Monday
Feeling burnt..... took day off
Sunday
Got in some cardio and stretching in my two classes. Then went to park of grease up a few moves. Learnt about engaging trapezius and rhomboids to protect rotator cuff during bridges. Basically you can take the pressure from your shoulders and place it a little bit on your upper back muscles. Will experinment further. Thighs were tired but still mananged to bounce in a few decent mortals
Saturday
Felt decently well rested so banged out an intense power workout while tofu did some mall wandering.
Bent over row
3 reps x 5 sets x 75kg (including bar)
Smith Machine Squats
3 reps x 5 sets x 115kg (excluding bar)
Dips
No weight belt in sight so did 6 sets x 10 reps x Free
Friday
Roda at academy for Rafa's birthday. Played a few lou hungish games.
Thursday
Whole day at a permaculture farm in Batu Arang with Shaun and his friend James.
Wednesday
Dang no idea what happened today. Um........ oh yeah think I went to park with Woei but couldn't actually do anything.... ehehe
Monday, August 3, 2009
Tuesday, July 28, 2009
Livin Large
Tuesday
Another destructive gym session
Deadlifts
5 sets x 5 reps x 105 kg (including bar) - grip failing b4 back fails dang small wrists
Incline Bench
4 sets x 5 reps x 60kg (including bar)
1 set x 5 reps x 57.5kg (including bar)
Chinups
4 sets x 5 reps x free
1 sets x 4 reps x 1 pc support - again grip failing
Monday
Took it easy with class in Celeb in morning. Recovery day
Sunday
Just me n Sara at PW today so walked her thru some straight kicks for a change. Bencao and martelo with corresponding blocks and sweeps. After that was some passa para traz drills. That pretty much took up the whole session
Mandrew was waiting for me so I destroyed a quick endurance workout
{Alternate dumbell raise x 8 reps ea x 37.5lbs ea
One arm row x 8 reps ea x 47.5lbs ea
Lunges x 8 reps ea x 45lbs ea} x 5 sets
Tofu run in park x 1 extra big round followed by light stretch
Another destructive gym session
Deadlifts
5 sets x 5 reps x 105 kg (including bar) - grip failing b4 back fails dang small wrists
Incline Bench
4 sets x 5 reps x 60kg (including bar)
1 set x 5 reps x 57.5kg (including bar)
Chinups
4 sets x 5 reps x free
1 sets x 4 reps x 1 pc support - again grip failing
Monday
Took it easy with class in Celeb in morning. Recovery day
Sunday
Just me n Sara at PW today so walked her thru some straight kicks for a change. Bencao and martelo with corresponding blocks and sweeps. After that was some passa para traz drills. That pretty much took up the whole session
Mandrew was waiting for me so I destroyed a quick endurance workout
{Alternate dumbell raise x 8 reps ea x 37.5lbs ea
One arm row x 8 reps ea x 47.5lbs ea
Lunges x 8 reps ea x 45lbs ea} x 5 sets
Tofu run in park x 1 extra big round followed by light stretch
Saturday, July 25, 2009
Insomniadedade
Saturday
Slept pretty late and got up too early... felt better but still a bit woozy. General run around with two kids classes and one Celeb class in Subang.
Friday
Some serious insomniadedade but managed yo drag my ass up for acro training at BB Gym with Lola and gang. Was nice to get back into it. Tighten legs explosively when bouncing off the cartwheel and push off with balls of feet. This adds a bit of float to the mortal
Thursday
Insomniadedade..... needed a break
Wednesday
Shoulder still hurting from Monday but decided to gives it in the gym anyways
Barbell row
5 sets x 3 reps x 70kg (including bar)
Smith machine squat
5 sets x 3 reps x 110kg (excluding bar)
Dips
1 set x 10 reps x 5 pcs assisted - had to stop due to shoulder
Bicep barbell curl 21s
1 set x (7 x 7 x 7) reps x 25kg
Slept pretty late and got up too early... felt better but still a bit woozy. General run around with two kids classes and one Celeb class in Subang.
Friday
Some serious insomniadedade but managed yo drag my ass up for acro training at BB Gym with Lola and gang. Was nice to get back into it. Tighten legs explosively when bouncing off the cartwheel and push off with balls of feet. This adds a bit of float to the mortal
Thursday
Insomniadedade..... needed a break
Wednesday
Shoulder still hurting from Monday but decided to gives it in the gym anyways
Barbell row
5 sets x 3 reps x 70kg (including bar)
Smith machine squat
5 sets x 3 reps x 110kg (excluding bar)
Dips
1 set x 10 reps x 5 pcs assisted - had to stop due to shoulder
Bicep barbell curl 21s
1 set x (7 x 7 x 7) reps x 25kg
Tuesday, July 21, 2009
Astro Sokker Safari Kicked My Ass
Tuesday
Squash with Wai Keat. Had a good run around. Our games are getting tighter with more intelligent rallies happening. My short game is starting to come into play as well finally.
Monday
Wanted to rest but ended up physically leading my morning class at Celeb. Did an audition for a Killer Jeans ad in the afternoon in Ampang. Got quite a little workout from that as well.
Sunday
Yuck.... feelin a bit fluish from haze methinks. Class at Celeb followed by a serious workout
Deadlifts
1 set x 5 reps x 110kg (including bar)
3 sets x 5 reps x 105kg (including bar)
1 set x 5 reps x 100kg (including bar)
Inclined Bench
2 sets x 5 reps x 60kg (including bar)
2 sets x 5 reps x 57.5kg (including bar)
1 set x 5 reps x 55kg (including bar)
Chinups
4 sets x 5 reps x Free
1 set x 5 reps x 1 pc. assisted
Squash with Wai Keat. Had a good run around. Our games are getting tighter with more intelligent rallies happening. My short game is starting to come into play as well finally.
Monday
Wanted to rest but ended up physically leading my morning class at Celeb. Did an audition for a Killer Jeans ad in the afternoon in Ampang. Got quite a little workout from that as well.
Sunday
Yuck.... feelin a bit fluish from haze methinks. Class at Celeb followed by a serious workout
Deadlifts
1 set x 5 reps x 110kg (including bar)
3 sets x 5 reps x 105kg (including bar)
1 set x 5 reps x 100kg (including bar)
Inclined Bench
2 sets x 5 reps x 60kg (including bar)
2 sets x 5 reps x 57.5kg (including bar)
1 set x 5 reps x 55kg (including bar)
Chinups
4 sets x 5 reps x Free
1 set x 5 reps x 1 pc. assisted
Saturday, July 18, 2009
Week of Astro Sokker Safari
Saturday
10 hour capoeira marathon at Astro Sokker Safari at Bukit Jalil! 5 shows in 10 hours and managed to catch the ManU vs Malaysia match with my dad and brother. Was expecting something quite hooliganish and shabby but actually the stadium was really quite nice. More about this later......
Friday
Day of vegitation
Thursday
Light training at WMAC
Wednesday
Alternate dumbell raise
5 sets x 8 reps ea x 40 lbs ea
Single arm row
5 sets x 8 reps ea x 47.5 lbs ea
Lunges
5 sets x 8 reps ea x 45 lbs ea
10 hour capoeira marathon at Astro Sokker Safari at Bukit Jalil! 5 shows in 10 hours and managed to catch the ManU vs Malaysia match with my dad and brother. Was expecting something quite hooliganish and shabby but actually the stadium was really quite nice. More about this later......
Friday
Day of vegitation
Thursday
Light training at WMAC
Wednesday
Alternate dumbell raise
5 sets x 8 reps ea x 40 lbs ea
Single arm row
5 sets x 8 reps ea x 47.5 lbs ea
Lunges
5 sets x 8 reps ea x 45 lbs ea
Wednesday, July 15, 2009
Some Progress in the Gym
Tuesday
Bent Over Row
5 sets x 3 reps x 70kgs (including bar)
Smith Machine Squat
5 sets x 3 reps x 100kg (excluding bar)
Dips
1 set x 10 reps
5 sets x 3 reps x 20kgs (yeaeaaeaaearrrgh)
WMAC stretch n basics
Monday
Feeling quite under the weather today. Took it easy in my two classes but still managed a good stretch
Sunday
Nice class at celeb.... showed some more circuit drills involving double-s variations, and some fintas and balancas in certain situations in the roda
Met Tofurista for our weekly park session
One Tofu round with tofurista around Kiara Park followed by:
2 x 10 Armada
4 x 10 Martelo Cruzado/Armada Voadora
2 x 10 Freestyle
Interspersed with stretch work in between sets.....
Bent Over Row
5 sets x 3 reps x 70kgs (including bar)
Smith Machine Squat
5 sets x 3 reps x 100kg (excluding bar)
Dips
1 set x 10 reps
5 sets x 3 reps x 20kgs (yeaeaaeaaearrrgh)
WMAC stretch n basics
Monday
Feeling quite under the weather today. Took it easy in my two classes but still managed a good stretch
Sunday
Nice class at celeb.... showed some more circuit drills involving double-s variations, and some fintas and balancas in certain situations in the roda
Met Tofurista for our weekly park session
One Tofu round with tofurista around Kiara Park followed by:
2 x 10 Armada
4 x 10 Martelo Cruzado/Armada Voadora
2 x 10 Freestyle
Interspersed with stretch work in between sets.....
Saturday, July 11, 2009
Grunt, groan, grrrowlllll
Saturday
Taught 2 kids class and mucked about with em. Little ones are super dopey and endearing. The slightly older pre pubescent ones are starting to look like serious capoeiristas. My body told me today is a good day to take it easy
Friday
Demo at Taylors. The boys did a great job with some simple choroegraphy that was rehearsed many times over the week. Had a few hiccups like music turning off halfway and people missed some moves, my solo was a little mistimed as it was done to canned music but overall good show! Bantus Capoeira Axe
Followed it with a destructive power workout
Deadlifts
5 sets x 5 reps x 100 kg (including bar)
Inc Bench
1 set x 5 reps x 60kg
2 sets x 5 reps x 57.5kg
1 set x 4 reps x 57.5kg
1 set x 4 reps x 55kg
1 set x 2 reps x 55kg
Pull Ups
4 sets x 5 reps x free
1 set x 5 reps x 2 pcs assisted
Thursday
Hard rehearsals at Taylors for show for about 30 minutes, threw in a few 3/4 paced solo routines to grease up the old moves
Class at WMAC did the obligatory warm, stretch, basics and circuit drills
Wednesday
Did some flip flopping at park with Woei. 30 minutes warm and jump around. Stayed off the back and shoulder as it was still tight from Monday destruction. Finished off with some nice 1 minutes blitzes 4 regional games, 2 benguela and a final angola game. Looking to put more variety and change of direction in my fast standup rotado game, more fintas and more malandragem even during fast paced games
Intensive endurance workout
Alternate dumbell raise
5 sets x 8 reps ea x 40 lbs ea
Single arm row
5 sets x 8 reps ea x 45 lbs ea
Lunges
5 sets x 8 reps ea x 45 lbs ea
Tuesday
Quite relax today, coached Coelho at Celeb for a quick weight session. Did some minimal stretching. Took academy class from Rafa. Basically a rest day
Taught 2 kids class and mucked about with em. Little ones are super dopey and endearing. The slightly older pre pubescent ones are starting to look like serious capoeiristas. My body told me today is a good day to take it easy
Friday
Demo at Taylors. The boys did a great job with some simple choroegraphy that was rehearsed many times over the week. Had a few hiccups like music turning off halfway and people missed some moves, my solo was a little mistimed as it was done to canned music but overall good show! Bantus Capoeira Axe
Followed it with a destructive power workout
Deadlifts
5 sets x 5 reps x 100 kg (including bar)
Inc Bench
1 set x 5 reps x 60kg
2 sets x 5 reps x 57.5kg
1 set x 4 reps x 57.5kg
1 set x 4 reps x 55kg
1 set x 2 reps x 55kg
Pull Ups
4 sets x 5 reps x free
1 set x 5 reps x 2 pcs assisted
Thursday
Hard rehearsals at Taylors for show for about 30 minutes, threw in a few 3/4 paced solo routines to grease up the old moves
Class at WMAC did the obligatory warm, stretch, basics and circuit drills
Wednesday
Did some flip flopping at park with Woei. 30 minutes warm and jump around. Stayed off the back and shoulder as it was still tight from Monday destruction. Finished off with some nice 1 minutes blitzes 4 regional games, 2 benguela and a final angola game. Looking to put more variety and change of direction in my fast standup rotado game, more fintas and more malandragem even during fast paced games
Intensive endurance workout
Alternate dumbell raise
5 sets x 8 reps ea x 40 lbs ea
Single arm row
5 sets x 8 reps ea x 45 lbs ea
Lunges
5 sets x 8 reps ea x 45 lbs ea
Tuesday
Quite relax today, coached Coelho at Celeb for a quick weight session. Did some minimal stretching. Took academy class from Rafa. Basically a rest day
Monday, July 6, 2009
Back to the Gym...grrrrrrrrr
Monday
Celeb class warmup basics and stretch
Bent Over Row
5 sets x 3 reps x 60kgs (including bar)
Smith Machine Squat
5 sets x 3 reps x 80kg (excluding bar)
Dips
1 set x 10 reps
2 sets x 4 reps x 10kgs
2 sets x 3 reps x 15kgs
Sunday
Two classes and two samba mini shows at Pavilion
Saturday
Deadlift
1 set x 5 reps x 90kgs (including bar)
2 sets x 5 reps x 100kgs
2 sets x 4 reps x 100kgs
1 set x 2 reps x 100kgs
Friday
Two classes and show at night
Thursday
Two classes and 1 rehearsal
Wednesday
Alternate dumbell raise
5 sets x 8 reps ea x 35lbs ea
Single arm row
5 sets x 8 reps ea x 45lbs ea
Lunges
5 sets x 8 reps ea x 40lbs ea
Tuesday
Rest
Tuesday
1 class
Celeb class warmup basics and stretch
Bent Over Row
5 sets x 3 reps x 60kgs (including bar)
Smith Machine Squat
5 sets x 3 reps x 80kg (excluding bar)
Dips
1 set x 10 reps
2 sets x 4 reps x 10kgs
2 sets x 3 reps x 15kgs
Sunday
Two classes and two samba mini shows at Pavilion
Saturday
Deadlift
1 set x 5 reps x 90kgs (including bar)
2 sets x 5 reps x 100kgs
2 sets x 4 reps x 100kgs
1 set x 2 reps x 100kgs
Friday
Two classes and show at night
Thursday
Two classes and 1 rehearsal
Wednesday
Alternate dumbell raise
5 sets x 8 reps ea x 35lbs ea
Single arm row
5 sets x 8 reps ea x 45lbs ea
Lunges
5 sets x 8 reps ea x 40lbs ea
Tuesday
Rest
Tuesday
1 class
Tuesday, June 30, 2009
Bali Week
Monday
Celeb class with a stretch and warm. Basics for about 30 minutes. After class do some slow front and back walkovers followed by lots of passada de pescoco.
