25/11/15


am
5x5 deadlift @ 110kg

pm
shoulder
5 sets of
1 strict press
3 push press
5 push jerk
60kg

5x10 seated db shoulder press 20kg each hand
superset with shoulder press to failure @14kg

3set drop set rear delt fly
10 @ 61
10 @ 40
10 @ 19

pm conditioning
conditioning (kayla pre week 3 day 2)
7min amrap x 2 (1min rest between amraps)
15 push up
15 straight leg sit up
15 tricep dip
15 leg raise

3r average

1min rest

15 (4 mountain bike + 1 push up)
20 lying toe touch
15 hand release push up
20 commandos

1r average

This post has been edited by knuckles04: Nov 27 2015, 09:01 AM

26/11/15

am
7min amrap
250m row (water rower)
10 pull ups
15 situps full decline

2r+100m+/-

1 min rest

15 supported leg raise
10 bar dip
250m row (water rower)
2r+10+15+150m

pm
leg day
Squat
3x8 90kg
1x5 100kg
2x2 105kg
1x1 112.5kg

4x12 leg press 155~
3x20steps lunges 20kg each hand
3x30 leg extension 40
15,12,10,8 leg curl

This post has been edited by knuckles04: Nov 27 2015, 09:01 AM

27/11/15

am
15min amrap
10 pull ups
15 back extension
10 supported leg raise

5r+


pm
2.5km jog

5rounds of
12 bar lat rows
12 bar dips

This post has been edited by knuckles04: Nov 28 2015, 09:11 AM

28/11/15

am(noon)
squat
3x8 @ 90kg
1x5 @ 100kg
2x2 @105kg
1x2 @120kg

29/11/15

am
100 pushups

noon
3.8km run

pm
basketball

30/11/15

pm
chest
4x12 incline press 65kg
5x5 bench press @ 95kg
4x12 chest fly @ 61kg?
4x12 chest press @ 61?
4x12 cable crossover 13?

conditioning
conditioning (kayla pre week 4 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 30 2015, 11:37 PM

1/12/15

pm
back
3x8 pullup
4x12 wide grip barbell row 50kg
4x12 narrow grip barbell row 60kg
4x10 lat pull down 150 superset 10 dumbbell row 10kg each hand
4x12 rear delt fly 61
3x10 bench dumbbell row 28kg

conditioning
4 rounds of
25 bar lat row
400m run

2/12/15

am
15min amrap of
250m row
25 sit up full decline
25 back extension

3r+250+15

pm
leg
squat
3X8 100kg
1x5 107.5kg
2x2 115kg
1x1 130kg


conditioning (kayla pre week 3 day 2)
7min amrap x 2 (1min rest between amraps)
15 push up
15 straight leg sit up
15 tricep dip
15 leg raise

3r average

1min rest

15 (4 mountain bike + 1 push up)
20 lying toe touch
15 hand release push up
20 commandos

1r


This post has been edited by knuckles04: Dec 3 2015, 09:15 AM

3/12/15

pm
leg.
squat
3X8 100kg
1x5 107.5kg
2x2 115kg
1x1 130kg

back
3x8 wide grip pull up 1s concentrate/ 3s essentric
4x8 narrow grip pull up 1s concentrate/ 3s essentric
4x10 narrow grip lat pull down 130lbs
4x10 wide grip low row 125lbs

jog off



This post has been edited by knuckles04: Dec 4 2015, 09:24 AM

4/12/15

strength
squat
3x8 @ 100kg
1x5 @ 107kg
2x2 @ 115kg
1x1 @ 130kg

bench press 4x10 @ 80kg (to the neck)

This post has been edited by knuckles04: Dec 6 2015, 11:04 PM

5/12/15

conditioning (kayla pre week 4 day 3)
7min amrap x 2 (1min rest between amraps)
15 squats
10 burpees
15 push up
15 toe reach

