A gymbunny, I will be » burpees

Fitness Journal Week 32

thegymbunny — Mon, 12 Oct 2009 15:27:37 +0000

Monday

A1: BB Heel Elevated Squat (20kg BB with 4010 count) – 12/12/12/10 (22.5kg for last set)

A2: Chest Supported Row (12kg KB with 4011 count) – 12/12/12/12

B1: Single Leg Dead Lift (16kg KB with 4011 count) -12/12/12/12

B2: Flat DB Bench Press Neutral Grip (10kg x 2 with 4012 count) – 10/8/10/10

D: Burpees: 65

Fitness Journal Week 28

thegymbunny — Wed, 16 Sep 2009 15:06:12 +0000

Monday

A1: DB Split Squat (5kg DB with 3010 count) – 10/10/10/10

A2: Chin Up (improvised to incline chin up) – 10/10/10/10

B1: BB Romanian Deadlift (40kg BB with 3010 count) – 10/10/10/10

B2: DB Neutral Standing Shoulder Press (6kg with 3011 count) – 10/10/10/10

D: Thrusters: 81

Wednesday

A1: BB Heel Elevated Squat (20kg BB with 4010 count) – 10/10/10/10

A2: Chest Supported Row (12kg KB with 4011 count) – 10/10/10/10

B1: Single Leg Dead Lift (12kg KB with 4011 count) -12/12/12/12

B2: Flat DB Bench Press Neutral Grip (8kg x 2 with 4012 count) – 2/12/12/12

D: Burpees: 62

Thursday

A1: DB Split Squat (BW with 3010 count) – 10/10/10/10

A2: Chin Up (improvised to incline chin up) – 10/10/10/10

B1: BB Romanian Deadlift (40kg BB with 3010 count) – 10/10/10/10

B2: DB Neutral Standing Shoulder Press (6kg with 3011 count) – 12/1/12/12

D: Thrusters: 108

Fitness Week 27

thegymbunny — Wed, 09 Sep 2009 14:33:24 +0000

Monday

A1: BB Heel Elevated Squat (20kg BB with 4010 count) – 10/10/10/10

A2: Chest Supported Row (7.5kg DB with 4011 count) – 10/10/10/10

B1: Single Leg Dead Lift (12kg KB with 4011 count) -10/10/10/10

B2: Flat DB Bench Press Neutral Grip (8kg x 2 with 4012 count) – 10/10/10/10

D: Burpees: 62

Wednesday

A1: DB Split Squat (5kg DB with 3010 count) – 10/10/10/10

A2: Chin Up (improvised to incline chin up) – 10/10/10/10

B1: BB Romanian Deadlift (40kg BB with 3010 count) – 10/10/10/10

B2: DB Neutral Standing Shoulder Press (6kg with 3011 count) – 10/10/10/10

D: Thrusters: 81

Thursday

A1: BB Heel Elevated Squat (20kg BB with 4010 count) – 10/10/10/10

A2: Chest Supported Row (710kg DB with 4011 count) – 10/10/10/10

B1: Single Leg Dead Lift (12kg KB with 4011 count) -12/12/12/12

B2: Flat DB Bench Press Neutral Grip (8kg x 2 with 4012 count) – 10/10/10/10

D: Burpees: 72

Fitness Journal Week 26

thegymbunny — Wed, 02 Sep 2009 13:59:54 +0000

MONDAY

A1: Split Squats (BW) – 20 secs / 10 sec rest x 2 sets

A2:Push Ups (BW) – 20 secs/10 sec rest x 2 sets

B1: Deadlift (20kg) – 20 secs / 10 secs rest x 2 sets

B2: Back Row (16kg) – 20 secs/ 10 secs rest x 2 sets

WEDNESDAY

A1: BB Heel Elevated Squat (20kg) with 4010 count – 10/10/10/10

A2: Chest Supported Row (10kg x 2) with 4010 count – 10/10/10/10

B1: Single Leg Deadlift (12kg KB) with ? count – 10/10/10/10

B2: Chest Press (8kg KB x 2) with ? count – 10/10/10/10

C1: Calf Raise (15kg DB) with ? count – 10/10/10/10

D: Burpees (5mins) – 60

Fitness Journal Week 16

thegymbunny — Tue, 23 Jun 2009 14:34:02 +0000

MONDAY

A1: DB Lunge (5kg x 2) – 8/8/9/8

A2: Staggered Push Up (BW) – 12/12/12/12

B1: Romanian Deadlift (24kg KB) – 13/12/12/6

B2: 2 Arm Back Row (8kg KB) – 12/12/12/10

C: Leg Matrix (24 Squats, 24 Lunges, 24 Jump Squats, 24 Jump Lunges) – 2 sets in 4:18

