Day 3 of FREE TRIAL WEEK

Oopss... I'm sorry guys.. AWOL/MIA this morning and no update for 2day...

HOOYAH!!! (quietly)

Day 2 of FREE TRIAL WEEK

Yup it's day 2 of free trial week. There were more recruits compared to monday, ard 35. As usual, we started with some warm up and we were introduced to our old frns or mayb new frns for most of them - the rifles!

What is the rifles?

Ya that is a rifle but we are not using this type of life threatening target shooting rifle. Want to kill ppl meh!? Haha.

In fact, the rifle we used is very safe. It's made from PVC pipe which is filled with sand and weight ard 4kg if not mistaken, somethin like this.









Before the workout, we were partnered up and my partner was Irene (not Irene from UTAR ya). For the first exercise, we had to run along the cones in the field. At each cone, we had to get down (the whole front body on the ground), get up and run to the next cone and perform the same throughout the track. Once we reach the last cone, we had to U-turn back and start all over again from the 1st cone. Btw, no walking! Either jog, or run.

The next exercise, we had to run with our rifles above our heads and perform get-ups at each cones. Get-ups is kneeling down by bending our knees one at a time and get up.






Yup, something like praying but with rifles above head.


After the running part, we get to perform our exercises in a stationary position. The first is sit-ups, followed by low rise (not sure about the name) and squats, all performed with rifles.

Lastly, we did some stretching to warm down and with a few shouts of HOOYAH to conclude day 2 of free trial.

Day 3? Not sure what we'll be doing on day 3 but i'm looking forward to it!!


HOOYAH!!!

Day 1 of FREE TRIAL WEEK

Hi guys! I'm back to Original Bootcamp Malaysia.. If ur not sure what i'm talking about, click here . It was my post about Bootcamp and there were more posts about it if ur free enough to read through, please go ahead! :)

Ok, it's been 3 months since the last time i joined Bootcamp and seriously i miss it very very much. Although i joined for only 2 months, i learned a lot and i was very fit, thanks to Bootcamp.

In these few months, i did do some workouts on my own but i slacked a lot. Aiks.. Last week i came across this in fb:



It's Shamil whom i met in PJ Alpha during my 2 months of Bootcamp. He was my fellow Delta (highest ranking among recruits) but now he is an instructor. Well done! On top of it, he is one of the instructors of OBC Subang Jaya. SUBANG JAYA
Yes! It's Subang Jaya! OBC is expanding and now it is here at Subang Jaya. Without hesitating, i signed up for the 3 days FREE TRIAL, along with Benny, Hua Bing and Seng Chiu.

Hua Bing and I went for today's session while Benny and Send Chiu will join us on wednesday.

How's today's session?

It was good. Met quite a few familiar faces there, such as Shamil, Angela, Cheryl, and even my previous gym instructor which i can't recall his name (sorry!). We did some warm up and followed by mini assessment which include approx 300m run, 10 military push ups, 10 grunts and 15 military sit ups. We did 2 sets and continued to run around the field until Sarge Jason asked us to stop.

Up next is military push ups. 20 seconds work and 10 seconds break for 3 sets. Followed by sit-ups and alternate lunges. My abs almost killed me. It feels like the 1st day of my Bootcamp in which my abs muscles cramped. Thank God not this time, but it was close.

After the session, every1 was very very dirty.. Thanks to the mud from all the rains... Aiks..





That's it for now, shall update after day 2 of trial week.. For now, HOOYAH!!!

Day 8 of BOOTCAMP (JAN)..

It took me some time to drag myself away from my bed, was feeling tired and lifeless. Went for blood donation ytd in uni, 450cc of blood gone, mayb it does affect my performance but I hope it can help others..

Today as usual we did our warm up and were prepared for grunts, record equalling 70 grunts thanks to AWOLs and late comers.. After the grunts, we were partnered up, Deltas were partnered up with Rangers and my partner was Hanna..

Sarge Simran lead us to our workout circuit and gave us a intro.. Today's session is to build up our will and determination.. 2 ranks, I'm in the Alpha rank while Hanna was in the Bravo rank.. While Alpha rank is sprinting (or running) around the circuit (approx 150 metres), Bravo rank have to perform various workout such as jump squat, push-ups and planks.. Once Alpha finished 1 round, we had to tap our partner of Bravo rank and perform the workouts while Bravo rank had to run 1 round and tap us back..

