19/3/2012

Chest Workout really pumped me up.

Chest:
BB Bench Press:
10 x 2 x 36kg
8 x 2 x 36kg

DB Flat Bench Press:
10 x 2 x 16kg
8 x 2 x 16kg

DB Incline Bench Press:
10 x 1 x 16kg
8 x 3 x 16kg

DB Decline Bench Press:
10 x 2 x 16kg
8 x 2 x 16kg

DB Fly:
8 x 1 x 14kg
6 x 1 x 14kg
4 x 1 x 14kg

Shoulders:
BB Military Press:
8 x 1 x 22kg
6 x 3 x 22kg

Side Laterals:
8 x 2 x 9kg
6 x 1 x 9kg

Front Laterals:
8 x 3 x 9kg

BB Shrugs:
20 x 1 x 34kg
18 x 1 x 34kg
16 x 1 x 34kg

Cardio:
30sec Each
30sec Rest

Burpees
Jumping Knee Tucks
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Push Ups Claps
Knee to Elbow Planks
Double Pump Jump Squats
Jumping Lunges

21/3/2012

Abs (Superset):
Crunch
Flutter Kick
Scissors
Double Crunch
Jack Knife
Decline Sit Ups
Leg Lift
11 x 2 x BW (Each)

Leg Lift Hold:
11sec x 2 x BW

Plank Hold:
Side Plank Hold:
35sec x 2 x BW

Back:
Pull Ups:
6 x 2 x BW
4 x 1 x BW

One Arm Row:
10 x 3 x 14kg
8 x 2 x 14kg

BB Bend Over Row:
10 x 2 x 32kg
8 x 1 x 32kg

Biceps:
BB Curls:
10 x 1 x 22kg
9 x 1 x 22kg
8 x 1 x 22kg
7 x 1 x 22kg

DB Alternate Curls:
10 x 1 x 12kg
9 x 1 x 12kg
10 x 1 x 12kg
9 x 1 x 12kg

DB Alternate Hammer Curls:
10 x 1 x 12kg
9 x 1 x 12kg
8 x 2 x 12kg

Cardio:
30sec Each
30sec Rest

Burpees
Jumping Knee Tucks
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Push Ups
Knee to Elbow Planks
Double Pump Jump Squats
Jumping Lunges

This post has been edited by Killerjeff88: Apr 12 2012, 07:06 PM

23/3/2012

Still having some sore on my back hence a little struggle on Deadlifts.
How much i hate leg day XD

Legs:
BB Squats:
10 x 4 x 24kg
8 x 4 x 24kg

BB Deadlift:
10 x 4 x 24kg
12 x 4 x 24kg

Triceps:
DB Lying Triceps Extension:
8 x 2 x 10kg
10 x 2 x 10kg

DB Seated Triceps Extension:
10 x 2 x 12kg
8 x 2 x 12kg

Close Grip Push Ups:
15 x 4 x BW

Triceps Kickback:
10 x 2 x 11kg
8 x 2 x 11kg

Cardio:
30sec Each
30sec Rest

Burpees
Jumping Knee Tucks
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Push Ups Claps
Knee to Elbow Planks
Double Pump Jump Squats
Jumping Lunges

thanks will try to add more if i can.
pretty weak XD

26/3/2012

Light sprain on left wrist and left knee from last Saturday's Rock Climbing.
Removed heavy knee impact exercises.

Chest:
BB Bench Press:
10 x 4 x 36kg

DB Flat Bench Press:
10 x 4 x 16kg

DB Incline Bench Press:
10 x 4 x 16kg

DB Decline Bench Press:
10 x 4 x 16kg

DB Fly:
10 x 1 x 12kg
8 x 2 x 14kg

Shoulders:
BB Military Press:
9 x 1 x 22kg
8 x 3 x 22kg

Side Laterals:
8 x 3 x 9kg

Front Laterals:
8 x 3 x 9kg

BB Shrugs:
20 x 1 x 36kg
18 x 1 x 36kg
16 x 1 x 36kg

Cardio:
30sec Each
30sec Rest

Star Jump
Jack Knife
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Ab Roller
Knee to Elbow Planks
Hip Raise
Leg Lift

28/3/2012

Gonna maintain same weight for Bend Over Row, posture went slightly wrong.
Resting longer than usual between sets due to fatigue from yesterday's Rock Climbing.

