Navy SEAL Workout Series: Strength Training

Navy SEAL Workout Series : The Need For Speed

Iron Will

Iron Will

The Ironman Triathlon

The Ironman Triathlon

Lance Armstrong Live Strong

Lance Armstrong Live Strong

http://www.youtube.com/watch?v=cER-hTmLNf0&feature=related

Trying to get back to weight trainning. And pumping those irons.

i am now at my normal weight of 62kg (1.75m tall). Trying to get back to weight trainning to get into the awesome muscle pump and massive strength at 76kg which i use to have 7 years ago :). Haiz..after my baby is born. Really had no timeto go gym . But i'm in the process of setting up a mini workout corner at my home to train.

Ok now!! It will be back to the Basics!! -

Start moderately heavy and work towards heavier weights.

Slow(tempo) negative rep and faster but controlled positive rep.

Oly Barbell Squats.

Oly Barbell Deadlift.

Oly Barbell Bench Press.

Oly Barbell Shoulder Clean and Press.

Oly Barbell Bicep Curl. (with fat-grip)

Dumbell Rows. (with fat-grip)

And Not forgetting to work on my flexibility problem. i really have problem with flexibility. My hamstring and lower back is really tight. In fact alot of muscle group very tight....Geez. 

My Godmother with my baby Alicia

She took very good care of me when i was young. She is the most wonderful lady.

Howsoever great and wealthy he or she is, no son or daughter on earth can ever repay the debts to a mother. The worth of a mother is priceless. She has sacrificed and suffered for us. Words fail to celebrate a mother. None can take the place of a mother.

Mothers are the source of life, love, strength, power and healing, and they are always patient, full of compassion and understand the meaning of the word "sacrifice".

To a child, Mother is more than just the breath of life; Mother is the gentle, forgiving first teacher at whose life's lessons are learned from young. I learned from her,  her gentlness, compassion and calm quietness. She is beautiful.

I consider her the greatest person i have ever known. She is a wonderful lady. I Love Her.

Mizuno MountFaber 10km Run 2010

3 years ago i took part in this very same race and set my 10km PB of 56mins 06secs for this hilly uphills route . Although knowing fully well i was not in that kind of shape to clock the time again, i still thought i was capable of something around the 1hr mark.

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Started the race with the massive crowds scrambling in a narrow path way. Decided to run at the far right to go faster, but still maintaining a regular pace. Felt the burning sensation on both thighs, thanks to the sloan’s analgesic heat rub cream sample given in the race pack. Actually i like it cause it numbs any aches.

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After 3-4km Henderson road, runners turn into Morse road and you will be served with 100plus drinks. Right after that …… “Uphill” will be served !!

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I make my way with small jog steps uphill. The uphill just slowly sap away your energy. I’m such a snail going up-slopes. By this time i know I will not be able to catch up with Alvin. He is the uphill specialist. And Marcus P was 100m infront of me as i could spot him from behind.

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Finally reach the top of Mount Faber. Plug-in my MP3. GreenDay “When i come Around” was the song i choose to kick-start my charge downhill.

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I’m more of a downhill “chongster”. I was flyin going the downslopes. I ran pass Alvin and Marcus P. I was telling myself if i want to catch-up with them the time is now. Because I will never catch up with them during the uphills.

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Was cruising along and reminding myself I have a long way back, try to stay positive and kick in that second wind later. Maintain a “good” pace and keep going.

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It was at Lower-Delta, Alvin appear from behind gave me a tap of encouragement and he cruised away. He encouraged me 3.5 km more to go just push-on!!. Push myself to catch up but short slopes started to appear…Haiz.

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Turning into Bukit Merah View I know the race is going to end. So I try to pick up the pace. But reserved fuel is limited.

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Finish line insight. Run forward and cross it. Pleased to finish 30secs behind Alvin and 3mins before Marcus P, because towards the end of race i was very tempted to walk, which i have never done.

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And i got Alicia a new shinning toy!!

NorthFace100 Endurance Challenge















































This is the NorthFace100 Endurance Run part of the World/Asian series. One of Singapore’s toughest running event, taking runners through some of the toughest terrains.
We went for weight-in to record our body weight and also did a urine test for some survey.

