Goi's Fitness Forum

Are we taking a break this weekend or are we banging on w/o Keith?

If its the latter I'm free Friday/Saturday all day and Sunday till about lunch time.

I am free in friday and Saturday too. Sunday I will be in KL.

friday afternoon can go tpy safra, i think not many people.

i was thinking of doing a strength workout on friday with xian...rather than 300, but if enough people want it on friday then i guess i can either do my strength workout right before 300, or scrap the strength workout altogether and just do 300. would prefer sat though.

who else is on?

i'll be struck in camp on friday. by the time i get to tpy it will be too late, around 7+ 8 i reckon

you going to tpy safra ah?

What time you'd be there with xian?
I think for me after my client's place, i'll head down liao.

don't know yet. i'm on leave so maybe morning or afternoon.

I might be ok saturday/sunday, depends on how much work and how I feel.

I get back Saturday afternoon, so any time before that is no good.

I wouldn't mind doing a strength day, but at the moment, not focusing on strength, but it may not be bad once in a while to have people you trust spotting and checking your form when things get heavy.

Carbing up in Cambodia,
K

Keith when do you get back on Saturday and when would be a good time? How about Saturday 430pm then? I could move my client either earlier, or to Sunday.

I think I should be back around noonish so 430 could work. Make sure there's enough response from others first before switching on my account.

i doing severe kettlebell lifting until uh, my back ok, got sudden discomfort at the lower left side >_>.

ya going, see my back will break anot

OK so let's get the ball rolling

Saturday afternoon 430pm
1. Goi
2. Keith
3. Phing
4. Jordon
5. Xian

okay the return of the ninja. =D

count me in.


Saturday afternoon 430pm
1. Goi
2. Keith
3. Phing
4. Jordon
5. Xian
6. bert the ninja =D

edit - ok done.

dunno how to add your own name ah?

i tot you became intu-jiao member..

i can only join u guys on sat A.M

wah you bring fiona xie then talk

so how about the rest? sufian? jordon? louis? vic? aaron? anyone else?

doesn't anyone else wanna see bert throw a smoke bomb and fall out after 2 min?

Just got back from KL. I am on... Will add myself to the list.

Saturday afternoon 430pm
1. Goi
2. Keith
3. Phing
4. Jordon
5. Xian
6. bert the ninja =D
7. Sufian

awaiting for Louis, the most improved of the lot.

Time to start thinking of a workout then. Here's what we have to work with

4x rings(Goi, Phing, Bert, Sufian)
2x16kg(Goi, Phing)
1x20kg(Goi)
1x24kg(Phing)

Since it's the holidays, let's not kill ourselves, just making shit up...

3 rounds for time
16x single handed 16kg overhead walking lunge
8x pullup
8x ring jack knife
12x 20-24kg single handed KB swings
10x rear leg elevated pushup(on the situp platform) OR 6x HSPU (OR hand-stand-forward-roll-into-wall for Keith )

If someone else could bring a 16 and a 20-24 we'd be good for 3-at-a-time.

4x rings(Goi, Phing, Bert, Sufian)
2x16kg(Goi, Phing)
1x20kg(Goi) + 1x20kg (bert)
1x24kg(Phing)

got some eqpt to spare too. abwheel also.

I should be coming, got to find ways to pacify the dragon lady.

how come yang guo so hum....

because nagging and cold treatment kills period.

Weib wrote:because nagging and cold treatment kills period.

Mai hum mai hum mai hum~

http://www.youtube.com/watch?v=k4xrmNEp-Mo

Mai be humster

so the plan's tpy safra or the usual outdoor?

outdoor plz

stadium unless it rains

erm this week i also same style as jor - in unless rain. we cool? i declare first ah no smoke bomb i won't friendly fire one