Archive for the 'Fitness & training' Category


Ankle stability

Ankle sprain is a pain in the ass. I used to think my ankle was pretty tough. Then 1 fine day, while playing football barefeet, I stepped on someone’s boots while tackling him, and sprained my left ankle. #$@^#&*(&^!!!

The left ankle has never been the same. It felt loose, as if a nut or screw is loose. And there’s a snap on the lateral (outside) ligaments when I turn it inverse (inwards). I hate it!

Nick Nilsson: Rock Solid Ankle Stability
Stronger, more stable ankle —> no more sprain!
1) 1 leg balancing (with weights).
2) 1 leg balancing on unstable surface (foam, mattress, sand, towel).
3) 1 leg balancing and catching—catch a ball, or bounce a ball off a wall and catching.
4) 1 leg calf raise with swinging dumbbell—swing dumbbell at random directions
Drive the coin into the ground to prevent lateral force on the ankle.
Using rubber bands to strengthen the ankle.
Sprained ankle compression rehab.

Proprioception series by


iamyuanwu’s routine 1

Yesterday, I did a weird sh!t routine that I composed myself.
Does the exercise routine make any sense at all? No it doesn’t.
So why still do it? Because I love these exercises. And that’s all the motivation I needed for yesterday!

The usual warm up:

15sec of each: skipping on the spot (with high knee), jumping jacks, running on the spot, jumping side to side, pushups, crunches, mountain climber, burpees.
According to a research from West Point (no.1 US military school), this warm up can help trainees run faster and jump higher. And I find it a quick way to get my temperature.

4-5 minutes of simple mobility drills e.g. leg swings, arm circles, loosening up the muscles and joints.

5-10 vertical jumps.
I found out that [max effort] jumping or sprinting spikes up my nervous system. There was once, I was so lethargic I actually napped for 10 minutes in the gym before I started training. And became totally groggy. After a few jumps, I’m hyped up, and ready to go!

Here’s the routine. Most are done with 90-120s rest.

1) (push) Inclined DB press –> 13kg, 2×20, 4min rest
2) (legs) Bulgarian split squat –> 35kg bar, 2×10 [fried my legs too soon]
3) (pull) Chin up + face pull super set –> 2x max chin ups + 2lbs 2×10
4) (legs) Pistols –> 1×10 [I feel that I might puke if I did an extra set]
5) (shoulder) Alternating DB upright row –> 13kg 2×10
6) (a$$) Single arm DB swings –> 13kg 2×10 [for the last few reps, my abs were getting sore & my form was getting sloppy]
7) (pull) Self supported DB rows –> 13kg 2×10
8) (a$$) DB snatch –> 13kg 2×10
9) (abs+shoulder) Turkish get-up –> 13kg 2×2 [my grip was giving up from all those DB power movements]
10) (abs) Plank –> 10kg plate, 40sec

(notice that with the exception of 1 & 3, all exercise involves the abs)

It took me approximately 80 minutes to complete. It was actually pretty tough. My heart rate never dropped even with 90s rest between sets. And I’m continuously panting and sucking air. And the weirdest thing is I had a side stitch for a while (those pain on the side when jogging or running). LOL!

After taking a shower, I noticed that I’m in a surprisingly good mood. And I feel refreshed. Like a runners/cardio high!
I’m putting this routine into my permanent programme! Whoever is crazy enough, do try it out too!

Yours Strongly,

P.S. while doing the swings, a dude came over and asked me if I practise Sanda (散打chinese kickboxing). Hah hah! Objective tercapai. I’m looking forward to a fighter’s physique.


General Strength Training for Futsal

Note: it’s still under construction and refinement. I will furnish it with more links, references & videos… when I have to luxury to bypass the Great Firewall. =)

This strength training programme is adapted from Westside for Skinny Bastards-part 3 (W4SB) by Joe DeFranco. I’ve made some adjustments for futsal players. If you feel gratitious to me, please buy me lunch. X^D

I met this dude in forum, and he was asking for help to train for his futsal competition, which was already on going at that time. A bit too late to train for strength and stamina. But still, he would be able to see some improvements by the end of the league (which is 6 weeks).

Oh, no one has tried it yet. So whoever who does it will be the first guinea pig. Please post your results here.

Continue reading ‘General Strength Training for Futsal’

Twitter of a Cereal Killer

  • I love Dropbox because it is easy to use, easy to share stuff, easy to upload photos from my phone. 4 years ago
  • @BFMradio charcoal tab=activated carbon which absorbs toxins. Charred food are not carbon, they are carcinogenic chem eg HCA, acrylamide. 5 years ago
  • @BFMradio Great job, Boey. Love your comic! 5 years ago
  • @BFMradio Mira:the natural T in women tak cukup to turn u into Arnold. If u train hard enough, u'd probably look like a gymnast. =) 6 years ago
  • Bulgarian split squat is the most taxing exercise I've had to endure. It's a battle! 8 years ago
  • Hangzhou-lites go for IV drip during hi fever or sorethroat. -_-" Aiyoh, just drink lotsa 100 Plus and gargle saline water lah! Duh! 8 years ago
  • Got an earful from my superior. My right ear (was on the phone) is still ringing w/ her voice. Is it ok to hope that I get fired soon? LOL! 8 years ago
  • Just came back from HZ Hash Hound Harriers. Woooo, that was fun! I should so join again next week. 8 years ago

iamyuanwu’s fitness

Simplefit Level 6 day 3 = 14min 12s (12 Sep, Fri)

Hundred Pushups = Week 3 day 3 (13 Sep, Tue)

Stronglift 5x5 = temporary hiatus. Someone help me kick start plz, I mustn't waste the free Fitnesss First membership!

BN/UMN0 pisses me off!

Sep 05 BN MPs go 'study tour' to prevent them from jumping ship. X^D Stupiak tactic.
Sep 04 DrM 老马's seditious blog post <--click) inciting Malays to go amok. Told you DrM is evil.
Aug 29 Ahmad Ismail called me a bl00dy pendatang & do not deserve equal treatment. WTF?!

Lies... Damned lies... and Statistics

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