Session 5 - Jeremy Yeo (Project SlimDown)

The weather has been really kind to us! Blessed :) We finally managed to get a correct and proper measurement from the weighing scale! Jeremy dropped from 104.9kg to 103.8kg for this week! So happy for him! Today we tried jogging the whole round of the reservoir and did exercises every 10mins. First we did standing back row and shoulder extension and for the legs we did step ups.

Standing back row

Shoulder extension

Step ups

 The next interval we did lateral raise for the deltoids and also the punch ups. And the lateral squats for the legs. I think the lateral squats killed him. His HR went up to 90+%!!!

Lateral Raise

Punch ups

 We went on for the next 10mins and did our next set of exercises. We did a reverse fly and back row with different grip. We did the calf raises to build on his beautiful calves :)

 The last set of exercises, we did 30s bicep curls non stop and also the triceps. We did not do the legs exercises, because we wanted to sprint for the last stretch back to base! We did and Jeremy died... HR went up to 100%!! But he didn't stop! He went on at a slower pace all the way till we finish the round! Great Job!!

 We finished off with abs (lying leg raises) and back exercises (back arches). Yes, he died...
This was the report from the watch:
Date: 14th Aug 2012
Duration of workout: 1hour 34mins
In zone training (60% - 80%): 1hour 2mins
Average HR: 141bpm
Max HR: 187bpm
Calories: 1158!!

All the way Jeremy!! Go under 100kg!

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Session 4 - Jeremy Yeo (Project SlimDown)

Happy National Day Singapore!! It's already the 4th session and Jeremy has been very consistent with his training. This morning we measured his weight before we started the exercises and he is now lighter by 700g :) 2 days ago was 105.6kg, and today 104.9kg!!

Same routine, we went around the reservoir and did exercises every 10 minutes interval. We tried to run non stop this time, within the zone 60%-80%. For the exercises every 10mins, we did downward paddle and forward row with elbows up. Followed by body weight squats. Jeremy said he felt easier to do the squats! Getting stronger! We did triceps and biceps, followed by lunges. and the last set of exercises, we did standing single arm chest fly, lateral raise for the deltoids and calves raises.

As much as we wanted to run non-stop, Jeremy was struggling with his increasing heart rate, stopping him from further jogging. Therefore he did brisk walking for the last stretch back to base.. We did 2 abs exercises and 1 for the back, each 3 sets of 12reps. The leg tugs and heel touch for the abs, followed by support back arch. I'm sure these terms and exercises sounds alien to you, but if you want to know more, you can either visit our youtube video on the Theraband exercises (http://youtu.be/qiRVifN_58A) or just ask me personally :)

 Jeremy asked me to use this picture instead, He doesn't want anyone to see his struggling face...
And lastly, this is the report from the Polar HR monitor:

Duration of training: 1hr 37mins
In zone 60% - 80%: 1hr 03 mins
Avg HR: 137bpm
Max HR: 174bpm
Calories: 1126

We had minced meat noodle after our session, from my favourite Former Plaza Singapura food court stall. They've moved to Bedok reservoir road! Strongly recommended!!

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Session 3 - Jeremy Yeo (Project SlimDown)

This morning was the 3rd training session for Jeremy in our Project SlimDown training program. This is the 2nd week and we already see improvement in the fitness level. Jeremy is able to jog at a relatively comfortable pace, one round non stop around the reservoir! We did exercises every 10 minute intervals and this time, we did 3 exercises; 2 upperbody exercises with the Theraband and 1 lowerbody exercise. 

We measured the his weight before we commence in the training session and found out that the last measurement was not accurate!! 96kg was measured on an uneven ground! Today, his measurement was: 105kg... yes, we did 3 measurement and all reading was 105kg. It is alright Jeremy! We will burn those extra fats off!!

Ok.. First we did standing pulls and chest press with the band, followed by body-weight squat. It was quite straight forward and he managed to finish it with ease. We increased the number of reps from the previous session, from 10 to 12 reps.

