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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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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