Home

I'm back home. KL, where I was born and bred. It's been a hectic couple of weeks, organizing the move and tying up loose ends (still am). I'm ready and excited to start training properly and regularly again (once this annoying flu is gone), starting with our weekly sessions and gradually adding in Brazilian jiu-jitsu (BJJ) twice a week. Weight training will have to wait. Setting up a home gym is still on the cards, but I'm taking things step by step. The next step - a medicine ball. I went to the fitness equipment shop next to Celebrity Fitness at 1 Utama and asked the guy whether they sold any. The response? "Hah? Meh ball ah???" I hate KL already. It's good to be home.

Kurnell

Got a text yesterday from Brett, one of my old Kyokushin team mates, saying that they were going to the sand dunes at Kurnell. Sweet, I've been itching to do some training, but nothing too hardcore, so this was a good opportunity. The dunes are actually pretty well-known among Sydneysiders, especially the folks of Sutherland Shire. All sorts of people, from weekend warriors to pro athletes like Anthony Mundine and NRL players frequent the dunes for cardiovascular training. For me, the dunes were a regular part of my team training during my Kyokushin tournament days, so I was looking forward to training there again with the team one last time before I leave Sydney. Here's a couple pics taken during team sessions back in 2006:

As you can see, the dunes are pretty steep and are a good way to develop cardio, leg strength and mental toughness. In addition, the unsteady sand also forces the core muscles to come into play in order to stabilize the body. Today, we took a different route and actually did a whole circuit round the area, discovering and climbing a few new hills in the process. We completed two circuits in about 50 minutes. Although climbing the steep dunes is painful, I definitely prefer this to the monotony of a treadmill. I think it is a good compromise between an aerobic-centric slow long run and an explosive anaerobic sprint session. Some pics we took today:

Overall, a good way to spend a beautiful Sunday morning in Sydney. Especially the Spanish omelette after training.

Ab crunch machines

So today I was at Fitness First Randwick to complete some of the practical parts of my Certificate III in Fitness. The mentor took me around the gym and showed me the various resistance training equipment, you know, the usual bench, barbells, dumbbells and machines. Then she confirmed what I suspected all along - ab crunch machines suck. We were in a hurry, so without going into detail, she said, "don't use them".

I was never a big fan of crunches. The main reason is that they isolate the rectus abdominis (yes, the six-pack muscle), but ignore other important core muscles. When was the last time you performed a crunch movement in real life anyway?

The ab crunch machine brings the sux level up several notches. Bodyweight crunches are not that great, but at least they are safe. On the other hand, ab crunch machines have limited adjustability so more than likely you will be forced to perform your crunches in an anatomically unnatural position, with your lower back not supported well. Add weight to the equation and you have a recipe for disaster. So boys and girls, spread the message - ab crunch machines, don't use them.

Loots

After many hours (most of them enjoyable) of online browsing, calculations and changes of mind, I finally decided to visit the Blackbelt Pro Gym in Randwick. The gym was quite impressive, with a dedicated bag area, several rings, grappling mats, some strength training equipment and a big flat-screen TV playing fight videos.

The real purpose of my visit though, was to pick up some gear for our training sessions. Blackbelt Pro is also the site of Punch Equipment's factory outlet store. I've used all sorts of stuff from this Aussie manufacturer before and I've always liked their AAA range (there is a cheaper 'Standard' range). There's something 'high-quality' about their Punchtex material. I had already decided to get a pair of AAA kick shields for our training and a replacement pair of Debt Collectors for myself. For a start, I think kick shields would give us the most versatility and value. With two, we can have a minimum of four people working simultaneously.

Pretty handsome. The slogan on the side is a nice touch.

Versatile handles on the back. The plastic tubing around the top handle is good for fast changes and to reduce abrasion.

So I got what I went there for AND also picked up some really bang-for-your-buck Bronx Star bag mitts at $16.50 a pair (RRP $25)! Only came in one colour, but that's fine. Got them for Tong and Ting, plus two more pairs for anyone who might need them in future.

The black bit is actually velcro. I like that more than the simple elastic band. Not bad for the price.

The start of something great?