Wow, have not been to health and fitness thread for a while
It's really surprising to see a section dedicated to workout journal
Anyway, since everybody has a goal here
I set my goal to be Gerard Butler or halfway to be Gerard Butler by December 2007
If that is not realistic, well, i want to be 80 kg and 10% of body fat.
Well, i think i should give a little bit of introduction here

I'm 26, standing at 179.5cm, weigh 76kg, and has 13.1%of body fat at the moment.
Hit the gym 3 to 4 times a week.
Do both cardio and weight training.
And abusing protein shake every day, LOL.
Actually i'm trying to bulk up so i'll definitely see my body fat increases in the coming month.

Hope to see more interactions with you guys here.

This post has been edited by xy2610: Oct 7 2008, 10:49 PM

Welcome to the board and good luck on reaching your goals!

with the combination of bf + heigh + weight, you kinda got good shape of body now.

Any pic?

Gerard Butler completed his transformation in 4 months. u still have 8 months to go. sure boleh.

don't forget that he is getting paid to workout...
so he got all the time to do it.

TS here probably is a student/working guy.

all r excuses
but it is true that Gerard Butler got ppl to massage his sore muscles.

i think TS is quite well built because he has low body fat.

Thank you, buddy
I'll do my best


not really
at least, it's not what i want yet, LOL
errrrr, no recent body pic at the moment,

thanks for being supportive, buddy
cant wait till december

hehehe, u r right though
but some ppl can do it without getting paid,

Anyway, hit the gym today
Unfortunately, PT was sick
So I was kinda like a lost sheep in the gym
I did 3 sets of chin up (8 reps), 3 sets of squat (55kg, 10reps) and 3 sets of pec deck (60kg, 12reps)
Hehehe, may be weird combination
rely on my PT too much
I also did a 10 minutes cardio session, initially planned to have a 20 minutes session
Feel a little guilty as i cheated my meal plan on weekend (had two main course for dinner on Saturday and lots of carbs on Sunday too)
Don't think today's workout can shake off any of my guilt
Anyway, will go jogging before going to work tomorrow

that's quite some weight u're lifting there...
this isn't ur first time, right?

u rely way too much on a PT. time to learn urself.

Nah, i started weight lifting in 2002
But i get nowhere bcoz i din know what to do until mid 2004
In fact, i was getting fatter instead of getting more muscular, LOL

If it wasn't for him, i don't think that i would get this far

Anyway, jog for 45 minutes on Wednesday morning
It was a good day to jog in Melbourne
Today, hit the gym again
We used smaller weight with high repetition for push press (3 sets, 20/25/25reps, 30kg)
Did some chin-up (3 sets, 10/8/10 reps), with the last 2 reps in the last set assisted by my PT
Without him yelling at me, i think i would stop at 6, LOL
And V-up with medicine ball catch (whatever it is called!!!! my PT called it ball catching) (3 sets, 20/30/30reps)
Along with a decent 15 minutes cardio afterward
Phew, i love the feeling of being sweaty

oh, u r in australia. PT in australia must be much better than those in malaysia.

Nuo~ Don't underestimate yourself. Think of it this way. If it wasn't for PT's, you might've gotten even farther.

But at least Australian PT's are more credible. Malaysian PT's are as knowledgable as dropped durians.

Have you described your goals to your PT? They seem to be too light for you to hit 80KG's. This is more like a routine for people looking to hit the fitness model 70KG look.

