What a day

Did 1 period of mass PE and 6 periods of relief for PE as well.
total time on pe activities. 4 hours++.
during that time i did all these with them :
200 pushups,
200 Jumping Jacks,
200 Squats,
100 burpees.
Ran 3.2km.
All in the lovely sun. and constantly projecting and giving instructions.

No wonder i felt like puking while i was in the gym after school.
good lord. i didn’t have the strength to do chinups or dips, even my bench was weaker. OMG.
ended up doing the following in the gym:
5 sets of chinups to failure.
Bench X 4 sets
Shoulder press X 4 sets
Planks LRC X 2 sets
Shrugs X 1 set
seated row X 3 sets

really felt light headed and nauseous. Note to self. eat before hitting the gym.
but on reflection. I LOVE 1A4. such a lovely class. So positive, so cooperative,and really a class that i think will win over ALOT of staff. Please stay lovable. please please please.

headed to Ghim moh for some italian before heading home. shiok man. hard earned meal. heh.

wow.

Today was another of those days. i feel… urgh. i like being busy, i want to be busy. damn it. argh.
spent a period with 2t1, one with 3t3, and another 2 relieving the sec 3NA malay students. Then it was 2 periods of lifeskills with my 1t2.

After a tea / honey water break with the new staff, i hit the gym, and did some conditioning.
Chinups
Dips
lats pull down
seated row
lunges
resistance tubing

aching but its a good ache. its been a while since i had such a workout. just need to do more cardio conditioning.

Had dinner and watching Romeo and juliet right now. hahahah. the old old one from the early 90s. updated with guns and cars and other modern day facilities.

Le Weekend

Friday:
spent the morning working out in NTU,
2 X 2k Ergo,
Arnold presses 4X10
Seated Row 4X10
Then headed to the contract school to settle some outstanding admin, and had a chat with Roz, Jassie, QY and Matt.
after that i headed back, washed up and rushed to wheelock NYDC to celebrate faizal’s bday.
nice to see everyone again, chatted for a while, placed some bets on the match that night, and headed to paragon for some coffee/tea at Ah Mei.
Had a nice chat with ah boy as well.
hitched a ride back with Derek, Bei, and Ah Chye.

Sat:
Coaching with TL, and the sparks. I’m wondering if i’m losing my touch. sigh. they’re just not performing as well as i think they can. how much is the manpower issue, how much is me ? I’m worried and disappointed, but they can only get better.

but there were good sets in between, and those give me hope. if only they dared to reach out and go long, as i have been telling them to time and again. just tat bit more.

ran the bridge route, and did stairs sprints at the national stadium, almost puked my guts out after the stairs sprints, but it was good. distance abt 6-7km.

after that went to suntec and novena square to walk around and waste some time, picked up some items that i needed from carrefour (batteries and toiletries) and then headed to Jin’s place for the dinner / housewarming.

food was good. as usual, and the company, Excellent. played loads of wii, ate alot, played taboo, drank a bit more, played Jenga. heh. loads of good clean fun. Trent was a blast too. Apparently he’s a golf pro, and he’s gonna hook me up with some golf gear. yeah!

Sunday:
Had a quick breakfast, and it was off to alumni training. despite the feeling that people would no show cuz of the rain, most of us did show up, and we had a great session. really good. did the 6×3mins sets, 2 race courses, and some other things. nice.

then i bummed around for a bit, and then I had a session with the sparks again. really lost my cool at them today, and if i could take it back… would i ? maybe. just maybe.
just feel that they are taking too casual an attitude towards the db thing. yes you are volunteers, but still. you made a commitment. keep it. QED. if i didn’t take that team, i’ld have a lot more time to myself. as in seriously, a lot of time to enjoy with my alumni clique after trainings, with my Lilies after their training. met up with pals for lunch and all. but no. i also made a commitment to you. is it too much to expect regular attendance? i do not think so.
sigh.

