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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