At Taylors class did maculele for 20 minutes to warm up and then a stretch and lots of basics. About 30 minutes
Diet:
Coffee
Fast twitch
Chap farn - Egg, tofu, pork, veggie
Porridge, hummus, salad, lamb and briyani - Yum!
Sunday
200 push ups 300 abs - lotsa walking on Bali beach
Saturday
40 minute run on Beach
150 push ups
Stretch
10 mortals and assorted flips on beach
Friday
150 push ups
400 abs
Lots of walking
Thursday
150 push ups
400 abs
Lots of walking
Diet:
Nasi lemak
Warung murah! Brings back memories
The rest of the week was more of the same - averaging 200 push ups and 600 abs per day with a day or two off. During class, warm up, stretch and basics. Think I shall head into my weight program soon!
Celeb class with a stretch and warm. Basics for about 30 minutes. After class do some slow front and back walkovers followed by lots of passada de pescoco.
At Taylors class did maculele for 20 minutes to warm up and then a stretch and lots of basics. About 30 minutes
Diet:
Coffee
Fast twitch
Chap farn - Egg, tofu, pork, veggie
Porridge, hummus, salad, lamb and briyani - Yum!
Sunday
200 push ups 300 abs - lotsa walking on Bali beach
Saturday
40 minute run on Beach
150 push ups
Stretch
10 mortals and assorted flips on beach
Friday
150 push ups
400 abs
Lots of walking
Thursday
150 push ups
400 abs
Lots of walking
Diet:
Nasi lemak
Warung murah! Brings back memories
The rest of the week was more of the same - averaging 200 push ups and 600 abs per day with a day or two off. During class, warm up, stretch and basics. Think I shall head into my weight program soon!
Friday, June 19, 2009
Hardcore Week
Friday
Some light stretching with the kids from ELC and Alice Smith. Gave Mila from Alice Smith her nickname. She is such a cherubic and cute little thing. Rosy cheeks, endearing gap in her two front teeth, sudden growth spurt has made her seem suddenly less like a munchkin and more like a precocious tween. However today I noticed she has pretty large feet for such a dainty little girl thus I dub thee "Pezao".
Even though a bit tired I banged out 7 sets of squash with Wai Keat. Ok, I can still play, now its time to tighten up my game a little bit. Got a really good run around.
Diet:
1 x coffee
1 x 100+ and lots of water
Large bowl of yee mee with some tofu
1 x Necafe ice Coffee
1 large bottle of Excel
1/2 portion of fettucini carbonara
1/2 portion beef lasagna
1/2 portion Caesar salad
1 popsicle
Thursday
Stretch and warm with some basics at GIS and WMAC
Had a nice muckabout with Coelho in park. Will just steal his description of it. Hehe
"5 minute warmup
Wednesday
Wake up stretch and warmup at Celeb
2 big rounds and 1 small round of Kiara Park in 27 minutes
Long stretch to cool off.... nice
Diet:
1 x coffee
Chap farn - Veggie, tofu, egg, fish and rice
Chapati
Garlic naan
Dry mutton curry
Some light stretching with the kids from ELC and Alice Smith. Gave Mila from Alice Smith her nickname. She is such a cherubic and cute little thing. Rosy cheeks, endearing gap in her two front teeth, sudden growth spurt has made her seem suddenly less like a munchkin and more like a precocious tween. However today I noticed she has pretty large feet for such a dainty little girl thus I dub thee "Pezao".
Even though a bit tired I banged out 7 sets of squash with Wai Keat. Ok, I can still play, now its time to tighten up my game a little bit. Got a really good run around.
Diet:
1 x coffee
1 x 100+ and lots of water
Large bowl of yee mee with some tofu
1 x Necafe ice Coffee
1 large bottle of Excel
1/2 portion of fettucini carbonara
1/2 portion beef lasagna
1/2 portion Caesar salad
1 popsicle
Thursday
Stretch and warm with some basics at GIS and WMAC
Had a nice muckabout with Coelho in park. Will just steal his description of it. Hehe
"5 minute warmup
5 x jogo regional - average 50 - 60 seconds per set
7 minute break
5 x jogo benguela - average 70-80 seconds per set
DAY 22 we concentrated on putting our floreio and movements that we've been practicing into the jogo. A lot of times we do new moves in classes and practice it solo, which is easily ingrained into a solo performance, but it's so pretty damn hard to blood into your game." (The Insomniac Diaries, woeihern.blogspot.com)
Diet:
1 x coffee
Large bowl of pork meehoon
Small spicy seafood pasta
3/4 of a Salmon pizza
Salad
3/4 of a lamb kabsah
Watermelon juice
Diet:
1 x coffee
Large bowl of pork meehoon
Small spicy seafood pasta
3/4 of a Salmon pizza
Salad
3/4 of a lamb kabsah
Watermelon juice
Wednesday
Wake up stretch and warmup at Celeb
2 big rounds and 1 small round of Kiara Park in 27 minutes
Long stretch to cool off.... nice
Diet:
1 x coffee
Chap farn - Veggie, tofu, egg, fish and rice
Chapati
Garlic naan
Dry mutton curry
Wednesday, June 17, 2009
Roll in the Grass
Its been a long time since i've visited the Dentsu park. Its one of the places where a big bulk of my mortaling struggle took place. Its also the place where I actually started to get comfortable with the move that I once thought was the holy grail of capoeira. Good to be back! With
"15 minutes warmup
15 minutes floreio revisions
5 x to-the-max jogo regional - we practiced our standing kicks and up-game, been a lil out of practice, averaged 40-50 seconds per set." (The Insomniac Diaries, woeiher.blogspot.com)
Followed by an intensive warmup and stretch at WMAC
Diet:
No idea
Followed by an intensive warmup and stretch at WMAC
Diet:
No idea
Monday, June 15, 2009
Zero Partying Week
Monday
Morning exercise: Superset: 50 push ups, 100 abs - repeat 3 times
Taylors class: Some lame circuit drills, the guys didn't get much from this as they were not very used to the format. Weird shaped space didn't help either. On to more productive line drills ginga + basics. Okler they seemed to be breathing more deeply.... finished off with 16 pushups de angola from cocorinha. Gave them some basic partner drills and then demo-ed easy version of au queda de rins. Start from au - go down to saudacao (queda de rins) on the far hand - flick over, switch legs and land in fuga.
Park training: Went with JC. Nice chat and muckabout session - JC mentioned that my movements look more fluid then what he remembered... this is good feedback as I hardly see myself and the guys see me so often that they probably can't notice any difference. Approximately 10 reps of:
Gira no ponte, au, au virado, macaco, bananeira to ponte, helicoptero (gotta generate more speed on the leg swipe to land), ponte walkover, macaco molha, compasso to headstand, passada de pescoco. Took a break and did some s-dobrado to queda de rins, macaco to au virado, meia lua to au virado, au sem mao, martelo cruzado, au mortal. Chups
Diet:
1 x coffee
12 inch subway BMT, chips and 100 +
Nuts, biscuits
Fast twitch
Rice + mata kerbau + stir fried pork, kale, edamame - YUM!
Lychees
Sunday
PW: Stretch and basics
Celeb: Warmup roda (about 15 minutes with 4 - 6 people) - good workout for body and mind,
Stretch and 30 x side ponte stretch
Gave some partner drills
Au virado down the floor - had to break it down to bananeira to ponte first
Compasso to headstand, switch legs and role
Diet:
1 x coffee
Chicken sandwich made by d'boss :)
3/4 of remaining protein bar in fridge + alot of water
Hot n sour soup vermicelli with dumplings at Chatterbox
Chinese dinner w/ d fam & d'boss stewed pork, tofu, spinach, ginger and spring onion fish, sambal veggie/beanish dish
Kiwi, orange, lychee
Saturday
Full day of Awakening the Dreamer training made me miss my usual traina muckabout in the park but no matter, was good to spend a day listening to some pretty inspirational stuff from Jon Symes and gang. The symposium struck me in a way nothing else has in a long time. I didn't get that cheesy proactive, seize the day feeling that always washes off on to you after attending this kinda 'self development' style talks. Rather I see clearly that environmental issues are not separate from the social issues of poverty, racism and greed are not separate from personal crises of faith and fulfillment. If you pull on any of these issues hard enough, you will see that all the other issues will be affected. More on this in the near future.
Roda downtown was good. Small crew of a few oldies and a big gang of beginners. Started a little late and finished by 9ish. Good workmanlike performance by the gang. Axe was a good as could be expected by such an inexperienced crew.
Diet:
1 x coffee
Chap farn at Pavilion
1 x coffee and some finger food
Kimchi tofu and seafood soup w/ rice
1 pint Hoegarden
Shared sausage platter at Deutchhouse with Fei Chais
Friday
No treina
Diet:
1 x coffee
6 inch Subway turkey
Shilin Street Snacks Rice Box - fried chicken, so bad but so good
Roast chicken dinner!
Thursday
Garden: Little warmup and stretch
WMAC: More intensive warm up roda, ginga and stretch.
Celeb w/ Woei: 30 x side ponte, 8 wipers Repeat 3 times, Passada de pescoco x 30, shoulder adductor and abductor x 2 pcs x 15 x 2 sets
Diet:
1 x coffee
Chap farn with Woei n gang.... wah seems like long time neva see extended friend network
Another 6 inch sub at Subway w/ coke light!
Polished off the remaining pork noodles in fridge
Wednesday:
Full body stretch at Celeb
Diet:
1 x coffee
Large bowl of pork chop noodles w/ 2 servings of porkchops
1 x gatorade
Protein bar
Spaghetti bolognaise n salad
Morning exercise: Superset: 50 push ups, 100 abs - repeat 3 times
Taylors class: Some lame circuit drills, the guys didn't get much from this as they were not very used to the format. Weird shaped space didn't help either. On to more productive line drills ginga + basics. Okler they seemed to be breathing more deeply.... finished off with 16 pushups de angola from cocorinha. Gave them some basic partner drills and then demo-ed easy version of au queda de rins. Start from au - go down to saudacao (queda de rins) on the far hand - flick over, switch legs and land in fuga.
