4/6/2012

Got back to Weight Training. Noticed my stamina dropped a lot. ><
Chest:
BB Bench Press:
10 x 3 x 34kg
8 x 1 x 34kg

DB Flat Bench Press:
14 x 2 x 12kg
12 x 2 x 12kg

DB Incline Bench Press:
12 x 4 x 12kg

DB Decline Bench Press:
12 x 3 x 12kg

DB Fly:
14 x 3 x 8kg

Shoulders:
BB Shoulder Press:
12 x 1 x 16kg
10 x 3 x 16kg

Reverse Fly:
10 x 4 x 6kg

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

Cardio:
40sec Each
15sec Rest

Star Jump
Cross Crunch (2kg)
Lying Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (2kg)
Burpees
Knee to Elbow Planks
Russian Twist (2kg)
Squats (2kg)
Rope Skip

5/6/2012

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

One Arm Row:
14 x 3 x 12kg
12 x 2 x 12kg

BB Bend Over Row:
12 x 2 x 26kg
10 x 2 x 26kg

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

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

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

Cardio:
40sec Each
15sec Rest

Star Jump
Cross Crunch (2.5kg)
Lying Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (2.5kg)
Burpees
Knee to Elbow Planks
Russian Twist (2.5kg)
Squats (2.5kg)
Rope Skip

7/6/2012

Legs:
BB Deadlift:
16 x 2 x 26kg
14 x 2 x 26kg

BB Squats
16 x 2 x 26kg
14 x 2 x 26kg

Calve Raise:
20 x 4 x 28kg

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

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

Close Grip Bench Press:
18 x 4 x 16kg

BB Lying Triceps Extension:
12 x 4 x 16kg

Cardio:
40sec Each
15sec Rest

Star Jump
Cross Crunch (2.5kg)
Lying Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (2.5kg)
Burpees
Knee to Elbow Planks
Russian Twist (2.5kg)
Squats (2.5kg)
Rope Skip

11/6/2012

Chest:
BB Bench Press:
12 x 2 x 34kg
14 x 1 x 34kg
12 x 1 x 34kg

DB Flat Bench Press:
14 x 1 x 12kg
16 x 2 x 12kg
12 x 1 x 12kg

DB Incline Bench Press:
16 x 4 x 12kg

DB Decline Bench Press:
16 x 4 x 12kg

DB Fly:
16 x 3 x 8kg

Shoulders:
BB Shoulder Press:
14 x 1 x 16kg
10 x 3 x 16kg

Reverse Fly:
16 x 4 x 6kg

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

Cardio:
40sec Each
15sec Rest

Star Jump
Cross Crunch (2.5kg)
Lying Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (2.5kg)
Burpees
Knee to Elbow Planks
Russian Twist (2.5kg)
Squats (2.5kg)
Rope Skip

12/6/2012

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

One Arm Row:
16 x 3 x 12kg
14 x 2 x 12kg

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

Biceps:
DB Alternate Curls:
14 x 1 x 12kg
12 x 2 x 12kg
10 x 1 x 12kg

BB Curls:
16 x 2 x 14kg
14 x 2 x 14kg

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

Cardio:
45sec Each
15sec Rest

Star Jump
Cross Crunch (2.5kg)
Lying Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (2.5kg)
Burpees
Knee to Elbow Planks
Russian Twist (2.5kg)
Squats (2.5kg)
Rope Skip

14/6/2012

Rock Climbing
Endurance Training:
Lead Wall Traversing
30 moves x 5

Technique Training:
Boulder Route 1:
Technique: Heel hook and Dynamic
Difficulty: 3.5/5
Attempts: 2/10
Progress: 100%

Boulder Route 2:
Technique: Cross and Crimps
Difficulty: 3.5/5
Attempts: 2/10
Progress: 100%

Boulder Route 3:
Technique: Cross and Rock over
Difficulty: 4/5
Attempts: 5/10
Progress: 100%

Boulder Route 4:
Technique: Crimps and Body position
Difficulty: 3.5/5
Attempts: 2/10
Progress: 100%

15/6/2012

Legs:
BB Deadlift:
16 x 2 x 28kg
14 x 2 x 28kg

BB Squats
16 x 2 x 28kg
14 x 2 x 28kg

Calve Raise:
20 x 4 x 30kg

Triceps:
DB Seated Triceps Extension:
16 x 2 x 10kg
14 x 1 x 10kg
12 x 1 x 10kg

Triceps Kickback:
16 x 2 x 11kg
14 x 2 x 11kg

Close Grip Bench Press:
16 x 2 x 20kg
14 x 2 x 20kg

BB Lying Triceps Extension:
16 x 2 x 16kg
14 x 2 x 16kg

Cardio:
30sec Each
15sec Rest

Star Jump
Cross Crunch (5kg)
Lying Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (5kg)
Burpees
Knee to Elbow Planks
Russian Twist (5kg)
Squats (5kg)
Rope Skip