3r average

1min rest

20 jump lunges
15 sumo squat
25 double unders
15 full sit up

6/12/15

squat
4x5 @ 107kg
2x2 @ 115kg
1x3 @ 115kg
1x1 @ 122kg (f)

7/12/15

am
5 rounds of
20 push up
20 situp

pm
back
4x8 wide grip pullup
4x8 narrow grip pullup
4x12 lat pulldown 150
4x12 wide grip low row 120
4x12 narrow grip barbell row

conditioning (kayla week 1 day 1)
7min amrap x 2 (1min rest between amraps)
15 jump squats
15 squat
24 walking lunges 5kg each hand
24 knee raise step up

3r average

1min rest

16 xjumps
10 burpees
24 step ups
15 5kg thrusters

This post has been edited by knuckles04: Dec 7 2015, 11:54 PM

8/12/15

pm
squat
3x5 @ 122kg
4x5 @ 115kg

chest
bench press 5x6 @ 90kg
incline dumbbell press 5x8 @ 30kg each hand
cable fly 4x12 @ 13.5 each hand

10/12/15

am
squat
7x5 @ 110kg

pm
back
6x8 barbell row 70kg
5x10 dumbbell row 30kg
4x12 rear delt fly

conditioning (kayla week 1 day 2)
7min amrap x 2 (1min rest between amraps)
15 push up
15 thrusters 5kg each hand
15 hand release push up
15 tricep dip

1min rest

40 mountain climbers
40 ab bike
30 straigth leg cross sit up
15 straight leg sit up

This post has been edited by knuckles04: Dec 11 2015, 10:13 AM

14/12/2015

pm
squat
3x8 @100kg
4x3 @ 120kg
3x3 @130kg

back.
wide grip pull down 3x12 @ 150 superset 8 narrow grip pullup
narrow grip low row 3x12 @120 superset 8 wide grip pull up

15/12/15

am
squat
3x8 @ 100kg
5x3 @ 130kg

pm
chest
incline press 3x8 @70kg
1x5 @ 75kg
2x2 @ 80kg
1x1 @ 85kg
bench press 8x8 @ 81kg
cable fly 4x12 @ 16

conditioning
400m walking lunges


This post has been edited by knuckles04: Dec 16 2015, 08:54 AM

16/12/15

am
squat
7x3 @ 130kg(odd sets), 140kg(even sets)

pm
conditioning
conditioning (kayla week 2 day 2)
7min amrap x 2 (1min rest between amraps)
15 squat and press
15 tricep dip
24 commandos
20 jack knifes

1min rest
20 knee bend sit up
15 (4mountain climbers, 1 push up)
15 leg raise
15 push up

====================================================================================================
On the side note:

You may notice I've been doing a lot of conditioning on alternate days.
and
a lot of lifting on most days.

If you are around the corner (Taman Megah), feel free to join us, yes a bunch of people, for our alternate days workout/training. We are trying to grow our group numbers. Yes, there's girls in the group. Myself, as an experienced trainer is able to assess your movement.
And as a trainer, I do have my own set of equipment, from barbells and dumbells ranging from 1kg-170kg, to bootcamp materials from battle ropes to tyres.

If you require personal training for strength and conditioning, i have all the right tools to help you. but subject to my availability.



This post has been edited by knuckles04: Dec 17 2015, 10:14 AM

17/12/15

pm
squat
10@ 100kg
5@ 120kg
3x3 @ 135kg
2x5 @ 120kg

18/12/15

pm
conditioning
conditioning (kayla week 2 day 3)
7min amrap x 2 (1min rest between amraps)
10 burpees
30 jump lunges
15 push up
15 squats

1min rest
15 (4mountain climbers, 1 push up)
15 jack knifes
50 double unders
24 commandos


you guys may notice i have been doing conditioning lately.
My gf and I would like to expand our group, there are 4 people in total so far. feel free to join us for weight loss exercise.


This post has been edited by knuckles04: Dec 19 2015, 11:20 AM