Had a really tough time running and performing those workouts, not sure what's wrong.. This week i've been really slow and lifeless.. Aiks.. Hopefully after some rest I'm back to top form.. On top of all, I'm going for the Platoon VS Platoon CHALLENGE on sunday where KL will compete againts PJ.. Looking 4ward to it..

HOOYAH!!!

Day 5 of BOOTCAMP (JAN)..

3 ranks, 3 circuits, 3 different workout routines for 2day..

Running with rifle

The 1st workout for Deltas.. We had to raise our rifles, right above our head while running to the next cone (5 cones in total including start and finish).. When we reached every cone (except the 1st), we had to perform get ups and continue our run to the next cone.. We did it continuously for a few minutes before having a short break.. Returned from our break, we continued the same running with same rifle but the get-ups were replaced by push-ups.. Had no problem performing the get-ups and push-ups but my shoulders were extremely tired due to the rifle.. Aiks..

Tyre flip

The 2nd workout for Deltas.. We had to flip a truck size tyre from one cone to another.. While waiting for our turn, we had to perform plank and squats..

Crawling

The last workout.. After running from one starting cone to the next cone, we had to do push-ups and continue to run to the next cone where we did bear crawl and also back crawl to the next cone..

A simply summary of 2day's workout, will miss saturday's session due to a trip to Bukit Tinggi.. Resuming on next tuesday..

HOOYAH!!!

Day 4 of BOOTCAMP (JAN)..

2day was a record breaking day.. We were lining up in two rows, waiting for our names to be called to take attendance.. To our suprise, quite a number of recruits were absent, i lost count of it.. Due to the AWOL (absent without leave), we were granted 70 grunts right after our warm up session.. Yes, 70 grunts!! Record breaking for number of grunts..

After the grunts, we were assigned to various stations in a group of 4, my group consist of Shane, Balan and Shobba.. There were around 16 stations and for each stations we had to stay there for 45 seconds for the respective workout with 10 seconds break when switching stations.. After ard 12 stations, we were rewarded with a short water break and resumed to the following stations for 30 seconds per station..

The workouts for the stations were (may not b in correct order):

*Rope waving (a super duper huge rope)

*Squat jump

*Lunges with rifle

*Shoulder press

*Squat with sand bag

*Mountain climbers

*Military sit ups with sand bag

*Star jump

To improve on our record grunts, some recruits decided to add on the grunts by dropping their equipments, or stopping during workouts.. As a result, we ended our session with a record of approx 105 grunts.. I love breaking records and i love PJ Alpha!! Can't wait for the next record breaking session..

HOOYAH!!!

Day 3 of BOOTCAMP (JAN)..

SPRINT Day!!! I love sprinting and i love today..

Today we had 2 different workout. The 1st one was sprinting and it's a very exciting 1, we named it PRISON BREAK!!!

PRISON BREAK!!!

In this exercise, there were guards and prisoners.. The prisoners would start at ard 40 meters from finish line while the guards ard 80 meters from finish line.. The starting position for the prisoners was different from the guards as they had to either lay down on the grass, hands on the back(hand-cuffed position) or they had to kneel down and hand-cuffed, depends on the rank.. The main goal of the exercise was simple, guards had to chase down the prisoners by tapping them while the prisoners had to escape from the guards by sprinting towards the finish line.. Either side who failed to do so, had to perform 5 grunts..

the starting position of Deltas as prisoners

Sprinting was one of my strengths.. I was quite confident of capturing my prisoner or escaping from my guard and on top of that, my partner was a lady!! Sorry to her as she had to perform grunts for all the 6 rounds.. Had a fun time sprinting, missed it so much!!!

The 2nd workout was quite usual.. We had to run from one cone to another, push-ups and run to another and do bear crawl, back crawl and so on (lazy to elaborate)

Overall, had a great time 2day!!! I LOVE TO SPRINT!!!

HOOYAH!!!

Day 2 of BOOTCAMP (JAN)..

