Jeremy Kwan SOLO!

It has been a long while since I last updated the blog, we had this few trainings but was not very consistent. Jeremy Yeo is now travelling around in China doing shows and hasn't been working out with Reactiv. However, Jeremy Kwan sees me at least once a week. Below are some pictures that we took during our sessions in Tampines stadium. Enjoy!

 Trying to explain what to do for the circuit workout.

 Toys for torture?

 Jeremy Kwan, working on the punch ups.

 Look at his developed back muscles!

 This pic looks weird, but what we did was a bicep curl into 2 hands uppercut! It's not easy...

Jeremy Kwan has been training diligently and seems to sprint faster than before! Today he did 6 x 400m@ < 2mins pace. in between the runs, we did 2 upperbody exercises at 15reps each. 1 with the Theraband and 1 exercise using body weight. We finished the workout with 120reps of abs (6 exercises x 20reps )

While waiting for Jeremy Yeo to be back, we will see the progress of Jeremy Kwan, on his route to be faster, stronger and erm.. better looking!

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Session 17 - Jeremy Yeo (Project SlimDown)

I look good whether you think I do or not. My coach like to put my pictures up like that and it's alright. Had a great workout running 10 rounds the Tampines Stadium this morning and doing 2 rep exercises between each round.

 I must say I really look much better than before I started the training with Mr Alfred Sim or Reactiv. I am more shapely now and I feel much better about myself. Thank you Mr. Alfred.

 This is BAD! I look so good still it really doesn't do justice at all on my nice botak head. I love myself. Reactiv I love you! Signing off.... Jeremy Yeo the drummer.

Date: 13 Nov 2012
Duration: 1hr 38min
In zone (60-80%): 1hr
Avg HR: 150bpm
Max HR: 182bpm
Calories: 1419

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Session 16 - Jeremy Yeo (Project SlimDown)

It has been a week and Jeremy Yeo has not recovered from his flu completely. A crazy coach insisted that he should attend the training!

He didn't want to face me, I thought he was angry.

 Jeremy Kwan was aching from the previous training, suffering from D.O.M.S. on the hamstrings. We did more running this time, interval of short sprints. Sets of 40m-60m. We started with some running drills, ankling, butt kick, step overs.

 We did only static exercises with the Theraband, working more on the upper-posterior chain muscle group. Yeo's been doing really well, I didn't have to guide much, he is now the senior in the training group!

 Inspired by Peter Twist when I was in AFC, learning some of the moves and improvised them using the Theraband instead. I introduced this new exercise to Jeremy Yeo. Almost killed him.

 Jeremy did the push ups and hip flexor combi sets. This is also another inspiration from the AFC - Diane Vives :)

Training is getting very exciting, already seeing improvement on the running technique from the first session. Jeremy Kwan gets a little tensed when doing his short sprints, especially on the upperbody. His muscular upperbody tends to take over and pumped harder than the legs, resulted in a very choppy landing. As the sets went on, his runs became smoother and more efficient, just by some simple coaching cues. Jeremy is fast in getting the right movement and able to adapt to new movement and changes.

Great Job guys!!

Report from the POLAR Watch!!
1st Nov 2012
Total Duration: 1hr 24mins
In zone (60-80%): 34mins
Average HR : 119 bpm
Max HR: 160bpm
Calories burnt: 778

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Session 15 - Jeremy Yeo (Project SlimDown)

At last we are back! After a long break from Jeremy Yeo's China trip, and my Asian Fitness Convention at Pattaya, we started at our first session this morning, together with Jeremy Kwan! Jeremy Kwan was one of the finalist in our Mediacorp Project Superstar 2, fantastic singer!

We did 3 sets of 5mins non stop circuit with a mixture of upperbody strength with the Theraband, and did legs exercises using the speed ladder and hurdles by Activo. Jeremy Kwan, obviously much superior in terms of fitness in comparison to Jeremy Yeo, did 4 sets of 5mins. Under the scorching sun, they were constantly reminded to hydrate themselves.

Stretching out sun tanning, definitely not camera shy, Jeremy Yeo the drummer...

