April 29th, 2014

for some reason, i'm super chubs still haha i guess dieting really does matter! haha oh welll!!

Workout for today

Bench press
10 reps 135lbs
10 reps 185lbs
8 reps 205
5 reps 225
1 reps 235 (relaxed at the bottom) then 4 reps at 225
5 reps at 225

Inclined dumbbell press
2x10 75lbs
3x6 95lbs

Chest flies
3x10 iunno the weight

played around with weighted pullups and dips!

April 28th, 2014

Yesterday's Workout

warm up with some squats and shoulder presses

10 reps at 95lbs

So, i haven't squatted in a while so i decided to take it easy!

Front squats

5 reps at 135

5 reps at 225

3x5 at 275

(before each set at 275, I did 10 hand-stand pushups)

random stuff...

3-5 rounds

10 butterfly sit-ups

10 v-ups

3x15 GHD Sit ups (all the way down)

Rak Chazak April 27, 2014

Last official rak chazak of this school yearr!! :):)

Partner WOD :)

2 Wheelbarrows 

8 suicides

300 squats

4 suicides

200 pushups

2 suicides

100 burpees

4 suicides

50 box jumps

8 suicides

4 partner drags/8 piggy backs

April 24, 25, 26

April 24th
Though my wrists were dead, I had to do some sort of exercise LOL

Strict shoulder press at 115lbs
8-8-8-8-10 (42 reps oops.. i meant to do 50 reps oh well! missed a set haha)

then

10 mins EMOM
10 pushups
15 v-ups
2 min break
10 mins EMOM
10 pushups
15 squats

April 25th

2 hours of SQUASH!!! super fun!! cept i chaffed a lil bit of my second toe! haha so much pivoting!! lol just like badminton!! love it! :) haha we actually played... 8-10 matches up to 11 in a row... LOL it was intense.. so much cardio! haha

April 26th

Strict shoulder press at 115lbs
10-9-8-7-6-5-4-3-3 (supposed to be 3, 2, 1) but i think the weight wasn't heavy enough so i was like.. 3 again LOL (55 reps)

5 pullups.. i hate this.. iw as supposed to do more, but i got lazy!

I guess you can consider this a rest day and the day before a cardio day! LOL

Jireh! :)

WRISTS BURNING!

LOL so yesterday i did 3 hours of rock climbing!!! MAAAANNN it KILLS!!! haah there were points were i just fell off the top like mufasa cos my grip just gave out! haha sorry.. BOULDERING not rock climing! still don't know the full difference yet, but its really fun!!
anyways, i guess i got 2 rest days in a row! cos i didn't have time to workout yesterday! :(
i'll try to do something today! probably just body weight stuff cos i don't htink i'll be able to pick up many weights!!!

April 23, 2014

Rest day
Bouldering for 3 hours
= SUPER SORE WRISTS

Jireh!

April 21, 2014

April 21

3x10 leg raise thing holding 95lbs (left, middle, right = 1 rep)

3 rounds with 95lbs
10 strict shoulder press
10 bent over rows

4 round with 135lbs
5 strict shoulder press
10 bent over rows

attempted some ab rolling stuff

Bench press
10 reps at 135lbs
3x10 at 185lbs

April 22nd

Rest day - played squash with renee for 1hr! :) twas fun!! tho my shins are still injured!

Jireh! :)

April 20, 2014

HILL RUN!! :D

6 Forward/Backward run
4 Jumps (Fwd/Bwd)
6 Karaokes
2 Pentajumps
3 forward run
2 lunge jumps
2 Forward run/sprint
1 piggy back

aha this was so much harder than i rmbed them being haha but great cardioo!!

Jireh!!

April 19, 14

5 Rounds for time:
5 deadlifts 275lbs
10 burpees

4:11rx!!!!
Oct 10, 2012, I got 6:02rx so killed my previous time! :) really happy about that!!! :D

April 17, 2014

I wanted to snatch yesterday!! :(:( so sad it didn't happen! my shoulders were to bust!!!

Warm-up
1-2 sets of 10 shoulder press at 95lbs (thats when i felt my shoulders just tired from all the oly lifting hte past few days!) soo i was like, no snatches today i guess! :(

I NEED MORE WEIGHT! haha jokes oh well! this was my WOD:

5 rounds for time:
10 deadlifts 275lbs
10 burpees over the bar
30 double unders

it was pretty tiring haha (wish i had 315lbs tho)

April 16, 2014

WOD:

CLEANs day!!

