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Sasuke (3) Workout (3) injury (2) Health (1)

Tuesday, 4 February 2014

Sasuke Training : Cliffhanger Part 1

So the Sasuke Asean Cup is approaching so I really need to step up my training....

Good friend of mine showed me this training area in KL to practice Cliffhanger type moves using only a ledge.

The feeling of this is very very different to hanging on a bar etc .. just your finger tips adds a whole new level of strength requirement... The tendons controlling your fingers are controlled by the muscle group in your foreman just above the inside of the elbow. Trust me you will know who they are when you try this ... they will be screaming at you !!!

This is only my second time trying this so have a lot of work to do in terms of endurance.. I need to be able to do a few rounds of the ledge to be confident going into Sasuke .....

Key things I need to work are : Stability ( legs are all over the place) and more efficient movement. Not quite figured what is the best method is yet ... dead hang or bent arms .... Shoulders ...or biceps.

Guess I need to train them both!

Enjoy .........

Monday, 3 February 2014

Advanced Bodyweight Workout :Ladders !

Just Sharing my latest obsession !  Ladder workouts.





These are great high density workouts which will definitely burn a shed load of calories, improve your VO2 Max , allows you to practice newer exercises that you may not be too confident with and most importantly .. THEY ARE NOT BORING!!!!

Due to the load that you will be put yourself through, I wouldn't advise doing this more than once every 2 weeks. Gives you time to recover....

But you can always break it down into smaller ladders and do it more frequently :  go nuts :)

Great thing about ladder workouts are that they can always be different , you decide what exercise to do and how many times ..

Have fun .. drop any questions below :)

Wednesday, 22 January 2014

Sasuke !!!!!!!!!!

Been freaking out all day.........

About eight years ago , I was sitting in my living room in the UK just flicking through the TV Channels , when I came across something that made me sit up wide eyed and jaw opened.

I was witnessing the Japanese TV Show Ninja Warrior for the first time.. ( Previously called Sasuke). The obstacles were big and bold, the athletes tough and fearless. I was hooked.... How can normal everyday guys actually do these super human things ? What kind of dedication does it take to do this....???  And more importantly ..... Where the hell can I do it !!!?!??!

For those of you who have never heard of Ninja Warrior , Sasuke or even American Ninja Warrior.. ( really ?? )  .. Here's a link to the 1st Sasuke Series Promo here in Malaysia ( 2011)



It turns out that the original Sasuke is now making a come back in Asia .. and today I got the news that I have been accepted to try out for the qualifiers on the 21st Feb 2014......


WHAT ? ARE YOU KIDDING ME ?????  Like I have been saying to anyone and everyone all day .....  Shit just got real.

 I am super pumped and ready to try out something that I have been dreaming about doing for years.

All I want to do  is to compete, I highly doubt I have any chance in winning... but just getting out on the course will be a victory in my eyes.

Sasuke training starts now ... ( secretly started a few weeks ago when I applied but don't tell anyone! :P).

I will track my progress , the what, where and how , so please join in, comment or just give me some feedback. Look forward to training with fellow Sasuke..rs  :)

I need to step up my game and push myself harder than I have before.

Here's a link to a circuit that I have been doing quite regularly  to build up hand strength, upper back and core strength.... ( Key components for obstacle runners).



My training is going to consist of :
1) Calisthenics ( lots of bar work)
2) Rope work
3) Parkour
4) Sprint training
5) Compound Weight Training

Will post more vids as and when ....... Wish me luck guys !!!!!

Tuesday, 17 December 2013

Burpee Blast ... 1st Attempt !

Just came back from Singapore to take part in the inaugural Commando Challenge. The event itself wasn't as intense as anticipated and the amount of food consumed on the drive down and on the way back ( My passengers .. were extremely good guests !!! .. Cup cakes, croissants .. CARB Overload!) made me very anxious that I need to do something drastic today to kick my own ass for being so weak around delicious pastries !!!

210 Burpee  Madness !!!!












Initially I was aiming for 300 but that was not going to happen, so made it 210.... room for improvement !!!

  1. 30 Push Up  Burpees
  2. 30 Surfer Burpees
  3. 30 Single Leg Push Up Burpees ( Right Leg)
  4. 30 Single Leg Push Up Burpees ( Left Leg)
  5. 30 Single Arm Push Up Burpees ( 5 and then switch arms)
  6. 30 Flying Burpees
  7. 30 Bench Jump over Push Up Burpees 
Total time : 59 min

I took rests of 30 secs when required and allowed myself 3 2 min breaks.

Time will improve and when it does .. will knock it up to 300 with some other variety of burpees.

It sucked but I am sure the pastry evilness is slowly leaving my body :)

Post a comment if you want to know more if you want a video demo.

