I have taken 3 days off from training.
Feel like my waist is 3 inches bigger,
Gosh, cant wait for the training tomorrow.

Chest routines, abs routines and cardio training today. Not my best chest day though, hehehe

Flat Bench Press: 85*4, 87.5*4, 90*3, 90*6 (with a spotter, should have gone for 8 since I have lot of energy left after this set)

Incline Bench Press (Three Angles):
First Round: 80*6 at 15 degrees, 80*3+80*3 partial rep at 30 degrees, 80*3+80*3 partial rep at 45 degrees
Second Round: 50*8 at 45 degrees, 50*8 at 30 degrees, 50*8 at 15 degrees

Incline Bench Flyes (Four Angles): 20*10 at 0 degree, 20*10 at 15 degrees, 20*10 at 30 degrees, 20*10 at 45 degrees.

Abs Routine:

Cable Crunch: 35*10, 35*10, 35*10
Decline Reverse Crunch: 12, 12, 12

Cardio training (Threadmill):

Interval Running:
1 min of run at 11km/h
1 min of run at 13km/h
30 sec of run at 15.5km/h
1 min 30 sec of run at 11km/h
1 min of run at 13km/h
30 sec of run at 15.5km/h
1 min 30 sec of run at 11km/h
1 min of run at 13km/h
30 sec of run at 15.5km/h
30 sec of run at 11 km/h
30 sec of run at 13.5 km/h
5 mins of cooling down at 8km/h

Hope tomorrow I can complete 150 reps of wall balls after some leg routine

Glad that u love it, hehehe, hope u love the taste of it too

Today leg and wall balls.

Leg Routines:

Back Squat (Parallel): 50*10 (deep), 90*5, 90*5, 90*5, 90*5, 90*5, 50*10 (deep)
Leg Curl: 30*10, 30*8, 35*4+30*4 (partial rep)

Crossfit Routine:

150 Wall Balls, has to split to 5 sets of 30 with 1 minute rest in between.
Finish them in 12 minutes, LOL
I know it's slow but it is exhausting.

10 GHD Sit-ups (replaced by decline sit up with 2kg medicine ball)
10 Hip & Back Extensions (on Swiss ball)
95 pound Thrusters, 30 reps (instead of using 95lbs, I use 30kg for 2 sets of 15)
50 Pull-ups (breaks it down to 10+6+6+6+6+6+5+5)

30 GHD Sit-ups (replaced by 15+15 decline sit up with 2kg medicine ball)
30 Hip & Back Extensions (10+10+10 on Swiss ball)
95 pound Thrusters, 20 reps (instead of using 95lbs, I use 35kg for 2 sets of 10)
35 Pull-ups (breaks it down to 6+6+6+6+6+5)

50 GHD Sit-ups (replaced by 20+15+15 decline sit up with 2kg medicine ball)
50 Hip & Back Extensions (10+10+10+10+10 on Swiss ball)
95 pound Thrusters, 10 reps (instead of using 95lbs, I use 40kg)
20 Pull-ups (breaks it down to 7+7+6)

It took me 72 minutes 34 seconds to complete the whole routine, a lot of rest in between.
Gosh how these people do 50 pull ups in a row.

Supposed WOD to tackle:

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

My version

First Round:
50 Tuck Jumps (recommended substitute for Double Unders), 2 sets of 25
50 Back Extensions, as I mistakenly thought that it was back extension on the WOD
50 Sit Up, as there is no equipment for me to do GHD sit up. I have experimented a few of the equipments but none of them works.

Second Round:
50 Tuck Jumps, 2 sets of 25
50 Back Extension, reason as above
50 Sit Up On Swissball with Arms Extended Overhead, the closest simulation of GHD sit up that I could think of at the moment.

Third Round:
50 Tuck Jumps, finally done 50 in a row
50 Back Extension on Swissball, the back extension equipment is being occupied with a queue behind it. Glad that it is not hard to think of a substitute for it.
50 Sit Up On Swissball with Arms Extended Overhead.

No time taken as I have to queue for the back extension equipment.
Silly me, if I know it was hip extension, I would not have wasted any time on that.

Tomorrow 5k run on treadmill.
Should be easier.
Will aim at 12.5km/hrs if possible.

Try my luck to run at 12.5km/hr but only can hold for 2 minutes for some reasons...
Anyway, completed 5k run in 27:12
Watched the 10,000m final event on TV just now, wonder how these guys can double that in about the same time, Duh!
Gosh, those sores on my abs from yesterday workout are annoying!!!

Hehehe, should be crossfit is no joke.
Anyway, had a day off today.
Tomorrow will back on crossfit.

