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!
Tuesday, June 30, 2009
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
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