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Thursday, December 31, 2009
moved to pushurselfdaily.wordpress.com. =)

this is lester at 1:48 am.




Friday, December 11, 2009
It's coming to the end of the year. I just moved to a new place. This time it has a garage and allowed me to, according to junxian, have my dream of having a home gym. Thus, planning my finances and saving on what i can save on as well as extra pocket money sponsored by my dad, i decided to invest in some equipment. so join me and feast ur eyes and lick ur lips while u appreciate my little set up which i assure u will grow into something big one day.











one pendlay NexGen HD olympic bar. two economy 15kg bumper plates. a pair of olymic spring collars. one horse stall mat sliced into two nice strips. home gym. done.

p.s. a platform will be added and hopefully more weights as well when i return next year. a few more items will make this home gym a solid one for strength and conditioning as well as Crossfit. perhaps its time to go competitive again. =)

this is lester at 10:45 am.




Wednesday, October 28, 2009
"Fight Gone Bad"

3 rounds of 5 minutes of work/1 minute of rest

Rowing
Push Press 40kg
Box Jumps
Sumo-Deadlift High Pull
Wall ball 6kg (to the ceiling)

Did not count the reps. Wanted to just destroy myself. But it was quite tough. Think i am going to do this workout quite often. it's one of the better workouts.

this is lester at 2:53 pm.




Thursday, October 22, 2009
Wednesday's workout

"Fran"

21-15-9

95lbs (42.5kg) Thrusters
Pull-ups

For time.

10:30. Was quite winded. Thought i would have done better. But it's okie. I will work on it. haha.


Today's workout

Shoulder Press 1-1-1-1-1 (max 62.5kg)
Push Press 3-3-3-3-3 (max 62.5kg for 3 reps)
Push Jerk 5-5-5-5-5 (max 62.5kg for 4 reps on the third set)

I couldnt finish it. Something leaked in the lab and the class had to use the gym. so i had to go off. This was harder than the single-rep ones. I somehow couldnt finish the push jerks although it was supposed to be easier.

this is lester at 5:45 pm.




Sunday, October 18, 2009
Friday's Workout
Deadlift (80%): 3x3 @ 160 kg
Speed deadlift (65%): 3x3 @ 130 kg (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 105 kg
Stiff-leg deadlift: 3x5 @ 60kg
Bent over row: 3x5 @ 80kg
Underhand (reverse) grip lat pulldown: 3x5 @ 60kg
Arched back good morning: 3x5 @ 25kg

this is lester at 11:27 am.




Thursday, October 15, 2009
contemplating a rest day today. haha. will see if my hands are itchy or not.

here's something to make you laugh or get offended in some cases. =)

this is lester at 11:30 am.




Wednesday, October 14, 2009
No this is not my second workout for the day. just to clarify, the previous workout is for yesterday (13th Oct). I was too stoned to type it out last night. so i did it this morning. Here's today's workout.

Grace

30 Clean-and-Jerks for time.

Time: 8mins:10sec.

Quite happy yet disappointing. Happy that i managed to clear 10 without stopping. Sad that the rest were pretty slow (i.e. single reps near the end).

Went on to do a Deadlift-Burpee workout as well..

5 rounds for time:
5 Deadlifts 100kg
10 Burpees (Jump and clap at the end of the movement)

Only managed two rounds before i decided that that was enough. haha. Will attempt this one again next time. But what they said in the Crossfit movie was true.. The first set of deadlifts are okie. It's the subsequent sets that make u think about your back...

this is lester at 4:00 pm.




Brutus

1 hang power snatch, 1 overhead squat, 1 ring dip (substituted with 1 parallel bar dip)
2 hang power snatches, 2 overhead squats, 2 dips
3 hang power snatches, 3 overhead squats, 2 dips
4 hang power snatches, 4 overhead squats, 2 dips
all the way till 10..

run 800m

10 hang power snatches, 10 overhead squats, 2 dips
back down to 1..

for time.

58 mins and a couple of seconds.

Not too bad for finishing within the hour. but perhaps could be slightly faster. haha. closer to an hour of pure work. hahaha. painful.. but i love it. =)

this is lester at 7:21 am.