natc's lil diary

training

2015-09-03T12:25:00.002+08:00

(10aug): 1.5hrs boxing
(11aug): 1.5hrs muay thai
(12aug): 1hr no gi
from mount: choke, kimura, armbar
choke, one arm go under opp's neck and hold onto opp's shoulder, other hand (bottom palm area near pinky) onto opp's throat, arm from under opp's shoulder grabs own bicep of the arm on opp's throat.
kimura, right arm grabs opp's right wrist and put it on the floor, left arm goes under opp's right arm and grabs own right wrist, pull downwards and make opp's right elbow go upwards towards the sky
armbar, if opp push arm upwards from the kimura, maintain the grip, right leg knee up, place left foot next to opp's left side of her neck and sit back, left arm then right arm gripping onto opp's right arm
(13aug): 1hr no gi + 1.5hrs muay thai
drill: opp sitting down and u're standing up, push both her shoulders with ur palms, left arm push her right hip, right arm push her left knee/legs towards her right, left leg goes backwards and step near own right foot, then left knee on belly and right foot 90degrees knee up
reverse guillotine from side control:
side control (on opp's right), left arm goes from under opp's neck to above/over and goes under opp's neck to grab opp's right armpit (using bicep area to pressure on to opp's throat), right knee bending 90degrees pointing towards opp's legs' direction, hip pressing onto floor (don't leave space for opp to move) while left leg straightened pointing behind, right arm pressuring onto opp's right hip while head sticking onto opp's right waist (so that there's no space between u and opp), both legs slowly walking on toes towards opp's head direction (until ur head is pointing towards her legs' direction) while keeping hips on floor (hips pressuring until she can't move her right arm that's pointing upwards between her head & ur left arm's grip), squueze left arm (applying pressure with bicep) and use right arm to pull own left arm, body go backwards (away from opp's head)

(14aug): 1.5hrs muay thai + 1.5hrs bjj
(15aug): 1.5hrs boxing sparring

(17aug): 1.5hrs boxing
(18aug): 1.5hrs muay thai
(19-21aug): hk biz trip
(22aug): 1.5hrs boxing sparring

training

2015-09-03T12:22:00.000+08:00

(20july): 1.5hrs boxing
(21july): 1.5hrs muay thai
(22july): 1hr no gi
when opp single leg take town (grab ur left leg, her head outside of your left waist), grab chin and knee (left hand grab chin, right hand grab behind her left knee), sit down and roll back then guillotine.
another version: when opp's head is near your neck (inside), grab hands (arms go over her back, under armpit and grab onto her arm like kimura) and roll back into choke or kimura
(23july): 1hr no gi + 1.5hrs muay thai
opponent in turtle (you're kneeling on her left), outside left foot hook onto opp's left calf, left hand push her left elbow, right arm go around opp's back and waist into tummy, pull, turn on back, stretch and straighten left leg, right leg hook her right leg, choke

(24july): 1.5hrs muay thai + 1.5hrs bjj
drill: knee on belly, switch to other side, other kneeling leg 90degerees knee pointing up, both palms on the floor beside her neck
closed guard to omaplata:
grab both sleeves, both knees come in, right leg go straight under opp's left armpit, use knee to pressure her shoulder and turn left, body twist and head pointing towards right, bending her left hand 90degrees (right leg hooking onto her left tricep) sit up, switch to left arm to grab her left hand, right hand grab her belt or waist, both toes pointing left

(25july): 1.5hrs boxing sparring

(27july): 1.5hrs boxing
(28july): 1.5hrs muay thai
(29july): 1hr no gi
when opp single leg take down (ur right leg), ur right arm is between her right shoulder and her arms around your right leg, try to bring right leg backwards like doing a sprawl, stepping towards ur left (ur left side is beside her right side), seatbelt: left arm go around her waist and hold onto right wrist (arm under armpit always grabs own wrist) and pull right arm towards left to make seatbelt tight, right leg step in (towards left) and left leg go across her back hooking in her left thigh, roll forward, both legs hooking in her thigh/calves
(30july): 1.5hrs muay thai
(31july): 1.5hrs muay thai + 1.5hrs bjj
(1aug): 1.5hrs boxing sparring

(3aug): 1.5hrs boxing
(4aug): 1.5hrs muay thai
(5aug): misc exercise at home gym
(6aug): 1hr no gi + 1.5hrs muay thai
(7aug): 1.5hrs muay thai + 1.5hrs bjj
drill1: opp standing, roll on back, left leg wrapping her left foot (90 degrees toes pointing right), right leg also 90 degrees toes pointing right (both knees on floor like omaplata), right hand goes behind her left thigh and gripping on her right knee cap, repeat other side
drill2: opp lying down, you're on her right side, left hand go between her legs and palms on floor, right hand on her left knee, use both foot jump onto her left side, repeat other side, right palm on floor between her legs, left arm on her right knee, jump onto other side
(8aug): 1.5hrs boxing sparring

training

2015-07-30T02:24:00.001+08:00

(6july): 1.5hrs boxing

treadmill 10mins
Full squats (15 lbs each hand) x20
Floor wipers (15 lbs each hand, holding bench press position) x50
Clean-and-Press (15 lbs each hand) x5

