Kung-Fu Wednesday!

"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit." - Aristotle 7am - Morning Trail Run Time: 1hr Distance: … Continue reading Kung-Fu Wednesday!


Active Rest Monday, Barbell Tuesday

"If you love life, don't waste time, for time is what life is made up of." - Bruce Lee Monday - Active Rest  615am - Yoga  1pm - SMR + Stretch  Full body self massage w small medicine ball (30mins) 15mins Soak in the Jacuzzi  Full body stretch In the Sauna (15mins) HRV: 77 (-7) … Continue reading Active Rest Monday, Barbell Tuesday

Enduring Endurance!

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee W11D5 - Kettlebell Friday 7am - Trail Run  Distance: 3.4Miles … Continue reading Enduring Endurance!

DisneyLand, California Adventure and LA County Fair Travel Workouts

W10D5 - Active Rest  Greasing the Groove Location: Disneyland - Done throughout the day, 1 set a time for max reps (not to extreme failure) - Whenever I felt like it or found a bar or similar equipment - Yes, that includes doing dips while waiting in line for a ride 😉 Dips Pullups Front … Continue reading DisneyLand, California Adventure and LA County Fair Travel Workouts

W10D2 – Spartan Kettlebell Workout

"Don't measure yourself up against others. Measure yourself against your yesterday." - John Tang (yup, came up with a quote 🙂 5PM - Spartan Kettlebell Workout 16kg Kettlebell 3 Circuits AMRAP, no rest 2-Arm Swing-Catch and Squat Clean & Press (Left) 2-Arm Swing-Catch and Squat Clean & Press (Right) 1-Arm Swing (Left) 1-Arm Swing (Right) … Continue reading W10D2 – Spartan Kettlebell Workout

W6D4 – Aerobic + Power Endurance 

Hours of Sleep: 3 (3:00-7:00) Sleep quality: 6/10 HRV: 79 Notes: Tried sleeping at 00:00 but couldn't. After an hour of frustration, I went about reading, doing some OSM and SMR and coming up with more ideas for the blog. I could have continued staying like this but at 2:30, I thought maybe it's time … Continue reading W6D4 – Aerobic + Power Endurance 

W6D3 – Aerobic + Strength Endurance

Hours of sleep: 2.5 (0030-0300) Sleep quality: 9/10 HRV: 75 Reflection: Woke up at 3am again but this time I slept at 00:30am. Surprisingly, I was fully awake and refreshed, as if I'd slept a good 8 hours! Not sure what's happening but I did not take an afternoon siesta yesterday either. Maybe my sleep quality … Continue reading W6D3 – Aerobic + Strength Endurance

W4D3 – Strength & Met Con

Weights / Gym Finish one exercise then move on, rest as long as needed. (Reps in brackets) Jefferson Deadlift, 60kg (6L-7R-10L-6R) Dips, body weight (8-8-9-12-14) Front racked Squats, 40kg (6-7-8-8) Weighted pull-ups, 10kg (bodyweight:26, 5-6-6) Met Con Workout  Circuit workout with no rest! 3 sets of 1min per exercise: Alternate medicine ball archer push-ups Seated … Continue reading W4D3 – Strength & Met Con

W3D2 – Strength

Calisthenics / Kettlebell 3 sets AMRAP (Reps in brackets) done in a circuit: Bodyweight pushups (15, 12, 12) Reclined bodyweight rows (15, 15, 15) Lunges with leg on bench behind (10, 12, 12) Hanging leg lifts (8, 8, 9) Cross-body mountain climbers - consecutive to opposite elbow then consecutively laterally to the outside of same … Continue reading W3D2 – Strength

W1D1 (27.06.2015)

Week 1 Day 1 - Strength Day 3 sets of As Many Reps As Possible (AMRAP), done in a circuit 1. Inclined push-ups with knee on the floor (~10) 2. Reclined body-weight rows (10~12) 3. Pull-ups (1) 4. Standing Calf Raisers (~10) 5. Walking Lunges (15~20) 6. Hanging Leg lifts (~5) 7. Hanging oblique knee raise … Continue reading W1D1 (27.06.2015)