Day 3 / Week 16: 25-04-2010

Skipped =/ ... had fyp presentation the next day... needed time to rehearse well.

Day 2 / Week 16: 23-04-2010

Squats
115 lbs x 5
145 x 5
175 x 5
175 x 5


Press
60 lbs x 5
75 x 5
85 x 5
100 x 3
90 x 3


Deadlift
160 lbs x 5
190 x 5
220 x 5
255 x 3


Power Cleans
65 lbs x 5
75 x 5
85 x 5
100 x 5
115 x 3


Reverse crunch
BW x 12 x 3


Pullups
BW x 10
BW x 6
BW x 6
BW x 4
BW x 4
BW x 4
BW x 4
BW x 3
BW x 3 .... limit myself to 10 mins...


Cardio HIIT 20 mins


Duration of training (does not include cardio): 62mins -

Notes:
- .

Day 1 / Week 16: 21-04-2010

Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
230 x 4
240 x 3


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 5


Barbell Row
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 5


Weighted Hyperextensions
25 lbs x 15
10 x 13
25 x 13


Weighted Situps
10 lbs x 20
25 x 20
10 x 20
10 x 20


Cardio: 20mins HIIT


Duration of training: 44mins

Notes:
- reset back 1 month

A break for a week (12-04-2010 to 18-04-2010)

Rushing assignments and midterms.

1 month's worth of reset was expected.

Day 3 / Week 15: 11-04-2010

Squats
120 lbs x 5
150 x 5
180 x 5
210 x 5
250 x 3
180 x 8


Bench Press
75 lbs x 5
95 x 5
115 x 5
130 x 5
155 x 3
115 x 8


Barbell Rows
55 lbs x 5
70 x 5
80 x 5
95 x 5
110 x 3
80 x 8


Dips
BW x 12 x 3


Preacher's curl
30 lbs x 12
35 x 12
40 x 8 + 30 x4


One arm triceps extensions
20 lbs x 12
15 x 12
25 x 7 + 20 x 5




Cardio HIIT for 0 mins


Duration of training (does not include cardio): 69 mins

Notes:
- was in a rush, thus another bad day... sigh..

Day 2 / Week 15: 09-04-2010

Squats
120 lbs x 5
150 x 5
180 x 5
180 x 5


Press
65 lbs x 5
80 x 5
90 x 5
105 x 1
100 x 2
90 x 5


Deadlift
165 lbs x 5
200 x 5
235 x 5
265 x 2
265 x 3


Power Cleans
65 lbs x 5
80 x 5
105 x 5
125 x 2
115 x 3


Reverse crunch
BW x 15 x 3


Pullups
BW x 11
BW x 7
BW x 5
BW x 5
BW x 4
BW x 4
BW x 5
BW x 4 .... limit myself to 10 mins...


Cardio HIIT 15 mins


Duration of training (does not include cardio): 75mins -

Notes:
- bad day, dont ask.

Day 1 / Week 15: 07-04-2010

Squats
120 lbs x 5
150 x 5
180 x 5
210 x 5
240 x 4
240 x 3


Bench Press
75 lbs x 5
95 x 5
115 x 5
130 x 5
150 x 5


Barbell Row
55 lbs x 5
70 x 5
80 x 5
95 x 5
110 x 5


Weighted Hyperextensions
35 lbs x 15
35 x 13
25 x 13


Weighted Situps
25 lbs x 20
25 x 20
25 x 20
10 x 20


Cardio: 25mins HIIT


Duration of training: 49mins

Notes:
- annoyed, almost nailed the 5's on squats... on the 4th rep i just paused for a moment...then i lost focus and decided to rack it...meh!!!
- aaah, back is much better now... thank goodness...

Day 3 / Week 14: 04-04-2010

Squats
120 lbs x 5
150 x 5
175 x 5
205 x 5
240 x 3
175 x 8


Bench Press
75 lbs x 5
90 x 5
110 x 5
130 x 5
150 x 3
110 x 8


Barbell Rows
55 lbs x 5
65 x 5
80 x 5
95 x 5
110 x 3
80 x 8


Dips
BW x 14 x 3


Preacher's curl
30 lbs x 15
35 x 10 + 30 x 2
40 x 4 + 30 x 6


One arm triceps extensions
25 lbs x 9
15 x 12
20 x 12




Cardio HIIT for 25 mins


Duration of training (does not include cardio): 60 mins

Notes:
- too restless, but tonight's strength was ok...

Day 2 / Week 14: 02-04-2010

Squats
120 lbs x 5
150 x 5
175 x 5
175 x 5


Press
65 lbs x 5
75 x 5
90 x 5
100 x 2 x 2


Deadlift
165 lbs x 5
195 x 5
230 x 5
260 x 5


Power Cleans
65 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 5


Reverse crunch
BW x 14 x 3


Pullups
BW x 10
BW x 7
BW x 5
BW x 4
BW x 4
BW x 4
BW x 4
BW x 6 .... limit myself to 10 mins...


