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
Sunday, May 31, 2009
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.
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