Jin's New Log

[jijin]

5/6/2007
Jog for 20 minutes on hilly terrain, about 1.2 miles

Pullup max out - 9.5 reps
Band ext rotation
behind neck band pulldown

[jijin]

6/6/2007 (73kg)
DB 1-arm High Pull 30kg 2x12e, 1x10e (tired, hyperventilating)
A1 Goblet BSS 20kg 3x8e
A2 DB 1-arm Split Jerk 20kg 3x8e
B1 DB 2-arm overhand row 2x17.5kg 3x8
B2 Decline Pushup (Reebok Step) BW x15, x7, x8
C1 Hanging Leg Raise (knee bent) BW 3x8
C2 SB Jackknife Rotation 3x6e
D1 SB Rollout 3x10
D2 SB x-body Mtn Climber 3x8e
E1 Plank w/arms on ball 3x30s
E2 Reverse Crunch 15, 12, 13
Prehab work

20 minutes playing dodgeball with my friends right after getting back from the gym (with both a tennis ball and a 5kg medicine ball)

* Man this was a tough and extremely fun workout. Haven't done a low rest, high rep workout in a long while. Was still having some DOMS from Monday's workout
* I couldn't finish the last 2 reps on the 1-arm db high pull because I breathing hard and hyperventilating. Didn't want to continue because my form was getting crappy. I definitely I could go heavier by at least 5kg more, but for now I think I need to improve my conditioning
* The BSS/split jerk superset was a killer as there was no rest between exercises. I had to take a 10-15s breather between exercises as I was starting to feel light headed. As with the high pull, could definitely go a lot heavier, but still need to deal with my conditioning.
* Will use a lot heavier weights next time for my rows.
* Total workout time was about 40 minutes, but I did some prehab work after that

[jijin]

8/6/2007
TT Synergy Fat Loss Workout C
A1 Squat Jump BW 3x6
A2 Side plank 3x30s each
B1 Conventional Deadlift 100kg 1x8 (regular grip), 2x8 (mixed grip)
B2 CG DB Floor Press 2x22.5kg 3x8
C1 Pullup BW 1x6, 2x5
C2 SHELC BW 3x20
"Optional arm work"
D1 RDL 80kg 2x8
D2 NG Seated Row #7 20, 15
E1 Dips 12.5kg 2x8
E2 Goblet Reverse Lunge 2x8e
HIIT Treadmill 6x60s:60s (work:rest), 5 min warm up, 5 min cool down

* Deadlifts felt good. Went up faster than my sumo deadlifts. Was very happy with that. The high pulls and power cleans are really helping. Was also happy that I can hold on to it with a regular grip for 8 reps
* Could have gone heavier on the floor presses if the program asked for some rest between the exercises. Was a perfect weight though, as I repped out on the last set at the 8th rep.
* I hate arm work, so when CB put in "optional arm work", I took it as an excuse to hit my posterior chain, as well as did some compound upper body work.
* HIIT was good, as I went quite fast compared to a long time ago. It was quite effortless as well. All thanks to deadlifts and posterior chain work.

[jijin]

9/6/2007
2 hours of badminton. Was trashed, but reflexes and speed have improved. My friend made me ran all over the court. Great and fun workout.

Did 2x1 deadlifts @ 100kg for fun, and 1x5 @ 80kg just to groove the pattern. Did some 1-leg RDL 3x6 @ 25kg (left leg) and 2x6 @ 25kg (right leg), as well as some prehab work. My whole upper back is sore from yesterday.

[jijin]

11/6/2007 (72.4kg)
TT Synergy Fat Loss - Workout A(2)
A1 Power Clean 52.5kg x5, 55kg x5, 57.5kg x5
A2 Plank w/arms on Ball 3x45s
B1 DB Chest Press 2x27.5kg 3x8 + 2x20kg 1x8
B2 DB Row w/hand on SB 30kg 3x8e + 20kg 1x8e
C1 1-leg squat 5kg 3x12e
C2 Inverted Underarm Row BW 13, 11, 8
Prehab work
HIIT: 5 min warm up jog, 8 x 30s:60s (work:rest), 5 min cool down jog
work - 15kg DB 1-arm swing, rest: jog @ 5-6mph
4 sets of Farmer's Walk with 2x40kg DB

