January 31st, 2014 
@ BU 2 Park
Bar Workout with JH
2 Sets of:
Wide Pull Ups
Chin Ups
Dips on Bar
Close Grip Pull Ups
Pull Up Hold
Parellel Bar Dips
Pull Ups
6 reps each
Archive for January, 2014
310114
300114
Day 3 on antibiotics, taking it easy
Bench Press
12×4 @ 40kg
Chess Press Machine
12×4
20
35
40
42.5kg each side
Pectoral Machine
12×2
35
* Superset 5 Pull Ups
270114
Sore throat is back đ
Back Squats 5 x 3 (P)
70-75-80-85-90(2)
Back Squats 3 x 5 (C)
@80kg
Break, then;
5 Rounds
5 Man Makers, DB @ 35lbs
10 Hanging Leg Raises (Controlled)
20 Vertical Jumps
22:29
260114
Fitness First @ Curve
Bench Press
5×10 @ 50kg
Chest Press machine
4×12
50-70-80-85(11)
*Superset Bicep Curls @ 20kg
Tricep Pulldown
4×12
12.5-15-20(9)-20(6)
220114
http://pushmore.com.my/workouts/wod-012214/
âHelenâ
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups
13:47
Beginner:Â Scale movements and load as necessary.
Advanced:Â Chest-to-bar pull ups.
210113
Bench Press
10×10 @ 50kg
7th set – 9 reps (stopped)
*5 strict pull ups in between each set
200114
Going light today. Recovering from fever.
Back Squats 3 x 8 (P)
40-50-60
Back Squats 5 x 3 [C]
@70kg
Break, then
5 RoundsÂ
15 DB Squat JumpsÂ
15 Vertical JumpsÂ
15 Push Ups
*Skipped metcon
150114
Bench Press
10×10 @ 50kg
8 th set – 9 reps. Stopped
5 strict pull ups after every rep.
Still feeling weak and sick from sore throat. Need more rest.
130114
Back Squats
5×5 @ 80kg
Body feeling weak today. Slight fever from sore throat. Not doing metcon aspect, will be counter productive.
100114
Woke up today feeling super tired and asked myself a question.
Am I feeling genuinely fatigued or am I giving an excuse to myself not to go workout? Where do I draw the line?
Decided to go anyway and PR’ed on back squats.
Back Squats 7 x 3 (P)
60-65-70-75-80-85-90(PR!)
Back Squats 3 x 10 (C)
@60kg
Legs pretty fried.
Break, then
5 Rounds
10 DB Squat Jumps
15 Push Ups
10 DB Step Ups
DB @ 35lbs
15:10