Mortimer's battle logs.

[Mortimer]

29 Jan 2020. Getting back on track. 

 

Breakfast:

250g okra

200g King oyster mushroom

100g chicken breast

1 tomato 

20g pumpkin seeds

 

 

Weights :

 

Deadlifts:

Deadlift @ bar +15kg (x8)

Deadlift @ bar +17.5kg (x8)

Deadlift @ bar + 20kg (x8) 

 Deadlift @ bar +22.5kg (x8) 

 

No breaks yay! 

 

Chest press:

30 kg x 5, 3 sets

 

Front Squat:

25kg x8, 3 sets

 

Pull ups:(assisted) 

6 pull ups, - failed first unassisted pull up because I got fat.

6 chin ups, first unassisted 

4 pull ups

4 chin ups

2 pull ups 

2 chin ups

 

Overhead press with 25 kg weight x4, 3 sets

 

Farmers walk with a 15 kg weight plate on each hand. 1 min

 

Gym performance was surprisingly good despite the long break. 

 

Also went one way over monkey bars, turned and went the other way. 

 

I broke one rule of the Rebellion. I weighed myself after the Chinese New Year binge. Not surprisingly I gained weight, but despite not exercising very much, skeletal muscle mass increased by 1 kg(23.8 kg now)? How is that possible? 

 

Of course I know what needs to be done to lose weight, but I'd like to keep that muscle mass.... 

[Mortimer]

Lunch:

 

OK this is a business lunch, my no waste food side kicked in, so it's a bit of a disaster. 

 

Lots of yusheng

Cookies

Fishmaw soup 

I can't remember the rest of the stuff because it got mixed up with my company lunch 

 

Joined local run group but since it was raining they did no run but did functional. My abs didn't care too much for the 30 plank push ups =P

 

At least I did that better then my partner did, but she's older and I have trained myself. Most ladies here can't do standard push ups. I can, not particularly well, but yes I can. 

 

Dinner:

180g cabbage and 100g chicken 

[Mortimer]

Breakfast:

250g okra

200g King oyster mushroom

100g chicken breast

1 tomato 

20g pumpkin seeds

 

Lunch:

Wooh disaster part 2,company lunch! 

More Yusheng

Crab meat and Fishmaw soup

150g steamed sun hock

3 pieces of duck

Cabbage with abalone and facai

Half a lobster in chilli sauce with a steamed bun

Glutinous rice

Snow fungus and red dates

2 pieces of rock melon

3 pieces of dragon fruit 

1 piece of watermelon

A Toblerone dark chocolate bar 

 

Dinner(left overs from lunch):

2 bowls of nasi lemak rice with beef Rendang and roasted chicken and another 3 pieces of duck 

 

Joined local hiits group for Hiits.

 

Urm maybe I shouldn't even try for some semblance of healthy during lunar new year periods as I keep ending up in multiple course meals...? 

 

Deadlifts:

Deadlift @ bar +15kg (x8)

Deadlift @ bar +17.5kg (x8)

Deadlift @ bar + 20kg (x8) 

 Deadlift @ bar +22.5kg (x8) -took break at 4th rep 

 

Chest press:

30 kg x 5, 3 sets

 

Front Squat:

25kg x8, 3 sets

 

 

Pull ups:(assisted) 

6 pull ups 

6 chin ups 

4 pull ups

4 chin ups 

2 pull ups 

2 chin ups

 

Unassisted ones failed =(

 

Overhead press bar +2.5 kg weight(x4) 

 

 

Farmers walk with a 15 kg weight plate on each hand. 1 min

 

Breakfast:

250g okra

165g King oyster mushroom

100g chicken breast

20g pumpkin seeds

 

Morning snack:

Tuna sandwich 

Salmon crossiant

2 mandarin oranges 

 

 

Lunch:

2 crossiants and a tomato sandwich and 100g of raw salmon sashimi 

 

 

 

[Mortimer]

Dinner:

300g brocolli 

100g chicken breast 

 

Breakfast:

300g cabbage with vermicilli and dried shrimp and 60g chicken

 

Did 100 burpees in 5 sets of 20.

