Getting Fitter One Rep at A Time

Before workout and after workout pics

Today’s another failed rest day, boo. I did 6 single set exercises at high repetitions; until fatigued was reached for each exercise. This kind of high-resistance training is good for muscular endurance, but also presents a chance for injury. I’ve an old shoulder injury which affects my whole right shoulder joint area as well as the scapula. I don’t let it hold me back from training to my full potential but I stop whenever I feel the strain. When exercising to fatigue, it is crucial to distinct between muscle fatigue and muscle strain. When I do feel a strain, I know it is time to end my set. Having such a rigid workout regime, I would be frustrated if it were to be interrupted by injury.

To celebrate today’s record-breaking burpees… hello Tim Tams! Om nom nom nom!

Day 17: Tracked a workout for 480 pts

  • Burpee:
    • 101 reps (+200 pts)
    • rest day? At least break a sweat first.
  • Side Plank Lifts:
    • 65 reps (+100 pts)
  • Weighted Crunch:
    • 3 kg x 100 reps (+50 pts)
    • 3 kg x 13 reps (+15 pts)
    • Did a total of 113 in one set. Again, it said my input was out of range. Ugh.
  • Dumbbell Bicep Curl:
    • 5 kg x 30 reps (+40 pts)
  • Dumbbell 2-Arm Triceps Extension:
    • 8 kg x 30 reps (+14 pts)
    • 8 kg x 14 reps (+12 pts)
    • Did a total of 44 reps in this set but it wouldn’t allow me to enter reps above 30?! wth.
  • Two-Arm Kettlebell Swing:
    • 5 kg x 56 reps (+49 pts)

Barbell squat at 0.86x my bodyweight

I’ve definitely learned to diversify my fitness portfolio thanks to Fitocracy. Who would have thought I’d be doing 45kg barbell squats in 12 reps!? Not only can I do it, I find that I love it! My hard work is definitely paying off in big ways. I haven’t checked the scales lately but I feel leaner, toner, shapelier and a hell lot stronger. It also feels amazing to notice significant difference in my core strength; not only do I have better control to consistently maintain form throughout my sets, I can crank up more reps too.

Lifting heavy is hard work but it is fun and rewarding work. While the health and physical benefits are great, the greatest benefit is the feeling of empowerment. I feel stronger and realize I’m capable of so much more than I had thought. I feel impatient on my rest days, fantasizing about raising and lowering those sexy slabs of metal. I look forward to my workouts in a way I have never looked forward to exercise before, life couldn’t be better!

Day 16: Tracked a workout for 1,324 pts

  • Barbell Squat:
    • 20 kg x 20 reps (+53 pts)
    • 30 kg x 15 reps (+59 pts)
    • 40 kg x 12 reps (+66 pts)
    • 45 kg x 12 reps (+71 pts)
    • 20 kg x 20 reps (+53 pts)
  • Hanging Straight Leg Raise:
    • 15 reps (+7 pts)
    • 15 reps (+7 pts)
    • 15 reps (+7 pts)
    • 15 reps (+7 pts)
    • 15 reps (+7 pts)
    • 10 reps (+5 pts)
  • Crossover Reverse Lunge:
    • 20 kg x 20 reps (+15 pts)
    • 20 kg x 20 reps (+15 pts)
    • 20 kg x 20 reps (+15 pts)
  • Leg Extensions:
    • 15 kg x 15 reps (+13 pts)
    • 25 kg x 15 reps (+15 pts)
    • 35 kg x 15 reps (+18 pts)
    • 15 kg x 15 reps (+13 pts)
  • Dragon Flag:
    • 20 reps (+78 pts)
    • 10 reps (+39 pts)
    • 10 reps (+39 pts)
    • 10 reps (+39 pts)
    • 10 reps (+39 pts)
    • 20 reps (+78 pts)
  • Side Plank:
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
  • Ninja Jump Tucks:
    • 10 reps (+78 pts)
    • 10 reps (+78 pts)
  • Side Plank Lifts:
    • 30 reps (+78 pts)
    • 30 reps (+78 pts)
  • Reptile (Spider) Push-Up:
    • 20 reps (+46 pts)
    • 20 reps (+46 pts)

When You Push, I Push.

