A gymbunny, I will be » HIIT

two months without gym = weak sauce

thegymbunny — Mon, 04 Jan 2010 15:36:09 +0000

^$%!^*^$#

I went back to the gym today for the first time in two months. I did 2/3 of the sets that I would usually do at lighter weights, same reps. ^$%!^*^$# ^$%!@^*^$1# *^$%!!^*^$# mother freakin’ chugger.

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

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

B1: BB Romanian Deadlift (35kg BB with 3010 count) – 10/10/10

B2: DB Neutral Standing Shoulder Press (5kg with 3011 count) – 10/10/10

D: Thrusters (5kg x 2) : 55

Can someone spell weaksauce?! F-A-I-L! Tomorrow C25K! :)

Fitness Journal Week 22

thegymbunny — Thu, 06 Aug 2009 03:37:11 +0000

June & July were not exactly smooth months in terms of work out with three vacation intermissions. It steals the momentum which I live on, I must admit.. Weight loss did still happen much to my surprise but, it has not been as productive as I presume it would have been if I had not strayed.

EJ crack their evil heads and come up with a challenging workout so, the routines (irony!) are hardly um, routine. July’s workout was made of the devil, it left me with aching and had me miss another session because, I simply could not get out of bed. Given that I have been working out consistently for the last 4 months, that says alot!

August’s routine seems compartively easier and since, I aced my Deutsch exams , I can now work out on Wednesdays too!

Enough of the foreplay

WEDNESDAY

A1: Deadlifts (24kg Kettlebell) – 12/12/12/12 with a 4010 count

A2: Back Row (orignally incline chin up) = 12/12/12/10 with a 4010 count

B1: Wide Push Up – 12/12/12/12 with a 4010 count

B2: Wide Squats (16kg Kettlebell) – 12/12/10/12 with a 4012 count

C: Kettlebell Swing (12kg Kettlebell) – 56 swings

I saved myself on the KB swing because, I was close to dead with the wide squats. Inspite of that, my arms hurt and the back of my legs hurt too! Urk!

THURSDAY

A1:

A2: Shoulder Press (5kg x 2) – 12/12/12/12

B1: Back Row (15kg DB) – 12/12/12/12

B2: Push Up (BW) – 12/12/12/12

C: Burpees: 52

SATURDAY

A: Chest Supported Row (16kg x 2) – 5/5/5/5

B: Incline Bench Press (10kg x 2 for first 2, 11kg for last 2) – 5/5/5/5

C: Deadlift (55kg, 55kg, 62.5kg,65kg) – 5/5/5/4

D: Burpees: 50ish (I lost count)

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

Fitness Week 9

thegymbunny — Mon, 11 May 2009 15:48:01 +0000

MONDAY

Routine	Reps	Timing	Time	Rest	Weight
Elevated Front Split Lunge	6/8/6/6	4010	60 secs for each leg	60 secs	-
Narrow Push Ups	8/8/8/8	4010	60 secs	60 secs	-
Romanian Dead Lift	8/8/8/8	4012	60 secs	60 secs	24kg KB
One Arm Bent Over Row	8/8/8/8	4012	60 secs	45 secs	6kg DB
Trusters	-	-	5mins	-	5/6kg x 2 BB

Completed 64 thrusters. I can definitely go heavier for the bent over row but, it was the first time doing this so i did not want to wuss half way. Will up the weight to 8kg next week.

TUESDAY

320 skips in 10:21 which is a vast improvement from last week

WEDNESDAY

310 skips in 9:20

THURSDAY

Fitness Week 8

thegymbunny — Mon, 04 May 2009 14:55:36 +0000

MONDAY

Routine	Reps	Timing	Time	Rest	Weight
Elevated Front Split Squat	10/10/11/11	4010	60 secs for each leg	60 secs	5/6kg x 2 BB
Pushups	11/11/11/12	4010	60 secs	60 secs	-
Romanian Dead Lift	10/10/10/11	4012	60 secs	60 secs	20kg KB
One Arm Bent Over Row	11/10/11/10	4012	60 secs	45 secs	16kg KB
Trusters	-	-	5mins	-	5/6kg x 2 BB

By week eight, one should feel sufficiently buffer, more energetic but in comparison to two weeks’ before, I fought so much harder to complete my reps and maintain my form. The deadlifts seemed significantly tougher, as with the rows. As much as I would like to, E mentioned that it could be a response from Saturday’s workout which is plausible. Together with the stalemate in the weight loss situation, it just added to the "bleh". Either way, I am still in this for a win so, with E’s advice, I’m adding an extra cardio day tomorrow

I will win.

