Day 14 - Strenght Training

After the intense workout yesterday, I decided to skip the gym today to workout at home instead -

1. Shoulder Presses
2. Biceps Curls
3. Lateral Dips for my Triceps
4. Push ups

Tomorrow I will take another measurement and have a PAR for Week 2.

Red Alert 3 is coming on 27 Oct, while SIMS 3 on 21 Feb 09.

Day 13 - Plyometrics Training

Last day of Jump Training for the 2nd Week. Completely exhausted myself after the workout. Can barely lift my legs up from the chair and walk. I did not manage to complete some reps at the end though. It was really too hard to continue. I have to strengthen my leg muscles more at the gym. And run more often.... tomorrow at the gym.

Headed back to camp in the morning to have my clearance signed. But then again, our depot DSM is missing in action. Anyway, not really a wasted trip. I played good old Monopoly in camp to pass the time. My friend got 2 of the most expensive property OF THE SAME COLOUR in the game. He was all smiles in the beginning but yet he became bankrupt in the end. I just manage to own only 1 MRT station and 1 other property but yet I survive longer. Talk about luck. Hilarous!

Day 12 - Plyometrics Training

In the morning, I added 'Squat-Hops' today to my jump training as its a Wednesday (I will make it a point to add this exercise every Wednesday of the week. As you can from my previous post on Monday that I plan for a 3-day consecutive Jump training. The reason behind this is to completely breakdown and overload my leg muscles, so it can improve more significantly for jumping. Halfway through training, my legs was feeling very lethargic, which I quickly counter with lots of energy drinks. Felt very tired after that, but there is another session tomorrow. Have to perservere!!

In the evening though...


Dinner at Pizza Hut. It is our 1 year and 7 month anniversary. Was extremely hungry and thus ordered a feast! We had Beef Lasagne followed by Meat Galore pizza and lastly to top it off with a Warm Chocolate cake with Ice cream. Heaven had Lasagne for a long time. Last I had it was 3 years ago at Carrefour. It was cheap but it tasted horrible. Taste like TOFU with minced meat in tomato sauce. Lest Pizza Hut's Lasagne ain't that bad...


We catch 'Big Stan' at the cinema after dinner. Just an average show, but seriously there ain't any good show left to watch recently. So have to settle for that.

Thank you dear for your love, support and encouragement in my training! Love you baby! Let's see whose nose will be flatter after 3 months! Haha!


Train Hard. Play Hard. Eat Hard. This Sucks...

Day 11 - Plyometrics Training.

Turn up a notch for this week Jump Training.

1. Leap Ups - 3x 25 reps
2. Calf Raises - 2x 15 reps
3. Step Ups - 2x 15 reps
4. Thrusts Ups - 2x 20 reps
5. Burnouts - 1x 200 reps

That's the workout for the next 2 consecutive days , Wednesday and Thursday. To be completed withing 35 mins and 30 seconds rest between each set. Felt very tired after the intense workout. Maybe I would go shower and have a nap in the afternoon.

Same stuff tomorrow. But tomorrow is Pizza Hut!

Day 10 - Week 2 - Strenght Training

For a start, I'm going to lay out the plans for this whole week right up to the end of week 2.

1. Monday - Strength Training
2. Tuesday - Plyometrics Training
3. Wednesday - Plyometrics Training
4. Thursday - Plyometrics Training
5. Friday - Strength Training
6. Saturday - Basketball Game
7. Sunday - Rest

For today's training at the gym, main priority is my overall body fitness, so the training programme is the same as last week a litte difference would be instead of a 2x20 reps per exercise, I will increase each weight by 20% and do 3x12 reps. This to further increase the efficiency of each exercise. In detail :

1. Shoulder Press
2. Biceps Curls
3. Lateral Pulldowns (Triceps)
4. Bench Press
5. Squats
6. Leg Curls
7. Lunges
8. Crunches

Felt more refreshed then usual after this workout. After a day rest yesterday, the fatigue is gone. A very good start for this week. Tomorrow would be Plyometrics Training.

Day 9 - Rest and Recreation

My 1st 'Off' day from training and I had a jog around the neighbourhood in the morning. Realised everywhere was under-renovation. Below the HDB which I live in used to have a basketball court. But now they are making it into a 'outdoor gym'. Speaking of which, you do notice that there are getting more and more of this eyesore around the neighbourhood, no?

I officially got no more childhood memories! I still remember I rollerblade there when I was in Primary Sch, then played basketball in Secondary and I even learnt my first bicycle lesson at the basketball court when I was Sec 5 and ended in the bushes (Yes I know, I got no childhood).Oh well, sort of regretted that I chose to make a comeback playing basketball again, fate decided to take that court away from me. Should have spent more time playing below.