Friday, 29 November 2013

Short on time ? 25 Min workout!

Quick 25 min workout!


5 min warm up :
  1. Jumping jacks
  2. Running on the spot
  3. Shadow boxing\kick boxing

Today I really wanted to work on two exercises that have dropped since my illness, push ups and burpees.

Push ups
45 seconds standard push ups
30 second rest
30 second wide push ups
30 second rest
15 second ballistic (jumpin) push ups

repeated 3 times

Burpees
10 standard burpees
10 Single arm ( right) burpees
10 Single arm ( left ) burpees
10 chest to ground burpees
10 Single leg ( right) burpees
10 Single leg ( left) burpees
10 flying burpees

30 sec rest in between each set

Killer !



Monday, 11 November 2013

Rejuvenated, Rehabilitated, Reassimilated !!!!

11th November,  I was supposed to finish this section of my blog 2-3 weeks back with a positive recovery message and saying how great it was to be back.

But things did not go as planned , and I ended up back in hospital on an IV fluid drip with medical professionals ( and friends ) concerned that I had a serious disease. Possible suspects ranging from Dengue to a possible heart related issues.

Convinced blogging was somehow prolonging any recovery ( bad luck, Karma , self prophecy? ) I decided to lay low and only come back on when I am back to 100% and ready to deliver what this blog was intended to do.

I am not going to go into details of what happened for the reasons mentioned above. I am healthy and I want to remain that way :P.

Key things I have learnt have started to follow :

1) Everyone needs rest ! Even though you may feel ok in the short term, lack of rest slows down your recovery. Get your 7hrs in !

2) Drink more water. I was rubbish at this, only drinking water during meal times and working out, this was no where near enough and have made it a regular schedule to stay hydrated 2-3 litres a day.

Since being discharged from hospital I have so far managed : Tough Mudder (20k), 2XU ( 15k) , Wild Tiger Run ( 10k +3k Fun Run recovery :P ) and Salomon Trail Run (10K).

I took all at a comfortable pace and have zero set backs ,  no fever or other viral type symptoms which is really great for me as I look to get back to my fitness level of Mid 2013.

Big shout out to my new cousin :P Mindy Gill. If it wasn't for her I wouldn't even know I was as sick and could be lying on the side of the road during a race somewhere. Words cannot express my gratitude

Last but not least my wife Masrina Husain who's support throughout really helped me get through this . Never once did she complain about the addtional work she had to do as well as putting up with a grumpy little boy who wasnt allowed to play outside.


So I leave you now with a pic of where I am now .. for comparison of what I will hopefully get back to!

 
Some of you may think I actually ok but from where I was, I have lost alot of muscle and tone which to me equals loss of strength and lack of fitness :( .
 
 
So my next few goals :
1) Get back my running fitness
2) Improve my Body Weight Endurance Performance
3) Get Stronger !!
 
 
My posts will be much shorter and more fitness orientated now so feel free to drop my questions or comments below. If you want to start this journey with me .. feel free !!!
 
 
 
 
 
 
 

 
 
 

Tuesday, 1 October 2013

Feels like I am going round in circles.

Its been about 10 days since my last post.... during this time I have come full circle which is very very frustrating.

Will start the story at the weekend of the 21st September, stitches still in and the course of antibiotics successfully completed. Slightly disappointed that I am not taking part in the Reebok Challenge but knowing my stitches are coming out soon , there was a small possability that I could take some part in the Stan Chart Marathon...... ( very optomistic I know!).

Saturday morning, I noticed I had slight pain in my left arm pit ( this was only identified when wifey very kindly poked me ...I forget why). It hurt like hell but I put it down (initially) as just one of these things, an unpoked place recieving some attention?

As the day went on the pain became worse and I started getting a similar pain in the other arm pit. I immediately reached for Google. I had a suspicion that there was something in the nodal system that sits in there ( since my absess I have become obsessed with Lymph node diagrams ). Sure enough, there is something called an Axillary Lymph node that sits under there.

I decided not to panic but to ask my doctor friends what I should do , both advised caution ie if it gets worse get my ass to A&E.  So i patiently monitored through to Sunday.

I woke up on Sunday morning , immediately glued to Facebook to see how all my friends did in the Reebok Challenge, and sure enough ( and annoyingly) they all had a blast and some even managing PBs for 19-20K despite the obstacles.

I then noticed I couldnt lift my arms higher than mid range without being in excrutiating pain. Off to A&E I went, where i sat and had to retell my sage to at least 2-3 people before being seen by the "chief Medical Officer" unsure if he is a doctor or glorified nurse but anyway... I retell my story.