Hello every1, I'm officially a DELTA! Woohoo.. DELTA is the highest rank among the recruits.. Shakelingam! Haha.. But it comes with a price, from 2day onwards, I have to work harder during each session as DELTA is the highest and also the toughest (sounds challenging and i like it).. Haha..

Today's session break up into 3 parts:

*Chest and shoulder workouts

*Thigh workouts

*Abs workouts

Chest and shoulder workouts (18 repetitions each and non-stop for 8 minutes)

1. King Kong push-ups

2. Diamond push-ups

3. Elbows to ground

4. Shoulder push-ups

5. Three-point push-ups

Thigh workouts (18 repetitions each and non-stop for 8 minutes)

1. Deep squats

2. Squat jumps

3. Lunges

4. Hindu squats

5. Get ups

Abs workouts (18 repetitions each and non-stop for 8 minutes)

1. Military sit-ups

2. Sides

3. Floated cycles

4. Jack Knifes

5. Inverted vertical T

We finished off our session with Indian Run (not sure y it is called dat way). We were broken into 3 grps, and form a circle with grp mates.. At 1 time, there will be 1 recruits sprinting along the circle while the othrs do squat and wait for the turn.. It was fun! Haha.. Had a great time in 2day's session..

HOOYAH DELTA!

Day 1 of BOOTCAMP (JAN)..

1st session of every month is assessment day.. Had a bad feeling 2day as i did not sleep throughout the nite.. Intended to sleep early but ended up couldn't sleep, mainly due to nervousness.. Yes I'm serious, was laying on the bed, trying 2 sleep but my heart was beating very fast, tried to sleep but cant, so woke up and watch PPS instead..

Many recruits were already there b4 me, and quite a lot of new recruits as well.. As usual, we did some warm up and off we go.. The new recruits started the 1st assessment and they did well, better than me on my 1st assessment.. The 1st new recruits completed the circuit at a time of 9 minutes plus.. Knowing that, my pressure was building up, my target this time is to get into the DELTA rank, the highest rank among the 3, the other 2 being SEAL and RANGER..

The 1st assessment is a circuit workout which included:
*400m run
*10 military push-ups
*10 grunts
*15 military sit-ups
(Repeat the whole set 3 times)

On the previous assessment, my time was 12 minutes flat.. This time, my target is below 10 minutes.. Once started, i sprinted in front and led the whole pack.. I was not sure whether it was a rite move but i din't think much, just wanted to push and give my best! The 1st 400m was superb, i felt like turbo-charged, but after the 3 other workouts, I'm starting to get tired, still, I pushed myself and managed to sprint for anothr 400m and did the 3 workouts.. For the 3rd 400m, i slowed down significantly.. But once i reached for the 3 workouts, Sarge Sim and othr recruits were there cheering, encouring us, and i managed to give it a last push and finish it in 8 minutes and 3 seconds..
From 12:00 i improved to 8:03.. HOOYAH!

For the 2nd assessment, it was 1 mile run.. Nothing much to elaborate as i was out of gas for this run.. I guess the effect of not sleeping = no gas in the tank.. Aiks.. I finished it in a worst time compared to previous..
From 9:23 i dropped to 10:13.. Haih..

So, that my time for 2day's assessment.. Hopefully I'm good enough for DELTA, shall wait for the good news..

HOOYAH!

Day 12 of BOOTCAMP.. Hooyah!

I totally forgot what we did on Day 12.. So, I shall share some pics taken during this 1 whole month of BOOTCAMP..

Our session starts at 5.45am, dat's y it's so dark..

Our super clean shoes b4 the session..

As abv, our shirts are always soaking wet and dirty..

Benny posing... I wonder wat's on his left?

Shane posing.. Somethin on his left oso...

Act cool...

Wah.. Show muscles..

Day 12 was one of the toughest, i can rmb we had to wave a super huge and heavy rope.. Overall, day 12 was to train our upper body.. Had a tiring but fun workout, last workout of the month! DELTA next month? Hopefully.. Haha..

HOOYAH!

SHAKELINGAM!!!™

Day 11 of BOOTCAMP.. Hooyah!

I'll make it real short.. Lazy to elaborate..

We were divided into 3 groups with 3 different workouts..

1st
2 ranks, 1 rank stay and do the required workouts such as Jack Knife and Push-ups while the other rank sprint.. 2 ranks take turn to do the workout and sprinting..