Bro Eric and Gladys was there to give support. Thanks so much. Not forgetting Justin who drove us to the race venue and also pick us up after the race. And also Ben who waited for us at the finish line. And my 7th-months-pregnant wife Steph was there giving support.

“Bang!!” The race was flag-off!!

For the first 25 minutes I just could not get into the ‘grove’ I was pretty tired actually. The bros have already arrived at Terap Hut and waited for 10mins before i arrived. Thanks!! That really gave me the motivation. I started to run better after that.
But right after Ranger station I took my sweet time jogging down the trail, my urgency for speed seemed to be gone.







































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At the water-point cold 100plus was served. I felt like tasting 'goodness of heaven'. But right after that we were served evil. The evil was going up bukit timah hill. People there just looked completely dejected. All were reduced to walking pace. I was one of those top on the list. :(
After the summit at bukit timah hill. Me and Stanley decided to turned up our speed on the downhill. But it didn’t last long. I had a massive cramp there. I could barely walk. My legs was pretty incoherent At that moment I felt like giving up. Not long after Stanley got a cramp on his thigh.
















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I prodded along up and down the undulating trails terrain. I was reduced to focusing on no more than the next step. Then the next. Left. Right. One. More.
Bro Stanley waited for me. He kept encouraging me. “Keep moving. Good job, we will finish this race together. You can make it”. When he turned around to ask am i ok, I only managed to give him a half smile. Seriously Thanks Bro. I could have walk all the way if not for you. And Alvin and Alan too for the first half of the race…reminding ’This is a Leisure run thing’ Kekeke.




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I inched along to the grass, flopped up and down.
Well, I jogged it. Slowly. So slowly, in fact, that I was humbled this morning and afternoon. Clearly, I can’t brag about speed for this race.

I begin to pray for the cramps to go away while dragging along. And yes this is the longest prayer i ever had. And Lord God Jesus was with me this day. He took away the cramp. I could feel his invincible hands hold onto my quads and calfs, relieving me ofrom the cramps .He ran with me during this race.

And these verses push me on.

“Let us run with endurance the race that is set before us” Hebrews 12:2
“Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame. Consider him who endured such opposition, so that you will not grow weary and lose heart” Hebrews 12:1-3, NIV

Amen!!!
















My pace was pathetic but I keep moving. My muscles were ‘surprised’ by AlmightyLord.

I have successfully cross the finish line with my all encouraging and patience team-mate Stanley before the cut-off time and not being denied of the medal.

Alvin and Alan completed the race way ahead of us. Well done bros. Alvin was always strong going up hills. Alan you are the “dark horse” Amazing!!













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Sweetie mummy is now 7months into her precnancy with Alicia Lim. Lin Yi Xuan. Love you.

AHM (Army Half Marathon) Singapore Bay Run 2009

Limited Edition custom Doll manufactered by Justine and Enya Incorporated. Only given to runners who finished within the cosmo time. (Very few were spotted. So far only 3 to 4 pieces worldwide.) i have the previledge to get one. Very nice..Thanks ladies. : )

Many people struggle to maintain a regular exercise schedule on their own, but they do better when they exercise with friends. Well, i can say that, if without these bros i may find it difficult to stick to a regular running schedule these days. Getting too lazy these days…Kekeke.

I am glad that I have an energetic group of friends who can train together, laugh together, and drink lots of 100plus together! And oh…yah.. sometimes a lot of fruit juices together too.















Today, we did the AHM Bay Run together. Some running the 10km and some 21km. Alvin, me , SeowGuan and Chris ran the 10km together and we finish the race not far apart in this order too. Eric , Vincent and Ben did the 21km. Mark and Christine ran together from start to finish, with Christine completing her first 21km….Awesome!! Congrates!!

Justine, Enya and Steph were supporting us at the finish line. My NorthFace100 running buddy Stanley overslept due to his BPL soccer road show the night before.

