20 Mins Upper Body Training

ww19.6 (Shoulders)

• Modified Javoreks Complex Ex.1 - DB Arnold's Press + Side Lateral Raise + Shrugs - 4.5kgs x 12 x 2
• Modified Javoreks Complex Ex.2 - DB Bent-over Side Lateral Raise + Front Raise + Upright Row - 4.5kgs x 12 x 2
• DB Shoulder Press - 12.5kgs x 12 x 2

ww18.2 (Chest, Biceps, & Abs)

• DB Bench Press - 12.5kgs x 12; 15 x 10; 17.5 x 10 (per side)
• DB Incline BP - 7.5kgs x 12; 10 x 10 x 2
• DB Flyes - 7.5kgs x 12; 10 x 10 x 2
• Standing Cable Cross-over - 2kgs x 12; 3 x 12; 4 x 10 (per side)
• Standing Preacher curls - 10kgs x 15; 20 x 10
• Seated DB Incline curls - 7.5kgs x 8 x 2
• DB Concentration curls - 7.5kgs; 5kgs until failure (per side)
• Sit-ups - 5 sets until failure

ww18.3 (Quads, Triceps)

• DB Lunges - 7.5kgs x 12; 10 x 10; 12.5 x 8 (per side)
• Smith machine BB Squat - 27.5kgs x 12; 47.5 x 10; 60 x 10
• Cable Legs Extension - 50lbs x 12; 70 x 10; 60 x 10
• Cable Standing Leg curl - 20lbs x 10 x 2
• Triceps Cable Pulldown - 70lbs x 10; 80 x 10; 90 x 10

ww18.5 (Back, Traps)

• BB Deadlift - 40kgs x 10; 50 x 8; 60 x 8
• Cable Behind neck pulldown - 5lbs x 12; 7 x 10; 6 x 12
• BB Bent over row - 40kgs x 10 x 3
• Cable Lats pulldown - 6lbs x 12; 8 x 10; 7 x 12
• Smith machine BB Shrugs - 20kgs x 10; 30 x 10; 40 x 10

ww17.2 (Back & Triceps)

• BB Deadlift - 20kgs x 12; 40 x 10; 20 x 12
• BB Bent-over Row - 20kgs x 12; 40 x 10; 20 x 12
• Weighted Back Extension - 5kgs x 12 x 3
• Triceps Cable Pushdown - 5kgs x 12; 6 x 10; 7 x 10
• Triceps Cable Pushdown with V-bar - 3kgs x 12 x 3

ww17.4 (Shoulders & Biceps)

• DB Arnold Press - 5kgs x 12 x 2 (warm up sets)
• BB Sholder Press - 10kgs x 12; 15 x 10; 20 x 10
• DB Side Lateral Raise - (10kgs x 6 + 7.5kgs x 8 + 5kgs x 10) x 3 (dropsets)
• DB Single-arm Front Raise - 7.5kgs x 10 x 2
• Smith machine Alternate Front-Rear Shrugs - 10kgs x 12; 20 x 12; 30 x 10; 40 x 10
• Preacher bar Biceps curl - 10kgs x 12; 15 x 10; 17.5 x 8
• Incline DB curl - 5kgs x 10 x 3

Workout On-the-Go

For business travellers or holiday goers, take note. Below are 2 hotels which have a pretty decent gym, equipped with sufficient free weights and weight training machines. Apart from that, these hotels are located at a strategic location, whereby MRT station is just a few distance away from the hotel and foods can be easily found just right the corner.


Futhermore, the breakfast buffet provided by the hotel is within acceptable quality and wide range. I bet you can obtain a good volume of protein there (ommelete at Swiss Cafeis a must try!).

If you are heading to Singapore or Bangkok, you may want to take the following hotels into your consideration list:

1) Swisshotel, City hall, Singapore
2) Dusit Thani, Bangkok

Have an enjoyable trip!!

Staying Healthy in Your Own Way

• Wash you hand – especially after sneezing, outdoor activities, and public areas
• Clean surfaces – door knobs, keyboards, kitchen tops/sinks, and don’t forget… your handphones

• Get vaccinated – annual flu jabs, vaccinations, medical check-ups; Prevention is Better than Cure, correct?
• Drink fluids frequently – 8 glasses of 250ml of drinking water at minimum
• Take something to strengthen your immune system when sick – there were times where I was about to fell sick but with a daily dosage of Vit C (1000mg) proven to keep the sickness at bay
• Stay active – 20 to 30mins of exercises, 3 to 4 times per week is adequate enough for busy individuals
• Develop healthful habits - …..simple, it’s you that will make things happen for your own good!
  

Happy Lantern & Mooncake Festival!

It's August the 15th in Lunar calendar again!


Something not to miss out during this auspicious day:

• the beautiful and colorful tanglungs
• traditional red bean & lotus paste mooncake (now it comes with variety taste, color, and ingredients)
• the pig-shaped biscuit, kung chai peng

Zhong Chiu Jie Kuai Le, everybody!!

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