Friday, August 13, 2010
http://muata.org/MLBFdocs/Turbulence_Training_4-Week_BWW.pdf
• After every 12 weeks, take one week off from Turbulence Training for recovery purposes.
During the recovery week, you may perform light, low-intensity workouts.
• Workout 3 days per week alternating between workout A and workout B.
• Train intervals 3 days per week. These can be done after strength training or on non-strength training days. Make sure you have at least 1 full rest day per week.
• In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
• Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise followed immediately by the next (A1 & A2).
– Beginners & Intermediate: Rest 30 seconds after completing the exercises in the Superset (i.e. after A1 & A2).
– Advanced: Rest as little as possible between exercises and supersets. Rest only to take drinks of water or if whenever you feel like you need a break.
• Use the recommended lifting tempo for all exercises (except for any holding exercises like the planks where it is just a static hold).
– For example, (3x15) 2-1-1 means 3 sets of 15 reps at a 2-1-1 tempo (2 seconds to lower, 1 sec pause, 1 sec to lift)
• Finish each workout with stretching for the tight muscle groups only.
Warm-up
• Never skip a warm-up. For a warm-up, perform this circuit 2x’s using a 2-0-1 tempo:
– 10 reps of bodyweight squats or lying hip extensions
– 20 second plank
– 6-10 reps of kneeling pushups or pushups
– Do not rest during the warm-up circuit.
• If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.
Sample Workout Structure
• Here’s how a sample workout looks:
Bodyweight Warm-up Circuit 2x’s (this should take you less than 5 minutes)
• Bodyweight Squat – 10 reps
• Plank – 20 seconds
• Pushup or Kneeling Pushup – 6 reps
Turbulence Training Strength Workout (ex. Beginner Workout A)
1A) Lying Hip Extension (8 reps)
no rest – go directly to:
1B) Plank (15 seconds)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.
2A) Prisoner Squat (12 reps)
no rest – go directly to:
2B) Bird Dog (5 reps)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.
3A) Kneeling Pushup (8 reps)
no rest – go directly to:
3B) Side Plank (5 seconds)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.
4A) Band Pull (15 reps)
no rest – go directly to:
4B) Ab Curl-up (15 reps)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.
Turbulence Training Intervals
• See below for Interval instructions.
Stretching
• Stretch tight muscle groups only.
Fat fighter! hahaha!!!
Ok now to state some goals.
short term : 10km marathon at 12th Sep 2010.
Current Height : 172cm.
Current Weight: 81kg.
Desired weight: 70 kg
Desired daily Calories intake: 1785 Calories.
http://www.convertunits.com/from/kg/to/lbs
http://www.hpb.gov.sg/hpb/default.asp?pg_id=1016
No more than 100g of carbs (Eat right)
Perks: tattoo? tt burberry shirt without any bulge.
Thursday, July 01, 2010
there's no one else.
just You n me.
the God i know.
Does not stand aside while i fall.
Does not turn away while i reached out to Him.
Does not reject me when i fail.
He is ever faithful.
Dun think too much about it. It is not what u seem, in the end. God sees it. That's all it matters for now jed. =)
Monday, June 28, 2010
Greater things in store
Been growing abit lazy, kinda lost the motivation. Missed tkd for starters. But now with my injured ankle. All these have become a fad in the past. Missed those training moments. hmm.
Going to keep on running. keep on working out. I have a vision to follow, a dream to chase.
1. 70kg
2. Nissan Murano. (man i loved suv)
3. take a step n be a gd cgc.
4. At least 1 fruit for the yr.
5. study hard.
that's abt it. going to kip coming back for this.
Saturday, June 12, 2010
If you haven heard about it yet..
This is probably the last time im going to haf this much. well. ruthless guys kinda fun.
Have been busy for quite some time ever since i ord. didn't have much time to spend with some of my friends either. or even family for that matter. A lot has happened. but it cant stop us. Come on, we been thru so much, what is this little thing.