Some how i found this 10km a little longer. Humm.. Felt like at least 500 to 800m longer. Overall still a good race. Support along the way was good. I particularly like the encouragement and motivational signs carried by our soldiers from 3 division at the F1 pit stop. Some reads like…”Overcoming pain separates the men from the boys!!” and “Push on!! For we are behind you!!”

Water points was aplenty. I stopped for two occasion to quench my thirst. Was a little burned out towards the end and not able to do my usual last burst of sprint for the last 400m.
We all gathered and had our breakfast at BK. Praise the Lord for a good Sunday!!

After this race i’m motivated to train harder for the NorthFace100 Endurance Trail Run in Oct, otherwise i may not be able to keep up with my teammate Stanley. Because i know that this will be a different kind of race altogether running in the trails.

Again. Well done all!!

Don't rest for too long again...we must continue to maintain a good fitness. But must take care of our knees though. Hearing more and more of knee problems everywhere.

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Cute little pretty Enya the Gymnast and Me.

My godmother's birthday

She took very good care of me when i was young. She is the most wonderful lady.

Howsoever great and wealthy he or she is, no son or daughter on earth can ever repay the debts to a mother. The worth of a mother is priceless. She has sacrificed and suffered for us. Words fail to celebrate a mother. None can take the place of a mother.

Mothers are the source of life, love, strength, power and healing, and they are always patient, full of compassion and understand the meaning of the word "sacrifice".

To a child, Mother is more than just the breath of life; Mother is the gentle, forgiving first teacher at whose life's lessons are learned from young. I learned her gentlness, compassion and calm quietness. She is beautiful.

I consider her the greatest person i have ever known. I Love Her.

Husband, sons, daughters, in-laws and grandchidren were all here to celebrate with this wonderful lady.

Macritchie Reservoir Trail Run trainning route 19km

This route of the upper portion takes us to an extended trail into lower Peirce Reservoir and Upper Thomson road (+9km).

Otherwise the usual route 10km of the lower portion will take us through Macritchie Trail, Terap Hut, Terentang trail, Sime track, Jelutong Tower, Golf link, SIC Club, Jering trail, Chemperai trail, Lornie Trail and Reservoir park.

Current Training
NorthFace 100 25KM Training Plan (Jul - Oct)

Monday (GYM) LEGS forcus and alittle Upper Body
7.30pm – 9.00pm
Legs
- Leg Squat / Calf Raise / DeadLifts 4sets
- Leg Extension 3sets
- Hamstrings Curls 3sets
- Leg Press with Calf Press 3sets (low back raise 3 sets)
LowerBack
– Lowerback raises(weighted) 4 sets
Abs
– Crunches or Machine crunches 3 sets
- Hanging Leg raises 3 sets

Back
– Lat Pulldown 2sets
- Seated Cable pull 3sets
- Bendover weights rows 3sets
Chest
– Mac Chest Press 3 sets
Shoulder
- Mac Shoulder press 2 sets (Go Heavy)
Tris
- Cable puldown 3 sets
Biceps
- Mac preacher curls 2 sets

Tuesday RUN – SpeedWork
7.30pm – 9.00pm
Jurong West Stadium
- 800m Fast – Rest 2mins – Repeat 3sets
- 1200m Fast – Rest 3mins – Repeat 3sets

Wednesday (REST) Core Body Exercise
9.00pm – 9.45pm
Home - Stretching

Thursday RUN – 10 – 12km
7.30pm – 9.00pm
Jurong OR NUS-PasirPanjang

Friday (REST)

Saturday (RUN) – LSD 15-20km
7.30am – 10.00am
Macritchie Reservoir – 15 - 20km

Sunday (REST)

Hilly Courses Training

Yesterday Stanley lead me to run some hilly courses around Science Park, NUS campus, Pasir Panjang and the Kent Ridge (99 corners).
It was a 11km route which we ran in 1hr 8mins. It was a rather intense and “explosive” run for me, i attacked some of the hills/gradients with best of my effort. My quads and calf is aching now.

A study published in the Journal of Biomechanics found running on a steep grade at a fast pace achieved greater "muscle activation" in the legs and hip area than running at a slow pace up hill.