Abs (Superset):
Crunch
Flutter Kick
Scissors
Double Crunch
Jack Knife
Decline Sit Ups
Leg Lift
12 x 2 x BW (Each)

Leg Lift Hold:
12sec x 2 x BW

Plank Hold:
Side Plank Hold:
40sec x 2 x BW

Back:
Pull Ups:
6 x 3 x BW

One Arm Row:
10 x 3 x 15kg
8 x 2 x 15kg

BB Bend Over Row:
10 x 2 x 34kg
8 x 2 x 34kg

Biceps:
DB Alternate Curls:
8 x 2 x 13kg
6 x 2 x 13kg

DB Alternate Hammer Curls:
8 x 1 x 13kg
7 x 2 x 13kg
6 x 1 x 13kg

Concentration Curls
7 x 2 x 10kg
6 x 2 x 10kg

Cardio:
30sec Each
20sec Rest

Star Jump
Bicycle
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Ab Roller
Knee to Elbow Planks
Hip Raise
Leg Lift

---

Added on March 29, 2012, 10:26 pmDue to knee and wrist not healing well, will be skipping all exercises for this whole week. Will cont next week.

This post has been edited by Killerjeff88: Mar 29 2012, 10:26 PM

2/4/2012

Went too extreme on last week's Rock Climbing training hence left knee not recovering.
Reverse Fly is a killer (thought it was easy). ><

Chest:
BB Bench Press:
10 x 2 x 38kg
8 x 1 x 38kg
10 x 1 x 38kg

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

DB Incline Bench Press:
10 x 1 x 17kg
8 x 3 x 17kg

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

DB Fly:
8 x 3 x 14kg

Shoulders:
Seated BB Shoulder Press:
10 x 4 x 22kg

Reverse Fly:
6 x 2 x 6kg
8 x 2 x 6kg

BB Shrugs:
20 x 1 x 38kg
18 x 1 x 38kg
16 x 1 x 38kg

Strength:
30sec Rest

Wide Grip Pull Ups (Half crimp, 3 fingers):
4 x 2 x BW

Leg Lift (Half crimp, 3 fingers):
10 x 2 x BW

Static Hang (Half crimp, 3 fingers):
25sec x 2 x BW

4/4/2012

Will be adding my Rock Climbing training as well.
Gotta train hard for competitions.

Rock Climbing
Technique Training:
Boulder Route 1
Technique: Static footwork
Difficulty: 5/5
Attempts: 8/10
Clear: No

Boulder Route 2
Technique: Dynamic lock
Difficulty: 3.5/5
Attempts: 6/10
Clear: Yes

Boulder Route 3
Technique: Balancing footwork
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

Boulder Route 4
Technique: Pinch twist lock
Difficulty: 5/5
Attempts: 8/10
Clear: No

Boulder Route 5
Technique: Dynamic movement
Difficulty: 3/5
Attempts: 1/10
Clear: Yes

This post has been edited by Killerjeff88: Apr 7 2012, 12:41 AM

5/4/2012

Will be skipping strength training today as tmr will be Rock Climbing for 12 hours.