THURSDAY

A1: Heel Elevated Squat (12kg KB) – 12/12/11/13

A2: Shoulder Press (6kg x 2 BB) – 12/11/12/12

B1: Back Row 1(7.5KG DB) - 1 2/11/14/14 (the change from the KB to the DB gives me a better range of motion for the row effectively making it harder as well)

B2: Narrow Push Up(BW) – 11/11/13/14

C: Burpees – 63

SATURDAY

A1: Deadlift (35kg warm up/ 55kg/55kg/60kg/65kg) – 5 reps each *PERSONAL RECORD OF 65KG!!*

A2: Chest Supported Row (12kg KB x 2 for first two sets, 16kg KB x 2 for remainder) – 5 reps of each

B: Barbell Shoulder Press (25kg) – 5 reps of each

C: Jump Squats (6kg KB) – 20secs with 10 secs rest x 8

SUNDAY

Swimming: 14 laps of the pool with a break in between.

Yes, I can.

thegymbunny — Mon, 15 Jun 2009 14:49:57 +0000

Weighloss has been somewhat lack lustre this month due to unmentionable carb sabotage. That said, I am determined to get to my second mini-goal save for my durian debarcle this evening. 22g of carbs! REALLY!

E threw the gauntlet down, he wants me to make goal by the end of the month. If I manage to get there, I am allowed to skip the burpee portion of the work out.

If you are at my gym, you will know that burpees = pain where the sun does not shine. To be given a free pass to skip it, is better than striking the lotto! Right now, I am about 2kg (4.4lbs) to go and it is definitely possible to reach this goal by 30 June! I’ll be re-starting the extra activity day either with skipping or class at CF (I’ve yet to decide)

Stay tuned!

Fitness Journal Week 13

thegymbunny — Tue, 02 Jun 2009 02:41:35 +0000

Wonderful beginnings. I had an awesome Monday sesh, did not push myself to failure but lifted a heavier weight compared to last week with NO back spasm.

MONDAY

A1: Front Foot Elevated Split Squat (BW) – 5/6/6/7/8

A2: Narrow Push Ups (BW) – 8/7/6/7/6

B1:Romanian Deadlift (28kg) – 7/7/9/8/9

B2: One Arm Bent Over Row (12kg) -8/6/7/7/8

C:Thrusters – 61

THURSDAY

A1: Heel Elevated Squat (12kg) – 8/8/8/6/6

A2: Shoulder Press (12kg) – 8/8/8/8/7

B1: Back Row (24kg) – 6/6/7/7/7

B2: Push ups (BW) – 6/7/8/8/9

C: Burpees – 52

SATURDAY

Barbell Shoulder Press (20kg) – 5/5/5/5/5

Incline Pull Up (BW) – 5/5/5/5/5

Barbell Squat (25kg) – 5/5/5/5/5

Ab Matrix:

Fitness Journal Week 12

thegymbunny — Thu, 28 May 2009 15:36:41 +0000

It is not a mistake that week 10 and 11 are missing. Week 10 was canvassing the streets of HK looking for my next bargain and 11 trying not to lose a lung or faint from coughing too hard.

D2 is different from E in terms of training style but he is as encouraging and, gives clear explanation of lifting posture, effective modifications if you are unable to complete it.

MONDAY

A1: Front Foot Elevated Split Squat (BW) – 6/6/5/5/5

A2: Narrow Push Ups (BW) – 6/7/7/6/7

B1:Romanian Deadlift – 6/6/6/6/6

B2: One Arm Bent Over Row – 6/63/-/6

C:Thrusters – 68

THURSDAY

A1: Heel Elevated Squat (12kg) – 7/8/7/7/7

A2: Shoulder Press (12kg) -8/8/7/8/8

B1: Back Row (20kg) – 11/11/12/14

B2: Push ups (BW) -8/9/9/7/6

C: Burpees – 61

SATURDAY

A: Deadlifts (50kg) – 5/5/5/5/5

B: Standing Shoulder Press (8kg) – 5/5/5/5/5

C: Incline Chin Up (with chains) – 5/5/5/5/5

D: Jump Squats (5kg) – 8 sets of 20 secs