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FATHINSN's Recent Blog Entries
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Saturday, February 11, 2012
Another blog that combine two days into one, need to do this as the internet connection at home is very unreliable right now, something about the service company is currently doing maintenance or something like that.
*** *** *** *** *** ***
My jump rope result on 8th and 11th Feb 2012:
- Feb 8th, I did 2 min before and after BodyRock, so total 4 minutes and 450 jumps
~~~ which also means, Week 2, I did total jumps 8 minutes.
- Feb 11th, I did 2 min before and after BodyRock and within BodyRock, 6 minutes, so total 10 minutes and 1290 jumps
~~~ which also means, Week 2, I did total jumps 18 minutes and I got Sunday to get at least 12 minutes to reach weekly goal 30 minutes!
*** *** *** *** *** ***
BodyRock workouts on same days, those that I marked "(Modification)" means I change a little bit, maybe the equipments and "(Alternative)" entirely different exercises:
- Feb 8th 30-Day Challenge (Jan-2012) Week 4 Day 3 What Doesn't Kill You Workout
www.bodyrock.tv/2012/01/25/day-3-wee
k-4-of-the-30-day-challenge-what-doesn
t-kill-you-workout/
Workout combined Lisa's and Sean's
Timer: 12 rounds of 50s work/10s rest = 12 minutes
Workout:
Lisa-Marie’s 3 Exercises Cardio Core & Conditioning:
#1 (Modification) Push-up & Front Raise with a pair of 5lbs dumbbells
= 5, 6
#2 (Modification) Bag Drag without any weight (so should be Walking Plank?)
= 20, 24
#3 Commando Push Up, Roll & Mountain Climbers
= 1.5, 2
Seans 3 Exercises Legs & Shoulders:
#4 (Modification) Shoulder Lift & Squat & One Leg Lift with a pair of 5lbs dumbbells
= 6, 9
#5 (Modification) Round the world with a pair of 5lbs dumbbells
= 19, 20
#6 (Modification) Squat & Press with a pair of 5lbs dumbbells
= 4 (with 2 5lbs dumbbells but so hard to straighten arms up), 9 (a 5lbs dumbbells)
- Feb 11th 30-Day Challenge (Jan-2012) Week 4 Day 4 Stronger Workout
www.bodyrock.tv/2012/01/26/day-4-wee
k-4-the-30-day-challenge-stronger-work
out/
Lisa's Cardio, Resistance, Strength & Conditioning Workout
Timer: 24 rounds of 30s work/10s rest = 16 minutes
Workout:
#1 1 Push-up + Burpee + Tuck Jump
= 5
#2 (Modification) Jump Rope
= 45 (was having trouble with untangled the rope before started jumping)
#3 Switch Lunge (Modification using the Pink Sandbag)
= 19
#4 (Modification) Jump Rope
= 85
#5 (Modification) Modified Push Up with Spider Knee
= 9
#6 (Modification) Jump Rope
= 50
#7 High Knees x 10 + Mountain Climbers x 10
= 3
#8 (Modification) Jump Rope
= 80
#9 Side Burpee & Oblique Abs + Tuck Jump
= 4
#10 (Modification) Jump Rope
= 85
#11 Push-up + Side Plank Twist + Oblique Drop
= 3
#12 (Modification) Jump Rope
= 75
#13 V Abs Left
= 7
#14 (Modification) Jump Rope
= 80
#15 V Abs Right (actually I did this one first then the V Abs Left as my right side is weaker)
= 6
#16 (Modification) Jump Rope
= 60
#17 Hug Knees + Star Jack
= 11
#18 (Modification) Jump Rope
= 90
#19 Single Toe Touch Abs
= 8
#20 (Modification) Jump Rope
= 70
#21 Squat Jump
= 13
#22 (Modification) Jump Rope
= 65
#23 (Modification) 1/2 Burpee + 1 Modified Push-up
= 7
#24 (Modification) Jump Rope
= 70
*** *** *** *** *** ***
I also started to go to Pilate classes, once weekly. I think it will be much healthier for me to join classes, to be with other people outside the comfort of home when doing exercises, a nice change from doing workouts alone at home :D Besides, the fee is quite cheap and I've know the instructor since last year which also a colleague's wife (no stress of thinking the instructor will inform colleague on my progress, haha).