TUESDAY

320 skips in XX:XX time (It’s XX because the timing was crap) I worked late and, couldn’t cycle as planned so I decided to skip instead just so I could put an extra cardio day in. Certainly glad that I pushed on inspite of the fact that every bean in my body wanted to stop.

THURSDAY

Routine	Sets	Reps	Rest	Weights
Heel Elevated Squats	4	12/11/10/11	60	12kg
Shoulder Press	4	11/11/11/13	60	6kg x 2 BB
Back Rows	4	11/11/12/14	45	20kg KB
Push Ups	4	13/11/14/10	45	BW
Burpees	1	5 mins	-	BW
KB Swings	1	3 mins	-	8kg KB

It was a significant difference from Monday. Completed 58 burpees, a teeny improvement. Mostly, I struggle with doing reps from beginning to end without a break, not even a second. That’s my target next week. To continually do it till failure. For awhile now, I had wanted to try out a KB swing because, it looks so fun. Since, I am not able to attend on Wednesday, E let me give it a whirl. Must say, I quite like it. Completed 71 swings in 3mins, and this is after the regular Thursday work out.

SATURDAY

Routine	Weight	Sets	Reps	Remarks
Barbell Back Squat	30/35/25/25	4	5	the last two sets were full squats
KB Back Row	24/24/24/24	4	5
DB Bench Press	16/20/20/20	4	5
Squats	BW	2	24	Completed leg matrix in 4mins and 50 secs
Lunges	BW	2	24
Jump Squats	BW	2	24
Dynamic Lunges	BW	2	24

I need to try harder at squats. Mentally, it is a fear that I am not able to lift the weight that I am squatting. Even though EJZ are there, I still fear. It is not rational. Eventually, I was able to do 25kg with no pause, decent form (for me, at least!). On Sunday, I work up with sore arms which was strange since, my Saturday’s BP is a weight that I’ve been using for two weeks straight. Hmm.

Fitness Journal Week 6

thegymbunny — Mon, 20 Apr 2009 14:48:35 +0000

Working out with sore muscles is not the least bit fun.

MONDAY

Routine	Reps	Sets	Timing	Time	Rest	Weight
Elevated Front Split Squat	8-10	4	4010	60 secs for each leg	60 secs	5kg x 2 BB
Pushups	10-12	4	4010	60 secs	60 secs	BW
Romanian Dead Lift	10-12	4	4012	60 secs	60 secs	20kg KB
One Arm Bent Over Row	10-12	4	4012	60 secs	45 secs	16kg KB
Thrusters	-	-	-	5mins	-	5kg x 2 BB

Still brutal, I am not bent down all the way for the split squats though, I made sure that I had better form. Extremely trying to work till failure so only managed failure for the thrusters. Complete 45 thrusters which is double of last week’s routine.

THURSDAY

Routine	Sets	Reps	Tempo	Rest	Weights	Remarks
Heel Elevated Squats	4	8-10	4010	60	8kg	Avg. 8
Shoulder Press	4	10-12	4010	60	5kg x 2 BB	Avg. 12
Back Rows	4	8-10	4012	45	20kg	Avg. 10
Push Ups	4	8-10	4012	45	BW	Avg. 10
Burpees	1	5mins	-	-	BW	45 burpees

Guess what? Still brutal. Though, this time I can concentrate better on my form. Trying not to hunch my shoulders during my back row. Legs still jelly though so burpees were a little hopeless. A girl in my class did 91 burpees! Ninety ONE! That said, she also does 32kg KB deadlifts.

SATURDAY

Routine	Weight	Sets	Reps	Remarks
Barbell Back Squat	15/20/30/35/35	5	5
KB Back Row	20/20/24/24/24	5	5
DB Bench Press	16/16/20/20/20	5	5
Squats	BW	2	24	Completed leg matrix in 6mins and 28 seconds
Lunges	BW	2	24
Jump Squats	BW	2	24
Dynamic Lunges	BW	2	24

The barbell back squat was really fun. I should squat lower, but there’s a constant fear of not being able to get back up. I should trust the trainers. I love the camaraderie in class, having the girls or E spot me in case it is too heavy which happened in my first set. My arms are hurting alittle which is GREAT :)

Fitness Week 5

thegymbunny — Tue, 14 Apr 2009 01:39:59 +0000

EJ changed up the regular routine just as I was beginning to like it.