Really starting to miss the poly friends too. Used to hang out once a wk, yet now wif everyone's busy schedule. It's difficult to even see everyone on bdaes. kinda sad to see it turned out like this.
but i guess, we all have grown up and taken our place in society. Some started working, others still serving NS. while for me, im starting school soon. Once again another new environment. Used to think i have a bunch of friends will be going uni with me. Didn't expect.. well, to be the only one going in now. Guess times have indeed changed. A transition is taking place, and yes, i have to hold on for it now. I can be who i want myself to be. tt's all it matters. Thank God for placing other ppl in the sch too. Didn't expect ruth to join me in the same course. Will really look out for each other in our own ways i guess, but well. we do wat we can then.
been doing a lot of training lately, cant be as lazy as i was in the past or in camp. I realised being a farmer now really apt for wat i can been gearing myself up for. There's sch, cg,personal life, rls wif ppl, my own health. It's what really keeps me going on everybody. Of course there's a few promises here and there. im not intending to break it. I wanna see myself thru all these. Because, i know i can.
I ploughed the ground, sow the seeds, water and tend to it. And then, i wait. you guys should too. Until then.
Saturday, April 10, 2010
Feels like the end
Having a slight urge to close this blog down for good. Haven been updating much(ps3 is doing system update now) and i guess even without the viewership, it's still a gd place to vent some thoughts out.
Been thinking a lot, dreaming a lot(sleeping a lot), lazing a lot. Just waiting for the days to pass by and disturb the enlistees on my last day. Dreams have been.. happy and weird most of the times, sometimes even waking up confused. Been thinking about what everybody is saying. And honestly, i rly felt like doing it. Yet many at times, unprepared to handle the tasks at hand. and i dun feel like blogging anymore. Accumulated so much things for this post, yet i forgotten most of it just arriving here.
Friday, March 12, 2010
Man of circumstances
A dear friend of mine had some issues gng on. N being forced by circumstances, he has to well..
MAKE A DECISION.
All these will changed his life dearly, yet these are the things tt u can't just avoid it. Circumstances forced us to grow up, to wake up. The world out there is not all dreamy and happy always, thr's a downside too. Yet the decisive factor is not the situation, but an individual's choice. Does one choose to wallow in self pity? Or grow up and take charge? Both are men forced by circumstances. Yet what u do will leave behind a mark. Just like Job, and David. Men forced by cirumstances, yet never chose to give up. Yet in all the down times, they forced their soul to well. Adapt and grow up.
Life is not all tt bad ppl. It's not even hw stupid/clever ur decision is.
It's ur attitude, unfazed by circumstances tt will leave a mark :)
Friday, February 26, 2010
Lil confession
haha feels exactly like the days i used to maple. owell! gng to jw svc now. and hello to the only friend tt follows this blog!
Sunday, February 21, 2010
Monday, February 15, 2010
CNY
1. i finished my pay.
2. Haven completed Dante's Inferno(it's kinda disturbing to play)
3. i puke till thr's nth left and then wat do u noe! the bitter yellow bile! on joseph's bdae!
4. This yr cny feels more enjoyable with the family.
5. im booking in on wed morning.
6. half a bottle of chivas left at rebel(any takers?)
7. life rocks. but i will settle for something simple next time. =)
The Hardest Things
The hardest thing will be to say it's ok. but it's rly not.
The hardest thing is to after all these. to love somebody, well struggling behind everything,
thinking. just thinking.
did one get where he's coming from.
Sunday, January 31, 2010
HAPPY BIRTHDAY GUYSON
Met alot of interesting characters too! shall not diverge so much on the blog though. Kiddy friendly =D
Thursday, January 21, 2010
Rambling of the day
Starts to wonder, what is everybody's friendships made of? How can one make a decision just so lightly when he/she decides not to be part of something anymore, and give up all that is around them? Is the friendship made cos ure part of something, or because i just want to be ur friend and nothing more to that?
I just want to continue to be your friend, whether ure part of something. or not.
Sunday, January 17, 2010
Simple pleasures of JED
i think these is a known fact ever since i got a ps3. whenever i have new game i will love to stay at home, like mr RENO will put it. i have NO LIFE.
