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.

Initial stats

Jason:
56kg
11 pull-ups
13+ mins for 2.4km (got unfit over the holidays)

RenJie:
53kg
2 pull-ups
I think 12+ mins for 2.4

Overdue updates

Week 5 Friday:
Tricep pulldowns, Seated rows, bench press, bicep curls. Random reps xD

Week 6 Friday:
Tricep pulldowns, seated rows, bicep curls.

Week 7 Friday:
5x(5 pullups + 20 pushups + 30 second planks)

Renjie did sets of 2 pullups for the above with some assistance.

Week 7 Sunday:
Ran 2.6km at intervals of 2 min all out running and 1 min rest for 5 sets (15mins total)

Week 8 Monday:
5x(5/6 pullups + 22 pushups + 35 second planks)

RenJie did sets of 2/3 pullups with assistance.

Went to gym after and did small reps with heavier weights of seated rows, bicep curls and tricep pulldowns. Did some research and found that smaller reps with heavier weights help improve strength, which was exactly what we needed.

I realize I could lift heavier weight than before. The workouts so far helped (:
OH and both RenJie and I grew 3kg each! I don't seem any bigger so I assume my muscles got denser heh :3

Week 8 Friday

Went to gym for PE today.
Here's what I did:
5x( 8 dips + 10 hanging leg raises + 5 seated rows at 120lb + 5 12.5kg single arm bicep curls)

My abs were burning at the end. I didn't check what RenJie and the guys did so I can't note it down :/

After about 20 mins we went to do pull-ups but we were so shit tired so I decided to just do some interval training. I got this cool app called Interval Timer that plays a retarded short tune at preset intervals. I thought the workout was gonna be moderate but fuckkk I died.

20 seconds push-ups
10 sec rest
20 sec squats
10 sec rest
45 sec plank
10 sec rest

rinse and repeat 6 times. Haha felt fitter after doing it but the process was damn shitty! Super proud of RenJie and Tomo for pushing so hard. Everyone's gonna get a lot fitter and stronger in no time :D

Introduction!

Hello! Haha I finally starting exercising again fairly recently with my buddy Ren Jie and thought it would be cool to have a record of our workouts so that we can measure our growth.

Goals this year:
-20 pullups
- <10 mins 2.4km run
-beastly overall fitness
-well developed musculature

Finishing first month already! Gonna push on harder.