Thx for being supportive, in regard to the underestimate myself thingy,
Yeah, i did tell him that i wanna build mass and cut fat as my body fat was over 22%
Anyway, i'm just being lazy to update my journal
Not lazy at all in moving forward my goal,

I'm going to keep a training log here
Started with my Sunday chest/back training

Flat Bench Barbell Press
Warm Up: 30kg/20rep
60kg/10, 70kg/10, 80kg/2, 72.5kg/6, 72.5kg/6

Deadlift
No Warm Up
45kg/10, 50kg/10, 50kg/10, 55kg/10, 55kg/10

Flat Bench Dumbbell Press
Warm Up: 30/15
50kg/8, 50kg/8, 50kg/7

Wide Grip Lat Pulldown
Warm Up: 20kg/20
60kg/8, 65kg/6, 65kg/5 + 1 partial rep, 70kg/5

Low Pulley Cable Crossover
7.5kg/10, 7.5kg/10, 7.5kg/10

High Pulley Cable Crossover
Warm Up: 15kg/10
20kg/10, 20kg/10, 25kg/10

Tomorrow will hit my Quads, Hamstring, Glute and Calves

My first taste of the WOD from Crossfit

Jeremy

3 rounds 21, 15 & 9 reps

95lbs Overhead Squat
Burpee

I used 40lbs for overhead squat since 95lbs is too heavy for me to do overhead squat and this is my first time to try overhead squat.
Seriously, cannot go too deep for the squat.
Just not used to it.
The burpee is killer too, especially doing 21 reps.
It took me more than 48 minutes to complete the whole routine.

Gosh, how long does it take for people to achieve under 25 minutes limit.
Anyway, glad that I did not give up half way through even though I had a thought of it.

I've added some abs routine after that.
For upper abs, I did decline crunch with 2kg medicine ball. (3 sets of 20reps)
For lower abs, I did weighted hanging leg raise with 2.5kg dumbbell. Most of the time, a bit of swing and cannot achieve full leg raise as this attempt with weight. (3 sets of 10 reps)
For oblique, I opted for side jacknife. (3 sets of 15 reps)

Anyway, can't wait for tomorrow crossfit workout, hehehe

AWGHHHHHHHHHHHHHHH AWESOME!!!!!
You doing Crossfit man! Finally, one person that does Crossfit.

Trust me, when you take 48 minutes to complete the entire routine, the next time yougo back to Jeremy, you'll just take about 30 minutes. And it'll cut to 25 minutes and then about 20 minutes. It'll keep reducing one, but of course it doesn't happen overnight.

When I had my first taste of Cindy, in 20 minutes I only completed 11 rounds. Then I went back to Olympic weightlifting, 4 weeks later tried Cindy again out of complete boredom, I managed 14 rounds. Then when I played a little more futsal, I went back to Cindy and managed 17 rounds. It keeps increasing as your conditioning increases. And don't worry, you'll get stronger too.

Sure DeFranco's going to say this sucks for strength, but Ross Enyamit did a 500LBS deadlift at 165LBS and doesn't even deadlift. His form was a little off because he doesn't deadlift much but he still pulled 3x bodyweight.

Conditioning can work amazing wonders.

Hehehe, two people do Crossfit here now. We are not alone, I guess.

Hopefully, what you said will happen later. I'm really aiming to complete the Jeremy routine within 25 minutes, not next time but a couple of times later.

Cindy sounds a bit scary, as many round as possible within 30 minutes, Hehehe, I may not be able to complete 10 rounds if it comes up.

Even though I'm doing Crossfit now, I will keep doing Strength training. Strength training from Mon to Wed, Crossfit from Thu to Sat.

So far, in my crossfit training, the boys are treating me okay.
The girls seems to be quite hard to tackle, especially Linda, the 3 bars of death.

Anyway, Michael routine for today's Crossfit training

3 Rounds of

800m Run (I ran 1km each round)
50 Back Extension (Have to break it down to 2 sets of 25 reps)
50 Sit Up (Easier than I think)

So it took me 42 minutes to complete the routine.
Gosh, how people can finish them in 25 minutes is really puzzling me. LOL!

Oi,i also do crossfit..

You're chasing two things at a go. Take my word on this, just do crossfit as your focus and strength training as your secondary.

I'd suggest Monday-Wednesday, Crossfit. Break Thursday. Friday and Saturday, compound strength training.

