Estate Run
1 hour of badminton

Estate Run
Pushups - 10 x close, 10 x standard, 10 x wide
Crunches - 15 x 3

So cute!

Double Happiness!

Look here!

Langrisser - Best game ever

Langrisser (Warsong)





This is the first ever game I've played. Well, not really the first, think that would karate on the ancient apple pc. Langrisser is the first RPG (Role Playing Game) that I've played and it's also the reason why I'm hooked on RPG games. It is still to date one of the greatest strategy games.

What sets Langrisser apart from others is its tremendous scale. Most similar games have you controlling between five and ten single units. By comparison, in Langrisser it's not uncommon to control over thirty units at one time, fighting against scores of enemies on a single map. The main characters are extremely powerful unit dubbed "generals". Each general commands a battalion of generic soldiers, and the two share an important symbiotic relationship with each other.





Some guy did a in-depth summary here

Can't wait for my Langrisser III to arrive.

Update: Langrisser III is sold out... Boo Hoo!!!

IPPT

IPPT at Khatib Camp





Took my IPPT on 13 June before my deadline on 14 June (Hahaha). Managed a pass with incentive.

Some points to note:-

Shuttle Run - 10.4secs (4 points)

Wasted time during the turns, should end before and reach for the sensors.
Time to achieve - 10.2 or faster

Sit-up - 39 (5 points) no sweat

Standing Board Jump - 216 (2 points)

Aiming point should be above and away from the board, have to tuck in my legs more during the lift.
Distance to achieve - 238 or further

Chip-up - 5 (2 points)

Basically have to improve upper body strength
Reps to achieve - 11

2.4 run - 10.36 (5 points)

Good effort (pat pat myself). However, wasn't exhausted after the run which meant I didn't push myself enough. The trick is to run fast during the start then keep the pace. Somehow I know my body will push itself to keep up. It's only 6 rounds.
Timing to achieve - 9.59mins or faster

On the whole, good job! Time to spend the 100bucks!

Training - Weights & Cardio

Gym at Toa Payoh






Went to the gym besides the Toa Payoh stadium, cost me $2.50.

Shoulder Press 5kg x 12, 7.5kg x 10, 10kg x 8, 7.5kg x 10
Incline Press up 5kg x 12, 7.5kg x 10, 7.5kg x 12
Bicep Curls 5kg x 12, 7.5kg x 10, 5kg x 15
Tricep Curls 5kg x 12, 7.5kg x 10, 5kg x5

Did another 3km run the following day

Distance - 3km
Timing - 14mins 6secs

Training - Cardio

Running at Toa Payoh Stadium





Did another 3km run today, timing was better but still needs improvement.

Distance - 3km
Timing - 14mins 4secs

I'm averaging 1min 53secs a round, need to reduce to 1min 40secs.

Training - Weights & Cardio

Training in Toa Payoh





Pullups - x3
Chinups - x2 x2 x2
Dips - x4 x5 x10
Situps - x15 x 15 x15
Pushups - x10 x10 x10

Distance - 3km
Timing - 14mins 45secs

Training

Training in Toa Payoh





Pullups x 3
Dips x 4 x 5 x 6
Chinups x2 x2 x2

Situp x15 x15 x15 (Shoulder blades off the ground)
Pressups Diamond x 10 Standard x 10 Wide x 10

Distance - 3km
Time - 16mins 50 secs

15 days to go

Training - Cardio

Training at Toa Payoh





Pullups - 6 x 1
Dips - 3 x 5
Situps - 3 x 15
Pushups - 3 x 10

2.4 run - 11mins 36secs

17 days to go

Training - Cardio

Running at Toa Payoh Stadium





Today's run was good attempt, managed to complete 5 rounds in 7.45mins. Next run to target 3km (7.5 rounds). Timing must not excede 12mins 30secs.

20 days to go.

Training - Cardio & Weights

Training at Toa Payoh Stadium





Dips - 3 x 5
Sit-ups - 3 x 15

Interval run - Fast lvl 6 (60sec) , Slow (60sec), Fast lvl7 (60sec), Slow (60sec), Fast lvl8 (60sec), Slow (30sec), Fast lvl9 (30sec), Slow (30sec), Fast lvl9 (30sec), Slow (30sec), Fast lvl10(30sec)

To increase duration of fast intervals to 45sec.

Training - Weights

Training at Toa Payoh





Push-ups - 36
Sit-ups - 60
Dips - 13

Prepare proper workout schedule.

Note to self: aim for 2-3 sets of 8-15 reps

Training - Cardio

Running at Toa Payoh Stadium





Ran short sprints today.

