25th Dec 09 to 31st Dec 09 - X'MAS to the New Year's Eve

251209 Friday - Rest Day

Merry Christmas hohoho. Heavy munching today.

261209 Saturday - Parkour.

Right shoulder hurt quite badly still, couldn't pull myself up and over a wall from dead hang.

Spent couple of hours working on climbs, vaults, balance and turns.

271209 Sunday - Rest Day.

Saw Avatar in 3D. so good!

281209 Monday - Rest day.

Finished playing COD MW2. Awesome man.

29th Tuesday - Conditioning and Parkour.

21-15-9 pushups/leg raises, 20 squats at the end, time 8:10min.

2 minutes Plank after 5 minutes rest.

Terribly sore after this, don't know why, think I was ill. I felt so sore that I couldn't even use the computer for 3 hours, so I went to sleep. I think I was feeling depressed. Anyway that stress went on to tire me out for the rest of the night. Didn't expect the workout to hurt me so badly, weird, bad planning.

Parkour in the night, working on grip, found a place to jump, grab then swing from, great for learning to traverse on bars. Worked on some runs but my buddy tired out.

Finally regained my drive after some serious Parkour.

301209 Wednesday - Rest day.

Very sore in triceps, abdomen.

311209 Thursday - Parkour for the last day of 2009

1st Day session in months.

3 hours working on underbars, box jumps, runs and flow. Learnt a turn vault to a perpendicular railing.

Particularly exhausting day due to more runs and speed and less static technique working which was much easier. Fun!

Good bye 2009!

24th Dec 09

241209 Thursday - Christmas Eve!

Did a treasure hunter race thing in the morning, ran a couple of kilometres uphill and down, through various terrain and flooring, very fun! Realised my stamina has greatly improved relative to "fitter" individuals who have not been training.

Experience some damage in my knees though, some numbness in my left knee cap, on and off, knees feeling stiff and a little sore. Right shoulder has gone from bad to worse since I slipped on a turn vault yesterday.

Binge eating time tml, Christmas LUNCH!!!

23rd Dec 09

231209 Wednesday - Parkour

Feeling sore in my legs still, don't know why, right shoulder getting worse.

3 hours walking around working on runs, climbs, rail balance and vaults.

Looks like I need to rest longer for my knees and shoulder to get back in shape.

22nd Dec 09

221209 Tuesday - Rest Day.

Sore in the lats and trapezius, thighs and hamstrings still stiff from the multiple drops.

Today is the start of my block off all the way till 2nd Jan. Lots of stuff coming up, hopefully I survive Christmas and New Year without destroying my hard earned fitness!

19th Dec 09 to 21st Dec 09

191209 Saturday - Parkour!

Feeling very fresh, but dinner was a pizza/fried-chicken binge, feeling some heartburn before the session.

Spent 2-3 hours working on vaults, wall runs and climbs.

Strength training in the pass weeks have paid off; I've gained almost a foot in climb height.

201209 Saturday - Gym and Parkour!

Feeling fresh again, the good day before was a great confidence boost in my parkour.

Row, Lat pull downs and cleans to warm up.

20-48kg x 6-10 Hang cleans. using a small screw-on bar to revise my technique and power.

28kg Thrusters followed by 60kg lat-pull down, 12 reps x 3 sets,

as fast as possible, with 5 minutes rest inbetween set.

Parkour at night.

Spent an hour exploring new places, didn't find anything interesting.

Spent another 2 hours working on climbs, vaults and turn vaults.

Too many turn vaults and climbs, couple with lat pull downs seems to have aggravated my right shoulder injury.

211209 Monday - Rest Day

Sore in trapezius, thighs, knee cap and ligament, right shoulder hurts more than the days before, looks like it isn't going to heal as fast as I expected.

12th Dec 09 to 18th Dec 09

121209/131209 Saturday/Sunday - Rest Days

Feeling some pain in my knees so this was a good time to rest, physically somewhat but mostly mentally, the last week's been quite rough.