This post has been edited by Killerjeff88: Jun 15 2012, 07:09 PM

17/6/2012

Rock Climbing
Strength Training:
Assisted Pinch Board Pull Ups
20 x 2 x BW

Assisted 1 Arm Pull Ups (help from coach)
4 x 1 X BW
1 x 4 X BW

Technique Training:
Boulder Route 1:
Technique: Crimp and Balancing
Difficulty: 4.5/5
Attempts: 2/10
Progress: 100%

Boulder Route 2:
Technique: Feature and Body coordination
Difficulty: 4.5/5
Attempts: 6/10
Progress: 50%

Boulder Route 3:
Technique: Cross and Jugs
Difficulty: 2/5
Attempts: 1/10
Progress: 100%

Boulder Route 4:
Technique: Dyno
Difficulty: 3.5/5
Attempts: 6/10
Progress: 90%

Boulder Route 5:
Technique: Heel hook and Feature
Difficulty: 4/5
Attempts: 3/10
Progress: 90%

This post has been edited by Killerjeff88: Jun 21 2012, 04:34 PM

18/6/2012

Chest:
BB Bench Press:
16 x 2 x 34kg
14 x 2 x 34kg

DB Flat Bench Press:
16 x 2 x 13kg
14 x 2 x 13kg

DB Incline Bench Press:
14 x 2 x 13kg
12 x 1 x 13kg
10 x 1 x 13kg

DB Decline Bench Press:
16 x 1 x 13kg
14 x 3 x 13kg

DB Fly:
12 x 1 x 9kg
10 x 1 x 9kg

Shoulders:
BB Shoulder Press:
14 x 1 x 16kg
12 x 3 x 16kg

Reverse Fly:
12 x 4 x 7kg

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

Cardio:
35sec Each
15sec Rest

Star Jump
Cross Crunch (5kg)
Lying Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (5kg)
Burpees
Knee to Elbow Planks
Russian Twist (5kg)
Squats (5kg)
Rope Skip

This post has been edited by Killerjeff88: Jun 19 2012, 04:33 PM

19/6/2012

Shoulders, back and arms got sore after BB Bend Over Row.
Taking longer rest than usual.

Back:
Wide Grip Pull Ups:
6 x 1 x BW
5 x 1 x BW
6 x 1 x BW

One Arm Row:
16 x 2 x 13kg
14 x 2 x 13kg

BB Bend Over Row:
10 x 2 x 28kg
8 x 2 x 28kg

Biceps:
DB Alternate Curls:
12 x 2 x 12kg
10 x 2 x 12kg

BB Curls:
12 x 3 x 15kg
10 x 2 x 15kg

DB Alternate Hammer Curls:
8 x 4 x 12kg

Cardio:
40sec Each
15sec Rest

Star Jump
Cross Crunch (5kg)
Lying Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (5kg)
Burpees
Knee to Elbow Planks
Russian Twist (5kg)
Squats (5kg)
Rope Skip

This post has been edited by Killerjeff88: Jun 19 2012, 07:10 PM

20/6/2012

Rock Climbing
Strength Training:
Assisted Pinch Board Pull Ups
20 x 2 x BW

Assisted 1 Arm Pull Ups
1 x 2 X BW

Move Training:
Technique: Double Sloper Heel Hook
Difficulty: 4/5
Attempts: 38
Done: No

Technique Training:
Boulder Route 1:
Technique: Volume and Hell hook
Difficulty: 4.5/5
Attempts: 3/10
Progress: 90%

Boulder Route 2:
Technique: Sloper and Heel hook
Difficulty: 4.5/5
Attempts: 8/10
Progress: 10%

Boulder Route 3:
Technique: Cross and Jugs
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

This post has been edited by Killerjeff88: Jun 21 2012, 04:34 PM

21/6/2012

Had a slight cramp on left calve ytd during climb.