2nd
Jump squats -> situps -> pushups -> sealjacks -> getups -> torso stretch -> elbows to ground-> frogjump.. The whole process was repeated until the instructor told us 2 stop!

3rd
Oops I forgot.. Sorry....

HOOYAH!

SHAKELINGAM!!!™

Day 9 of BOOTCAMP.. Hooyah!

Today was Bring A Friend Day! But i dint bring any as i 4got bout it..

Today's workout was one of the toughest. There were ard 55 of us and we were divided into 11 groups and 11 stations. Each station had different types of workouts, and each group will stay at 1 station for around 30 seconds before moving to the next station.

For the 11 stations, the workouts included:
*Military push-ups
*Militray sit-ups
*Jack Knife with 'rifle'
*Shoulder push-ups
*Squat with sand bag
*Squat with huge rope
*Shoulder exercise with rope
*Star jump
*Squat jump
And a few more which i forgot.
After each station, we had 10 seconds recovery time before moving to the next station.

After the 11 stations, we were given a short water break before moving on to the next workout. For the next workout, we did various exercise which included plank, squat jump and so on. While 10 groups doing the workouts at their respective stations, 1 group had to sprint pass all the stations, if any member of the 10 groups was caught cheating, the sprinting group had to do 1 more round.

It was one of the toughest workout session, but i do like the sprinting part. Haha.

Had a great workout session. It's day 9 already, 3 more sessions to go!

HOOYAH!

SHAKELINGAM!!!™

Day 8 of BOOTCAMP.. Hooyah!

Not so HOOYAH today...

Went Penang for 1 day trip yesterday. As a result, was too tired to wake up this morning. Real sorry to all my fellow recruits in the BOOTCAMP..

C u guys on saturday morning..

HOOYAH!

Day 7 of BOOTCAMP.. Hooyah!

Another tough day at the BOOTCAMP!

Started with warm up, we were later divided according to ranks, Deltas, Seals, and Rangers. There were 3 well-prepared circuits which are:
*Monster big rope + 150 litres plastic oil barrel
*Sandbag + sprint
*Abs training

Monster big rope + 150 litres plastic oil barrel
For this exercise, we had to drag a super huge rope on 1 shoulder and sprint to another end which was ard 50m away. After sprinting, we had to push a 150 litres oil barrel for ard 20m. While waiting for our turns, we had to do various workouts which include military push-ups, military sit-ups, Jack Knife, plank, squat jump and so on.

Sandbag + sprint
We were again separated into 2 ranks. While 1 rank had to perform various exercises using sandbags, another rank had to sprint from point A to point B. We were sprinting very hard and i was kinda tired after this workout. Instead of just sprinting, we were also asked to bear-walk, crab-walk and so on.

Abs training
Finally, the last circuit which focused on abs. We did military sit-ups, monk sit-ups, side sit-ups, scissor leg crossing and a few more. After 2 sets, it was time to call it a day.

As usual, we ended our day with warm down and stretches. Had a great day working out. Hopefully thursday will be much challenging! HOOYAH!

SHAKELINGAM!!!™

Day 6 of BOOTCAMP.. Hooyah!

The previous session involved sand bag, today was TYRE DAY. All our workouts involved tyres.

1st, we were split to 2 groups. The 1st workout my grp did was pulling a huge tractor's tyre. The 1st pull was easy, i did not felt anythin. The 2nd onwards was a bit tiring but stil quite ok as i'm not the 1st or the last person pulling the rope, so the effect was less.

The 2nd workout involved a smaller tyre. 4 person in 1 team, each of us took turns to flip the tyre to and fro. While waiting for our turn, we had to do other workouts as instructed by our trainers.

Today's session was quite interesting, but i think the main focus today was leg muscles, so i'm not feeling the pain as my leg muscles are stronger compared to upper body.

Overall, nice workout, had a good session. It's Day 6 already, i'm half way there. Looking 4ward to the next half!

HOOYAH!

SHAKELINGAM!!!™

Day 5 of BOOTCAMP.. Hooyah!

As usual, warmed up and we were separated into 2 ranks, Alpha and Bravo.

