Week 10 Friday

Concluded week 2 of the 20 pull-ups challenge programme with 4 sets of 4 and last set with 7. JinHu did 5 sets of 4 and RenJie 2,1,1,1,2.5(?) haha!

I went to do dips with extra weight of 7.5kg and did pushups followed by dumbbell presses with 5kg. No idea what the rest did, too messy :/

After a short break we continued with some lower body training. 6 sets of 45secs superman, 25secs squats and 50sec planks with 10-15sec breaks in between. Felt awesome. My knees aren't creaking anymore and they feel tougher (:

Have to train hard over the next week!

Week 10 Monday

I'm proud to say that I've helped RenJie achieve pretty decent muscle gains :D It's pretty obvious that RenJie's arms are thicker now hohoho.

Anyway we started warm-ups with pull-ups. JinHu and I 5,4,3,4,5, RenJie 2,2,1,2,3.5. Looks like RenJie can do more controlled pull-ups now, which is pretty awesome growth!

Moved on to 6 sets of 10 slow deep pull-ups, 15 slow deep bodyweight squats and 8 hanging leg raises.

Gym routine consisted of tricep pulldowns, bicep curls and wrist curls. I managed to increase my weight to 15kg per arm and 45kg for pull-downs and RenJie managed to do ~33kg on tricep pulldowns. Not bad considering he started at ~25kg just 4 weeks back.

This just goes to show that anyone can get fitter,stronger and healthier as long as they stop giving excuses and start working out.

Pain is weakness leaving the body.

Week 9 Friday

Started the workout with 4 sets of 4 pullups and last set with 7 pullups (:
JinHu, Tomo, Joel and Jon joined us for pullups today. Special mention goes to RenJie, who did 5 sets of 2 pullups!! Impressive gain since his max last year was just one set of 2! Keep it up bro! :D

After a set of dips, RenJie, Tomo, Jon, JinHu and I went to do our bodyweight interval training again. 20 secs of pushups, squats and 40 sec planks/bicycle crunches followed by 10 sec rest intervals. My triceps and chest died after that but my abs didn't feel worked though. Maybe it's time to lengthen the planking timings?

After an hour RenJie and I went back to the gym to work on our biceps and forearms. Very good workout. My
elbows are no longer squishy! I think RenJie is having significant
strength gains too.

This week concludes week 1 of our 6 week pullup challenge. Hopefully by the end of it RenJie will be able to do >6 pullups and Ken >9. I'll be happy with the same number of reps but with better form (: Then we can proceed on to either Convict Conditioning or some other regime once we get stronger in 5 weeks time.

Week9 Thursday

Week 1 Day 2 of 20 pull-ups challenge!

Completed 4,3,3,4,5.
Ken did 2,2,1,2,3 and RenJie 2,1,1,2,-1.

Hope the programme works.
Gonna rest well tonight for interval and weight training tomorrow.

Week 9 Tuesday

We started on the 20 pull-ups challenge today.

I did 4,3,2,4,5 pull-ups, Ken did 2,1,1,2,3 and RenJie 2,1,1,2, -1.
We did 5 sets of 8 hanging leg raises after. Gonna see if the progressive pull-up training works!

Week 9 Monday

I can do 12 pull-ups now and RenJie 3.5(?) Both of us improved by 1 in just 2 weeks (:

What I did today:
4x(4x120lbs seated rows+5x overhead wire press+10x hanging leg raises+8 bodyweight dips)

RenJie did 90lbs seated rows and dips with 30kg assist.

Moved on to do 5 sets of 5x12.5kg single arm bicep curls, 20lbs barbell wrist curls and 180lbs tricep pulldowns. RenJie did 7.5-10kg bicep curls, 20lbs wrist curls and 110lbs tricep pulldowns.

LASTLY we did 5 sets of 10 hanging leg raises.

*gasps for breath*

Month 1 Stats

Jason:
59kg
? pull-ups
? 2.4km timing

RenJie:
56kg
? pullups
? 2.4km timing

gonna measure everything once we actually gain some substantial growth in strength/endurance xD RenJie put on quite some mass though. One step closer to escape being labelled 'underweight' hahah!

6 weeks to NAPFA. Gotta push harder.