Weights training was focused on Chest and Triceps, and of course abs.
Chest:
Flat Bench Press - Stack to max, and then drop until almost failure
Incline Bench Press (Wide Grip) - 5 Sets
Incline Bench Compression (Narrow grip, about a fist gap between my hand) - To hit the inner
Decline Dumbell Press - 6 Sets
Overhead Pullover - Do not pull all the way until arms are below horizontal, by doing so you will be hitting the back instead. Perform small movements.
Incline Flyes - My favourite chest workout for now! 8 sets
Triceps:
Skull Crushers - 6 sets superset with Dumbell triceps extension - 6 sets
Cable Triceps pulldown - I see a lot of people doing this wrongly. When you pull down, your triceps should be sort of having a twisting motion.
Narrow Dumbell Presses - Hold narrow grip, Normal way of doing is to lower it down. This variation you lower in such a way that the center of the bar almost touch your chin ( bring the bar down and back towards your chin.
Standing Overhead Triceps extension - 3 Sets
Machine Triceps extension - 5 Sets
Forearms:
Palms-Up Barbell Wrist Curl Over A Bench... suoerset with...
Reverse Barbell curl - to point of failure
Traps:
Shrugs with smith machine - I call this the "I don't know" exercise
Abs:
Crunches - 3 Sets of 50 (Exhale out COMPLETELY duing the crunching motion)... superset with
Decline Leg raises - 3 Sets of 25
Hip Flexor - 3 Sets of 25
Hanging Leg Raise - 3 Sets of 10
Straight leg windshield wiper - This is a very advance exercise.
First you hang on the chin up bar
Legs and knees straightened and lock, swing yourself forward so that your feet are pointing to the "sky", and then hold there.
After which, twist your hips such that your feet points to the left and right and keep repeating like a pendulum.
The moment you swin up with your feet pointing to the sky and hold in that position, you can feel your stabilizers muscles crunching already, then as your twist, your obliques will be taking the punishments.
Planks and twisting side planks - Twisting side planks is one of my favourite abs exercise now... :)
After all these, my body should be depleted or low in carbs. So i hop on to my cardio exercise. NOT intense cardio... take note! or else you will be wasting your weights training. Before the start of cardio, replenished myself with some glucose + protein drink, with amino acids...
Cardio exercise was low intensity, steady state. Did leisure rowing for 5min, inclined walking for 20min. Cycling for another 5min. All at low intensity (Non-panting).
Tomorrow!
HIIT and I will be trying out some exercises from crossfit!
bb
Chest:
Flat Bench Press - Stack to max, and then drop until almost failure
Incline Bench Press (Wide Grip) - 5 Sets
Incline Bench Compression (Narrow grip, about a fist gap between my hand) - To hit the inner
Decline Dumbell Press - 6 Sets
Overhead Pullover - Do not pull all the way until arms are below horizontal, by doing so you will be hitting the back instead. Perform small movements.
Incline Flyes - My favourite chest workout for now! 8 sets
Triceps:
Skull Crushers - 6 sets superset with Dumbell triceps extension - 6 sets
Cable Triceps pulldown - I see a lot of people doing this wrongly. When you pull down, your triceps should be sort of having a twisting motion.
Narrow Dumbell Presses - Hold narrow grip, Normal way of doing is to lower it down. This variation you lower in such a way that the center of the bar almost touch your chin ( bring the bar down and back towards your chin.
Standing Overhead Triceps extension - 3 Sets
Machine Triceps extension - 5 Sets
Forearms:
Palms-Up Barbell Wrist Curl Over A Bench... suoerset with...
Reverse Barbell curl - to point of failure
Traps:
Shrugs with smith machine - I call this the "I don't know" exercise
Abs:
Crunches - 3 Sets of 50 (Exhale out COMPLETELY duing the crunching motion)... superset with
Decline Leg raises - 3 Sets of 25
Hip Flexor - 3 Sets of 25
Hanging Leg Raise - 3 Sets of 10
Straight leg windshield wiper - This is a very advance exercise.
First you hang on the chin up bar
Legs and knees straightened and lock, swing yourself forward so that your feet are pointing to the "sky", and then hold there.
After which, twist your hips such that your feet points to the left and right and keep repeating like a pendulum.
The moment you swin up with your feet pointing to the sky and hold in that position, you can feel your stabilizers muscles crunching already, then as your twist, your obliques will be taking the punishments.
Planks and twisting side planks - Twisting side planks is one of my favourite abs exercise now... :)
After all these, my body should be depleted or low in carbs. So i hop on to my cardio exercise. NOT intense cardio... take note! or else you will be wasting your weights training. Before the start of cardio, replenished myself with some glucose + protein drink, with amino acids...
Cardio exercise was low intensity, steady state. Did leisure rowing for 5min, inclined walking for 20min. Cycling for another 5min. All at low intensity (Non-panting).
Tomorrow!
HIIT and I will be trying out some exercises from crossfit!
bb
5 comments:
super training! now experiencing sore muscles? ;)
yes my fren! dun make me laugh... and i cannot cough or sneeze... my abs are totally sored up down left right...
yes don't laff, don't speak, don't sneeze, don't cough. remove (shirt) after 3 days and voila! hard 6 pacs! macam describing a cooking method.
The plank twisting requires strong lower back muscles as well!
LM - u can do it too! and voila! 8 pecs! haha
i dun really feel much stress on my lower back, maybe bcos all my attention was on the obliques...
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