Rammsky Exercise Entries

Cycling Entry #5

2009-03-23T21:46:00.002+08:00

Wow, yesterday was a nice ride around pasir ris, elias, bedok reservoir..... First time ever went to Pasir Ris Farmway.... Didn't know that there's pet farms there & the most surprising are the kite runners there.... lolz... bunch of grown men playing kites.... but its quite cool though..... see pics attached..... Also as usual see the map attached for the journey.... Alrite... ciaoz....

22/03/2009 Pasir Ris-Elias-Bedok Reservoir Route
Find more Bike Rides in Pasir Ris, Singapore

Cycling Entry #4

2009-03-23T00:53:00.002+08:00

This entry is being posted late bcos I was not so free for the week... Cam real jer... Anyway, although posted today, this is meant to be for last wednesday on 18/3. Again, I cycled alone... at nite.... sometimes its more interesting to cycle alone I guess..... so yeah the route is below.... Adios.

18/03/2009 Pasir Ris-Elias-Tampines Route
Find more Bike Rides in Pasir Ris, Singapore

Cycling Entry #3

2009-03-05T01:16:00.002+08:00

Ok, so this was juz now, wif Mr Rauf...... Cycled the Tampines-Bedok Reservoir-Kembangan-ECP-Bedok Corner-Simei-Tampines Route...... Lolz, Almost reach 30KM! Hell yeah!! Show it!

04/03/2009 Route
Find more Mtn Bikings in Tampines-bedok-kembangan-ecp, Singapore

5KM Running Event

2009-03-05T01:08:00.002+08:00

Well this happenned the past Sunday. Today only then got time to post. First ever 'running' event I joined, lolz. Its juz a fun run though and I mostly jog-a-walk... =p Anywayz, did it wif my coach, Mr Faisal... haha, thx man... And its called Newton Run or sumting. Organization sucks though, what kind of run don't even give water....... WTF man...... It was beside Farmway LRT (i'm sure nobody knows the place).... So here's the route... Out!

03/02/2009 5KM Newton Fun Run Route
Find more Runs in Sengkang, Singapore

Cycling Entry #2

2009-02-27T02:31:00.002+08:00

Woritez man, so this is cycling entry nombor dua. As mentioned b4, not exactly my 2nd cycling trip wif the new bike.
Anyways, the cycling trip juz now was so muddy, had mud all over my back, front, the bicycle, my pouch, everywhere! Took me 30mins juz to clean everyting up. Gah!
Ok, so here's the embedded map, I started at 2045 juz now. Roll it!

26/02/2009 Route
Find more Mtn Bikings in Pasir Ris, Singapore

Cycling Entry #1

2009-02-25T01:45:00.003+08:00

Hooyeah!!! Long time never post, don't tink anyone even read it except me. Haha crazy me. Anyways, even though this is Cycling Entry #1, this is definitely not my first cycling trip. This is I think my 3rd long trip on my new bike, the Raleigh M20.

I can't really remember how many cycling trips I've done wif my prev bike, the good ol' Gemini sumting. Haha. But me thinks shd be ard 10 trips tops. Hah! I even did 1 long trip wif the stupid Aleoca bike which really sucks. Note to self, never ever buy Aleoca anymore!

So anyhow, here's the cycling trip I juz did a few hours ago, started at 8:20PM:
25/02/2009 Route
Find more Mtn Bikings in Pasir Ris, Singapore

Exercise Entry #5

2008-09-19T08:42:00.003+08:00

Sorry for the late update. Was very busy recently with school stuffs and also very2 tired.. Argh. In fact, so far this week, I have time for only 1 exercise session. So here goes, my 5th Exercise Entry, done on Monday, 15th Sept 2008:

Jogged continuously for 10mins. Distance is 1.5 rounds around my estate. Jogging is done after doing my weights exercises.
4 x 12 Elevated Cable Rows (Machine; 7 weight blocks)
4 x 12 Leg Press (Machine; 13 weight blocks)
4 x 12 Rocking Standing Calf Raise (Dumbbell, 5Kg)
4 x 12 Side Lateral Raise (Dumbbell, 5Kg)
4 x 12 Dumbbell Flyes (Dumbbell, 5Kg)
4 x 12 Standing One-Arm Dumbbell Curl Over Incline Bench (Dumbbell, 10Kg)
4 x 12 Reverse Grip Tricep Pushdown (Machine; 4 weight blocks)

Well, that's it for that day's session. I hope to do at least 1 more session this week. But seems like school work and time does not permit. Anyhow, I'll try to find time. Till then, Au Revoir.

