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