WOD:

5 Rounds of 9 Hang Squat Cleans and 15 Pull Ups

First Round:
20kg Hang Squat Clean
10+5 Pull Ups

Second Round:
30kg Hang Squat Clean
6+6+3 Pull Ups

Third Round:
30kg Hang Squat Clean
6+6+3 Pull Ups

Fourth Round:
35kg Hang Squat Clean
5+5+5 Pull Ups

Fifth Round:
35kg Hang Squat Clean
15 Jumping Pull Ups

Time taken Approximately 32 minutes.

Some chest, abs and crossfit routine

For Chest,
Flat Bench Press: 10*50, 1*90, 2*90, 2*90, 2*90, 2*90, 4*82.5
Incline Bench Press: 6*70, 3*75, 3*75
Decline Bench Press: 8*80, 6*82.5, 5*82.5
Multiple Angle Cable Crossover: 10*50 (from high pulley to low pulley for 6 different angles)

For Abs,
Cable Crunch: 15*35, 15*35, 15*35
Hanging Leg Raise: 10, 12, 12
Cable Side Bend: 20*12.5, 20*15, 20*15 (each side)

For Crossfit,
Deadlift: 1*90, 1*95, 1*95, 1*95, 1*95, 1*97.5, 1*100
Yay! Finished my workout with a 3-digit number finally.
Never did anything with 100kg before, woo-hoo

Tomorrow leg day





This post has been edited by xy2610: Aug 22 2008, 01:27 AM

Today,

Back Squat (Parallel): 10*50, 5*90, 5*90, 5*90, 5*90, 5*90 (tried to go deeper than parallel but it's damn hard. gotta scream the number to get up), 50*10
Single Leg Press (Each Side): 10*60, 10*70, 10*80, 8*85, 8*90 (oops! I think it hurt myself. There is a pain spot on the left hand side of my trunk)

Added some abs routine after that,
Assisted Crunch: 30, 20, 20 (with 1kg weight overhead)
Reverse Crunch: 20, 20 (with thrust), 20 (with thrust)
Oblique Crunch (Each Side): 20

50 Jumping Pull-ups (2 sets of 25)
50 Dips (5 sets of 10)
40 Pull-ups (8, 8, 8, 6, 5, 5) only partial for most rep
40 Dips (4 sets of 10)
30 Pull-ups (8, 8, 8, 6) only partial for most rep
30 Dips (3 sets of 10)
20 Pull-ups (8, 6, 6) only partial for most rep
20 Dips (2 sets of 10)
10 Pull-ups (2 sets of 5) all partial
10 Dips

Time taken: Approximately 83 minutes

This post has been edited by xy2610: Aug 23 2008, 03:00 AM

WOD= Helen

3 Rounds Of
400m Run (on threadmill, cannot go any pace faster than 10km/hr as the pain on the LHS of my waist from Thursday workout is annoying)
21 Dumbbell Swing (Instead of 55lbs, I use 45lbs)
12 Pull Ups (have to do assisted pull up as the pain on the LHS of my waist is annoying on the pulling part)

No time taken.

Muahahaha....
Tabata Challenge OVERCAME. On a smaller scale though.

Here's the number:
Push Up: 103
Feel really pumped up on the chest and tricep after this.
Gosh I love it.

Sit Up: 103
What a coincidence.
This is hurt. Totally flat out after this.
The thought of tabata pull up made me feel worse.

Pull Down (80lbs): 76
Not confident enough to do tabita pull up as my injury is not getting much better.

Air Squat: 124
Not Ready For Any Weighted Squat In Tabata Workout
This is enough to make every step I took after the workout feel like I 'm walking with a 100kg chain wrapped around my feet.

Anyway, great workout after all.

As I am getting behind of the WOD, I tried Double Whammy Crossfit today

First WOD
Run 800 meters (finished at 4 min 27 sec)
35kg Shoulder press, 21 reps
Run 800 meters (finished at 4 min 15 sec)
35kg Push press, 21 reps
Run 800 meters (finished at 3 min 59 sec)
35kg Push Jerk, 21 reps


Second WOD: half "Murph" (cannot do full Murph as I was rushing for a meeting)
Run 1.6 km (finished at 8 min 06 sec)
50 Pull Up (Assisted -20kg, 5 sets of 10)
100 Push Up (5 sets of 20)
150 Squat (with 20kg bar, 6 sets of 25)

Tomorrow Double Whammy Crossfit (half "Murph" and 5 sets of 10 Front Squat) with Chest routine

Chest Routine:

Flat Bench Press: 50*10, 90*4, 90*4, 90*2, 90*2, 50*10

Incline Bench Press (30 degrees angle): 75*5, 75*4, 75*3, 50*10

Dumbbell Fly: 20*10 (flat), 20*10 (15 degrees incline), 20*10 (30 degrees incline), 20*10 (45 degrees incline)

Decline Bench Press (30 degrees angle): 80*8, 85*6, 90*4, 50*15

Crossfit:

Frount Squat: 40*10, 42.5*10, 42.5*10, 42.5*10, 42.5*10

1/2 Murph: Did not start.