Strength Training:
Pull Ups
5 x 3 x BW

Assisted 1 Arm Pull Ups
1 X 2 X BW

Legs:
BB Deadlift:
16 x 2 x 30kg
14 x 2 x 30kg

BB Hack Squats
10 x 2 x 30kg
8 x 2 x 30kg

Calve Raise:
20 x 4 x 32kg

Triceps:
DB Seated Triceps Extension:
16 x 1 x 11kg
14 x 1 x 11kg
12 x 2 x 11kg

Triceps Kickback:
16 x 1 x 12kg
14 x 2 x 12kg
12 x 1 x 12kg

Close Grip Bench Press:
16 x 2 x 22kg
14 x 2 x 22kg

BB Lying Triceps Extension:
14 x 1 x 18kg
12 x 2 x 18kg

Cardio:
45sec Each
15sec Rest

Star Jump
Cross Crunch (5kg)
Lying Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (5kg)
Burpees
Knee to Elbow Planks
Russian Twist (5kg)
Squats (5kg)
Rope Skip

23/6/2012

Rock Climbing
Move Training:
Technique: Double Sloper Heel Hook
Difficulty: 4/5
Attempts: 2
Done: No

Technique: Crimp Heel Hook
Difficulty: 4/5
Attempts: 6
Done: No

Technique: Jug Heel Hook
Difficulty: 3/5
Attempts: 2
Done: Yes

Technique Training:
Boulder Route 1:
Technique: Cross lock and Heel hook
Difficulty: 3.5/5
Attempts: 2/10
Progress: 99%

Boulder Route 2:
Technique: Volume and Cross lock
Difficulty: 3.5/5
Attempts: 4/10
Progress: 100%

Boulder Route 3:
Technique: Dyno
Difficulty: 3/5
Attempts: 1/10
Progress: 90%

Boulder Route 4:
Technique: Toe hook and Heel hook
Difficulty: 4/5
Attempts: 4/10
Progress: 80%

Boulder Route 5:
Technique: Volume and Body coordination
Difficulty: 4.5/5
Attempts: 6/10
Progress: 50%

25/6/2012

Strength Training:
Wide Grip Pull Ups
5 x 1 x BW
3 x 2 x BW

Assisted 1 Arm Pull Ups
1 X 2 X BW

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

DB Flat Bench Press:
16 x 2 x 14kg
14 x 2 x 14kg

DB Incline Bench Press:
16 x 2 x 13kg
14 x 2 x 13kg

DB Decline Bench Press:
16 x 2 x 13kg
14 x 2 x 13kg

DB Fly:
14 x 2 x 9kg
10 x 1 x 9kg

Shoulders:
BB Shoulder Press:
16 x 1 x 16kg
14 x 1 x 16kg
12 x 2 x 16kg

Side Laterals:
16 x 2 x 4kg
14 x 2 x 4kg

Front Laterals:
16 x 2 x 4kg
14 x 2 x 4kg

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

Cardio:
45sec Each
15sec Rest

Star Jump
Double Crunch (5kg)
Decline Crunch (5kg)
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (5kg)
Burpees
Knee to Elbow Planks
Russian Twist (5kg)
Squats (5kg)
Rope Skip

This post has been edited by Killerjeff88: Jun 25 2012, 07:23 PM

27/6/2012

Rock Climbing
Move Training:
Technique: Double Sloper Heel Hook
Difficulty: 4/5
Attempts: 5
Done: No

Technique: Crimp Heel Hook
Difficulty: 4/5
Attempts: 1
Done: Yes

Technique: Jug Heel Hook
Difficulty: 3/5
Attempts: 1
Done: Yes

Technique Training:
Boulder Route 1:
Technique: Cross lock and Heel hook
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 2:
Technique: Volume and Body control
Difficulty: 4.5/5
Attempts: 4/10
Progress: 100%

Boulder Route 3:
Technique: Dyno
Difficulty: 3/5
Attempts: 1/10
Progress: 90%

Boulder Route 4:
Technique: Crimps and Volume Lv 1
Difficulty: 3.5/5
Attempts: 6/10
Progress: 100%

Boulder Route 5:
Technique: Crimps and Volume Lv 2
Difficulty: 4/5
Attempts: 6/10
Progress: 100%

Boulder Route 6:
Technique: Crimps and Volume Lv 3
Difficulty: 4.5/5
Attempts: 6/10
Progress: 30%

28/6/2012

Left delt sore from yesterday's climbing.

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

Assisted 1 Arm Pull Ups
1 X 3 X BW

Back:
One Arm Row:
16 x 2 x 14kg
14 x 2 x 14kg

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

Biceps:
DB Alternate Curls:
12 x 2 x 12kg
10 x 2 x 12kg

BB Curls:
14 x 2 x 15kg
10 x 2 x 15kg

DB Alternate Hammer Curls:
8 x 4 x 12kg

Cardio:
2 Sets (2min Rest)
30sec Each
15sec Rest

Star Jump
Double Crunch (5kg)
Decline Crunch (5kg)
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (5kg)
Burpees
Knee to Elbow Planks
Russian Twist (5kg)
Squats (5kg)
Rope Skip

30min Swimming with friend afterward.