Abs (Superset):
Crunch
Flutter Kick
Scissors
Double Crunch
Jack Knife
Decline Sit Ups
Leg Lift
12 x 2 x BW (Each)

Leg Lift Hold:
12sec x 2 x BW

Plank Hold:
Side Plank Hold:
45sec x 2 x BW

Back:
Wide Grip Pull Ups:
7 x 1 x BW
6 x 2 x BW

One Arm Row:
10 x 3 x 16kg
8 x 2 x 16kg

BB Bend Over Row:
8 x 1 x 35kg
10 x 3 x 35kg

Biceps:
DB Alternate Curls:
8 x 4 x 13kg

DB Alternate Hammer Curls:
7 x 1 x 13kg
8 x 2 x 13kg
7 x 1 x 13kg

Concentration Curls
8 x 1 x 10kg
7 x 2 x 10kg
6 x 1 x 10kg

7/4/2012

Rock Climbing
Technique Training:
Boulder Route 1
Technique: Static footwork
Difficulty: 4/5
Attempts: 4/10
Clear: No

Boulder Route 2
Technique: Dynamic lock
Difficulty: 5/5
Attempts: 2/10
Clear: No

Boulder Route 3
Technique: Cross lock
Difficulty: 4/5
Attempts: 6/10
Clear: No

Boulder Route 4
Technique: Balancing
Difficulty: 3/5
Attempts: 3/10
Clear: No

Boulder Route 5
Technique: Rock over
Difficulty: 3/5
Attempts: 3/10
Clear: Yes

Boulder Route 6
Technique: Balancing
Difficulty: 4.5/5
Attempts: 2/10
Clear: No

Boulder Route 7
Technique: Balancing
Difficulty: 4/5
Attempts: 3/10
Clear: Yes

This post has been edited by Killerjeff88: Apr 7 2012, 12:41 AM

9/4/2012

Felt that Barbell Press is harder than Dumbbell Press.
No idea why i find Incline Press slightly harder than Decline Press today. Should be the other way around. @.@

Chest:
BB Bench Press:
10 x 2 x 40kg
8 x 2 x 40kg

DB Flat Bench Press:
10 x 1 x 18kg
8 x 3 x 18kg

DB Incline Bench Press:
10 x 1 x 18kg
8 x 3 x 18kg

DB Decline Bench Press:
10 x 2 x 18kg
8 x 2 x 18kg

DB Fly:
10 x 1 x 14kg
8 x 2 x 14kg

Shoulders:
Seated BB Shoulder Press:
10 x 4 x 23kg

Reverse Fly:
10 x 2 x 6kg
12 x 2 x 6kg

BB Shrugs:
20 x 1 x 40kg
18 x 1 x 40kg
16 x 1 x 40kg

Cardio:
30sec Each
20sec Rest

Star Jump
Bicycle
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Neutral Grip Pull Ups
Ab Wipes
Knee to Elbow Planks
Russian Twist
Squats
Stationary Hop

This post has been edited by Killerjeff88: Apr 17 2012, 03:49 PM

5/4/2012

Abs (Superset):
10sec Rest

Crunch
Flutter Kick
Scissors
Double Crunch
Jack Knife
Decline Sit Ups
Leg Lift
13 x 2 x BW (Each)

Leg Lift Hold:
12sec x 2 x BW

Plank Hold:
50sec x 2 x BW

Side Plank Hold:
45sec x 2 x BW

Back:
Wide Grip Pull Ups:
7 x 3 x BW

One Arm Row:
10 x 3 x 17kg
8 x 2 x 17kg

BB Bend Over Row:
10 x 4 x 35kg

Biceps:
DB Alternate Curls:
10 x 1 x 13kg
8 x 3 x 13kg

DB Alternate Hammer Curls:
8 x 3 x 13kg

Concentration Curls
8 x 2 x 10kg
7 x 2 x 10kg

Cardio:
30sec Each
15sec Rest

Star Jump
Bicycle
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Suicides
Ab Wipes
Knee to Elbow Planks
Russian Twist
Squats
Stationary Hop

This post has been edited by Killerjeff88: Apr 17 2012, 03:49 PM

11/4/2012

Training for May competition in Singapore.