* Last set of powercleans were a little hard. Keeping it at 57.5kg for next week.
* Had a perfect DB Chest Press set, as I repped out exactly on the last rep of the last set at 2x27.5kg and the back off set of 2x20kg
* Should have picked up a heavier DB for the swings. Didn't feel as intense as sprinting. It did start feeling quite hard at the end. Maybe I should do sprints during the "rest" periods.
* For the first time since I joined this gym, I have seen someone who actually squatted and deadlifted properly! He even did a Power Snatch with really good form!
* Will do some HIIT sprints tomorrow, with some bodyweight stuff, as well as a max rep pullup

[jijin]

12/6/2007
Max Pullup BW 1x10

Aerobic Intervals: 120s:120s (Run:jog/walk) 3 sets
Biking: about 40-50 minutes

* Went out on my bike to get some new tires that are more suited for road use. My current tires are knobby type. Changed them to some Continental Contact. And man they are great change! Nice rolling, and way faster too. Means I can focus more on speed

[jijin]

13/6/2007 (72.3kg)
TT Synergy Fat Loss Workout B(2)

DB 1-arm High Pull 32.5kg 3x12e
A1 Goblet BSS 25kg 3x8e
A2 DB 1-arm Split Jerk 22.5kg 3x8e
B1 DB 2-arm Overhand Row 2x22.5kg 3x8
B2 Decline Pushup (Reebok) BW x17, 2x8
C1 Hanging Knee Raise 3x8
C2 SB Jackknife Rotation 3x6e
C3 SB Rollout 3x10
C4 SB x-body Mountain Climber 3x8e
C5 Plank w/arms on SB 3x30s
C6 Reverse Crunch 8, 12, 8
Prehab work

* I'm a sucker for abuse, and this workout is just what I love as I am not as good with these kinda workouts. super high intensity, super short rest times. Like doing A1 and A2 without rest between legs and sets. I HAD to take a quick breather between sides otherwise I'd keel over. Gonna try to reduce these short rests, and increase the weights.
* Was weaker on the BSS than what I know I should be able to do, due to the intensity of the high pulls. Which btw was really fun! kinda fun to be able to pull those weights up to shoulder level with one arm.
* Managed a lot better with the high pulls, as I upped the weight AND completed the sets
* Made the core circuit into one HUGE circuit without rest between exercises. It was tough as I couldn't finish 15 reps of the reverse crunches
* Can't wait for friday. Deadlift day!

[jijin]

15/6/2007 (72.3kg)
TT Synergy Fat Loss Workout C(2)
A1 Squat Jump 5kg 3x6
A2 Side Plank 30s 3x1e
B1 Conv. Deadlift 105kg 3x8
B2 DB CG Floor Press 2x25kg 3x8
C1 Pullup BW 2x6, 4+1, 3
C2 SHELC BW 3x20
Assisted 1-arm pullup 3x1e
Assisted 1-arm pushup (with blue band) 5x3e
Attempted to do muscle up on a bar - unsuccessful
Goblet Lunge 27.5kg 2x8e
Pullthru #14 2x8
HIIT: Treadmill, level 7 incline, 6 x 60s:60s (work:rest)

* Great workout.
* Deadlifts to floor presses without rest is still quite challenging. Might try upping the weight a lot more the next time on the floor presses.
* Pullups were ok. Messed up on the last set, so had to reset and do another rep. Did another set after that just to get some volume
* Did some assisted 1-arm pullups, where I pull towards one side, and the other arm provides as much assistance as possible.
* Did some 1-arm pushups, which were assisted with a blue band. Gonna try to progress to an unassisted 1-arm pushup. This should help up my bench numbers a bit
* Tried to do some muscle-ups. Still can't get through the transition from pullup to dip.

[ParanoidAndroid]

Good stuff..doing this workout without rest would kill me...how long you planning on cutting for?

[jijin]

Total of 4-8 weeks, depending on progress by the end of this first 4 weeks. I will go down to as low as 70kg (about 155lbs). Then at that time I'll start increasing cals regardless of the program I am on.