Jeremy Kwan joined us to further tone up his muscles and he wants to have a healthier, leaner body! At the same time, we will be working on speed and agility to further improve his functionality to play sports, e.g. Soccer :) Jeremy didn't put on any weight, still maintain at 103kg after a long trip in China, feasting all cheap good food. We will work on his diet and hope we can shed off more fats... soon!

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Session 13 & 14 - Jeremy Yeo (Project SlimDown)

I’ve decided to combine 2 training sessions into 1 blog entry. I thought this is easier for our readers to see Jeremy’s one week progress in a glance. We measured his weight and to our surprise, his weight went down to 102.3kg. Initially he couldn’t believe the reading from the weighing scale, he tried positioning the scale at different places, looking for the perfect flat ground! The only reading he got from the scale is 102.3kg. He is convinced and seems to me that he is on the right track.

We planned to step up the training a little by increasing the intensity of the run and lesser rest time. Planned workout: 3 x 3 x 400m (with every 100m of striding and exercises with Theraband). However, we only managed to finish 2 sets of 3 x 400m.

The first set of exercises we did bicep curls, Triceps, Lateral raises and Punch-ups. After each 100m striding we did one exercise. So it’s 3 sets of each exercise. Yes, Jeremy turned pale even under his tanned skin after much exposure to the crazy sun rays!

Yes we do have many comments about the previous post regarding the stars covering the nips, so this time I'll post the raw footage of all the pictures, no Photoshop works on his body, FYI :)

And so it goes on, chest press, chest pull, straight hand pull down, single arm chest fly.

 

We finished the workout with Core stabilizers exercises (many like to call Planks). I introduce the basic positions and I will increase the intensity of the core workout when Jeremy is ready for it!

And the report:

17^th Sept 2012

Duration: 1 hr 34mins

In zone: 46min45s

Avg HR: 149

Max HR: 187

Cal: 1297

Session 14 was a breeze for Jeremy. He was still suffering from D.O.M.S. after the previous session and requested that maybe he could do something easier. His request was granted and we did 9 rounds of easy jogging around the track. 3 rounds easy jogging for each set, with some legs exercises, since his aches only on the arms. So we did a short training session and finished the session with 1 min max rep for sit ups and back arches. And the results:
28 sit ups and 42 back arches!
And so the report from the watch:
20th Sept 2012
Duration of the workout: 1hour 7mins
In zone (60-80% HR): 39min 19s
Average HR: 155bpm
Max HR: 195bpm
Calories burnt: 1001

Jeremy will be away till 3rd Oct. Till then...

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Session 11 & 12 - Jeremy Yeo (Project SlimDown)

I've been so busy lately that I didn't have the time to write the blog for the training sessions. That is why I have to combine the 2 entries. We were busy preparing for the Theraband 30s challenge - 12th and 14th Sept and also 26th and 28th Sept. Jeremy agreed to help me with the videoing and editing of the footage!

 After a week of rest, Jeremy came back for training, and this time he did many exercises for the arms! We did 3 sets of 6 exercises; biceps, triceps, punch ups, lateral raises, chest press and forwards row, and yes.. he bought a new pair of shades.. just for training, see how serious he is..

Bicep curls

triceps

Punch ups and lateral raises

forward row and chest press

 After each set, Jeremy went for a recovery round, slow jogging. We did exercises for our core, leg raises and touch heels as you can see in the pictures below:

He died...

 So we went for lunch, and he ate his favourite Wanton Noodles.

Date: 11th Sept 2012

Duration of training: 1 hour 13mins

In zone training (60% - 80%): 53mins

Average HR: 139bpm

Max HR: 177

Calories burnt: 886

Wanton Noodles

Session 12, we stepped up the intensity and did sprints training! I adopted this idea from my ex colleague, Veera and he said maybe I can try to let my guys do some sprinting. Yes, so I did. I incorporated some exercises using the ladder for the legs between each sprints.

Drop squat

After each set of exercises, he did 3 sprints with walking back recovery. 40m, 50m and 60m.

Jeremy sprinting!!!

 After the 3 sets of sprints, he went for a recovery round. He came back and did some upperbody exercises - lateral raises, front raises and front row. Jeremy requested to put a red star to cover the nips, and so I did...

We finished the session with sit ups and back arches. The videos below explains all...

