Weight training day... + Body Jam! Usually I don't do weight training on Wednesdays, but because I'm gonna be on holiday soon + missing out on weight training yesterday, terpaksa-lah. I ended up staying in the gym til 11:30pm! *sigh* I had to work late, by the time I arrived, it was just in time for Shirlyn's Jam class. My God... and it was all the very cardio tracks as usual.
Warm-up : Work
1st performance track : Waters of March
2nd performance track : Robocop / Party Like a Rockstar / One Night Only / Turning Me On
Recovery : Livin' a Lie (loveeee this song)
Last performance track : the Harder Better Faster Stronger performance track... *Dies*
Cool down : Somebody Else's Guy (sad song, but it's really nice, easy listenin')
Had weight training after that. I decided to go back to HWLR because I feel really bored doing LWHR and also because I feel myself not getting stronger doing LWHR. Back to HWLR ... see what happens. I decided I don't care if my arm looks bigger than usual la. I'll just wear long sleeve tops foreverly forever from now on. :P
Chest press : 27.5, 25, 22.5 for 10, 12, 14 reps
Fly : 26kg, 21.5kg, 19kg (the machine rosak sikit) for 8,10,12
Abductor & Adductor : 45,40,35 for 8,10,12
Squats : 70,60,50 for 16,18,20
Shoulders : 25lb, 25lb, 25lb for 10, 10, 10. I tried 40lb... and could only do 5. But that's getting somewhere! Before this I was doing only 10lb, remember? So after a few weeks of weight training, can already lift more. :)
Triceps extension : 19kg, 14kg, 14kg for 8,10,11 (couldn't make it)
Back : 26kg, 24kg, 21.5kg for 8,10,12
Random free weights @ 8lb in each hand for bicep curls and er... I don't know what the movement is called, but supposedly works your shoulders. Yes, I am suddenly very concerned about my shoulders. :P
For abs, I did the chorey for BA65 Pokerface, hahaha. At least it will help me remember the chorey. And the cooldown for BA65 also for light stretching. Perhaps I shouldn't have 'cooldown' because I tried running after that (extra cardio mah...) and I wanted to train for marathon, remember? Crap lah... I can't run for nuts. I think I can JOG for long periods of time, but I started at 10kph and was dying already. I stopped after 5 minutes! Kekeke!! Really no motivation as well, since it was really late but really, no excuses lah. How can I run quickly for marathon if I can't even last 5 mins @ 10kph? And btw 10kph is really slow, cos that means I will take exactly 1 hr for a 10km marathon, and that's at CONSTANT speed. Sighhhh.
Anyway, for chorey I have finished all the BA65 and first 8 tracks of BA66. A lotttttt of polishing up to do. *fearful*
Guess what? Tracklists are out. I'm only putting my faves, haha:
Body Attack 67
| 1 | Closer | Chris Crew (Warm Up) |
|---|---|---|
| 2 | Release Me | Agnes (Mixed Intervals) |
| 3 | Gimme More | Mandy Brewer (Aerobic) |
| 4 | Rock It | Bhuvan Brothers (Plyometrics) |
| 5 | Boom Boom Pow | Beat Factory (Upper BodyConditioning) |
| 6 | Number 1 | Beat Bandits From Outer Space (Running) |
| 7 | Put A Donk On It | Northern Accelerators (Agility) |
| 8 | Take Me To The Clouds Above | Global Nation (Intervals) |
| 9 | Zombie | Andrew Spencer & The Vamprockers (Power) |
| 10 | Wherever | Stafford Brothers vs. Hoxton Whores feat. Frank Stafford (Lower Body Conditioning) |
| 11 | Goodbye | Jessica Friendly (Core Conditioning) |
| 12 | People Get Ready | Seal (Cool down) |
I'm not really looking forward to doing upper body conditioning to BEP... I kinda find their songs annoying. O_O Anyway, I'm kinda excited about the new release... hahaha. Especially since I have familiarised myself with the old release already. So I am cocky again... otherwise I will be dreading this. :P
Body Jam 51
| 1 | Scared Of Me | Fedde le Grand feat. Mitch Crown |
|---|---|---|
| 2 | Freeze | T-Pain feat. Chris Brown |
| 3 | Shut Up And Let Me Go | The Ting Tings |
| 4 | Da Latin Bomb | Filip Le Frick |
| 5 | Oye | Gloria Estefan |
| 6 | Oye Como Va (Filip Le Frick Remix) | Tito Puente Jnr feat. India |
| 7 | Oye Como Va (Love Assassins Remix) | Tito Puente Jnr feat. India |
| 8 | Oye (Pablo Flores 12" Mix) | Gloria Estefan |
| 9 | One Minute Man feat. Ludacris | Elliot, Missy "Misdemeanor" |
| 10 | Bucci Bag | Vandalism |
| 11 | My House | Kids Of 88 |
| 12 | Leave The World Behind (Dabruck & Klein Remix) | Axwell, Ingrosso, Angello, Laidback Luke feat. Deborah Cox |
| 13 | Leave The World Behind | Axwell, Ingrosso, Angello, Laidback Luke feat. Deborah Cox |
| 14 | I'll Do Anything For You (Original Mix) | Lee McDonald |
| 15 | Breathe Into Me (D.O.N.S & Menck Club Mix) | D.O.N.S. feat. Luke Parkin & Moira |
*Gasp* Fedde Le Grand, Ting Tings!! Not familiar with the rest, except for Oye Como Va, and I hope it's had the shit remixed outta it.
Body Combat 42
| 1 | Numb (RainDropz! Mix) | Jan Wayne vs RainDropz! |
|---|---|---|
| 1 | I Do Not Hook Up | Kelly Clarkson |
| 2 | I Was Made For Loving You | Scooter |
| 3 | Poison (Al Storm Remix) | Groove Coverage |
| 4 | Use Me | Hiroshi Free |
| 5 | The Anthem | Good Charlotte |
| 6 | Warrior's Dance | The Prodigy |
| 7 | Excalibur 2000 (Radio Mix) | F.C.B |
| 8 | Miracle (SAD Remix) | Cascada |
| 9 | Fire Burning | Sean Kingston |
| 10 | Second Chance | Shinedown |
What's with the Kelly Clarkson songs for the lower body warm-up? And Cascada songs for the final cardio track? Hahaha!
I'm already curious / excited about the Scooter song for the 1st cardio track.
And The Anthem!!!! Very nice song.. I had it as my wake-up call tone for the longest time ever. What is this track for? The split class / circle track?
Eeehhh... I hate Sean Kingston songs.... and I cannot imagine doing push ups or crunches to this. Anyway, Sean Kingston is not a good role model for push ups or crunches. *bitchy
Siow!! I'm looking forward to new release, and it's one month away! :O
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