(7july): 1.5hrs muay thai
(8july): 1hr no gi
drill: (similar to the drill on 17th june) opp lying on floor with both knees up facing u (standing), both palms on her knees, but instead of stepping to her right with your right leg (no space to knee on belly), now step to her right with ur left leg and left knee on her belly (while keeping right leg away from between her legs so she can't squeeze ur right leg between her thigh), then switch to right knee on belly, left (outside) leg 90 degrees knee up / stretched towards opp's head direction, keeping body weight upright

when opp in turtle position, to guillotine choke

when opp in turtle position, go to her side and face same direction as her, kneeling ur right thigh next to her left thigh, like seat belt (outside right arm around her waist, inside left arm hold onto / around her left shoulder),

but left arm goes around her right shoulder and under her neck then grip onto own right palm (right arm below her armpit),

from right knee next to her left knee, now switch to left knee (push forward into her stomach between her left elbow and left knee) and left foot hook onto her left waist (to prevent her from jumping to another side), body lying down, right leg put onto her back, squeeze arm towards right and guillotine

(10july): 1.5hrs muay thai + 1.5hrs bjj
same as 3july, escape from closed guard, flip opp, to back control
but this time as opponent goes back into sitting position and closed guard after being flipped backwards (balance on one knee and opposite hand)

(11july): 1.5hrs boxing sparring

(13july): 1.5hrs boxing

(14july): 1.5hrs muay thai
(15july): 1hr no gi
side control, armbar, opponent escapes, omaplata, seat belt, back control
on opp's right side, right knee on belly, right arm underhook opp's left arm, left leg step over, arm bar, opp then rolls to her right side to your right, your right leg (toes pointing left) still hooking onto her left arm, left arm controlling her left elbow (once her left arm starts to straighten / escape), balancing on ur right arm on her right waist and your left foot, get ur right leg over her waist and step on the ground on her right side, left arm goes under her left armpit, grabbing onto own right wrist (right arm around her right shoulder), roll on back
*arm under opp's armpit always grab the wrist

(16july): 1hr no gi + 1.5hrs muay thai

training

2015-07-09T00:32:00.001+08:00

(22june): 1.5hrs boxing
(23june): 1.5hrs muay thai
(24june): 1hr no gi
standing armbar
both standing, like muay thai clinching (both arms should be near own body like a kangaroo)
left arm grabs opp's right arm, right arm grabbing the back of her neck, right leg stepping onto her left hip (keeping leg straight), sit / lie down on back (head pointing towards right), hip up, left leg press onto opp's back of neck, opp's right elbow should be on ur belly and palms down,
similar to this video but not flying, ie sitting down

(25june): 1hr no gi + 1.5hrs muay thai

(26june): 1.5hrs muay thai + 1.5hrs bjj

arm bar, standing while opp lying down, left knee on belly, left hand hook opp's right hand, right hand push opp's face, right leg stretch out and step behind opp's back, turn body 180 degrees and sit and lie down

(27june): 1.5hrs boxing

(29june): 1.5hrs boxing

(30june): 1.5hrs muay thai

(1july): 1hr no gi

escape when opp grabs one (right) thigh between her neck n left arm, from facing u while u r lying down, right leg go left and toes touch the ground, bending left leg and left shoulder as balancing on the ground, then like hip escape use both toes to push whole body away from opponent

(2july): 1hr no gi + 1.5hrs muay thai

triangle from closed guard

grab both opp's wrist (right arm grab left, legt grab right), one (her right) arm push to between own thighs, one (her left) arm grab towards self/ own left side, hip up, left thigh go over her neck, left toes pointing towards right, right leg (back of knees) press own left foot down

guilotine from closed guard

pull opp's head down so that her palms land on floor, body go up towards opp's right shoulder (right hand towards left so that ur right armpit touches her right shoulder), right arm goes left and downwards around opp's neck with forearm under her throat, grab/hook onto own left palm, lie down, choke opp's neck with forearm

(3july):1.5hrs muay thai + 1.5hrs bjj

inside opp's closed guard to back control

inside opp's closed guard, grab opp's pants (both thumbs facing up), one knee point fwd towards opp's center, one knee pointing 45 degrees, body go closer to opp, both hands go under opp's thighs and grab belt from under, flip opp backwards into turtle position, go to her side and face same direction as her, kneeling ur right thigh next to her left thigh, seat belt (outside right arm around her waist, inside left arm around her left shoulder), grip own wrist, pull opp to back control, right arm open gi collar, left arm goes in and grab gi collar and pull towards left and choke

training

2015-07-09T00:31:00.000+08:00

(15june): 1.5hrs boxing
(16june): 1.5hrs muay thai
(17june): 1hr no gi
drill: opp lying on floor with both knees up facing u (standing)
both palms on her knees, step to her right with ur right leg beside her right thigh (not stepping with left leg if not she can squeeze ur right leg between her thigh),
right palm remain on her left knee, right knee on belly, left (outside) leg 90 degrees knee up, left palm on her right shoulder
the leg doing knee on belly must be on toes to balance, if opp hip escape, follow / move that foot and knee on belly
step to her left with ur left leg, knee on belly, left palm remain on her right knee, right (outside) leg 90 degrees knee up