Slow (90secs) x 3, Fast (60secs) x 3, Slow (60secs) x 3, Fast (30secs) x 3

Heart Rate after run = 120 beats per minute

30 push-ups 40 sit-ups

Nixie Clock

Cool way to tell time

Chronotronix V400

As they say... Amazkins

Training - Cardio

Velocity Run





Second run with RunningLab (Novena). Think the long distance running won't be ideal for my training, Will cut down the frequency and opt for more interval trainings.

Diatance - 13km
Time - 1hr plus

Briegal by FichtenFoo

Mecha Diorama

Briegel

This diorama was recently completed by FichtenFoo and its absolutely increadible! I'm planning to (if it's humanly possible) to create something along this line. You can see the rest of images here.

Disaster!

Oh My God!







My room has been mutated converted to a baby cum storage room and my butt got kicked out of the house... sad...

Training - Cardio & Weights

The Weight Workout

Alternate between weight workout A and weight workout B, 3 days a week, resting at least a day between sessions.

Perform each pair of exercises as alternating sets. That is, do one set of the first exercise, rest for the prescribed amount of time, then do one set of the second exercise, and rest again. Repeat until you've performed all the recommended sets.

Note that the sets, repetitions, and amount you rest between sets change from week to week.

Workout A

1. Split Squat

Rest a barbell on your trapezoids and stand with one foot 2 and a half to 3 feet in fron of the other, each in line with its corresponding buttock. Keep your upper body erect as you descend until the top of your front thigh is parallel to the ground. Pause, then press back up to the starting position.

+ barbell lunge

2. Romanian Deadlift

Stand holding a dumbbell in each hand (palms facing your thighs). Keeping your knees slightly bent and your back naturally arched, push your hips back and lower the weights until they’re just below your knees. Then push yourself back up.

+ standing dumbbell press

3. Dumbbell Bench Press

Grab a pair of dumbbells and lie on your back on a bench or Swiss ball. Hold the dumbbells at arm's length above your chest. (If you don't have a bench or Swiss ball, do the exercise lying on the floor.) Lower the dumbbells to your chest, then press the weights back up. (Without a bench or Swiss ball: Lower the dumbbells until your upper arms touch the floor. Then press the weights back to the starting position.)

+ chinup

Workout B

1. Front Squat

Grab a pair of dumbbells so that your palms are facing each other and rest the ends on the meatiest part of your shoulders (not your collarbone). Your upper arms should be parallel to the floor. Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. When your upper thighs are parallel to the floor, pause, and then return to the starting position.but having the weight closer to the floor makes it easier to balance throughout the lift.

+ close-grip chinup

2. Dumbbell Stepup

Holding a pair of dumbbells at your side, stand facing a step or bench. Place one foot on step and push down through your heel to lift your other leg up to the step. Return to the starting position and finish a set of 12 to 15 reps with one leg before switching legs and repeating the exercise.

+

Barbell Bench Press

Keep doing pushups in week 2, but add this. Do three sets of 12 repetitions to improve chest strength. Lie back on a bench with your feet flat on the floor. Remove the bar from the uprights using an overhand grip (palms facing away from you), your hands slightly wider than shoulder-width apart. Slowly lower the bar to your chest, just below the nipples. Pause, then press the weight back up until your arms are straight again.

3. Standing Barbell Shoulder Press

Grab a barbell with a shoulder-width, overhand grip. Stand holding the barbell in front of you at shoulder level, your feet shoulder-width apart and knees slightly bent. Push the weight straight overhead, leaning your head back slightly but keeping your torso upright. Pause, then slowly lower the bar to the starting position.

+ dumbbell face pull

Week	Sets	Reps	Rest
1	2	15	75
2	2	15	60
3	3	12	75
4	3	12	60

The Interval Workout

Alternate between interval workout A and interval workout B, 2 days a week, on the days between your weight workouts.

To perform the intervals, run or cycle at the fastest pace you can maintain for the duration of the sprint time. Then slow down to a pace that's about 30 percent of your full effort for the "recovery time."

Repeat until you've completed all the prescribed intervals for each workout.

Workout A

Week	Intervals	Sprint Time	Recovery Time
1-2	4	30 seconds	90 seconds
3-4	6	30 seconds	90 seconds

Workout B

Week	Intervals	Sprint Time	Recovery Time
1-2	3	60 seconds	180 seconds
3-4	5	60 seconds	180 seconds

Running at Ang Mo Kio & Bishan

First run with the Sgrunners AMK/Bishan Group (four people)




Left knee still hurts. Pain starts from the bottom of the patella. Going to get a knee guard.

Distance - 12km
Time - 1hr 30mins (very slow run)