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!