interestingly enough... (reports from Month #5, Week #3)

while things at work turns ugly this past week, things in the gym has been really great.

this past week is all about practical strength and putting the WORK back into workouts. This past week has been dedicated to CrossFit (www.CrossFit.com) and their way of training. In hope to forge elite fitness.

here are some of the workouts i did for the week, all done FOR TIME (only engage at own caution) :

Tuesday, 16th Oct :

"300"
25 Pullups
50 DeadLifts (135lbs)
50 Pushups
50 Box Jumps (24")
50 Floor Wipers (135lbs)
50 Kettlebell CP (36lbs)
25 Pullups
Time : 45minute 30secs.
--> man, this one is a real killer. It takes away all your ego and i swear.. you'd not want to do this workout ever again (if you're still breathing after the first time). My abs, glutes, hamstrings, lower back, traps and biceps was pretty sore for days after this one. Great routine to TEST your level of fitness!


Wednesday 17th Oct

"Fran"
21-15-9 rep of 95lbs Thrusters & Kipping Pullups.

Time : 12minute 15secs
Note : scaled down the Thrusters (Front Squat into Push Press) from 95lbs to 75lbs.
--> this one wasnt as bad as "300" but hard on your cardiovascular structure. Great workout for energy or "power" transfer from lower body to upper body, great for athletes who engages in alot of jumps or explosive movements.
** and i also broke my personal 1rep max for Bench Press, now its 185lbs. **

Thursday 18th Oct

"Burn"

10-9-8-7-6-5-4-3-2-1 rep of Deadlifts (135lbs), Squat (135lbs) and Pushups.

Time : 21minute 19secs
--> This one really destroyed me. I was splayed on the gym floor several times DURING the workout itself.. and i was down on the floor again long after the set ended. Crazy hard on the lower back and your cardiovascular. Overall, this crazy routine left me so winded... i couldnt even walk to get out of the gym.


Friday 19th Oct

Max set of 5 Pullup, 10 Pushups & 15 Squat in 15minutes.

13 sets in 15minutes.
--> Another great way to workout outside of the gym. This one really takes a toll on you as you'd be gasping for air just after a few sets. Overall great total body workout and a nice closer for a hard week's worth of workout.



I am planning to mix things up again from next week onwards.. i'm going to slowly change the way i train. I'll probably alternate between CrossFit & normal bodybuilding routines initially. AND i'm going to start incorporating the olympic lifts into my regimen soon enough, probably by end of the month.

while talking about end of the month.. end of Oct would mean it has been 6months since i re-started my dedication into all this. And to stay true to my pledge (read my previous post), here's the progress so far.

Squat : 350lbs x 3 reps.

DeadLift : 300lbs x 1 rep (245 x 4 reps)

Bench Press : 185 x 1 rep.

Power Clean : 115lbs.

and i'm able to do at least 25 consecutive Kipping Pullups, 40 BW Dips (10 reps on +30lbs dumbell), and 40 consecutive Pushups.

and i'm slowly improving with the CrossFit's regimen of WODs.


2 more months to New Year, cant friggin' wait!

Raya!

now, after 3 weeks of fasting.. i'm more than excited for AidilFitri to come.

i've not been able to rest good at night during this fasting month. Maybe working out at night has its downside aswell. Maybe the body keeps on running long after the workout session ended, maybe all the food being thrown into the body keeps it up all night too..

not to mention i gotta get up at 4 to cook, eat and clean up by 6 in the morning. And i have to report for duty at 7 everyday.

not that i'm complaining, truth is.. life has been great this Ramadhan. Work has progressed nicely, and my training in the gym has also been great.

but i'm just a little bit winded. out of breath.

so i'm going to take the next 4-5 days off.. or maybe take time off til AidilFitri.

getting some rest might do me good, physically and mentally.

anyways, for all Muslims out there, happy Eid Fitri.. may Allah bless us all year, every year.