(18june): 1hr no gi + 1.5hrs muay thai
escaping when in turtle (on all fours)
similar to this video, when opponent's arms are wrapped around your waist, facing/on top of you, and u're on all fours, both ur elbows on ground, kneeling,
1. left leg stretch out to ur left, balancing with right elbow still on ground,
2. left elbow push towards the ceiling (pushing opp's right arm away, opening her grip) with head going up from underneath opp's armpit, neck sticking to the ribs,
3. right leg straightened and stretch out to left, (should be done simultaneously with step 2)
4. whole body then turns to the same direction where opp's head is facing (turning right), left leg kneeling beside opp's right leg, right leg stretched out,
5. seat belt on opp (left arm across her waist, right arm accross her shoulders)

(19june) 1.5hrs muay thai + 1.5hrs bjj
armbar (from mount)
right hand grab off's right sleeve near elbow, left hand grab collar on her right (push fwd to her neck to lift her back off from the ground facing her left), right knee up 90 degrees, left leg goes over opp's head and arm bar

triangle (from closed guard)
both hands grab both opp's sleeves, both knees go inside/between her arms, grab her left arm towards ur left, hip up while left leg go across back of her neck (thigh sticking to her neck), toes pointing towards right, right leg (behind the knee) hook onto left foot, press her head down

arm lock to omaplata (from closed guard)
right hand grab her right sleeve near elbow, left arm grab gi collar near opp's left shoulder (cross hand), left leg (leg that's same side of hand grabbing collar/shoulder) step on to opp's hip, push body tilting right (to be parallel to opp's shoulders), right leg press opp's armpit/back downwards, left leg hook over/across opp's neck, keep both knees tight, hands still grabbing opp's right hand
omaplata (shoulder lock)
left hand now switching to grab opp's left hand, right hand grab opp's belt/back, push body fwd, sitting up while both legs bending/kneeling (both toes pointing left), opp's left arm under ur right thigh with her elbow 90 degrees, her left palm now tucked between ur right thigh and hip, push fwd

(20june): boxing sparring class with 10x hill sprint

training + bjj

2015-06-09T18:47:00.001+08:00

(25may): 1.5hrs boxing
(26may): 1,5hrs muay thai
(27may): 1hr no gi
to back control and choke
when lying down, both legs being grabbed by opponent who is kneeling down, right hand grab opp's right arm tricep, left palm on floor (so butt can move out towards opp's right side), left leg stepping out towards next to opp's right thigh, pull opp's right arm forward towards self, keeping right leg in between opp's legs hooking onto her right leg, left arm go across opp's back and neck, grab own right wrist (right arm under opp's armpit, like seat belt), pull opp and back control (own back lie on the floor, opp infront of u), turn opp towards left (where own arm is on opp's neck/shoulder instead of under armpit), left leg hook inside opp's thigh, choke from behind (hand on shoulder)
(28may): 1hr no gi + 1.5hrs muay thai
when under opp's side control to arm bar
opponent applying side control on your right, right hand push opp's hips, left palm go in and push opp's neck (between her shoulder and face) away, hip escape outwards to have some space, right knee to her belly with foot hooking onto opp's right shoulder, left leg (behind knee) go across opp's neck (left shoulder) and push neck downwards and away, both hands grab opp's right arm, then arm bar
(29may): 1.5hrs muay thai + 1.5hrs bjj
when under opp's side control to cross collar gi choke
both hands grab opp's gi behind her neck (if it's no gi, both palms holding together), own hand nearer to self with 4 fingers inside the gi and thumb outside (pointing to self), other hand further away from self with thumb inside gi, grip and bring both elbows nearer together (squeezing opp's neck like scissors), elbow nearer to self pointing downwards, hip bump, as opponent goes up (being hip bumped to create space) twist body towards outside (away from opponent), roll until chest touches the floor and opp should be on top of ur back, own arms should be directly on top of own head (not on the side)

(1june); 1.5hrs boxing
(2june): 1.5hrs muay thai
(3june): 1hr no gi
side control to arm bar
side control on opp's left side, opp's right arm goes below your left arm and tries to grab your left leg outer thigh, open left leg 90 degrees knee up while body still facing opponent, right leg 90 degrees knee up body turning facing opp's head, left palm down next to opponent's right face, body turning right, right hand hook onto opp's right arm (in between your legs) butt goes on top and over opp's tummy, sit backwards and armbar
(4june): 1hr no gi + 1.5hrs muay thai
(5june): 1.5hrs muay thai + 1.5hrs bjj
inside opp's triangle
right arm and head inside opp's triangle, right elbow try to bring towards right (not straightened towards left), body tilt backwards and upwards, left palm holding right palm, left knee up 90 degrees while both hands grab opp's gi collar, right hand push forward towards opp's neck and choke, body move right, right knee down on opp's left waist, keep moving right to side control on opp's left or until opp's right side
option 2: right arm and head inside opp's triangle, palms hold together, body tilt backwards, kneeling on both knees, turn right, opp's stomach land on floor, proceed to sit on opp's back (facing opp's legs)