Right shoulder still hurts at the limits of my stretch.

141209 Monday - 5km Run, 27:20minutes + some useless pushups/flutter kicks...

Everything's back to normal, just that I'm having some caffeine issues again, everytime I forget and get back on the habit I end up with a few "dead" days when my head just hurts terribly and I feel weak.

151209 Tuesday - Ramp Day.

Ramp sprint, angles : 10-15 degrees up slope, flat, 10-15 down slope.

H-Distances (Google) : 110m, 150m, 120m, 380m total.

5 reps : 1:15, 1:18, 1:21, 1:24, 1:26.96

There seems to be a linear correlation between my performance and rest times; I deteriorate by 3 seconds each time, with a walking rest roughly under 4 minutes, on the last rep I took a water and toilet break, which gave me a slightly lower deterioration of a fraction of a second.

2km slow jog back to coy line to warm down from the heavy sprinting.

161209 Wednesday - Arms and Abs Day

Feeling a little tired in my legs, nothing much.

10 rope climbs to warm up, 4metres.

5 dips

6 Pull ups

Rope pull with knees bent, shoulders touch ground, back straight up, x 10 reps, no rest.

5 dips, 4 dips.

10 shoulder press w/Log, each hand, then 10 push press each hand, no rest.

4 dips.

10, 10, 12, wide-arm pushup, intersperse 20, 25, 20 leg-raises.

3 dips.

2 rope climbs.

1km Warm-down run.

171209 Thursday - Run trial.

Not much soreness strangely, probably due to the addition of warm-downs.

350m warm-up from sleep.

825m warm-up, 3:30min

1650m time test, 7:34min

350m warm-down.

Not as fast as I thought I'd be, this is roughly the same timing as I've had since June, which is not a good thing. Possible factors: I'm overtrained, or that I ran right after I woke up from an afternoon nap. Either way, disappointing results.

181209 Friday - Rest Day.

Still feeling very fresh today, but due to guard duty and book out I spent the time eating and sleeping instead.

Right shoulder 95% healed.

7th Dec 09 to 11th Dec 09

071209 Monday - Rest Day.

Terrible stomach pain from the sit ups, hurting thus affecting my form in all activities.

Walked/jog for 5km which was planned by Army as endurance running training.

Cheated through all static stations.

081209 Tuesday - Rest Day.

Stomach slowly recovering.

Played some basketball, form is bad due to stomach.

091209 Wednesday - Speed training

Feeling better in the stomach.

1min sprint, 2 min walk/jog, 4km.

Group exercise game, 30-40 people each suggested 10-20 reps of an exercise.

101209 Thursday - Gym Day.

Soreness in legs, haven't fully recovered from speed training.

Had weird sleep timings due to Guard Duty overnight.

Pull up, 4 to warm up.

Dumb bell bent over row - 10kg to warm up.

Assisted-pull up/dip, machine. 5-10 x 5lbs weights.

15 PU , 20 rows at 15kg.

10 PU, 10 dips x 4 sets.

Dumb bell hug squat.

30kg x 15, 22.5kg x 15, 1:00 minute.

Followed by 20 x leg raises.

Stiff leg dumbbell deadlift, 15kg to warm up, 30kg x 10 reps x 2.

111209 Friday - Rest Day

Sore in hamstring, thighs, chest, triceps, biceps, lats.

Played basketball for 2 hours.

Injured knee when hit by another player, also feeling overtraining of thighs and knees due to jumping too much.

Injury review: Right shoulder still hurts at the extremes, like when scratching my back.

Seems to have lost 1/2 a kg of weight as I had planned. :)

4th Dec 09 to 6th Dec 09

041209 Friday - Gym Day

Same soreness in trapezius shoulders and knees, hamstrings sore too.

400m Treadmill warm up.

