25/9/2012

Strength Training:
Chin Ups:
6 x 3 x BW
5 x 2 x BW

Legs:
BB Squats:
12 x 2 x 34kg
10 x 2 x 34kg

BB Deadlift:
6 x 4 x 40kg

Calve Raise:
20 x 4 x 44kg

Biceps:
BB Curls:
8 x 2 x 22kg
6 x 2 x 22kg

DB Concentration Curls:
7 x 4 x 9kg

Alternate Curls:
8 x 4 x 12kg

27/9/2012

Strength Training:
Neutral Grip Pull Ups:
7 x 2 x BW
6 x 2 x BW

Chest:
BB Bench Press:
10 x 2 x 42kg
8 x 2 x 42kg

DB Incline Bench Press:
10 x 2 x 17kg
8 x 2 x 17kg

DB Decline Bench Press:
10 x 2 x 17kg
8 x 2 x 17kg

DB Fly:
10 x 2 x 13kg
8 x 2 x 13kg

Triceps:
Bench Dips:
10 x 3 x BW

DB Seated Triceps Extension:
10 x 2 x 15kg
8 x 2 x 15kg

Triceps Kickback:
10 x 2 x 15kg
8 x 2 x 15kg

29/9/2012

Strength Training:
Wide Grip Pull Ups:
5 x 5 x BW

Back:
DB Row:
16 x 2 x 12kg
14 x 2 x 12kg

BB Bend Over Row:
16 x 2 x 26kg
14 x 2 x 26kg

Shoulders:
BB Military Press:
10 x 2 x 24kg
8 x 2 x 24kg

Side Laterals:
8 x 2 x 10kg
6 x 2 x 10kg

BB Shrugs:
12 x 2 x 52kg
10 x 2 x 52kg

1/10/2012

Strength Training:
Chin Ups:
6 x 5 x BW

Legs:
BB Squats:
10 x 4 x 36kg

BB Deadlift:
6 x 2 x 42kg
4 x 2 x 42kg

Calve Raise:
20 x 4 x 46kg

Biceps:
BB Curls:
10 x 1 x 22kg
8 x 2 x 22kg
6 x 1 x 22kg

DB Concentration Curls:
8 x 2 x 9kg
7 x 2 x 9kg

Alternate Curls:
10 x 2 x 12kg
8 x 2 x 12kg

8/10/2012

Strength Training:
Wide Grip Pull Ups:
5 x 5 x BW

Back:
DB Row:
12 x 2 x 13kg
10 x 2 x 13kg

BB Bend Over Row:
14 x 2 x 28kg
12 x 2 x 28kg

Shoulders:
BB Military Press:
10 x 2 x 26kg
8 x 2 x 26kg

Side Laterals:
10 x 2 x 10kg
8 x 2 x 10kg

BB Shrugs:
10 x 4 x 54kg

10/10/2012

Strength Training:
Chin Ups:
7 x 3 x BW
5 X 2 X bw

Legs:
BB Squats:
10 x 4 x 38kg

BB Deadlift:
6 x 2 x 44kg
4 x 2 x 44kg

Calve Raise:
20 x 4 x 48kg

Biceps:
BB Curls:
6 x 4 x 23kg

DB Concentration Curls:
10 x 1 x 9kg
8 x 2 x 9kg

Alternate Curls:
6 x 4 x 13kg

17/10/2012

Very bad day, tired from travelling. Just came back yesterday.

Strength Training:
Neutral Grip Pull Ups:
7 x 4 x BW

Chest:
DB Bench Press:
8 x 6 x 18kg

DB Fly:
8 x 6 x 14kg

Triceps:
Bench Dips:
10 x 1 x BW
11 x 2 x BW

DB Seated Triceps Extension:
8 x 2 x 16kg
6 x 2 x 16kg

Triceps Kickback:
8 x 2 x 16kg
6 x 2 x 16kg

23/10/2012

Strength Training:
Wide Grip Pull Ups:
6 x 1 x BW
5 x 4 x BW

Back:
DB Row:
14 x 2 x 14kg
12 x 2 x 14kg

BB Bend Over Row:
14 x 2 x 30kg
12 x 2 x 30kg

Shoulders:
BB Military Press:
8 x 2 x 28kg
6 x 2 x 28kg

Side Laterals:
8 x 2 x 11kg
6 x 2 x 11kg

BB Shrugs:
10 x 4 x 56kg

26/10/2012

Had a slight ankle sprain so skipped Calve Raise. Went for 2 hour swimming after this.

Burst Sets (1min rest between sets)

Strength Training:
Chin Ups:
7 x 5 x BW

Legs:
BB Hack Squats:
8 x 4 x 40kg

BB Deadlift:
6 x 2 x 46kg
4 x 2 x 46kg

Biceps:
BB Curls:
8 x 2 x 23kg
6 x 2 x 23kg

Alternate Curls:
8 x 1 x 13kg
6 x 3 x 13kg

This post has been edited by Killerjeff88: Nov 2 2012, 05:14 PM

29/10/12

Went Fitness First for 7 day trial. 1st time in a gym and was so disoriented.
Did full body workout. Going to continue on Wed.

