Upper and Back Workout at gym

• 3 sets of 5 reps pull up (focused on pulses-contracting my lats)
• 3 sets of 6-8 reps chin ups (focused on pulses-contracting my lats & negatives + different grips)
• 3 sets of 8-10 reps single arm rows (25lbs. DB)
• 3 sets of 8-10 reps single arm KB/DB military press/shoulder press (15lbs.DB)
• 3 sets of 6 reps regular push ups
• 3 sets of 8-10 reps assisted triceps dips (from bench, straight legs)

Legs Workout This Morning

I went to bed much earlier than usual 8pm!) although I don't think I fell asleep right away. But I think I got quite good nite sleep despite I woke up in middle of the night to use the restroom. Drank too much water prior going to bed.

Woke up wasn't feeling too great yet but already felt a little better than yesterday. Since I skipped dinner last night (ate way too much Crispy Pork Belly during lunch), I had pre workout 15g whey protein mixed with 1 Tbsp coconut oil 30-40 minutes prior working out.

Legs workout:

• 3 sets 20 reps glute bridge (off the floor-bodyweight)
• 2 sets 15 reps light barbel deadlift (with mini 50lbs BB and 45lbs BB bar)
• 3 sets 6 reps moderate heavy barbell (25lbs plates -net weight 95lbs.)
• 3 sets 10 reps DB squats (2x20lbs DBs)
• 3 sets 10 reps DB walking lunges (2x20lbs DBs)

No extra HIIT today.



After workout I felt a lot better and not as light headed and fatigue as I woke up this morning. Still a bit runny nose and dry throat but overall I already better! Looks like I sweated out those nasty bugs out from my body!

Will drink TONS of water and lemon today!

Sunday Kettlebell Class Workout

For some reason today I wasn't feeling at my best, even after the workout. Usually I felt energized after a workout but not today. Apparently I might be fighting some bugs. Fear not, those bugs won't bring me down and I have confident that my body will crush them without mercy!

Sunday Kettlebell Class Workout:

Part #1: 20 min. AMRAP

• 6 One Arm Press (used 15lbs KB)
• 20 KB Swing (44 lbs KB)
• 6 superman push up (do 1 push up and back to plank and lift opposite arm and leg - Z called it Supergirl push up - not sure if there's an original name for this push up)This is the video for reference. Instead we switch sides for the bird dog.
  http://www.youtube.com/watch?v=dSW4ODDZkbI
• 6 One Arm Dead Snatch and 8 Bulgarian Split Squats (on floor) Combo (15 lbs KB)
• 10 One Arm Rows (20lbs KB)

I was hoping I could use 18lbs KB but my left arm just could do it. Couldn't even get close to 6 reps for the press! Same thing with dead snatch (meaning the KB is from the floor and do snatch instead of using the momentum from back swing)

Part #2: 3 sets of 5 Windmill (each side) - used 15lbs.KB

Part #3: Battle Rope HIIT

I didn't do extra HIIT afterward. Felt not too energized even after the workout. Usually after a workout I'd feel energized but not today. Plus I feel a bit tenderness on my lower right back, felt good when I did foam roller on that side.

My Revised Workout Program

I posted my workout program a while back.

But then since I started to join a gym, I could finally do a bit more than what I used to do. Plus after researching, asking, experimenting and being coached by an awesome coach Debby Kaplan, I've finally nailed down my solid 4-6 week workout program.

TENTATIVE 4-6 WEEK WORKOUT PROGRAM

SATURDAY:
Upper Body & Back Workout (at KB gym)

• 3 sets of ? reps band assisted pull ups
• 3 sets of ? reps band assisted chin ups
• 3 sets of 10 reps KB single arm rows (each side) 20-22lbs
• 3 sets of 10 reps single arm KB military press/shoulder press
• 3 sets of 10 reps regular push ups
• 3 sets of ? reps band assisted triceps dips

Active rest in between each exercise: 20-25x various Ab moves

HIIT Double Half Snatch (1 min/ 1 min -10 rounds) OR Rowing

SUNDAY:
Conditioning WO: 9am KB CLASS (workout will most likely full body circuit type)
HIIT KB SWING or HIIT Rowing (1 min/ 1 min max effort 8-10 rounds – depends on how I feel that day)

MONDAY:
Upper Body & Back Workout (LA Fitness)

• 3 sets of ? reps pull up (negatives)
• 3 sets of ? reps chin ups (negatives)
• 3 sets of 10-12 reps single arm KB/DB military press/shoulder press
• 3 sets of 10 reps regular push ups
• 3 sets of ? reps assisted triceps dips