- Feb 8th 1 hour Pilate class
*** *** *** *** *** ***
Total Workouts on both days, 8th & 11th Feb 2012:
- 8th Feb, total 83 minutes = 60 minutes Pilate Class (1st workout of the day), 4 minutes jump rope, 12 minutes BodyRock and 4 minutes cool down and 3 minutes stretches.
- 11th Feb, total 25 minutes = 4 minutes jump rope, 16 minutes BodyRock, 3 minutes cool down and 2 minutes stretches.
Saturday, February 11, 2012
A blog for my workouts on 2 days! We have problem with the internet so instead of blogging daily, I have to combine two into one!
*** *** *** *** *** ***
Anyhow, first my result of jump rope, of what I've done on those 2 days:
- Feb 5th, I did 4-min before and after BodyRock, so total 8 minutes and 845 jumps
~~~ which also means, Week 1, I did total jumps 14 minutes but unfortunately 16 min to get that weekly goal 30 minutes!
- Feb 7th, I did 2 min before and after BodyRock, so total 4 minutes and 460 jumps
~~~ which also means, Week 2, I did total jumps 4 minutes.
*** *** *** *** *** ***
For BodyRock workouts, those that I marked "(Modification)" means I change a little bit, maybe the equipments and "(Alternative)" entirely different exercises:
- Feb 5th 30-Day Challenge (Jan-2012) Week 4 Day 1 RockStar Booty Workout
www.bodyrock.tv/2012/01/23/weel-4-da
y-1-of-the-30-challenge-rockstar-booty
-workout/
Workout #1 Lisa's Extreme Cardio Workout
Timer: 12 rounds of 50s work/10s rest = 12 minutes
Workout:
#1 (Modification) 1 Leg Push-Ups and Jump Over with a 5lbs dumbbells to jump over
= 8.5, 5, 6
#2 (Modification) Side Straddle Run’s & Burpee’s using the a pair of 5lbs dumbbells
= 7, 10, 10.5
#3 (Modification) Squat and Woodchop – Alternate Sides Using the a 5lbs dumbbells (hard to do woodchop with two, haha)
=16, 18, 16
#4 (Modification) Plank Jump with hands holding armrest of a chair
= 40, 55, 50
Workout #2 Sean's Chest & Triceps Workout
Timer: 12 rounds of 50s work/10s rest = 12 minutes
Workout:
#1 (Modification) Pushup with Spider Knee (not elevated)
= 10, 8, 8
#2 (Modification) Diamond Push Up
= 11, 9, 10
#3 (Alternative) Walking Pushup
= 6, 6, 8
#4 (Modification) Tricep Alternating Lunges with a pair of 5lbs dumbbells
= 8, 8, 4
- Feb 7th 30-Day Challenge (Jan-2012) Week 4 Day 2 Strip The Fear Workout
www.bodyrock.tv/2012/01/24/day-2-wee
k-4-of-the-30-day-challenge-strip-the-
fear-workout/
Lisa's Plyo Cardio & Strength Workout (it's only Lisa's workout, no Sean's)
Timer: 12 rounds of 50s work/10s rest = 12 minutes
Workout:
#1 (Modification) Push-up + Clean & Press & Squat & Press with a pair of 5lbs dumbbells
= 4, 4, 4
#2 Plyo-metric Jump & Press Up
= 7, 7, 7
#3 (Modification) Plank & Floor touch & Knee Tuck
= 16, 22, 26
#4 (Alternative) Modified Pushup
= 20, 20, 22
*** *** *** *** *** ***
Total Workouts on both days, 5th and 7th Feb 2012:
- 5th Feb, total 36 minutes = 8 minutes jump rope, 24 minutes BodyRock and 4 minutes stretches.
