Posts Tagged ‘gym’

Aches Breaky Back

Posted: April 20, 2012 in Fit Test, Gym, Recovery
Tags: , , ,

12 rounds WOD was 1 min 30 seconds of
3 sets of combined actions : dumb bell push up, rows, burpee up and press
5 sets of push ups on kettlebells, jump forward with leg straight and dip

OMG. My trainer said only me and another girl managed to stay one without dropping reps! (but she’s Asia’s top cross fitter…awesome!)

Then I progressed to attempting handstands. Omg I tell you it’s tough!!!! It ain’t just leaning on the wall. You need I tilt your pelvic, squeeze your ass and walking your feet up and down the wall ain’t easy! I did 5 sets, 4 sets, 3 sets, 2 sets and then finally 1 set with rest of 2 minutes in between each set. My shoulders and back were sore like F!!!!

After which I got tortured on the rotator cuffs. It supposedly improves the muscles required for a handstand. So I’ll work on that definitely!

So far so good. I won’t say I am bothered about my physique. I feel better mentally and physically and that’s what matters most. I eat well, sleep well and train hard. Leaning out is a goal but even if I don’t get to where I want to be, I think I am pretty awesome still.

20120420-090210.jpg

20120420-090205.jpg

Yes, I died at the gym all thanks to…my awesome buddy, whom I call my bro! Training has to be fun and that’s why I love The Pit. Every session is Challenging, Different and never once do we Stop moving.

20120420-090200.jpg

Time for a dip in the pool!

20120420-091158.jpg

Is it me or creatine?

Posted: April 12, 2012 in Gym, Nutrition
Tags: , , , , ,

Ok, so I have been on Creatine for about 3 days now. I am not sure if it is just me or it is the effects of creatine but I feel like I have a wee bit more strength. I also feel my abs getting hard from ab work the next day. It’s weird. I’m not sure if the effects can be ‘felt’ so quickly or if I am working out harder or getting stronger. Whatever it is, here’s my review on Beast Nutrition Creatine product:
– Tasty. Tastes like citus gatorade but not too tangy. Has a nice mild after taste which doesn’t feel acidic on my tongue or tummy
– Very mixable. Ice + water + 3 shakes = perfect
– I would say it’s affordable. I mean, how many creatine products actually taste this good?
– Does not make me bloat. I read that creatine makes a person bloat some times but with this, no bloating or discomfort. No hyperventilating too 😉 LOL

Overall : 9/10
Didn’t give a 10 because I felt that there were way too many ingredients which I cannot pronounce! Haha! It’s just hard to do research on every single thing try put in there you know?? But I mean, I don’t care. It’s creatine. Not a fat burner! I couldn’t die from it.

Am going for a full physical check tomorrow. A bit nervous… They are doing a 3D scan of my heart, lungs, liver, kidney and etc. Also detecting cancer cells and checking on my oxygen thinggie while running on the treadmill (omg…I haven’t ran on a treadmill in a while!) it’s 7am to 6pm. Geez… They going to open me up or something??? No doubt my ass will get probed but I’ve had stuff going up my ass before. Also got pap smear and all that crap. Long day…fasting tonight all the way till Friday evening. Oh my lord!!! I am so going to die of hunger. In fact, I might get so hungry that my stomach growls so hard it makes people think that there’s a tremor going on.

We’ll see. Hope my body is still in tip top shape at 28!

10 min AMRAP

Posted: April 3, 2012 in Fit Test, Gym
Tags: , ,

20120403-163525.jpg

20120403-163530.jpg

20120403-163538.jpg

Yes, had my training today and it was awesome. I don’t need a gym with fancy machines. Throw me a rope and a barbell…done! I believe in going animal.

I did 4 sets of:
3 x rope climb up and down
6 x Barbell presses
9 x hanging toe touches (toes to bar)

Then I did some wall handstand walk in and out (hopefully to progress to proper handstands without support)
Also practiced cleans. But… Before all that hardwork, I did AMRAP circuit… And I challenge you all to try it too.