Active rest in between each exercise: 20-25x various Ab moves

HIIT 1 minute rest / 30 sec MAX effort – 10 rounds Spin Bike (Gear 15 Resistance)

TUESDAY:
Lower Body / Legs Workout (LA Fitness)

• 2 sets 20 reps kick back (each leg)
• 3 sets 20 reps glute bridge
• 2 sets 15 reps BB deadlifts (no plates)
• 3 sets 8 reps BB deadlifts (25 lbs. plates) - with bar total weight 95lbs (bar=45 lbs)
• 2 sets 15 reps DB deep squats (2x15lbs DBs)
• 3 sets 10-12 reps DB deep squats (2x 20lbs DBs)
• 3 sets ? reps Leg Press (machine)
• 2 sets ? reps DB Step Ups - use lighter weight
• 3 sets ? reps DB Step Ups

Active rest in between each exercise: 20-25x various Ab moves

Optional HIIT: 1 minute rest /30 sec MAX effort- 10 Rounds Spin Bike (Gear 15 resistance)

ACTIVE REST DAY – WEDNESDAY & THURSDAY
12-15 minutes yoga, core & planks plus mobility or Kettlebell conditioning

OPTIONAL: CONDITIONING WORKOUT (KETTLEBELL) - at home - will be vary from one week to another

FRIDAY CN:
Lower Body / Legs Workout (at LA Fitness)

• 2 sets 20 glute kick backs (each leg)
• 3 sets 20 glute bridge (bodyweight only)
• 2 sets 15 reps BB deadlift (bar only)
• 3 sets 8 reps BB deadlifts (25 lbs plates)
• 2 sets 15 reps DB squats (2x15lbs DBs)
• 3 sets 10-12 reps DB squats (2x20lbs DBs)
• 2 sets 15 reps DB Walking Lunges (2x15lbs DBs) - 2 steps =1 rep
• 3 sets 8-10 reps DB Walking Lunges (2x20lbs DBs) (2 steps=1 rep)

Active rest in between: 20-25x various Ab moves

Kettlebell Complex Conditioning Workout Encore

I felt like doing some kettlebell conditioning workout at home this morning so I redid the one that I did on Sunday KB Class.

Since I don't have a ball to throw to do wall ball, I did thruster instead. I did 15 min AMRAP instead of the original 12 min AMPRAP.

Part #1: In 15 minutes AMRAP:

• 5 reps Double KB Cleans
• 5 reps Double KB Half Snatch
• 5 reps Double KB Military Press
• 5 reps Double KB Push Press
• 5 reps Double KB Thursters

Part #2: Ladder
KB Swing 20-20-20-20-20 (35lbs KB)
Push Ups 10-9-8-7-6

I completed 5 rounds for Part #1 I think.

Sunday KB Class Workout

Today was the first time I did Kettlebell Complex. The challenge here is not to put the bells down until we finish the whole circuit. Plus it was my first time doing double KBs!

Part #1: In 15 minutes complete as many rounds as possible:

• 5 reps Double KB Cleans
• 5 reps Double KB Half Snatch
• 5 reps Double KB Military Press
• 5 reps Double KB Push Press
• 10x Wall Balls (I used 6 lbs ball)

Part #2:
5 Rounds:
15 KB Swing (used 44 lbs KB)
10-6 ladder push ups

Rest for about 5 minutes, we polished off with 40 yards 200lbs. sled push, a great HIIT!

Wow, I felt like that 200lbs. sled wasn't too much weight! I think previously I did more than that (220lbs if I'm not mistaken).

Saturday KB Workout

Phew! I feel like I haven't updated this workout blog for ages! I am still sticking to my current program, although there have been some modifications here and there.

Good news is every Saturday will be an open gym at Long Beach Kettlebell club, which means I am free to use the gym to do my own workout OR I could do the workout that's listed on the board on that day! That's very cool!

Anyway on Saturday, I focused more on legs so here we go:

Legs Strength Training:
3 sets of 5 reps Overhead Squat (each side) - holding 1 KB on 1 arm
3 sets of 3 reps pistol squats
3 sets of 5 reps step ups (each side) - holding 2 KBs
3 sets of 6 reps Bulgarian Split Squats + Elevated Romanian Deadlifts - holding 2 KBs
3 sets of 12 reps Barbel Glute Bridge

HIIT: Rowing (1 minute rest/ 30 sec MAX effort - 10 rounds)

Conditioning Workout from Myomytv

Original workout: Myomytv

I didn't do exactly what she did. Modified to suit my fitness goal and level.

