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Old 07-03-2008, 08:08 PM   #91
Ariff Saufi
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Re: CF Malaysia.. finally!

Quote:
Originally Posted by Richard Vanmeerbeek View Post
Barbell routine is going to be great man !

I'm just in cali for vacation, i will prob do the games next year if possible
you know what? if i feel crazy enough next year... maybe i'll take that 20hr plane ride to USA for next year's games.

crazy as it sounds, i'm seriously thinking about it.
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Rif's Workout Log
M / 24 / 142 / 5'7 [First week of July 2008 - SQ 300, DL 315, Press 145, PC 170]
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Old 07-03-2008, 08:26 PM   #92
Daniel Mick
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Re: CF Malaysia.. finally!

Hey Ariff, I was in Malaysia for two weeks this Spring. I loved it.

I've read through a lot of your log which is interesting for comparison since I'm a bigger guy. Keep up the good work! Your enthusiasm is obvious.
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Old 07-04-2008, 12:58 AM   #93
Ariff Saufi
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Re: CF Malaysia.. finally!

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Originally Posted by Daniel Mick View Post
Hey Ariff, I was in Malaysia for two weeks this Spring. I loved it.

I've read through a lot of your log which is interesting for comparison since I'm a bigger guy. Keep up the good work! Your enthusiasm is obvious.
Hi Daniel, if you ever plan to visit Malaysia again, let me know. Maybe i can bring you to visit the place where i train at. Nothing fancy, but has great atmosphere.

I just went through your workout log and it seems that we have a few things in common, mainly the lower body strength. Your back squat and deadlift numbers are definately good. But i believe you have so much more potential to get those numbers up even more and definately break that 1000# CFT, since you're about 40-50# bigger than i am.

my strength has gone down a little these days but its a fair trade for everything that i gained from CF in the past 3 months. I'm a more well-rounded athlete (in my mind) and i feel fitter & healthier than ever.

do drop by this log sometimes and comment on anything and everything. I love feedbacks, whether good or bad. There's always room for improvements for me.

cheers!
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M / 24 / 142 / 5'7 [First week of July 2008 - SQ 300, DL 315, Press 145, PC 170]
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Old 07-04-2008, 04:50 AM   #94
Ariff Saufi
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Re: CF Malaysia.. finally!

Friday, 4th July 2008.

Squat
115 x 10
165 x 8
185 x 5
235 x 1
255 x 1
275 x 1
285 x 1
300 x 1 (cant remember if its a PR..)
115 x 10

Thrusters
65 x 10
85 x 10
95 x 10

L-Pullups x 7


just a quick one at the gym, wanted to further test my strength level on the basic stuffs. So now with a 300# backsquat, 315 DL & 145 Press that should unofficially bring my TOTAL to : 760# i hope to get it back up to about 800 by end of July.

did 3 set of thrusters since i havent done them for about 4-5 months now. 65# and 85# were pretty managable. 95# took a little bit extra effort, specially keeping that midline stability when the bar is locked overhead. But these were considerably better than i remembered last time, so its all good.

L-Pullups were just for fun. i think 7 is definately a new PR. LOL
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M / 24 / 142 / 5'7 [First week of July 2008 - SQ 300, DL 315, Press 145, PC 170]
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Old 07-06-2008, 06:05 AM   #95
Daniel Mick
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Re: CF Malaysia.. finally!

Dang yo. Your CFT is close to mine!

Your DL should be much higher. Watch all of Rip's videos about form and such and push that number up. Your DL should be a good 15%+ higher than your squat.
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Old 07-06-2008, 09:15 AM   #96
Ariff Saufi
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Re: CF Malaysia.. finally!

I used to pull 335-345ish before, it just needs more practising. It will come back in due time.
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M / 24 / 142 / 5'7 [First week of July 2008 - SQ 300, DL 315, Press 145, PC 170]
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Old 07-09-2008, 08:07 AM   #97
Ariff Saufi
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Re: CF Malaysia.. finally!

wow, havent worked out for a couple of days, not too sure what i've been busy with but i just cant find the time for gym (i know how that sounds)

anyways ;

standard warmups.

WOD

30 Wall Balls (20#)
45 Pushups
45 Situps
30 Wall Balls
35 Pushups
35 Situps
30 Wall Balls
25 Pushups
25 Situps

Time : 11:38


i felt lethargic today, i think maybe the unbalanced diet & lack of proper nutrition for the past few days was the culprit.

anyways, will not be working out muc for the next 8 - 12 days, will be having at least 6 to 8 basketball games in that period, with a couple basketball practises to add to that. So i'll be off the gym for the next 2 weeks or so.

will try to do some simple and short workout here and there i guess.

oh, i managed another deadhang muscle-up today. And a whole bunch of double unders!! i can manage about 10+ double unders per try now. felt awesome!
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Old 07-15-2008, 01:37 AM   #98
Ariff Saufi
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Re: CF Malaysia.. finally!

i'm still alive, just in case anyone was wondering.

havent been working out at all though. work & basketball tournaments are taking almost all of my time.

i have a game this thursday, another on saturday, 2 games on sunday, another one on monday & last one on tuesday night. and got a couple practises in between those. so yeah, i'm swamped.

i noticed that my vertical has gone down a couple inches, probably due to tiredness. but everything else is great, i played almost the whole 40 minutes the last 3 games and i wasnt even gassed during/after the game.
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Old 07-15-2008, 03:44 AM   #99
Patrick Haskell
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Re: CF Malaysia.. finally!

Thanks for checking in. Let's see some game stats.
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Old 07-16-2008, 02:25 AM   #100
Ariff Saufi
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Re: CF Malaysia.. finally!

Quote:
Originally Posted by Patrick Haskell View Post
Thanks for checking in. Let's see some game stats.
haha Patrick, i'm not much of a stat guy on the basketball court. I dont score that many points, i dont get much rebounds (hey i'm only 5'7!) but i do hustle my arse off on the court. I pride myself playing good defense, and doing the other things that others are not willing to.

most games i'd score something like 6 to 10pts, a couple of assists, steals and possibly a rebound here and there. not superstar material

did Tabata Pushups today, coz i feel sooo guilty for not working out for so long.

10-10-10-10-10-10-10-10.
Score : 10.

i know i'm supposed to push all out on each set, but i dont want to tire my arm too much before the games.

well, i also did like 3 rounds of Cindy (not 3 rounds of 20mins, 3rnds of 5pulls,10pushups + 15 squats) before last night's game and the other guys were like.."are you working out 20 minutes before the game?". I was like, errrr this is just my warmups..

did a couple HSPUs after those, just to shock them more. haha
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