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

You know, you're quest on conquering the Pokemon League gyms have been quite inspiring to the level of climbing.

Keep it up dude!

haha im aiming for the elite 4 yo! thanks

5/7/2012

Slight sprain on my left wrist during yesterday's climb. Going chill today.

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

Assisted 1 Arm Pull Ups
3 x 1 x BW
2 x 1 x BW

Back:
One Arm Row:
12 x 2 x 15kg
10 x 2 x 15kg

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

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

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

DB Concentration Curls:
10 x 2 x 7kg
9 x 1 x 7kg
8 x 1 x 7kg

Cardio:
45sec Each
15sec Rest

Star Jump
Double Crunch (6kg)
Decline Crunch (6kg)
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (6kg)
Burpees
Knee to Elbow Planks
V Hold (6kg)
Squats (6kg)
Rope Skip

7/7/2012

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Volume and Body control
Difficulty: 4.5/5
Attempts: 2/10
Progress: 50%

Boulder Route 2:
Technique: Power and Strength
Difficulty: 4/5
Attempts: 5/10
Progress: 50%

Boulder Route 3:
Technique: Dynamic and Locking
Difficulty: 3.5/5
Attempts: 6/10
Progress: 100%

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

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

Lead Route 1:
Technique: Endurance and Strength
Difficulty: 3.5/5
Attempts: 1/10
Progress: 80%

8/7/2012

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

Assisted 1 Arm Pull Ups
2 X 2 X BW

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

BB Hack Squats
14 x 1 x 30kg
12 x 3 x 30kg

Calve Raise:
20 x 4 x 36kg

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

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

Close Grip Bench Press:
16 x 4 x 26kg

BB Lying Triceps Extension:
14 x 4 x 18kg

Cardio:
45sec Each
15sec Rest

Star Jump
Double Crunch (7kg)
Decline Crunch (7kg)
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (7kg)
Burpees
Knee to Elbow Planks
V Hold (7kg)
Squats (7kg)
Rope Skip

9/7/2012

Time to switch things up a little.

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

Assisted 1 Arm Pull Ups:
2 X 2 X BW

Chest:
BB Bench Press:
16 x 1 x 36kg
12 x 2 x 36kg
10 x 1 x 36kg

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

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

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

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

Back:
One Arm Row:
14 x 2 x 15kg
12 x 2 x 15kg

BB Bend Over Row:
14 x 2 x 28kg
10 x 1 x 28kg
12 x 1 x 28kg

Cardio:
45sec Each
15sec Rest

Star Jump
Double Crunch (7kg)
Decline Crunch (7kg)
Plank
Stationary Sprint
High Knees
Leg Raise Crunch (7kg)
Lunges (7kg)
Knee to Elbow Planks
Incline Leg Raise
Squats (7kg)
Rope Skip

11/7/2012

Climbing competition on Sunday. Getting ready!

Rock Climbing
Strength Training:
Pull Ups
6 x 1 x BW
Hold (30sec)

Assisted 1 Arm Pull Ups
1 x 2 x BW

Technique Training:
Boulder Route 1:
Technique: Core and Strength
Difficulty: 4/5
Attempts: 6/10
Progress: 100%

Boulder Route 2:
Technique: Pinch and Static
Difficulty: 4.5/5
Attempts: 8/10
Progress: 60%

Boulder Route 3:
Technique: Body balance and Dynamic
Difficulty: 3.5/5
Attempts: 3/10
Progress: 100%

Boulder Route 4:
Technique: Mental (Fear of taking risk)
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Crimps and Volume
Difficulty: 3/5
Attempts: 3/10
Progress: 90%

12/7/2012

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

Assisted 1 Arm Pull Ups
3 x 1 x BW

Biceps:
DB Alternate Curls:
14 x 1 x 11kg
13 x 1 x 11kg
12 x 2 x 11kg

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

DB Concentration Curls:
12 x 2 x 6kg
10 x 2 x 6kg

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

Triceps Kickback:
20 x 2 x 12kg
18 x 2 x 12kg

Close Grip Bench Press:
20 x 4 x 26kg

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

Abs:
20 x 1 x 7kg

Oblique Stretch
Double Crunch
Decline Crunch

Cardio:
Jogging (1 hour)

All the best and have fun in this Sunday competition!

