DAY 3: Loading up more plates

Gonna slowly build it back up to 36kg shoulder press. Added 3kg  today and suprisingly, it wasn’t that hard. Though on the last 2 set, I could do 10 at one shot. Stopped at 8 and complete 2 more reps after some rest.

I increased the difficulty of my push ups as well. Im not doong them elevated on a stool. However, it’s still too easy. Then again, the best way to train the chest is still at the gym so far i’ve found.

Also, decided not to get lazy and continue with pull ups after my exercises.

All in all, great day!

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 30kg
2 10 5 Side lateral raise 6kg
3 10 5 Elevated push ups 6kg
4 10 5 Bent over rows 30kg
5 10 3 Pull ups
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Day 2: Monday exercise

Think I am slowly getting back my strength. I am able to lift heavier no problem. I just need to be patient and progress slowly.

It feels funny not going for muay thai on mondays. I am afraid that my cardiovascular fitness will do down but I am just too lazy to go for a run…

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 26kg
2 10 5 Side lateral raise 6kg
3 10 5 Push ups
4 10 5 Pull ups
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Day 1: The count starts again, Saturday lifting

Decided on add on some weights for my barbell, convinced that I have grown stronger. I used to lift almost 36kg but I hardly lift 30kg nowadays. More weight = more growth. Not feeling super motivated I know I have to just out that workout in because Im not doing muay thai anymore until after my wedding. Need to keep my weight in check!

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 27kg
2 10 5 Side lateral raise 6kg
3 10 5 Push ups 6kg
4 10 5 Bent over rows 27kg
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A return to blogging my workouts

I have stopped blogging for a while in an attempt to see if I will still keep my habit of exercising. And I have hopelessly failed.

Without blogging as a sense of motivation and accountability, the number of workouts I did per week dropped significantly. I used to be exercising at least 3 times a week. Now, may 1 – 2 per week. This is bad. Furthermore, my workouts has been getting simpler also.

In the past few weeks that I did not blog, my weight increased by almost 5kg. Too much good food and not enough exercise. I was shocked! Hence, even with much inertia, I am forcing myself to log my workouts and blog about them.


I noticed a significance decrease in strength after not lifting for so long. I used to be able to lift the barbell quite easily but now I need to pull weights off. I think I need a routine of some sort to help me get back in shape.

Wednesday lifting

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 26kg
2 10 5 Side lateral raise 6kg
3 10 5 Dumbell Push ups and rows 6kg
4 10 5 Bent over rows 26kg
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After 365 workouts, moving in a new direction…

In the course of almost 2 years, I have completed 365 workouts. That’s 1 year’s worth of workout! In this long journey, I have tried different workouts: HIIT, long distance running, lifting. While all these have been able to help me keep fit cardiovascularly, I haven’t been able to get ripped. A main part of the reason was diet. I still ate normally and would even eat desserts almost once a week. And of course, due to added work, there have been times where I am just too tired to workout. All these all up.

Recently, my fiancee and I have been doing big changes to our diet. We are a few months away from our wedding and we would like to look our best during our wedding day. My fiancee was so determined she declared that she would eat salad for dinner! Then again, she used to only eat salad for dinner until she met me.

We(I) started cooking our own food and we look out for healthier choices when we eat out.

#eatclean baked potato, boiled brocolli and pan fried chicken breast

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Above is a sample of a meal we made. Pan fried chicken breast with boiled broccoli and baked potato.


As for my workouts, I am making more effort to make sure my workouts are harder. This means that I am focusing more on anaerobic training, HIIT exercises and strength training. Just today, I went for 1min sprints followed by a simple HIIT workout. It was tougher on my cardiovascular fitness but I believe it will make me fitter.

Same route, difference distance. What?! Gps fail

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Year 2 Day 2&3: Weekend warrior

Day 2:

Reps Sets Exercise Weight Remarks
1

2

10

10

5

5

Barbell shoulder press 25kg Superset
Bent over row
3 10 5 Side lateral raise 5kg
4 10 5  Push ups

Day 3:

Reps Sets Exercise Weight Remarks
1 10 5 Pull ups
2 10 5 Parallel bar dips
3 5  100m Sprint 1:30 rest
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Year 2 Day 1: A new cycle begins with Muay Thai

Honestly haven’t thought of the title properly. It begin as a simple habit to log down my workouts. In the end, it became a motivation for me. I decided I want to do 365 days of workout. Now that I have done it, what’s next?

Anyways, went for muay thai today and worked on the hook and the uppercuts.

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.      Left hook

2.      30sec push ups

3.      Left hook

4.      30sec push ups

5.      Right hook

6.      Jumps squats

7.      Right hook

8.      Jump squats

9.      Cover block against hooks

10.  Push ups

11.  Left uppercut

12.  Right upper cut

13.  Jump squats

14.  Downward block against uppercuts

Practice 2 rounds

Combination: Jab, right roundhouse, cover block from left hook, left hook, right roundhouse, right uppercut, half-step back and reload right fist, cross, downward block against uppercut, right knee

Conditioning:  [50 punches, 20 roundhouse] X2

1 round

Combination: Jab, right roundhouse, cover block from left hook, left hook, right roundhouse, right uppercut, half-step back and reload right fist, cross, downward block against uppercut, right knee

Conditioning:  [50 punches, 20 roundhouse] X2

2 rounds

4 hit drill. Only use hooks and uppercuts

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