Walked around 8km or so

 

Lunch:

7 popiahs

 

Dinner:

Half a taukwa

6 pieces stewed chicken drumlets

Beancurd skin

100g brocolli 

20g carrot

 

Breakfast:

200g French beans with 60g chicken 

 

Ran for about 17.75 km at a 6.35min/km pace. 

 

Post run snack:

One cup of 100 plus

1 mandarin orange 

1 date

 

Lunch:

300g cabbage 

120g minced beef 

150g salmon with butter 

400g pineapple

 

Psst. After I long run I usually treat myself to some stuff. Mainly trying to get stuff off this list:

 

https://www.runwindsor.com/10-foods-to-eat-after-a-half-marathon/

 

Did 30 min runners yoga. Its a ritual for me. 

 

Dinner:

Carrot fritters(yes 2 eggs were involved, as were bread crumbs) 

100g pork from pork ribs

200g lotus roots

100g white fish

10g groundnuts 

[Mortimer]

Breakfast:

250g okra

200g King oyster mushroom

100g chicken breast

1 tomato 

20g pumpkin seeds

 

OK it wasn't that bad on Sunday but oh man I was so screwed Monday morning. I was like hobbling around first thing in the morning but it sort of got a bit better once I got through the day a bit more. That being said I opted NOT to go to the gym. 

 

Chose to get an hour more sleep and do nerd fitness star wars workout during lunch break. 

 

Jedi high jumps:

3x 15 box squat jumps - sorry no I can't box jump after running 17.75km the day before. 
Han solo shuttle run, 6 sets of 20 s run jog, 10 s rest
 Jabba the Hutt chokes:
3x10 body weight rows, no breaks
 Chewbacca carries:

Waiters carry my (1kg?) gym bag for 1 min
 Force push ups:
 4x8 plyometric push ups, had to rest between sets.
Force choke: no breaks 
Luke Handstands: 4 breaks for 5 min. Sigh.

 

Lunch:

180g cauliflower

120g brocolli

100g chicken breast 

125 grams blueberries

 

Opted not to go running with local group as I was too gimped over to do so. Barely managed a shuttle jog for nerd fitness workout. 

 

Dinner:

100g pork skin

2 eggs

50g pork 

1 chicken drumlet 

Half a tau kwa 

100g brocolli and 20g carrots

A bit of rice 

A slice of nian gao

[Mortimer]

Breakfast:

250g okra

200g King oyster mushroom

100g chicken breast

1 tomato 

 

At least I can run today, went for some bouldering, but am still feeling the aftereffects of the run. Stuck with V0 and V0-V1 routes with a couple of retries on V0-V1s, which shouldn't happen since I usually clear em with a single try. 

 

Lunch:

180g cauliflower

120g brocolli

100g chicken breast 

Usual decoction of 1 tablespoon fennel and cumin, one teaspoon fenugreek seeds. 

 

 

[aramis]

Just give yourself more rest. You definitely overtrained and your muscles protest. You might focus for an extra day on upper body to give your legs more time for regeneration.

 

Woot on doing the workout anyway  

[Mortimer]

Unfortunately I have a cut on my left ring finger thanks to trying to peel off some skin so.. It sort of screws me on upper body stuff too. Urk

 

Dinner:

One shrimp wanton

3 vegetable and shrimp dumplings 

4 chicken feet

50g xiao bai cai

 

Supper:

A banana

 

Breakfast:

250g okra

200g King oyster mushroom

100g chicken breast

1 tomato 

 

And of course in my best honey badger don't care fashion, I slapped a plaster on that cut and went to the gym to do weights anyway. 

 

Deadlifts:

Deadlift @ bar +15kg (x8)

Deadlift @ bar +17.5kg (x8)

Deadlift @ bar + 20kg (x8) 

 Deadlift @ bar +22.5kg (x8) 

 

Chest press:

30 kg x 5, 3 sets

 

Front Squat:

25kg x8, 3 sets

 

 

Pull ups:(assisted) 

6 pull ups, first unassisted

6 chin ups, first unassisted

4 pull ups

4 chin ups 

2 pull ups 

2 chin ups

 

Overhead press bar x8 +2.5 kg weight,x 4, 3 sets

 

Farmers walk with a 15 kg weight plate on each hand. 1 min

 

Lunch:

180g brocolli

100g chicken breast 

Usual decoction of 1 tablespoon fennel and cumin, one teaspoon of fenugreek seeds

20g hulled pumpkin seeds. 