I was going to have a lazy Sunday, but nearing the end of it, I had a change of heart. Ian, thank you for bringing out the competitive side of me hurr. Funny how people seem to be wired differently. Some people are so chilled and laid back while others are overly driven and competitive. I’m trying desperately to balance between both extremities cause too much of a good thing is a bad thing. I realize the downside to having an overly competitive drive is that you tend to leave other important life matters in the dust. No no, that’s no good.  On the bright side, I am thankful for the encouragement to push myself harder than I would have without competition. Healthy competition widens the boundaries of what you thought was possible for yourself. Time to harness the good and moderate the bad!

I’ve done well. *Pat on the back*

Day 15: Tracked a workout for 1,552 pts

  • Burpee:
    • 20 reps (+58 pts)
    • 20 reps (+58 pts)
    • 20 reps (+58 pts)
    • 20 reps (+58 pts)
    • 20 reps (+58 pts)
  • Plank Jacks:
    • 30 jumping jacks (+29 pts)
    • 30 jumping jacks (+29 pts)
    • 30 jumping jacks (+29 pts)
  • Body Weight Squat:
    • 20 reps (+16 pts)
    • 20 reps (+16 pts)
    • 20 reps (+16 pts)
    • 20 reps (+16 pts)
    • 20 reps (+16 pts)
  • Side Plank:
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
  • Side Plank Lifts:
    • 20 reps (+52 pts)
    • 20 reps (+52 pts)
    • 20 reps (+52 pts)
    • 20 reps (+52 pts)
    • 20 reps (+52 pts)
  • Reptile (Spider) Push-Up:
    • 15 reps (+35 pts)
    • 15 reps (+35 pts)
    • 15 reps (+35 pts)
    • 15 reps (+35 pts)
    • 15 reps (+35 pts)
  • Dragon Flag:
    • 20 reps (+78 pts)
    • 20 reps (+78 pts)
    • 20 reps (+78 pts)
    • 20 reps (+78 pts)
    • 20 reps (+78 pts)

Explosive Box Jumps

Without the sweat work I have been putting into my Ninja Tuck Jumps, I doubt I’d have the explosive power to perform 60cm box jumps today. The combination of swinging my arms, propelling myself up into the air (wheeee), and landing quietly on the box is pure (dynamic) core sexiness. The explosive leg power development is without a doubt an added bonus too. Yeeeeha baby, another coregasmic session at the gym.


60cm Jumpbox Setup

Into Day 14 since I started getting back into my fitness regime and I am feeling all kinds of awesomeness. My focus in life is to eat healthy, love plenty, be fit and live to the fullest. In the world of health, I believe good things come to those who push hard and smart towards achieving their goals. I have learned to focus on my own progress and not be intimidated by other seemingly uber fit people prancing around in the gym. Remember everybody started somewhere. Just like how I will never give up in the way of stilettos and my blistering feet; I will never give up on fitness because with every workout session, I discover something awesome about myself. Check out my workout session below.


Burning glutes & after workout veggie/fruit juice

Day 14: Tracked a workout for 1,163 pts

  • Barbell Bench Press:
    • 20 kg x 20 reps (+61 pts)
    • 30 kg x 15 reps (+67 pts)
    • 30 kg x 12 reps (+65 pts)
    • 30 kg x 12 reps (+65 pts)
    • 20 kg x 15 reps (+58 pts)
  • Burpee:
    • 15 reps (+43 pts)
    • 15 reps (+43 pts)
    • 15 reps (+43 pts)
    • 15 reps (+43 pts)
    • 15 reps (+43 pts)
  • Two-Arm Kettlebell Swing:
    • 8 kg x 15 reps (+36 pts)
    • 8 kg x 15 reps (+36 pts)
    • 8 kg x 15 reps (+36 pts)
    • 8 kg x 15 reps (+36 pts)
  • Box Jumps:
    • 10 jumps || 30 cm (+15 pts)
    • 10 jumps || 40 cm (+22 pts)
    • 10 jumps || 50 cm (+29 pts)
    • 10 jumps || 60 cm (+36 pts)
  • Dragon Flag:
    • 15 reps (+58 pts)
    • 15 reps (+58 pts)
    • 15 reps (+58 pts)
  • Elliptical Trainer:
    • 0:03:00 || Moderate (+22 pts)
  • Machine Dips:
    • 26 kg x 15 reps (+15 pts)
    • 26 kg x 15 reps (+15 pts)
    • 26 kg x 15 reps (+15 pts)
    • 26 kg x 15 reps (+15 pts)
    • 26 kg x 15 reps (+15 pts)
  • Lat Pulldown:
    • 26 kg x 12 reps (+23 pts)
    • 26 kg x 12 reps (+23 pts)
    • 26 kg x 12 reps (+23 pts)
    • 26 kg x 12 reps (+23 pts)
    • 26 kg x 12 reps (+23 pts)