So today I have a WOD for anyone who is reading this… The 10 minute AMRAP (As Many Rounds As Possible)
What you need : medicine ball

10 medicine ball slams -use both hands to lift the ball overhead and slam it on the floor so it bounces back up so u can grab it. Bounce it lightly and u have to bend down to pick up!

10 full burpees – do burpees, but go all the way down till chest touches the ground

Repeat those 2 exercises and finish as many rounds as possible. I did 11 rounds (and extra 10 ball slams. Unfortunately didn’t manage to finish 12)

Try it. It’s a good metcon workout. 🙂

Having my cottage cheese snack with Peanut butter and it’s awesome! It’s protein and fat all the way. No starchy carbs cos I’m done with my workouts!

Cheers!

Day 19

Posted: March 9, 2012 in Gym, Nutrition
Tags: , , , ,

Today, I would like to say…I wish I had a white woman’s body!

“Woke up in the morning feelin like P Diddy…”

Never knew what that line meant when Ke$ha sang it but I think I feel like I’ve been bashed up!

Yesterday’s killer workout literally KILLED my arms and Wednesday’s workout KIlLED my butt!

So today is ….
Pull up, rotational chest pulls, rows, biceps and abs!
Yup. I love Fridays more than Wednesdays! I just hope my back doesn’t surrender!

AM : kashi lean mixed with Carmen’s muesli and protein shake.

Dang! I forgot my pills! I should take them right now before working out.

Heading to the gym now. SGD2.50 per entry. Any cheaper I’ll have to go to the beach! FOC. Speaking of which, I might go for my run this evening…nice and slow. Been 2.5 weeks since I did a 45 min jog. I’ve been sprinting too often and I should take a break from it. I always change my routines (for cardio) once a month so I don’t land up on a plateau stage. I think I’m good with my diet! Kinda! Apart from the holiday feast! Still, bad eating for 4 days won’t do harm. I just want to maintain my bodyfat, even if I can’t get down to 18%. It’s not a big deal. I just want to get stronger and do more challenging stuff. it’s kinda like a mind over body thing. I’ll be happy if I can get my 6 pack, but I won’t worry too much about it. Afterall, maintaining a 6 pack is really difficult. And I am not a professional athlete or body builder! I say all women should strive for a bikini body instead! Tight and healthy!

You don’t need a really slim figure to look good! Asian women are generally smaller framed (in fact i am kinda considered larger sized than most of the other women herr, though my boos are too tiny) and I do like a white woman’s physique. It’s just so much stronger and framed! Oh well, can’t change that! But plenty of hot women that I can look at and envy. 🙂

Which reminds me I got engaged on March 3rd 2012 🙂 it was a very generous Tiffany & Co. ring from my boyfriend of 5 years. So, how can I not smile ? But of course, our lives wouldn’t change. We’ll still grow old rich and relaxed!

20120309-114421.jpg
okay back to my food!
Post workout : Hydrobuilder shake. Taste eeky but I ran out of my regular whey!

Making pancakes now! Gluten free and healthy!

20120309-134436.jpg

Always want to enjoy a yummy breakfast!

Lunch : wrap with greens, kidney beans, 2 eggs, avocado

Snack : yogurt + maple syrup and pancakes!

Run run run! Did 45 min run followed by 8, 1 arm push ups x 2 sets and pull ups, about 5 x 3.

Post workout dinner : quinoa + egg + salmon + greens and salsa!

AND I sneaked in a cafe latte from Starbucks where I met Franco there coincidentally. Wonders of Facebook check-ins!

Got home and forked into my paleo brownie 🙂

Life’s good! But I’m sore! Tmr is my recovery! Looking forward!

Off to pick my bf up from the airport! He’s back from Jakarta.

Day 18

Posted: March 9, 2012 in Gym, Nutrition
Tags: , , ,

Ok… Woke up with a shitass sore ass!!!
But never give up. Can always train my arms instead! In fact that’s what I’ll do!