T Bar Row: 10*50kg, 6*70kg, 8*70kg, 8*75kg, 8*75kg, 10*50kg

Stiff Legged Deadlift: 10*50kg, 6*80kg, 6*80kg, 6*85kg, 6*85kg, 10*50kg

Crossfit Routine:
30 Handstand Push Up (7+3+5+5+5+5, legs against the wall)
40 Pull Up (10, 10, 10, 10)
50 Dumbell Swing with 20kg Dumbbell (10, 10, 10, 10, 10)

Will be away for a road trip in the next few days before flying to KL for less than 2 weeks.
But will try to keep the journal updated if I can find an Internet access.
Hope everyone has a good workout everyday.
Cheers!
Wish me luck for the trip.

No beer, No weed, No chick
Just nice ride along from Melbourne to Sydney and other way around
Now I'm back to KL for two weeks, yay!


I do it myself in my gym.
Well, you can always replace kettlebell with dumbbell.
There are a lots of ladies doing crossfit out there.

Anyway, I was not being lazy along my road trip.
I managed to run on the beach for 40 minutes on Saturday morning. It was really exhausting even on a very slow speed.

Some back routine on Monday.

Deadlift: 10*50, 3*90, 3*90, 5*90, 3*92.5, 3*92.5, 10*50
Barbell Row: 10*40, 8*45, 8*50, 6*55 (partial rep), 6*60 (partial rep), 10*40
Pull Up: 10, 10, 10, 10 (for the first time 4 sets of 10 without breaking them up)
Sitting Lateral Raise: 10*10, 10*15, 10*15

Abs:
Rope Crunch: 20*35, 20*35, 20*35
Hanging Leg Raise: 10, 10, 10
Side Bend: 20*20, 20*20, 20*20

Some chest routine on Wednesday.

Flat Bench Press: 10*50, 4*80+3*85, 4*80+3*85, 4*80+3*85, 10*50
Incline Bench Press (at 15 degrees, 30 degrees, 45 degrees, 60 degrees): 6*70 each
Incline Bench Fly (at 15 degrees, 30 degrees, 45 degrees, 60 degrees): 10*20 each
Dip (Body weight): 10, 10, 10, 10
Cable Crossover (6 angles): 10*50 each

Abs:
Crunch: 20, 20 (arms overhead), 20 (arms overhead with 1kg medicine ball)
Reverse Crunch: 20, 10+10 with hip thrust, 20 with hip thrust
Obique Crunch: 20, 20, 20

Tomorrow going to hit the leg.

I've been working straight for more than 2 years before I take this 5 weeks break.
I have too much annual leave and my boss does not allow me to accumulate too much.
That's why I have this break.
Otherwise, I'll keep on working, LOL!

It is very effective in burning fat even though if you stop frequently throughout the WOD.
I'm kinda addicted to it but I need to take a break from it to gain more mass.
I'll be back to Crossfit definitely.


Anyway, this is my workout today.
Did not do anything yesterday as I have to be a stay home uncle, LOL!

Back Squat (Parallel): 10*50 (Deep), 6*90, 5 *92.5, 5*92.5, 5*95, 5*95, 10*60 (Deep)
Good Morning:10*40, 10*45, 10*50, 10*55, 8*60
Leg Extension: 10*45, 10*50, 10*55, 8*60, 8*60
Single Legged Calf Raise: 12*30, 12*50, 12*70, 10*80

Some Abs Routine:
Swissball Crunch: 20 (Hands Overhead), 20 (Hands Overhead with 1kg Medicine Ball), 20 (Hands Overhead with 2kg Medicine Ball)
Dumbbell Woodchop: 20*7.5, 20*10

Tomorrow Back Day if not being curfew....Hehehehe

My boss rocks indeed.
The best boss I've ever had.

Nah, my family prefers me not to go out at night.
Hence, the curfew after sunset, LOL!
Anyway, I suppose that I can still go out whenever I want.
What is GPP, btw?
But since I came back to KL, I find it very difficult to have a strict diet.
Especially when I catch up with my friends.

Well, today's workout.

Barbell Row: 10*40, 10*50, 8*55, 6*60, 6*60, 6*62.5, 10*40
Seated Cable Row with Rope: 10*20, 10*25, 10*30, 8*35, 6*40
Pull Up: 10, 10, 10, 6+4
Seated Lateral Raise: 10*10, 10*10, 10*15, 10*15, 8*20

Rope Crunch: 15*35, 15*35, 15*35
Hanging Leg Raise: 8, 4+2+2, 2+3+3, 6+2, 6+2 (Keep losing grip, Darn!!!!)
Side Bend: 20*15, 20*17.5, 20*17.5

Cardio: Run on threadmill
4 cycles of 1 min at 10km/hr + 1 min at 12km/hr +1 min at 14km/hr with 0.5km/hr increase for each speed for the last cycle.

This post has been edited by xy2610: Sep 8 2008, 11:17 PM