My AH TAS!(dunno how to spell) fruit juice from ion! hahaha xy n i ventured the top levels of ion on sat and we found an AH TAS supermarket! Of course it doesn't come cheap, $4.50 for 500ml of no fruit concentrate goodness!!! or wat it seems lah. I recall xy n i like to walk around town aimlessly in the past, always going to starbucks cos it seems rly AH TAS, and cos we were poorer then. =P
ARE YOU READY FOR THE UNVEILING OF MY LATEST DARKEST SECRET?!??!?!?!?
Saturday, January 09, 2010
Friday, January 01, 2010
2010 NEW YEAR RESOLUTION
God gave me lots of impt people to walk by my side in this year. Marc, my 7 21st people esp ly, jc n glen, lileng, ter and the bb gang(even though im not one), w506 n my army/poly mates. Thanks for never giving up on me, always believing in me. Laughing with me at every mountains, comforting me at every valleys. thanks for being a part of me and let's look forward for a gd 2010!!!
For my 2010. For starters i wanna walk closer and be stronger in my foundation. Im not going to give up, and keep trying. Just got to set my heart and do it!!!
1. Be 70 kg when i ORD! 11 kg to lose in 6 months!
2. Have a gd amt of money in my account by the end of the year.
3. Go Hongkong with the tt 7 people!
4. Dun be so lazy!
5. Be a better son and brother to the family.
Thursday, December 31, 2009
Highlights of 2009
hahaha yes we did it again. The day where all the hopeful singles comes out to enjoy the love for each other. Once again in this picture, im glad to say some has finally left the grp to be unite with their new half! =) AND IN 2010. IT HAS FINALLY COME TO PASS, JED WILL NOT BE SPENDING VAL DAY WITH YOU ALL ANYMORE!!! Cos it's cny and i nid to pai nian. hahaha!
This yr was abit different than the usual. I was trying to squeeze everybody together for a one time celebration. And im glad it all worked out with all the budget constraints!!!
This is the nicest card EVER!!! 5. Driving Licence!!!!
6. Australia!!!
7. Baptism8. Ending the year well with W506!!!
Wednesday, December 30, 2009
Sunday, December 20, 2009
Thursday, December 03, 2009
Monday, November 30, 2009
Saturday, November 07, 2009
Just when everybody is counting down...
Finally going to make my way there. This wk hasnt been any exciting, but it was awesome just to be on a lil road trip wif baba seet for some degree applications. Darn, i regret not studying hard in poly. It's really coming back to haunt me just trying to get into other instituition other den sim. Pondering on whether to go for honours or a simple degree will cut it for me. Then again, these are things that i can work on after my trip. hah!
Honestly, i haven felt the excitement(anxiety) coming yet. to me, it's probably just a uber long outfield. the part of Australia haven really sunken in either. Appreciates the well wishes many have given me. Like lileng said, nobody will miss me, and i tink so too! it's too short of a trip, think abt it this way. Dun see me for the usual three times and i'll be back to bug you in no time!
Personally i think for now i will rly miss joy. haha she's the newest addition to us and at an age of 10 yrs old. she's awfully irritating and cute at the same time. Never fails to put me down, yet make me laugh at the same time. I think she will grow up to be like venis though! hahaha! Anyway joy if you see this(i noe u wun. u dun even rmb how i look like), this big bro in china is going to australia to continue to serve in army. So i'll see YOU and ur MMS rly soon! stay nice dun be naughty drink more water!
Anyway, things to accomplish there will be to..
1. lose some weight. Having really been watching what i eat and gaining lots of weight. Time to go thr in time of dire straits and lose those chumps! unlesss thr's fish n chip for meal everyday!
2. Work on my spiritual life - Im going to be baptised soon. and i haven really got time to prepare due to the fact i will be baptised on the same day i touched down to Singapore!!! Haha this 3 wks will be like Jesus in the wilderness, hopefully i come out of mine a lot stronger den before!!!
Sunday, November 01, 2009
Pondering...
BAPTISED! yay! haha, i have officially a wk left to tell my family about it. Cause on the day i touched down from the plane, i will get baptised! =D
I dun tink i nid to write where im going and all already, since im VERY naggy and i like to harp alot. hahaha!!! oh man, going to miss the people. but hey! 29th i'll be back! =)
And we will all be happier on Dec. =))
Have been thinking quite a bit about different decisions that i am about to make. Whether it's sch after ORD, or just church matters. I'm just feeling insecure about the choices im going to make. Some days u feel like u can do EVERYTHING! Others u dun think u can quite make the cut. As you guys know, im not very wise in making decisions, some how, it just happen and i always live with it regretting. The tougher path. haha! So today's sermon really spoke to me, to trust God's calling. My DREAM.