Routine	Reps	Timing	Time	Rest	Weight
Elevated Front Split Squat	8-10	4010	60 secs for each leg	60 secs	-
Pushups	10-12	4010	60 secs	60 secs	-
Romanian Dead Lift	10-12	4012	60 secs	60 secs	16 kg KB
One Arm Bent Over Row		4012	60 secs	45 secs
Trusters	-	-	5mins	-	10kg BB

It was ALL brutal, lunges are my absolute weakness. My core is akin to jelly – all wobbly and BARELY maintaining form. My calves kept shaking throughout, my arms were shaking too. My form is less than perfect, I need to concentrate on getting perfect form every single time

THURSDAY

Routine	Sets	Reps	Tempo	Rest	Weights	Remarks
Heel Elevated Squats	4	8-10	4010	60	8kg	-
Shoulder Press	4	10-12	4010	60	10kg	-
Back Rows	4	8-10	4012	45	12kg	-
Push Ups	4	8-10	4012	45	BW	-
Burpees	1	5mins	-	-	BW	45 burpees

Still brutal. The first set of two exercises left my legs all wobbly. Burpees were done in less than perfect form because I just COULD NOT get my legs straight out. Need to work on my back rows so I can truly feel the burn.

SATURDAY

Routine	Weight	Sets	Reps	Remarks
Deadlift	35 /40/45/45/45	5	5
KB Back Row	8 /12 /12/12/12	5	5
DB Shoulder Press	8/8/8/8/8	5	5
Squats	BW	2	24
Lunges	BW	2	24
Jump Squats	BW	2	24	no jump for second set
Dynamic Lunges	BW	2	24

Secretly, I must love torturing myself. I am in pain, the good kind of pain still. Except, I’m due for a hike tomorrow with the girls AND I have a normal session on Monday! h.e.l.p!

SUNDAY

2hr hike (about 6km) at MacRichie Reservoir (from Upper Thomson Road Car Park till Rifle Range Road)

Fitness Week 4

thegymbunny — Mon, 06 Apr 2009 10:05:43 +0000

Week 4: Weight loss so far- 3.5kg

Monday

Warm Up:

Jumping jacks x 20

60 secs of side plank (centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (20kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg)

Completed all 10/10 sets, current rep average 15 except for burpees which is at 8-10. Accomplished last week’s goal for putting in 10 reps in for burpees.

Thursday

Warm Up:

Jumping jacks x 20

60 secs of side plank (centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

40 secs of Kettlebell deadlifts / 20 secs of rest x 5 (20kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg for the first two sets, 20kg for the next 3 sets)

Completed all 10/10 sets.

Saturday

Warm Up:

Jumping jacks x 20

60 secs of side plank (centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

4Osecs of Kettlebell squats / 20 secs of rest x 5 (8kg)

40 secs of Kettlebell dead row / 20 secs of rest x 5 (20kg)

Work Out 2:

40 secs of Kettlebell shoulder press / 20 secs of rest x 5 (4kg x 2)

40 secs of Kettlebell Jump Squats (frog jumps) /20 secs of rest x 5 (8kg x 2)

Progress: Completed all 10/10 sets. Most reps average between 12-15 except for frog jumps which is at 10 jumps.

Fitness Week 3

thegymbunny — Mon, 30 Mar 2009 10:01:54 +0000

It is becoming easier but, E makes sure that I keep on my toes by increasing my weights or encouraging me to up my speed.

MONDAY

Warm Up:

Jumping jacks x 20

60 seconds of Side Plank (Centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (16kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg)

Completed all 10/10 sets, current rep average 12-16 except for burpees which is at 6-8. This week’s goal is to get at least 10 reps in for burpees.

THURSDAY

Warm Up:

jumping jacks x 20

30 secs of Side Plank (Right + Left + Centre) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (16kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg)

Completed all 10/10 sets, current rep average 15-17 except for burpees which is at 6-8. Still have yet to reach burpee goal

SATURDAY

Warm Up:

jumping jacks x 20

30 secs of Side Plank (Right + Left + Centre) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (16kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of dead row / 20 secs of rest x 5 (16 kg)

40 secs of shoulder press /20 secs of rest x 5 (4kg x 2)

Progress: Completed all 10/10 sets, current rep average 15 except for push ups which are at 12.