2nd day Phuket HIE

Nice lounger. About to go go karting

Go Karting woohoo. 

Temptation by the beach.

 Why not ! Parasailing by sunset.

The usual suspect. Sticky rice mango, phad thai seafood, tom yum goong.

Rise of the Guardian

Chillaxing in the room.

First day Phuket

Lunch by the beach. Fried rice with squid - Yum !

First day in Phuket. Lounged around and feeling lazy till 6pm. 

Ran 3k

Row 500m

Bicep curls 5kg 3sets x5

Dips 15

Crunches 15x3

Side crunches 10x2

Swam 4 laps

Fly to Phuket

Flew to Phuket on Tiger with two female pilots. An hour and half. Flew over the lovely triangular island in the Andaman sea and the we saw Phi Phi island. Lovely clear skies and green bluish water of the Andaman. 

Lovely triangular island I captured years ago.

Phi phi island. Making of The Beach.

Approaching Phuket airport.

Alpha Pre CNY

Core muscle is sore from yesterday's ABT with Ken

With Gabriela

3 sets of swing snatch - 12kg 14kg 16kg

4 secs tempo

25 L 10kg

25 R  10kg

WOD

4 rounds of 3 sets - 20 20 30

Swing 14kg  20

Farmers Lunges 2x8kg  20

Mountain climbing  30

Lunch was bale salmon with broccoli salad

Broccoli 

Baked sweet potatoes

Cherry tomatoes

Dressing - tahini mayo honey oliveoil mustard salt pepper 

Garnish with sunflower seeds and toasted almond slices - YUM !!

Fusionopolis - ABT with Ken

Ouchy ... Lots of tummy work !

Tired from being woken up a few times last night. Snoring and 3 bodies huddling together in the bed. Tiered and sleepy ....

All by myself

For some reason I ended up being the only one attendung the barbell tuesday. Did 6 sets of 5 reps with bar and plates. Probably 40kg.

Then WOD

30 secs each clean L n R 16kg

30 secs each jerk L n R 14kg

30 secs KB Squats L n R 10kg

30 secs knee to elbow hang

X 3 Rounds

Oh and plank on fitball and plank knee to chest whilst on fitball. Sore core !

16kg

Sam has decided to sell me the 16kg kb he's letting go for $50. Must get acquainted with it this year!

Space Scooter

Got a space scooter for Ad's 13th. Looks cool when the guy demonstrated it at the shop. Needs a bit more of getting use to for Ad. Aishah made it look easy.

Monday Zumba mumba

Zumba at 10am Fusion. Ana was as usual, alive ! The knees were groaning a little during the fast side steps and squats. Yesterday's jumping in the wave pool is causing aches on the underfoot and achy ankles.

Did 3 trays of pineapple tarts. Am hoping to pass one tray to Mei next door for the Chinese New Year.

Adam's birthday outing

Adventure Cove for Adam's birthday with Joe, Harry, Heiloi and Ryoske.

Saturday

Visited Linda at Gleneagles. She had another op to remove the other ovary plus the appendix. She looked very tired and sore. May she heal well. God speed.

Drove to airport to pick daddy-o from Uk. Got my smoke mackerel. Time for kedgerie :)

Quick breaky before facial

New Friend

Hoping to get better acquainted this year.

Botanic Gdns bodyweight session

Jan start

Its approaching the 3rd week of January. I am still slowly recovering my strength after the 3 weeks Dec break. At this age, I feel the drop is much faster than the build up. Probably due to age. Still, keep telling myself I am beating those sitting on the couch and not doing anything. Hoping to get more familiar with the yellow bell this year. Keep pushing the boundary !
A bit disappointed with the weight management though. No weight is shed even though the workout and diet is improved.
Strength however is much better, thankfully.

Push your boundaries

Start of 2014

The first week that I listened to my heart and did 4 days of workout. Was not planned of course which is why it worked better. Some sessions more intensive than others. Its Friday now and my biceps are sore !
Yesterday saw me in Alphafit for the advanced session. 1 min interval hanging bodyweight on pull up bar ( thank goodness for gloves ! ) and the >15mins of 300 swings on 16kg kb plus 3 burpees every minutes nearly finished me off. I had Sam on his 20kg kb next to me so I felt extremely old. Still, 265 swings by 15 minutes on 16kg is not too bad for me. I do miss the clean as well as push press. We did get to do snaps and palms were sore after.

• Monday - beginners Alpha. Renegade row is still a pain, can never do it on my toes.
• Tuesday - impromptu botanic exercise with Hayati, mainly using body weights. 5 rounds of side raises (left then right), plank ( right leg n left arm raise intervals), leg extension crunches, skipping and walking lunges (forward and backwards)
• Wednesday - 3km run then 5 sets of  5 rep L then R of jerk with 12kg . Then 3 sets of 3reps L n R with 16kg on jerk. Fusionopolis
• Thursday - advanced Alpha class. Bodyweight pull up bar hanging 1 min x 2. Few sets of swing n snatch 12kg. WOD < 15mins 1 minute interval of 3 burpees and 16kg swings. Target 300. Couldn't finish the set as the heart was beating too fast and lung was struggling for air. Completed the last 50 after the stretching. Driving home, I felt that I could do a bit of running as I recovered quite well after the class. So I did 2km on the treadmill. Could feel my thighs starting to fatigue halfway through.
• Yep, the biceps are sore today. Legs aren't too bad however.

Its Friday and I have a facial appointment at Blossom Beauty. Hope she wont try to be pushy with her sales pitch !