Back Workout (Vertical & Horizontal Pulls) + 30 min HIIT spin bike

I'm going to log my workout religiously by indicating the actual reps/range that I did at the gym. Took a little effort to log everything whenever I finished the reps during active rest. This will give me a better idea to track my progress.

Warm up:

• 500 m rowing (3:00)
• 1 min plank hold
• 30 sec RKC plank
• 1 min side plank hold (each side)

Vertical & Horizontal Pulls Back Workout

• 4 reps overhand grip pull up (from standing)
• 3.5 reps overhand grip pull up (from standing)
• 3.5 reps overhand grip pull up (from standing)
• 5.5 reps close grip pull up (from standing)
• 5 reps close grip pull up (from standing)
• 4.5 reps close grip pull up (from standing)
• 3 sets of 10 reps inverted body rows at BB Squat rack
• 3 sets of 15reps 40lbs. preloaded BB Bent Over Rows (shoulder width grip)

Notes: I put 0.5 reps for the pull up when my chin didn't quite pass the bar.

For active rest in between sets, either I did mobility or some abs moves.

HIIT: Spin Bike for a total 30 minutes

• 2min rest (1st 2 intv)
• 3min rest (6 intv)
• 1 min resistance #7 pedaling
• Total 8 Rounds of max effort pedaling

Lower Body Workout at Gym

I've been practicing a lot on glute bridge and deadlifts. This morning this workout left me quite drenched that I even had to take off my long sleeves. Usually it was a bit chilly at the gym in early morning. Looks like spring is coming!

Lower Body Workout:

• 3 Sets 10 reps of 2 leg glute bridge
• 3 Sets 10 reps 1 leg glute bridge (each leg)
• 10 reps of BB deadlift (30 lbs) - Can't remember how many sets I did
• 3-4 sets 10 reps of BB deadlift (40 lbs)
• 3 sets 10 reps BB deadlift (50 lbs)
• 15 reps Goblet Squats (10lbs plate)
• 15 reps Goblet Squats (20lbs plate)
• 15 reps Goblet Squats (25lbs plate)

I ran out of time to do split squats so I skipped it.

Did 3-4 Ab moves then jumped on the spin bike for 10 minute HIIT (gear 15 - 30 sec on/1 minute rest)

Full Body Workout, Abs and LovingFit Bums & Steel Thigh Challenge

Full Body Workout & Abs:
4x12 DB squat (35lbs DB)
1 minute leg raise on dip station
3x12 Push up + plank row + press up* (2x 12lbs DB)
1 minute plank hold on balance ball
4x12 DB side lunge (2x 12lbs DB)**
1 minute weighted V up hold and ab twist with 10lbs SB
3x12 pike press (shoulder press)

Then LovingFit Bums & Steel Thighs Challenge (Week 3 Day 1)***
2 Rounds:
30 plie pulses (each side) - hold 15 sec on last rep
30 superman kicks (each side) - hold 15 sec on last rep

1:30 iso bridge hold (with 10lbs SB)

*I had to skip the press up on the push up & rows as I felt I couldn't maintain proper forms for the entire set. In the end it modified into push up and plank rows

**I forgot to count 2 side lunges as 1 rep. I counted each lunge as 1 rep.

***I did half portion early morning and will do the rest later tonight.

6 Week 6 Packs Summer Challenge: Week 5 - Day 6 - Muscle Building

Original workout: Six Pack Factory

To be honest, I actually never really follow 6W/6P Day 6 Muscle building workout because:
- I am lazy
- 10 sets of 10 reps of 5 upper body weight lifting bores me quick
- Did I say I am lazy?

But since this will be my last muscle building workout, I might as well tackle this with some modification since I still want to give my wrists sometime to rest before I start going crazy doing anything that put pressure on my wrists

10 sets of 10 reps with 10 sec rest for each of this workout - Rest 1 minute in between one workout to another.

Dumbbell Shoulder Press (instead of push ups)
Dumbbell Bent Over Rows / Reverse Body Rows
Dumbbell Shoulder Fly (aka lateral raise)
Dumbbell Curls
Triceps Dumbbell Extension (instead of Triceps Dips)

I used a pair of 8lbs and 10lbs dumbbells.