Cleans 10-50kg x 6

50 kg x 5 x 3

Deadlifts 40-90 x 5

Bench press 20-60 x 5

051209 Saturday - Gym again!

Same soreness in trapezius shoulders and knees, hamstrings sore too.

Clean revision at 30kg.

Lat Pull down -

normal over grip

160lbs x 8 x 2

150lbs x 8 x 2

wide over grip

120lbs x 8

[30 degrees inclined situps + Captain's chair leg raise + Captain's chair knee raise] x 20

narrow under grip

100lbs x 20, 18, 18, then 15

[10kg weighted inclined situps + Captain's chair leg raise + Captain's chair knee raise] x 15

Dumbbell pushups

12, 12, 8 reps

Lat "muscle down"

110lbs, 100lbs, 90lbs x 8

061209 Sunday - Rest day

Sore in every part of the body, right shoulder healing.

Ate a lot the weekend, weight at 87.5kg.

30th Nov 09 to 3rd Dec 09

Monday 301109 - Endurance base training

5km run - 26minutes

20-15-15 [pushups, crunches, wide arm pushup, alternate crunches, narrow grip pushup] x 3 sets

cheat reps - part of my army group training with unrealistic targets

Spent 3 hours cleaning the toilet

Tuesday 011209 - Rest day.

Spent 2 hours cleaning the toilet.

Wednesday 021209 - Speed training and gym day.

Right shoulder only hurts at the extremes now.

Morning

2 x 2.2km run - 12:30 minutes for warmup, 10:30 for second

20-20[pushups-crunches-flutter kicks] x 2 sets

cheat reps once again, thanks to group training.

Afternoon

Dumbbell thrusters [2 x 15-17.50-20kg] x 5 x 2

Metcon workout, micromini-"Elizabeth";

15-12-9 [2 x 10kg] dumbbell squat cleans + pushups

timing 5:57 minutes

Dumbbell Deadlift Dropset

[2 x 30kg] - [2 x 22.5] x 20

[2 x 30kg] - [2 x 22.5] x 15

[2 x 30kg] - [2 x 22.5] x 12

done as fast as possible with no rest but dumbbells are harder to grip than barbells

they swing so I had to put them down momentarily to reposition every 2-5 reps.

Dumbbell Hug Squat Dropset

30kg x 12 + 22.5kg x 12 - 1:06min

30kg x 12 + 22.5kg x 12 - 1.10min followed by 12 body weight squats to 1:36min

Had thigh cramps when walking to the bus stop and home, first in left thigh then in the right.

Possibly due to dehydration or lack of stretching, as I was in a rush to get home from camp.

031209 Thursday - Rest day

Right shoulder almost fully healed.

Soreness in trapezius, upper back and thighs, more damage near the knees.

Recovery run, 3.8 km , timing 24:20 with traffic light stops.

21 Nov 09 to 29 Nov 09 Rest week

Sat & Sun 211109 - 221109 - Rest Day

Right Shoulder resting.

Mon and Tuesday 231109 - 241109 - Outfield

Spent two days outfield with rather little food.

Right Shoulder resting.

Wednesday 251109 - Rest day.

Right Shoulder resting.

Thursday 261109 - Parkour day.

Right Shoulder still hurts when stretched, but regained almost full range of motion.

Parkour for 2 hours.

Wide grip vaults and turn vaults.

45 minutes on wall run height.

Wall climbs for half an hour.

Sprinted roughly 500m through the HDB estate of Ghih Moh.

Friday 271109 - Beach day.

Right Shoulder still hurts when stretched, but regained almost full range of motion.

Swam and played a little bit of volleyball.

Right Shoulder hurts even more thanks to serving and spiking.

Strained my left leg in the gluteal muscles, and maybe all the way down to my calf.

Don't know what happened, must have been too many side steps in the sand without a good stretch.

Saturday 281109 - Rest day.

Right shoulder and leg resting, damage to both was small - not much pain left.

