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.