(8june): 1.5hrs boxing
(9june): 1.5hrs muay thai
(10june): 1hr no gi
closed guard kimura
from closed guard, grab opp's neck closer to self so that her palms on ground, left arm grab opp's right wrist, body up, right arm go over opp's shoulder and under her armpit then grab own left wrist, lie down, right foot step on floor, body (head) tilt left, left leg on opp's back pressing down, body parallel to opp's shoulders, pull opp's right wrist upwards elbow downwards, using own right armpit to pressure down
(11june):1hr no gi + 1.5hrs muay thai
passing guard, opponent on side with her upper leg knee up, go between her legs to side control behind her
eg. opp facing you lying down on her left side, right knee up forbidding you to control her, go thru in between her legs, right arm grab her right leg (neck goes below her right thigh / behind right knee), left palm hold onto her bottom / left knee, left leg straighten out pointing towards opp's legs, right knee goes over her bottom / left thigh, left leg step towards opp's back, side control from behind (while right arm still holding her right thigh, left arm go under her neck)
(12june): 1.5hrs muay thai + 1.5hrs bjj
drill: side control, opponent hip escape facing u eg. lying down on her left, right hand comes out from below her neck, right elbow slide below her top / right armpit and elbow on floor (inside her, infront of her core), left leg stretch out (butt facing her head), right leg on foot (squatting), walk backwards around her head, goes onto her back into back control (or side control from other side)

side control to kimura
when opponent is under your side control try to push ur neck away (eg. u'r on her left, she's pushing u with her right hand), right hand comes out from under her neck to between ur neck & her right hand, use ur right hand to push her right hand to the ground beside her right face then grab her wrist, left arm goes below opp's right arm to grab own right wrist, pull her right arm sliding downwards along her waist, make her elbow go towards the ceiling,

(13june): 1.5hrs boxing (sparring)
including 10x hill sprint!

training + 8th+9th no gi

2015-06-04T12:55:00.000+08:00

(18may): 1.5hrs boxing
(19may): 1,5hrs boxing
(20may): 8th 1hr no gi
double arm bar
closed guard, when opponent chokes u, grab both her arms (crossed, right grab right, left grab left) with own elbows forming 90 degrees, pressing her arms down (move closer to her wrists), hips up, both legs press on opponent's shoulders, squeeze, opponent's palms up

triangle from closed guard
when opponent chokes u, grab both her wrist (right grab left, left grab right), both knees come in between opponent's arms, heels stepping onto opp's hips, knees making opp's arms open, left foot point upwards (over opp's shoulder), go around opp's neck 90 degrees pointing right, right leg goes under opp's left armpit and hook on top of own left foot, bring opp's left hand towards your left, both arms press head down

(21may): 9th 1hr no gi + 1.5hrs muay thai
arm bar
when mount, right hand hooking opp's right hand, left hand press onto ground (beside opponent's right face), right knee up 90 degrees, left leg go around (on top of) opponent's head, put on other side of her face, both arms press opponent's right arm down, palms down or thumbs up

to get out of arm bar, if right arm is inside opp's arm bar, legs stepping upwards towards left, like a half circle

muay thai: 15 kicks, 10 push ups, 20 kicks, 10 push ups, 25 kicks, 10 push ups, repeat other leg

(22may): 1.5hrs muay thai + 1.5hrs bjj

when lying on floor, opp standing, both hands grab both her sleeves pulling her in, both foot straighten and step on her stomach, left leg straighten like doing side kick, with left foot horizontally pointing right at 90 degrees), right leg hook behind opp's left leg, right arm pass opp's left wrist for own left hand to hold, right hand grab behind opp's right heel, left leg straighten and push opp's stomach, right leg sweep behind opp right heel,
opp falls to ground, left leg 90 degrees knee up, stepping on opp's right waist area, right leg kneel on ground, proceed to side control
(23may): 1.5hrs muay thai

training + 4th-7th no gi +10th bjj

2015-05-22T01:35:00.000+08:00

(4may): skipping as warm up, treadmill 3km
300 workout

Lat pulldown (4 weight plates) x25
Dumbbell deadlift (15 lbs each hand) x50
Pushups x50
Full squats (15 lbs each hand) x50
Floor wipers (15 lbs each hand, holding bench press position) x50
Clean-and-Press (15 lbs each hand) x25
Lat pulldown (4 weight plates) x25

circuit workout: (3 sets)

30sec plank
30sec pulldown cable crunch (9 weight plates)
30sec crunches
30sec medicine ball

(5may): 1.5hrs muay thai
(6may): 4th 1hr no gi
scissor sweep:
closed guard, left hand grabbing opponent's right wrist, right hand grab opponent's left shoulder, right knee to opponent's belly, right foot hooking onto opponent's left waist, hip up and tilt right, roll left and go on top of opponent
+ 300 workout at home
(7may): 5th 1hr no gi + 1.5hrs muay thai
side control to choke
when on opponent's right side, left hand goes under opponent's neck, palms up, right hand from under opponent's left armpit to on top of opponent's neck (forming an S shape? right wrist area), holding onto own left palm, right wrist chopping downwards like a knife then squeeze