According to Brad Hudson, the coach of such distance stars as DathanRitzenhein and Jorge Torres. All you have to do is run those 10 seconds uphill repeats--as fast as you can. "There's nothing better for developing speed and muscle power for the legs" says Hudson.

When Hudson, started coaching a few years back, he looked at successful programs and found they all had one thing in common: Hills.
And as he sifted through research, he noted that even a small amount of hill work could yield big results: a jump in leg strength, running economy--how efficiently your body uses oxygen--and aerobic capacity.

I guess I’m falling in-love with hills running now.

Hit the hill, but make it fast and short, and you get the maximum amount of training effect. "The best way to recruit fast-twitch muscle fibers is to run at max intensity," says Hudson.

"The best way to build leg strength is hill running. So we run all-out up a steep hill. But we keep it to 10 seconds to avoid producing lactate and becoming fatigued.”
"Studies of sprinting uphill show that the muscles are in constant 'overload' and the nervous system is firing hard," says Hudson. "It's the same speed benefit as track sprints, but safer."

The fast pace builds speed, but it's the hill that provides the strength benefit. Running up an incline places the same demand on your muscles as weight training--your glutes, quads, hamstrings, and calves must "lift" you up the slope--but they're more specific to running.
The "explosive" action of uphill sprints improves elasticity in your muscles and tendons.

"They're not easy to do," says Hudson. "But the pain's gone in a second or two." And you're left with stronger, faster legs."

Ok..Hills is a must for me now, I need more leg power. I Love Hills.

Adidas Sundown Marathon 2009 (42km)

We were all ready for the race. Eric, Gladys and Edmond were there to give us support. Thanks so much as it provide motivation right before the start. And photos too.

We met Alan there too. And decided Stanley, Alan and me will run this race together. I was jumping up and down at the start-line area rearing to go.
5, 4, 3, 2, 1 GO!!! This my 2nd Sundown Marathon. This is also my 3rd marathon.

I and Stanley was striding side by side with Alan right behind us. The first 10km I felt ok, I did say it was quite a breeze for me, except for the humidity. Actually I was surprise to find that that I didn’t get winded as quickly.
By 18km, after Changi costal road and along East Coast Park, three of us are still together, but Stanley was slowing down the pace. I could sense that his foot problem of Plantar fasciitis have flared up again.
Plantar fasciitis is the syndrome of inflammation of the band of tissue that runs from the heel along the arch of the foot. When a person has plantar fasciitis, the connective tissue that forms the arch of the foot becomes inflamed (tendonitis) and degenerative (tendinosis)--these abnormalities cause plantar fasciitis and can make normal activities quite painful.
He was struggling jogging with a limp and I could see expression of grimaces on his face. He signalled me to go ahead for the third time. I slowly drifted away with Alan tagging along with me.
The first 21km was within my targeted goal timing and still looking good. It was until Siglap park connector at 26km that i started huffing and puffing. The up and down gradient slopes is threatening to cause my quads to cramp up again like what it did last year at this very same location. I slowed down to walk up every slope.

At 30km mark I was suppose to take my power-gel to replenish my energy, but totally forgot about it. During this marathon i planned to consume at least 3 to 4 pacs of power-gel but only manage to consume 2 packets, it just slip my mind. But my hydration was good throughout the race. At this point I also saw Ben our very own Ironman70.3 finisher. He was there to provide encouragement and support. Glad to see him there.

At about 36 – 37km, I increase my pace forward and begin to drift away from Alan. At the same time, I also begin to feel and magnify the pain in my lower back, legs and feet. The route along Bedok reservoir have also taken more of my legs away.

The last 5km to the finish was very tough for me. I glance at my watch it shows 4hr45mins and 5km to the finish. And I know my goal of clocking a marathon below 5hrs is shattered. It was totally not possible to run the last 5km within 15mins, not even in my fittest condition.

I tried hard to push-on with some good pace, but whenever i look ahead in the distance those long slopes at Loyang avenues demoralizes me. I started to walk up every of these long slopes. I was so tired that when i hit one of the flats, I still thought it was one of those slopes.

