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

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

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

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

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!

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.

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

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

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.

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.

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*

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.

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,

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.

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)

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.