"Obsession is a word that the lazy use to describe the dedicated." - Anonymous
Rock climbing tends to keep me pretty occupied as I climb fairly frequently. I'm also an avid scuba diver (Advanced Open Water) and am targeting my Rescue diver and Divemaster certifications within the next year or so. I am a bit of a survivalist (in the wilderness survival sense) and love to spend time outdoors far away from civilisation camping in the jungle or high up in the snow-capped mountains. I am currently trying to 'peak-bag' the 100 highest mountains in Malaysia and have already covered 14 of them in the past 7 months.
Martial arts has been a part of my life since I was 9 years old and I have trained in Karate, Taekwondo, Kickboxing and Muay Thai. I also just started MMA and no gi BJJ in order to improve my groundwork at Muayfit, which was recently voted as one of Asia’s top 10 mixed martial arts gyms. I am currently striving to increase my fitness in all aspects (strength, speed, endurance, flexibility, balance - to approach 'aristeia', if you will) and keep myself motivated by thinking of a survival situation (boat sinks in the middle of the ocean, lost in a dense tropical jungle, hanging off the edge of a sheer cliff with a broken hand, getting mugged by knifepoint, maybe even the zombie apocalypse) and ask myself the question "Will I be able to survive this? ..and if not, what can I do to increase my odds?"
I used to do the 'regular' weight training at gyms but abandoned all that as my goals transitioned from aesthetic to performance-based (functional) goals and now focus completely on functional fitness and train without any equipment by utilising body-weight only callisthenics. I like to mix it up once in a while by incorporating interval training (HIIT, Tabata, fartleks, etc), plyometrics, and other callisthenic programmes such as Convict Conditioning, Freeletics, Crossfit bodyweight WODs (like like 'Bodyweight Fran', 'Mary', or 'Chelsea'), and modified P90X workouts.
Since I am a natural sprinter (I run 100m in just under 12 seconds), I tend to try and focus more on medium to long distance runs as I feel that it is a fitness aspect that seems to lag behind the rest. I currently run 10km in around 48 minutes (4'54 minute/km pace), a half marathon in just over 2 hours (pace of just over 5 and a half minutes/km) and my best 5km Parkrun time is 21:09 (under a 4'15 minute/km pace) (http://www.parkrun.com.au/results/athleteresultshistory/?athleteNumber=822672). One of my long-term targets was to increase my VO2 max (50 ml/kg/min at the time) by 20%, and have so far had it max out at 70 ml/kg/min. I also cycle quite often and own a 29er hardtail MTB that I also plan to use for touring - next on the list being the 1000km Munda Biddi track!
Flexibility and balance are also other aspects that I need to focus on and have been pleasantly surprised at how much regular sessions of Ashtanga yoga has helped. I am targeting the full front and side splits (something that I lost gradually the older I became), and to be able to perform a set of stable (unassisted - no walls) handstand push ups (HSPU) and planche push ups. I also plan to master the one-arm pull-up, the one-arm HSPU (both of them are part of the Convict Conditioning Big Six), and the front lever. My back flip, back hand spring, and wall flip need cleaning up and the time I can hold the human flag and my static breath hold need to be increased (to 4 minutes for the static breath hold), as does my vertical jump (from 53cm to 70cm). I also need to work on my finger strength for ladders, bumps, lock-offs and double clutches on campus rungs for climbing as well as grip strength through Powerball training (for climbing and BJJ).
"Adapt what is useful, reject what is useless, and add what is specifically your own." - Bruce Lee
I currently use the Suunto Ambit to keep track of everything except when scuba diving. For that I use a Suunto D4i.
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- 50 Push-Ups
- 20 Crunches
- 50 Body Weight Squats
- 50 Push-Ups
- 20 Crunches
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