Been there, done that.

Slack.

Now slowly returning back to fitness.



2nd November Log.

AM-

5 rounds of
500M Row (water rower)
25 full decline sit up
25 bar dip


PM-
back exercise
5x8 pull ups
3x12 lat pull down @ 150lbs
3x10 single arm dumbell lat row @ 26kg
3x 10 wide grip barbell row @ 60kg
3x 10 narow barbell row @ 70kg

3/11/15

AM
10 mins amrap
10 hang cleans @ 40kg
10 shoulder to overhead 40kg
10 supported leg raise
(6r+)

PM
chest day
5x5 strength flat bench constant 100kg
3x12 machine chest press @ 67kg
3x8~10 incline dumbbell press @ 30kg each
3x10 bar dip
3x12 cable fly @ 13.5 each

4/11/15

am-
10min amrap
25 double unders
10 deadlift @60kg
15 declined sit ups
3rounds +


pm-
rest

5/11/15

am (noon)
50kcal row (water rower)
50 bar dip
50 pull ups
50 decline sit up
50 double kb swing 10kg each hand
50 strict bar press 20kg
50 back extension
50 push up
50 double unders
50 kcal row (water rower)


pm-
squat/leg day
back squat 3x10 90, 95, 97.5kg
leg curl 3x12 @61kg
leg press 12,10,8 @???kg, 157kg, 200kg? (hammer select)
walking lunges 3x20steps 16kg

This post has been edited by knuckles04: Nov 9 2015, 09:25 AM

6/11/15

up in fraser hill

PM quick conditioning
mild jog along the road 2km+/-

sprint up hill 70m-80m X 5

(hamstring jelly)


*fraser hill chill n relax. alot of calories consumed.

9/11/15

am
3min amrap double unders

12 min amrap
row 250
bar dip 15
15 situp (full decline)
(3r)

pm-
back
wide grip barbell row 4x10 @ 50kg
narrow grip barbell row 4x10 @60kg
single hand db row @ 26kg

conditioning (kayla pre week 1)
7min amrap x 2 (1min rest between amraps)
15 squats
24 steps stationary lunges
25 double unders
24 steps step up knee raise

1min rest
24 steps walking lunges
15 sumo squats
24 step ups
50 mountain climbers

11/11/15

AM
500m row

7min amrap
15 push press 40kg
15 back extension
25 double unders
15 goblet squat 10kg
3r+

1min rest
7min amrap
10 hang clean 40kg
15 sit ups (full decline)
25 double unders
15 chin ups

pm
conditioning (kayla pre week 1 day 2)
7min amrap x 2 (1min rest between amraps)
15 push up
15 lying leg raise
15 lying toe touch
30 sec elbow plank

1min rest

15 hand release push up
15 leg straight lying sit up
15 tricep dip
30 ab bike

12/11/15

PM
Chest
5x5 bench press (90kg, 95kg, 97.5kg, 100kg, 102.5kg) assisted
4x10 incline bench press @ 60kg
4x10 weight stack chest press @61
3x12 high cable crossover @13
3x12 low cable crossover @8

conditioning
5 rounds of
15 bar row
15 tyre flip (70kg)

13/11/15

pm conditioning
conditioning (kayla pre week 1 day 2)
7min amrap x 2 (1min rest between amraps)
20 squats
10 burpees
20 tricep dip
20 leg straight lying sit up

1min rest

20 lying toe touch
15 hand release push up
24 step up
50 mountain climbers

2r average each circuit.

break 30min+/-

3 rounds of
16 deadlift 100kg
16 hang cleans 60kg
16 press 30kg
(single barbell)

good metcon

14/11/15

am strength
10sets of 3
back squat
120kg
(unable to go parallel)

no condiitioning

15/11/15

pm conditioning
5-10-15-20
pull up
bar dip
knees to elbow

(run 150m after each round)