AM: muesli with protein shake

Snack : nuts and pancakes

Lunch: wheat wrap with greens, chicken fillet, avocado and fat free cheese

20120309-022835.jpg

Snack : dried fruit And some of my paleo brownies :)))

20120309-022842.jpg

Workout!!!!
Today my workout was awesome. MMA style training using ropes, ropes and ropes! Skipped 4 times in between those. Also did sledge hammers on tyre and 20kg sandbag slams! Kinda like doing a real body slam…only lighter! Did a HIIT hill sprint at the end too! Awesome, but my arms are so bloody sore and my butt is sore from yesterday’s workout! It was lunges galore!

After workout: low fat latte

Dinner : pork patty with steamed veg

Snack before bed : Kashi Go Lean With trail mix!

Yums!

Day 10

Posted: February 29, 2012 in Gym, Nutrition, Recovery
Tags: , , ,

Good morning folks! It’s day 10 and I’m feeling better already. I’ve less soreness (due to the fact that I’ve been regular and getting a wee bit stronger), less cravings for sweets and I lost a bit of bodyfat. I started off at 23.5% with a goal to get down to 21% but I was down to 20%!

How awesome is that? Ok, it’s not a big achievement but still…I’m not even sure if I’ll attribute it to cardio but I do quite a bit of HIIT.

So AM : my usual muesli in protein shake! I use half scoop otherwise it will be too goopy. Followed by my multi vitamins.

Pre workout snack : trail mix

Today is legs… Think lunges, more lunges and db/kettlebells swings.
Also some core work, but not too much. Sometimes over doing core/abs doesn’t reap results! needs recovery too. Did some pull ups too.

Post workout : pesto chicken with cottage cheese and a salad wrap.

Lunch : fried rice with bean curd. Yes, fried rice! But it’s healthy. It’s not drenched with oil and I used coconut oil.

Snack : yogurt with flax seed and maple syrup

Dinner : left over pancakes, nuts, dried fruit (organic no sugar) and latte. Wasn’t hungry at all so I just had a small nibble. 😦 am too sore!!!!! Plus I’m still full from the heavy afternoon meals! Sheesh!

Late night : protein shake with blueberries!

My back isn’t happy today, so I spent the evening rolling. I usually roll regularly with tennis balls and my foamy but I am just sore. Need to release it before it spasms up even more and manifests into something called, back trauma. I hope I will be fine when I wake up tmr. Am leaving for the Maldives in 2 days and the last thing I need is a back spasm!!!

Don’t give up! I know it’s hard but it will be worth it! Diet’s been fairly good. I won’t say it’s the best fat shredding diet on the planet but I’m realistic. I don’t want to live a life eating non-fat, non-sinful or non-carby foods, so my goal is to eliminate sugar as much as i can and to consume the ‘good’ stuff. Foods that I’ll eat for life and not just for this period of time. That’s what a diet is all about. It’s not supposed to be miserable… And that’s why most diets fail because people crash at some point.

So just eat well, train well, sleep well and recovery well! If it hurts, smile and move on. Pain is only temporary.

not to mention, I baked these rose and red velvet macarons 😉

20120229-173919.jpg

Day 9

Posted: February 28, 2012 in Gym, Nutrition
Tags: , ,

20120228-220310.jpg

20120228-220316.jpg

So today is day 9. I am sore. My triceps are screaming from yesterday.

Today I have training with bogey! Supposed to do my HIIT but I’m skipping it as my PT sessions are pretty intensive and I don’t want to over work myself. I will also be taking my fat percentage. Hopefully it didn’t go up! I’m hoping maybe 1% would have came off by now. It’s always harder to lose fat ESP when you’re in the 18-20% range. It’s like a plateau thinggie. The last time I was at 14%, I swear, I had a hard time! And I was only 24 back then. Now I am 28. And my back is restricting the exercises and the work load i can do.

Anyhow, woke up at 10am again!

AM : muesli with protein shake

Snack : trail mix and banana

Lunch : pancakes with yogurt and maple syrup! Love it!!!

Workout time!!!

Did alot of legs and presses!
Also did roman ring flips and pistol squats! Did a bit of club bell work too…

20120228-173538.jpg

Post workout : chicken and mix veg stir fry. Skipped the protein shake.

Late night snack : protein shake with milk