After that had a late lunch at the banana leaf restaurant(opposite the bus park). Good stuff, headed back home to sleep.
and here i am. 8 pm and blogging my thoughts down before i forget everything.
and its a new school day in 11 hours.
faugh.
I’m happy yet depressed at the same time cuz of this weekend.

Briefings

Was in NIE for briefings, and it was interesting, some of the lecturers are my kinda people, the kind i like to work with / for, so i think i’ll be having fun while i’m there.

Hit the gym, and did solid chest routine, as well as a short set of ergo.
Flat bench 4 X 10
Cable Flyes 4 X 10
Decline bench 3 X 10
Ergo 5 mins set x 2 

felt good but had to rush off to the next set of lectures.

I saw NJP as well, he was posted to WWSC for his Contract, and will be doing EL in NIE as well. Fantastic.

met up with Eric, he finally got into the system, which is good for him, after 15 years in the engineering profession, he needed a change of environment. He was offered Phys Ed, but he was worried about his longevity (at the age of almost 40), it is a valid concern i guess, though he is the fittest looking guy his age that i know of. So he chose to take D&T and Maths instead, but knowing him, he will still stay active in sports. which is good.

Dinner at JE was good. the Duck rice and the dumpling soup was excellent. the meat was not the kind that gets flattened by the guy at the chopping board, so it was thick and yummy! the sauce rocks too.

A quick update

Today(monday) was spent doingsimple stuff, mostly admin..

Headed to NIE Gym to do some weights. the 2 basic leg exercises and upright row.

Squats 4 X 10

Deadlift 4X10

Upright rows 3X10

 

After that was a quick lunch and off to NIE Registration @ the Gymnasium(gymnastics room)

Was quite a quick and painless affair. met up with some old schoolmates, and i think this intake of nie trainees are gonna have a hell of a lot of fun! =)

Its about 5 weeks away from the NIE orientation, and i’m really looking forward to it.

as for the wii, i’ve managed to get Bully working, but not okami. ah well.

 

 

Training / coaching

cycled a total distance of 54 km to and from kallang today, for the ECG coaching session. today’s attendance was 7 people. which was pretty disappointing

anyway we still clocked abt 7 km. abt the same as usual.

Let’s talk about the cycling experience. Traffic around the major malls were terrible. there were 3 places to take note of: Centerpoint to the Cathay, Suntec CIty, and Vivocity.

Centerpoint to Cathay,
multiple idiots in cars. Nuff said. their jostling to cut the queue to get into the parking lots was insane. was almost hit by a car that just cut in. ass!

Suntec: the PC Show.
Traffic was backed up till the duck tours area under the flyover. and the traffic was NOT moving.

Most notable was a TIBS Bus, those long bendy buses? yeah. that one. It was blocking the stretch of road b/w marina and suntec. that t junction was stuck for a looong time, and traffic was terrible. but jsut after that bus, it was clear roads all the way to vivocity.

 Vivocity:
as usual, people were trying to cut into the carparks. dang.

Serious. UGLY people should not be allowed to drive. as in UGLY in behavior. not physically ugly, though some eye candy in a nice car would be nice to see at a traffic junction too. 

anyway back to the cycling, stopped over at west coast park for a cheeseburger and a coke.

after that was jurong town hall road, which was ok, except for a junction where my shoes slipped and my groin slammed onto the seat. that bloody hurt!!! good lord. it hurt to piss after that. but its ok now.

thank goodness.

 

 

 

Tuesday Training.

Just got back from a training session. damn shag. the sun was scorching!!!! ARGH.
So this is what i did today.
run to NTU SRC, Do 3 X 400m Sprints/intervals. felt nauseous, so headed to the gym.
Did 4 sets of front / hack squats
4 sets of bench press, full ROM to the chest, no bouncing, controlled motion.
felt nauseous again, went back to the track, did 1 X 400, and jogged back home.

took a cold shower and here i am.
good lord i must be crazy to train in such heat.
gah!

total milage for the runs 6.8 km. much more to improve. argh.

an update

Thursday was spent doing fuck all i think. Mostly watching shows and all.
oh yeah. i cancelled the booking for the cruise, and watched Narnia with Liz and SL. It was GOOD. Found out some things, and i won’t need to break my golden rule liao. Heh. that’s life i guess.
part of the past 2 reflections came together.