 

Afternoon tea:

A cup of milk

[Mortimer]

Ran with the local group, group 3 on hills. Yay I'm back in running business =D

 

Dinner:

One banana

50g pig skin

30g pork 

Half an egg

100g sharkfin melon

Some scallop

50g xiao bai cai

A bit of rice. 

 

Sharkfin melon:

 

https://en.m.wikipedia.org/wiki/Cucurbita_ficifolia

 

When cooked the flesh falls apart in a way that resembles slightly, shark fins. 

 

Breakfast:

250g okra

200g King oyster mushroom

1 tomato

100g chicken breast

 

Went rock climbing, I got one more rock further up on the previous white route. Maybe I'll eventually get to the top. 

 

Usual decoction:

1 tablespoon fennel and cumin, 1 teaspoon fenugreek seeds

 

Lunch:

320g brocolli

100g chicken breast 

20g hulled pumpkin seeds

[Hazard]

Following

[Mortimer]

Joined local hiits group for workout, I feel pretty much back to normal ?

 

On the down side, a couple of hiits buddies are complaining to me that various runs have been postponed or cancelled due to the coronavirus. 

 

I.e

 

https://www.marinarun.com.sg/

Marina run was postponed

 

https://scsrelayforlife.sg/

Relay for life was cancelled. 

 

I don't know what's going to happen with my March Spartan sprint or zoo run. My office is having twice daily temperature taking and all visitors have their temperature taken. In my office building there have been suspected cases but have turned out negative, for now. 

 

Dinner:

100g pork skin

Half a tau kwa

100g chye sim

60g pork from pork ribs 

100g sharkfin melon

One chicken feet

A drumlet and two pieces of chicken 

Half a potato

A bit of rice. 

 

Breakfast:

250g okra

200g King oyster mushroom

1 tomato

100g chicken breast

Deadlifts:

Deadlift @ bar +15kg (x8)

Deadlift @ bar +17.5kg (x8)

Deadlift @ bar + 20kg (x8) 

 Deadlift @ bar +22.5kg (x8) 

 

Chest press:

30 kg x 5, 3 sets

 

Front Squat:

25kg x8, 3 sets

 

 

Pull ups:(assisted) 

6 pull ups (first one unassisted) 

6 chin ups (first one unassisted) 

4 pull ups (tried to do first one unassisted but failed) 

4 chin ups 

2 pull ups 

2 chin ups

 

Overhead press bar +2.5 kg weight on each side x4, 3 sets

 

 

Farmers walk with a 15 kg weight plate on each hand. 1 min 4s

 

Lunch

 

Usual decoction:

1 tablespoon fennel and cumin, 1 teaspoon fenugreek seeds

20g hulled pumpkin seeds

Vegetable lasagna 

Lo hei 

 

I have been told to bring my laptop home so I can work from home if need be. It feels like a rather scary situation and I'm trying to keep calm. 

[Mortimer]

OK dorscon has been updated to orange. Shit. 

 

https://www.straitstimes.com/singapore/coronavirus-outbreak-alert-upped-to-orange-as-more-cases-surface-with-no-known-links-more?xtor=CS3-18&utm_source=STiPhone&utm_medium=share&utm_term=2020-02-07 17%3A02%3A35

 

Dorscon:

 

https://www.channelnewsasia.com/news/singapore/dorscon-coronavirus-singapore-pandemic-response-need-to-know-12364618

[aramis]

Hang in there. This virus stuff is scary, but I hope doctors and other scientists will have it under control soon, in Asia and everywhere else as well. Damn, even here in Poland we already have people suspected to have coronavirus - they were in Wuhan and are now on observation in our hospitals, after evacuation from China.

 

About runs - it's inconvenience for sure, but if it can save just one person from contracting this virus, it's worth it. 

 

[Mortimer]

Kinda busy lately since me and my hubbie took our 3 days marriage leave to attend to various admin thingies. And I hate doing so many days at once because I forget what I ate =( but had no time to do everyday. 