(11may): 1.5hrs boxing
(12may): 1.5hrs muay thai
(13may): 6th 1hr no gi
(14may): 7th 1hr no gi + 1.5hrs muay thai
triangle: (countering double under)
when your opponent is doing a double under (both arms under your thighs), left hand go under opponent's right armpit, palm face up, right hand go over opponent's right shoulder and grab own left palm, bring left leg downwards onto opponent's waist, bring opponent's right arm to your right shoulder, right thigh maintained on top of opponent's left shoulder, bring right foot 90 degrees pointing left, hooking onto left leg (behind left knee), left foot pointing down

(15may): 1.5hrs muay thai + 1.5hr bjj (10th bjj class)
(16may): 1.5hrs muay thai, special class by MMA fighter David Hulett

training + 2nd+3rd no gi

2015-05-22T01:34:00.000+08:00

(27apr): 1.5hrs muay thai
(28apr): 1.5hrs boxing
(29apr): 2nd no gi class
plus skipping for half an hour at home

arm lock:
1. closed guard, 2. right hand grab opponent's right wrist, 3. left hand grab opponent's left shoulder and bring close to self, 4. left leg step on opponent's right hip, push, body tilt right, 5. right leg still pressuring opponent's back downwards, 6. left leg go over opponent's head, both knees closed, ensure opponent's palm down or thumbs up

(30apr): 3rd no gi + 1.5hrs muay thai

when inside opponent's closed guard, 1.left hand hold opponent's right hand down to her belly, 2.left knee up 90 degrees, 3.right hand press opponent's knee down,
option1: 4.go left with left leg stepping towards opponent's head, 5.left hand go below opponent's neck, 6.right hand go around / under opponent's right thigh
option2: 4.go right, right knee slide on top of opponent's left thigh and knee touches floor, 5.right arm go below opponent's neck, shoulder pressing down on throat, 6.left leg straightened and cross over behind own right foot, 7.left palm land on floor between own right knee and opponent's right thigh, 8.two knees kneeling wide opened, 9.left arm goes under opponent's right armpit and grab own right arm, side control

(2may): 1hr abs circuit + 1.5hrs muay thai
i would like to call it "Agi's house of horror" warm up:
100 jumping jack
100 flutter kicks
100 twister
60 burpees
40 walkout pushups
followed by a few rounds of circuit, including skipping, kettlebells, battle ropes, medicine ball etc,
ending with abs @.@"

bidor half marathon

2015-04-28T19:10:00.001+08:00

26apr: Bidor Half Marathon (22.6km) @02:52:07 (rank: 33/68; my trainer: 02:38:40, rank: 103/214)

i would have to admit that didnt train enough for this race... my calves were so heavy and i started walking from 2km onwards :( managed to complete 8km for the first hour, and another 8km+ for the second hour, and i still have 7km to go zzzzz (this is NOT a half marathon, it's 23km, almost a newton challenge eh?)
the only thing that i didnt like was that u can only get to see a waterstation every 5km (on top of that, starting at 6.45am is pretty late and it was soooo hot towards the end of the race), other than that, i would say that it was a pleasant and smooth journey :)

staying fit during the holidays.. seoul + jeju

2015-04-28T18:45:00.000+08:00

(19,20,21apr) stayed at InterContinental Seoul Coex... such a beautiful hotel with a spacious gym! we were a little shocked when we saw everyone wearing the same outfit (white tee navy blue shorts) during our visit last year, and we later found out that the gym actually provides hotel guests with apparels so that u wont have to carry ur sweaty stinky apparels in ur luggage... how thoughtful!! treadmill 4.58km + 5.07km + 4.14km for 3 days :)

(22,23apr) Jeju was a little breezy and i could feel the cold wind blowing into my ears! other than that the weather was perfect :) ran around the hotel for 38minutes, passing by a few nearby hotels... was a little lazy on the 2nd day, hence i only did 2km on the treadmill and some misc abs workout

training + my 9th bjj class + 1st no gi

2015-04-18T00:31:00.002+08:00

(13apr): 1.5hrs boxing

interval training: 5mins warm up,

30sec speed12 + 30sec speed6-8 (x12),
towards the end, running at speed12.3 for abt a min, speed6 for longer rest.

(14apr): 1.5hrs muay thai

(15apr): attended my first ever no gi!

side control to armbar
right arm under / behind opponent's neck, palms up, inner part of elbow near her neck, use right shoulder to press onto her throat, left arm wrap over opponent's chest and goes under opponent's right armpit and holding onto own right palm. left knee on opponent's belly, right leg extend out but not too straight. when opponent's right arm tries to push away ur left knee on her belly, left arm then hooks onto opponent's right arm, bring it towards urself in 90 degrees upwards, right arm pressing opponent's face, right leg step forward to opponent's back and tuck under her right armpit, both arms holding opponent's left arm and sit down (try to sit close to her shoulder), chin tucking in, make sure opponent's palm is facing down

did some skipping at home... finally learnt how to skip slightly faster (with the correct tempo?)