Sunday 291109 - Rest day.

Right shoulder still not fully mobile, but getting better.

Weight's gone up to 87kg, a kg away from the target of 86 for end of November, I'd attempt to salvage the situation for the next three days.

16 Nov 09 to 20 Nov 09

Monday 161109 - Day and night training

Right shoulder still sprained, having trouble scratching my back.

Morning:

60-120sec sprint-rest x 6 sets

20-15-15 reps of [ pushups - crunches - diamond - flutter kicks - wide arm pushups]

Night:

30kg was the biggest dumbbell in camp, and we didn't have an olympic bar.

Dumbbell dead lifts

15kg - 30kg ( each side) x 5

22.5kg x 15

30kg x 10

One hand dumbbell row, standing with back bent.

20kg-30kg x 6

Tuesday 171109 - Basketball

No improvement in right shoulder, some strain in left tricep/shoulder.

Workout was too light yesterday.

Basketball game for 2 hours.

Wednesday 181109 - Day and evening training.

Shoulders the same.

Morning:

60-120sec sprint-rest x 6 sets

20-15-15 [ 2 half squats - 2 jumping jacks - crunches - 2 alt leg thrusts - 2 alt crunches]

Evening:

Dumbbell thrusters.

10-17.50kg (each side) x 5. hit max

20kg ( each side) dumbbell squat x 6

20-30kg one hand row, back bent x 6

20 pushups.

Did not complete full workout as gym boy came in and ended our workout.

Thursday 191109 - Basketball

Strained right shoulder during game, left tricep/shoulder starting to hurt.

Basketball Game for 2 hours with short rests.

Friday 201109 - Rest Day.

Planning to rest to recuperate my shoulders.

09 Nov 09 to 15 Nov 09

Monday 091109 - Rest day

Sore as expected in the trapezius, shoulder, chest, lower back and hamstrings.

Tuesday 101109 - Rest day

Sore as expected in the trapezius, shoulder, chest, lower back and hamstrings.

Wednesday 111109 - Night training.

3x800m run with 400m walking rest

Timings: 3:06, 3:17, 3:27

Total timing for 2.4km: 9:50

Thursday 121109 - Rest day.

Friday 131109 - Day training

90 seconds sprint, 60 seconds walking rest x 5 sets.

Sprint distance roughly 380metres, Walking distance roughly 120metres.

3 sets of : [20 pushups - 20 crunches - 1 min bridge]

sprained my right shoulder -

while trying to do a one-sided 9kg dumbbell fly on the edge of my bed. I'm sure I could have muscled it up, but I did it after cooling down from a shower and was not very alert, so the weight went right down to the floor and crack went my shoulder.

Saturday 141109 - Rest Day

As expected, my right shoulder is hardly mobile now, can't even scratch my back or raise my arm overhead.

No soreness or anything from the lousy training I got from army, just warmed me up.

Sunday 151109 - Rest Day

Shoulder sprain can only get worse... what a terrible week.

Current weight: 87-88kg, terrible week of inactivity seems to be giving me a bit of weight gain. But I had great meals, Japanese at New Garo and lots of other goodies over the weekend and in camp during weekdays. Feeling so bloated now.

Next week: hope my shoulder recovers so I can get back to training.

08 Nov 09 - Gym Day

First time going to my club's gym for strength training.

Time spent learning deadlift, cleans and shoulder presses, did not have a spotter nor a rack, so I didn't attempt squats.

Major barbell exercises, bar was 15-20, can't be sure:

Dead lift 5x

40, 45 , 50, 60, 70, 75kg

Cleans followed by 5x Shoulder presses/push presses towards the end.

10, 15, 20, 30, 35kg

Bench Press with Nautilus

5x

40, 45, 50, 60kg( which is couldn't finish on my own)

06 Nov 09 - 5km time.

Still slightly sore from Wednesday.

Got a timing of 25:14minutes for 5.6km.