Btw, I don't do Crossfit. I do pure strength/hypertrophy training (ONLY BECAUSE I need to move up to a 85KG category) Crossfit comes once a week when i feel like doing it. Usually, I'll do something very pull-up focused because I really want to develop my pull-up strength.

Oh btw, eat more

I know that I am not alone,
My intuition works its magic

Honestly, I am chasing 2 things at a go, hehehe.
But I will not exhaust myself with Strength Training. Maybe just 12 sets max for each session.
I'll listen to my body. If I'm tire, I'll take an extra day off from strength training.
Thanks for the advice,

Speaking of pull up strength, I need to improve it as well since crossfit always involve 20 to 100 reps of pull up.
Gosh, I can only do half of 20 in my best condition.

I eat quite a lot.
Let's see. Today is my rest day, I'll indulge myself a little bit

I had 1 scoop of WPI and two serving of wholemeal bagel this morning.
Will have a large chicken burger with fries for lunch.
An Apple for tea time.
100g Fish Fillet with rice for early dinner.
3 Eggs, 250g of red kidney beans for late dinner.
250g of Canned tuna with 1 serving of strawberry and grapefruit for late night snack.
3 scoops of Casein Protein before bed time.

Apa ini Crossfit?

Errrrrr, dunno how to explain it myself but....
According to the Crossfit official site,
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

For more details, go to Crossfit

Anyway, today is my strength training day for chest.
Quite happy with my performance today, hehehe

I did

Flat Bench Press: 85*4, 85*4, 85*4, 87.5*4
Incline Bench Press: 75*4, 75*4, 75*4, 77.5*4
Decline Bench Press: 85*6, 90*4, 90*3
Cable Crossover:
High Pulley: 60*8 (60 degrees), 60*8 (30 degrees)
Middle Pulley: 60*8, 60*8
Low Pulley: 60*8 (30 degrees), 60*8 (60 degrees)
Bodyweight Dip: 2 sets of 8

Added in some abs routine

Weighted Kneeling Crunch: 35*20, 37.5*15
Hanging Leg Raise: 12, 10
Twist: 20, 10

You believe lar she don't know what's crossfit.
She was the one who introduced it to me.

Welcome to Crossfit world, xy2610. I'm sure there will be a lot of cursing during ur workouts .

Wah, SydG is so "geng".

Thank you. I'd love to stick around Crossfit world for a long while.
Have u been doing it for long?
Hehehe, I don't curse much, btw.
I call for Mom and Dad's help silently most of the time,

Anyway, had a quickie 30 minutes workout targeting my legs

Squat (Parallel): 50*8, 80*5, 82.5*5, 85*5, 87.5*5 (first time attempting 87.5kg, LOL), 50*8
Leg Extension: 50*10, 55*8, 55*8
Lying Leg Curl: 30*8, 30*8, 30*8

Good to feel the pump on my leg, hehehe

She did it for a while, then she ran . Literally, she started running and running and running for marathons and what nots. Apparently it's her new love. Then leaves me to do Crossfits occasionally, myself.

Hey I still do KB workouts

Running = cheaper.

I enjoy running as well. But never run more than 10km. The best effort that I tried is slightly more than 9km in 50 minutes, heheehe. I guess that is slow.
Anyway, at least, you are not the only person who is doing Crossfit now.

Guess what?
Today, WOD is to run 15km. LOL.
I guess you'll love it.
I will try to tackle it on Friday and do "Helen" tomorrow.

Today's workout:
Barbell Row: 30*10, 60*5, 62.5*5, 62.5*5, 65*5, 65*5, 30*10 (cheat a bit as I only managed to only partial rep for the 5th rep most of the set)
Deadlift: 50*10, 85*5, 85*5, 85*5, 87.5*4, 87.5*5, 50*10 (My back was a bit rounded sometimes but still glad that I tried 87.5kg for the first time)
Pull Up: 8+4, 8+4, 6+6. (rest in between, was trying to do sets of 12, but not successful, can't even go for 10, )
Weighted Chair Sit Up: 0*12, 5*8+6, 5*8 (not sure if I was in correct form, will do more research on this one before I try it again)

Yay, back to Crossfit tomorrow.