Park training: Went with JC. Nice chat and muckabout session - JC mentioned that my movements look more fluid then what he remembered... this is good feedback as I hardly see myself and the guys see me so often that they probably can't notice any difference. Approximately 10 reps of:
Gira no ponte, au, au virado, macaco, bananeira to ponte, helicoptero (gotta generate more speed on the leg swipe to land), ponte walkover, macaco molha, compasso to headstand, passada de pescoco. Took a break and did some s-dobrado to queda de rins, macaco to au virado, meia lua to au virado, au sem mao, martelo cruzado, au mortal. Chups
Diet:
1 x coffee
12 inch subway BMT, chips and 100 +
Nuts, biscuits
Fast twitch
Rice + mata kerbau + stir fried pork, kale, edamame - YUM!
Lychees
Sunday
PW: Stretch and basics
Celeb: Warmup roda (about 15 minutes with 4 - 6 people) - good workout for body and mind,
Stretch and 30 x side ponte stretch
Gave some partner drills
Au virado down the floor - had to break it down to bananeira to ponte first
Compasso to headstand, switch legs and role
Diet:
1 x coffee
Chicken sandwich made by d'boss :)
3/4 of remaining protein bar in fridge + alot of water
Hot n sour soup vermicelli with dumplings at Chatterbox
Chinese dinner w/ d fam & d'boss stewed pork, tofu, spinach, ginger and spring onion fish, sambal veggie/beanish dish
Kiwi, orange, lychee
Saturday
Full day of Awakening the Dreamer training made me miss my usual traina muckabout in the park but no matter, was good to spend a day listening to some pretty inspirational stuff from Jon Symes and gang. The symposium struck me in a way nothing else has in a long time. I didn't get that cheesy proactive, seize the day feeling that always washes off on to you after attending this kinda 'self development' style talks. Rather I see clearly that environmental issues are not separate from the social issues of poverty, racism and greed are not separate from personal crises of faith and fulfillment. If you pull on any of these issues hard enough, you will see that all the other issues will be affected. More on this in the near future.
Roda downtown was good. Small crew of a few oldies and a big gang of beginners. Started a little late and finished by 9ish. Good workmanlike performance by the gang. Axe was a good as could be expected by such an inexperienced crew.
Diet:
1 x coffee
Chap farn at Pavilion
1 x coffee and some finger food
Kimchi tofu and seafood soup w/ rice
1 pint Hoegarden
Shared sausage platter at Deutchhouse with Fei Chais
Friday
No treina
Diet:
1 x coffee
6 inch Subway turkey
Shilin Street Snacks Rice Box - fried chicken, so bad but so good
Roast chicken dinner!
Thursday
Garden: Little warmup and stretch
WMAC: More intensive warm up roda, ginga and stretch.
Celeb w/ Woei: 30 x side ponte, 8 wipers Repeat 3 times, Passada de pescoco x 30, shoulder adductor and abductor x 2 pcs x 15 x 2 sets
Diet:
1 x coffee
Chap farn with Woei n gang.... wah seems like long time neva see extended friend network
Another 6 inch sub at Subway w/ coke light!
Polished off the remaining pork noodles in fridge
Wednesday:
Full body stretch at Celeb
Diet:
1 x coffee
Large bowl of pork chop noodles w/ 2 servings of porkchops
1 x gatorade
Protein bar
Spaghetti bolognaise n salad
Tuesday, June 9, 2009
Blogging Really Exercises My Bad Memory
Tuesday
Felt very disciplined and productive today. Had good sleep, decent diet and short but high intensity training.
WMAC - Warmup: ginga, push up x 10, low ginga, sit up x 10, twist ginga, back ext x 10, quick dynamic stretch
Line drills: Meia lua - nega lat x 10, Ponte push up x 30, Queixada - nega frente x 10, Ponte push up x 30, Armada - cocorinha x 10, Ponte push up x 30
Au across floor both sides, bananeira across floor x 2
Some partner drills for the guys
Quick roda
Celeb workout w/ Mandrew: Muckabout stretch,
Super set: Side ponte stretch x 30, Russian wipers x 8 - 3 sets
Decline Russian twist abs x 4 sets x 20 reps with ab stretch in between
Passada de pescoco stretch x 10 reps x 4 sets
Bicep 21 curls x 1 set x 11kg per side
Right shoulder rotator cuff strengthening: Adductor/abductor 2 sets x 2pcs x 15 reps
Diet:
1 x coffee
Banana and apple
Old town Hainanese chicken chop
6 inch tuna sub w/ lots of veggies
1 x coke light
1 x protein bar
1 x mega man multivitamin
Half portion rice, fish and veggies
1 x papaya w/ lime
Monday
Taylors - Warmup: ginga, low ginga, twist ginga, cadera x 2 sets x 30 seconds, ginga lunge x 6 sets x 5 reps, quick dynamic stretch
Line drills: Meia lua - nega lat x 10, Queixada - nega frente x 10, Armada - cocorinha x 10
Au across the floor both sides
Gave em some partner drills - demo'ed some basic floreios, Au role, au to saudacao
Played 3 sets of squash with Wai Keat + lots of talk........
Diet:
1 x coffee
Apple
Seafood pasta oglio olio
1 x iced coffee
1 x yogurt
1 x cheese bun, 1 x turkey bun
Nasi padang - beef tendon, 2 types of curry veggies, fried lung, fried chicken, sambal brinjal, bok choy, emping emping, fried tempeh + rice
Felt very disciplined and productive today. Had good sleep, decent diet and short but high intensity training.
WMAC - Warmup: ginga, push up x 10, low ginga, sit up x 10, twist ginga, back ext x 10, quick dynamic stretch
Line drills: Meia lua - nega lat x 10, Ponte push up x 30, Queixada - nega frente x 10, Ponte push up x 30, Armada - cocorinha x 10, Ponte push up x 30
Au across floor both sides, bananeira across floor x 2
Some partner drills for the guys
Quick roda
Celeb workout w/ Mandrew: Muckabout stretch,
Super set: Side ponte stretch x 30, Russian wipers x 8 - 3 sets
Decline Russian twist abs x 4 sets x 20 reps with ab stretch in between
Passada de pescoco stretch x 10 reps x 4 sets
Bicep 21 curls x 1 set x 11kg per side
Right shoulder rotator cuff strengthening: Adductor/abductor 2 sets x 2pcs x 15 reps
Diet:
1 x coffee
Banana and apple
Old town Hainanese chicken chop
6 inch tuna sub w/ lots of veggies
1 x coke light
1 x protein bar
1 x mega man multivitamin
Half portion rice, fish and veggies
1 x papaya w/ lime
Monday
Taylors - Warmup: ginga, low ginga, twist ginga, cadera x 2 sets x 30 seconds, ginga lunge x 6 sets x 5 reps, quick dynamic stretch
Line drills: Meia lua - nega lat x 10, Queixada - nega frente x 10, Armada - cocorinha x 10
Au across the floor both sides
Gave em some partner drills - demo'ed some basic floreios, Au role, au to saudacao
Played 3 sets of squash with Wai Keat + lots of talk........
Diet:
1 x coffee
Apple
Seafood pasta oglio olio
1 x iced coffee
1 x yogurt
1 x cheese bun, 1 x turkey bun
Nasi padang - beef tendon, 2 types of curry veggies, fried lung, fried chicken, sambal brinjal, bok choy, emping emping, fried tempeh + rice
Sunday, June 7, 2009
Where is My Week?
Sunday
Latin American Festival
Pretty high energy roda and maculele at the annual Latin American festival. Nice Samba set even tho I mucked up two transitions....doh! Well covered tho.
Wanted to go to park with Woei but alas he had an entourae schedule to maintain so i did my default workout, stretch at home. This is really helping me to increase the range of motion especially in the left shoulder, neck and lower back. All important for macaco molha, macaco do chao variations and helicoptero-esque movements.
Diet (so far):
One banana
1 x fast twitch
Lots of water
Some rice, chicken stew, farinha (ground manioc root), and some shrimp
Baaad Indian rojak w/ sauce on side, young coconut (don't bother stopping at the stalls on the left side of the main road exiting TTDI, its not very good at all)
El Cerdo pork destruction - sampling of spanish ham w/ rockmelon and asparagus, pork shoulder steak, steamed pork knuckle, roast suckling pig, paella, 1 cupcake, 1/2 pint Stella Artois
Saturday
Full domestic day with Samba Practice, judging of Viva Vertical's Pole Stars competition and a nice semi reunion with old friends. I have to say that Viva Vertical rocks! After watching them perform for the first time, I've been converted into a Vee and Lola groupie. These two chicks are amazing, powerful yet feminine...... check em at http://www.vivavertival.com
Diet:
1 x coffee
Yong tau fu, sie yoke farn, popiah = msg overload = zzzzzzzzzzz
1 small Reece's peanut butter cup
Handful of potato chips
Packet of seaweed
Tomyam soup and nasi goreng padprik daging w/ telur mata kerbau
Couple of beers
1/2 a small lamb burger at Hartamas Square
Friday
Stretch at ELC and Alice Smith
Park session solo - nice productive session at park 10 each of:
Gira no ponte, au, au virado, passa no ponte, bananeira to ponte, passado de pescoco, s-dobrado to queda de rins, ponte to macaco molha, au sem mao, au helicptero (getting there) with 2 mortals thrown in.
Diet:
1 x coffee
1 x 100+
12 in Subway w/ chips
Pork burger w/ fries
1/2 a papaya
Thursday
Stretch at GIS
Class at WMAC - lines drills, some floreios and a decent length roda
Stretch at home - working still on left shoulder, neck, lower back and obliques
Diet:
1 x coffee
The least destructive banana leaf rice meal I've ever had
Ginger, spring onion beef rice w/ fried egg
Wednesday
Train with Celeb class - stretch, ganxo, partner drills (queixada/negativa lateral, ganxo/cocorinha, tempo compasso/negativa frente)
Push up and sit up at home - ponte push ups x 40, crunch x 80, push ups x 40, oblique crunch x 80, rest, side bridge x 40, crunch x 80, push ups x 40, oblique crunch x 80, rest, side bridge x 40, crunch x 80, push ups x 40, random abs x 80
Diet:
1 x coffee
Beef teriyaki stir fry w/ rice, mini salmon pasta, miso soup
Teppanyaki salmon and hummus w/ pita
Too much beer! damn
Can't remember the snacking
Tuesday (light training)
Class at Taylors - Gingas, meia lua, negativa lateral, cocorinha saudacao
Class at WMAC - Workshop and roda
Diet:
1 x coffee
???
Chung, brocolli, cereal for dinner
Monday (~ rest)
Class at Celeb - Stretch and gingas
Diet:
Really can't remember
Latin American Festival
Pretty high energy roda and maculele at the annual Latin American festival. Nice Samba set even tho I mucked up two transitions....doh! Well covered tho.
Wanted to go to park with Woei but alas he had an entourae schedule to maintain so i did my default workout, stretch at home. This is really helping me to increase the range of motion especially in the left shoulder, neck and lower back. All important for macaco molha, macaco do chao variations and helicoptero-esque movements.
Diet (so far):
One banana
1 x fast twitch
Lots of water
Some rice, chicken stew, farinha (ground manioc root), and some shrimp
Baaad Indian rojak w/ sauce on side, young coconut (don't bother stopping at the stalls on the left side of the main road exiting TTDI, its not very good at all)
El Cerdo pork destruction - sampling of spanish ham w/ rockmelon and asparagus, pork shoulder steak, steamed pork knuckle, roast suckling pig, paella, 1 cupcake, 1/2 pint Stella Artois
Saturday
Full domestic day with Samba Practice, judging of Viva Vertical's Pole Stars competition and a nice semi reunion with old friends. I have to say that Viva Vertical rocks! After watching them perform for the first time, I've been converted into a Vee and Lola groupie. These two chicks are amazing, powerful yet feminine...... check em at http://www.vivavertival.com
Diet:
1 x coffee
Yong tau fu, sie yoke farn, popiah = msg overload = zzzzzzzzzzz
1 small Reece's peanut butter cup
Handful of potato chips
Packet of seaweed
Tomyam soup and nasi goreng padprik daging w/ telur mata kerbau
Couple of beers
1/2 a small lamb burger at Hartamas Square
Friday
Stretch at ELC and Alice Smith
Park session solo - nice productive session at park 10 each of:
Gira no ponte, au, au virado, passa no ponte, bananeira to ponte, passado de pescoco, s-dobrado to queda de rins, ponte to macaco molha, au sem mao, au helicptero (getting there) with 2 mortals thrown in.