[jijin]

16/6/2007 (yesterday)
Circuit 1
1-leg Deadlft x5e
Assisted 1-arm pushup x5e (off-hand off the floor with 5 fingers)
Pistols x5e
Assisted 1-arm Pullups x3e (with green band, off hand holding bar with 3 fingers)
Lateral Lunge x12e
Mountain Climber x15e

1 min rest

Circuit 2
Y-Squat x15
CG Pushup x12
1-leg RDL x12e
NG Inverted Row on Rings (with false grip) x12
Crossover Lunge x12e
Reverse Crunch x15
Ab Rollout x15

1 min rest

Circuit 3
Band Deadlift (green) x8
Band Resisted Pushup (red) x8
Band Squat (blue) x8
Band Row (red) x8
Static Lunge (blue) x8e
Plank - 70s

* was really busy yesterday so didn't post
* did these 3 circuits in the morning
* 1 min rest between circuits, no rest between exercises.
* took a total of 20 minutes to complete

[jijin]

18/6/2007 (71.9kg)
TT synnergy fat loss Workout A(3)
A1 Powerclean 57.5kg 2x5, 1x4, 55kgx1
A2 Plank w/arms on SB 45s 3x1
B1 DB Chest Press 2x30kg 2x8, 1x4, 2x22.5kg x8
B2 DB Row w/arms on SB 35kg 3x8e, 25kg 1x8e
C1 1-leg squat 7.5kg 2x12, 5kgx12
C2 Inverted Underhand Row BW 14, 11, 9
Prehab work
HIIT (run outside) 6x 30s:90s (work:rest)

* Was a tiring workout. Mentally drained. I think I need to up my cals a little this week to improve my recovery a bit. I think the circuit and my workload over the weekend has affected this workout
* Missed the last rep of powerclean, as my mind just went blank after I pulled it, and I didn't dip. Tried a couple more times, and I still couldn't dip. Lowered the weight and did one rep just to make up the reps.
* maxed out at 2nd set of DB bench. Could barely do the 4th rep of the 3rd set.
* My running also seemed to have suffered as well, as I feel I was a little slow on the road.
* Tomorrow will be some light recovery workout

[jijin]

19/6/2007

Feeling a little beat. Stayed in bed a little longer after I woke up. Didn't exercise today (although I did 1 set of 11 pulups). Just relxed, worked, walked and some light stretches. Took a nap after work. Definitely need to focus on my recovery.

Going to increase calories on workout days from tomorrow

[jijin]

20/6/2007 (72kg)
TT Synergy Fat Loss Workout B(3)

DB 1-arm High Pull 35kg 3x12e
A1 Goblet BSS 27.5kg 3x8e
A2 DB 1-arm Split Jerk 25kg x8e, x5e, 22.5kg x8e
B1 DB 2-arm Overhand Row 2x25kg 3x8
B2 Decline Pushup (Reebok) BW x20, x10, x9
C1 Hanging Knee Raise 3x8
C2 SB Jackknife Rotation 3x6e
C3 SB Rollout 3x10
C4 SB x-body Mountain Climber 3x8e
C5 Plank w/arms on SB 3x30s
C6 Reverse Crunch 3x15
Prehab work, Squat Iso-hold

* As usual this was the toughest day in the plan
* Could do BSS without rest between leg and no rest between exercises in the first set. However, next 2 sets, I needed about 15s rest between exercises
* Didn't finish all 8 reps on the 2nd set of the split jerks as my shoulder endurance isn't too good as I couldn't hold the weight at shoulder height. I needed the other hand to stabilise it.
* Very happy that my pushups have improved quite a bit.
* If weather permits I'll do some aerobic HIIT tomorrow. Else I'll do some bodyweight circuits

[jijin]

21/6/2007
Aerobic HIIT 5x 120s:120s (work:rest)

22/6/2007 (72.0kg)
TT Synergy Fat Loss Workout C(3)
A1 Squat Jump 7.5kg 3x6
A2 Side Planks 3x30s each
B1 Conv DL 110kg 2x8, 6+2
B2 DB CG Floor Press 2x27.5kg 2x8, 6, 2
C1 Pullup BW 7, 5, 4, 4
C2 1-leg SHELC 3x15e
Assisted 1-arm Pushup (mini + supermini band) 5x3e
"thick" NG Seated row #7 10, 2x8
1-leg RDL 30kg 3x8e
Snatch-grip Rack Pull (mid shin) 60kg x5, 80kg x5, x3
HIIT (Rowing machine) 4x 500m:60s (work:rest) - 2:00, 2:00, 2:03, 2:11