Took me almost 40 minutes to complete all of above

Then I was inspired by ZWOW#24 and created my own 10 minute AMRAP.


10 minute AMRAP:
10 dynamic squats (from ZWOW#24)
10 Ab Splitters (from ZWOW#23)
10 Prisoner's Get Up and Jump Up (from ZWOW#24)

I completed 3 Rounds + 10 Ab Splitters in 10 minutes then finish off in 10:50 for a complete 4 Rounds.

6 Week 6 Packs Summer Challenge: Week 5 - Day 2, 4

Original workout: Six Pack Factory

Same workout sequence as Week 3 Day 2 and 4 workout.

I set up the interval timer to 5 sec rest // 20 sec active with the third 20 sec will be the rest interval for 15 rounds for 1 set. 5 sec is merely for transitioning from one workout to another.

I figured to make this more challenging, I set up to 60 rounds to complete 4 rounds all at once. Or if I'm feeling beastly, I might set up 90 rounds to complete 6 sets at once.

Elevated Push Ups // Jump Lunges // 20 sec rest
Narrow Grip Bent Over DB Rows // Jump Lunges // 20 sec rest
Seated DB Shoulder Press // Jump Lunges // 20 sec rest
Seated DB Hammer Curls // Jump Lunges // 20 sec rest
Elevated close grip push ups // Jump Lunges // 20 sec rest



Day 2: Since I don't want to put any pressure on my wrists just yet, I subbed the push up with extra Dumbbell Shoulder Press, did Reverse Body Rows instead of bent over rows and triceps DB kick back instead of narrow grip push ups.
Completed 60 rounds.

50 Burpees for DAY 50- THE DAY OF I COMPLETED THIS 50 DAYS OF 50 BURPEES CHALLENGE!

Day 4: I completed 6 sets (90 rounds) - first 3 sets I did reverse push ups and the last 3 sets I did DB bent over rows. Others were similar with what I did on Day 2.

6 Week 6 Packs Summer Challenge: Week 4 - Day 2, 4

Original workout: Six Pack Factory

Another weight training and this time it's a new one. Looks like a killer!

Workout:
5 combos and each combo has 1 upper and 1 lower body exercise. Perform 20 reps of each exercise then 15,10,5. Rest 1 minute before move to the next combo with the same sequence. Sort of like a ladder type exercise.

Combo#1: (20/15/10/5)
Wide Grip Push Up
DB Front Lunges (each lunge counts as 1 rep)

Combo#2: (20/15/10/5)
DB Bent Over Rows
DB Reverse Lunges

Combo#3: (20/15/10/5)
DB Shoulder Press
DB Plie Squat (Sumo Squat)

Combo#4: (20/15/10/5)
Isometric Squat with DB Bicep Curls (hold squat position while doing curls)
Ball Curls (lie down in bridge and roll the ball underneath)

Combo#5: (20/15/10/5)
Close Grip Push Up (Diamond push ups)
DB Squat



Day 2 (Tuesday):
Finished in 38:47 - with a pair of 8lbs dumbbell and 12lbs dummbell. Very tough!
Plus 50 Burpees Day 43 as well (broke into 20 as warm up prior workout and 30 after I came back home)


Day 4 (Thursday):
Finished in 39:43 - used a pair of 8lbs and 12 lbs. Mostly I used 8lbs for upper body and 12 lbs for lower body. I'm still taking care my right wrist, so I replaced the first push up with 2 min/1.5min/1 min/ 50 sec elbow plank hold and second push ups with DB triceps kick back.

Will do 50 Burpees Day 45 after I came back home later. Can't wait to be done with this challenge!

6 Week 6 Packs Summer Challenge: Week 3 - Day 2 & Day 4

Original workout: Six Pack Factory

Another weight training which doesn't have a clear direction on how many rounds I should set my interval timer. Last time I did it from pure luck, not sure about this time!

In the end I figured I set it as:
5 sec rest/ 20 sec active for 15 rounds for 1 set. 5 sec rest is actually to give me sometime to prepare from one move to another and every 3rd 20 sec interval, it'll be the complete rest as prescribed.