 

Dinner:

50g pig skin

1 stewed egg

Half a tau kwa 

100g iceberg lettuce 

 

Breakfast:

100g peashoots with 100g minced beef

 

Did 100 burpees broken in sets of 20

Walked about 8km

 

Lunch was eating at his grandmother's place 

 

Lunch:

Spring beans and asparagus 

6 prawns

One fried spring roll

One piece of fried beancurd skin

One piece of mock meat

4 pieces of roasted chicken with skin

8 pieces of roasted duck with skin 

A bit of cabbage and vermicilli 

A bit of rice

 

Dinner was eating out - full course dinner:

Shark fin soup 

Lo hei 

50g steamed fish 

Spinach with fish maw

Half a cereal crayfish 

2 drunken prawns 

Bowl of bee hoon

Fried baby squid, one mayonnaise prawn with capcicum and pineapple 

One mandarin orange 

[Mortimer]

Breakfast:

160g chicken breast 

Mix of endives and cabbage

 

Did 100 burpees, hubbie did 50 and he said I was killing him ^^

 

Lunch:

 

50g pig skin

1 stewed egg

Half a tau kwa 

100g cabbage with vermicilli

 

Walked 8 km

 

Dinner(ate out):

One bowl of udon ramen (includes 2 slices pork belly and half an egg) 

Tamago

One gyoza

 

Breakfast:

160g chicken breast

300g iceberg lettuce 

 

Went with my husband for his medical checkup, his blood pressure is elevated. Need to figure out why and make changes to his diet. 

 

Lunch:

One grilled chicken drumstick, a bowl of rice 

20g cabbage, 2 slices of cucumber and half a fried tau kwa

 

Didn't do anything except for walking 35k steps

 

Dinner(bbq buffet) :

Chicken breast

Grilled teriyaki beef 

Grilled beef chop

Grilled char siew chicken

50g enoki mushrooms

50g xiao bai cai

A bit of coral leaf lettuce

25g shiitake mushroom

2 scoops ice cream (sorry I couldn't resist) 

50g endives 

50g pea sprouts

Some rice cake

One piece luncheon meat

Half a tau pok

One piece of artifical crabstick

 

My medical checkup:

Blood pressure :107/67

 

Low as usual... Since we eat about the same stuff except for one meal, is it the stuff we ate, or? 

 

[Mortimer]

Breakfast(after medical checkup):

 

A bowl of green bean soup 

Bowl of cornflakes with milk 

 

Went to the gym. 

Deadlifts:

Deadlift @ bar +15kg (x8)

Deadlift @ bar +17.5kg (x8)

Deadlift @ bar + 20kg (x8) 

 Deadlift @ bar +22.5kg (x8) 

 

Chest press:

30 kg x 5, 3 sets

 

Front Squat:

30kg x4, 3 sets

 

My uncle was poking me - you mean you can't snatch more then 25 kg? I was like, FINE. Let's see if I can get 30 kg to my shoulder. Definitely can't clean it yet but oh well.. 

 

Pull ups:(assisted) 

6 pull ups, first unassisted 

6 chin ups, first unasssiyed

4 pull ups

4 chin ups 

2 pull ups 

2 chin ups

 

Overhead press bar +2.5 kg weight on each side x4, 3 sets

 

Farmers walk with a 15 kg weight plate on each hand. 

 

Walked a shit load of steps. 

 

Lunch:

A bowl of rice 

110g ribeye steak

Beansprouts 

Corn, French beans(2 pieces) 

 

I asked them to change the mashed potato for more beansprouts, but didn't want to tell them no rice as I knew I was going to do the walk to Mordor thing. 

 

Dinner:

Noodles with a bit of cabbage and 6 prawns 

 

Breakfast:

350g endives, 100g chicken breast 

 

Lunch:

Too much sushi =P

And maybe 50g swordfish sashimi? 