Rock Climbing
Endurance Training:
Beginner Boulder Wall Traversing
35 moves x 2

Technique Training:
Top Rope Route 1:
Technique: Pinch and Sloper
Grade: 6a+
Clear: Yes (1 time rest at 50%)

Top Rope Route 2:
Technique: Undercling and High step
Grade: 6b+
Clear: Yes (No rest)

Lead Climb Route 1:
Technique: Pinch
Grade: 6a+
Clear: Yes (1 time rest at 80%)

Lead Climb Route 2:
Technique: High step and Rock over
Grade: 6a+
Clear: Yes (No rest)

Lead Climb Route 3:
Technique: Weight shifting and Balancing
Grade: 6a+
Clear: Yes (No rest)

Boulder Route 1:
Technique: Balancing
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

Boulder Route 2:
Technique: Footwork
Difficulty: 3/5
Attempts: 1/10
Clear: Yes

Boulder Route 3:
Technique: Dynamic movement
Difficulty: 3/5
Attempts: 1/10
Clear: Yes

Boulder Route 4:
Technique: Body twist
Difficulty: 3.5/5
Attempts: 2/10
Clear: No

Boulder Route 5:
Technique: Side pull and Pull ups
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

12/4/2012

Tried Lunges and Squats, left knee cap still hurts a little. I'll just wait till i recover.

Legs:
BB Deadlift:
10 x 4 x 24kg
12 x 4 x 26kg

Calve Raise:
10 x 2 x 26kg
20 x 4 x 26kg

Triceps:
DB Seated Triceps Extension:
10 x 2 x 13kg
8 x 2 x 13kg

Close Grip Bench Press:
10 x 4 x 16kg

BB Lying Triceps Extension:
10 x 4 x 16kg

Triceps Kickback:
10 x 2 x 12kg
8 x 2 x 12kg

Cardio:
40sec Each
15sec Rest

Star Jump
Bicycle (2kg)
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Suicides
Ab Wipes
Knee to Elbow Planks
Russian Twist (2kg)
Squats (2kg)
Stationary Hop

This post has been edited by Killerjeff88: Apr 17 2012, 03:48 PM

14/4/2012

Rock Climbing
Endurance Training:
Lead Wall Traversing
35 moves x 1

Beginner Bouldering Wall Traversing
15 moves x 2

Technique Training:
Lead Climb Route 1:
Technique: Smear and Bridge
Grade: 6a+
Clear: Yes (1 time rest at 80%)

Boulder Route 1:
Technique: Twist lock and Body twist
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

Boulder Route 2:
Technique: Twist lock
Difficulty: 3.5/5
Attempts: 5/10
Clear: No

Boulder Route 3:
Technique: Dynamic and Twist lock
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

Move Training:
Technique: Dyno
Difficulty: 4/5
Attempts: 25
Clear: No

15/4/2012

Rock Climbing
Endurance Training:
Lead Wall Traversing
35 moves x 1

Beginner Bouldering Wall Traversing
15 moves x 2

Power Training:
Sloper Pull Ups
3 x 3 x BW

Pinch Pull Ups
3 x 3 x BW

Campus Board Deadhang (Full crimp)
10sec

Technique Training:
Boulder Route 1:
Technique: Cross lock and Dyno
Difficulty: 3.5/5
Attempts: 1/10
Clear: Yes

Boulder Route 2:
Technique: Side pull and Cross lock
Difficulty: 4/5
Attempts: 5/10
Clear: Yes

Boulder Route 3:
Technique: Dynamic and Cross lock
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

Boulder Route 4:
Technique: Pinch and Sloper
Difficulty: 3.5/5
Attempts: 4/10
Clear: No

16/4/2012

Bad day today. Taking longer rest between sets.

