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