Focus & Lift
Madcow is being executed
Wednesday, April 28, 2010
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:
- .
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
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.
1 month's worth of reset was expected.
Tuesday, April 13, 2010
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..
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.
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.
Thursday, April 08, 2010
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...
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...
Monday, April 05, 2010
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...
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...
Saturday, April 03, 2010
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
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
Thursday, April 01, 2010
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... :/
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... :/
Monday, March 29, 2010
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
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
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