argh... i will conquer u one day Grrrrrrrr

(16apr): 1.5hrs muay thai

tips: need to fully extend punches, turn more when kicking but no chicken wings.. move right after each combo

combo: jab, left hook, right low kick, cross, left knee

(17apr): 1.5hrs muay thai + 1.5hrs bjj (my 9th bjj class)

drills: 1. when lying down next to opponent's front leg (not in between her legs), both hands pushing opponent's leg, hip escape (butt pointing away from opponent), outer leg step onto opponent's thigh, inner leg goes under own outer leg to the other side, lift hip up and whole body goes to the other side, repeat from other side when opponent change leg

2. side control to arm bar, knee on belly, other leg stretch out, the hand nearer to knee goes under armpit of opponent's hand that's further away from u, pull opponent towards u, stretched out leg to step across, sit and arm bar, then end with legs facing parallel with opponent's leg and repeat on the other side

7 bjj drills that i should start learning so that i wont look like some grappling dummy for my next class :p

training + my 8th bjj class

2015-04-16T23:57:00.001+08:00

(6apr): 1.5hrs boxing + treadmill

(7apr): 1.5hrs muay thai

(8apr): treadmill 3-2-1

warm up 5 mins

run at speed12-12.3 incline10 for 1.6km, rest for 3 mins;

run at speed 12-12.3 incline8 for 1km, rest for 2 mins;

run at speed 12-12.3 incline8 for 800m, rest for 1 mins;

run at speed 12 incline8 for 400m, tried to run for another 200m to complete 5km, DONE!

(9apr): 1.5hrs muay thai

(10apr): 1.5hrs muay thai + 1.5hrs bjj (8th bjj class)

combo: jab, switch leg stepping right while doing cross, left hook, right low kick
combo: fake cross infront of opponent's neck, right foot step forward until right thigh is behind opponent's left thigh to make them fall

arm lock: in closed guard position, 1. right hand grabbing opponent's right forearm, 2. left hand grabbing opponent's left collar/shoulder, 3. left foot stepping onto opponent's right hip while swing own head/body towards right, 4. left leg goes on top of opponent's neck, while keeping both knees close to each other, 5. pull opponent's hand downwards with both hands, hips up
arm bar from the guard (photos)

(11apr): 1hr abs circuit + 1.5hrs muay thai

tips from instructor: to always step back after attack
combo: inner leg kick with left leg on opponent's front heel/lower calf, then right body kick

(12apr): sunbathing

training

2015-04-06T00:34:00.000+08:00

(30mar): 1.5hrs boxing

(1apr): arrived Vietnam on 31st March for a biz trip, managed to run for 2km, did some rope skipping, abs and weights

(2apr): did 1.5km in the morning, rope skipping in the hotel gym.. and after touching down at night, cycled for 2.6km and ran another 1.5km

(3apr): 1.5hrs boxing
(4apr): 1hr abs circuit + atv

(5apr): treadmill

training + my 6th & 7th bjj class

2015-04-05T23:33:00.001+08:00

(17mar): 3-2-1 treadmill

warm up 5 mins
run at speed12-12.3 incline10 for 1.6km, rest for 3 mins;
run at speed 12-12.3 incline10 for 1km, rest for 2 mins;
run at speed 12-12.3 incline8 for 800m, rest for 1 mins;
run at speed 12 incline8 for 400m, DONE!

(18mar): treadmill 5 mins

Bear crawl 15lbs each hand

Squat 15lbs x30

Abs

Triceps pull down 6 x10 5 x10

Abs

(19mar): 1.5hrs muay thai
(20mar): 1.5hrs muay thai + my 6th bjj class

From mount to arm bar
Sitting on opponent's waist. Right hand grab opponent's right sleeve then pull towards self, left hand grab opponents right collar and pull down towards opponent's head, Right knee 90 degree up, left leg from kneeling position step beside opponent's left face, sit down and pull opponents right hand towards self with both hands
From inside opponent's closed guard by opponent to side control
When in opponent's closed guard, ie. opponent's legs wrapped around ur waist. Both hands grab opponent's belt, push opponent's right thigh down with your left elbow, left knee sliding on top of opponent's right thigh while foot still hooking opponent's inner calf, left arm grab gi behind opponent's neck on her left shoulder, bring right foot onto the ground crossing left leg, both legs kneeling while left knee stick to opponent's arm. Right knee stick to opponent's thigh, body bend forward and lean on opponent's body
When being mounted, bridge and roll
When opponent use right hand to grab ur gi, use ur right hand holding down opponent's right forearm, left arm control opponent's right upper arm / elbow so that opponent can't use elbow to land on, left foot pressing opponent's right leg towards own body, bridge and roll over to left side
Cross collar gi choke from mount
When on top of opponent, Right hand grab opponent's right collar, left thumb slide around behind opponent's head and grab collar near opponent's left shoulder, motorbike, keep elbows close to self and pull downwards sliding tight along own waist then lean towards opponent

(21mar): 1hr abs circuit + 1.5hrs muay thai

(22mar): recovery, simple abs + dumbbell workout, while my trainer is having his grappling session :)