Today was sand bags day. We had a competition between the 2 teams and the losing team had to do 30 grunts. I was in team Alpha and thank God we won. Haha.. No need to do the 30 grunts.

After the competition, each of us had to carry a sand bag. Using the sand bags, we did 4 sets of squats, 4 sets of push ups and 4 sets of abs exercise.

Well, that summarize it all. Lazy to elaborate. Looking forward to Day 6. HOOYAH!

SHAKELINGAM!!!™

Day 4 of BOOTCAMP.. Hooyah!

Coughing my way to the day 4 of BOOTCAMP.

Today, same as usual, we started with the same warm up routine and were divided into 2 big groups. The 2 big groups would perform 2 different routines at the same time and inter change after the 1st routine was finished.

Shane and I was in the same group and the 1st routine includes:

*Squat (12 repitations for Rangers, 14 for Seals and 16 for Deltas).

*Push-ups.

*Military sit-ups.

*Thrust.

On top of that, we had to perform those routines by carrying our heavy "rifles" (not real rifles thou, just some huge tubes with sands in it). I did those routines in a very fast speed and ended up doing a total of 4 sets including the 1st try out while others mostly did 3sets. Aiks..

The 2nd routine seemed pretty fun, it includes:

*Squat + jump + high 5 with ur partner.

*Mr. Miyagi 1 or Car Wash 1

*Mr. Miyagi 2 or Car Wash 2

*Mr. Miyagi 3 or Car Wash 3

Sounds interesting rite? Mr. Miyagi... Car Wash... To perform that, we had to position our palms with partners' palms. By staying on that position, turn our hands inward. 2nd is outward. 3rd is up and down. It looks like playing Wing Chun with ur partner, and it was tiring, especially the arms.

And, as usual, our workout ended with warm down and a chant of

HOOYAH!

SHAKELINGAM!!!™

Day 2 of BOOTCAMP.. Hooyah!

Having just recovered from fever, i had doubts on attending BOOTCAMP. In the end, i've made up my mind and decided to GO! Although it's raining, the spirit was high, couldn't wait 2 experience the 1st real BOOTCAMP training. We reached thr ard 5.30am and the trainers were already thr, standing under the rain. We waited in our cars for a few minutes before joining them.

The training started by warming up, which was same as the 1st day warm up. After the warm up, we were divided according to ranks. Delta is the highest, Seals the 2nd and Rangers the 3rd. Thr were only ard 10ppl selected as Deltas, meanwhile i was selected as Seal (not bad ma). For these 3 diff ranks, the workouts are mostly the same but the intensities are diff. Delta is the toughest, Seal 2nd and so on.

Below is a list of some workouts dat we did dis morning (yes! just some! couldn't recall the others):

*Squat
*King kong push ups
*Grunge ( 2 types - one ended with jumps, the othr ended with stands)

*Push ups (1 hand off the ground when reach the top)

*Normal push ups

*Military sit ups

*Legs and hands raise sit ups

*Spider crawl

For most of the workouts, we had to repeat for 8 sets. Some workouts we had to repeat for 9 and 10 sets, absolutely torturing!

During the last workout, my abs muscle cramped. It was the worst cramp ever, i could not stand up properly and had to lay on the field for a few minutes b4 the cramp ended. What a way 2 end my Day 2 of BOOTCAMP!

Throughout the training, the sky did not give way as it rained for whole session. My eyes could hardly open for some workouts, and at some point i felt like vomitting, not sure whether due to my sickness or due to lack of fitness.

Anyway, had a great Day 2. Although is really torturing, i think the results will be fast. Looking forward to next session. Hopefully it will be less torturing. Haha.

HOOYAH & SHAKELINGAM!!!

Day 1 of BOOTCAMP.. Hooya!

The night before, i got so excited and couldn't sleep. As a result, i managed to sleep for only an hour and took off for the training which starts at 5.45am.

By 5.25am, i reached Padang Astaka, PJ and the instructors are already there setting up the training ground by placing cones ard the field. The sky was stil dark, sun was stil sleeping but my body and legs were itchy already, can't wait to get a taste of the BOOTCAMP training. Fred, Shane and I collected our BOOTCAMP shirts, get changed and started our warm up under the guidance of 7 instructors. The most interesting instructor is of course, the main instructor who is ranked as Sarjan. Why is he so interesting? Have a look at the pic below:

(pics taken from fb)

Yes, with his moustache and beard and well built physique, instantly i thought of Gerard Butler from 300 as i think they really look alike. He made us feel that the training today will be as tough as hell!

