Weigh-in & Strength Training, Monday, 06/04/09

My LSD yesterday was crappy, although the beat is coming together quite nicely, and the speed is getting better. Only managed a 13km over the prescribed 2.4km this week.

So today, I returned to the gym and sweating like a pig, as True Fitness had to follow The Pavilion's new centralised AC time at 8 a.m., and the supersets for today are;

A1) Bench Presses - 3 sets, 8 reps, 110lbs
A2) Pull-ups - 3 sets, 10 reps
B1) Military Presses - 3 sets, 10 reps, 60lbs
B2) One-arm DB Presses -  3 set, 10 reps, 35lbs
C1) Tricep Dips - 3 sets, 10 reps, body weight
C2) Wrist Curls - 3 sets, 10 reps, 20lbs
D1) One-arm DB Snatch - 3 sets, 10 reps/side
D2) Wide Grip Chin-ups - 3 sets, 8 reps (ridiculously susah...)
E1) Alternate Split Squat
E2) Jump Squat
E3) Side Crunches 3 sets/side
F1) Hip Thrust - 3 sets, 20 reps
F2) Elevated Push-ups - 3 sets, 20 reps/set

After that, the final weigh-in, with Langkawi buffets and eating spree on me...

Today, I weighed at 84.2 kg. 

Phew... the runs are suppressing my weights down for now... 

As much as I loved spending quality family time, I'll be more mindful next time... What I have forgotten this time was to keep my bottled water at all times, and headed out of the room with an empty stomach. Ah, well...


awesome superset dude .... your pull ups normal grip ker (damn u r good .... I can only do 2x10reps). Does it have the same palm position for wide grip chin-ups?
amsyah said…
the pull ups are the underhand version, with hands shoulder width apart. this is torture, i tell you. i cant really let my body to hang all the way down as I cant pull all weight back up.

If according to Craig Ballantyne (Men's Health US), the pull ups I am doing is called a Mutual Pull Ups, where the underhand palms are facing each other. tapi by the 8th reps tu memang shaky habis...

still cant do the wide grip tho... my back is still very weak... still have to depend on the assisted machines...

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