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Vofzxy log: finally...

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Old 17-10-2018, 03:38 PM   #676
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narrow grip lat pull down
19kg x 10 x 3

pullup
10 x4

bench
30kg x10
40kg x 10

BB press
30kg x 10 x 5

db chest press
14kg x 10 x4, next round can go up ~20kg liao

db shoulder press
12kg x 10 x 4, next round can up too

single arm cable lat raise
L R L R L L R R
5kg x 10 each

cable fly
5kg x 10 x 4 sets top-down and bottom-up
but i think i need to relearn this technique liao, somehow its not working
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Old 19-10-2018, 02:45 PM   #677
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lat pull down
20 kg x 10 x 3

bb press
bar x 10 x 2

front squat
40 kg x 10 x 2

back squat
40 kg x 10 x 2

db lat raise
4kg x 10 x 3

db front raise
4kg x 10 x 3


bulgarian split squat
10 x 3
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Old 22-10-2018, 12:44 PM   #678
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DB TYI
3kg x10 x 3

cable row
30kg x 10
47 kg x 8 x 5
57 kg x 8

single arm cable row
12 kg x 8, gave the cable row machine to another guy
10 kg x 8 x3, standing

DL
bar x 10
40 kg x 8 x 3
50 kg x 8

landmine twist
bar x 12 x 3

back extension
10 x 3

hanging leg raise
8 x 3
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Old 25-10-2018, 09:51 AM   #679
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snatch day
bar
30 kg
33 kg
38 kg
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Old 30-10-2018, 01:25 AM   #680
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cable row
33 kg x 8, 10
47kg x 6 x 2
57kg x 6 x 2

ddeadlift
50 kg x 6 x 5

pull up
6 x 5

single arm cable row
8.75kg x 6 x 3

cable external rotation
1.25 kg x 10 x 3

face pull
10 kg x 10 x 3
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Old 14-11-2018, 12:27 AM   #681
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finally after so long
a slip short proper workout

the usual stretching and warm ups

db TYI
2 kg x10 x 3

smith machine shoulder press
10kg x 10
15kg x10 x 3, drop set 10 kg x 10

smith machine behind the head press
bar x 10
5kg x 10 x 3
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Old 15-11-2018, 12:47 AM   #682
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overhead squat
bar x 10 x 2

sntach
30 kg x 5 snatch + 3 power snatch x 3 sets
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Old 15-11-2018, 03:12 PM   #683
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Cable row
47kg x 6 x 3
57kg x 6 x 2

Front squat
40kg. X 6 x 4

Cable external rotation
2.5 kg. X6 x 4

Face pull
5kg. X 10. X 3

Sent from Sony G8142 using GAGT
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Old 18-11-2018, 08:47 PM   #684
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swam 26 laps

a change fo better i hope
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Old 03-01-2019, 12:38 AM   #685
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2019 !

DB TYI
3 kg x 12 x3 sets per position

db chest press
15kg x 12 flat
15kg x 12 x 3 incline
15kg x 12 flat

1 arm row
15 kg x 10 RHS x3
15 kg x 12 LHS x 3
15 kg x 12 LHS extra set

BB press
30kg x 12 x 3

cable external rotation
1.25 kg x 10 x 3

situp work
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Old 03-01-2019, 01:35 PM   #686
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manage to crank up
40kg snatch x 2

need to oil the movement more
build lower back strength
build deeper core strength/abilities

squat
30kg x 10 x 3
40kg x 10 x 3
50kg x 10 x 4

bench
30kg x 15 x 2
40kg x 12 x 3
50kg x 5 x 4

lat pulldown
33kg x 10 x 2

cable fly
top down
5kg x 12
7.5kg x 12, too heavy
5kg x 12

bottom up
5kg x 12
7.5kg x 12, too heavy
5kg x 12

ab work
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Old 06-01-2019, 11:13 PM   #687
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main routine today

40 kg snatch + 20 crunches x10 rounds
#6 - failed snatch
#8 #9 - jumping forward
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Old 08-01-2019, 12:00 AM   #688
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main routine

2 squat jerks + 15 reps pikes using the ab sliders x 10 sets
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Old 10-01-2019, 05:47 PM   #689
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main routine

box snatch 30 kg
3 x 5

27" box jump x 10 x 3
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Old 11-01-2019, 11:03 PM   #690
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main routine

30kg x 4 jerks L R L R x 4 sets
40 kg x 2 jerk L R x 3 sets
40 kg full clean and jerks x 8
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