Diet:
1 x coffee
1 x 100+
12 in Subway w/ chips
Pork burger w/ fries
1/2 a papaya
Thursday
Stretch at GIS
Class at WMAC - lines drills, some floreios and a decent length roda
Stretch at home - working still on left shoulder, neck, lower back and obliques
Diet:
1 x coffee
The least destructive banana leaf rice meal I've ever had
Ginger, spring onion beef rice w/ fried egg
Wednesday
Train with Celeb class - stretch, ganxo, partner drills (queixada/negativa lateral, ganxo/cocorinha, tempo compasso/negativa frente)
Push up and sit up at home - ponte push ups x 40, crunch x 80, push ups x 40, oblique crunch x 80, rest, side bridge x 40, crunch x 80, push ups x 40, oblique crunch x 80, rest, side bridge x 40, crunch x 80, push ups x 40, random abs x 80
Diet:
1 x coffee
Beef teriyaki stir fry w/ rice, mini salmon pasta, miso soup
Teppanyaki salmon and hummus w/ pita
Too much beer! damn
Can't remember the snacking
Tuesday (light training)
Class at Taylors - Gingas, meia lua, negativa lateral, cocorinha saudacao
Class at WMAC - Workshop and roda
Diet:
1 x coffee
???
Chung, brocolli, cereal for dinner
Monday (~ rest)
Class at Celeb - Stretch and gingas
Diet:
Really can't remember
Sunday, May 31, 2009
Week End of Rest n Relax
Sunday
PW - some ginga warmups and stretch
Celeb - ginga twist, ginga, low ginga, ginga about 5 minutes followed by a stretch
More GINGA.... yay.....tempo lateral and tempo na baz, ganxo front and back leg about another 5 minutes
Partner drills: queixada, nega lateral ganxo, cocorinha trava de ombro or cocorinha tempo compasso
Park - light jog, followed by 10 reps each of: gira no ponte, au, au virado, passa no ponte, bananeira para ponte, macaco to au virado, au helicoptero (almost there), au queda de rins, macaco no chao (switching legs), ponte to macaco molha, passada de pescoco (need to balance legs over head more so i don't end up doing a side roll instead, also move hands to balance weight)
Jog one small round one big round with my new occasional training partner - mah brudder
Diet
1 x coffee
1 x protein shake w/ banana
Lotus root and pork pattie rice w/ some veg and an egg
Dinner at home! Salt fried mackerel, spinach, tofu skin, mixed veggies, lotus root (I think) soup,
Many mangosteens
Nuts and raisins
Big glass of low fat milk
Saturday
Many attempted training sessions but alas.... just stretched in front of TV for an hour before bed. Check out this series called Californication - David Duchovny's deadpan sorhainess is too much, haha. Plus he gets laid left right and center!
Diet
1 x coffee
Yong taufu and siew yoke farn at O&S
Taiwanese sausages w/ some raw garlic.... kinda gross, but good at the same time
Curry fish head, foo yoong tan, tofu, green veggies and rice
Friday
Roda at academy, got in one or two good games...... need to play more .... think the weather is oppressing me.
Diet
1 x coffee
Cheese burger and fries at Delicious
1 x iced lemon tea
Bowl of cereal
Bitter Gourd and roast pork, some interesting chicken herbal soup cooked in a coconut, veggies and rice
Think I snacked on some fruit or something at night
Thursday
Took it easy today as had trained 4 days in a row
Diet
No idea really haha
PW - some ginga warmups and stretch
Celeb - ginga twist, ginga, low ginga, ginga about 5 minutes followed by a stretch
More GINGA.... yay.....tempo lateral and tempo na baz, ganxo front and back leg about another 5 minutes
Partner drills: queixada, nega lateral ganxo, cocorinha trava de ombro or cocorinha tempo compasso
Park - light jog, followed by 10 reps each of: gira no ponte, au, au virado, passa no ponte, bananeira para ponte, macaco to au virado, au helicoptero (almost there), au queda de rins, macaco no chao (switching legs), ponte to macaco molha, passada de pescoco (need to balance legs over head more so i don't end up doing a side roll instead, also move hands to balance weight)
Jog one small round one big round with my new occasional training partner - mah brudder
Diet
1 x coffee
1 x protein shake w/ banana
Lotus root and pork pattie rice w/ some veg and an egg
Dinner at home! Salt fried mackerel, spinach, tofu skin, mixed veggies, lotus root (I think) soup,
Many mangosteens
Nuts and raisins
Big glass of low fat milk
Saturday
Many attempted training sessions but alas.... just stretched in front of TV for an hour before bed. Check out this series called Californication - David Duchovny's deadpan sorhainess is too much, haha. Plus he gets laid left right and center!
Diet
1 x coffee
Yong taufu and siew yoke farn at O&S
Taiwanese sausages w/ some raw garlic.... kinda gross, but good at the same time
Curry fish head, foo yoong tan, tofu, green veggies and rice
Friday
Roda at academy, got in one or two good games...... need to play more .... think the weather is oppressing me.
Diet
1 x coffee
Cheese burger and fries at Delicious
1 x iced lemon tea
Bowl of cereal
Bitter Gourd and roast pork, some interesting chicken herbal soup cooked in a coconut, veggies and rice
Think I snacked on some fruit or something at night
Thursday
Took it easy today as had trained 4 days in a row
Diet
No idea really haha
Wednesday, May 27, 2009
Life Goes On
Wednesday
Quite a bummer today as I discovered that an important project that I've been working on is not going to go thru. Oh well, time to dust off and regroup. Its during these difficult times that I appreciate the healing powers of exercise and training for both the mind and the body.
Celeb Class
Some gingas and morning wake up stretch ahhhhhh
More ginga and piao de perna followed by compasso - this all took about 20 minutes
Gave the guys some partner drills with compasso and piao de perna
Introed tesoura de frente to the class as well
After class did some stretching for the left shoulder and strengthening for the right shoulder
Shoulder Cable Adductor 1pc x 20reps
Shoulder Cable Abductor 1pc x 20reps
x 3 sets
Abdominal crunch machine
75kg x 5 reps x 5 sets
Night Session at Home
At night while waiting for UEFA Champions League match did a one hour kick warmup and static stretch holding for 1 minute per stretch
More abs
Planck x 1 minute x 3 sets
Diet:
1 x coffee
PJB sandwich
Malay chap farn destruction
Fruits and yogurt
Some leftover beef curry pie
Stir fried kale, 2 mata kerbau, Ginger and spring onion lamb
1 x decaf coffee
Wasabi peas
Tuesday
Another day with some bad news. Grandfather had hip replacement surgery. He fell on his back and fractured his femur. Surgeon actually sawed off the ball end of his femur and attached a steel ball which was stuck back into hip socket. When we visited him he was very alert and in good spirits but I hope they let him go home ASAP. Sucks ass to be in hospital. On the bright side, my Grandpa has an amazing heart rate - about 60 bpm at the ripe old age of 88! That better than most of my friends. Amazing.
Did a long warmup and stretch with the TF class at Jaya 33
Then some basic kicking combos and defensive combos
Ginga - 5 minutes
Queixada - compasso - 2 x negativa lateral about 10 minutes
Queixada - queixada - cocorinha - fuga - role - tempo - cota capim - role about 10 minutes
Gave class sequences using these combos
Shoulder and left glute hurting so default to arm training
Superset
Barbell bicep curl 50lbs x 8 reps
Skull crusher 50lbs x 8 reps
x 3 sets
More stretch and baliks
Diet:
1 x coffee
1/2 Subway tuna sandwich
Some random fruit
Big bowl of cereal
Beef curry pie
Big bowl of fruits and yogurt
A FEW chips
Monday
Brief warm and stretch with celeb class followed by some ginga-ing and base moves
Off the Kiara Park for a solo run. Banged out 2 big laps and 1 small lap in 30+ minutes. Nearly died! Not enough sleep.
Long stretch down at the warm up area. Shoulder still aching. Rotator cuff on right side needs strengthening.
Diet:
1 x coffee
Beef Teppanyaki and Sukiyaki - huge portion!
Authentic Thai near Jalan Alor - papaya salad, stir fried kangkung, red curry beef, pork basil
Random fruit
l Glass of Milk
Quite a bummer today as I discovered that an important project that I've been working on is not going to go thru. Oh well, time to dust off and regroup. Its during these difficult times that I appreciate the healing powers of exercise and training for both the mind and the body.
Celeb Class
Some gingas and morning wake up stretch ahhhhhh
More ginga and piao de perna followed by compasso - this all took about 20 minutes
Gave the guys some partner drills with compasso and piao de perna
Introed tesoura de frente to the class as well
After class did some stretching for the left shoulder and strengthening for the right shoulder
Shoulder Cable Adductor 1pc x 20reps
Shoulder Cable Abductor 1pc x 20reps
x 3 sets
Abdominal crunch machine
75kg x 5 reps x 5 sets
Night Session at Home
At night while waiting for UEFA Champions League match did a one hour kick warmup and static stretch holding for 1 minute per stretch
More abs
Planck x 1 minute x 3 sets
Diet:
1 x coffee
PJB sandwich
Malay chap farn destruction
Fruits and yogurt
Some leftover beef curry pie
Stir fried kale, 2 mata kerbau, Ginger and spring onion lamb
1 x decaf coffee
Wasabi peas
Tuesday
Another day with some bad news. Grandfather had hip replacement surgery. He fell on his back and fractured his femur. Surgeon actually sawed off the ball end of his femur and attached a steel ball which was stuck back into hip socket. When we visited him he was very alert and in good spirits but I hope they let him go home ASAP. Sucks ass to be in hospital. On the bright side, my Grandpa has an amazing heart rate - about 60 bpm at the ripe old age of 88! That better than most of my friends. Amazing.
Did a long warmup and stretch with the TF class at Jaya 33
Then some basic kicking combos and defensive combos
Ginga - 5 minutes
Queixada - compasso - 2 x negativa lateral about 10 minutes
Queixada - queixada - cocorinha - fuga - role - tempo - cota capim - role about 10 minutes
Gave class sequences using these combos
Shoulder and left glute hurting so default to arm training
Superset
Barbell bicep curl 50lbs x 8 reps
Skull crusher 50lbs x 8 reps
x 3 sets
More stretch and baliks
Diet:
1 x coffee
1/2 Subway tuna sandwich
Some random fruit
Big bowl of cereal
Beef curry pie
Big bowl of fruits and yogurt
A FEW chips
Monday
Brief warm and stretch with celeb class followed by some ginga-ing and base moves
Off the Kiara Park for a solo run. Banged out 2 big laps and 1 small lap in 30+ minutes. Nearly died! Not enough sleep.
Long stretch down at the warm up area. Shoulder still aching. Rotator cuff on right side needs strengthening.
Diet:
1 x coffee
Beef Teppanyaki and Sukiyaki - huge portion!
Authentic Thai near Jalan Alor - papaya salad, stir fried kangkung, red curry beef, pork basil
Random fruit
l Glass of Milk
Sunday, May 24, 2009
No So Workman-like Weekend
Sunday
Celeb Class
PW class got cancelled so planned to go early to celeb to workout BUT by the time I fought the traffic and parked was already 2:40 ..... oh well think I'll just train with class. Did a 10 minute warmup circuit followed by an extensive stretch. On to line drills. Ginga to loosen up some more and then
Meia lua - negativa lateral - 3 gingas x 20
Queixada - cocorinha - 2 gingas x 20
Armada - negativa atraz - 1 ginga x 20
Gave the class some movement drills and then some more partner drills
Abs at the end of class. Squeezed in 270 reps.
Park
Went to park with Woei for some jumping around. Decided to stay off the right shoulder as it was hurting a little. Nevertheless did
Au virado x 10
Side half ponte stretch x 30
Animal like role to macaco a few reps
Compasso to headstand
Au queda de rins
Front headspring
Random assortment of movements - Au sem mao, au batido, au mortal, half helicoptero, martelo cruzado
Woei managed to pull off some nice martelo cruzados. Good height and rotation. Will try to get a look at his hip rotation as i think that is what is missing from mine.
Diet:
Tuna and tomato, garlic and olive oil pasta
1 x coffee
1 x fast twitch
1 x roti telur
1 x 100+
Banana leaf destruction
Saturday
Had planned to do a little jump around post samba but weather and dinner plans not permitting.... I had to forego training again today.....