31/10/2012

Back to serious training for competition. Representing my Uni.
Went Fitness First for trial in the morning 10-12pm then climbing in the evening 6-10pm. Dead tired.

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Cross Lock and Finger Strength
Difficulty: 3.5/5
Attempts: 4/10
Progress: 100%

Boulder Route 2:
Technique: Pinch and Body Positioning
Difficulty: 4/5
Attempts: 2/10
Progress: 30%

Boulder Route 3:
Technique: Dynamic and Strength
Difficulty: 3/5
Attempts: 2/10
Progress: 100%

Boulder Route 4:
Technique: Heel Hook
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Heel Hook
Difficulty: 4/5
Attempts: 1/10
Progress: 90%
Note: I can finish it but i stopped due to ankle sprain from last week.

Boulder Route 6:
Technique: Slopers and Locking
Difficulty: 4/5
Attempts: 4/10
Progress: 100%

Boulder Route 7:
Technique: Pinch and Crimps
Difficulty: 5/5
Attempts: 6/10
Progress: 40%

2/11/2012

Rojak workout day at Fitness First. Just trying a few stuff at the Gym since its only a trial. Will get a routine together once I get the membership.
Went and try quite a few of the machines. (Like a kid in a candy store )
I never use them before cause been only using Free Weights.

Chest Press:
10 x 2 x 35kg
8 x 2 x 40kg
6 x 2 x 45kg

Chest Flies:
8 x 2 x 30kg
6 x 2 x 35kg
4 x 2 x 40kg

Leg Press: (Never did this heavy before even in BB Squats so yay!)
10 x 2 x 40kg
8 x 2 x 50kg
6 x 2 x 60kg

Leg Extension:
6 x 2 x 25kg
4 x 2 x 30kg

Shoulder Press:
8 x 2 x 25kg
6 x 2 x 30kg

Lat Pull Down:
10 x 2 x 35kg
8 x 2 x 40kg

BB Curl:
6 x 2 x 20kg
6 x 2 x 15kg

DB Curl:
8 x 2 x 12.5kg
8 x 2 x 10kg

Triceps Pull Down:
10 x 2 x 12.5kg
6 x 2 x 15kg

DB Shrugs:
10 x 2 x 15kg
8 x 2 x 15kg

Ab Crunch:
8 x 2 x 50kg
8 x 2 x 55kg

This post has been edited by Killerjeff88: Nov 2 2012, 05:14 PM

3/11/2012

Going to represent my Uni for Rock Climbing Competition. Gotta get back my techniques.
Due to ankle not healing fully, I stopped early and trained upper body.

Rock Climbing
Advance Bouldering Traversing (Warm Up)
Angle: 70
Moves: 15

Technique Training:
Boulder Route 1:
Technique: Heel Hook
Difficulty: 4/5
Attempts: 1/10
Progress: 90%
Note: Ankle sprain still preventing me from completing it.

Boulder Route 2:
Technique: Pinch and Crimps
Difficulty: 5/5
Attempts: 6/10
Progress: 50%

Boulder Route 3:
Technique: Dynamic and Mental
Difficulty: 3.5/5
Attempts: 2/10
Progress: 90%

Boulder Route 4:
Technique: Cross Lock and High Heel Hook
Difficulty: 3.5/5
Attempts: 5/10
Progress: 80%

Power Training:
Wooden Hang Board (19mm):
Pull Ups:
3 x 8 x BW
Deadhang:
15sec x 3 x BW

Pinch (4 fingers):
Pull Ups:
5 x 5 x BW
Deadhang:
15sec x 2 x BW

4/11/2012

Last day for Fitness First trial. Might be getting membership next month.

Chest Press:
10 x 2 x 40kg
8 x 1 x 45kg
6 x 1 x 45kg

Chest Flies:
10 x 1 x 30kg
8 x 1 x 30kg
6 x 2 x 35kg

Leg Press:
10 x 1 x 40kg
10 x 1 x 50kg
8 x 2 x 60kg
4 x 2 x 70kg

Leg Extension:
8 x 2 x 25kg
6 x 2 x 30kg

Shoulder Press:
10 x 1 x 25kg
8 x 1 x 25kg
6 x 2 x 30kg

Lat Pull Down:
10 x 2 x 40kg
8 x 2 x 45kg

Cable Curl:
10 x 2 x 12.5kg
6 x 2 x 15kg

Triceps Pull Down:
10 x 2 x 12.5kg
6 x 2 x 15kg

DB Shrugs:
10 x 4 x 15kg

Pull Ups (3 fingers):
4 x 4 x BW

Deadhang (3 fingers):
15sec x 4 x BW

5/11/2012

Doesn't seem much but I was dead tired after this.

