DAY 355: Leisure gyming

Got my ass up early in the morning and went for training at the gym. It has been a while since I have been there and it feel great. Anyways, some young dudes came up and asked how did I trained my forearms and commented that I looked massive. I was like…wat? Im scrawny man and still have so much fats! Then again, you’re always your hardest critique.

Exercise Sets Reps
Chest flies 5 10
Rows 5 10
Lat pull down 5 10
Side lateral raise 5 10
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DAY 354: building a routine again

Had Muay Thai yesterday so my back muscles are aching like mad. I always found it weird that my back muscles ache after each muay thai training. As it turns out, it was a result from pulling back the punches fast. Can’t say it’s a bad thing. This shows that I have good form for my boxing.

I had plans to go to the gym but as my muscles are very sore, I ditched the idea.  Furthermore, I couldn’t sleep at night and had very little sleep. Still, I left like I need to start to workout as I was getting really lazy. So, I a some simple body weight workout. Nothing too fancy, just 100 push ups and 50 pull ups.

These were the two exercises which I started when I was trying to build muscles. How I got started was quite interesting. I was serving as a medic back then and we had duty in the medical centre. By duty buddy was a body builder so I asked him how can I get big, and get ripped. He introduced doing push ups and pull ups to me. He explained that these two exercises can make my chest and shoulder look larger and make me look wider. As such, I would like better when wearing clothes.

He taught me various push up techniques and supervised me and trained me that day. I did lots of push up and my arm went into total failure. Since then, I kept up with the routine and did 100 push ups and 50 pull ups everyday for the 1 year and have seen great results. Time to do it again.

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DAY 353: Muay Thai boxing combinations- great cardio!

I nearly died from today’s session. It was cardio intensive and my heart was still heating very quickly 1 hour after training. Did a long series of boxing combinations. Ready got my heart rate really high.

Start Warm up: jumping jacks, running on the spot, tuck jumps, burpees
Stretching
Shadow box
20 push up, 5 clap push ups, 20 squats, 5 tuck jumps,
Teaching 1. Jab, jab, slip left, cross
2. Cross, slip right, upper cut
3. Jab, jab, slip left, cross, hook, cross, slip right, upper cut, left body hook
4. Jab, jab, slip left, cross, hook, right body hook, cross, slip right, upper cut, left body hook, upper cut
5. Jab, jab, slip left, cross, hook, right body hook, duck under left hook, cross, slip right, upper cut, left body hook, upper cut, pivot left, cross, hook, cross
6. Jab, jab, slip left, cross, hook, right body hook, duck under left hook, cross, slip right, upper cut, left body hook, upper cut, pivot left, cross, hook, cross, shin block, knee
Practice 4 rounds

Combination: Jab, jab, slip left, cross, hook, right body hook, duck under left hook, cross, slip right, upper cut, left body hook, upper cut, pivot left, cross, hook, cross, shin block, knee

Conditioning:  50 jab cross, 20 elbow, 40 knees

Conditioning Pyramid drill
jab cross, burpees push up, left high teep, right high teep
jab cross, jab cross,  burpees push up, left high teep, right high teep left high teep, right high teep

2 to 10 to 2 X2

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DAY 352: Muay Thai again!

Start Warm up: jumping jacks, running on the spot, tuck jumps, burpees
Stretching
Shadow box
20 push up, 5 clap push ups, 20 squats, 5 tuck jumps, 40 crunches, 10 jack knives
Teaching 1. Jab sparring
2. Jab, duck- cross to body, left hook
3. Jab, duck- cross to body, left hook, right body shot, left body shot
4. Jab, duck- cross to body, left hook, right body shot, left body shot/ Partner reacts with blocks
Practice 2 rounds

Combination: Jab, right roundhouse, tap block, mid-section tap block, right body cover block , jab, duck- cross to body, left hook, right body shot, left body shot

Conditioning:  50 jab cross, 20 roundhouse

Conditioning 1.      Sparring (only jab, and left hooks)
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DAY 351: Muay Thai training- till my face turns pale

Getting back on track with my muay thai training. Honestly, didn’t feel that good. My cardiovascular fitness has dropped drastically. My face was turning pale just from practicing the techniques without full power. I felt like dying when it came to hitting the thai pads. It was the same feeling when I was having my first muay thai fight. My arms and legs were just screaming for oxygen. It’s okay. I will get better!

Start Warm up: jumping jacks, running on the spot, tuck jumps, burpees
Stretching
Shadow box
20 push up, 5 clap push ups, 20 squats, 5 tuck jumps, 40 crunches, 10 jack knives
Teaching 1.      Jab, jab, duck

2.      Jab, jab, duck- cross to body

3.      Left elbow block, step in right hook to body, left hook liver shot, vertical elbow, knee

4.      Jab, jab, duck- cross to body, left push kick, right roundhouse, left elbow block, step in right hook to body, left hook liver shot, vertical elbow, knee, right block against left body hook, left hook to liver, cross, left hook, cross

Practice 3 rounds

Combination: Jab, jab, duck- cross to body, left push kick, right roundhouse, left elbow block, step in right hook to body, left hook liver shot, vertical elbow, knee, right block against left body hook, left hook to liver, cross, left hook, cross

Conditioning:  50 jab cross, 20 roundhouse

Conditioning 1.      Jack knives 30 sec

2.      Abs resistance 30sec

3.      Jack knives 30 sec

4.      Abs resistance 30sec

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DAY 350: Back from Holiday run

Effect of taking too long of a break.. will come back stronger 💪🏻💪🏻#run

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Back from my holiday! It has been a long time since I exercised due to my trip so I decided to get my engine started again. It was tough! In less than 500m, I started having side stitches! I really wanted to give up halfway but I willed myself to push forward. My legs and body were not used to having so much blood running through them and started to itch incessantly. All these slowed me down quite a bit. It was only at 2km mark that I managed to pick up speed.

I promise I will not give up!

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DAY 349: Thursday run

Down with a bad flu and only had one nostril breathing. Good #run still though

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Down with a very bad flu. It was so bad that I skipped Muay Thai training on Monday. As of now, my throat is still extremely itchy and my nose is blocked. Why do I have to be sick when it is the holidays? Strange thing is, I lost 2kg just by being sick!

Still managed to go for a 5km run. Rather slow but it’s okay.

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