Exercise Entry #4

2008-09-12T07:04:00.005+08:00

Well, its the middle of the 2nd week of my exercise regime. Feeling good, feeling healthier. However, sadly, I still have not lost any weight. =( Anyways, I'm definitely feeling stronger than 2 weeks ago. And I decided to change the format of my posting to display it in a clearer manner. So here goes my 4th Exercise Entry done on 10th Sept 2008:

Jogged continuously for 18mins. Distance is 2.5 rounds around my estate. I did this jog after I have done my weights exercises.
4 x 12 Wide-Grip Lat Pulldown (Machine; 7 weight blocks)
4 x 12 Elevated Cable Rows (Machine; 7 weight blocks)
4 x 12 Cable Preacher Curl (Machine; 1 weight block) (I know, my biceps are damn weak!)
4 x 12 Leg Press (Machine; 13 weight blocks)
4 x 12 Rocking Standing Calf Raise (Dumbbell, 5Kg)
4 x 12 Dumbbell Incline Shoulder Raise (Dumbbell, 10Kg)
4 x 12 Tricep Dumbbell Kickback (Dumbbell, 5Kg)

Ok, that's all folks. Hope that its a clearer format than before. More details are to come regarding those new weights exercises. Till then, Au Revoir!

Extension of Exercise Entry #3

2008-09-11T00:24:00.005+08:00

Hellooo, so here's the details of 3 more of the new weights exercises.
First one is Leg Press. Main muscle involved is Quadriceps. Secondary muscles involved are Hamstrings & Calves. The steps are:

Sit comfortably on a leg press machine. Knees are initially bent at an angle of around 90 degrees. Hold the side grips firmly.
Legs must be shoulder-width apart on the stepping platform.
Slowly push the platform forward with your legs just before until your knees are straight. Ensure that your knees are not totally straight.
Slowly return to original position and repeat.

Secondly, there's the Alternate Incline Dumbbell Curl. Main muscle involved is Biceps. The steps are:

Sit on an inclined bench and hold a dumbbell in each hands. Keep your shoulders square and chest up.
Let your arms hang downwards and palms faced towards your body.
Slowly curl the dumbbell in your right hand up to shoulder level, while turning your wrist so that your palms is facing backwards.
Squeeze your bicep at the top and then slowly lower the weight back down to the original position. Repeat movement with left hand.

Lastly, there's the Concentration Curls. Main muscle involved is Biceps. The steps are:

Sit on the end of a flat bench. Spread your legs into a V and lean forward slightly.
Grasp a dumbbell with your right hand, with palm facing upward. Rest your right elbow in your right thigh and let the dumbbell hang. Rest your left hand on top of your left thigh for support.
Slowly curl the weight up while keeping your torso, upper arm & elbow still. Twist your wrist so that your little finger turns towards your body.
Squeeze the biceps at the top then slowly lower the dumbbell to original position. Repeat the movement for your left hand.

Alright, so that's the lesson for the day. Till then, Au Revoir!

Exercise Entry #3

2008-09-10T05:37:00.005+08:00

Well, here's the 3rd entry for my exercises. I tried something new on this session and I think it's as effective as my normal sessions. I focussed more on the High Intensity Training (HIT) so as to build up my metabolism rate and also on the weights training. So here's what I did on 8th Sept 2008 for my 3rd Exercise Entry:

Sprinted for 3X100m. But I didn't record the timings though.
Type A of Wide-Grip Lat Pulldown and Elevated Cable Rows.
Type B of Dumbbell Incline Shoulder Raise, Lying Dumbbell Tricep Extension, Leg Press, Alternate Incline Dumbbell Curl, Concentration Curls.

Ok, that's all folks. As you can see, I'm actually trying to build up my muscle mass because I already have the 'mass'. Hahaha. Why the heck am I laughing to myself.... Anyway, I'll be posting again very soon to explain more about some of the new weights exercises. Till then, Au Revoir!

Extension of Exercise Entry #2

2008-09-07T23:48:00.008+08:00

Ok, this is the next edition of the Extensions. Thus, without further ado, there's the Wide-Grip Lat Pulldown. Main muscle involved is Lats, while secondary muscles involved are biceps & middle back. The steps are:

Positions legs snugly under the kneepads of a pulldown machine.
Grasp the wide bar firmly with an overhand grip.
Pull the bar down on top of your chest, arching your back slightly. Ensure that elbows are directly below the bar.
Pause briefly with the bar in position right on top of your collarbone.
Slowly raise the bar back to the original position.

NB: Feet should always be flat on the floor. Your hands should be almost twice your shoulder width's apart. DON'T lean back too far and use body weight to pull the bar down!

Next, we have the Elevated Cable Rows. Main muscle involved is Lats, while secondary muscle involved is the middle back. The steps are:

Lean forward with a strong arch in your back.
Slowly pull back the cable towards the direction of your abs and at the same time, slowly straightening your back.
Lean back forward slowly to the original position and repeat.

Third one, there's the Dumbbell Incline Shoulder Raise. Main muscle involved is Traps. The steps are:

Sit down on an incline bench and lean back.
Hold the dumbbells above your shoulders with your elbows extended.
Raise the dumbbells as high as possible but not to the extent of elbows being completely straightened.
Lower the dumbbells to original position and repeat.