Crossfit is the BOMB!!! No rest high intensity keep on moving baby!

Crossfit for life lol

This post has been edited by kikikilly: Jul 31 2008, 05:22 PM

Yes, it is very intense.
Always drench my shirt in sweat, hehehe.
I must have a little rest somewhere in between. Not strong enough to complete WOD without rest,
Anyway, I did 'Helen' routine today.

It is supposed to be 3 Rounds of 400 metre run, 21 Dumbbell Swing (55lbs) and 12 Pull Ups.
But I changed the routine a little bit

Run: 3 minutes of run, aiming to complete at least 600m.
Dumbbell Swing: 12.5*21, 15*21, 17.5*21
Chin Up: 10+2, 8+4, 8+4 (thought I could complete sets of 12 without stopping but fail to do so again)

Time to complete is between 15 to 16 minutes.

Added a bit abs routine after that.
Assisted Crunch: 25, 20
Reverse Crunch: 20, 20

Not sure if I can run 15km tomorrow, hehehe.
Will try my best.

15K ! cool pretty tough*I like*now thats what i call a workout ..I have not started yet on crossfit , want to pass the NAVY seal physical exam first
Here it is if youd like to have a go ..

start with a swim
500meters (under 9mins)

rest 10 mins

80 push ups (under 2mins)
80 sit ups (under 2 mins)
15 pull ups (no time limit)

rest for 10 mins

run 1.5miles (under 10mins)

and congrats you are physically qualified for SEAL training!

This post has been edited by kikikilly: Aug 1 2008, 07:13 AM

80 push ups (under 2mins)
80 sit ups (under 2 mins)
15 pull ups (no time limit)

This is easy.

The running and the swimming part, NOT so easy.....

YEp thats the thing must be good at all...some people good at running and swimming but not good at push ups or pull ups and vice versa..

Oh yeah xy2610 do you workout with a group ?? when you do crossfit?

This post has been edited by kikikilly: Aug 1 2008, 01:55 PM

I fail right at the start ,LOL
I can't swim.

80 push ups under 2 minutes (Maybe)
80 sit ups under 2 minutes (Probably)
15 pull up with no time limit (Definitely)

run 1.5 miles under 10 minutes (Doable But Not Now)

I train by myself,
That's why I can add some of my own routine after the crossfit workout or adjust the crossfit workout to my level of fitness. Hehehe.
Anyway, I'm so proud of myself that I made the 15km run even though I stop 3 times (at 4.2km, 11.0km, 11.4km) for less than 1 minutes each during the run.
It takes me 83 minutes and 32 seconds to complete the whole 15 km (not including the 3 minutes rest)
I almost cry during the last 2 km, LOL, it was so painful.
Respect to all marathon runner.

Tomorrow 120 pull ups and 120 dips. *gulp*

pretty tough

This post has been edited by kikikilly: Aug 2 2008, 06:59 PM

LOL, it's very tough indeed.
Ok, I hurt my knee somehow, hehehe.

Glad today not much works involved lower body.
Only managed to do 100 pull up and 100 dips with 10 sets of 10 each exercise.
Dips are ok, but the pull up is mostly swinging pull up or hanging shrug after the 3 sets of 10. LOL.

Tomorrow is the long awaited rest day for Moi.

oh Kipping pull ups(when you use a swinging motion).

Injuries are common when you push yourself that hard and if you happen to need to use your leg soon i recommend RICE.Heals anything in two daysif your lucky one day(annoying thing is you got to do it every 2 hours 7-8 times a day).


Heres a link with the RICE method(if you're not yet familiar)


http://sportsmedicine.about.com/cs/rehab/a/rice.htm

This post has been edited by kikikilly: Aug 3 2008, 01:04 PM

Got it, Kipping pull up.
I noticed that I swing more to my left hand side when pulling though.