(23mar): 1.5hrs boxing + skipping
(24mar): 1.5hrs muay thai
(26mar): 1.5hrs muay thai
(27mar): 1.5hrs muay thai + 1.5hrs bjj

kimura sweep from closed guard
http://jitsweb.com/kimura-sweep-from-closed-guard/
right hand land on elbow, and then palm on floor, sit up, left arm go around opponent's left shoulder/triceps, right knee 90 degrees, hip close to opponent, left leg pushing the ground, turn right

closed guard kimura
left arm grab opponent's right wrist, make her hand 90 degrees, right arm go over opponent's right shoulder/triceps and hold onto own left wrist, bring opponent's right arm to her back towards her neck, open legs, straighten right leg step onto the ground while left leg keep onto opponent's lower back/waist, twist body to right

training

2015-03-13T17:05:00.000+08:00

(2mar): 1.5hrs boxing
(3mar): 1.5hrs muay thai
(5mar): 1.5hrs muay thai
(6mar): 1.5hrs muay thai
(7mar): 1hr abs circuit + 1.5hrs muay thai

(9mar): 1.5hrs boxing

300 workout

Lat pulldown (4 weight plates) x25
Dumbbell deadlift (15 lbs each hand) x50
Pushups x50
Full squats (15 lbs each hand) x50
Floor wipers (15 lbs each hand, holding bench press position) x50
Clean-and-Press (15 lbs each hand) x25
Lat pulldown (4 weight plates) x25

circuit workout: (total 10mins)

1min treadmill (speed10 incline10)
1min mid-row (2 weight plates)
1min dumbbell bench press (10lbs each hand)
1min burpee

(10mar): treadmill 4km

(11mar): treadmill 3-2-1:

warm up 5 mins
run at speed12-12.3 incline10 for 1.6km, rest for 3 mins;
run at speed 12-12.3 incline10 for 1km, rest for 2 mins;
run at speed 12-12.3 incline8 for 800m, rest for 1 mins;
run at speed 12 incline8 for 400m, DONE!

(12mar): 1.5hrs muay thai
(13mar): 1hr abs circuit + 1.5hrs muay thai
(15mar): easy cycling for 8km on stationary bike

swim

2015-03-01T14:57:00.001+08:00

relaxing sunday 600m swim in approx 17mins

caveman

2015-02-28T01:29:00.002+08:00

the caveman at the gym

as mentioned in the article, our ancestors run because they "chase after dinner" + "to avoid being dinner", but nowadays, we run largely for sport or fitness

perhaps i should set a more interesting goal for my mundane treadmill training eh? need to spice things up!

training

2015-02-28T00:08:00.001+08:00

(23feb): 1.5hrs special sanda class with David Bertrand, sanda champion from Belgium (focuses on side kicks!)

(24feb): 1.5hrs muay thai

(25feb): treadmill 7mins warm up,

1min speed 12 + 30sec speed 6 (x6sets),

+ abs workout

(26feb): 1.5hrs muay thai

(27feb): 1.5hrs muay thai - sparring

training

2015-02-19T23:53:00.000+08:00

(16feb): 1.5hrs boxing
(17feb): 1.5hrs muay thai
circuit workout: (total 30mins) *initially we thought it was only 15mins!!*

1min treadmill (speed10 incline4)
1min rowing (5 weight plates)
1min burpee

(19feb): first day of cny... lazy workout is always better than no workout... gonna fit in that cheongsam (wif space for tons of food) tonite!
hence forced myself for a treadmill 3-2-1:

warm up 3 mins
run at speed12-12.3 incline10 for 1.6km, rest for 3 mins;
run at speed 12-12.3 incline10 for 1km, rest for 2 mins;
run at speed 12-12.3 incline8 for 800m, rest for 1 mins;
run at speed 12 incline8 for 400m, DONE!

(20feb): treadmill... ate tons of ayam penyet for lunch and MUST burn it off to fit in another cheongsam for tonite's party

(21feb): 3rd day of cny... workout is definitely a must besides my perpetual munching spree thru out the whole cny... warm up on treadmill for 10mins. attempted 3x clean-and-press with 20llbs on each hand woohoo.. squats with 15lbs on each hand and subsequently 20x with 20lbs on each hand, followed by some abs too, just hours before enjoying Korean cuisine for dinner :)

training + my 5th bjj class

2015-02-14T01:00:00.000+08:00

(9feb): 1.5hrs boxing
treadmill warm up 10mins, and run 5 mins in between these exercises (as many reps for 1.5 minutes):

Lat pulldown (4 weight plates)
Dumbbell deadlift (15 lbs each hand)
Pushups
Full squats (15 lbs each hand)
Plank
Single-arm Clean-and-Press (15 lbs) x15 for each hand

followed by a few rounds of leg sparring >.<

(10feb): 1.5hrs muay thai
(11feb): treadmill warm up 5 mins, followed by 300 workout
(12feb): treadmill, followed by some abs workout

(13feb): 1.5hrs muay thai + 1.5hrs bjj
learnt to escape from rear mount today.. as opponent tries to choke u from behind (one arm over your shoulder, another arm from under ur armpit), both hands to grab opponent's arm that's over ur shoulder (keeping your elbow close to u, holding the opponent's arm tightly under ur armpit), and tilt towards the opponent's arm that's under your armpit and land your outer elbow on the floor. use leg to push body upwards with back of head leaning close to opponent's face. use your leg to push open opponent's leg (if opponent's legs are crossed u can submit their legs using ur own leg), move butt and sit on opponent's knee, then sit on the ground with your other elbow touching the ground (in between u and ur opponent). then perform side mount on opponent.