30/6/2012

Only did 3 Routes and im dead tired.

Rock Climbing
Strength Training:
Assisted Pinch Board Pull Ups
20 x 2 x BW

Assisted 1 Arm Pull Ups
1 x 3 X BW

Technique Training:
Boulder Route 1:
Technique: Core and Abs
Difficulty: 4/5
Attempts: 8/10
Progress: 100%

Boulder Route 2:
Technique: Mental and Strength
Difficulty: 4/5
Attempts: 8/10
Progress: 100%

Boulder Route 3:
Technique: Dynamic and Core
Difficulty: 4.5/5
Attempts: 8/10
Progress: 40%

1/7/2012

Strength Training:
Wide Grip Pull Ups
5 x 3 x BW

Assisted 1 Arm Pull Ups
2 X 2 X BW

Legs:
BB Deadlift:
16 x 2 x 32kg
14 x 2 x 32kg

BB Hack Squats
12 x 2 x 30kg
10 x 2 x 30kg

Calve Raise:
20 x 4 x 34kg

Triceps:
DB Seated Triceps Extension:
16 x 2 x 11kg
14 x 2 x 11kg

Triceps Kickback:
16 x 2 x 12kg
14 x 2 x 12kg

Close Grip Bench Press:
16 x 4 x 24kg

BB Lying Triceps Extension:
16 x 2 x 18kg
12 x 2 x 18kg

Cardio:
2 Sets (2min Rest)
35sec Each
15sec Rest

Star Jump
Double Crunch (5kg)
Decline Crunch (5kg)
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (5kg)
Burpees
Knee to Elbow Planks
V Hold (5kg)
Squats (5kg)
Rope Skip

3/7/2012

Bad day today. Fatigued from 2 days lack of rest due to project submission.

Strength Training:
Wide Grip Pull Ups
5 x 3 x BW

Assisted 1 Arm Pull Ups
2 X 2 X BW

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

DB Flat Bench Press:
12 x 2 x 15kg
10 x 2 x 15kg

DB Incline Bench Press:
12 x 2 x 14kg
10 x 1 x 14kg
8 x 1 x 14kg

DB Decline Bench Press:
12 x 2 x 14kg
10 x 1 x 14kg
8 x 1 x 14kg

DB Fly:
16 x 2 x 9kg
14 x 1 x 9kg

Shoulders:
BB Shoulder Press:
16 x 1 x 16kg
10 x 3 x 16kg

Side Laterals:
16 x 2 x 5kg
14 x 2 x 5kg

Front Laterals:
12 x 2 x 5kg
10 x 2 x 5kg

BB Shrugs:
20 x 1 x 44kg
18 x 1 x 44kg
16 x 1 x 44kg

Cardio:
60sec Each
20sec Rest

Star Jump
Double Crunch (5kg)
Decline Crunch (5kg)
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (5kg)
Burpees
Knee to Elbow Planks
V Hold (5kg)
Squats (5kg)
Rope Skip

4/7/2012

Rock Climbing
Strength Training:
Assisted Pinch Board Pull Ups
20 x 1 x BW

Assisted 1 Arm Pull Ups
1 x 1 X BW

Technique Training:
Boulder Route 1:
Technique: Cross and Dynamic
Difficulty: 4/5
Attempts: 2/10
Progress: 100%

Boulder Route 2:
Technique: Heel hook and Dynamic
Difficulty: 4/5
Attempts: 2/10
Progress: 90%

Boulder Route 3:
Technique: Center of gravity and Core
Difficulty: 4/5
Attempts: 6/10
Progress: 100%

Boulder Route 4:
Technique: Jugs and Pull ups
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Volume and Body coordination
Difficulty: 4.5/5
Attempts: 8/10
Progress: 10%

Boulder Route 6:
Technique: Volume and Body coordination
Difficulty: 4.5/5
Attempts: 6/10
Progress: 50%

Boulder Route 7:
Technique: Campus and Power
Difficulty: 4/5
Attempts: 3/10
Progress: 30%

Some pictures to share

Training with Volumes only (those pyramid things)


Rock Climbing at Tambun Lost World




Competition at Singapore



Malaysian Climbers (3 Silver Medals)


This post has been edited by Killerjeff88: Jul 5 2012, 12:16 AM