Diet:
1 x coffee
Leftover spaghetti bolognaise
Japanese for dinner - a sampling of beef hot pot, salmon sashimi, grilled mackerel, salmon skin temaki, some soft shell crab rolls, garlic fried rice, gyoza, unagi teriyaki
A few drinks with the boys
Wasabi peas and raisins
Celeb Class
PW class got cancelled so planned to go early to celeb to workout BUT by the time I fought the traffic and parked was already 2:40 ..... oh well think I'll just train with class. Did a 10 minute warmup circuit followed by an extensive stretch. On to line drills. Ginga to loosen up some more and then
Meia lua - negativa lateral - 3 gingas x 20
Queixada - cocorinha - 2 gingas x 20
Armada - negativa atraz - 1 ginga x 20
Gave the class some movement drills and then some more partner drills
Abs at the end of class. Squeezed in 270 reps.
Park
Went to park with Woei for some jumping around. Decided to stay off the right shoulder as it was hurting a little. Nevertheless did
Au virado x 10
Side half ponte stretch x 30
Animal like role to macaco a few reps
Compasso to headstand
Au queda de rins
Front headspring
Random assortment of movements - Au sem mao, au batido, au mortal, half helicoptero, martelo cruzado
Woei managed to pull off some nice martelo cruzados. Good height and rotation. Will try to get a look at his hip rotation as i think that is what is missing from mine.
Diet:
Tuna and tomato, garlic and olive oil pasta
1 x coffee
1 x fast twitch
1 x roti telur
1 x 100+
Banana leaf destruction
Saturday
Had planned to do a little jump around post samba but weather and dinner plans not permitting.... I had to forego training again today.....
Diet:
1 x coffee
Leftover spaghetti bolognaise
Japanese for dinner - a sampling of beef hot pot, salmon sashimi, grilled mackerel, salmon skin temaki, some soft shell crab rolls, garlic fried rice, gyoza, unagi teriyaki
A few drinks with the boys
Wasabi peas and raisins
Friday, May 22, 2009
All in a Weeks Work
Friday
Not much treina today... saving for a good jump around tomorrow in the park .... just some stretching and loosening of limbs during kids classes throughout the day. Letting my shoulder joints and tendons recover from last night
Diet:
1 x coffee
Large fish head mei fun
Large plate of homemade spaghetti bolognaise
This is where it gets ugly......
1 Big Mac
A few drinks
Late night Tom Yam mee hoon
Thursday
Academy class. We did a new sort of crocodile style pushup. Will work that in to my routine along with the half side ponte, passada de pescoco and macaco molha.
My cruxifixo needs more feel to kinda of find the other persons' shoulder. Some grappling experience would definitely help with these takedown moves. Need to develop a feeling when close to the other person. We are good with going in and out as we train that enough but what happens when the game is very inside and stays inside? I will mull this over and try to develop some pseudo grappling exercises. During ginga drills I explored this theme some more by playing around with some single and double leg takedowns. There should be a way to train this so we are more comfortable and safee when the games becomes more of a grapple.
Second half of class was S-dobrado sequences ending with S-dobrado into queda de rins to ponte and walkover. Nice training sequence as it makes my shoulder turn at all angles which is what i need currently. Will work this into my floreio work as well. Squeezed in 450 abs in 5 minutes. Finished with a nice stretch. Good session. Felt strong and well rested.
Diet:
1 x coffee
2 half boiled eggs
Double peanut butter toast
Chocolate drink - too sweet!
3/4 Subway club sandwich
Chips
1 x 100+
1 x Endurox
Nasi goreng pattaya
Peanuts, raisins and wasabi peas
About 10 triscuits with cheese and apple slices
Wednesday
I have no recollection of wednesday. Period .... waiit... waitt... its slowly coming back. AH yes the day I had 4 classes in a row
Diet
No time for 1 x coffee
1 x elite with banana
Fish pasta
2 red bean buns
1 x chocolate milk
1 bottle of mineral water
Sup Raja - oxtail, ribs, tendon and veggies
1 plate of rice
1/2 bowl cream of mushroom soup
1/2 plate nasi lemak w/ paru
Not much treina today... saving for a good jump around tomorrow in the park .... just some stretching and loosening of limbs during kids classes throughout the day. Letting my shoulder joints and tendons recover from last night
Diet:
1 x coffee
Large fish head mei fun
Large plate of homemade spaghetti bolognaise
This is where it gets ugly......
1 Big Mac
A few drinks
Late night Tom Yam mee hoon
Thursday
Academy class. We did a new sort of crocodile style pushup. Will work that in to my routine along with the half side ponte, passada de pescoco and macaco molha.
My cruxifixo needs more feel to kinda of find the other persons' shoulder. Some grappling experience would definitely help with these takedown moves. Need to develop a feeling when close to the other person. We are good with going in and out as we train that enough but what happens when the game is very inside and stays inside? I will mull this over and try to develop some pseudo grappling exercises. During ginga drills I explored this theme some more by playing around with some single and double leg takedowns. There should be a way to train this so we are more comfortable and safee when the games becomes more of a grapple.
Second half of class was S-dobrado sequences ending with S-dobrado into queda de rins to ponte and walkover. Nice training sequence as it makes my shoulder turn at all angles which is what i need currently. Will work this into my floreio work as well. Squeezed in 450 abs in 5 minutes. Finished with a nice stretch. Good session. Felt strong and well rested.
Diet:
1 x coffee
2 half boiled eggs
Double peanut butter toast
Chocolate drink - too sweet!
3/4 Subway club sandwich
Chips
1 x 100+
1 x Endurox
Nasi goreng pattaya
Peanuts, raisins and wasabi peas
About 10 triscuits with cheese and apple slices
Wednesday
I have no recollection of wednesday. Period .... waiit... waitt... its slowly coming back. AH yes the day I had 4 classes in a row
Diet
No time for 1 x coffee
1 x elite with banana
Fish pasta
2 red bean buns
1 x chocolate milk
1 bottle of mineral water
Sup Raja - oxtail, ribs, tendon and veggies
1 plate of rice
1/2 bowl cream of mushroom soup
1/2 plate nasi lemak w/ paru
Tuesday, May 19, 2009
Left Shoulder Loosening Up - Yes!
I've settled into a little rhythm with training this past week. Think I've found a sweet spot with duration, frequency and intensity. One thing that i've learnt from these years of training is that you need to work with your body. I've been feeling out of sorts lately with training, hitting a rough patch where nothing feels right and there is no progress. Its natural I guess.... neways think I'm back in tune with how my training sched fits into my life schedule. Since yday was more physical today would be more technical.
Warmup and stretch
10 each
Au virado
Bananeira to ponte
Macaco to au virado
Compasso to headstand
Half helicoptero (shoulder turn feels better)
Finto compasso to ponte to macaco molha
Au sem mao
Au queda de rins
Macaco do chao
Passado de pescoco exercises
Diet
1 x coffee
3 scrambled eggs and hash browns - shallow fried in olive oil
Nuts and raisins
A few potato chips
Chap farn - tons of green veggies, steamed egg, lots of tofu, some tofu skin & fungus, steamed minced pork
Big ass tuna salad
1 small Reeces peanut butter cup - they are running out
Warmup and stretch
10 each
Au virado
Bananeira to ponte
Macaco to au virado
Compasso to headstand
Half helicoptero (shoulder turn feels better)
Finto compasso to ponte to macaco molha
Au sem mao
Au queda de rins
Macaco do chao
Passado de pescoco exercises
Diet
1 x coffee
3 scrambled eggs and hash browns - shallow fried in olive oil
Nuts and raisins
A few potato chips
Chap farn - tons of green veggies, steamed egg, lots of tofu, some tofu skin & fungus, steamed minced pork
Big ass tuna salad
1 small Reeces peanut butter cup - they are running out
Monday, May 18, 2009
Light Recovery Day
After givesing it on Sunday felt a little sore and less than mobile. So went for a light jog around Kiara Park. 2 big laps (approx 4.4k i think) in 20 minutes flat. Not too bad. Followed that up with a thorough stretch for hips, abductors and adductors, lower back, obliques, abs and left shoulder. Felt good.
Diet:
1 x coffee
Siew yoke farn with some taugeh
1 x barli lime
Triscuits w/ cheese and apple slices
Wasabi peas, peanuts and raisins
Wendy's half pound burger
Medium fries
1 x 100+
1 Reeces peanut butter cup
1 plum
Tall glass of low fat milk
Diet:
1 x coffee
Siew yoke farn with some taugeh
1 x barli lime
Triscuits w/ cheese and apple slices
Wasabi peas, peanuts and raisins
Wendy's half pound burger
Medium fries
1 x 100+
1 Reeces peanut butter cup
1 plum
Tall glass of low fat milk
Sunday, May 17, 2009
What Did I Eat?
Damn.... need to remember the things I eat on my non training days as well. Um lets see, training is easy food is a bit harder to remember
Sunday
Stretch with Sara and gang at PW. Still working alot on core stretches. Lower back, glutes, hips and obliques need to open up more. As well as my $##@%^ left shoulder. Some more that is my good shoulder.
At celeb did a ginga warmup followed by a more thorough stretch. Let the guys muck around with martelo and takedown drills. Looked pretty decent i must say. Finish with another stretch. Yeah lou hungs need to stretch.....
Went to park and explored some floreios. Still trying to work the helicoptero and I think I found the problem. Its not really a leg and hip twisting problem. It is a shoulder problem. Need to release my shoulder and let it turn a little like when going into ponte from the side. For this to happen, my arm has to be straighter so my shoulder can rotate anti clock wise. Managed to do this into a ponte with one leg in the air. Will work more on this. Basically just oiled up some floreios.
10 x each:
Au virado
Macaco to au virado
Bananeira to ponte
Passa no ponte
Meia lua to au virado
Au Helicoptero
Helicoptero para traz
Macaco molha
Au sem mao
Compasso to headstand
Interspersed with some core and left shouder stretching. Think this will be the tune of my workouts for the next month or so with some careful cardio to keep the fat off but not get too thin.
Diet:
1 x coffee
Parmesan pretzel from Auntie Anne
1 x Elite w/ banana
Beef fried rice w/ egg
Big ass Chinese dinner fro Dad's birthday - garoupa, venison, spinach soup, spare ribs, brocoli and some exotic seafood
Saturday
No training - hungover from Friday night YUCK
Diet:
1 x yogurt
Some potatoe chips
Some peanuts
1 can tomato soup
Triscuits with cheese and apple slices - YUM
In law birthday dinner - Stomach n pepper soup, pork w/ spare parts stew, roast duck and pork, stuffed eggplant, braised veggies
1 bowl of cereal
Friday
A bit of stretch with kids from ELC and Alice Smith
Wanted to train but had to attend meeting .... doh!
Diet
1 x coffee
Some peanuts and raisins
1 x Reeces peanut butter cup
12 in Subway w/ ice lemon tea and chips
Korean BBQ - beef and lamb
Tooooooooo much beer - damn
Sunday
Stretch with Sara and gang at PW. Still working alot on core stretches. Lower back, glutes, hips and obliques need to open up more. As well as my $##@%^ left shoulder. Some more that is my good shoulder.
At celeb did a ginga warmup followed by a more thorough stretch. Let the guys muck around with martelo and takedown drills. Looked pretty decent i must say. Finish with another stretch. Yeah lou hungs need to stretch.....
Went to park and explored some floreios. Still trying to work the helicoptero and I think I found the problem. Its not really a leg and hip twisting problem. It is a shoulder problem. Need to release my shoulder and let it turn a little like when going into ponte from the side. For this to happen, my arm has to be straighter so my shoulder can rotate anti clock wise. Managed to do this into a ponte with one leg in the air. Will work more on this. Basically just oiled up some floreios.
10 x each:
Au virado
Macaco to au virado
Bananeira to ponte
Passa no ponte
Meia lua to au virado
Au Helicoptero
Helicoptero para traz
Macaco molha
Au sem mao
Compasso to headstand
Interspersed with some core and left shouder stretching. Think this will be the tune of my workouts for the next month or so with some careful cardio to keep the fat off but not get too thin.