Cardio HIIT 25 mins


Duration of training (does not include cardio): 70mins -

Notes:
- yup, stalling in press... so as power cleans.... in fact i feel i should lower down the weights to further improve my form and add more reps...
- pullups was promising at the beginning, then plunder down like economic crisis stock markets lol

Day 1 / Week 14: 31-03-2010

Squats
120 lbs x 5
150 x 5
175 x 5
205 x 5
235 x 3 x 2 ---> sigh confirm im stalling...


Barbell Row
55 lbs x 5
65 x 5
80 x 5
95 x 5
105 x 5


Bench Press
75 lbs x 5
90 x 5
110 x 5
130 x 5
145 x 5


Weighted Hyperextensions
35 lbs x 13
10 x 12
25 x 12


Weighted Situps
10 lbs x 20
25 x 20
10 x 20
10 x 20


Cardio: 25mins HIIT


Duration of training: 54mins

Notes:
- i know, wrong order of exercise for rows and bench...because it was occupied and i didn't want to waste time...
- annoyed, did 3 reps of squats and my damn brain kinda chicken out.... its heavy but...just 2 more to 5's!!!
- still had some sore lower back from kettlebells... woh.... it wasn't really that heavy but the wrong technique really trashed my back...now, hope it heals asap... :/

Day 3 / Week 13: 28-03-2010

Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
235 x 3
175 x 8


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 3
110 x 8


Barbell Rows
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 3
80 x 8


Dips
BW x 13 x 3


Preacher's curl
30 lbs x 13
35 x 11 + 30 x 3
40 x 3 + 30 x 5


One arm triceps extensions
25 lbs x 7
15 x 12
20 x 7 + 15 x 4




Cardio HIIT for 15 mins


Duration of training (does not include cardio): 63 mins

Notes:
- able to fight my brain on squats, now, wednesday FTW

PushMore's open day

I never thought of going there again so soon since I had a trial back early this year. So I tried my luck wondering if I could register for the open day despite the previous recent trial. They welcomed me =D. I saw the post for WOD for the open day. Skippingz... :O I can still recall the 5 minute skips... I puked...lots...of...air.

As advised by the blog - do arrive 15 mins earlier. Actually I did, until I wandered around the place wondering if those parking spots were actually reserved on a Saturday. I was really tempted to park nearby since the visitor's parking area is kinda far behind. I got tired of thinking, and just parked at the right place. As I walked to the gym, I saw many other cars parking nearby the gym. Damn... what the heck, lazy to care aite!

Arrived there, but the open day class has not started yet. Keep reading at the starting strength posters. Those are really good summary of squats and power cleans from the book...should have just take some pics!

I can't recall correctly the order of workouts, did not log it.

First was skipping (oh here it goes...). I did not skip for a long time, ever since my first trial. Heh, as usual, I jumped too high.. as though I'm trying to touch the ceiling with the ropes lol. So much as I was trying to skip, the background music was lady gaga's bad romance... reminded me of how I would train for the skips with some plates. I would occupy my hands with weights, and jump with that music... since its 4:56 (close to 5 mins for album version, not radio edit). After skipping, it was some partner effort of legs swinging...(no idea whats the exact name for it). Next: body squats and figure 8's.

Hehe, here comes my fav: Kettlebells. Trying/Practicing them before the WOD. Nice, got to learn another new workout. I got the green kettlebell, did not bother to check how heavy it was, but from what I feel, its 45lbs? or 20kg perhaps? Ok maybe I was crapping. 25lbs perhaps... I really had no idea. I had trouble with the technique. Off and on I might be right, but I might screw it up too. And since eyes were supposed to be glued to the kettlebells, I didn't really do that. It seemed so distracting to follow the kettlebell that I would somehow round my back.

After the warm ups, comes the WOD. A team effort. One does 10 KB swings while the other skips until he/she is done with the KB - 1 round. In 12 mins, do as many rounds possible. My teammate and I managed to do 2 together. I had to continue the rest as she is feeling nausea. Oh well, bring it on!!! I needed the intensity anyway. So for my case, it was 10 KB swings and 10 skips. As I did the KB swings, I realize I was doing it wrongly... since I get some ache on my lower back lol. Its never a good sign getting that (duck walk applicable once the limit reaches). Skipping wise, its good, suddenly I don't jump as high as I thought anymore...what gives? fatigue from the KB swings? I kinda lost track of how many rounds I did. Was too into it. Liked the intensity, but I hoped I could have done more rounds, sadly if it wasn't for last nights workout, I'd had crank more out.

Overall, another good experience. Since now I have a tiny bit on kettlebell swings, would eager to try out...with weight plates perhaps? But I know its gonna be different due to the shape. Would come back and trash my body when I'm done in May!!! Thank you for the nice workout guys!

Day 2 / Week 13: 26-03-2010

Squats
115 lbs x 5
145 x 5
175 x 5
175 x 5


Press
60 lbs x 5
75 x 5
85 x 5
100 x 4
100 x 3


Deadlift
160 lbs x 5
190 x 5
220 x 5
255 x 5


Power Cleans
65 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 5


Reverse crunch
BW x 13 x 3


Pullups
BW x 8
BW x 6
BW x 5
BW x 5
BW x 4
BW x 4
BW x 4
BW x 5 .... limit myself to 10 mins...