Anyway, thanks for the advice.
At first, I thought you ask me to have more rice, LOL.
My knee is getting better now but the DOMS on my chest is getting more intense.
Like the sensation of DOMS, cannot stop poking my own chest,

Haha yeah i know what you mean .The feeling of muscles being broken only to get repaired and reinforced lol there is like videos of people kipping on youtube if you wish to compare or analyse

This post has been edited by kikikilly: Aug 3 2008, 11:48 PM

Consistent kipping are bloody hard to maintain. I still haven't learned how to press myself down properly yet.
You know what they say about the chest muscles for Crossfit? When it's muscular enough for you, stop.

Apart from strengthening the triceps (Which CGBP would be better), chest muscles have practically no purpose in life besides showing off. Eg: You're not supposed to push someone away when fighting, you're supposed to pull them and trip the feet.

Not the most useful bodypart for crossfit

correct me if im wrong - people who do Crossfit are not concerned about looking great or weight gain products (well size and looks comes about and its nice)
but Whats really important is how the hell em i going to survive the next workout without puking lol

This post has been edited by kikikilly: Aug 4 2008, 09:11 PM

I believe almost every single person that STARTED crossfit was motivated to look better along with the get fitter and healthy living thingamjig.

Aw c'mon, even I started lifting weights, doing bicep curls to look better, until I saw the big picture. Strength and speed.

Lol well it dose not exactly give you the male model body,pretty boy look girls love so much..For me it just looks tough and healthy .Yeah i guess your right though we do start it too look and feel healthier

what i mean is there is much better workouts then this if your only going for looks and looks alone - obviously you wont be as strong or fast

This post has been edited by kikikilly: Aug 4 2008, 11:08 PM

Bigger chest is always something that I'd like to have for 'show off' purposes since I started to do push up seriously years way back, LOL
Could not afford gym membership back then.
That's why I'll keep training my chest even though I'm doing crossfit.

At this point, the most important thing for me while doing crossfit is 'how am i going to survive the next workout without stopping and puking in the end of it' hehehe

I started to lift weight because I want to look better and stronger. Challenge did not come to my mind. That's why I was stuck with baby weights for ages, hehehe.
Crossfit comes to my life because I want to look better and stronger plus it looks challenging.
I want to be able to pull up 50 times in a row like people who have been doing crossfit for ages.

Look is still my motivation to do crossfit and weights, hehehe
Of course, I don't mind the strength, the endurance, and the agility that comes with it.

Anyway, I took another day off today.
Tomorrow, I'll get back to my chest routine (will test the rest-pause technique) for the main course and 'Griff' (Crossfit) for the dessert.

yeah i guess well,
anyways who em i to say what girls like or dont like..im hopeless when it comes to girls even tho they give me a 7/10 for looks - i think my personality stinks.

Anyways ima start a topic on this what body type girls prefer..And pizzaboy i get it you win lol

This post has been edited by kikikilly: Aug 5 2008, 12:32 AM

7/10 is not bad, that's a distinction grade.
Anyway, I'm sure that someone will give you 10/10 one day.
Just need to be a bit patient, hehehe.
And most girls that I know are not interested in muscular guys.

Anyway, I've done some chest routine and Griff crossfit routine

Chest Routine:
Flat Bench Press: 80*5, 80*4, 80*3, 80*4, 80*2, 80*3 (rest-pause, 30 sec rest between sets)
Incline Bench Press: 75*4, 77.5*4, 77.5*3
Close-Grip Flat Bench Press: 30*12, 35*10, 40*8, 40*7
Cable Crossover (6 Different Angles From High To Low): 60*12 each angle

Abs Routine:
Cable Crunch: 35*20, 35*20, 35*20
Hanging Leg Raise: 2.5*10, 2.5*10, 2.5*6
Cable Side Bend: 10*20, 10*20, 15*20 (each side)

Griff Routine:
Run 800m (Adjusted to 5 minutes run for 1km)
Run 400m Backwards (Adjusted to 5 minutes backward run)
Run 800m (Adjusted to 5 minutes run for 1km)
Run 400m Backward (Adjusted to 6 minutes backward run)

lovely,good luck!