590 Bodyweight Rep Workout

No gym, hah, no problem. I was aiming for a 1,000 rep really, however this workout still whooped my ass. By my third set, I was starting to compromise form so I rested for a minute or so. Being a time challenge workout, I had to just keep on pushing hard after tidbits of rest. I constantly reminded myself that a half-ass workout equates to half-ass results, holding my form as best I could.

Although I didn’t do 1,000 reps, I combined some of the more advanced bodyweight exercises and stand bloody proud even completing 5 sets. What a challenging and exhilarating session all at home! 10 chocolate points each to building both muscular strength and endurance, and another 10 for challenging my cardiovascular system. Today’s time was 59.48 minutes.

Day 13: Tracked a workout for 1,610 pts

  • Divebomber Push-Up:
    • 10 reps (+19 pts)
    • 10 reps (+19 pts)
    • 10 reps (+19 pts)
    • 10 reps (+19 pts)
    • 10 reps (+19 pts)
  • Burpee:
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
  • Dragon Flag:
    • 10 reps (+39 pts)
    • 10 reps (+39 pts)
    • 10 reps (+39 pts)
    • 10 reps (+39 pts)
    • 10 reps (+39 pts)
  • Ninja Jump Tucks:
    • 10 reps (+78 pts)
    • 10 reps (+78 pts)
    • 10 reps (+78 pts)
    • 10 reps (+78 pts)
    • 10 reps (+78 pts)
  • Plank Jacks:
    • 10 jumping jacks (+9 pts)
    • 10 jumping jacks (+9 pts)
    • 10 jumping jacks (+9 pts)
    • 10 jumping jacks (+9 pts)
    • 10 jumping jacks (+9 pts)
  • Side Plank:
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
  • Bench Dip (Seated Dip):
    • 20 reps (+18 pts)
    • 20 reps (+18 pts)
    • 20 reps (+18 pts)
    • 20 reps (+18 pts)
    • 20 reps (+18 pts)
  • Jump Lunges:
    • 10 reps (+13 pts)
    • 10 reps (+13 pts)
    • 10 reps (+13 pts)
    • 10 reps (+13 pts)
    • 10 reps (+13 pts)
  • Jump Squat (Toyotas):
    • 10 reps (+9 pts)
    • 10 reps (+9 pts)
    • 10 reps (+9 pts)
    • 10 reps (+9 pts)
    • 10 reps (+9 pts)
  • One-Leg Romanian Deadlift:
    • 10 reps (+10 pts)
    • 10 reps (+10 pts)
    • 10 reps (+10 pts)
    • 10 reps (+10 pts)
    • 10 reps (+10 pts)
  • Side Plank Lifts:
    • 20 reps (+52 pts)
    • 20 reps (+52 pts)
  • Reptile (Spider) Push-Up:
    • 20 reps (+46 pts)
    • 30 reps (+70 pts)

Training for Handstand Push-Ups

I think the handstand push-up is a beastly skill. The bodyweight junkie in me just wants to (above other goals) achieve this badass helluva push. When I attempted my first men’s push-up yonkie donks ago, I trained long and hard! Whoever says that  standard push-up requires only a very basic level of fitness is wrong. It takes mental muscle and if you’re at that trying stage, don’t give up and keep on pushing. If it doesn’t challenge you, it ain’t gonna change you.

