DAY 11-13

Day 11

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 12

  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 13

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 32.5kg
2 10 5 Side lateral raise 6kg
3 10 5 Elevated push ups
4 10 5 Pull ups
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DAY 10: Not on form

Not on form today and was really tired. Hence, I wasn’t able to lift as heavy and do as much exercises. Anyways, it will be better, HOLIDAYS ARE COMING!

Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 32.5kg
2 10 5 Side lateral raise 6kg
3 10 5 Elevated push ups
4 10 5 Bent over rows 36kg
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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.

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#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!

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#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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