WOD : Monday blues

Protocol 11 reps

Box jumps
Burpees
Squat jumps
Burpees
Lunge + tuck jumps
Burpees
Push ups
Burpees
Renegade rows
Burpees
Reverse pulls
Burpees

Death. After which I did some chest workouts: 5 sets
Bench press x 10
Wide grip pull ups, slow descend x 5

Cable flies x 10
Band crunch + punch downs x 5

Skip rope 1 minute in between those 2 workouts

Ab work:
Crunches
Ab roller

Skip rope 10 mins, 1 min on, 10-20 second rest.


You go!!!

WOD

20 Hang cleans
5 burpees
15 Hang cleans
10 burpees
10 Hang cleans
15 burpees
5 Hang cleans
20 burpees

My personal record (30kg barbell)
At 7 min 18 seconds

What's yours?

Challenge yourself today!

Next week is going to be a new start. No aches, no bad back, no pain. Rest, eat, train....raw!

Recovery day

Day at the beach and then off for my Chinese painful massage! Ooooh yeah! Carbs less than 100g today :( feeling it totally!!!!

*screammmmm*

Waiting for dinner and craving for some salad! Arghhhhhh!!!!

Rice cakes + PB2 mixed with cream cheese and muscle gel banana = power!!!! Lovely snack to go alongside strawberries and blueberries.

Day 3 Back and Biceps

Yes! Made it to day 3! Sneaked a cookie in last night but I made up for that guilt trip by doing an hour run with John this evening. He's training for his half marathon!

Pre workout: Basically my breakfast! Lol!

I went to the gym and did
5 sets x 5 cleans 30kg
Followed by 10 diamond push ups

5 sets x 5 presses 30kg
Followed by 10 barbell rows

5 sets x 5 wide grip chin ups

3 sets x 10 single arm DB rows 18kg
Followed by 20 crunches with medicine ball

3 sets x 10 seated Bicep curls 7.5kg
Followed by 10 hammer curls 5kg
(my arms just died there)

3 sets x 10 reverse cable flies (ouch!)

Post workout: Hydrobuilder
Went to have a hearty fish soup after. Famished!

So my life saver today was quest bars! All natural and free from artificial sweeteners! Hurray! Say no to cookies? Hmmm...maybe! Ha! No but I am really tired today!

Went for a run at east coast park at 730pm and it felt good...though it felt like death! Engulfed my brown rice + salmon + chunky veggie mix in 5 mins! Just had my casein to keep my satiated till the AM...so it's time for bed :)

Going for my massage tmr and maybe cupping. Not sure how I am going I hit the beach looking like some weirdo with round patches all over my back!

Good night folks! Recovery and lower carb day tmr. :( I hope to fit in a starch some where. Can't decide when! We'll see...

Day 2 MMA and Chest

Yup! Started the day right with my breakfast of 4 egg whites (plus and egg) scramble and a bowl of cinnamon oatmeal sweetened with stevia.

Then had beef patty with greens for lunch (same as yesterday's dinner)
Kept me going balls!

Off to the gym at 3pm and I'm going to burn burn burn! MMA style HIIT coming up right before I blow my chest. Well...sorta! I can't pump like a dude but I can do it at my MAX effort.

Physio left me semi-impaired cos Simon rubbed my ass so goddamn hard! Geez... U hate me that much???

I need a pre workout boost! Protein + BCAAs and some carbs!
So here's my workout for today :
50/10 intervals

- rope climb up and bum touch down
-band runs L to R
- burpee + dumbbell punch
-band runs L to R + grab
- burpee + dumbbell uppercut
-band runs L to R
- resistance band crunch and punch down (downward MMA punch)
-band runs L to R + grab
- resistance band pull and knee (muay Thai knee)

Followed by 3 sets x 10 reps chest workout + shoulder
- alternating DB press (12.5kg) + DB press (15kg)...slowly progressed to 15kg for both
- Rotational shoulder press (10kg) + L raises (7.5kg)
-ER + IR rotator cuff (using cable)
- Cable chest fly (press and hold 4 secs)

-Ab roller x 25
-wood chopper x 25

Post workout + dinner
Protein shake + brown rice, garlic shrimp with chillies and stri fry veggies

Late dinner
Sashimi, 8 pieces assorted
Handful of nuts and yogurt

Pre-Bed
Casein

Help my poor aching ass please! It's aching for no apparent reason. I tell myself it was because of Taufiq and his squats. 160kg squats and more after...I think it had some visual impact on my body! Lol!

Ahmen! Strong rules. Skinny guys (and maybe girls), SHOO!