Thanks! Will do my best

17/7/2012

Climbing competition was awesome.
Difficulty range of 3.5 to 5 out of 5.
Total 16 routes, full points on 8 routes and half points for 2 routes.
No bad performance since only started training in Jan.
Some of us fell sick after comp including me. Recovery day today

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

Assisted 1 Arm Pull Ups:
2 X 2 X BW

Chest:
BB Bench Press:
14 x 2 x 36kg
12 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 14kg
14 x 2 x 14kg

DB Decline Bench Press:
16 x 3 x 14kg

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

Back:
One Arm Row:
16 x 2 x 15kg
14 x 2 x 15kg

BB Bend Over Row:
14 x 2 x 28kg
12 x 1 x 28kg

Abs:
20 x 1 x 7kg

Oblique Stretch
Double Crunch
Decline Crunch

19/7/2012

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

Assisted 1 Arm Pull Ups
2 x 2 x BW

Biceps:
DB Alternate Curls:
14 x 2 x 11kg
12 x 2 x 11kg

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

DB Concentration Curls:
13 x 4 x 6kg

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

Triceps Kickback:
14 x 2 x 13kg
12 x 2 x 13kg

Close Grip Bench Press:
20 x 2 x 28kg
18 x 2 x 28kg

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

Abs:
20 x 1 x 8kg

Oblique Stretch
Double Crunch
Decline Crunch

Cardio:
Jogging (1 hour)

21/7/2012

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

Assisted 1 Arm Pull Ups
2 x 1 x BW
3 x 1 x BW

Legs:
BB Deadlift:
14 x 2 x 34kg
12 x 2 x 34kg

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

Calve Raise:
20 x 4 x 38kg

Shoulders:
BB Seated Press:
16 x 1 x 16kg
14 x 3 x 16kg

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

Front Laterals:
18 x 1 x 5kg
16 x 3 x 5kg

BB Shrugs:
14 x 2 x 46kg
12 x 2 x 46kg

Cardio:
Jogging (40min)
Calisthenics (10min)

---

Added on July 22, 2012, 9:50 pm22/7/2012

Rock Climbing
Endurance Training:
Advance Boulder Wall Traverse
30moves x 2

Technique Training:
Boulder Route 1:
Technique: Core and Balance
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 2:
Technique: Balance
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 3:
Technique: Positioning and Flexibility
Difficulty: 4/5
Attempts: 1/10
Progress: 100%

Boulder Route 4:
Technique: Slopers and Heel hook
Difficulty: 4/5
Attempts: 1/10
Progress: 100%

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

Boulder Route 6:
Technique: Crimps and Mental
Difficulty: 5/5
Attempts: 1/10
Progress: 100%

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

Boulder Route 5:
Technique: Dyno and Slopers
Difficulty: 4.5/5
Attempts: 3/10
Progress: 10%

---

Added on July 24, 2012, 4:10 pm24/7/2012

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 1 x 36kg
14 x 2 x 36kg
12 x 1 x 36kg

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

DB Incline Bench Press:
16 x 1 x 14kg
14 x 1 x 14kg
12 x 1 x 14kg
10 x 1 x 14kg

DB Decline Bench Press:
16 x 1 x 14kg
14 x 1 x 14kg
12 x 1 x 14kg
10 x 1 x 14kg

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

Back:
One Arm Row:
18 x 1 x 15kg
16 x 2 x 15kg
14 x 1 x 15kg

BB Bend Over Row:
14 x 2 x 28kg
12 x 1 x 28kg

Cardio:
Jogging (40min)
Calisthenics (10min)

---

Added on August 2, 2012, 10:40 am1/8/2012

Pull my finger last wed hence stopping all activities for a week.
Seems like its not fully healed yet.

Rock Climbing
Endurance Training:
Advance Boulder Wall Traversing
32 moves

Technique Training:
Boulder Route 1:
Technique: Undercling and Heel hook
Difficulty: 4/5
Attempts: 4/10
Progress: 50%

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

Boulder Route 3:
Technique: Strength and Technique
Difficulty: 3.5/5
Attempts: 4/10
Progress: 100%

Boulder Route 4:
Technique: Strength and Core
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Balancing and Core
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Lead Route 1:
Technique: Bridge and Smear
Difficulty: 6a+
Attempts: 1/10
Progress: 100%
(Finally finished this project after 2 months)

---

Added on August 14, 2012, 5:27 pm14/8/2012

Recovery training. Pulled left finger during climb 2 weeks ago hence stopped all heavy activities. >.<"
Only did jogging and swimming so far.