=)) i'll probably share more indepth along the wk, since im booking out on tues nite! Keep praying for me yea?
Saturday, October 24, 2009
Guess what, that feeling was really.. once i sat in the car and placed my hands on the steering wheel, i immediately felt the peace of God.
"Yes God, let's do this."
And yep, i passed! haha! have been driving ever since as long there's an available vehicle. Yes, im not that good yet, but yea i PASSED! haha!
These few days i just keep forgetting stuffs. Not the very big ones, but really the little ones. Many times in life, it's not the big things that causes the big hoohaas in your life. It's the little ones too.
God is concern with your details too.
I remember wanting to write this post few days back, but i keep forgetting what i wanted to pen(or type in this matter =X) down, i find myself getting stuck at a certain point, and had to just go through, leaving the details behind. I think the revelation for this particular week is indeed to,
Sunday, October 18, 2009
8:58PM
Sunday, October 11, 2009
oh. no. im getting older arent i? haha! oh yea before i forgot
Saturday, October 03, 2009
4:48P.M.
Sunday, September 27, 2009
6:57 PM
I realised how much of an influence i am today, especially to the younger ones in the cg like kim, jessica n linus. Ever since my birthday, i took it to heart that i cannot be a stumbling block to them. I cant be like the other big brother that's ok with them drinking, getting tipsy or drunk that they can skip church the next day just because i have done the same. I have been drinking a lot nowadays, cause initially i want to build back the level of tolerence i once had for alcohol. It's part of being in this scope of my job. But now i feel it's really good to be high SO i can have fun, that itself is an addiction. It's WRONG. I made a mistake, it's ok to have fun, but all of us must set our priorities right. Mine will be God, not the alcohol, not that kind of 'fun'.
On a sidenote, i really like what was preached during cg this wk. The first thing that occur to me was the storm is not of the Lord, the earthquake was not of God, but the gentle wind was God's. I used to think that God must move MIGHTILY, and not the gentle still voice of the Holy Spirit. Thus im always confused of the voices in my head. I spend a lot of time trying to figure out whether God's speaking to me, or I'm doing all the talking myself. Indeed, He comes like a gentle soothing wind. Sometimes, we need to take time to pull ourselves back over the hectic lifestyle we're leading and go back to that first place, that first thing we did when we first received Him, and known Him, that when we feel the wind, we will not miss it, and know it's His doing.
The other issue would be how to deal with temptations. Only when something is truly dead, full resurrection can take place. I cant put only a certain percentage of myself in controlling myself, of dealing with the temptation. I got to give in my all to break and overcome the temptation, that's when the FULL RESURRECTION can take place.
Once we truly break free, then we will be able to MOVE ON. Even when the past temptation may come forth to tempt you again, but you will not falter, you will not waiver, for it no longer have it's grips on you.
God allows us to be tempted, cause He wants us to deal with it. He knows, we cant just continue to carry this sin in our lives. We need to kill the flesh, to experience FULL resurrection of the Spirit.
This will be the wrestle, and im not letting go. The next time i blog, i hope it won't be me still trying to conquer this tiny problem. Cause im moving on to take on bigger giants!
Monday, September 21, 2009
1. get my ps3.
2. revamp my room - i really want to paint it purple
3. lose the weight accumulated for the mth.
Things to do this wk.
1. Go to SIM open house
2. Go to MIS n check out the courses.
3. Go to joce's party if thr's one!!! haha!
and lastly, blogspot has been giving me sum issues. it's just not tt convenient anymore.
probably have an affair wif Tumblr soon? guess we'll see!
PRESENTSSSS!!!
HAPPY BIRTHDAY TOOOOO...
Happy 20th Birthday to Teresa!!!