Diet:
1 x coffee
Parmesan pretzel from Auntie Anne
1 x Elite w/ banana
Beef fried rice w/ egg
Big ass Chinese dinner fro Dad's birthday - garoupa, venison, spinach soup, spare ribs, brocoli and some exotic seafood
Saturday
No training - hungover from Friday night YUCK
Diet:
1 x yogurt
Some potatoe chips
Some peanuts
1 can tomato soup
Triscuits with cheese and apple slices - YUM
In law birthday dinner - Stomach n pepper soup, pork w/ spare parts stew, roast duck and pork, stuffed eggplant, braised veggies
1 bowl of cereal
Friday
A bit of stretch with kids from ELC and Alice Smith
Wanted to train but had to attend meeting .... doh!
Diet
1 x coffee
Some peanuts and raisins
1 x Reeces peanut butter cup
12 in Subway w/ ice lemon tea and chips
Korean BBQ - beef and lamb
Tooooooooo much beer - damn
Thursday, May 14, 2009
Roly Poly
I am slowly adapting to my new less frequent training regime. Basically one day on one day off. Today just did a light stretch during Garden class and then went to academy to train.
Ginga warmup
Stretch
Martelo - various takedowns: banda, cruxifixo, trava de joelho
Passada de pescoco - this is good for back and shoulder flexibility will work this more :)
Managed to squeeze in 450 abs in just over 5 minutes
Warm down
Diet
Leftover chicken soup, tuna and broccoli casserole, roast chicken...yummm (chicken OD but should be ok cos its antibiotic free but not sure if its hormone free.... cross fingers for no eczema explosion)
1 x Coffee
Tom yam ekor + 1/2 rice
1 curry puff
1 cucur udang (bad bad... but so good)
1 x 100+
2 ais kosong
1 bottle of mineral water
An awesome roast chicken salad
1 plum
Ginga warmup
Stretch
Martelo - various takedowns: banda, cruxifixo, trava de joelho
Passada de pescoco - this is good for back and shoulder flexibility will work this more :)
Managed to squeeze in 450 abs in just over 5 minutes
Warm down
Diet
Leftover chicken soup, tuna and broccoli casserole, roast chicken...yummm (chicken OD but should be ok cos its antibiotic free but not sure if its hormone free.... cross fingers for no eczema explosion)
1 x Coffee
Tom yam ekor + 1/2 rice
1 curry puff
1 cucur udang (bad bad... but so good)
1 x 100+
2 ais kosong
1 bottle of mineral water
An awesome roast chicken salad
1 plum
Wednesday, May 13, 2009
Underworld 3: Rise of the Lycans
Wednesday
Stretch and line drills at Celeb in the morning - martelo and negativa diagonal
1 hour stretch while watching Underworld 3: Rise of the Lycans with Simon Pegg of Run Fatboy Run while babysitting my sick boss
Diet:
1 plum
GIANT bowl of Chee Yuk Mie Fun and some braised tofu on the side
1 x 100+
1 x coffee
Some peanuts and raisins
1/2 of a pretty large roast chicken w/ veggies and some French Bread lovingly made by the boss
1 x decaf coffee
1 small Reeces Peanut Butter Cup
Overall not bad but need to break up portions. Eating too much at one go.
Tuesday
Academy
Warm up, stretch and line drills with class - all sorts of ginga and martelo
TF Jaya 33
35lbs x 8 reps each side x 5 sets Alternate dumbell overhead press
45lbs x 8 reps each side x 5 sets Single arm row
45lbs x 8 reps each side x 3 sets Lunges
Stretching appropriate muscles in between sets
Diet:
1 yogurt + 1 plum
A ton of left over tuna and broccoli casserole
Giant bowl of rock melon, grapes and watermelon
1 coffee
Stingray w/ sambal and veggies + 1/2 plate of rice and some lobak
1 x 100+
1 small Reeces Peanut Butter Cup
Dinner was too late!!!!
Stretch and line drills at Celeb in the morning - martelo and negativa diagonal
1 hour stretch while watching Underworld 3: Rise of the Lycans with Simon Pegg of Run Fatboy Run while babysitting my sick boss
Diet:
1 plum
GIANT bowl of Chee Yuk Mie Fun and some braised tofu on the side
1 x 100+
1 x coffee
Some peanuts and raisins
1/2 of a pretty large roast chicken w/ veggies and some French Bread lovingly made by the boss
1 x decaf coffee
1 small Reeces Peanut Butter Cup
Overall not bad but need to break up portions. Eating too much at one go.
Tuesday
Academy
Warm up, stretch and line drills with class - all sorts of ginga and martelo
TF Jaya 33
35lbs x 8 reps each side x 5 sets Alternate dumbell overhead press
45lbs x 8 reps each side x 5 sets Single arm row
45lbs x 8 reps each side x 3 sets Lunges
Stretching appropriate muscles in between sets
Diet:
1 yogurt + 1 plum
A ton of left over tuna and broccoli casserole
Giant bowl of rock melon, grapes and watermelon
1 coffee
Stingray w/ sambal and veggies + 1/2 plate of rice and some lobak
1 x 100+
1 small Reeces Peanut Butter Cup
Dinner was too late!!!!
Tuesday, May 12, 2009
Week in Review
Sunday
Phillip Wain
Only me and Sara so I decided to jump in there with her. Did a circuit to warm up. Couple of laps and some basic movements to get the blood flowing. Followed by a long stretch
Martelo 3 sets x 10 reps
Chapiado 3 sets x 10 reps
Some partner work
Martelo - negativa dentro banda: Sara didn't count on the martelo and she switched from front to back leg with the kick, often forcing me to change the direction of my nega dentro. I discovered a way to teach the rythym for the nega dentro when you go the wrong way. Basically it is like a set step to parallela and a small balanca to the other side if the kick is coming at you.
Queixada - chapiado: Get in early nuff said
Finished with a stretch, jumped in the car and braved the One U parking to go to
Celebrity
Did a ginga warm up just to mix it up a bit followed by another stretch..... ahhh i like this
Then incorporated some balanca and martelo from back and front leg. Sent them off with partner work
Martelo - negativa dentro banda: Basically tried to get them to free up and experiment with some fintas and throwing martelo from front and back. More importantly for the the defender to watch for the time and direction of the kick and react accordingly. Set in parallela and wait for the direction of the kick then react.
Stretch to finish..... felt quite bouncy so went to the park with Woei, JC and Tofurista!
Park
Slow start .... walked around and Sat on grass.... saw what i thought was a lou hung chinese dude playing football with some kids.... i.e. Woei .... keke.... so I joined in... after some kicking about I assume my role sitting down at the side and heckling them a little while Woei indulged his inner kampung boy/Premier league manager. JC and tofurista came down from their leisurely walk on the reflex footpath to join us. Woei tore up his toe so he was out for the count. I mucked around a little with some floreios.... just keeping in touch with them. Then we decided to go do some more manly work.
Did the following circuit
Pull up 8, 7, 6
Dips 10, 10, 10
Wipers 8, 8, 8
Followed by some ponte walkovers and stretch... chups.... quite puas long day of self imposed training
Saturday
Wah this post is gonna be long. In the interest of time.....
1. Did a show for Tartaruga for a Wesak day fair. Peeps was really nice. Got a good workout cos there was only 3 of us!
2. Workshop for Terry. Did some line drills emphasizing directional awareness and balanca. Mimicked Clauds lecture style workshop with just some random moves that we don't train much in beginners classes just to give them a taste of whats to come. Finished with some more participatory music lessons.
Thursday
Class at academy. Ginga movement with Woei was nice.... looking more cagey. Good. Did a nice sequencia where you sweep your partners' nega cruzado to make him fall in to standing in parallela but his back is facing towards you. Then you move in to a sort of reverse tesoura de frente when partner. Nice torque, can feel alot of power in the move. Finished with a super hard jumping flip flip move into a half helicoptero. Need to free up my obliques and lower back a little more for these moves.
Tuesday
Again pressed for time. Did a quick warmup and stretch. Gaves it:
50 pushups
100 abs
30 ponte
Repeat 3 times
Finish with a good stretch
Phillip Wain
Only me and Sara so I decided to jump in there with her. Did a circuit to warm up. Couple of laps and some basic movements to get the blood flowing. Followed by a long stretch
Martelo 3 sets x 10 reps
Chapiado 3 sets x 10 reps
Some partner work
Martelo - negativa dentro banda: Sara didn't count on the martelo and she switched from front to back leg with the kick, often forcing me to change the direction of my nega dentro. I discovered a way to teach the rythym for the nega dentro when you go the wrong way. Basically it is like a set step to parallela and a small balanca to the other side if the kick is coming at you.
Queixada - chapiado: Get in early nuff said
Finished with a stretch, jumped in the car and braved the One U parking to go to
Celebrity
Did a ginga warm up just to mix it up a bit followed by another stretch..... ahhh i like this
Then incorporated some balanca and martelo from back and front leg. Sent them off with partner work
Martelo - negativa dentro banda: Basically tried to get them to free up and experiment with some fintas and throwing martelo from front and back. More importantly for the the defender to watch for the time and direction of the kick and react accordingly. Set in parallela and wait for the direction of the kick then react.
Stretch to finish..... felt quite bouncy so went to the park with Woei, JC and Tofurista!
Park
Slow start .... walked around and Sat on grass.... saw what i thought was a lou hung chinese dude playing football with some kids.... i.e. Woei .... keke.... so I joined in... after some kicking about I assume my role sitting down at the side and heckling them a little while Woei indulged his inner kampung boy/Premier league manager. JC and tofurista came down from their leisurely walk on the reflex footpath to join us. Woei tore up his toe so he was out for the count. I mucked around a little with some floreios.... just keeping in touch with them. Then we decided to go do some more manly work.
Did the following circuit
Pull up 8, 7, 6
Dips 10, 10, 10
Wipers 8, 8, 8
Followed by some ponte walkovers and stretch... chups.... quite puas long day of self imposed training
Saturday
Wah this post is gonna be long. In the interest of time.....
1. Did a show for Tartaruga for a Wesak day fair. Peeps was really nice. Got a good workout cos there was only 3 of us!
2. Workshop for Terry. Did some line drills emphasizing directional awareness and balanca. Mimicked Clauds lecture style workshop with just some random moves that we don't train much in beginners classes just to give them a taste of whats to come. Finished with some more participatory music lessons.
Thursday
Class at academy. Ginga movement with Woei was nice.... looking more cagey. Good. Did a nice sequencia where you sweep your partners' nega cruzado to make him fall in to standing in parallela but his back is facing towards you. Then you move in to a sort of reverse tesoura de frente when partner. Nice torque, can feel alot of power in the move. Finished with a super hard jumping flip flip move into a half helicoptero. Need to free up my obliques and lower back a little more for these moves.
Tuesday
Again pressed for time. Did a quick warmup and stretch. Gaves it:
50 pushups
100 abs
30 ponte
Repeat 3 times
Finish with a good stretch
Sunday, May 3, 2009
Discipline Muito Importante
Monday
Woke up feeling a bit lethargidargy so spent 2 hours psyching myself up to start the day. At around noon I was charged and ready for a workout:
Began with a gentle warm up then followed by
200 push ups
500 abs
Might do a park session or go for class tonight depending on how I feel......
Fast forward to night time..... feeling like @#@$$@% .... sore throat, sore muscles, eyes burning... watched fast n furious 3: tokyo drift and nearly drifted off to sleep during movie. Lights out at midnight......
Sunday
PW class was cancelled so mucked around till my celeb class. Let Boca run the warm up and stretch then jumped into some strength and ponte exercises.
Ginga straight to queda de quatro - about 3 minutes
Cocorinha to negativa de angola x 10 each side
Ponte walk half of celeb studio x 1 forwards and backwards
Gira no ponte half length of celeb studio x 1 ea side
Handstand to one leg ponte x 5 ea side
Ginga to rasteira about 3 minutes
Gave them some partner drills and ended with a stretch
Kiara Hill Run
Was feeling a bit knackered but against my better judgement I went to the hill at the back of the Kiara Park with Tofurista cos she needed to do some walking. Dilly dally for a bit.... downed some fast twitch. And gaves it a slow torturous jog from guard house up. Did the circuit and then down to guardhouse. 30 minutes..... lots of lactic acid..... stitch on the right side. Did some stretching while waiting for Tofu, she arrived 15 mintues later.
Still tak puas for some reason. So decided to do some sprinting.
Ran full tilt from first lamp post to first road bump x 3 reps
Phew......
Woke up feeling a bit lethargidargy so spent 2 hours psyching myself up to start the day. At around noon I was charged and ready for a workout:
Began with a gentle warm up then followed by
200 push ups
500 abs
Might do a park session or go for class tonight depending on how I feel......
