A gymbunny, I will be » lunges

Fitness Journal Week 17

thegymbunny — Thu, 02 Jul 2009 03:27:17 +0000

MONDAY

A1: DB Lunge (5kg x 2) – 8/9/8/9

A2: Staggered Push Up (BW) – 11/11/11/13

B1: Romanian Deadlift (24kg KB) – 14/14/14/12

B2: 2 Arm Back Row (16kg KB/ 15kg DB) – 13/14/14/12

C: Leg Matrix (24 Squats, 24 Lunges, 24 Jump Squats, 24 Jump Lunges) – 2 sets in 4:06mins

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.

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