Well, for my birthday. Apparently i have lost some memory due to the alcohol. Like i did not recall jc standing in front of me while i paid the bill, the grp circle... BUT I RMB I DIDN'T SAY ANYTHING LIKE BIG EARLOBES N LONG HAIR GAL. haha! I do recall making a long speech, and isabel realised i kip saying "it's not easy.." well, on the account it's really not easy trying to make a speech when you downed a few cups of mixed alcohol already! haha! But yea,
Everything is possible with God, amen?!
Anyway really would like to take this opportunity to thank those who visit my blog and attended my party. You people have been a great bunch of friends anyone could have in my life. It's really lovely to see you all still so cheery after all this time! let's jiayou together!
Saturday, September 19, 2009
the hangover
Haha I'm rly touched by wat everybody done, the lil things n the big surprises! Ty for loving me so much!
I will catch u all ltr alrite! On my way to church now. =)
Saturday, September 12, 2009
How to get to Friends@Jelita
How it looks from outside. there's an O'Brien and 7-11 at the entrance of lvl 1.
Take the escalator up to 2nd floor.
On your left is the place!
Sunday, September 06, 2009
Does God exist?
On a side note. I finally met up wif jas for a meal ever since her bdae. Had a good chat with her, and of cos, both of us were prepared to get straight into that conversation that's kept silent for 2 years. So with some dessert and a pint of beer for me. We were good to go!
After hearing everything, i feel it was a closure of that chapter. It has been over my mind over and over again ever since that day. At least now, i felt i finally let go of that issue.
Many times in my life, i told myself i got to let go and let God. And honestly, i felt that i did so. But then why am i reminded of it so many times. It's like deep down, perhaps there was a part of me that i kept holding on.
Indeed, maybe it's time i got to let go, not only the sad issues, but the happy ones together too. Looking back, will be like Lot's wife, on that comfort zone that im have given up resisting in. Maybe, that was what hold me back time and time, to hold back about relationships. To get out on that pity zone that i have for myself, and build myself a shelter to enter in. To deal issues with God.
Im not sure whether after that day did the other 2 of us move on. But, i guess it was all meant to be. God must have known about it, and it was an opportunity to test our characters, and our faith.
yes, we were upset, but we didn't have time to mourn. Others maybe, but not us. We had to keep it together for the younger ones. We had to be strong for them. Im glad u 2 hold it together all the way.
That incident made the best and the worse out of me. It made me understood who i should rely on, and my dependence should be on God, not her. It cause us to rise up to the occasion, and mould the character in us. It bonded the cg, to make sure everybody will be alright, that their priorities be set right. We saw the vision together, to stick close to one another. like coals keeping each other on fire. Once we reach optimum temperature, we were then made to scatter. To start burning up other coals. The greatest blessing, is to serve and not be served.
It made the worse out of me too. I started doing things i never once imagine to be doing during that period. In the process, i closed up to new friendships. Simply said, i lost the ability to connect to others on a deeper level. Even till now, im constantly trying to regain all that i lost, only to realise it's tougher den when i started.
After that i made a prayer to God like the many times before. I lift them all up, and let you take hold of the reins.
You know, when you are desperate for something in God, He will just give it to you?
It worked for me too, on a good Sun morning. =) other than waking up at 820 and tithe to the taxi company once again. Anyway i had a gd bible study today and it was about where your foundation should be build on! Indeed, it should be on a solid rock called Jesus, and not on your friends, your leaders, or even your pastors. People can let you down, even in times we are unfaithful. He is always faithful. that, u can test.
After that was service. Pastor Tan shared an insightful phrase today.
"Those who are last will be first in the Kingdom of God. Those who are first will be last."
And it all depends on your,
1. Faith
2. Spirit of Repentence
3. Bearing of Fruit
I think for me, i started out being last, building relationships just because i didn't had any then, and i slowly move my way up. Some how i lost my way some where, and the younger ones rose up to take the place, and i became last again. But i will catch up. Be ready for it then alrite!
And the best was the announcement of the Men's ministry! Yea i do feel there's certain struggles that can only be shared among brothers, like army and all. It's a few good steps in a day!
See, God doesn't shortchange you. When He gives, He makes sure you get it!!!
