08/05 Rear and front shoulder fly 10kg 10x3 Shoulder raises press 10kg 12x3 12.5kg 12x2 Posterior deltoid raise 12.5kg 10x3 Side shoulder press 10kg x15, 7.5kg x15, 5kg x15, 4kg x15, 3kg x15. Superset. Bicep curl 10kg 12x3 P90x abs 09/05 weds 3km run 14mins @ 1m 45s/400m Max hops 30x3 Heisman 30secs x3 Squat jumps with spin 30secs x3 Extensive calf raises 1x10 Bicep curls 10kg 12x3 Overhead tricep extension 7.5kg 12x3 I have not been training consistently and feeling ups and downs this few weeks. I need my church and my spiritual input and my friends. Slowly but surely i realised how bad my personality in dealing things is. I am aware of my behaviour, my actions and my emotions. However i cannot seem to be bothered to change them. But that is truly life, being the norm and gently nice and cuddly all the time do not make things happen. It is the drama that unfolds, the anger, and zeal, and the act of command and determination and everything that makes us uncomfortable, makes life move. We all need the push whether we like it or not. Working the weekends is causing a toll on me. It sucks however slack it is, we are underpaid, and there is no point doing it.
jammeD' at-|12:36 AM|
http://www.letusreason.org/OCC20.htm
"You must be 100% committed or you might as well go on and get involved in something else . . . we are disciples of that movement." (Randy Haragan, Go and Baptize Disciples Only, audio tape, 1991 SW. Conf.) They may be disciples of this movement, but more importantly are they disciples of Christ?
Mckean has said "No one can do it on their own. Everybody needs ongoing discipleship. You are a disciple of God until you die you are a disciple of someone else until you die." ("Why do you resist the Spirit ?" Mckean 1987)
http://www.thesestonewalls.com/gordon-macrae/the-conversion-of-saint-paul-and-the-cost-of-discipleship/
the stone walls.. and transformation of saul to saint paul
“Far more imprisonments, with countless beatings, and often near death. Five times I have received at the hands of the Jews [of which Paul himself is one] the forty lashes . . . Three times I have been beaten with rods; once I was stoned. Three times I have been shipwrecked; a night and a day I have been adrift at sea; on frequent journeys, in danger from rivers, danger from robbers, danger from my own people, danger from Gentiles, danger in the city, danger in the wilderness, danger at sea, danger from false prophets, in toil and hardship, through many a sleepless night, in hunger and thirst, often without food, in cold and exposure … If I must boast, I will boast of the things that show my weakness.” (Second Letter to the Corinthians 11:23-30)
jammeD' at-|9:42 PM|
I am doing fine in NS. Currently a Physical Training Instructor (PTI) or more known as a Fitness Specialist (FS) now at Bedok Camp of the Guards.
I take NSman almost daily, friday being the only official off as we take weekend shifts which alternates weekly. I as hastily as i can, keep my Sundays off, so that i can devote that time and effort to Church, and for Legion meetings.
I learnt many things from the NS men, humility being one of the values, and i learnt PR (personal relations) and how to connect with a crowd who is mostly not interested in whatever you are saying because they are there mainly just to clear their window! They just want to pass and get out of the system every year. Only a minority of them, dwelling deep into their hearts, want to learn and enrich themselves with physical training and nutritional value of life.
In my singlet and shorts, i must command and control a group of 200 on average by myself. Being an army personnel, many will think that it is easy as long as I am a Sergeant, a commanding rank, and should be able to use my rank to get things done. That is totally against what we do here, being more of a service oriented industry, which i have no idea why we are to perform in such a manner. We have to be strictly polite and helpful so as to keep our unit from complaints and trouble in future. I believe this is tough training and punishment for those in RT (remedial training) and should not be treated too much like a 'King', but apparently that is not how things ought to be done. I have learnt well to be able to conduct mass training and to create a spark of fun, which i have learnt much from, my batch mate who always spice things up with his interesting workouts and competitive activities.
Being in a physical training instructor appointment and unit, we tend to gym almost everyday. I want to keep my running hypes up but the graph of my running agility and endurance is such a fluctuation. An NS PTI who came back to reservice, and is a wholesaler for ASICS shoes, whom i have bought shoes from for me and my brother, is still about to pull off a flat 8min 30sec for his 2.4km run with 1 week of training. Recently he ran a 10km at 4.11min/km ≈ 40min 55sec. To excel in the AHM team, i must run under 90 mins, 1hr 30mins, so i need to hit that pace at the end. I keep feeling weak after weeks of running, and getting flu all the time, and its a problem.
To keep note of my training regime, i will post them up...
25/04
3.1km run @ 1:50 min / 400m
10x10 pull ups
P90x abs
27/04
1.6km @ 2min/400m
6x12(55kg) pull ups
P90x abs
Bicep curl 1x8 12kg
Bicep curl 4x10 10kg
Deadlift 4x8 weight15
29/04
8km run 40mins. Very humid day, the air felt like a tonne, it was bad.
30/4
Chest press 2x12 50kg
3x10 55kg
Chest fly 3x10 35kg
Rear and side shoulder raise 16x7.5kg
Shoulder fly 2x8 35kg
Lower Chest fly 2x10 35kg
Deadlifts 5x10 70kg
P90X Abs
Free Squats 3x20
Ranger hop 1x16
Forward lunge 1x20
Rear lunge 1x20
i need to do my pullups.. by the way i cannot pull that many if you are wondering. But 12 is fine.
P.S. I love my work now, because of all the asshole friends and batch mates i have with me now, having so much fun and talking shit to each other and to the NS man of course! Many of them like our training and did better in their personal fitness and the IPPT, and some lost much weight, and we are glad!
jammeD' at-|8:41 PM|
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