Fast forward to night time..... feeling like @#@$$@% .... sore throat, sore muscles, eyes burning... watched fast n furious 3: tokyo drift and nearly drifted off to sleep during movie. Lights out at midnight......
Sunday
PW class was cancelled so mucked around till my celeb class. Let Boca run the warm up and stretch then jumped into some strength and ponte exercises.
Ginga straight to queda de quatro - about 3 minutes
Cocorinha to negativa de angola x 10 each side
Ponte walk half of celeb studio x 1 forwards and backwards
Gira no ponte half length of celeb studio x 1 ea side
Handstand to one leg ponte x 5 ea side
Ginga to rasteira about 3 minutes
Gave them some partner drills and ended with a stretch
Kiara Hill Run
Was feeling a bit knackered but against my better judgement I went to the hill at the back of the Kiara Park with Tofurista cos she needed to do some walking. Dilly dally for a bit.... downed some fast twitch. And gaves it a slow torturous jog from guard house up. Did the circuit and then down to guardhouse. 30 minutes..... lots of lactic acid..... stitch on the right side. Did some stretching while waiting for Tofu, she arrived 15 mintues later.
Still tak puas for some reason. So decided to do some sprinting.
Ran full tilt from first lamp post to first road bump x 3 reps
Phew......
Awakening the Dreamer and Some Training
Had a calendar full of social and work commitments so not much time for treina in the past few days. Lets work backwards from now on ... that makes more sense
Saturday
Knew I had a full day ahead so tried to get in something in the morning. Did a decent stretch and only had time for 100 press ups.
Next stop, Plaza Glomac to attend a talk by Matthias and Peter entitled Awakening the Dreamer. Its a very interesting top level take on environmental issues that we are facing in the world today but the twist is it unites the previously separate spheres of environment, social justice and spiritual fulfillment. May sound a bit airy fairy for some but it does raise some very pertinent points that I had not connected previously i.e. the abuse of the environment is conducted by the wealthy via indiscriminate deforestation, burning of fossil fuels, overfishing, dumping of waste material, etc but the effects are felt primarily by the poor.
Power plants and landfils are located next to the ghettoes or low cost housing. People who are hovering near the poverty line are unable to eat when the price of food goes up due to under supply. At the end of the day, it is the have nots who are paying the price for something that they are not responsible for. Did you know that 1% of the world's population owns 40% of the world's wealth? Insanity.
The awareness that issues of social and environmental justice are so intimately interconnected really makes me feel sad and a little bit guilty because it is our greed for more and more stuff that feeds this vicious cycle. Just because we cannot see the effects of our consumer driven lifestyle doesn't mean we should not spend some time to at least educate ourselves about what is going on. I'm am going to volunteer to be a facilitator of this talk in the future when they roll out in June so I can spread the word!
Thursday
Did class at academy. Was nice to get back into it. Did a nice oblique and shoulder stretch that I will definitely incorporate into my personal routine. Really helps open up the sides, shoulders and back. Polished up my kip up or macaco molha motion from ponte. Learnt that there are two ways to come out of it, either exploding straight to my feet or a slower rolling motion on the neck to handstand. Will have to work a bit more on the latter.
Saturday
Knew I had a full day ahead so tried to get in something in the morning. Did a decent stretch and only had time for 100 press ups.
Next stop, Plaza Glomac to attend a talk by Matthias and Peter entitled Awakening the Dreamer. Its a very interesting top level take on environmental issues that we are facing in the world today but the twist is it unites the previously separate spheres of environment, social justice and spiritual fulfillment. May sound a bit airy fairy for some but it does raise some very pertinent points that I had not connected previously i.e. the abuse of the environment is conducted by the wealthy via indiscriminate deforestation, burning of fossil fuels, overfishing, dumping of waste material, etc but the effects are felt primarily by the poor.
Power plants and landfils are located next to the ghettoes or low cost housing. People who are hovering near the poverty line are unable to eat when the price of food goes up due to under supply. At the end of the day, it is the have nots who are paying the price for something that they are not responsible for. Did you know that 1% of the world's population owns 40% of the world's wealth? Insanity.
The awareness that issues of social and environmental justice are so intimately interconnected really makes me feel sad and a little bit guilty because it is our greed for more and more stuff that feeds this vicious cycle. Just because we cannot see the effects of our consumer driven lifestyle doesn't mean we should not spend some time to at least educate ourselves about what is going on. I'm am going to volunteer to be a facilitator of this talk in the future when they roll out in June so I can spread the word!
Thursday
Did class at academy. Was nice to get back into it. Did a nice oblique and shoulder stretch that I will definitely incorporate into my personal routine. Really helps open up the sides, shoulders and back. Polished up my kip up or macaco molha motion from ponte. Learnt that there are two ways to come out of it, either exploding straight to my feet or a slower rolling motion on the neck to handstand. Will have to work a bit more on the latter.
Wednesday, April 29, 2009
Really Squeezing it In
Tuesday
Was again tak puas that I didn't get in any form of workout on Monday. I remember that I was pretty busy doing stuff but what exactly it was, I have no clue. I knew that I had an all day camp out to conduct some research on Tuesday from 8am to 1am the next morning so I was a good boy and fell into bed at 10pm, much to the astonishment of Denise. Alas, the battle was not won as I woke up at midnight with that distinct wired feeling. After half an hour of tossing in bed, I decided to take matters in my own hands and popped one of Denise's motion sickness pills. Half an hour later I didn't know what hit me. Fast forward to 6am, bright eyed and bushy tailed in my living room, in my underwear, I
Warmed up for about 20 minutes with some ginga's, balancas and fintos and maybe 100 basic rotados of all shapes and sizes. Stretched it out a little more ... damn core and back are really tight these days, or maybe I'm just paying more attention to them. I dunno.
Proceeded to bang out:
Finished with a long cool down stretch. Felt good and ready for war. With the Rocky soundtrack playing in my head.
Wednesday
Damn 17 hours of sitting on your ass really does something to your body and mind. Haven't had a desk job in so many years.... I really forgot about that zombified fried feeling. Not good. Managed to get in some decent shut eye and woke to for my morning Celeb class.
This class is progressing pretty well, the students are interested to learn more and always have lots of questions. I've taken to showing them some situations and possible responses to broaden their capoeira horizons and they seem to be enjoying it. Usually start the class with a decent length warm up to wake the body up combining warm up, joint mobility, static and some dynamic stretching as well.
Strength work:
10 press ups,
30 sit ups
30 ponte push ups.
Line drills:
Ginga and ginga strengthening exercises ~ 10 minutes
Movement in ginga to block opponent's role
I chilled after this and gave them some partner work for the last 25 minutes of class
After class continued my routine at the personal training area. Still working on body weight calisthenics:
Dynamic stretch
Core stretch
Ponte walkover x 10
Ponte walkover w/ legs together x 10
Handstand push up to saudacao x 10
Saudacao switch legs x 10 ea side
Repeat 3 times
Finished off with a static stretch with emphasis on core and lower back.
Was again tak puas that I didn't get in any form of workout on Monday. I remember that I was pretty busy doing stuff but what exactly it was, I have no clue. I knew that I had an all day camp out to conduct some research on Tuesday from 8am to 1am the next morning so I was a good boy and fell into bed at 10pm, much to the astonishment of Denise. Alas, the battle was not won as I woke up at midnight with that distinct wired feeling. After half an hour of tossing in bed, I decided to take matters in my own hands and popped one of Denise's motion sickness pills. Half an hour later I didn't know what hit me. Fast forward to 6am, bright eyed and bushy tailed in my living room, in my underwear, I
Warmed up for about 20 minutes with some ginga's, balancas and fintos and maybe 100 basic rotados of all shapes and sizes. Stretched it out a little more ... damn core and back are really tight these days, or maybe I'm just paying more attention to them. I dunno.
Proceeded to bang out:
- 50 press ups
- 100 crunches
- 30 ponte push ups
Finished with a long cool down stretch. Felt good and ready for war. With the Rocky soundtrack playing in my head.
Wednesday
Damn 17 hours of sitting on your ass really does something to your body and mind. Haven't had a desk job in so many years.... I really forgot about that zombified fried feeling. Not good. Managed to get in some decent shut eye and woke to for my morning Celeb class.
This class is progressing pretty well, the students are interested to learn more and always have lots of questions. I've taken to showing them some situations and possible responses to broaden their capoeira horizons and they seem to be enjoying it. Usually start the class with a decent length warm up to wake the body up combining warm up, joint mobility, static and some dynamic stretching as well.
Strength work:
10 press ups,
30 sit ups
30 ponte push ups.
Line drills:
Ginga and ginga strengthening exercises ~ 10 minutes
Movement in ginga to block opponent's role
I chilled after this and gave them some partner work for the last 25 minutes of class
After class continued my routine at the personal training area. Still working on body weight calisthenics:
Dynamic stretch
Core stretch
Ponte walkover x 10
Ponte walkover w/ legs together x 10
Handstand push up to saudacao x 10
Saudacao switch legs x 10 ea side
Repeat 3 times
Finished off with a static stretch with emphasis on core and lower back.
Monday, April 27, 2009
What Happened to My Weekend?
As usual the days are running together. Had a pretty full on weekend.
Friday
Bantus Capoeira Malaysia's 5th Anniversary roda. Pretty awesome roda primarily cos there was so much new energy coming in from the peeps who are training at our other little venues i.e. True Fit, Celeb, Monash, Sunway, Taylors, Shell, PW, WMAC, and Bom Brazil. Very proud of the work done by the seniors. They have really shown consistent commitment over an extended period of time which I feel is very rare for capoeira groups. In groups outside of Brazil, most of the time you will see the mestre or instructor who is running it just staying there at the top and his students will kinda some in waves and cycles, maybe leaving one or two super senior students to assist him. But I really think we have something special going on here in Bantus Malaysia and I'm very proud to be a part of that.
Back to roda commentary. Some nice games with lots of good energy followed by a quick samba de roda. After roda officially finished some of us were not satisfied with our roda time and proceeded to play some angola. Felt good... haven't played angola in awhile but I feel that unlike regional, I never loose the feel or the timing even tho I play it so sparingly.
All in all a good nights work!
Saturday
Had a demo for a college charity event and I'm sorry to say but, I was not too happy with the organizers. Had only two requests, 1 - Give us a shaded area, 2 - No pressure to start or stop, we will do things on our own time. Organizers stuck us in the blazing noon sun. They called me 5 times in the morning and when I got there, every 5 minutes they asked me when we are ready. And to top it all off, they stopped our roda when we moved to a more shady location after our brief formal show to continue, even tho I had asked them permission before hand. Sigh......
I had already downed some Fast Twitch so I just went to the gym to work it off. And work it off I did:
Super long wamrup and core stretch
Barbell bent over row (back stretch in between sets)
90 lbs + olympic bar x 3 reps x 5 sets
Squats (lower body stretch in betweeen sets)
140lbs + olympic bar x 3 reps x 5 sets
Weighted dips (chest stretch in between sets)
35lbs x 3 reps x 5 sets
Total body stretch to finish off
Sunday
Light stretch and warmdown at Celeb class
Friday
Bantus Capoeira Malaysia's 5th Anniversary roda. Pretty awesome roda primarily cos there was so much new energy coming in from the peeps who are training at our other little venues i.e. True Fit, Celeb, Monash, Sunway, Taylors, Shell, PW, WMAC, and Bom Brazil. Very proud of the work done by the seniors. They have really shown consistent commitment over an extended period of time which I feel is very rare for capoeira groups. In groups outside of Brazil, most of the time you will see the mestre or instructor who is running it just staying there at the top and his students will kinda some in waves and cycles, maybe leaving one or two super senior students to assist him. But I really think we have something special going on here in Bantus Malaysia and I'm very proud to be a part of that.
Back to roda commentary. Some nice games with lots of good energy followed by a quick samba de roda. After roda officially finished some of us were not satisfied with our roda time and proceeded to play some angola. Felt good... haven't played angola in awhile but I feel that unlike regional, I never loose the feel or the timing even tho I play it so sparingly.
All in all a good nights work!
Saturday
Had a demo for a college charity event and I'm sorry to say but, I was not too happy with the organizers. Had only two requests, 1 - Give us a shaded area, 2 - No pressure to start or stop, we will do things on our own time. Organizers stuck us in the blazing noon sun. They called me 5 times in the morning and when I got there, every 5 minutes they asked me when we are ready. And to top it all off, they stopped our roda when we moved to a more shady location after our brief formal show to continue, even tho I had asked them permission before hand. Sigh......
