Back, Upper Body and HIIT Workout at LA Fitness gym

I've been pretty bad keeping my workout log so now I strive to start recording my workout log so I could track my rep progress in the long run. Pretty much my workout still follows this template but there are some days that I can't fit everything in one day that I might have to split them up accordingly.

Warm up:

• 2 sets 30-40 reps clamshells (each side) - at home
• 2 sets 30 donkey kicks (each leg) - at home
• 2 minute free style skipping
• 1 minute elbow plank hold (mix of front plank and RKC)
• 1 minute side elbow plank hold (each side)
• Light shoulders mobility

Back & Upper Back Workout:

• 5 sets of 3-4 reps chin ups (from standing position)
• 3-5 sets (6-10 reps) reverse body rows on BB bar at a squat rack
• 3 sets of 12 reps 40lbs BB bent over rows (preloaded BB)
• 3 sets 10-12 reps one Arm Shoulder DB Press (15 lbs DB) - each arm

HIIT: 15 minute spin bike (1 minute easy pace/ 30 sec high resistance pedaling)

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)

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)

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!

KB Sunday Class Workout

I was so pumped up for today's KB class that my eyes popped open around 6am and I couldn't go back to sleep! Geez, the class wasn't even started until 9am!

Anyway here's today's workout:
5 min AMRAP super sets (with 1 minute rest in between sets)
Set #1
Turkish Get Up (switching side) - used 10lbs KB

Set #2
1 Arm Push Press x 8 each side (used 12lbs KB)
Goblet Squat (used 15lbs then 25 lbs)
Got about 3 rounds

Set #3
Side to side push up (one hand on top of KB) x8
Single Leg Deadlift x 8 each side (used 15lbs KB)

Set #4
1 Arm Row x8 each side (used 12lbs KB then 15lbs KB)
Windmill x 5 each side (used 10lbs KB)

Set #5
Snatches x 8 (each side) - used 10lbs KB - mainly focus on the technique

Then Tabata ropes.

Great workout and I think I could graduate a bit from 10lbs KB to 12lbs KB nest time I do some upper body wo such as TGU, push press. For windmill and snatches, might take sometime until I get the technique right!

6 Week 6 Packs Summer Challenge: Week 2 - Day 6

Originally Week 2 Day 6 would be the same as Week 1 Day 6 last week but I wasn't in the mood of it and I wanted to have some lower body training as well.

So I came up with these:

4 Rounds:
25 push ups (5 sets of 5 reps)
5 pistols (each leg)
25 reverse body rows (5 sets of 5 reps)
25 back lunge and knee up (each leg)
25 triceps dips on chair with 10lbs mini sandbag on my lap

All moves were done in slow and controlled, especially the negative moves. So for push ups, I went down fast but moved up slowly. For reverse body rows on the dip station, I pulled myself fast and slowly lowered myself down.

Overall the total workout took me around 40 minutes. I paused the timer after each round.
R1: 13:11 // R2: 12:03 // R3: 11:46 // R4: 11:56

I was so bored with bunch of crunches from the 6W/6P so I came up with my own:

Abs WO:
50 Knee raises on the dip station
3 minute plank hold (elbow)
25 side bent (each side) holding 10 lbs mini sandbag
3 minute plank hold (hands)



After my 4 rounds of strength training I was interrupted with a 20 minute phone call. Seriously, next time I would just ignore it and continued until I was done completely.

Sunny Sunday Workout

Part 1: CrossFit Alpha Metcon

50 jumping jacks
50 push ups
50 tuck jumps
50 mountain climbers (each leg)
50 squats
50 jumping jacks

Believe it or not, push up was the hardest one and I took most breaks on this one!

Time 11:38

Part 2: 3 minute sandbag overhead press

Result: 35 reps (3.5 sets of 10 reps)

Strength & CrossFit Metcon

Part #1: Strength
5x5, 3x5, 1x5 reps
Sandbag Rows, Clean and Press

Time 7:38

Part #2: CrossFit Metcon (STC)
2 Rounds:
2 minute max push ups 26-23
2 minute max sit ups 64-62
2 minute max flutter kicks (4 counts- 1 rep = 4 counts) 22-30
2 minute max squats 52-58

This is how flutter kicks look like

Strength & HIIT Cardio Abs

Another self made workout that I made up for this morning workout. The main point of this workout was to focus on my weaknesses: lunge back with sandbag overhead, side jump over and dive bomber push ups.