For warm up, what we did was jogging, side steps, forward lunges, reverse lunges and some stretches. After warm up, we were separated into 2 big groups and get to know 1 partner each. My partner was Tim, a 6-foot tall mat salleh who has joined this program since June.

Today is the 1st training of the month, and for every 1st training, assessment will be done. The assessment?
* 400m run
* 10 push ups
* 10 grunges (may spelled wrongly)
* 15 sit ups

Seems ok rite? But the abv is only considered as 1 set, we have to do 3sets continuously within 15minutes.

For new recruits like us, we were given the chance to do 1st. Ready, get set and off we go! Running was easy for me, i ran the 1st 400m with ease, and the 1st set was well done. 2nd set i started to slow down, and for the 3rd set, i have to walk a lil. Ish. I managed to finish 1st among the new new recruits, my time was 12minutes flat.

Next up are seniors like Tim. He ran the 1st 400m with great speed. He did all the push ups, sit ups in just a sec. He was dam fast. I thought he would slow down in 2nd or 3rd set but he did not. He just did the 3 sets continuously without slacking and same as the other seniors. Incredible! He finished 1st in 7+minutes. Super super fast. But what suprised me the most is that the person who came last in the seniors assessment was actually faster than me! This shows how unfit we are (the new recruits).

After the 3sets assessments, we have to run 1 mile as the last assessment. The 1st to finish is of course, Tim the mat salleh in 7+min. Meanwhile i finished in 9+min.

After all the assessments, i guess most of us were quite tired, especially the new recruits. We ended our training by warming down and a shout of HOOYA! Reminisce me of the chant from 300.

The training also reminds me of my primary skool days where i used to wake up early in the morning and train with my coach and running mates. It is challenging and I LIKE IT!


SHAKELINGAM!!!™

Bootcamp Malaysia

Hello there! Came across this and i want to share with all of u..

It's called ORIGINALBOOTCAMP's CORPSTRAINING. Sounds serious rite? Ya it's serious stuff.

According to its website, it started from 1991, Australia and went on to revolutionize the fitness world! NOW, it's in Malaysia.

"A military inspired, outdoor group personal training program that utilises discipline based motivational techniques, Corps Training has been scientifically designed to achieve serious results, seriously fast, no matter what their current fitness level."

Taken from http://www.bootcamp.com.my/about.php

Terror rite!? It sounds challenging and i like it!

Its basic form consists of 3 sessions per week, 60 minutes per session, for 4 weeks. The program is suitable for all type of fitness levels.

"The program begins with a Benchmark Workout which allows the instructors to not only judge your current strengths and weaknesses, but to place you into sections with other recruits of an equivalent fitness level to yourself."

(kinda lazy to type, so just copy, paste and edit)

"As the program progresses, each session increases in intensity, in order to ensure that you are constantly improving. Be aware, CORPSTRAINING is definitely no walk in the park, but we guarantee that it achieve serious results, seriously fast. "

"As part of our dedication to providing all of our recruits an inspiring and entertaining way to train, our providers are committed to ensuring that no matter how long, or how often you train with us, you will never repeat the same session twice."

"Whether you are an elite athlete, or a soon to be ex-couch potato, this program has been scientifically design to achieve maximum results, in the minimum amount of time."

There are 2 locations and several time slots available but the one I chose:

• LOCATION: PJ Padang Astaka (opposite Amcorp Mall)
• TIME : 5.45am-6.45am
• DAYS : Tues, Thurs, Sat

I jus hand in my form on9. The price? RM299 include 1 shirt. I hvn pay thou. Haha. If everything goes as planned, I shall start on 1st of Dec..

It may be a bit pricey but i think it's worth a try. Good for health, fitness, discipline (hv 2 wake up very early!) and gain some muscles! Haha.. Btw, i gained ard 4 kilos d.. Hurray! Current weight is 70kg..

Alrite, gtg. SHAKELINGAM!!!™