Maybe its a sign that's age catching up. That I should be now 'using' those apparatus below instead...

Anyway, was looking browsing through Youtube and I saw this very inspiring video on Michael Jordan. Its called the 'Failure' commercial.

Michael Jordan "Failure" Nike Commercial
http://www.youtube.com/watch?v=45mMioJ5szc

"I missed more than 9000 shots in my career"
"I lost almost 300 games."
"26 times, I've been entrusted to take the game-winning shot...and missed."
"I've failed over and over and over again in my life..."
"And that is why...I succeed."

Must remember his never-say-die quote. So inspiring yet so cool. Oh yea by the way, got to invest in a new basketball. Got the shoes, got the gear, but no ball. What gives?

Have to find another full-time job. Last I heard from my friend, I'm going to be fired from my 'Goverment' job in 12 days time due to recession (*snicker*).

Day 8 - Week 1 PAR (Post Activity Review)

Taken my measurements today and here's the findings -

Before training begins -

• Jumping height - 33cm
• 2.4Km run - 18mins 15sec
• 100m Dash - 16sec
• Bench Press - 21kg

After Week 1 -

• Jumping height - 28cm (-5cm)
• 2.4Km run - 17mins 48sec ( -33sec)
• 100m Dash - 18sec (+2sec)
• Bench Press - 20kg (-1kg)

We can see from here, only my 2.4km run has improved by 33 secs compared to my previous timing. As for the rest, the results dropped. I wouldn't mask the fact that I was actually quite disappointed with the results, but as far as my research tells me, I will only see my stats improve after Week 3. So the results that I'm seeing here are actually expected. The reason behind it was that my muscles has been consecutively strained for the past 6 days of workout with no rest days in between. And my body is still on the ongoing process of building stronger muscles so it would take some time to see improvements.

In conclusion for this week training, other then training hard, I would need to sleep well and early, and eat more protein to aid in muscle building and lastly improve my nutrition. I didnt get to play basketball for Week 1. Hopefully in Week 2 I could find some time to slot in some ball time with my friends so I could maintain my 'touch'.

Meanwhile, study study study for my coming essay submission on the 14 Oct.

Day 7 - Plyometrics Training

Training today was pretty fine. In fact, I added an extra dose of 'Squat Hops' to get some extra kick out of it. The last day of week 1 of training - tomorrow would be some standard measurements of the 4 main areas which I did earlier last week which is -

• My Jumping height
• 2.4Km run
• 100m Dash
• Bench Press

Its Friday night and I'm happy!

Day 6 - Strength Training

The delay in fatigue has catch up with me today since I last did my Strength Training on Tue, Day 4. My whole body is aching - which is good - no pain no gain. But that also means I'm not getting enough nutrition for my body to build muscles, that is why the aching spell. Need to load up more protein for the days ahead.

Tomorrow will be the Day 7 - Plyometrics Training, the last day of week 1 for my training regiment. I will end this first week strong. Because the second week will be a whole lot tougher then the first. Actually looking forward to it, as when I first look at the training its like so impossible as there is such a huge gap of sets/reps between weeks. But now I almost been through week 1, I can say now I'm more mentally and physically prepared for the second week.

Got an essay submission next Tue 14 Oct on Shakespeare's play. Got to train and study hard now.

Day 5 - Plyometrics Training

Today's training is tough. Okay, actually its not that tough. My whole body is now being subjected to training suddenly has cause me to be more sore and fatigue then usual. Maybe its a good thing, as my body is trying to adapt to a training regiment.

And, for today's special, I added 'Squat Hops' to my usual Jump Training Programme. It similar to Frog Jumps but its in a stationary position and at the final rep, you will fully contract your thigh muscles and jump to your highest point (I did 4 x15 reps for Squat Hops). Its a killer exercise but I like it a lot. Its all about enduring till the final moment and then letting it go. Just like peeing....

Decided to change my blog music to my favorite show of the year 07, Transformers. Other then the mind-blowing special effects, I believe it teaches all of us a lesson -

"No Sacrifice, No Victory"

Day 4 - Strength Training

Today is a trip to the gym at HomeTeamNS Bukit Batok. Feeling quite guilty that my Dad helped me attained a membership there in June and now its October before I started using it.

Not much crowd compared to other gyms in Singapore. I was able to do all my exercises within an hour. Never had I have wait for a exercise station to be vacant so I can use it. Perfect. More time on reps, less wastage. Looking myself at the mirror, I decided to forgo upper body training and decided to workout my whole body instead.
Fundamentally, my whole body is weak and I decided to beef it up for the next 4 weeks before I focus more on the upper body or lower body and zoom in on my arms, chest, shoulders etc.