Part #1: 5x5 Strength Training
Sandbag Overhead Press with Back Lunge (alt. sides)
Sandbag Bent Over Row

Time 3:16

Part #2: HIIT Cardio Abs (10 sec off/50 sec on for 12 rounds)
Side Jump Over Sandbag 26-22-23
Diagonal Knee Raises 22-22-21
Ninja Jump Tuck 9-10-10
Dive Bomber 9-8-7

MDA: WOW Max Effort 2

Original workout from Mark's Daily Apple.

Everything needs to be executed in proper forms.

Max. Efforts of (I only took 1 min rest in between each 5 minute block)
5 minutes reverse push ups (bent legs) 2 sets of 10 + 5 sets of 5 (old: 9 sets of 5)
5 minutes push ups 3 sets of 10 + 4 sets of 5 (old: 8 sets of 5)
5 minutes squats (with 20lbs backpack) 2 sets of 20 + 5 sets of 10 (old: 9 sets of 10)

Apparently it might only look like I only improved on my push ups, but if you pay attention to the number of reps per set, I think I sort of improve a bit.

Oh well maybe I just wanna to feel better about myself.

March Challenge 27: Bodyrock.tv Rock Body Weighted Bonus Workout Inspired

Original workout: Bodyrock.tv (the Weighted bonus workout)

Inspired by one of Bodyrock.tv workout, I modified it into these super sets:
3x5, 3x3, 3x1 (3 sets of 5, 3 sets of 3, 3 sets of 1)
Sandbag Bent Over Row, Left & Right 1 Leg Deadlift (25lbs sandbag)
Sandbag Shoulder Press and Side Twist (25lbs sandbag)
Lunge Lawnmower (Left) - 15lbs dumbbell
Lunge Lawnmower (Right)- 15lbs dumbbell
Round World - a pair of 8lbs dumbbell

Time: 11:48

March Challenge 21: ATF Strength Training -3

Original workout from Angry Trainer Fitness.

Modified it a bit to fit my fitness level.

3 Rounds:
15 Sandbag Press Up
15 Santana Plank (no weight) - each side
15 sandbag front squats
15 sandbag bent over row
15 sandbag deadlift.

I used 25 lbs sandbag and finished this entire 3 rounds in 14:50 2 minutes faster than last time I did.

March Challenge 7: 3 Rounds of 30

3 Rounds for time:
30 reps Sandbag deadlift
30 reps Sandbag hold backward lunge (alt.sides)
30 reps Sandbag hug sit ups

I used 25lbs sandbag and finished in 16:18

Then I proceeded with 50 Burpees to fulfill 50 Burpees per day for 50 Day Challenge (Day 49!).
I did it in 10 sec off/30 sec on for 8 rounds and completed about 46 burpees and finished the last 4 afteward.

March Challenge 2

Part #1: 3x5, 3x3, 3x1 Sandbag clean, press, squat and bent over rows (25lbs sandbag)
Time 4:01

The second part was inspired by this video that Fitbomb posted.

Part #2: 3 minutes with 30 seconds rest in between
Leg Raises 46
In and out 52
Jump Lunges 89



Then 50 Burpees for the day (Day 46!) Wow 4 more days and I'm DONE with 50 Burpees per day for 50 Day Challenge!

Bodyrock.tv: Wish You Would Workout, 50 Burpees for 50 Days Challenge Day 23, Self Sandbag Strength Training

Today I had more time to workout in the morning so I made sure to take full advantage.

First of all, I cranked up 50 burpees as my pre-workout activity to fulfill 50 Burpees for 50 Days Challenge Day 23.

Then I created my own sandbag strength training. Seriously, I just made up the entire circuit at the spot when I was doing it.

