DAY 360: Home workout resumes!

Have been procrastinating for a  long time and I finally got back to my bi-weekly home workout. There has been a time where I was doing this consistently but my schedule got busy and I stopped. Now however, I have a much better timetable for school and that leaves me with more free time. There’s just one obstacle I need to overcome, LAZINESS. Gonna take some effort to maintain this regime again.

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

I went lighter on the weight as I found that I have lost quite some strength. I could lift the weights I could manage the previous time. Nonetheless, I could do my exercises in better form and that’s a plus. I went really slow on the bent over rows and had a good burn on my lats. I was struggling to do my last set of pull ups. That tells me that I have fatigued the lats enough!

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DAY 359: 300++ kicks!

Have been forgetting to blog lately. Perhaps nothing exciting has been happening and my routine has been pretty much the same. Hence, there’s a lot less excitement. Anyways, I should still probably continue blogging. This has been my motivation to exercise. It keeps be disciplined and accountable.

Went for a leg intensive muay thai session on Monday. Did 300++ kicks. Was seriously very out of breath after each round. But, it was a great workout nonetheless.

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. Lead leg half step back to avoid inner low kick
2. Inward shin block against inner low kick, Lead leg half step back to avoid inner low kick
3. Inward shin block against inner low kick, Lead leg half step back to avoid inner low kick, Back leg half step back, high roundhouse
4. Defence against high roundhouse- cover block while pressing leg with right hand when leg goes ¾ through to absorb impact
5. Fake jab to distract while back leg take half step forward, left roundhouse
Practice 3 rounds

Combination: Fake jab to distract while back leg take half step forward, left roundhouse, jab, cross, left hook, right roundhouse, Inward shin block against inner low kick, Lead leg half step back to avoid inner low kick, Back leg half step back, high roundhouse

Conditioning:  100 left/right roundhouse

Conditioning Crunches till the class ends
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DAY 358: My 5km run timing improved!

Back in the healthy lifestyle! I have been very lethargic but Im glad Im picking myself up again. It certainly helped when my time table is so much freer now. I can focus on my students and have extra time for exercise.

Went for my 5km run today. Didn’t feel that good initially but I got faster and faster as I pushed on. My pace became a lot faster and I wasn’t having those side stitches anymore. Still, I am a long way from completing 5km in less than 30mins. My knees felt funny after the run though. Perhaps too much impact during the run. :/

Same angle, same place. All day, everyday. #run timing has improved!

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DAY 357: Picking up my barbell again

Havent been lifting for 3 months due to being really busy at work. Finally, my schedule is less stressful and I managed to find some time to lift after work. 3 months of not doing any lifting has certainly taken a toil on my strength. Im lifting much lighter than I used to  and I have difficulty doing the number of reps and sets Im used to. Seems like it’s gonna  be a long journey to build my strength back up.

  Reps Sets Exercise Weight
1 8 5 Barbell shoulder press 30kg
2 10 5 Side lateral raise 6kg
3 10 5  Push ups
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DAY 356: Broke 2.4km best timing

Break record!! 2.4km, sub 12min. 11:45min

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Finally met up with Brendan to exercise again! This lazy bum has been avoiding working out for 6 months and I finally manage to drag his arse out to exercise with me. HAHAHA!

Anyways, thanks to the extra motivation from Brendan, I managed to break my 2.4km record. He was starting so fast in the beginning I just had to keep up and continue through the rest of the run. Really pleased with the timing.

We then went for 10X3 sets of pull ups and 10X4 sets of dips before ending the day with some teh tarik.

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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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