BootCamp Num 4

BodyCombat based

Running up and down the room (4 rounds)
Jabs 8 counts (20 times)

Running up and down the room (4 rounds)
UpperCut 8 counts (20 times)

Running up and down the room (4 rounds)
Hook 8 counts (20 times)

Running up and down the room (4 rounds)
Abs Twist 8 counts (20 times)

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Walking Knee with plate (4 rounds)
RoundHouse Kick 8 counts (20 times)

Walking Knee with plate (4 rounds)
SideKick 8 counts (20 times)

Walking Knee with plate (4 rounds)
Front Kick 8 counts (20 times)

push up (20 times)
dips (20 times)
caterpilar run (10 rounds after all in a line)

Always Yesterdays News - HAIZ

Today already 20 May 2010 - Thur

my last post was 14 May 2010, m now making a point to post daily (cross my finger) just to read back on my post to recollect my daily life.

Morning got up...mummy wasn feel good. she got giddy spell!!! must be de weather crazy hot and cold

didn TT wif Su Yee today as Yeong doin clearence wif Su Yee today.

So today is Thur. Today's my fav day!!! RPM C at Hartamas. U were not there :( but class was still at peek energy!!! some 10 over ppl didn make it for my class tonite. i believe the traffic was horrendous. Su Yee and Alex got stuck in traffic almost 2 and half hours from Jaya to Giza. Unbelievable.

No one to eat wif for dinner...came back mum cooked me maggi mee....slup slup yum

19 May 2010 - Wed

Nothing over the top... chat wif Mexx after so so long. Hew was also online. So was Leo!!! :)
but not him....humm

worn my Red Venum pant for BC class 630pm for de 1st time. Geng!!!
but de colour red smeared a lil on de white part of the

18 May 2010 - Tue

i really have short term memory la....haiz. what was it i did ???
oh ya i got saman at Hartamas again. my 3rd saman since i started work there...

19 May 2010 - Mon

Boot Camp!!!!! yeh. check out de workout:

Intro: BOOTCAMP – H.I.I.T. sessions, 4 total intervals (High Intensity Interval Training)

CHEST / SHOULDERS

Cardio : Walking Lunges – 5 min
HOPS AND POPS – 10 REPS
* Jump Jacks - 5 sets
*Push Ups – 5 sets
Perform five jumping jacks and then drop to the floor and immediately do five pushups.
Right back up to your feet for five jumping jacks, down for five pushups.
There is no rest between jumping jacks and pushups. Perform a total of 20 repetitions for each. It’s OK if you need to perform a modified pushup (knees on floor). This exercise is not as easy as it sounds so if you need to do fewer reps to start that’s OK. You’ll curse me after 20 reps and it’s only the first exercise.

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Cardio: Walking Squat wif plate hold in front– 5 min
BURPEES – 5 min

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ABS

Cardio : Combat Knees wif plates– 5 min
crunch- 5 sets
Flutter Kicks – 5 sets
Flutter Kicks -- Lie on your back with your hands under your hips and chin tucked down on your chest. Raise your legs 6 inches off the floor and then alternately move them up and down in short flutter motions (make sure your legs are fully extended). Perform the exercise for 45 seconds.

after Bootcamp and RPM class headed to cindy's place to look for de sin seah... my wrist still in no good shape.


18 May 2010 - sun

Confession...confession... i lied to mom said i had class in Hartamas but in actual fact i didnt. Actually m avoiding goin to the diconia group at SIB (Grief support group). I cant la go wif Mum... will feel a lil reserved and out of place.
But drove her there...on de way my car got heated up!!! Deng!!! lucky is not big problem...went over cindy's place to check and it was bcoz no water. (God please forgive me for lying to mum)

17 May 2010 - Sat

I mistakenly tot dat Alex was doin the 1.30 BC at Taipan today and so no one showed up to teach de class (OPPS!) lucky was only Alfee and Joanne (Phew!!) lucky they understand...

14 May 2010 - fri

Morning - Got my Medical report. All is in good condition. No Hapetites A and B but need vaccination. (3 jabs ) took my 1st Jab today. Cost me RM120
Su Yee gave me de Venum pants to try on... was pretty tite, but manageable la. Will strive to loose a lil bit more fat on my thigh. Hope by doin BP will eventually help!!! De Venum pants is actually a replica made in Thailand. Thanks to PK. Cost me RM 70.

Afternoon - mum bought chee cheong fun for lunch. also asam laksa.

Evening - Penny broke the news to me. It wasnt dat bad! I took it wif a pinch. Life is such... it doesn go around the way we wan it to be. Having said that, im not a person who gives up easily too. If it's worth it and if it's meant to be...it will be.
I will pray for Gods hand to guide me. I kno i am weak but He is not.


13 May 2010 - thur

Its Thurs again. Always look forward to this day.
RPM C in de evening is always energy drenching but everyone likes it. de members like it. and i love it. I look forward to seeing u every thurs :)

Now that i do not have BC after RPMC i can chat longer wif the members after class.
However it will soon change next month when i attempt to do BP. Pray that it's a right choice to do

12 May 2010 - wed

havnt been seeing Hew around lately. Almost a month. Wonder where....
Dinner was great. Cheap but fulfilling chicken chop and mixed grill and satay. all fro price of RM14....wow plus drinks. Its a malay shop somewhere neasr USJ 14 i think!! its next to a tadika.