Strength Training:
Neutral Grip Pull Ups:
8 x 4 x BW

Chest:
DB Bench Press:
10 x 6 x 18kg

DB Fly:
10 x 6 x 14kg

Triceps:
Bench Dips:
11 x 1 x BW
12 x 2 x BW

DB Seated Triceps Extension:
10 x 4 x 16kg

Triceps Kickback:
10 x 4 x 16kg

8/11/2012

Competition next Saturday. Bad performance. Gotta pump more!

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Static Cross Lock
Difficulty: 4.5/5
Attempts: 3/10
Progress: 90%

Lead Route 1:
Technique: Balancing and Body Positioning
Difficulty: 3/5
Clean: Yes

Lead Route 2:
Technique: Balancing and Bridging
Difficulty: 3.5/5
Clean: No (Rest twice)

On Sight Climbing Competition Format:
3 min each Route. 1 min rest between Routes.

Top Rope Route 1:
Technique: Body Positioning and Angle
Difficulty: 3.5/5
Clean: Yes

Top Rope Route 2:
Technique: Crimps and Slopers
Difficulty: 4.5/5
Clean: No (Rest twice)

Top Rope Route 2:
Technique: Crimps
Difficulty: 4/5
Clean: No (Rest once)

This post has been edited by Killerjeff88: Nov 8 2012, 12:24 AM

11/11/2012

Preparing for competition this coming Saturday.

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Static Cross Lock
Difficulty: 4.5/5
Attempts: 1/10
Progress: 90%

Top Rope Route 1:
Technique: Dynamic and Strength
Difficulty: 3/5
Clean: Yes

Top Rope Route 2:
Technique: Balancing and Bridging
Difficulty: 3/5
Clean: No (Rest once)

On Sight Climbing Competition Format:
3 min each Route. 1 min rest between Routes.

Top Rope Route 1:
Technique: Crimp and Slopers
Difficulty: 4/5
Clean: Yes

Top Rope Route 2:
Technique: Crimps and Balancing
Difficulty: 3.5/5
Clean: Yes

Top Rope Route 3:
Technique: Crimps
Difficulty: 4/5
Clean: No (Rest once)

12/11/2012

Progress Pic (Nov 2012):
Nid to improve...EVERYTHING.


Strength Training:
Neutral Grip Pull Ups:
9 x 2 x BW
8 x 2 x BW

Chest:
Flat Bench Press:
8 x 2 x 70lb
8 x 1 x 80lb
6 x 1 x 90lb

DB Incline Bench Press:
6 x 4 x 18kg

DB Decline Bench Press:
8 x 4 x 18kg

Cable Fly:
8 x 4 x 2 plates

Legs:
Machine Squats:
6 x 2 x 40kg
4 x 2 x 50kg

Deadlift:
4 x 2 x 50kg
4 x 2 x 60kg
2 x 2 x 70kg

This post has been edited by Killerjeff88: Nov 12 2012, 01:21 PM

14/11/2012

Last day training. Gonna rest up thursday and friday. Climbing competition on Saturday. Hope I'll do well

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Sloper and Crimps
Difficulty: 4/5
Attempts: 2/10
Progress: 100%

Lead Route 1:
Technique: Dynamic and Footwork
Difficulty: 4/5
Attempts: 1/10
Progress: 80%

Top Rope Route 1:
Technique: Pinch and Sloper
Difficulty: 5/5
Clean: No (Rest 5 times)

On Sight Climbing Competition Format:
3 min each Route. 1 min rest between Routes.

Top Rope Route 1:
Technique: Crimps
Difficulty: 3.5/5
Clean: Yes

Top Rope Route 2:
Technique: Dynamic and Balancing
Difficulty: 3.5/5
Clean: No (Rest 1 time)

Top Rope Route 3:
Technique: Jugs and Body Positioning
Difficulty: 3/5
Clean: Yes

Top Rope Route 4:
Technique: Jugs and Body Positioning
Difficulty: 3/5
Clean: Yes

Power Training:
Jugs (4 fingers):
Pull Ups:
10 x 1 x BW
8 x 1 x BW

Pinch (4 fingers):
Pull Ups:
4 x 2 x BW

Wooden Hang Board (19mm):
Pull Ups:
4 x 2 x BW
2 x 2 x BW

Assisted Campus:
4 Sets

12/11/2012

Got 7th in Climbing Competition (18/11/12). Entered a category that is not my specialty but it was good to know i could put up a fight

Chest:
Chest Press:
8 x 2 x 48kg
4 x 2 x 52kg

Incline Bench Press:
6 x 4 x 20kg

Pec Fly:
6 x 2 x 33kg

Legs:
Leg Press:
8 x 2 x 65kg
6 x 2 x 72kg

Deadlift:
4 x 2 x 40kg
3 x 1 x 40kg
2 x 1 x 40kg