Strength Training:
Neutral Grip Pull Ups
8 x 1 x BW
7 x 1 x BW
8 x 1 x BW

Cardio:
Rope Skipping
100 x 4 x 2min rest
(10min rest)
100 x 2 x 2min rest
50 x 1

---

Added on August 20, 2012, 5:57 pm20/8/2012

Back to training after 3 weeks of resting to recover my injury.

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

Chest:
BB Bench Press:
12 x 2 x 32kg
10 x 2 x 32kg

DB Incline Bench Press:
12 x 2 x 12kg
10 x 2 x 12kg

DB Decline Bench Press:
12 x 2 x 12kg
10 x 2 x 12kg

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

Triceps:
Bench Dips:
6 x 2 x BW

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

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

Abs:
15 each
Crunches
Ankle Touches
Jack Knives
Side to Sides
10 each
Knee Raise
Leg Raise
Leg Raise Push

Cardio:
Rope Skipping
100 x 3 x 1 min rest

---

Added on August 22, 2012, 5:47 pm22/8/2012

Strength Training:
Wide Grip Pull Ups:
3 x 1 x BW
4 x 3 x BW

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

BB Bend Over Row:
10 x 2 x 26kg
8 x 1 x 26kg

Shoulders:
BB Military Press:
12 x 2 x 16kg
10 x 2 x 16kg

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

BB Shrugs:
12 x 2 x 44kg
10 x 2 x 44kg

Cardio:
Rope Skipping
100 x 3 x 1 min rest
60 x 1

---

Added on August 23, 2012, 5:57 pm23/8/2012

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

Legs:
BB Squats
12 x 2 x 26kg
10 x 2 x 26kg

BB Deadlift:
12 x 2 x 26kg
10 x 2 x 26kg

Calve Raise:
20 x 4 x 36kg

Biceps:
BB Curls:
10 x 2 x 16kg
8 x 2 x 16kg

DB Concentration Curls:
10 x 2 x 6kg
8 x 2 x 6kg

Hammer Curls:
10 x 1 x 10kg
8 x 2 x 10kg
6 x 1 x 10kg

Abs:
15 each
Crunches
Ankle Touches
Jack Knives
Side to Sides
10 each
Knee Raise
Leg Raise
Leg Raise Push

Cardio:
Rope Skipping
100 x 4 x 1 min rest

---

Added on August 28, 2012, 7:05 pm28/8/2012

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

Chest:
BB Bench Press:
10 x 2 x 34kg
8 x 2 x 34kg

DB Incline Bench Press:
10 x 2 x 13kg
8 x 2 x 13kg

DB Decline Bench Press:
10 x 2 x 13kg
8 x 2 x 13kg

DB Fly:
10 x 2 x 9kg
8 x 2 x 9kg

Triceps:
Bench Dips:
6 x 3 x BW

DB Seated Triceps Extension:
10 x 2 x 11kg
8 x 2 x 11kg

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

Abs:
15 each
Crunches
Ankle Touches
Jack Knives
Side to Sides
10 each
Knee Raise
Leg Raise
Leg Raise Push

Cardio:
Rope Skipping
100 x 5 x 1 min rest

---

Added on August 31, 2012, 5:56 pm31/8/2012

Strength Training:
Wide Grip Pull Ups:
5 x 2 x BW
4 x 2 x BW

Back:
DB Row:
10 x 2 x 14kg
8 x 2 x 14kg

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

Shoulders:
BB Military Press:
10 x 4 x 18kg

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

BB Shrugs:
10 x 2 x 46kg
8 x 2 x 46kg

Cardio:
Rope Skipping
100 x 6 x 1 min rest

---

Added on September 2, 2012, 7:34 pm2/9/2012

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

Legs:
BB Squats
12 x 2 x 28kg
10 x 2 x 28kg

BB Deadlift:
12 x 2 x 28kg
10 x 2 x 28kg

Calve Raise:
20 x 4 x 38kg

Biceps:
BB Curls:
10 x 2 x 18kg
8 x 2 x 18kg

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

Hammer Curls:
10 x 1 x 11kg
8 x 2 x 11kg
6 x 1 x 11kg

Abs:
5kg
Crunches
Jack Knives
10 each
Knee Raise
Leg Raise
Leg Raise Push

Cardio:
Rope Skipping
100 x 5 x 1 min rest

This post has been edited by Killerjeff88: Sep 2 2012, 07:34 PM