DAY 9: Moar weight! Moar!

Pushed my limit yet again. 1 more step closer to the weight I used to lift. Decided to try 35kg for my barbell shoulder press today. It was challenging at first but I managed better towards the last few sets. Also, didn’t just stopped at 4 sets of pull ups. I made it to 5, like last time. Good pump!

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 35kg
2 10 5 Side lateral raise 6kg
3 10 5 Elevated push ups
4 10 5 Bent over rows 36kg
5 10 5 Pull ups
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DAY 7 & 8: Two leg days consecutively

DAY 7:

  Reps Sets Exercise Weight
1 10 5 Dumbbell squats 12kg
2 10 4 Squat shoulder thrust 12kg
3 10 4 Kettlebell swing 6kg
4 10 5 Ab roller

Day 8:

Taekwondo! Loads of agility drills on the agility ladder. And of course, a lot of jumping around, footwork and kicking.

#tkd heavyweight immovable object

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DAY 6: New PR 4 bent over rows

Yeah! New PR for bent over rows. Well, not exactly new, but I have added 5kg and found it still okay to lift. Gonna go back to my usual 36kg when I was lifting really regularly. The shoulder press however would take some time. Traps hurts every time the day after I did shoulder presses. ;/

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 30kg
2 10 5 Side lateral raise 6kg
3 10 5 Elevated push ups
4 10 5 Bent over rows 35kg
5 10 4 Pull ups
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DAY 5: Picking up the pace

Very sore traps after the workout. zzz

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 30kg
2 10 5 Side lateral raise 6kg
3 10 5 Elevated push ups
4 10 5 Bent over rows 30kg
5 10 4 Pull ups
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DAY 3 & 4: Leg day!

#tkd back at training!

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Went back for TKD on friday and had an awesome session. Didn’t kicked much but my calves were aching the next day. Seems like my leg are not used to kicking so much anymore.

Sat went to play laserops with the guys and once again there was a lot of running. Our legs were so tired after the session.

 

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DAY 3: Loading up more plates

Gonna slowly build it back up to 36kg shoulder press. Added 3kg  today and suprisingly, it wasn’t that hard. Though on the last 2 set, I could do 10 at one shot. Stopped at 8 and complete 2 more reps after some rest.

I increased the difficulty of my push ups as well. Im not doong them elevated on a stool. However, it’s still too easy. Then again, the best way to train the chest is still at the gym so far i’ve found.

Also, decided not to get lazy and continue with pull ups after my exercises.

All in all, great day!

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 30kg
2 10 5 Side lateral raise 6kg
3 10 5 Elevated push ups 6kg
4 10 5 Bent over rows 30kg
5 10 3 Pull ups
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Day 2: Monday exercise

Think I am slowly getting back my strength. I am able to lift heavier no problem. I just need to be patient and progress slowly.

It feels funny not going for muay thai on mondays. I am afraid that my cardiovascular fitness will do down but I am just too lazy to go for a run…

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 26kg
2 10 5 Side lateral raise 6kg
3 10 5 Push ups
4 10 5 Pull ups
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