I held my handstand position against a wall for 60secs and repeated it for 3 sets. Will try lowering down, and pushing up short distances by next week. More pics will be posted on my next  workout log although I doubt there’ll be noticeable differences until day 30. We’ll see, here’s day 11…

Day 11: Tracked a workout for 1,091 pts

  • Wall Handstand:
    • 60 sec (+27 pts)
    • 60 sec (+27 pts)
    • 60 sec (+27 pts)
  • Reptile (Spider) Push-Up:
    • 15 reps (+35 pts)
    • 15 reps (+35 pts)
    • 15 reps (+35 pts)
    • 15 reps (+35 pts)
  • Side Plank:
    • 120 sec (+109 pts)
    • 120 sec (+109 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
  • Hollow Rock:
    • 20 reps (+31 pts)
    • 20 reps (+31 pts)
    • 20 reps (+31 pts)
    • 20 reps (+31 pts)
  • Ninja Jump Tucks:
    • 10 reps (+78 pts)
    • 10 reps (+78 pts)
    • 10 reps (+78 pts)
    • 10 reps (+78 pts)
    • Semi rest Day- Home bodyweight workout

Up-ing My Game

Today’s workout was pure torture-cise. I kept on pushing through my sets, oh yea, totally flexing my mental muscle. It helps putting on a bunch of high energy tunes towards the end, it gives the extra boost when I need it the most. I aimed for higher set training, and felt a sexy burning sensation with most of my exercises. Usually I take a break between sets, but today I pumped it up all the way. To avoid being plagued with achy muscles tomorrow, I made sure to properly warm up, cool down as well as stretch to reduce the risk of me overburdening my body.

“I don’t have time to lift, I make time”Image

Day 9: Tracked a workout for 1,286 pts

  • Flutter Kicks:
    • 30 reps (+11 pts)
    • 30 reps (+11 pts)
    • 30 reps (+11 pts)
    • 30 reps (+11 pts)
  • Elliptical Trainer:
    • 0:03:06 || Moderate (+23 pts)
  • Barbell Squat:
    • 20 kg x 15 reps (+50 pts)
    • 30 kg x 12 reps (+57 pts)
    • 35 kg x 12 reps (+61 pts)
    • 30 kg x 12 reps (+57 pts)
    • 20 kg x 15 reps (+50 pts)
  • Body Weight Lunge:
    • 40 reps (+65 pts)
    • 40 reps (+65 pts)
    • 40 reps (+65 pts)
  • Sit-Up:
    • 20 reps (+13 pts)
    • 20 reps (+13 pts)
    • 20 reps (+13 pts)
  • Machine Dips:
    • 26 kg x 15 reps (+15 pts)
    • 26 kg x 15 reps (+15 pts)
    • 26 kg x 15 reps (+15 pts)
  • Barbell Curl:
    • 10 kg x 15 reps (+18 pts)
    • 10 kg x 15 reps (+18 pts)
    • 10 kg x 15 reps (+18 pts)
  • Dragon Flag:
    • 10 reps (+39 pts)
    • 10 reps (+39 pts)
    • 10 reps (+39 pts)
    • 15 reps (+58 pts)
    • 15 reps (+58 pts)
  • Side Plank:
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
  • Plank:
    • 60 sec (+27 pts)
    • 60 sec (+27 pts)

Too Much of a Good Thing

So yesterday was my scheduled rest day which means I was able to train harder today. Rest is one of the most essential components in creating a balanced fitness regime because your body needs time to build muscle and replenish energy. To avoid feeling restless on my next rest day, I’m going to list some activities to curb the ants in my pants syndrome and still feel all that awesomeness while resting.

Things to do when taking a rest day from exercise
Stretching, play sports, swimming, massage, shopping, hiking or any other activities that I enjoy. Anything that’ll break the rut from my consistent training and will refresh me mentally so I can return to my training with enthusiasm.