Day 1

So today, I woke up at 12pm. Not the best waking up time but at least I got my ass to the gym. Today my WOD was reps reps reps and skipping.

Had oatmeal with almond milk + flax seeds (a fuck load of it!) Also fitted in a pack of muscle gel (22g protein). Prior to workout i had my daily controlled labs oximega greens drink (loaded with anti oxidants)

Headed to the gym at 230pm! Felt a bit hungry but better than full!

Skip 1 minute, rest 30 sec
(Repeat x 3)

20 second rest in between:
25 front lunges L&R
25 back lunges L&R
50 jump lunges
25 bulgarian bag cleans
26 renegade rows + push up
50 bicycle abs
50 mountain climbers
25 5kg overhead + crunch + press up
50 5kg medicine ball slams
Rest 1 min

Skip 1 min
Club bell swings 1 min
(Repeat x 4)

No time keep, just finish it!

I felt like death. Working out in the sun was fun though. Makes me feel a whole lot sweatier!

MOST IMPORTANT MEAL-
Post workout: Hydrobuilder
Meal after: Grilled lemon peppered salmon + mixed starchy and non starchy veggies (carrots, squash, broccoli and snap peas)

So today I made beef patties. Awesome dinner! Low fat and high protein + veg! Serves 2

What you need :
200g organic ground beef, lean
3 button mushrooms, diced
Half big onion, diced
1 egg white
Other half onion...Sliced
Cajun spice + salt and pepper to taste
1 slice fat free Swiss cheese

Put the beef, mushrooms, half diced onion, egg white and spices in a blender and blend to a semi smooth paste. I wanted the mushrooms and onions to have some 'form' left!

Mold them into 2 patties and heat the pan up.

Place the sliced onion rings onto the pan first to let them caramelize with some coconut oil and salt.

After 5 mins, add the patties to the pan and cook them FULLY. Try not to flip them too soon. Let them cook for about 10 mins on one side till brown!

When done, place a slice of fat free cheese on the burger and put the onions on top so it kinda melts the cheese :)

I had it with baby greens + reduced balsamic + coconut oil drizzled on and it was yum!

Btw I switched my post workout shake to Optimum Nutrition brand. I always believe in changing my whey every few months. Right now I take Hydrobuilder after workouts and their casein before bed. I love blending it with some blueberries!

First post

Okay, so I finally decided to officially start eating like a pro.

Yes, my goal is to try to eliminate junk and go from 18% BF to about 14% BF if possible. Not too low. I just want some abs to show. Too vain I know...probably won't last forever but I'll be able to say that I did have abs ONCE in my life.

So in this blog, I'll post my workouts and perhaps some of the healthy meals I eat, including some desserts, including my favorite chocolatey ones!

Firstly, I would like to mention that I am not following a low-carb diet. Sorry folks...I know many people out there believe in low-carb diets but I'm not looking for a quick fix here. Proteins and carbs work hand in hand but carbs and fat loading doesn't. I've lost fat efficiently (before) on this healthy regime and I am embarking on it once again. I was a wee bit thinner a few years ago (52kg) and now I am at (58kg) BUT with a much lower BF %.

Used to freak out over the weight gain but it's all about how your clothes for and how you look in the mirror. Yes, bulkier than before but if men don't like it, just sock it. I don't need your opinions on how feminist works and how ugly muscles are on women. And no, I don't mean skinny + very lean 6 -pack-abs women who do HIIT exercises everyday (that's obsessive to me), cause, I'm pretty sure they can't do a 45kg bench press.

My goal is simple: I want to be able to bench my own weight. Now I can bench a 45kg at 8 reps. Gosh! Ok, quite a far fetched goal! Lol.!
I also want to be able to do squats of up to 50kg. Not more or my back will break. Cleans of up to 40kg (at 35kg now). Shoulder press of 12.5kg (at 12.5kg but it's just PAINFUL without support) and be able to do a full level 2 spinal rock. I think it's a confidence issue and a little bit of flexibility issue. I have both, which makes it almost impossible. I'll try...
I also want to achieve the planche even if it's going to take me YEARS. I never give up, just like pull-ups. I never could do a single pull-up. Not even an inverted row in fact! But over a few years of mental power and self psycho that bars-won't-break-when-I-hang-on, I can do pull-ups now. Not 10s of them but maybe 8 full ones on good days.

So this is it. The beast in me is coming out. Dear lord, just make sure my back doesn't die on me...I've never had a whole good week since last year and I hope it gets better over time. Not asking for 100% but at least 95% good days!

Game on!