So the sequence will be:
Elevated Push Ups // Jump Lunges // 20 sec rest
Narrow Grip Bent Over DB Rows // Jump Lunges // 20 sec rest
Seated DB Shoulder Press // Jump Lunges // 20 sec rest
Seated DB Hammer Curls // Jump Lunges // 20 sec rest
Elevated close grip push ups // Jump Lunges // 20 sec rest

I used a pair of 12lbs dumbbell.

Day 2 (Tuesday): I completed 5 Sets (warm up 50 Burpees Day 36)

Day 4 (Thursday): Completed 4 sets (warm up 50 Burpees Day 38)

6 Week 6 Packs Summer Challenge: Week 2 - Day 2, 4

Original workout: Six Pack Factory

The interval timer set up is a bit weird but at least I got it all figured out! I wish the creator was a bit more clear regarding this.

Part #1: Weight Training
Set interval timer to 30 sec off/30 sec on for 14 Rounds
Do 30 sec exercise follow by another 30 sec of 2nd exercise and followed by 30 sec rest. This counts as 1 superset.
Super Set 1 ( Plyometric Push Up / Squat Jumps / Rest ) x 3
Super Set 2 (Plyometric Inverted Row on body press / Bulgarian Squat Jumps / Rest) X 3
Super Set 3 ( DB Push Press / Lunge Jumps / Rest ) X 3

5 Minute HIIT Cardio - I did my 50 Burpees for this part. Took around 5 mins to complete.

Part #2: Weight Training
Set interval timer to 30 sec off/30 sec on for 14 Rounds
Do 30 sec exercise follow by another 30 sec of 2nd exercise and followed by 30 sec rest. This counts as 1 superset.
Super Set 4 ( DB Step Up with Bicep Curls / DB Reverse Lunge off Step / Rest) X 3
Super Set 5 ( Plyometric Close Grip Push Up / 1-leg hip lifts on step / Rest ) X 3
Super Set 6 ( DB Snatch / Side Squats / Rest ) X 3

Tuesday (Day 2): I just did regular push ups and regular diamond push ups. used 35lbs sandbag in place for the dumbbells)

Thursday (Day 4): Ditto as Day 2

6 Week - 6 Pack Summer Challenge: Week 1 - Day 2

Original workout: Six Pack Factory

Today was weight training session and I regretted I didn't pick a pair of dumbbell that were heavy enough. Oh well since I'll be doing this workout again on Day 4 this week, I won't sweat it much this time.

Workout:
Complete 4-6 sets of this tabata circuit (do 2 intervals for each workout below)
10 sec off/20 sec on for 12 rounds
2 Arms Dumbbell Snatch
Reptile Push ups (Spiderman push ups)
Close grip Renegade rows & Push Up (in plank do 2 DB rows and 1 push up)
Dumbbell squat, side raise and press
Back Lunge with DB Hammer Curls
Burpees (with push ups)

I only completed 5 sets given the time I had in the morning and used a pair of 10lbs dumbbell.

50 Burpees for 50 Days - Day 23 done in the evening after I got back from work.

P90X Lean Phase 1: Day 3 - Shoulders & Arms, Ab Ripper X

I got up a couple of times last night because I reminded myself to wake up earlier today to do the next P90X workout: Shoulders & Arms, Ab Ripper X. Since this workout will go a little longer than 1 hour, I need to get up at 5 am at the latest. It might not such a good idea for me to "set my own body alarm" clock cause I tend to get up waaay to early (woke up at 3 am, then 4 am then a little bit before 5 am). Again I woke up even before my cellphone alarm went off.
Anyway, did I tell you that weight lifting is my least favorite workout? I don't have any dumbbells nor resistance bands, so I just used my 2 water bottles filled with water as my weight. For some part of the workout sequence, those 2 water bottles were enough, but for some might be not enough. I didn't break that much sweat as I did with other cardio workouts and I found this weight lifting exercise to be a little slow for me. Maybe because I didn't enjoy it as much.

After the Shoulders & Arms done, I was debating whether I continued to the Abs or just do the Abs later tonight after I got back from work. Since tonight is the premier event of LOST final season, I decided to do the Abs. Surprisingly, doing Abs right after another workout was quite challenging. I couldn't complete some of the sequence (Fifer scissors, Oblique V Ups, reverse bicycle) as I felt out of energy and was feeling super hungry. But I still could complete Mason twist throughout the bonus round.