DONE

16/11/15

am conditioning
7min amrap
5 strict press 40kg
10 bar dip
15 push ups

rest 1~2min

7min amrap
10 full decline sit up
10 back extension
10 supported leg raise

pm weights
back day
drop set barbell row
3 set of
5@ 80kg
8@ 60kg
10@40kg

4x10 wide grip barbell row @50kg
4x10 side dumbbell row @28kg each hand
3x10 lat pulldown super set with 10 press down

second session
conditioning (kayla pre week 2 day 1)
7min amrap x 2 (1min rest between amraps)
15 squats
24 steps stationary lunges
25 double unders
24 steps step up knee raise

1min rest

24 steps walking lunges
15 sumo squats
24 step ups
50 mountain climbers


This post has been edited by knuckles04: Nov 16 2015, 11:29 PM

17/11/15

am(noon)
conditioning
5 rounds of
250m row (waterrower)
10 hang clean and jerk 40kg
10 each hand single db snatch 24kg
20 sit ups full decline

30min +/-

pm weights
shoulders

seated dumbell press 10 reps (18kg,20kg,22kg)
lateral raise superset front raise 6kg
military press 3x10 25kg
delt reverse fly 3x10
seated smith press 3x10

bench press 100kg 5x3

This post has been edited by knuckles04: Nov 18 2015, 12:18 AM

18/11/15

pm
legs
5x5 squat @ 100kg
3x3 squat @ 120kg
5x20 leg extension @ 47
4x10 leg press @ 165

conditioning
pm conditioning
conditioning (kayla pre week 2 day 2) *with sara and kmei
7min amrap x 2 (1min rest between amraps)
15 push up
15 lying leg raise
15 lying toe touch
30 sec elbow plank

1min rest

15 hand release push up
15 leg straight lying sit up
15 tricep dip
30 ab bike


This post has been edited by knuckles04: Nov 19 2015, 11:01 AM

19/11/15

pm bb
chest
4x12 bench press @ 70kg
4x12 incline bench @ 60kg
4x12 cable crossover 11.5
4x12 decline bench cable crossover 8.25??
5x10 bar dip

rest 30min +/-
slight incline sprints
5 rounds 70m+/-


fatigue.

20/11/15
am easy workout
10min amrap
15 push up
10 pull up
15 sit ups
4r

pm
rest

This post has been edited by knuckles04: Nov 23 2015, 01:36 PM

21/11/15

am conditioning
conditioning (kayla pre week 2 day 3)
7min amrap x 2 (1min rest between amraps)
20 squats
10 burpees
20 tricep dip
20 leg straight lying sit up

1min rest

20 lying toe touch
15 hand release push up
24 step up
50 mountain climbers


highly fatigue

This post has been edited by knuckles04: Nov 23 2015, 01:36 PM

22/11/15

leg day
4 x10 back squat @90kg
4x12 leg press (various weight)
3x20 leg extension

23/11/15

am wod
EMOTM for 10 mins
5 hang cleans @ 60kg

pm\
back day
4x12 wide grip barbell row 50kg
4x12 narrow grip barbell row 52.5kg
4x12 lat pulldown @ 135lbs
4x12 low row @ 105lbs
4x12 rear delt fly
3x10 single dumbell row @ 26kg each hand


half hour rest

conditioning (kayla pre week 3 day 1)
7min amrap x 2 (1min rest between amraps)
15 thrusters 3kg each hand
24 steps stationary lunges 3kg each hand
25 double unders
24 steps step up knee raise

1min rest

15 squat jumps
24 walking lunges 3kg each hand
10 burpees
24 step ups 3kg each hand

This post has been edited by knuckles04: Nov 23 2015, 11:36 PM

24/11/15

am
10 min amrap
15 straight leg sit up
15 push up

6r+

pm
chest day
4x12 incline bench press 60kg
5x6 flat bench 85kg superset 8 push ups
4x12 pec fly 68
4x10 decline fly superset with chest press 10 @ 47

done

This post has been edited by knuckles04: Nov 24 2015, 09:50 PM