I devised a circuit training for myself -

1. Shoulder Press
2. Biceps Curls
3. Lateral Pulldowns (Triceps)
4. Bench Press
5. Squats
6. Leg Curls
7. Lunges
8. Crunches

I did 2x 20reps for each exercise. Rest about a minute, before I continue with the next rep/exercise. Training was average, not as killing and tough compared to yesterday but I need to go all out for tomorrow as its Plyometrics Training again. Thus need ample rest tonight.

Recently, I'm loading up loads of carbohydrates to bulk up myself as I still lacked the size and physique of a center.

Day 3 - Plyometrics Training

My 'Jump Higher' Training officially starts today with this week session on the days Monday, Wednesday and Friday. Let me introduce you my 'gym'...



...the 'Lift Lobby'. One good thing about this training regiment that it does not need to have weights or machinery. All I needed was just a flat surface, and a stool(for my 'Step-Ups' exercise) and something which I can step(for my Calf raises,I didn't have a thick phonebook so the stairs at the lift lobby would do just fine).

Here's' my jumping program for today -



1. Leap Ups - 2x 25 reps
2. Calf Raises - 2x 10 reps
3. Step Ups - 2x 10 reps
4. Thrusts Ups - 2x 15 reps
5. Burnouts - 1x 100 reps

To be completed within 30 minutes, 30 seconds rest between each reps and 1 minute rest between each exercises. A very solid workout, my legs especially my thigh and calf areas, was seriously 'burnout' at the end of the session. Good cardio workout too.


As I had some spare energy I did my 2x 12 Shoulder presses with weights after finishing my jump training. Alas I could only do that much before I realised I was totally spent. A good 45 minutes of training and hit the showers thereafter. Tomorrow will be Strength Training at my neighbourhood gym.

Day 2 - Self-Reflection

Supposed to be a morning run but habit just got the better of me and it became an evening run around the neighbourhood. Its been quite a long time since I last run the 2.4km route around Dunearn Sec Sch, and today it was quite a refreshing run. Nothing to shout about though, just a slow at-your-own-pace, own-time-own-target kinda pace, but its during this period of time I kept reflecting about myself and my discipline. If this 3 months of workout would to be successful, I will have to put my heart and my soul into it. In fact, I have to put my heart and soul into everything I do. Of course I have been just saying all these for like the past donkey years, now I have to prove I'm doing it. Tomorrow's training will be Plyometrics.

"Aaron, you have to wake up your idea, and work on your self discipline. Time is not on your side, and everything is at stake. It is now or never. No more excuses.

You have chosen this path. You better make sure you walk it."

Day 1 - Weight Training

Yesterdays' match versus Sin Chew Sports Club left my ankles and knee feeling ached and sored. So today for the first day, I will start on something light for the upper body while I give my legs a time out -

1. Shoulder Presses
2. Biceps Curls
3. Lateral Dips for my Triceps
4. Push ups

All done using free weights with a total resistance of 10Kg (with the exception of Push up as I use my own body weight) for 2 sets of 12 reps for each exercise. As I kept my workout session to less then 30mins, I had on average 1 min of rest between each sets and each exercise which I hardly had time to catch my breath. It is a good thing though as it works on your cardio at the same time. Overall, not a bad start. Although I had difficulty in the Push ups, given time, I have to try to keep my back straight!! Tomorrow would be a short jogging session in the morning and recharge for Monday.

On a side note, My dad recommended me to put on a high protein diet to speed up my muscle growth and recovery. So after every training session I will have to load up on whey protein and hopefully the next day, I won't feel so sore and fatigue.

Inter-Formation (Army) and Men's Open has just ended and I regained part of my 'touch' back. But its still not enough. Its a whole new ball game since I left the scene a few years back. I would need to start training real hard in order to play competitive again. Therefore, this blog will track my progress along the way, and at the same time, to constantly remind myself not to procrastinate training schedules. I did a few weeks of research online and some self-reflection, and laid out some specific areas that I would train on -

• My Jumping Ability (Plyometrics Workout)
• Stamina and Endurance (Running)
• Physical Strenght (Weight Training)
• And last but not least, many 'play' times on the court to regain my confidence back.

These 4 main areas will be trained on for the next 3 months. I would post what I train daily, review the training and I would also measure my overall fitness weekly. As of now -

• My Jumping height is 33cm
• 2.4Km run took 18mins 15sec
• 100m Dash took 16sec
• Bench Press 21kg
  

In very poor form overall and need a lot of work. Anyone wanna train with me?