Lastly, i feel that's a need to address one last issue. Perhaps my words have somehow created an misunderstanding between us. Perhaps it was the words of others that got both of us on the guard. I didn't meant to distant myself, i just want to focus on God and let no temptation take hold of me. I do cherish the relationship that we have, and i missed that feeling of having you around as a friend. Drop me a sms if u think it's you alrite? maybe im just thinking too much. =)
Saturday, September 05, 2009
Friday, September 04, 2009
Thursday, September 03, 2009
4th Sep. 3:09AM
agnes b just sent me a mail lately. haha 500 bucks to become a member now! who wants to join forces?!?! lol, im kiddin, thr's nth much to get there lately. This wk has been mind-draining, preparing for the aussie trip by packing and a sudden outfield today. but i booked out on thurs, so i gotta quit complaining!
Hopefully i'll let to swim tml! Den collect my passport and cg here i go! And isabel, let's try to squeeze in sth tml for glen yea? enjoy ppl!
Monday, August 31, 2009
31st Aug 742pm
finally finished most of the confirmations for the invitation. No matter what. PLS do RVSP to me via sms! haha now i noe i shldn't do up the fb event invitation so early. Some people still ask me for the date and time after accepting the invitation after so long. Anyway the post on the info of my bdae will be posted below this post of mine. Do take note and i haf to emphasise.
RVSP TO ME LATEST BY 7th SEPT!
Anyway, i woke up on the couch again today. wad a waste of sleep!!! After that was a trip to make my passport and a spicy nasi padang at Arab Street!
Yst service was rly awesome, and honestly. There was no electrifying feeling, there was nothing at all that i felt. But i know, and felt in the spirit. My faith was rising, i need to be set free!
The faith to break free from my chains, and set apart for God.
1 step at a time. i will do it!
Sunday, August 30, 2009
JED'S 21ST!!!
Location
(How to get there)
Saturday, August 29, 2009
PUT ME ON SHUFFLE!~
'Wonderwall' covered by Ryan Adams
a more bitter rendition. but im rly hooked to it lately. soooooo bitter!
JED. STAY AWAY FROM FRENCH FRIES AND GARLIC CHILLI!
Garlic chilli is just too uberawesomelicious. Now it's time to flee!!!!!!!
Sunday, August 23, 2009
DISCIPLINE
I read it maven's blog that it's always 30% workout, 70% diet. Got to plan ahead man, i dun wanna go back to gd ol days of sz36 jeans. hahahaha!
1. No more fast food!
2. No more bubble tea!
3. No more toasted bread!
4. No more soft drinks!
5. WORKOUT MORE!!!
taa dah. my 5 stones. hahahaha! rambling nonsense.
Anyway tomorrow im going outfield for 4d3n for an exercise. I tink i give up already, i used to tink exercise can lose weight bt it's difficult when u slp in the vehicle most of the time and rest of the time ure eating tuna bread. hahaha! Anyway this exercise also marks the end of the tormenting augest im having wif so many wkend burns. Cant believe i only attended one service this mth due to the wkend burns. It's difficult. but i too will be smoothing my stones.
Goliath, im taking u down!
Friday, August 21, 2009
Sunday, August 16, 2009
4:31A.M
last night i had a hard time falling aslp. Perhaps it was too early, but issues are running thru my mind. nah, it's no longer abt the bdae. i settled everything as i told myself. I then realised, im feeling insecure about the things around me. I started to question myself whether i was wad i am now in the past. I then noticed the change in me. I had become more unwilling to trust, more skeptical abt the friendships that i have. Past few incidents definitely created a change in me. I have forgiven all of them, but time to time it will just keep coming back to me.
it's hard to forget. really. but at least im moving on.
I was reading thru my previous posts when i said abt building a broken rls takes time and effort. Rebuilding this trust takes time n effort too. Does it make me wiser? im not too sure, but im not as keen as before. Sometimes, it's gd to have someone watching over you. But you will feel quite taxed when u always have to try to explain, and the answers u get are always the nonchalent ones.
it's built in the character, that i cannot change.
God, i wished u step in some time.
maybe i shld let him step in some time.
got to guard the heart. i hate to run on the threadmill.
stupidity
forced to take off. tml noon going back to camp.
Nothing's great. cos camp is really far. and i already spent 50 before this wk could start.
dumb dumb dumb dumb.