Today's is my leg day.
And the WOD is 5*5 Back Squat.
And because I have some errands to run before my work.

I only managed to do the WOD plus a bit of leg routine within 20 minutes.

Back Squat (Wide Stance Parallel): 85*5, 85*5, 87.5*5, 87.5*5, 90*5 (Personal Best)
Good Morning: 40*10, 45*10, 50*10

Tomorrow could be my rest day.
If I can find some time, I will tackle this WOD

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Of Course, I will use lighter poundage, hehehe.

I used 15kg Dumbbell instead.
First pull up set, I have to break it down to several smaller chunks.
Second pull up set, I did 5*6.
Third pull up set, did not complete as i have to rush off to an appointment.
Apart from that, I did some back routine before the WOD

T Bar Row: 50*10, 65*8, 70*6, 75*5, 75*5, 75*5, 50*10
Wide Grip Barbell Bent Over Row: 40*10, 45*8, 50*6

WOD

First Round
100 Sumo Deadlift High Pull with 20kg Barbell
21 Hip Thruster with 30kg Barbell (Originally 40kg)
15 Pull Up

Second Round
75 Sumo Deadlift High Pull with 20kg Barbell
18 Hip Thruster with 30kg Barbell (Originally 40kg)
12 Pull Up (Did not complete)

Third Round
50 Sumo Deadlift High Pull with 20kg Barbell
15 Hip Thruster with 30kg Barbell (Originally 40kg)
9 Pull Up (Did not complete)

For the SDHP, I have to split them up to smaller chunks of 20 reps with 1 minutes rest in between.
For the pull up, the only 2 pull up bar in the gym are occupied by other people until the gym is closing, DAMN.

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

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
love it i think ima try this one

This post has been edited by kikikilly: Aug 14 2008, 01:17 AM

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!!!

Damn your workout is no joke

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.

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

Your boss rocks! also its great to have work that requires you to be fit and alot of off days haha lucky man

cur'what?
What curfew? What do you work as?

Since your GPP levels are pretty good, maybe you can move up to a strength training routine for the moment. Periodization babe.

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

GPP-General Physical Preparedness.

Which is basically what you're doing right now, Crossfit.

You don't have mass if that is you in your sig. =) And try making a post about crossfit on bb.com since you're such an advocate and tell me the response you get. All I'm saying is, crossfit is far from the optimal choice for packing on mass and xy2610 needs to pack on slabs of it. IF he has been doing crossfit all this while, his progress pics shows the ineffectiveness of that program for gaining decent weight. I'm sure with some major changes in his training regimen, it will be attainable.

This post has been edited by darklight79: Sep 10 2008, 05:02 AM

Chest Days:

1st Day:

Bench Press: 10*50, 5*80+3*85, 5*80+2*85, 3*80+2*85, 10*50
Incline Bench Press: 5*70, 3*72.5, 3*72.5, 5*75 (with spotter), 10*50

plus

Decline Crunch: 3 sets of 20

2nd Day:
Cable Crossover: 10*50 (at 6 different angles from high pulley to low pulley)
Bench Press: 10*50, 10*55, 8*60, 8*65, 6*70
Incline Bench Press (Smith Machine): 10*50 (at 4 different angles)
Incline Dumbbell Flyes: 10*20 (at 3 different angles)

plus

Sit Up with Medicine Ball Overhead: 20*3kg, 20*5kg, 20*5kg
Reverse Crunch with Thrust: 3 sets of 20
Side Plank: 2 sets of 60 seconds each side
Oblique Crunch: 2 sets of 20 each side.

plus

2 Rounds of 5 minutes run at 12km/hr with inclination 4.0 with 60 12' box jump in between

This post has been edited by xy2610: Sep 13 2008, 06:01 PM