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

DB Flat Bench Press:
10 x 1 x 19kg
8 x 3 x 19kg

DB Incline Bench Press:
6 x 2 x 19kg
4 x 2 x 19kg

DB Decline Bench Press:
6 x 2 x 19kg
4 x 2 x 19kg

DB Fly:
6 x 3 x 14kg

Shoulders:
Seated BB Shoulder Press:
8 x 2 x 26kg
6 x 2 x 26kg

Reverse Fly:
10 x 2 x 7kg
8 x 2 x 7kg

BB Shrugs:
20 x 1 x 42kg
16 x 1 x 42kg
16 x 1 x 42kg

Cardio:
40sec Each
15sec Rest

Star Jump
Bicycle (2kg)
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Suicides
Ab Wipes
Knee to Elbow Planks
Russian Twist (2kg)
Squats (2kg)
Rope Skip

17/4/2012

Lower back really sore from Back exercise. Gonna maintain same weight for sometime.

Abs (Superset):
10sec Rest

Crunch (2kg)
Flutter Kick (2kg)
Scissors (2kg)
Double Crunch (2kg)
Side Ankle Touch
Decline Sit Ups (2kg)
Leg Lift
10 x 2 x BW (Each)

Leg Lift Hold:
12sec x 2 x BW

Plank Hold:
Side Plank Hold:
60sec x 2 x BW

Back:
Wide Grip Pull Ups:
7 x 3 x BW

One Arm Row:
10 x 3 x 18kg
8 x 2 x 18kg

BB Bend Over Row:
10 x 4 x 35kg

Biceps:
DB Alternate Curls:
7 x 2 x 14kg
6 x 2 x 14kg

DB Alternate Hammer Curls:
6 x 4 x 14kg

Concentration Curls
9 x 1 x 10kg
7 x 2 x 10kg

Cardio:
40sec Each
15sec Rest

Star Jump
Crunches (2kg)
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Suicides
Ab Wipes
Knee to Elbow Planks
Russian Twist (2kg)
Squats (2kg)
Rope Skip

18/4/2012

Just not my day...

Rock Climbing
[B]Power Training:
Sloper Pull Ups
4 x 1 x BW
3 x 1 x BW

Pinch Pull Ups
4 x 1 x BW
3 x 1 x BW

Campus Board Deadhang (Full crimp)
10sec x 2 x BW

Technique Training:
Lead Climb Route 1:
Technique: Smear and Bridge
Grade: 6a+
Clear: No

Boulder Route 1:
Technique: Footwork
Difficulty: 3.5/5
Attempts: 3/10
Clear: No

Boulder Route 2:
Technique: Bridge
Difficulty: 3.5/5
Attempts: 2/10
Clear: Yes

Boulder Route 3:
Technique: Campus and Side Pull
Difficulty: 3.5/5
Attempts: 1/10
Clear: Yes

Boulder Route 4:
Technique: Pocket and Rock over
Difficulty: 3.5/5
Attempts: 6/10
Clear: No

Boulder Route 5:
Technique: Crimp and Twist lock
Difficulty: 4/5
Attempts: 5/10
Clear: No

Move Training:
Technique: Dyno
Difficulty: 4/5
Attempts: 3
Clear: No

Technique: Side Dyno
Difficulty: 4/5
Attempts: 5
Clear: No

12/4/2012

BB Squats, Hack Squats and Lunges are still a no go. =/

Legs:
BB Deadlift:
10 x 4 x 28kg
8 x 2 x 28kg

Calve Raise:
20 x 6 x 28kg

Triceps:
DB Seated Triceps Extension:
8 x 4 x 14kg

Close Grip Bench Press:
12 x 4 x 18kg

BB Lying Triceps Extension:
8 x 2 x 18kg
6 x 2 x 18kg

Triceps Kickback:
8 x 2 x 13kg
6 x 2 x 13kg

Cardio:
45sec Each
15sec Rest

Star Jump
Bicycle (2.5kg)
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Suicides
Ab Wipes
Knee to Elbow Planks
Russian Twist (2.5kg)
Squats (2.5kg)
Stationary Hop