* Last set of the B superset was hard. Needed a breather to complete the last 2 reps of DL. Maxed out at 6 reps on the last set of the floor press.
* HIIT on the rowing machine was fun. Did 500m intervals with 1 min rest in between. It was tough! Originally wanted to do 6 sets, but I was just too tired by the end of the 4th set so I terminated it.
* Will be cycling a little today.

[jijin]

25/6/2007 (71.6kg)
TT Synergy Fat Loss, Workout A(4)
A1 Power Clean 60kg 3x5
A2 Plank w/arm on SB 3x45s
ME Bench, Med Grip 20kgx5, 40kgx5, 60kgx3, 70kgx1, 80kgxF, 75kgx1, 70kgx1
B1 DB Chest Press 2x30kg x8, x7, x4, 2x25kg x4
B2 DB Row w/arm on SB 37.5kg 3x8e, 27.5kg x8e
C1 1-legged squat 7.5kg 2x12e, 1x8e
C2 Inverted Underarm Row BW x12, x10, x9
Prehab work (YTWL, DB Ext Rot, Face Pull)
HIIT (Stationary Bike) warm up, 6x 30s:90s (work:rest), cool down

* Power Clean forms were not too good to start with, but improved in the next couple of sets. Quite happy with my attempts today.
* Decided to do some ME work twice a week (one upper, one lower) to keep strength. These attempts will be abbreviated, keeping rest as short as possible, with bigger jumps in weight between attempts.
* Obviously, this would have some effect on my lifts latere on. As proof, I performed a little poorly today on the DB Bench, missing the last rep of the second set (I made all reps last week). Although I almost managed to get the 5th rep on the last set, but I just couldn't lockout. Last week I couldn't even get it off my chest to get near a 5th rep on the last set.
* Failed on the 9th rep of the 1-legged squat on my left leg, just couldn't come up of the hole.
* Focusing more on my form on the inverted rows, making sure I touch the bar on each attempt
* HIIT on the stationary bike was fun. I cranked up the resistance as high as possible, while maintaining a decent amount of cadence.
* Great workout! By the end of the session, I was soaked in sweat

[jijin]

27/6/2007 (71.5kg)
TT Syngery Fat Loss Workout B(4)
DB 1-arm High Pull 37.5kg 2x12e, 1x8e
A1 Goblet BSS 30kg 3x8e
A2 DB 1-arm Split Jerk 25kg 2x8e, 1x6e
B1 DB 2-arm Overhand Row 2x27.5kg 3x8
B2 Decline Pushup (Reebok) BW 20, 12, 8
Complex: RDL-Barbell Row-(Hang Clean+Front Squat+Push Press Hybrid)-Reverse Lunge 30kg 4x5 90s rest
Prehab work
DB Swing 20kg - 95 reps in 5 minutes

* Was quite pumped up about today's workout. Was a little wary about high pulling 37.5kg, but it went up like a feather. Quite surprised with my power. Unfortunately couldn't get all 12 reps on the last set as I ran out of steam.
* Improved on the 1-arm split jerk as well. Increased the total volume.
* My shoulders felt a little fried by the end of the split jerks. I felt a little weaker on the decline pushups because of that.
* The complex was taken from one of Alwyn's latest articles, with the added barbell row. It wasn't hard to start with, as the load was quite light for the RDL and row. But when it came to the hang clean+front squat+push press combo, I was feeling it. My shoulders were fried. Will need to work at moving faster in the complex next time.
*DB swings for reps was fun. My work capacity has a long way to go to improve man.

[jijin]

29/6/2007 (71.4kg)
Medball circuit
Right Chest pass
Left Chest pass
Center Chest pass
Between legs
Low Right
Low Left

10 reps each
2 circuits (1:14, 1:19)

pullups bw, 1, 2, 3, 2, 4, 6, 2

* a light workout just for fun. Last day of TT tomorrow. Probably doing a modified NROL Fat Loss II next, or the July TT.