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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Stepping Out Into Healthy Life

I have been working closely with Tan Tock Seng Hospital and have since joined forces with their Stepping Out Team to be one of the trainers for their Stepping Out Into Healthy Life programme. The aim of this programme is to lower the risks of falls among elders with the help of exercise.

Sessions are conducted twice weekly and a session lasts for 1 hour. Exercises are done indoors and with the help of the Thera-Band Tube, strength training was a breeze!. The most important aspect of the session is the balancing exercises where participants will try to balance on 1 foot, tip-toeing, standing on your heels (amongst other things) and will do their best to maintain their balance. Exercises were done in sets to give them ample time to rest and recover for the subsequent workouts.

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Session 7 - Jeremy Yeo (Project SlimDown)

Sorry for the late entry, too many pictures this time! We changed venue this time due to my swollen ankle. We met at Tampines Stadium and did our rounds there. A 4km workout with intervals of exercises after each round. It's kind of difficult to run alone, especially under the blazing hot sun, smacked in the middle of the day. Jeremy, currently weighing 103.3kg, ran 10 rounds on the perimeter of the field. Why not the track? Because his shoes gave way...

So we started the first round and he took about 3mins per round in average. He completed the following exercises (I was amazed) :

Biceps, Triceps and Squats

Jeremy ran 2min 27s for the first round, and was feeling good! His second round was 2min 54s.

Standing alternate rows, push ups on railing and step ups

Standing row, reverse fly and lunges

Straight arm pull, bicep pull and calf raises

Forward row with elbows close to body, single chest fly and lateral squats

Lateral raise, forward raise and drop squat.

Upright row, forward raise and drop lunge.

Normal sit ups, back arches and oblique crunch.

No pictures for this set - we did touch heels and slap heels and obliques leg swing.

Leg raise, leg extension and Oblique twist with band.

From the 3rd round onwards, Jeremy HR was shooting up, so he went much slower for the rest of the rounds.
3. 3min19s
4. 3min01s
5. 3min21s
6. 3min13s
7. 3min14s
8. 3min16s
9. 3min18s
And the last round he did a sprint, and came back with a time of 2min14s!!

The report says:
Duration: 1hr 47mins
In zone (60-80%): 1hr 18min
Average HR: 150bpm
Max HR: 190bpm
Calories: 1487!!!

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Session 6 - Jeremy Yeo (Project SlimDown)

Jeremy is still suffering from D.O.M.S., couldnt really push for today's training. Nevertheless. he whacked the session! Jeremy was complaining about heavy breathing and couldn't really jog at a faster pace. Check out the photos :)

First set of exercises... Observe the wet patch on his shirt.

2nd set of exercises.. that patch getting bigger..

3rd set of exercises, bigger.....

 

Lastly we finished with abs and back exercises :) Totally drenched!

Here are the details from the report.

Duration of the workout: 1hr 16mins
In zone training (60% - 80%): 55mins
Average HR: 133bpm
Max HR: 164bpm
Total Calories spent: 855

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