02 Nov 09 to 05 Nov 09

Monday 021109-night training

Left shoulder still slightly sore but not after warmup.

Ate quite a low amount of carb 4 hours before, 1/2 bowl of rice.

1km warm-up run

18-15-12-9-6

Pushups

Air squats

Pull-up Burpees, bar just within reach.

Timing: 23minutes.

Tuesday 031109-rest day

Wednesday 041109-gym and sprint day!

Feeling sleepy but in good condition.

4 dips

3 dips

6x400m run with 200metre walking rest

timing: 1:23, 1:31, 1:34, 1:41, 1:34, 1:31

4 dips

2 dips

4x over grip pull-up, body straight

12x100lbs bp

3x over grip pull-up, body straight

11x110lbs bp

bp drop-sets instructed by friend, so can't remember the weights.

20x70lbs

18x60lbs

15x50lbs

12x40lbs

25x30lbs

with assistance and no rest.

Did not stretch after cooldown.

Thursday 051109 - rest day

Mild soreness in outer chest

and a little in lower thighs.

Tightness in abdomen.

26 Oct 09 to 01 Nov 09

Monday 261009-night training

4km run, 1km walk back.

Tuesday 271009-night training

2.6km warm up run.

18-15-12

Pushups

Air squats

Pull-up Burpees, bar just within reach.

Wednesday 281009-night training

Soreness in pecs under shoulder when stretched.

Soreness in thighs when climbing stairs.

Tightness in hamstrings.

2km warm up run.

18-15-12-9-6

Pushups

Air squats

Pull-up Burpees, bar just within reach.

For time: 28:17 including one extra set of 6.

Thursday 291009-night training

Same soreness as before

Soreness in thighs and hamstring even when walking.

5km run, about 25minutes.

Friday 301009-rest day

Soreness worsens.

Strain in left tricep/shoulder pad area.

Saturday 311009-rest day

Soreness getting better, but strain in left shoulder is worse.

Sunday 011109-Parkour Day

Did some climbs, attempted max pull-up to 6, strained left tricep/shoulder worse.

Cannot determine which muscle is damaged, hurts on both pull-ups and dips.

Rested for the rest of the day.

Ideas for next week:

Ramp runs.

Jerry Can Walks.

Thrusters, to work towards completing "Fran", famous Crossfit WODs.

Find out my dead-lift 1 rep max.

Get my skipping rope out.

Tracking my progress in fitness!

Starting to track my progress in general fitness. The exercises I'm using are currently adapted/created from my experience in Parkour and the military, and the new influence of Crossfit since last week.

Details from Dec 3rd 2008.

Height at 183cm, haven't been growing I think.

031208 - Enlistment, 2.4km was in the late 14 minutes, sometimes 15. Zero pullup, broadjump around 226cm, shuttle run was about 10.3seconds. Sit ups around 45.

101208

Tanita Body Composition Analyzer

Weight:99.6kg.

Fat Mass: 28.4kg

Fat Free Mass: 71.2

180309 - BMT POP

Weight: 89kg

Fat Mass: 21.5kg

Fat Free Mass:67.5kg

2.4km: 12:10minutes

Pull-ups: 1 under grip

Shuttle-run: 10.13

Sit-ups: 45ish, didn't max.

Broad-jump: 230s? can't rmb

Last IPPT was in October 2009, did it after live firing so I only had 4 hours of sleep and that was a really bad day.

2.4km: 10:58minutes

Pull-ups: 8 under grip

Broad-jump: 240-50s...

011109, which is today, the starting of my blog. 6 and half months after BMT, and now in Armour Infantry.

Weight:84.5-87kg

The rest i don't know without the Tanita Body Composition Analyzer.

2.4km: I believe I'm mid 10s now, but I won't know till the next IPPT comes.

Pullups: 7-8 overgrip kips. 10 undergrip kips.

That's all for weight and performance!