 

Dinner:

Ginseng chicken soup with a chicken drumstick

50g chye sim

1 mandarin orange

50g fish 

 

No exercise except for 30+k steps and 2 burpees which I have to thank Aramis for =P

[Mortimer]

Breakfast:
250g okra
200g King oyster mushroom
1 tomato
100g chicken breast

 

Deadlifts:
Deadlift @ bar +15kg (x8)
Deadlift @ bar +17.5kg (x8)
Deadlift @ bar + 20kg (x8) 
 Deadlift @ bar +22.5kg (x8) 
 
Chest press:
30 kg x 5, 3 sets
 
Front Squat:
30kg x4, 3 sets
 
 
Pull ups:(assisted) 
6  pull ups 
6 chin ups 
4 pull ups
4 chin ups 
2 pull ups 
2 chin ups
 
Overhead press bar +2.5 kg weight on each side x4, 3 sets

 
Farmers walk with a 15 kg weight plate on each hand. 1 min

[aramis]

3 hours ago, Mortimer said:

My uncle was poking me - you mean you can't snatch more then 25 kg?

Finally! A family member who encourages you to exercise!  

3 hours ago, Mortimer said:

2 burpees which I have to thank Aramis for

Burpees are good, prepare for more as soon I get my hands on some snowballs  

[Mortimer]

My uncle wants to do weightlifting - he's the stout type. He's also a race walker. If he starts walking fast I'm not going to be catching up with him while walking. I'll start jogging lol. 

 

Apparently he managed to get his hands on some gene testing kit and it said he was power based as well (eh, like me). I'm not surprised as he's rather stout. 

 

I don't think my weights that I'm lifting would pose any challenge to him, but again he's around 65-70 kg while I'm only a 52 kg bit. When he was younger he also broke the school shot put records. I'm utter crap at shot put. 

[Mortimer]

Lunch:

 

380 grams Brocolli

100 g chicken breast

20 g hulled pumpkin seeds

 

Dinner:

 

100g fish

28g dried shrimp

Half a tau kwa

half a cup of cooked rice

50g spinach

40 grams pork from pork ribs

 

Breakfast:

 

250g okra

200g King oyster mushroom

1 tomato

100g chicken breast

 

Did 100 burpees in sets of 20, with my orna run.

 

Lunch:

 

380 grams Brocolli

100 g chicken breast

20 g hulled pumpkin seeds

 

Dinner:

A potato

Half a bowl of rice

4 fishballs

100g brocolli

50 grams carrot

Chicken

Apple

[Mortimer]

Breakfast:

 

250g okra

200g King oyster mushroom

1 tomato

100g chicken breast

 

Did 80 burpees in sets of 20. Was considering to do 100 but my right knee was a little twingy and passed since I wanted to long run on Sunday.

 

Lunch:

KFC Kentaco. For Science!

 

https://www.todayonline.com/8days/eatanddrink/newsandopening/kfc-launches-decadent-taco-fried-chicken-its-shell-called-kentaco

 

Dinner:

90g pork

200g pork heart

Abalone

200g bok hoi

150g fish

 

Breakfast:

100g chicken 

200g french beans

 

Then I ran like 20.5 km. 6'26 pace and the coolest part? No knee issues, after I wore knee guards on both knees =D

 

Lunch:

One duck leg

115g salmon

300g pineapple

1 apple

[Mortimer]

Here were the running logs. Shorter then 20k cos I forgot to turn on my tracker after I stopped for a water break and went off running. Nub lol. 

 

After that joined my hubbie for D&D Session and those guys had to have mcdonalds for dinner ><

 

Anyway dinner:

MC Donald's grilled chicken salad. No dressing. 

 

Supper:

An egg and a slice of cheddar cheese

 

Breakfast:

200g okra

200g King oyster mushroom

1 tomato

100g chicken breast

 

Found the clothes being washed and I pitched in to help, ending up too late to go to the gym so I did nerd fitness star wars workout instead. 

 

3x 15 box jumps 

Han solo shuttle run, 6 sets of 20 s run, 10 s rest

 Jabba the Hutt chokes:

3x10 body weight rows

 Chewbacca carries:

Skipped but spent half the morning carrying files. Each file is 2-3 kg, I carry them 4 at a time. (Why the hell not, since I can) 

 Force push ups:

 4x8 plyometric push ups, had to rest between sets.

Force choke: no breaks 

Luke Handstands: 4 breaks for 5 min. Sigh.