Part #1:
3 sets 15 reps Regular Split Squats (2x15lbs KB)

Part #2: 15 sec off/ 45 sec max effort for 15 rounds

• 2 hands KB Swing (35 lbs)
• Burpees (no push ups)
• Alt. Bent Over row (2x15lbs. KB)
• Stand-Kneel-Stand (Right) - 35 lbs
• Stand-Kneel-Stand (Left)

Part #3:
2 Rounds 1 minute elbow plank hold (kept my core and butt tight the entire minute!)

My Next 4-6 Week Workout Program

In order to start build strength, I need to start doing a workout program that I will continuously do for the next 4-6 week. It might look boring but at the same time it'll be easy for me to do since I will always know what workout to do from week to week.

The beauty of this program it's highly flexible to fit my own schedule. For example, last Saturday I went for a 12 mile hike - 8.5 hour total which made me impossible to do any workout on Sunday. I didn't even go to the KB class, just gave my body a total rest.

On Monday, my calves were still quite sore from the hike so I did Tuesday Upper Body on Monday and this morning I did the Monday Lower Body workout with less intensity (lighter weights, less sets with more reps).

My calves are still feeling tight and sore.

Anyway here's my next 4-6 week workout program

TENTATIVE 4-6 WEEK WORKOUT PROGRAM

SATURDAY & SUNDAY: 9am KB CLASS (workout will most likely full body circuit type) + HIIT Rowing (1 min/ 30 sec max effort 8-10 rounds – depends on how I feel that day)

Lower Body & Core Workout (at home) - MONDAY

• 3 sets of 10 reps KB Goblet Squat – 35 lbs. KB
• 20-25x side crunches (each side)
• 3 sets of 20 reps KB Romanian Dead Lift (each side) – 35 lbs. KB
• 20-25x plank and knee tucks (each side)
• 3 sets of 15 reps KB Back Lunge & Knee Up (each side) – holding 2x15lbs. KB
• 20-25x knee raises on the dip station
• 3 sets of 12 reps deadlift (used 2x15lbs KB & 35 lbs KB)
• 20-25x reverse crunches with feet holding the balance ball
• 3 sets 10 reps 25 lbs. deep side lunges (each side)

HIIT 30 sec/30 sec – 10 rounds 35lbs KB Swing
5 minute double under practice

Upper Body Workout (at home) - TUESDAY

• 3 sets 5 reps reverse body rows (straight legs)
• 20x bicycle abs (each side)
• 3 sets 8-12 reps DB renegade rows (each arm – used 20 lbs. DB)
• 20x side elbow plank lifts (each side)
• 3 sets 10 reps single arm KB shoulder press (each side – 15 lbs. KB)
• 20x single leg lift & toe touches (each side – legs off the ground entire time)
• 3 sets 8-10 reps regular push up

Optional HIIT: 30 sec/30 sec - 10 Rounds KB One Arm Half Snatch

ACTIVE REST DAY – WEDNESDAY & THURSDAY
12-15 minutes core & planks plus mobility

Upper Body / Back Workout (at home) – FRIDAY CN
3 sets of 3 Turkish Get Up (15lbs. KB) – switching only after completed 1 set on each side

Strength Training workout:
Part #1:

• 3 sets of 5 reps reverse body rows (straight legs)
• 3 sets of 8-10 reps double Military press (with 2x15 lbs. KB)
• 20x side elbow plank lifts (each side)

Part #2:

• 3 sets of 3 reps Windmill (15 lbs. KB) – each side (switching only after completed 1 set on each side)
• 3 sets of 12 reps one arm rows (20 lbs DB)
• 20x single leg lift & toe touches (each side – legs off the ground entire time)

Upper Body / Back Workout (at home) Pre-CN

Guess what? It's Friday again that means I get to enjoy my carbs tonight! But before that, let's get into the workout business first, shall we?

Warm up:
shoulder mobility
Elbow plank hold - 3:03 - really focused on tightened up my core and keep my butt tight and body in straight line. No sagging nor butt up on the air.

3 sets of 3 Turkish Get Up (15lbs. KB) – switching only after completed 1 set on each side

Strength Training workout:
Set #1:

• 6 reps / 5 reps / 3 reps Reverse push up using dip station (straight legs)
• 3 sets of 10 reps double military press (with 2x15lbs KB)

20x side elbow plank lifts (10x each side)

Set #2:

• 3 sets of 3 Windmill (15 lbs. KB)
• 3 sets of 12 reps one arm bent over row (with 20lbs DB)

20x single leg lift & toe touches (each side – legs off the ground entire time)

Bonus: 3 sets 10 sec L-Sit on the dip station - forgot to do this one!