another version, after grabbing opponent's arm with both ur hands, tilt head and look upwards, push opponent's arm upwards and subsequently ur head gets out from opponent's armpit. pull opponent's arm downwards to your stomach.

last few days to dress in black before cny starts! spending my v-day eve alone with my under armour :)

(14feb): 1.5hrs muay thai

(15feb): pool party at Aud's place

training

2015-02-09T12:59:00.002+08:00

(1feb): only 20mins of simple workout
(2feb): treadmill 3-2-1:

warm up 5 mins
run at speed12-12.5 incline10 for 1.6km, rest for 3 mins;
run at speed 12-12.3 incline10 for 1km, rest for 2 mins;
run at speed 12-12.3 incline10 for 800m, rest for 1 mins;
run at speed 12-12.2 incline8 for 400m, DONE!

300 workout

Lat pulldown (4 weight plates) x25
Dumbbell deadlift (15 lbs each hand) x50
Pushups x50
Full squats (15 lbs each hand) x50
Floor wipers (15 lbs each hand, holding bench press position) x50
Clean-and-Press (15 lbs each hand) x25
Lat pulldown (4 weight plates) x25

(3feb): cycling 3km, run 0.7km
sit ups on inclined bench x50
leg curl (3 weight plates) x20
leg extension (4 weight plates) x20

(4feb): fit test

Full squats (15 lbs each hand) x21
Pushups x60
Dumbbell curl (15lbs) x0
Bench press (15lbs each hand) x15
Lat pulldown (4 weight plates) x30
Front raise (10lbs each hand) - from above head to front raise, to hold 5sec, failed!
Single-arm Clean-and-Press (15 lbs) x10 for each hand

and ... Superman!! (thanks to our fren Maxon for his creativity)

(5feb): 1.5hrs muay thai

(6feb): 1.5hrs muay thai

(8feb): half an hour easy swim

training

2015-02-09T12:50:00.000+08:00

(26jan): treadmill 3-2-1:

warm up 5mins
run at speed12 incline10 for 1.6km, rest (ie.speed6) for 3 mins;
run at speed 12 incline10 for 1km, rest for 2 mins;
run at speed 12 incline10 for 800m, rest for 1 mins;
run at speed 12-12.3 incline8 for 400m, DONE!

300 workout

Lat pulldown (4 weight plates) x25
Dumbbell deadlift (15 lbs each hand) x50
Pushups x50
Full squats (15 lbs each hand) x50
Floor wipers (15 lbs each hand, holding bench press position) x50
Clean-and-Press (15 lbs each hand) x25
Lat pulldown (4 weight plates) x25

(28jan): on a biz trip to Penang... treadmill warm up 1km

burpees x15 (5kg each hand)

full squats (5kgs each hand) x10; (7.5kgs each hand) x10

plus lunges and some simple abs work, including floor wipers

(29jan): 1.5hrs muay thai

(30jan): 1.5hrs muay thai (omg it was pretty scary sparring with a bunch of guys! where r all my usual female classmates??)

training

2015-01-29T18:45:00.000+08:00

(9-12jan): biz trip in Beijing, and that hotel doesnt have a gym! and their hot spring only opens at 2pm til late (unless i could skip the conference) hence only did some simple workout in hotel room in the morning :(
(12jan): arrived kl late at night... did one set of 300 workout, like reaaaaaally slowly

Lat pulldown (3 weight plates) x25
Dumbbell deadlift (10 lbs each hand) x50
Pushups x50
Full squats (10 lbs each hand) x50
Floor wipers (10 lbs each hand, holding bench press position) x50
Clean-and-Press (10 lbs each hand) x25
Lat pulldown (3 weight plates) x25

(14jan): 300 workout
(15-17jan): 1.5hrs muay thai each day

(19jan): 1.5 hrs boxing
followed by the 300 workout at home, with increased weight!!

Lat pulldown (4 weight plates) x25
Dumbbell deadlift (15 lbs each hand) x50
Pushups x50
Full squats (15 lbs each hand) x50
Floor wipers (15 lbs each hand, holding bench press position) x50
Clean-and-Press (15 lbs each hand) x25
Lat pulldown (4 weight plates) x25

(21jan): treadmill warm up 2km + 300 workout (new increased weight) + treadmill cool down 1km

(22jan): 1.5hrs muay thai

(24jan): 1.5hrs muay thai

training

2015-01-08T19:49:00.004+08:00

(5jan): 1.5hrs boxing
got home and continued my workout after an hour of rest, starting with 10 mins treadmill, some abs, squats (15lbs each hand) x20, reverse bear walk with dumbbell 15lbs each hand

(7jan): didn't know that coke zero comes with this "self-destructible" function

saw this article just a few days ago... 吸粪车当街爆炸！行人惨变"屎涂行者"。。。深受同感 as coke zero exploded in ma fridge -.-"

anyways, we still went to the gym after my trainer cleaned the fridge... 2km warm up on treadmill, and 1 set of 300 workout for 15mins+, plus some abs :)