Mary and Barbara.

"Mary"

AMRAP in 20mins of:

5 HSPU

10 Single Leg Squats(alt)

15 Pull Ups

Result: 10R

Lost by 5 HSPUs to the previous attempt! Shucks. But I get to be on the Leaderboard! HAHAHA!

Today is Day 2 of Bodyweight killer workouts! Survived.... :) Right shoulder feeling wonkyyyyyyy!!! :(

I have to get stronger at pull ups!!!

I must I must I must!!!

----------------------------------

"Barbara"

5Rounds for time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Result: 27:10

3 minutes better than the previous time! YEAH!!!!!!! Means I get to be on the Leaderboard too! HAHAHHA.... Just kidding ok... Timing actually sucks yea...I mean, we wanna hit 4 mins per round!! This is like 5.5mins per round! Gosh...super slow!

But really, it's not about the leaderboard. It's about IMPROVEMENT! 

DID YOU IMPROVE FROM YOUR PREVIOUS WORKOUT RESULT? Range of motion? Assisted/unassisted? Faster? Confidence in the exercise? Do you feel stronger? 

It's great if you do! An element of improvement is a result of continuous hard work and commitment to improving one's fitness/health! Good on ya! :)

---------------

On a side note, meals today were Paleo perfect untill 5pm came. I didn't have dinner ready on hand and had to consume my protein powder to avoid having gastric! But Paleo doesn't allow processed foods not soy products as it will line the intestines, thereby reducing nutrient absorption into the bloodstream for the body.

So. ...gotta be mean yet nice...so considered...batal paleo today!!! :(

Tomorrow's a new day! Lets go 100%!! :)

I Did Angie This Morning and It Felt GOOD!

"Angie"

For time of: :

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Result: 22:48

YEAH!!! BEAT MY PREVIOUS RECORD!!!

Here lies my previous attempt done in April 2009. 

and I BEAT IT!!!

Thought the pull ups would kill me, but NO, it was the Push Ups! Chest and shoulders just couldn't push off the ground! It was first-10 straight...then 5..then 4..3.2...2.2.2.2.2..1....2..2.2.....all the way till i finished my push ups. THIS slowed me down!

Sit ups were okay! Broke at 70...survived till the end! YEAH!

Squats...love the pain! :) Died at 40, revived at 80 and went 10-10 straight!

It's been almost a year since I last did Angie (as shown in results above) and there's been a SLIGHT improvement. It's still an improvement nevertheless! :) Next focus will be on strengthening those pushups! Get my shoulders and chest stronger!!

FLAME ON!

Bye Bye Shoulders!

Power Clean 3-3-3 (37.5kg, 40kg, 40kg)

then:-

Three rounds for time of:

10 Push Press @ 40kg/30kg

20 Push Ups

30 Pull Ups

Results: 16:46

Forearms were the first to go! Next were the shoulders!

The Push press's weight were horrible. I was adamant to go 10 straight! YES! Kiasu! First 2 sets were OK, till the 3rd set when I stopped at the rack position and couldn't get it up! AAARRRRGHHHH! Stuck through it and made it!

Push ups were okay overall! 

Pull ups were the worst! I could see all my veins popping out! hahahha... Had to break the set up into (5-4-3-2)s to get the momentum going. Hahahah...till the 3rd set at last 10 - I did 1 by 1 by 1...hahaha...

I made it nevertheless! :)




--------------------------

50 Overhead Weighted Lunges  (10kg plate)

Result: 2:22

Just as a legs buster today...hahaha...Thanks Mohawk for the suggestion. No box jumps ok!

Can't wait for lunch!!! Wheeeeeeeeeeeeeeee!

Keep coming back for updates yeah!! Have a good weekend ahead people! 

Deadlift & Presses

Five Rounds for time of: 
10 Deadlifts @ 70kg/50kg 
10 Burpees


Result: 8:22 (DL @ 60kg)


YESIREE!!


Another powerful workout that smashed the back! The deadlifts were the challenge since I upped the weight by 10kgs to 60kgs! My 1RM for DL is only 87.5kgs so this is pretty DAMN xiong! After the 2nd set, I had to break it up into (6-4)s cos the back and grip were just failing on me. HAh. teruk betul. Even switching grips/hands didn't make such a big difference. Must nail 10 straight next time!


Burpees? Easy! Breathless slightly but EASY! Muahaha....


------------------------------------------
Presses
5-5-5-5-5 (25kg, 30kg,30kg,30kg,30kg)


25? NO PROBLEM!
30? DYING at the 4th & 5th rep! Struggling till I took 10 secs just to get the last rep up!  HAHHAHA :) Love the pain tho! 


I swear the veins were popping out of my head! My back was as stiff as a metal rod and I could almost feel my legs locked up worse than cramps! Was SO glad it's over and done with. Haven't done it in a while! 


SATISFACTION GUARANTEED!


-----------------------------------------


Come to think about it,
There's heaps and tons to improve on.
Muscle Ups
Ring Dips
CTB Pull UPs
32kg KB swing
40kg Presses
50kg Push Jerk
50kg Cleans
100kg Deadlift
etc
etc
etc


I've got 10mths to go! 


LET'S DO THIS!!!!!! :)

Paleo Starts Today!

Back on Paleo after a 3 month hiatus! :)
Now that CNY dinners are almost over, I can safely choose and pick my food to suit my activities.

Breakfast: 15 Cashew nuts
                 1 Mandarin Orange
Lunch: Omelette with tomatoes, tuna & cheese.
           4 Dumplings + Soup
           1 Kopi 'o' ais.
Dinner: Steamed chicken with cashew nuts & pistachios
             2 Mandarin Oranges,
             Dates with almonds

Yup yup, not very balanced today. Need to stock up on vegetables and 'easy-pak' nuts! Fruits I have ample to survive the coming days till the weekend!

Day 1 : Success! Can't wait for Day 2!! :)

Hang Power Cleans

In 20 minutes, do as many rounds as possible of:

5 Hang Power Clean @ 40kg/30kg
10 Handstand Push Ups
15 Squats


Result: 12R + 5


Felt much confident doing the cleans today!


The initial 3 rounds were Okay, then the HSPUs starting giving way and causing the range to dip slightly. I then broke it up to (8-2)s. Better that way cos the fatigue sets in at 8! 


The squats were my recovery for my arms! Thank goodness for that! Else it'd have been Cleans & HSPUS. Even push ups or pull ups would kill already. hahah..


Pretty happy with my performance today! 


And...I'm back to Paleo today! :) 


Gonna rock babeh!!

Sucky BB Work

50 Snatches @ 20kg
50 Squat Cleans @ 20kg

Result: 37:42


Form OFF.
Timing OFF
Landing partially OFF
Hip extension OFF

OMG. Darn tough.

Will do more work on this as I'm not engaging enough hip power to drive the bar straight up. Now it looks like a banana...well, partially! On not so strong reps, that is!! HAhaha! :)

Then in the middle, took a few breaks..so Predator could have a go.. took movie la... aiyo. intensity jatuh.
hahahahah...nevertheless, i'm knackered and sore!

Note to self:

1. Time Squats to cushion bar at rack position.
2. Drop quicker below the weight.
3. Turn on Hips Babeh!!!

Alright! Time to rest! Good workout today! Deserves a nice cuppa coffee in the morning ... yes I'm talking about the future :)