 The 2nd exercise interval we did 30s non-stop standing bicep curls and 12reps of lateral raise. We finished the 2nd set of exercises with static lunges. The lunges exercise made his HR shoot up to 80+%!! Wobbly legs after the lunges, but we had no choice, at least 2km more to go...

 The last interval we did a combination of shoulder and legs exercises. He was supposed do a shoulder press when going down into a squat position. As you can see from the picture, this exercise is not easy..., his face...

We came back after our round and did Abs workout: 2 sets of 12reps x 2 exercises. I think Jeremy did really well to finish the workout, and was really determine to complete the reps. 2 thumbs up! The below are the details from the Polar HR monitor watch summary:
Duration: 1hr 25mins
In training zone (60% - 80%): 56min 29s
Average HR: 134bpm
Max HR: 167bpm
Calories: 970!!!

All the way Jeremy!!!

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Session 2 - Jeremy Yeo (Project SlimDown)

 Today is the 2nd session together with Jeremy in our Project SlimDown! It was a beautiful Friday morning in Bedok Reservoir. We started off the day by measuring Jeremy's weight. To our surprise, Jeremy is not 104kg, he is 96kg instead! We tried a few times and indeed, my weighing scale did not lie, confirmed his weight at 96kg! I think his mum calibrated the scale deliberately to motivate him to work harder..

Our workout today is similar to the one on Tuesday, we did one round around the reservoir with exercises at every 10min interval. The only difference this time was we did exercises with Theraband and also we stepped up the intensity by doing slow jogging instead of brisk walking. The first exercise we did after the 10min interval was the bicep curls with the Theraband, followed by bodyweight front squats.

 As we progressed, Jeremy was complaining about his aching TA(Tibialis Anterior) due to the brisk walk, so we started our slow jog. Today we measured our Heart rate using the Polar Heart Rate Monitor, and I've set the watch to a training zone of 60% - 80% HR.

 I was impressed by his fitness! He managed to jog consistently for 10mins till the next set of exercises. We worked on the Deltoids and the Trapes this time by doing the lateral raise and the upright row. Looking good right?

 We finished the walk in 55mins and came back to work on core strength. We did the Standing Oblique twist with support of the lamp post. Jeremy was hit by an adrenaline rush so strong that he snapped the band!! six packs six packs six packs... was all that was on his mind...

We finished the session with cool down stretching. And this was the report from the watch:
Training duration: 1 hour 19min
In zone training duration: 43min
Average HR: 123bpm
Max HR: 164bpm
Calories Burnt: 767!!

Great Workout Jeremy!
Stay with us to watch his progress!

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Session 1 - Jeremy Yeo (Project SlimDown)

We are happy to present to you our celebrity drummer - Jeremy Yeo!! He has been performing around Singapore, in churches, pubs and clubs. He is also recently involved in F.I.R. Concert, a Taiwanese Pop Band and also touring with David Choi the Youtube sensation Singer/Songwriter. I'm so glad that he has agreed to be our featured client for Project SlimDown! We started our first session on the 31st of July, and our aim is to help him shed those extra fats! Weighing 104kg now, inactive for at least more than half a year, we are going to help him achieve his target; SlimDown! The session was from 11am – 12.30pm, consisting of warm up, main workout and cooling down stretches.

After 10mins of measurement, we started our workout. We went to Bedok Reservoir and walk the circumference of reservoir, which is about 4.8km, finished in 45mins. We did upperbody and lowerbody exercises every 10mins interval. After the walk, we did core stabilizers.

Jeremy was complaining about his neck and backache that is restricting him from prolong forward leaning. This problem is also affecting his work, now that he can't play the Cajon due to the sitting position. So my job is to help him lessen his pain!


We finished the session with long hold stretch on the posterior chain; the lower back, hamstring and gluts. 


Do stay with us to watch Jeremy's improvement!

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