 

Lunch:

300g cauliflower

120g brocolli

100g chicken breast 

20g hulled pumpkin seeds

 

 

[Mortimer]

Ran about 4 km, broken up into intervals of 800m at 5'45 pace. Maybe a bit faster since I was ahead of the Group 3 trainer (ack, my competitive nature kicks in =P)

 

Dinner:

50g fish

Half a fried tau kwa

100g brocolli

30g carrots

Some meatballs and sotong balls

A ear of corn

A bit of rice

 

 

Breakfast:

200g okra

200g King oyster mushroom

1 tomato

100g chicken breast

 

Morning snack:

One mandarin orange

1 teaspoon fenugeek seeds

1 table spoon of cumin

 

Went to do a little rock climbing, and got some insight about the white route. Apparently its a flaggy route and its very helpful if you have the ability to do a pistol squat...well I don't, so sux to be me. But I'm not that off form despite not having done rock climbing for a while - I still can do that old v1-v2 blue route.

 

Lunch:

230g brocollli

100g chicken breast

20g hulled pumpkin seeds

[Mortimer]

Dinner:

 

70g of char siew pork

70g of pork belly

Some soya beans

 

Breakfast:

200g okra

160g king oyster mushroom

1 tomato

100g chicken breast

 

Deadlifts:

Deadlift @ bar +15kg (x8) - Forgot to do them, I'm a nub ><

Deadlift @ bar +17.5kg (x8)

Deadlift @ bar + 20kg (x8) 

 Deadlift @ bar +22.5kg (x8) 

 

Chest press:

25 kg x 8, 3 sets

 

Front Squat:

25kg x8, 3 sets

 

This is what happens when you get to the gym late and someone takes your 30 kg barbell ><

 

Pull ups:(assisted) 

6 pull ups (first one unassisted) 

6 chin ups (first one unassisted) 

4 pull ups

4 chin ups 

2 pull ups 

2 chin ups

 

Overhead press bar +2.5 kg weight on each side x4, 3 sets

 

 

Farmers walk with a 15 kg weight plate on each hand. 1 min

 

Lunch:

230g brocolli

100g chicken breast

20 g hulled pumpkin seeds

 

Dinner:

100g beansprouts with dried fish

120g duck

some salted vegetables

4 pieces tau pok

A bit of rice.

 

Breakfast:

200g okra

160g king oyster mushroom

1 tomato

100g chicken breast

 

No exercise except some walking around. Wanted to go rock climbing today but the walk took too long. Didn't quite feel up to running, I'm feeling a little achish today. Again I did a new monkey bar that went up and down, one hand by one hand so I don't really think that I'm that out of form? Just lethargic? I really hope I am not coming down with something considering the office is splitting us into two teams with one working at work and one working from home.

 

 

Lunch:

230g brocolli

100g chicken breast

20 g hulled pumpkin seeds

2 small kaya buns (eh ran out of space to put the bak kwa, and I wanted to finish off the breads so I ate them up)

1/20th of a bak kwa slice.

[Mortimer]

Dinner:

 

230g pork heart

200g french beans

 

Joined local HIITS group for workout

 

And had after dinner snack(oops!- but someone brought stuff and started handing it out):

1 Craneberry bun

1 chocolate bun

 

Breakfast:

200g okra

200g king oyster mushroom

1 tomato

100g chicken breast

 

Deadlifts:

Deadlift @ bar +15kg (x8)

Deadlift @ bar +17.5kg (x8)

Deadlift @ bar + 20kg (x8) 

 Deadlift @ bar +22.5kg (x8) 

 

Chest press:

30 kg x 5, 3 sets

 

Front Squat:

30kg x4, 3 sets

 

Both chest press and front squat was sort of rough today.

 

Pull ups:(assisted) 

6 pull ups (first one unassisted) 

6 chin ups (first one unassisted) 

4 pull ups

4 chin ups 

2 pull ups 

2 chin ups

 

Overhead press bar +2.5 kg weight on each side x4, 3 sets

 

 

Farmers walk with a 15 kg weight plate on each hand. 1 minish

 

Oh yes and I figured out why I'm feeling scrappy, its my period debuff. Gah.

 

Lunch:

50g nai bai with 30g pork

180g of pork, with 120g coming from pork ribs

50g bitter gourd

100g button mushrooms

Some rice

70g fish