5 reps 135lbs

2x4 185lbs

2x4 205lbs

3x3 225lbs

4x2 255lbs

Max reps at 275lbs (3 reps in total!...failed like 4 times as well)

Man i think my left clavicle is protruded so when I clean, i bruise it really easily!! :( so weird!!

oh welll!! it's all good!

Then

100 pushups

100 v-ups
immediately, i just pulled 3 deadlifts at 275lbs for fun!

this last part was way harder for me than it should have been!!! LOL

Jireh!!

April 14-15, 2014

Maann i have 2 exams! tmr and the day after and have been cramming!! also, yesterday I slept weird!! so i woke up with stiff neck! thank God my dad is a physio and I'm all good now! :) haha

April 14, 2014
REST DAY
Fix my neck  and massage my super sore traps from all those cleans the other day!

April 15, 2014

warm-up with HSPUs (elevated) I used 1 45, 2 25s, and 1 10lbs plates for each arm

Then...

SNATCHESSSS :) haha
5x6 65lbs
5x4 95lbs
5x3 115lbs
5x2 135lbs
Goal - try to finish each set on the minute ish.... and rest around 1-2 mins between sets

so I haven't done snatches in a while and decided to go "light"... man I'm glad I decided to go light! LOL but yeah! this was great! by the end ur tired, but the feeling is really there!!! i think if i practice this enough, i'll be able to snatch my 225lb that I ALMOST had on sunday soon! :)

Jireh!

April 13/2014

4x6 squat cleans 135lbs
3x4 squat cleans 185lbs
4x3 squat cleans 205lbs
3x2 squat cleans 225lbs

random jokes attempts of snatching 225lbs!! (actually almost got it twice! was too scared!! i need to just stick it!!)
also did some rak chazak coaching!!! and some stuff! :)

Jireh!

april 12/14 night

night WOD... too many things on my mind! so i needed to do a quickie!

42-30-18 KB swings
21-15-9 Butterfly situps
10-10-10 burpees

April 12/14

just did upper body today!! LOL with bma and jeff! cos they like that kind of stuff!! i really don't like that edema feeling in my arms!! LOl but its cool! haha

bench press: (my weakest lift)
10 reps 45lbs
6 reps 95lbs
10 reps 135
10 reps 185
8 reps 205
4 reps 225
1 rep 245 then 3 reps at 225
10 reps 185

 Random weird fly stuff? 3x10 reps? iunno what weight
3-5x10 bicep curls with 45lbs? or soemthing! i don't really know what was happening at this point lol

play around with tricep stuff (maxed out machine)

yahh!! that was fun! if i have time, i'll do another WOD today, but iunno! got things to do today! so we'll see!

Jireh!

april 11, 2014

Strength:

1 squat clean, 4 front squats, 1 split jerk

95lbs, 115lbs, 135lbs, 185lbs, 205lbs, 225 (just a clean and jerk...too tired to squat haha)

WOD:

5 rounds

3 front squats @225lbs (bar starting on the ground)

10 burpee over bar

run 500m

(catching up to you josh!!!)

haha

should record these

i've started working out without timing my things!!! its really weird! not as motivating.. but at the same time easier to pace myself! I also find htat I really enjoy working out to slow christian music!!! its really rlaxing and great! :)

anyways this past week:

Saturday:
5 rounds for time (but i didnm't time)
30 squats
15 burpees
run ~175m with 135lbs on back

this was pretty tiring! haha

Sunday:
Coached rak chazak...

Monday:
Squat clean and Jerk Ladder starting at 135lbs
I got to 255lbs then failed at 275lbs
3 rounds for time
10 deadlifts @275lbs (all the weight i own)
20 pushups
run ~500m

was pretty toast after this one! running kills me :(

Tuesday:
Rest

Wed:
play around at the gym... mostly just core and straight legged deadlifts... more just for fun though\
oh yeah! did like 15 C&J in a row @145lbs for jokes.. it's mostly cardio!

Thursday:
Started with some squat cleans and front squats at 185lbs.. but then got interrupted so i did a super fast WOD
21-15-9
KB swings 53lbs
pushups

then for fun did some couch burpees! - so feet must land on couch and u essentially do an elevated pushup! - they are fun!