He feels around in my armpits and tells me something that brought back a hint if de ja vous. "Well it's not cancer".   I know I should be thankful but why is this always the default answer instead of ... "I am not sure , we should run more tests "?

So bottom line, more antibiotics prescribed and off I was sent. I wasn't too concerned as the next day was my usual daily dressing change with my surgeon doctor.

"I wouldn't worry too much about the nodes in your armpits",  Surgeon doctor stated, " It's probably just a secondary reaction but will clear up with the new meds but your wounds are healing nicely. I am confident we can take out the stitches on Friday !"

Music to my ears, instantly forgetting about the dismissive nature for my aching pits!

Friday comes, I have planned a light session of squats in the gym that evening in the hope that positive thinking will get me through this unscathed.

One by one , the stitches are yanked and cut and it hurts like buggery ! The wounds have healed but I have holes akin to a laced shoe in my hand and arm. What was I thinking ?  Gym ??????
I slowly drive home , one armed with my chin dragging along the floor knowing that if I still have holes in my arm... I cannot run the marathon that weekend.

Begrudgingly I gave away my bib , focussing now on the Spartan race which is a week later. I figured, stitch holes should be quick to heal right ?    WRONG

Sunday morning , I awake , again glued to FB checking out my friend's posts about the marathon trawling through the pics and commenting on how well people did. ( Again annoyingly lol ! )
I glanced down at my arm and I see, residue on the bandages......... instantly I know what this means. Infection is back ........... I avoid thinking about it for the rest of the day and focus on the next day for the dressing change and assessment. By the way , armpit pain had now returned again.

Sigh... now we come to Monday, I woke up late due to constant worrying the night before which meant that I had to wait a long time to see the doctor. When the bandages came off, it was a mess.
a stitch hole was swollen, red and weeping. (I felt like weeping too). 

"where did this come from?" He exclaimed, " Are you still on those antibiotics?"

"They ran out two days ago", I replied. "And my armpits are hurting again".

After a whole heap of squeezing to extract all the evil fluid out, he then proceeded to make the hole bigger with a pair of sterile plastic tongs . I can't describe the pain but u can imagine  it wasnt a picnic for me. 

" I think we should admit you"...
"Erm, I am kind of going on holiday on Wednesday",
"Shit, how long are you going to be away",
"10 days",
"OK , I am going to get you some meds for 10 days then we need to reassess".

So now, I still have some sort of infection and the small stitch hole is now a 1-2 cm wide.....
Spartan was looking very very far away.

That afternoon, I needed to make a decision. People still don't know what is wrong with me, Spartan is out but could I even travel? What happens if travelling makes me worse ? Worst case scenario, I get admitted in hospital in Australia ... its not gonna be cheap, and not much fun for my wife.

I called up the doctor and told him I have cancelled my trip and that I want to be referred to a physician. He duely agreed and made arrangements for Tuesday afternoon.

Today is Tuesday, zero sleep due to armpit agony and  open wound pain. I get to the hospital, with bags packed in case they want to admit me again. 

Bandages off, surprise surprise ... more puss. My doctor is now very confused, 
"Do you think we should be doing blood tests?" I enquired,
"But your cultures came back negative",   ( I think that meant no)

Anyway  I didnt argue as I knew i had another appointment with someone else.

I wait 3 hours before my other appointment and as I sit in front of my new doctor I recant my tale of woe, reciting all the different types of antibiotics I have been on ( 4 of them !).  The new doctor is someone I am familiar with as he treated my wife previously.

He patiently listens in silence, making the occasional note here and there and referring to previous sheets to see if my information tallies with his. He then asks " Did anyone take cultures of the new infection",  I shook my head.  "Oh, we need that to find out what could be the cause".

This sounds like Medicine 1on1 and I was feelin slightly  frustrated that this hadnt been done previously.  He ponders for a moment and then says " I am concerned that you may have Psuedo.. pseudo.. mallei".    Was this suppose to mean something to me ?

He then swivels his chair towards his computer and launches ..... Google. Typing Psuedom he gets what he has been searching for..  "pseudomonas pseudomallei !" he triumphantly announces.

As we both review the Wiki page ( Really ? This is what I am paying for?) it looks like a good candidate but I didnt experience the high fever or the severe coughing.... yet .

"The medicine you are on , should do the trick if this is what you have but we need to get a sample of the puss to be sure".

So here we are ... 4 events to be missed , 1 holiday cancelled and still no confirmed idea of what the hell is wrong with me.....  All I can do is be positive, take the meds and make sure I eat properly to give my body every chance of fighting this infection.

Tomorrow is a new day, let's see what happens... . Tough Mudder end of October... not even gonna think about it.... yet ;).