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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DAY 364 & 365: Saturday lift & Sunday run

Day 364

Have been waiting to blog but kept for getting. Trying really hard to get back to my regime. Gotta balance work, time with loved one and exercise and sometimes it ain’t easy. Im just thankful that Im a bit more free this term to do things that I want to do.

Fiancee is not back from her trip yet. So I went back home quickly after church so that I have more time to lift. I know that I would give myself excuses if I went back too late. So I got home quickly and got the job done.

Reps Sets Exercise Weight Remarks
1

2

10

10

5

5

Barbell shoulder press 25kg

25kg

Superset
Bent over row
2 10 5 Side lateral raise 5kg
3 10 5  Push ups
4 10 5  Pull ups

Day 365

I have accumulated one year of workouts! Wooohoo! Learnt a lot of thing in this one year. Gotta write my reflection soon. This space is saved for what I have done. Decided to go for a short run initially but the Runkeeper app showed a popup on a global 5k event. Challenge accepted. Instead of a short run, went for a 5km run.

Unexpectedly joined a global race #run #5kglobalrun

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DAY 363: Tuesday workout

Nothing much today, just regular weekday workout

Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 25kg
2 10 5 Side lateral raise 6kg
3 10 5  Push ups
4 10 5  Pull ups
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DAY 362: Muay Thai- Epic cardio, can’t breathe

Had insomnia the day before and only had 2 hours of sleep. It’s probably a very bad idea to go down fot muay thai training but i still went. My heart was getting random palpitations due to the lack of sleep.

Came to the muay thai gym early. usually, i would try to hit the heavy bag a bit but not today. I was feeling too tired.

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.      Back side step to avoid push kick

2.      30sec push ups, 30sec clap push ups

3.      Back side step to avoid push kick

4.      30sec push ups, 30sec clap push ups

5.      45 degree forward side step to avoid push kick, jab

6.      30sec squats 30sec tuck jumps

7.      45 degree forward side step to avoid push kick, jab

8.      30sec squats 30sec tuck jumps

Practice 2 rounds

Combination: Jab, left hook, right roundhouse, left roundhouse, step back, fake forward, back side step to avoid push kick, right roundhouse, right hook

Conditioning:  [50 punches, 20 roundhouse] X2

1 round

Combination: jab, left hook, right roundhouse, left roundhouse, fake forward, 45 degree forward side step to avoid push kick, jab, cross, left hook, right roundhouse

Conditioning:  [50 punches, 20 roundhouse] X2

1 round

30sec jab

30sec power cross

Combination: jab, left hook, right roundhouse, left roundhouse, fake forward, 45 degree forward side step to avoid push kick, jab, cross, left hook, right roundhouse

Conditioning:  [50 punches, 20 roundhouse] X2

Conditioning 200 crunches

I was panting really heavy after the 1st round of combinations. Had to will myself to finish the rest of the set. Crashed on to the bed immediately when I went home…

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DAY 361: Saturday workout

  Reps Sets Exercise Weight
1 8 5 Barbell shoulder press 25kg
Active rest     Jump squats  
2 10 5 Bent over row 25kg
Active rest     High knees  
3 10 5 Side lateral raise 6kg
4 10 5  Push ups
5 10 5  Pull ups
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