2 rounds:
10 sandbag bent over rows, clean, squat and press up
10 squat and sandbag pick up on shoulder (alt. sides)
10 sandbag overhead press
10 deadlift

For the first one, try to hold on the sandbag all the time even in between reps.

Next I finished up with Bodyrock.tv Wish You Would Workout.

10 sec off/50 sec on for 12 rounds
Burpee with Jump Tuck 11-8-7
Reverse Push Ups 14-11-11
Triple Plank Jumps with Jump up 11-12-13
Knee Raises 23-21-23

Bodyrock.tv: Set it Off Strength Training Workout + 6 Minutes Strength Training and 50 Burpees for 50 Days Challenge: Day 13

Warm up: 30 burpees as part of my 50 Burpees for 50 Days Challenge.

Workout #1: Bodyrock.tv
3 Rounds of:
15 reps sandbag swing
15 reps sandbag upright rows (alt. sides)
15 reps sandbag squat Jump + press (I only did sandbag squat and press)
15 reps sandbag forward lunge, press up and side twist (only did lunge and side twist)

Time: 12:40

Workout #2: Bodyrock.tv
3 minutes Biceps Curl with sandbag 24 reps
3 minutes Bent over row with sandbag 42 reps

Sandbag: 25lbs (I just checked and always assumed it was 20lbs all this time!)

Wrapped up everything with 20 burpees to complete my 50 Burpees for 50 Days Challenge: Day 13.

50 Burpees for 50 Days Challenge: Day 6 and Adapted Wilk Fitness Sandbag Training

I could declare that I managed to string 10 unbroken burpees before my legs started to give in and my forms started to get shabby. When that happened, I stopped, took a little break and string another 10 and so on. It was a good warm up anyway.

My knees felt a lot better than yesterday (less tight) but I wanted to give them more rest so today I focused on upper body strength training.

I adapted Wilk Fitness Sandbag Training by replacing the 20 forward/backward lunge with 20 reverse push ups instead.

So the workout looks like this:
5 rounds:
20 reverse push up or bent over row
20 around the world & side deadlift
15 biceps curl
20 good mornings

I only managed to do 3 rounds which took me 22:20

Original Wilk Fitness workout:

ATF: Functional Blast

Original workout from Angry Trainer Fitness.

I know I've been slacking off from Angry Trainer Fitness 12 Days Christmas Fitness Workout. I think I should just said ATF 12 Days Workout Challenge instead as Christmas has passed and behind us already.

Anyway, I had to modify one of the move because I wasn't sure exactly what it was about. As usual I renamed some of the exercises for my own purposes only.

2 rounds:
15 Santana Plank (each side)
30 Mountain climbers
10 One leg deadlift (each leg) (I used 20lbs sandbag)
30 Bird Dog (alt. sides)
15 Sandbag squat and press up (originally Reverse Sitting but I had NO CLUE what it was)
15 medicine ball chop (each side) - I used 20lbs sandbag - not a good idea, should start off with a bit lighter weight.
30 jump squats
15 One leg squat bench (each leg)
15 plank triceps ups and down
15 Shoulder taps

Round 1: 19:38
Round 2: 18:52


A total workout took me around 38 minutes..YOWZA!

I rested a bit and then I did some strength training clean and press with 20lbs sandbag (5x5 then 3x5). Btw I'm LOVING this guy!

ATF: Strength Workout

Original workout: Angry Trainer Fitness

This workout Day #1 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. It's a nice change to mix and match my training to keep my muscles guessing. I modified some of the workout names for my own purposes.

3 Sets of:
15 Weighted Press
15 Weighted Santana Plank (each side)
15 Weighted Squats
15 Bent over Rows
15 Weighted Deadlifts

Rest for 30 seconds in between circuit.

For the weighted Santana Plank, I started off with 8lbs dumbbell but then my left side wasn't strong enough to do it so I had to scale it down to a dumbbell stick which is about 2.5 lbs. For the rest, I used 20lbs backpack.

Time: 21:54

And if you're interested, I recorded myself doing this workout. Who knows video editing could be quite fun :)