- 7th Feb, total 20 minutes = 4 minutes jump rope, 12 minutes BodyRock, 2 minutes cool down and 2 minutes stretches.
Sunday, February 05, 2012
Another long weekends coz another off day on Monday, in lieu of public holiday, Prophet Mohammad's birthdya, on Sunday, yay! Usually, we will have parades of different teams, either from schools, organizations, etc etc. It's usually involves walking, carrying erm, banners? (not sure what call in english, haha) When I was a kid, usually did from the town hall to the town mosque. Nowadays, I think it's in the stadium - haven't seen live for long time, it's usually so crowded and hard to find parking spot that dad usually don't allow us, mom and me, to go unless we hitch a ride with him but he always go very, very early (he always involved either as a committee member or organizing the team)!
My workout for Feb 4th, 2012:
1. Warm up 2-min (3 x 30s exercise /10s rest) with jump rope, total 220 jumps
2. My result for BodyRock 30-Day Challenge Week 3 Day 5, The Fast & Furious 800 Rep Workout (Only did Lisa's 800 Rep Challenge, was too light-headed to do Sean's next):
www.bodyrock.tv/2012/01/20/day-5-wee
k-3-of-the-30-day-challenge-the-fast-t
he-furious-800-rep-workout/
Posted my result in BodyRockers team's forum:
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=18287x46952
x46156678
Timer: Stopwatch = Got 12:20
Workout:
#1 25 Modified Push Ups
#2 (Alternative) 100 High Knee March
#3 (Alternative) Crunches
#4 (Alternative) 100 High Knee March
#5 25 Squats with a pair of 5lbs dumbbells
#6 (Alternative) 100 High Knee March
#7 25 Triceps with chair
3. 2-min (3 x 30s exercise /10s rest) with jump rope, total 230 jumps
4. Cool down 4 minutes and stretches 3 minutes
Total workout = 2:00 + 12:20 + 2:00 + 4:00 + 3:00 = 23 minutes 20s ~ 23 minutes
*** *** *** *** *** ***
February 2012 Jump Rope Goal = 30 minutes weekly
This week, Week 1, I've done previous 2 minutes + latest 4 minutes = total 6 minutes
24 minutes to go!
Posted my result in Jump Rope Challenge team forum:
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=8245x4328x4
6337736
Saturday, February 04, 2012
Blog about this much latter than I wanted to but past days was full of whirlwind things, mixture of happy and stressful things!
1st, it was the giddiness of driving a manual, 4-wheel-drive with my high heels, offered by my boss!
Then, 2nd, getting compliments from my pilate instructor how I look great after months haven't seen her (I joined again the pilate classes).
3rd, got a team watch (with the team's project name engraved at the buckle). I always wanted to get myself a new watch, the one that I have right now started to have "peeling skin" at the metal straps.
And 4th, some issue with my new job contract (No medical coverage! No bonus! My salary lower than my colleague who 1 year junior and just joined the company! Though, she was much more cleverer than me, asking so high but me, I was too afraid to ask more than 20% increment). This made me wake up from my rose-tinted world, I should pursue much better salary instead of just get content of what I have and the words praises. It's really not asking much to get much, much higher than I have right now, considering #1 leads and colleagues always satisfied with what I've done so far, either written or verbal reviews (unless they too afraid to say negative remarks to me?), #2 I'm currently doing two totally different job skills - document controller and technical assistant - so I should be getting a much better salary, right? and #3 I've been a contractor for years, permanent status seems to be so hard to get so isn't it fair to compensate with giving me raise? So, these 3 days weekend (Monday is an lieu off days coz Sunday is public holiday) is a strategy period with my parents, especially dad who was a retired employee from same company and knows the tricky ways to handle things!
