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

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

20/12/15

pm
conditioning
conditioning (kayla week 3 day 1)
7min amrap x 2 (1min rest between amraps)
10 burpees
20 jump lunges
24 step up knee raise
15 sumo squats

1min rest
50 double unders
24 walking lunges
30 reverse lunge
15 jump squat

21/12/15

pm
conditioning
conditioning (kayla week 3 day 2)
7min amrap x 2 (1min rest between amraps)
15 jump squat
15 squats
24 lunges
24 step up knee raise

1min rest
16 x jumps
10 burpees
24 step ups
15 squats