Date: 13 sept 2012

Duration: 1 hour 45mins (took quite a bit of rest)

In zone (60%-80%): 1 hour 7mins

Average HR: 134bpm

Max HR: 179bpm

Calories burnt: 1173

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Session 10 - Jeremy Yeo (Project SlimDown)

Jeremy was aching badly after the last training and we've decided to do a recovery session for him. We planned to do easy jogging and some exercises, but the weather did not allow us to do so.. We had no choice but to move out of the stadium and train at the walkway instead.
We did easy jogging, 3 x 5mins with exercises in between the runs. The intensity was really low. hitting about 65bpm in average. I added the mini hurdles to spice up his runs, and indeed he had some difficulties clearing them.

We had 2 special guests who came and did some MV shoot. Tracy wanted to video my day job as a coach/personal trainer for a music video (To be released on Arthur's day). And the special appearance for the shoot (for my segment) happened to be Jeremy! The bad thing is that Jeremy got to eat a burger in one of the scene, right after the training - unhealthy, I know right...

Anyhow, we finished our session and the report shows:
Date: 30th Aug 2012
Duration of exercises: 52mins 13s
In zone: 19mins 42s
Average HR: 118bpm
Max HR: 147bpm
Calories burnt: 461

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Session 9 - Jeremy Yeo (Project SlimDown)

It has been 8 sessions of training so far, and we see some changes in Jeremy's body composition. He looks fitter, and is able to complete tough exercises and heavy endurance workouts. Currently weighing 103kg, he is ready to embark on this new training phase. Tougher!!

Today we did 3 x 4 x 400m (fast slow pace), slow jogging on the breadth of the field and striding on the length of the field.

I think the session was great, because Jeremy really went that extra mile to complete his workout. It was really tough and I was about to reduce the intensity of the workout, but his determination made me change my mind.

Each set of run lasted about 12mins, and immediately after each set of run, we did 3 sets of exercises with the Theraband.

First Set!

Second Set! He's totally drenched..

The last set of exercises we did abs. we did 3 sets of leg raises, lying on the floor. Again, I almost killed him.. Luckily we have Aquarius to help quench our thirst..
I tabulated the times he did for each runs for all 3 sets:

	Set 1	Set 2	Set 3
1st round	2:45	3:30	2:35
2nd round	2:22	3:25	2:45
3rd round	2:42	3:30	2:52
4th round	3:00	3:22	2:26

The Polar watch report:
Date: 28 Aug 2012
Duration: 1hr 29min
Avg HR: 154bpm
Max HR: 195bpm
Calories burnt: 1291 !!!!

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Session 8 - Jeremy Yeo (Project SlimDown)

Finally Jeremy bought a new pair of shoes! We went to New Balance and he got himself a pair of running shoes, more for stability. So now he is ready to burn that fats away!
We did our session in Tampines stadium again. My ankle does not allow me to jog together with him, therefore no reservoir rounds until I'm ready...

New Balance Shoes :)

Jeremy, couldn't wait any longer to try his new shoes, decided to do the 10 rounds this time. Same as the last training, he did exercises after each round as the recovery for his running. Right after the exercises, he went for the next round, as a recovery run for the exercises. Below are the time he clocked for each round:
1) 2min 52s
2) 2min 50s
3) 3min 24s (slowing down because he did lunges before this..)
4) 3min 16s
5) 3min 28s
6) 3min 04s
7) 3min 24s
8) 3min 30s
9) We ran indoor due to sudden downpour.. 3mins jogging and up down stairs.
10) same as round 9.

And these were the exercises:

30s bicep curls and squats

30s triceps and lunges (killer)

30s punch ups and Calves raises

lateral raises and side lunges

Triceps and step ups

Forward row and drop squat

Bicep forward row and 30s knee drive

Seated forward row and leg raise, and died..

Standing upright row and leg raises for obliques

Bicep and punch up combi, followed by supported back arches

I'm glad that Jeremy has been very consistent in his training, even his friends commented that he looks fitter now :) Needless to say, your efforts have paid off Jeremy!
The report from Polar watch:
23rd Aug 2012
Duration: 1hr 10mins
In zone (60-80%): 50min 16s
Average HR: 152bpm
Max HR: 176bpm
Calories: 991

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