Here’s a good read while we’re on this topic: Rest Methods

So today I did my first ever Dragon Flag, an extreme coregasmic exercise made famous by Bruce Lee. I you tubed it the night before and thought it looked way cool. Hey it isn’t just a flashy exercise alright, the Dragon Flag has been noted as one of the best three abdominal exercise you can do. Definitely worth a try and a little something to add to your exercise black book.

Check out this vid

Image: Me strength training with the Bent-Over Barbell Row at 20kgs. Deadlift 0.6x my weight in a month? Hell yea, let’s do it!

Day 7: Tracked a workout for 835 pts

  • Lat Pulldown:
    • 25 kg x 15 reps (+23 pts)
    • 25 kg x 15 reps (+23 pts)
    • 25 kg x 15 reps (+23 pts)
  • Side Lateral Raise:
    • 3 kg x 15 reps (+11 pts)
    • 3 kg x 15 reps (+11 pts)
    • 3 kg x 15 reps (+11 pts)
  • Push-Up:
    • 15 reps (+29 pts)
    • 15 reps (+29 pts)
    • 15 reps (+29 pts)
    • 15 reps (+29 pts)
    • 15 reps (+29 pts)
    • 15 reps (+29 pts)
    • 10 reps (+19 pts)
  • Hyperextension:
    • 15 reps (+5 pts)
    • 15 reps (+5 pts)
    • 15 reps (+5 pts)
  • Side Plank:
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
    • 60 sec (+54 pts)
  • Dragon Flag:
    • 15 reps (+58 pts)
    • 15 reps (+58 pts)
    • 15 reps (+58 pts)
  • Sit-Up:
    • 44 reps (+28 pts)
    • 44 reps (+28 pts)
  • Elliptical Trainer:
    • 0:05:00 || Moderate (+37 pts)
  • Bent Over Barbell Row:
    • 20 kg x 15 reps (+32 pts)
    • 20 kg x 15 reps (+32 pts)
    • 20 kg x 15 reps (+32 pts)

“Fitness needs to be perceived as fun and games or we subconsciously avoid it.” – Alan Thicke

Lil’ Pixie’s Royal Birthday Celebration

Celebrating little Pixie’s cozy birthday on velvety couches, dimly lit designer lamps, and surprise flaming lambourghinis.


R pulling some sizzling lap dance moves on the bday girl


♥ Odette & Odile ♥

Choosing our Poison

Doing the Blow Job shot on our knees and without hands, very cheeky!

Not half as wild as last year’s celebration, but another memorable night to keep.

Daily Dose of Juicy Goodness

The ABC juice

I first stumbled upon the ABC juice at a vegetarian restaurant a few years back. The original version might be a tad too soil-tasting to stomach, so I suggest adding more apple to begin with. Being a mighty detoxifier, it is best taken on an empty stomach before breakfast. Whether you are recovering from a hangover,  or just need a vitamin kick to start a fabulous week, this is one of the healthiest juice combination I know.

Ingredients:
1 Apple
1 Beetroot
2 Carrots (Medium)

Directions:
Blend everything in a fruit juice extractor

You could use either red or green apples, depending on your taste preference. Red apples sweetens the juice and the green ones gives it a sour twist. Sometimes I add a stalk of celery, but only do this if you like the vegetable. Otherwise, another variation is to add ginger and lemon for favor and extra benefits. Note NOT to blend the lemon with the other ingredients, but squeeze on top to taste. Add some ice and give it a juicy stir. Enjoy!

“Health Benefits

Apples are rich in Antioxidants, fibers, minerals and vitamins. Antioxidants prevent damage to our body cells, means they prevent carcinoma. The fiber content helps to regulate bowel movements and it reduces cholesterol. Apples further prevent dementia and over weight.

Beetroots are rich in important Antioxidants, minerals  and vitamins which support cardiovascular health (prevents harm to blood cells) and which assist the all over health of a human mind. Some studies have found that beetroot juice has a positive stamina effect, which makes it perfect as pre work out booster.

Carrots are an excellent source of Vitamins and minerals, especially Beta Carotene (Vitamin A). The root improves your eye sight, your skin and your immunity and fights and helps in preventing cancer. It is a great tonic and as juice it will give you extra nutrients value.” - Helene Dsouza