My workout for Feb 2nd, 2012:
1. Warm up 2-min (3 x 30s exercise /10s rest) with jump rope, total 205 jumps
2. My result for BodyRock 30-Day Challenge Week 3 Day 4, We Found Love Workout 2 (Lisa's Cardio, Power & Strength Workout):
www.bodyrock.tv/2012/01/19/day-4-wee
k-3-of-the-30-day-challenge-breaking-d
awn-workout/
Posted my result in BodyRockers team's forum:
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=18287x46952
x46134413
Timer: 12 x 50s exercise/10s rest = 12 minutes
Workout:
#1 (Alternative) Tuck Jump & Dip (as if avoiding punches) = 14, 10, 12
#2 Modified Pushup Tuck & Stretch Backward, alternate legs = 6, 8, 8
#3 Side Plank Leg Lifts Right Side = 10, 9, 15
#4 Side Plank Leg Lifts Left Side = 11, 12, 19
3. Stretches 2 minutes
Total workout = 2:00 + 12:00 + 2:00 = 16 minutes
*** *** *** *** *** ***
February 2012 Jump Rope Goal = 30 minutes weekly
This week, Week 1, I've done 2 minutes, 28 minutes to go.
Tuesday, January 31, 2012
The last day of workout in January 2012 and even with cramps, I still managed to finish, yay! Dunno why when I do jumping or quickly went through strength, not feeling too much cramp but when I do slowly strength exercises, I had to focus on doing proper form AND holding the aches of cramps, haha. But so far, not too terrible cramps of TOM so I survived the day at work (lots of document management) and home (exercises)!
I combine jump rope and BodyRock workouts, sipping water and wiping off sweats whenever I can, hehe.
BodyRock 30-Day Challenge Week 3 Day 3 Re-do Week 2 Day 3 (the website had maintenance and no workout was posted):
www.bodyrock.tv/2012/01/11/day-3-wee
k-2-of-the-30-day-challenge-wild-ones-
workout/
Posted my result for BodyRock workout in the team forum:
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=18287x46952
x46117251
My workout for Jan 31st, 2012:
1. Warm up 2-min (3 x 30s exercise /10s rest) with jump rope, total 215 jumps
2. My result for Lisa's Resistance, Cardio & Core Workout:
Timer: 12 x 50s exercise/10s rest = 12 minutes
Equipment: a pair of 5lbs dumbbells
Workout:
#1 Clean & Press with weight = 10, 15 (improved compare to last time 10, 13)
#2 Squat Leaps = 20, 20 (improved compare to last time 16, 16)
#3 3 Tier (Modified) Push ups = 12, 9 (last time was 8, 11 so not sure what's this, haha)
#4 (Alternative) Modified Pushup = 14, 11 (last time was 13, 13 so same reaction like #3)
#5 Squat & Press with weight = 9, 15 (last time 11, 11 so I think quite good this time)
#6 Switch Lunge’s = 20, 18 (last time was 26, 40 but I think this time is better as I did in much better form, dip deeper)
3. 2-min (3 x 30s exercise /10s rest) with jump rope, total 200 jumps
4. My result for Sean's Legs & Shoulder, I did 1 round of 15 reps instead of 3 rounds:
Using stopwatch, equipment a pair of 5lbs dumbbells
Workout:
#1 Swing with a 5lbs dumbbell
#2 Up Right Row with a pair of 5lbs dumbbells
#3 Squat Jump Press with a pair of 5lbs dumbbells
#4 Lunge Press Side Turn with a 5lbs dumbbells
Total minute = 6:41 round up to 7 minutes
5. 2-min (3 x 30s exercise /10s rest) with jump rope, total 205 jumps
6. After a short rest (harder to do exercises on 2nd day of period), 2-min (3 x 30s exercise /10s rest) with jump rope, total 180 jumps
7. Cool down 3 minutes and Stretches 2 minutes
Total workout = 2:00 + 12:00 + 2:00 + 7:00 + 2:00 + 2:00 + 3:00 + 2:00 = 32 minutes
*** *** *** *** *** ***
For tracking my January 2012 jump rope goal:
Total jumps = 215 + 200 + 205 +180 = 800
Goal = 5K
Previous total = 4280
Current total = 4280 + 800 = 5080
Jumps to reach my goal = 5000 - 5080 = 80 extra, reached my goal on the last day of January, WooHoo!!!!
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