Friday. Went back to school to settle some admin, and talked to my principal and vice principal about the changing of my second CS (curriculum studies) subject to maths instead of EL. was told that they may offer me D & T instead. but i don’t mind that either. Had a nice chat with them as well, seeing a different side of them, and i think i would like to work for them in the future too. they ARE people developers.

after that, headed to NIE to submit some documents, and i was off to the SRC. It was a nostalgic walk, and brought back many memories of walking to the SRC for OST, OTT, and other activities. nice.After that, headed to Holland V to meet Waimun for lunch and beer. talked about his progress in rowing, and his future plans, as well as career options. it was a good talk.

after that headed to Vivo to meet my crew from FDS for dinner, and as usual, everybody was late, and we waited damn long. Due to the massive crowds, we went to harbourfront center, and the only place with lots of seats was MacDonalds, and so, we had our dinner there, talked for hours and had a good time. we left close to midnight, and i was too exhausted, and just took a cab home to crash. made it home just in time at 2359. NO MIDNIGHT SURCHARGE! WHOO HOOOOOO!

Coached the TL today(Sat) at 8am. there’s a new cutie in the boat man. new eye candy, but more work to train up again. ah well. But i was disappointed by the turnout today. only 6 people showed up, mainly due to health problems and / or trying to do their national duties. i.e. factory mode.

THEN…… it had to rain like fuck from 10 am – 2pm. walked to Golden mile(army market) to makan and had to go back to coach ECG. some improvements. they managed to do distance sets of up to 1.6km. i’m happy for them,and can see how much they have progressed since i took over the team in Feb.

Went to Suntec, and hit up the cocoa tree warehouse sale, and grabbed a shitload of chocolate. mostly for mum and some dark chocolate for myself. my new comfort food.

when i got home, the RC were setting up some karaoke thing for the dumpling festival. and made so much fucking noise for hours on end. i ended up getting so pissed off i took my bike out to the sports complex for maintenance, pumping up the tires, making adjustments,tweaking the seat angle and height, adjusting the shifters, general maintenance that takes my mind off things.

after doing all that i just HAD to take my bike out for a ride. ended up taking a short ride to Holland V, and cycling back. it was a nice ride, and class 95 was ROCKING. Their BPM show was damn good music to spin to. i liked it. saw a couple of accidents on my way up and down, but mostly quite minor (in that there were no casualties, just damage to the cars).

generally sustained abt 27-28km/h by just spinning and enjoying the ride.
it has been an eventful week. and there’s alumni AND ECG again tmr. whee.

Fartleks

Ran to NTU, did 4 X 400 Fartleks, and did 200m intervals along the 2km route back Home.

Its been too long since i last did this.
only managed to hit 1.27 for 2 rounds, then it was 1.33 and then 1.40 for the final round.

but the ache in the legs is good.
looking forward to more of these sessions!

once my doc gives the clearance i intend to go canoe in kallang at least twice a week.

Gym Session

Joined Bryan for a gym session at the old NTU Gym.
Hit the shoulders and chest with the following exercises.
Standing Military Press X 4 Sets
Bent Over Rows X 4 Sets
Lats Pulldown X 4 Sets
Upright Rows X 4 Sets
Bench Press X 3 Sets

Was Good except that i pulled a nerve in my traps, fiery pain ensured, but after doing lats pulldown as an alternate exercise, i managed to get rid of the pain, and was able to go on to the upright rows.

It felt good to work out again, and really ,doing weights in the gym is different from doing at home.

Fantastic session indeed.