11 May 2010 - tue
celebrated Joanne Bday at TF Jaya after Jayson BC class 9pm. Jz a simple gesture, bought some cupcakes and blow candle.... :) de end result a shocked ans surprise Joanne

Busy Schedule

wow time really flies....must really be consistent in my journal otherwise i will forget.
Today (11 May 2010)
Didn really prep for BC class in de morning 7am. was still in my car listen to track 3, 4 , 9 and 10 10 min before class start!!! Anyways...ok la de class, mistakes were minimal manage to cover up and members laugh it out.

evening RPM class was burning. 1st session at 630pm started off very cold but after track 3 all vere starting to sweat. And when track 5 (i called it de nightmare track) came in all literary died. "PainKiller RPM 36 was on de list"

7.30pm class i had Alfee to TT, he did tracks 5-9. Thanks for sharing the pain wif me!!!
Alfee had improved a lot on his preQ...Good for him. Pray he gets his clearance soon.


backdate....
Yesterday (10 May 2010)
..... ummm thinking.....
2nd BootCamp. (930am at Giza)turn up was half of last week nia. i guess i scared de members last week.
hehe...i love it so much. and those who were in de class was enjoying de torture. and there were also some outside de studio contemplating if they wan to join next week. i foresee a bigger crown next week. but de studio not big enuf. good sizable class number would be 10-15 max.
RPM crowd was surprising. last week only 2 dis week 10. Yeh!!!

While waiting for my class to start, as i arrived Giza at 7am, had de quiet moment reading de first 6 chapters of the Purpose Driven Life book ( bible class study book)

Day before yday (9 May 2010)
Started Bible study class wif bro. (9am @ SMC premise level 3) Sok yen was our teacher. Its a 5 weeks module based on the infamous Purpose Driven Life book by Rick Warren.
first 7 chapter talks about Why are we here for?

After class straight to church service. Lunch was provided dat Sunday.

BootCamp num 2

get ready BootCampers...be prepare..be extra prepare for torture

BootCamp equipment - Step Board
BootCamp style - Cardio - static - Hold

LEGS
CARDIO - 5 min
place board in front - jump over board - pickup board place in front - repeat

Static - 5 min
lunge wif board
start by standing on board - bring one feet down to a lunge possition - bring de same leg up - alternate leg

HOLD 2 MINUTES
Squat - In set position your kness will be bent at 90 degree angles and thighs will be parallel to the ground. It’s a squat with proper back alignment.
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SHOULDER/CHEST
CARDIO - 5 min
place board in front - jump over board - pickup board place in front - repeat

Static - 5 min
push up wif leg on board

HOLD 2 MINUTES
Iron Cross - Grab the board and hold them at the top of a lateral raise. HOLD FOR 2 MINUTES
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ABS
CARDIO - 5 min
place board in front - jump over board - pickup board place in front - repeat

Static - 5 min
sit up

HOLD 2 MINUTES
Plank - Get into push up position but instead of hands down, place your forearms on the mat. Be sure your body is straight. HOLD FOR 2 MINUTES
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TRICEP/BICEP
CARDIO - 5 min
place board in front - jump over board - pickup board place in front - repeat

Static - 5 min
tricep deeps

HOLD 2 MINUTES
Drive - Set position, back erect, hold board like you would a steering wheel and raise it out in front of you, arms straight, like you are driving a car. HOLD FOR 2 MINUTES

1st times

8 May 2010


many 1st times....


did my 1st bodycheck up
got my 1st lesmills jersey!!! wohoo


BC at 130pm (took over de class 1st day) from Alex C....the class only 2 person turned up. but de energy in de room i tell u can fit 20 ppl.


both de fellas (guys) had martial art backgrounds...it think they were trying their best to outdo me...

haha...i had fun looking at them trying their best.

BodyPump journey (continues 2)

6 May 2010

Did pre clearence wif SuYee morning class 815am @ Taipan. 5 tracks. from tracks 1-5.

Good feedback from her! yahoo. Will attempt de whole class next week. (stay tuned)

BP aside, dis morning woke up wif nitemares...

1st it was Jane calling me up to tell me she tooo...tooo sick to turn up for class RPM . Her class was 715am. and i received call 5 minues to 7am. no choice lor...had to call for cancel.

Den not even a min later received another call (sms) for class cancelation. Ronicia class dance mania at 930am. DENG!!!!...ya and i was rushing for my own class in Taipan at 715am.

Sweat sweat man...i tried calling Hartamas front desk but fail. so i had no choice i texted SuYee to make de nessasary callls. Phew!!!

2 class cancel in a morning. Can anyone beat dat record??? haha

Later after RPM class and BP class headed to RSH wearhouse wif R2...wow we had a great bargain there. we both got de nike air and de lunalite...was a good value for money buy

AIR MAX LunaRacer

My 1st BootCamp class

Wow...i have my own slot at Giza. (Monday 9.30am)
1st day at Giza, 3 May 2010, didn expected so many turn out.

i had 13 members in my class.

Gave them an overview of what BootCamp is all about. scared 1 member off. de class havn even started yet. HAHA...

every one were paired off. those dat remained in class had fun!! litterary cried their lungs out!!

Hope they come back for more torture next wk...

BodyPump journey (continues)

last week Thur (29 Apr) did my second TT wif SuYee. Previous day wif Alex.

Need to focus on Clean and press!! (toward the way down)
Timing was better already.
Su Yee said dis Thur 6 May, i do 5 tracks as a clearence tracks. (hope all goes well)