Next, there's the Dumbbell Shrug. Main muscle involved is Traps also. The steps are:

Stand upright with feet at shoulder width apart.
Hold the dumbbells with arms hanging at your sides.
Raise shoulders up as far as you can go and then bringing it back down again in a circular motion from front to rear and back to front again.

Then, there's the Front Dumbbell Raise. Main muscle involved is Shoulders. The steps are:

Stand upright with feet at shoulder width apart.
Hold both dumbbells with palms facing backwards.
Lift the dumbbell in your right hand first, outwards, in a wide arc to about slightly above your shoulder height.
With smooth, controlled motion, slowly lower the right hand while simultaneously, raise your left hand in the same manner. Repeat movements.

NB: Slightly bend your elbows throughout the exercise so that your arms are straight, but not locked. DON'T cheat by swinging or leaning backwards!

Last but not least, there's the Lying Dumbbell Tricep Extension. Main muscle involved is Triceps. The steps are:

Lay down on a flat bench with your head at the edge of the bench.
Hold a dumbbell with both hands with both palms facing up.
Your arms should be almost straight up, but tilted towards your head.
While keeping your upper arms and elbows completely still, bring the dumbbell behind your head in an circular motion above your head.
Slowly lift the dumbbell back to the original position where your elbows are almost locked.

NB: Elbows must always be kept tucked in.

Well, that's all for the details. Hope its a good reference for all to read. Till then, Au Revoir!

Exercise Entry #2

2008-09-07T05:39:00.004+08:00

Ok, so here's my 2nd Exercise Entry. On this session, I focussed more on weights training. The reason was I was feeling queasy after jogging continuously for only 15 mins! Note to self; always, ALWAYS clear your bowels completely before doing any exercises or else it disrupts the momentum of your training.

I do 3 types of sets and just for my own reference, I'll explain them here. Firstly, Type A, I do 5 sets of the same exercise where the no. of repetitions is in the pattern of 12, 10, 8, 6, 12. Type B, I do 4 sets of 12 repetitions of the same exercise. Lastly, Type C, I do 3 sets of 15 repetitions of the same exercise. All clear? Anywho, here is my 2nd Exercise Entry:

15mins of continuous jogging on the treadmill over a distance of 1.6Km.
Type A of Wide-Grip Lat Pulldown and Elevated Cable Rows.
Type B of Dumbbell Incline Shoulder Raise, Dumbbell Shrug, Dumbbell Alternate Bicep Curl, Front Dumbbell Raise and Lying Dumbbell Tricep Extension.

Its not much, but I hope to progress even further. Again, details of the weights exercises that I do will be posted later. As of now, Au Revoir!

Extension of Exercise Entry #1

2008-09-07T02:30:00.005+08:00

Here's just an extension on my first post. Its to give an idea of what the weight exercises actually are. Firstly, there's the Dumbbell Alternate Bicep Curl. Main muscle involved is the biceps. The steps are:

Stand straight, heads up, legs straight, with both hands holding the dumbbells at arm's length and palms facing inwards.
Curl dumbbell with right hand first, twisting your wrist on the way up. Palms must be facing up at the end of the movement.
Bring the dumbbell down slowly back to the original position and repeat with left hand.

NB: DON'T swing and DON'T move your elbows. Keep your arms close to your sides.

Next, for the Dumbbell One Arm Triceps Extension. Main muscle involved is the triceps. The steps are:

Position the dumbbell behind your neck with your elbow positioned upward.
Extend your arm slowly until straight and return to original position slowly.
Repeat with the other hand.

Lastly, is the Power Partials. Main muscle involved is shoulders. The steps are:

Stand upright, feets shoulder-width apart with arms to your sides. Hold both dumbbells with the palm facing inwards.
Ensuring that your arms are straight, lift the dumbbells out and up to the sides until they are slightly shoulder level.
Slowly lower back to original position and repeat movements.

NB: Keep your palms turned downwards as the dumbbells are lifted so that the shoulders, instead of the biceps do the work. DON'T swing the dumbbells up and DON'T lean forward. Keep the dumbbells at your sides.

Well, that's all for now. The second entry for my exercise will be posted very soon. Also, thanks a lot to FAIZAL for providing me the impetus to start this blog. And to bodybuilding.com for providing all the useful exercising information. Au revoir!

Exercise Entry #1

2008-09-07T02:25:00.006+08:00

I have no choice, but to transfer my blog to this site. Wordpress is just too slow to do anything. Seriously, what's up with wordpress. Anyway, just to post back what I've posted there, here goes my first Exercise Entry done on 3rd September 2008:

Jogged continuously for 30 mins. Distance is 4 rounds around estate (not sure of exact distance).

3 sets of 15 repetitions of weights exercises; Dumbbell Alternate Bicep Curl, Dumbbell One Arm Triceps Extension and Power Partials.

Details of what the weights exercises are will be in the next post. For now, au revoir!