imJesse

RSS
Aug
03

 LFW #4 – PB!

500m row at 1:41.1. Previous best was at 146.9. I did start at ~2:00 timing so I’d say this is pretty good improvement for about 2 months worth of work. I’m still gunning for 1:30 by Nov/Dec. Will do another 500m test in 4-5 weeks. 

Front squat 4×6 at 30kg. I’ve serious trouble balancing the bar 🙁 

Bulgarian spilt squats at 7.5kg – 2×15. First time doing this and absolute killed my gluts. 

Dumbbell stiff leg deadlifts x10 at 7.5, 10 – stopped cos of CTS symptoms. Replaced with rack stiff leg deadlifts x10 at 20, 30, 40. 

Bodywsighr lunge walk x3 till fatigue. 

Aug
02

FW #3

Rowing logging is getting boring. 3x 1:45 on, 0:15 off clocking 1332m. 

Inclined prone dumbbell row: x8 at 5 (1), 7:5 (1), 10 (1), and 12.5 (3). 

Deadlift rack x5: 20, 40, 50, 60. 

Barbell rack pull x4-3 at 40, 45, 50; 55 (3). 

Single arm dumbbell row x10 at 5, 10, 12.5, 15 (3). 

Seated cable row x10-15 at 30, 35; 30, 25 (2). 

Aug
01

FW #2

I’m a little behind with logging but will get back to posting the backlogs sometime this week. 

I’m starting a new program and this is day 2 of it –

Rows: 4x 250m at 2:00, 1:45, 1:45, 1:55 pace. 

Dumbbell bench press: x8 at 12.5 (1), 15 (5). 

Benchpress: x5 at 20 (1), 30 (1), 35 (1), 4 (3). 

Dumbbell inclined fly: x10 at 7.5 (2), 10(3).

Seated dumbbell shoulder press: x 12 at 7.5 (1), 10 (1), 12.5 (2); 12.5 to 6 reps. 

Dumbbell lateral raise: x 10 at 7.5 (2), 5 (2). 

Jul
24

15;9

Missed Friday’s session last week because there was an assignment due and also was struggling to sleep. I supposed that’s part of life. 

1:45 on, 0:15 off for 5x clocking 2160m. 

Bench at 50kg: 5×5. 

Squat at 40kg: 5×8. 

Dumbbell flys at 10kg (each side): 3×5, 1×10. 

Tricep pull down at 20kg: 1×20, at 25kg 1×15, at 20kg 1×20. 

Dumbbell tricep extension at 15kg: 2×10. 

Pull ups: 4, 5, 5, 5, 5, 4, 4. 

Jul
20

11; 9

1:45 on, 0:15 off x5 and clocked 2189m. Kept first 3 rounds to 2:00 and last two to 2:05, which I’m happy with. Also, accidentally set the ergo to 1:45 instead of the 0:45 I was supposed to go for 🙊

Taking a long break before benching begins. 

Bench at 40kg: 5×10. 

Seated cable row at 45kg: 2×10, at 55kg: 2×5. 

Preacher curl at 22kg (?): 2×10. Not sure how heavy the bar is. Assuming it’s 12kg. 

Overhead tricep pull at 30kg: 2×12. 

Tricep pull down at 30kg: 2×10, at 20kg: 1×10. 

Jul
20

10; 8

250m row at 51.1. 

Squat at 50kg: 5×5. 

Machine shoulder press at 15kg: 3×12. 

Machine chest fly at 20kg: 12, 2×15. 

Machine deltoid fly at 15kg: 3×8. 

Deadlift at 50kg: 5×5. 

Standing bicep curl at 35kg: 5, 2×10. 

250m row at 55.8 🙁

Jul
18

9; 7

Did 45:15 for 5 sets and clocked 1074. That’s all the rowing for today. 

Bench at 40kg: 2×10, 1×6, 2×8

Seated cable row at 35kg for 2×12. 

Jul
17

Day #8; training #6

Did 1:40 on, 0:20 off for 5x clocking 2087m. 

Squats (without box) at 50kg: 5×6. 

Machine shoulder press: 2×12 + 1×10 at 15kg. 

Deadlifts at 50kg: 5×5. 

1km row … 4:03.3. Still struggling more than I should. 

Jul
14

Day #5 … …

2km at 8:31.1. It was honestly mentally challenging. 7x intervals clocking 1111m. 

Bench 5×5 at 50kg. Definitely need to drop the weights next week. I’m thinking pushing machine flys for 5×10 before coming back to bench. 

Seated cable rows: 5×10 at 30kg. Also got asked by an elderly man if I was socialising or exercising (I was on my phone) while I was in between sets. Offered to share with him and he said he would wait till I finished. At the end of the fourth set, he came by and asked to ask how long more I would take (I did say I have 4 more sets to go before). Ironically my entire workout took me ~10 mins including my warmup sets, which is WAY less than what they would have usually taken!! Also, I did offer to share. 

I have waited 25 mins for a lady to finish her row. I don’t see what’s the big deal with waiting for your turn or respectful asking to share. 

Triceps pull down was an absolutely disagree so no notation require. 

Machine chest flys at 25kg: 5×8. 

Guess that concludes week 1 🙂

Jul
13

Day #4 :)

2km at 8:29.1 and 7x intervals clocking 1109m. 

Squats at 50kg: 3×8, 2×10. Last two sets were unintentionally 10 reps (was distracted). 

Bicep cable curls (standing) at 35kg: 3×10. 

Deadlifts at 50kg: 5×5. 

One more training before weekend rest!