Fitness Log #24 aka FAIL

Day 24: Nov 30, 2009

Squats - 5x5@85kgs

Overhead Press - 4x5@42.5kgs 1x4@40kgs

Deadlifts - 1x1 @105kgs

Prone Bridges - 3x1min

Squats were ok, but I may have gassed out on the OHP. Failed on the last set of OHPs and had to remove 2.5kgs.

Deadlifts was a complete failure. Grip failed on first rep and was not able to recover. Perhaps I failed to rest properly or was not able to prepare by eating before workout and not drinking water during the workout.

*On a different note, I worked out at SM North Edsa's The Block but parked way back in SM Annex due to parking/traffic. Seemed there was a lot of people in the mall today for some reason. SM Annex was newly renovated and had a Rockwell/GB5 feel to it.... save for the shops.

Fitness Log #23

Day 23: Nov 27, 2009

Squats - 5x5@85kgs

Bench Press - 5x5@65kgs

Rows - 3x10@30++kgs

Push-ups - 3xF(?)@Bodyweight only

Reverse crunches - 3x15

Increased the weight on exercises. Psychological barrier on doing the squats and was not 100% on the technique.

Substituted upright row against inverted row

Fitness Log #22

Day 22: Nov 23, 2009

Squats - 5x5@82.5kgs

Overhead Press - 5x5@42.5kgs

Deadlifts - 3x1 and 2x1@100kgs

Pull-ups - 3xF@Bodyweight only

Advanced Prone Bridges - 3sets

I don't quite remember the weight for the squats, it was either 82kgs or 85kgs. Either way it was ok, getting better with the form every time. OHP was a little more challenging but made it through all sets.

Deadlifts were again better this time out and did better than last time and lasted 3 reps on first try.

Did another variation of the prone bridges which was a tag-team version of the last one. One person moves 4 plates from one side to the other and back (twice) while another one "suffers" with a normal plank. Both players switch roles right after the other. Fun!

Fitness Log #21

Day 21: Nov 20, 2009

Squats - 5x5@80kgs

Bench Press - 5x5@60kgs

Inverted Rows - 3xF(?)@Bodyweight only

Push-ups - 3xF(?)@Bodyweight only

Reverse crunches - 3x15

Squats can now increase in weight! It is heavy but I feel we can start progressing and start getting nearer 1.5x bodyweight (~105kgs)

Bench press is ready for weight increase as well. Performed the planche style push ups and its a good variety and kept me pushing more.

Fitness Log #20

Day 19: Nov 13, 2009

Squats - 5x5@80kgs?

Bench Press - 5x5@60kgs

Inverted Rows - 3xF(?)@Bodyweight only

Push-ups - 3xF(?)@Bodyweight only

Reverse crunches - 3x15

I forgot to log this one. Can probably improve on the bench press in terms of weight. Getting bored on the inverted rows and push ups. Might consider push-ups related to doing planche's with the hands nearer the waist.

Day 20: Nov 16, 2009

Squats - 5x5@80kgs

Overhead Press - 5x5@40kgs

Deadlifts - 4x1@100kgs

Chin-ups - 3xF@Bodyweight only

Advanced Prone Bridges - 3x30sec

Squats became better after reading Mark Ripptoe's Starting Strength. Proper technique goes a long way! OHP are back to the way I initially experienced it, time to add weight.

Deadlifts where better this time out. No hesitation, just doing it. Grip failed us yet again. Can only do 2 successive lifts.

Did a variation of the prone bridges which involves moving 4 plates from one side to the other. A lot more difficult... and fun.

Fitness Log #19 aka The Curse of the Cake

Day 16: Nov 9, 2009

Squats - 5x5@80kgs

Overhead Press - 5x5@40kgs

Deadlifts - 4x1@97.5kgs

Pull-ups - 3xF@Bodyweight only

Prone Bridges - 3x30sec

Huge jump in weights from last time out. did 80kg squats and at 67kg body weight that is almost 1.2x my own weight. Our goal is to reach 1.5x bodyweight which is a little over the magic 100kgs. The squats were ok, a little off on the form on a few occassions but not too bad.

OHP was more difficult than last time despite having the same weight, perhaps I burned out on the squats or the huge serving of cake an hour before workout did me in.

Deadlifts were again decent, grip becoming the main issue again.

Fitness Log #18

Day 17: Oct 30, 2009

Squats - 5x5@75kgs

Bench Press - 5x5@40kgs

Inverted Rows - 3xF(12, 10, 8)@Bodyweight only

Push-ups - 3xF(12,12,12)@Bodyweight only

Reverse crunches - 3x15

Only workout for the week, although I attended another of Jacky's (and Richard's) Dance! Dance! class and release 2.0 of Neo's Body flow.

Increased weight of squats but I was not fully satisfied with my form. Bench press was ok despite changing my grip from a no thumb grip to a "normal" one.

I'm getting bored with the inverted rows and push ups... perhaps adding weight is in order?

Fitness Log #17

Day 16: Oct 30, 2009

Squats - 5x5@70kgs

Overhead Press - 5x5@40kgs

Deadlifts - 1x3@90kgs

Pull-ups - 3xF@Bodyweight only

Prone Bridges - 3x1min

Since the OHP sucked last time I did some research on how to perform the exercise properly and found out that we've been doing Push Presses and was not doing OHPs correctly. So we scaled it back to 40kgs and concentrated on doing the form properly.

Squats were pretty good, a couple of reps were not as good but overall it was ok. We might add 2.5kgs next week so we can start progressing. Deadlifts were also decent, not as good as last time but decent. Our grip started failing on us on the second/third rep so we need to work on that.

In other aspects, yoga is starting to get exciting with new poses release 2.0 is scheduled for next week if I am not mistaken. I also joined Jacky's Dance! Dance! class and while I enjoyed it, I might not be able to join the next sessions as that means skipping more of the gym training (I've done only 4 workouts in 2 weeks which is not good).

Either that or I work out on the weekends....