I had already downed some Fast Twitch so I just went to the gym to work it off. And work it off I did:
Super long wamrup and core stretch
Barbell bent over row (back stretch in between sets)
90 lbs + olympic bar x 3 reps x 5 sets
Squats (lower body stretch in betweeen sets)
140lbs + olympic bar x 3 reps x 5 sets
Weighted dips (chest stretch in between sets)
35lbs x 3 reps x 5 sets
Total body stretch to finish off
Sunday
Light stretch and warmdown at Celeb class
Thursday, April 23, 2009
Young, Dumb and Willing to Run
Decided to do some cross training by playing a round of squash with my old friend Wai Keat at my alma mater - Bukit Bintang Boys' School. Managed to locate my squash racquet after some rummaging in the apartment, packed up and jumped in my Satria that I haven't driven for two weeks.
Coming back to BB always makes me reference my student days when I used to spend hours playing squash in these courts. Feel the vigour of youth! Found Wai Keat in one of the courts and started the whacking some balls. Felt good and strong but my alignment was pretty off, sending balls spraying in every direction. The idea with squash is you are supposed to hit the ball straight along the wall to the back corners and then run back to cover to middle of the court, alignment is everything cos if you are a little bit off, your ball will ricohet off the side wall and float out to the middle of the court where your opponent will happily play a drop shot and you will start scrambling.
As we started I was still feeling around for my game and stuck to the basics, everything to the back, nothing fancy. In squash there are tons of shots known to Malaysian squashers as char koay teow where you avoid hitting the ball early and fake one way then at the last minute flick it with your wrist for a lob, boast, drop, or drive to wrong foot your opponent. Its almost malandragey in the body expression and cunningness. So like the cagey veteran I am, I avoided char koay teow for the first three sets until I got my bearings, sticking to the basics. After I got my groove, I started experimenting with my old arsenal of favorite shots.
Squash is a bit like life, you can't run full tilt for every ball and you can go around smacking everything. Sometimes you give him the point cos he hit a damn good shot. Sometimes you touch, lob, flick, just to keep the ball in play so you can continue the fight. But you always need to watch the ball and your opponent. Capoeira has actually helped my squash game. Think I'm actually better now than when I was training 3 hours a day 4 times a week in school. May have had more energy back in the day but I choose being a cagey veteran any day over my old headless chicken style.
Also quite fun to talk pseudo business scenarios with Wai Keat in between points.
Coming back to BB always makes me reference my student days when I used to spend hours playing squash in these courts. Feel the vigour of youth! Found Wai Keat in one of the courts and started the whacking some balls. Felt good and strong but my alignment was pretty off, sending balls spraying in every direction. The idea with squash is you are supposed to hit the ball straight along the wall to the back corners and then run back to cover to middle of the court, alignment is everything cos if you are a little bit off, your ball will ricohet off the side wall and float out to the middle of the court where your opponent will happily play a drop shot and you will start scrambling.
As we started I was still feeling around for my game and stuck to the basics, everything to the back, nothing fancy. In squash there are tons of shots known to Malaysian squashers as char koay teow where you avoid hitting the ball early and fake one way then at the last minute flick it with your wrist for a lob, boast, drop, or drive to wrong foot your opponent. Its almost malandragey in the body expression and cunningness. So like the cagey veteran I am, I avoided char koay teow for the first three sets until I got my bearings, sticking to the basics. After I got my groove, I started experimenting with my old arsenal of favorite shots.
Squash is a bit like life, you can't run full tilt for every ball and you can go around smacking everything. Sometimes you give him the point cos he hit a damn good shot. Sometimes you touch, lob, flick, just to keep the ball in play so you can continue the fight. But you always need to watch the ball and your opponent. Capoeira has actually helped my squash game. Think I'm actually better now than when I was training 3 hours a day 4 times a week in school. May have had more energy back in the day but I choose being a cagey veteran any day over my old headless chicken style.
Also quite fun to talk pseudo business scenarios with Wai Keat in between points.
Wednesday, April 22, 2009
4 Days Since My Last Blog - That Was Fast
Wow, can't believe I haven't updated this sucker for 4 days. Just went by like that. Ok, searching thru my patchy short term memory, lets work backwards
Wednesday
Bom Brazil
3 x 10 meia lua - 50 press ups
3 x 10 queixada - 50 press ups
3 x 10 armada - 200 sit ups
Warm down
Tuesday
30 minutes warm up and line drills
Alternate d/b shoulder press
25lbs x 10 reps ea side
30lbs x 8 reps ea side
35 lbs x 8 reps ea side
35 lbs x 8 reps ea side
35 lbs x 8 reps ea side
Single arm d/b row
35lbs x 10 reps ea side
Back stretch
40lbs x 8 reps ea side
Back stretch
45lbs x 8 reps ea side
Back stretch
45lbs x 8 reps ea side
Back stretch
45lbs x 7 reps ea side
Back stretch
Lunges
45lbs x 8 reps ea side
Lower body stretch
45lbs x 8 reps ea side
Lower body stretch
45lbs x 8 reps ea side
Lower body stretch
Wednesday
Bom Brazil
3 x 10 meia lua - 50 press ups
3 x 10 queixada - 50 press ups
3 x 10 armada - 200 sit ups
Warm down
Tuesday
30 minutes warm up and line drills
Alternate d/b shoulder press
25lbs x 10 reps ea side
30lbs x 8 reps ea side
35 lbs x 8 reps ea side
35 lbs x 8 reps ea side
35 lbs x 8 reps ea side
Single arm d/b row
35lbs x 10 reps ea side
Back stretch
40lbs x 8 reps ea side
Back stretch
45lbs x 8 reps ea side
Back stretch
45lbs x 8 reps ea side
Back stretch
45lbs x 7 reps ea side
Back stretch
Lunges
45lbs x 8 reps ea side
Lower body stretch
45lbs x 8 reps ea side
Lower body stretch
45lbs x 8 reps ea side
Lower body stretch
Saturday, April 18, 2009
Beautiful Day at the Park
Had very enjoyable domestic day today. Ran some errands, had lunch with a good friend and came back to take a sweet afternoon nap. Woke up with that well rested feeling, downed some Fast Twitch and bolted to the Kiara park.
After a thorough 10 minute warm up and stretch.
Ran 1 big round and 1 small round (about 3.3 km) in about 15 minutes
Followed that with 3 x stair sprints
And an all out sprint - walk - jog for one small round (1.1 km)
2 sets x 10 reps drop jumps at the warm up area
Attempted some pull ups but was not feeling it so proceeded to the dipping area
5 sets x 8 reps dips
150 abs
20 au half twist jumps (not tucking just yet)
long warm down emphasizing core flexibility
all in all .... a good day of training
After a thorough 10 minute warm up and stretch.
Ran 1 big round and 1 small round (about 3.3 km) in about 15 minutes
Followed that with 3 x stair sprints
And an all out sprint - walk - jog for one small round (1.1 km)
2 sets x 10 reps drop jumps at the warm up area
Attempted some pull ups but was not feeling it so proceeded to the dipping area
5 sets x 8 reps dips
150 abs
20 au half twist jumps (not tucking just yet)
long warm down emphasizing core flexibility
all in all .... a good day of training
Friday, April 17, 2009
Recap continued
Wednesday:
10am
Woke up pretty fresh and went to Celeb for class. Did a circuit warmup and stretch to wake the old muscles up. Some basics in the miror and demoed some partner work. Bread and butter tempo na base from fuga, tempo lateral ground work followed by intro to queixada tempo compasso. Cool down and stretch.
Wanted to continue in the gym but had other commitments so took a quick shower and steam and off we go!
8pm - 9pm
The girls could handle it so jumped straight into a circuit with basic moves with Edna and Seow Peng. Followed by a stretch and then we went straight into partner work as they looked pretty tired. Meanwhile I busted out 50 press ups, 30 ponte push ups and 200 sit ups while they did basic kicks and negativas. Polished up some of their moves, cool down stretch and call it a day!
Friday
6pm
Wah feeling dem lou hung today..... went to park w/ Woei. I felt ok until I pulled my right oblique doing au virado. Doh! That = end of floreio at park session. We mucked around a bit and did some lou hung positioning drills for like 5 minutes before we decided that this was not a day for serious training. I think the deadlifting is tightening up my core, esp my right oblique .... I feel much stronger but at the same time my right leg doesn't get the extention it used to towards the back especially. Will address this in the next month with more scorpion like stretching.
9:45pm
After running around doing some work came back and was dem dengki about the failed training session at park. Stretched for 45 minutes and banged out 150 press ups and 200 sit ups... ok la not so dengki now.
The next question is... what should I have for dinner? Feel like just foraging thru the pantry here. Since Denise ain't around I will most likely just stand in kitchen and eat whatever collection of semi healthy foods we have. Peace out!
And we are up to date..... yes I like this
10am
Woke up pretty fresh and went to Celeb for class. Did a circuit warmup and stretch to wake the old muscles up. Some basics in the miror and demoed some partner work. Bread and butter tempo na base from fuga, tempo lateral ground work followed by intro to queixada tempo compasso. Cool down and stretch.
Wanted to continue in the gym but had other commitments so took a quick shower and steam and off we go!
8pm - 9pm
The girls could handle it so jumped straight into a circuit with basic moves with Edna and Seow Peng. Followed by a stretch and then we went straight into partner work as they looked pretty tired. Meanwhile I busted out 50 press ups, 30 ponte push ups and 200 sit ups while they did basic kicks and negativas. Polished up some of their moves, cool down stretch and call it a day!
Friday
6pm
Wah feeling dem lou hung today..... went to park w/ Woei. I felt ok until I pulled my right oblique doing au virado. Doh! That = end of floreio at park session. We mucked around a bit and did some lou hung positioning drills for like 5 minutes before we decided that this was not a day for serious training. I think the deadlifting is tightening up my core, esp my right oblique .... I feel much stronger but at the same time my right leg doesn't get the extention it used to towards the back especially. Will address this in the next month with more scorpion like stretching.
9:45pm
After running around doing some work came back and was dem dengki about the failed training session at park. Stretched for 45 minutes and banged out 150 press ups and 200 sit ups... ok la not so dengki now.
The next question is... what should I have for dinner? Feel like just foraging thru the pantry here. Since Denise ain't around I will most likely just stand in kitchen and eat whatever collection of semi healthy foods we have. Peace out!
And we are up to date..... yes I like this
Thursday, April 16, 2009
Weekly Recap
Cyberspace is definitely more reliable than I am. Hopefully, I'll remember my blog address. Ok lets recap the week in training
Monday:
Not feeling too well and not enough heads so skipped acro today. Too bad..... Really looking forward to working on that lay out and arabian. Squeezing in as many new movements before real lou hungness sets in.
8pm to 9pm
Did my usual warm up at Bom Brazil some line drills and a cool down. Efficiency is the name of the game.
10:30pm to 11:15pm
After some run around and procrastination, went to gym with JC. Did my current favorite workout.
Lotsa jumping jacks, squats and lower body stretches to warm up.
Deadlift w/ ample rest between sets
90kg x 6 (including bar)
100kg x 5
100kg x 4
100kg x 4
100kg x 2
95 kg x 4
Incline bench
60kg x 5
60kg x 5
60kg x 4
55kg x 4
55kg x 4
Weighted chinups
5kg x 5
5kg x 5
2.5kg x 5
2.5kg x 4
2.5kg x 4
Forearms died before anything else actually but i love this workout.... about 40 minutes including a good core stretch at the end. Chups
Monday:
Not feeling too well and not enough heads so skipped acro today. Too bad..... Really looking forward to working on that lay out and arabian. Squeezing in as many new movements before real lou hungness sets in.
8pm to 9pm
Did my usual warm up at Bom Brazil some line drills and a cool down. Efficiency is the name of the game.
10:30pm to 11:15pm
After some run around and procrastination, went to gym with JC. Did my current favorite workout.
Lotsa jumping jacks, squats and lower body stretches to warm up.
Deadlift w/ ample rest between sets
90kg x 6 (including bar)
100kg x 5
100kg x 4
100kg x 4
100kg x 2
95 kg x 4
Incline bench
60kg x 5
60kg x 5
60kg x 4
55kg x 4
55kg x 4
Weighted chinups
5kg x 5
5kg x 5
2.5kg x 5
2.5kg x 4
2.5kg x 4
Forearms died before anything else actually but i love this workout.... about 40 minutes including a good core stretch at the end. Chups
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