Cardio HIIT 25 mins


Duration of training (does not include cardio): 77mins

Notes:
- nice, because i got the urge to cardio back... ehehe not as stressed as wednesday... (btw i slept at 6am thurs after the wed's workout... had to rush my project report =o )

Day 1 / Week 13: 24-03-2010

Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
230 x 3 x 2 ---> sigh i wanted 5's


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 5


Barbell Row
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 5


Weighted Hyperextensions
35 lbs x 13
10 x 12
25 x 12


Weighted Situps
10 lbs x 20
25 x 20
25 x 10
10 x 20


Cardio: 25mins HIIT


Duration of training: 57mins

Notes:
- everything comes naturally when _y_o_u__a_r_e__c_o_m_m_i_t_t_e_d_!_ .

Day 3 / Week 12: 21-03-2010

Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
230 x 3
170 x 8


Bench Press
70 lbs x 5
85 x 5
105 x 5
120 x 5
145 x 3
105 x 8


Barbell Rows
50 lbs x 5
65 x 5
75 x 5
90 x 5
105 x 3
75 x 8


Dips
BW x 13 x 3


Preacher's curl
30 lbs x 13
35 x 10 + 30 x 3
40 x 5 + 30 x 5


One arm triceps extensions
25 lbs x 8
20 x 9 + 15 x 4
25 x 4 + 15 x 6




Cardio HIIT for 25 mins


Duration of training (does not include cardio): 66 mins

Notes:
- seems nice with preacher's curl... suddenly i feel that i can go heavier... w00t

Day 2 / Week 12: 19-03-2010

Squats
115 lbs x 5
140 x 5
170 x 5
170 x 5


Press
60 lbs x 5
75 x 5
85 x 5
95 x 3
95 x 1
95 x 2 <-- sigh...


Deadlift
155 lbs x 5
185 x 5
215 x 5
250 x 5


Power Cleans
65 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 3
125 x 1 <-- damn...


Reverse crunch
BW x 13 x 3


Pullups
BW x 8
BW x 5
BW x 6
BW x 5
BW x 4
BW x 5
BW x 3
BW x 3 .... limit myself to 12 mins...





Duration of training (does not include cardio): 82mins -->really bad day..damn

Notes:
- not a very good day, i guess i was too tired...meh!

Day 1 / Week 12: 17-03-2010

Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
225 x 5 ---> panting my guts out


Bench Press
70 lbs x 5
85 x 5
105 x 5
120 x 5
140 x 5


Barbell Row
50 lbs x 5
65 x 5
75 x 5
90 x 5
100 x 5


Weighted Hyperextensions
35 lbs x 13
35 x 12
10 x 12


Weighted Situps
0 lbs x 20
10 x 20
10 x 13
10 x 20
25 x 13


Cardio: 25mins HIIT


Duration of training: 57mins

Notes:
- 225 x 5 => really panting my guts out... must visualize myself lifting more heavy weights for placebo effect

Day 3 / Week 11: 14-03-2010

Squats
110 lbs x 5
135 x 5
165 x 5
190 x 5
225 x 3
165 x 8


Bench Press
70 lbs x 5
85 x 5
100 x 5
120 x 5
140 x 3
100 x 8


Barbell Rows
50 lbs x 5
60 x 5
75 x 5
85 x 5
100 x 3
75 x 8


Dips
BW x 12 x 3


Preacher's curl
30 lbs x 12
25 x 12
35 x 6 + 30 x 6


One arm triceps extensions
25 lbs x 7
20 x 8 + 15 x 4
15 x 12




Cardio HIIT for 25 mins


Duration of training (does not include cardio): 61 mins

Notes:
- 225lbs ish heavy... time to numb it

Day 2 / Week 11: 12-03-2010

Squats
110 lbs x 5
135 x 5
165 x 5
165 x 5


Press
60 lbs x 5
70 x 5
85 x 5
95 x 5


Deadlift
150 lbs x 5
180 x 5
210 x 5
240 x 5


Power Cleans
65 lbs x 5
75 x 5
90 x 5
100 x 5
120 x 5 <-- ho ho ho... i know the proper technique now =)


Reverse crunch
BW x 13 x 3


Pullups
BW x 9
BW x 5
BW x 5
BW x 4
BW x 3
BW x 4
BW x 3
BW x 2 .... limit myself to 12 mins...


25mins HIIT Cardio


Duration of training (does not include cardio): 60mins

Notes:
- press press press (2)

Day 1 / Week 11: 10-03-2010

Squats
110 lbs x 5
135 x 5
165 x 5
190 x 5
220 x 3 x 2


Bench Press
70 lbs x 5
85 x 5
100 x 5
120 x 5
135 x 5


Barbell Row
50 lbs x 5
60 x 5
75 x 5
85 x 5
100 x 5


Weighted Hyperextensions
25 lbs x 12
35 x 12
0 x 12


Weighted Situps
10 lbs x 20 x 4


Cardio: 25mins HIIT


Duration of training: 61mins

Notes:
- Another day session.. z, sigh.. 220 x 3's only