Finally, arrived at Netheravon road with 1km towards the finish line. I looked at my watch..Goosh!! I took 45mins to cover the last 5km. Finally did a ‘big’ loop around the Changi village park towards the finish line. Completed the race 28mins shy of my targeted time. This was a tough course. It was with God’s grace that I completed.

Alan cross the finish line 20mins later.

I was pretty worried for Stanley. He actually harboured the thought of giving up half way through the marathon due to Plantar fasciitis pain on his inflammed foot. But luckily Stanley followed a group of OCS Army officers and run together to complete the race. When I saw him approaching the finish line I was really glad and relieved. He is jogging with this serve limp on his right leg.

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He did not give up even the odds was against him and have truly today did what my race t-shirt says: "Fight the Fight, Finish the Race and Keep the Faith”.

Trainning for Sundown Marathon

27 days before Sundown Marathon. Stanley and me is training hard for the Adidas Sundown Marathon. We are trying to complete this 43km marathon within 4hrs 30mins.

The secret to successful marathon training lies in staying supremely motivated, training smart & safe, and maintaining proper nutrition.

I think we must not set so much on willpower and determination that we miss out on the big picture of why we want to do this. By the way, why do we want to do this? I should not let myself off by stopping at the first answer! Dig deep! Why do we want to run a marathon?

When i go beyond that first answer, i will begin to realize what is really driving me. When i learn what is really driving me, then i can use that to push myself through willpower and determination. I will build the foundation that will get my subconscious mind working for me, not against me. And God to bless my soaring legs.

In short, we are in for an incredible experience.
“If you want to win something, run 100 meters. If you want to experience something, run a marathon." - Emil Zatopek, 1952 Olympic Marathon gold medalist

It is not always about how fast we can run, but, how controlled we can run at a good consistent speed that will not tire us out too early!

Sprint Triathlon Singapore TriBOB Series

During the past weeks prior to this race, I slacked and had lose step with my conditioning. I was not very motivated to race on the day of the event.

Arrived at the race venue at Changi at 7:30am to set up my transition area.

The race began promptly at 9:05am for my wave.

Jump into the waters at the back of the pack. Started to swim with some vigor but hit into the wall of swimmers. Tried to wrestle my way through the pack but to no avail. The panicky feeling start to set in again. Swimming out into the open seas is not a everydaything for me. The coast got better after i made the first buoy turn. With a clearer coast i manage to swim more easily and finish the swim leg.

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Exited the waters and did a long jog to the transition for the bike leg. This time I manage to identify my bike almost instantly…Kekeke.

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Wasn’t very driven to ride any faster. My pedometer was not working. Stopped a few time to adjust it but it just couldn’t work. Could not gauge what speed i’m going without the pedometer working, but I know I was going real slow.. almost like riding in the park..wahaha. Was overtaken by many racers and a few mountain bikes.

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Finish the bike leg and got into the run. Try to adjust into a good consistent pace for the run. Got into a good pace and lose it…got it and lose it again..it when on like this for the rest of run. The Sun is now shining bright and strong, threatening to melt all the triathletes. But we were all very lucky as the running route was shaded by big green trees. I figured out i need to tag to someone to pull me through for a better run.

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.I found an Indian guy runner infront of me, his pace was faster then me. I chase up abit and tag to his pace. It was alittle hard but still manageable. Drafted on his pace for quite a while. Until the last 400m to the finish i decided to give my all to run to the finish. I over took him. But I know he was right behind me as I could hear his heavy breathing.

And suddenly he speak to me from behind ‘Bro..Bring me to the finish line, pull me through’. Upon hearing that, i replied ‘OK’ and I begin sprinting. Gosh!! This was really mind blowing sprint to the finish I must say. My mind was numb and I was running in anaerobic pace. He was right behind me keeping pace.

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Cross the finish line breaking the tape. Yes!! The race officials put up the tape for me to cross. wONDERful. Another Triathlete is born.

TriBoB really did a great job. Even the participants results were out within the same day. This organization have the passion for Tri.

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"But those who hope in the LORD will renew their strength",

" You will run and not grow weary" - Isaiah 40:31(Bible NIV)

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