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
Tuesday, July 28, 2009
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
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