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.

If you're doing crossfit, forget about packing on much mass. You're only going to lose fat. There's nothing as effective as conventional bodybuilding routines for bulking up. Even if your goal is fitness, it still is not easy putting on pounds of lean body mass despite ubiquitous statements about not wanting to get too big.
If you don't have mass to begin with, there is nothing to sculpt, period. Think of it as trying to sculpt something out of unformed rock, you need a lot of raw material in the first place to create a masterpiece. You get the idea.

whee!!!!
roadtrips!
Beers, weed and loads of chicks!

Have fun!!!!!

Just want to ask, where you do your crossfit exercise?? Pushmore fitness center in tropicana?? the one using kettleballs and Gymnatics rings??
If yes. Got a lot ladies doing crossfit?? i scared if i go , the only lady. So Paiseh. lol.

When do you intend to go, because I'm visiting them too. Want to pass them some weightlifting materials.
I could go with you. And, if you're wondering, yes there are women going there too.
pushmore.com.my, you'll see quite a number of women N girls there

oh pushmore gym
my friend goes there =)

ripped fella
Julian

chow?
malaccan fellow?

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.

wha?
no weed? No beer? no chicks?

hey miss tennislover (she's a girl, I was shocked myself) wants to do crossfit at pushmore. Do you wanna come along?

---

Added on September 5, 2008, 10:21 pmSome people just aint body builders i guess- if you are i salute you, but im not nor is XY2610 and a portion of crossfit community (who does it to just improve in overall health and state of mind).I do like a bit of mass tho(who dose not?).Not into the slim model look nor em i into the ronnie coleman / arnold look .I guess im after just being really really in shape (a jack of all trades and a master of none - running,swimming and weights) Dont excel in a particular one but all balanced out .

Yo! XY2610 hmm soo when do you usually take a break like a long break as in a week of? i like to take a break every 8 weeks.You seem like you could use one

This post has been edited by kikikilly: Sep 7 2008, 03:04 PM

Whats wrong with me doing crossfit arr?? wanna try it out since i heard people say that doing crossfit can help to burn fat faster.

Now i got a lot of Fats to spare mahh. so wanna go lorr. lol.

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