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Old 04-26-2008, 01:58 AM   #21
Ariff Saufi
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Re: CF Malaysia.. finally!

Friday 25th April 2008

Warmup : pushups with parallettes, ring dips, pullups, skip ropes, 2 minutes on the bike.

WOD :
3-3-3-3-3 of Weighted Pullups
3-3-3-3-3 of Weighted Ring Dips

Pullup (kg) : 20-24-29-32-35
Ring Dips (kg) : 16-18.3-20-24-26.5


extras :- 8kg TGU Left/Right
- 12kg TGU Left/Right
- 16kg TGU Left/Right
- MuscleUps + Ring Dips.

tried 1RM for weighted pullups @ 41.25kg FAILED. Managed to pull but about 2 inch short from getting the chin pass the bar.

an hour's worth of basketball in the evening.

Last edited by Ariff Saufi : 04-26-2008 at 02:00 AM. Reason: added few lines
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Old 04-28-2008, 07:11 AM   #22
Ariff Saufi
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Re: CF Malaysia.. finally!

Sunday 27th April 2008

had a ballgame in the morning and another one around 830pm. Played roughly 30 minutes for both games. Felt sluggish through the first game, i guess my body was still tired from all the workouts throughout the week.

Felt so much better in the second game though. steps felt quick, legs felt fresh and there's definately springs in my legs.

did a few HSPU and pushups + pullups before and after those two games.
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Old 04-28-2008, 07:17 AM   #23
Ariff Saufi
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Re: CF Malaysia.. finally!

Monday 28th April 2008

warmups : parellete pushups, pullups, ring dips, KB swings & snatches, 2 minute on the bike.

WOD :

4 rounds for time :

28 KB Thrusters @12kg each
19 Pullups
8 KB Swings @32kg
8 HSPU


Time : 34:12

shoulders got tired right from the start. had to take 10 to 30 second breaks in between all those thrusters. And definately had to take a longer break in between HSPU's since the shoulders were really sore during the workout.

32kg KB swings werent much of a problem, and those pullups were easy too. I kinda thought the thrusters were going to be easy (which they're not!) and the pullups to give me hell (which wasnt the case at all!!)


managed to pull 3 consecutive MU today! finally able to calmly come back down with the false grip intact. felt great today.

Last edited by Ariff Saufi : 04-28-2008 at 07:18 AM. Reason: bold
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Old 04-29-2008, 10:33 PM   #24
Ariff Saufi
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Re: CF Malaysia.. finally!

29th April 2008

WOD :

21-15-9 reps of :

Left Hand KB Snatch
Right Hand KB Snatch
Ring Dips.


use appropriate weights.

Time :
7:20 @16kg KBs.
8:17 @20kg KBs


went with 16kg kettlebell for the first round because i doubt that i can continue snatching 20 or 24kg KB for 45 reps each hand. Turns out that 16kg was pretty easy, didnt have to break up any of the snatch sets. Ring Dips also improved from the last time i did it.

did the second round using 20kg KB, snatches went a little bit slower but things were still smooth. Suprisingly the dips was even better than the first round, only breaking it up a few times.


played 2hrs of basketball at night, half intensity.
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Old 04-30-2008, 10:26 PM   #25
Ariff Saufi
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Re: CF Malaysia.. finally!

Wednesday 30th April 2008

"Angie"

100 Pullups
100 Pushups
100 Sit-Ups
100 Squats

Time : 26:15


Spent 9m 11s on the Pullups (which i guess also my PR on 100 pullups, since i never did this before)

+6:26 on the Pushups
+6:36 on the Sit-Ups
+4:12 on the Squats

the last 20 pullups took half of the pullup time! sit-ups was painfully slow. pushups was okay-ish.. squats went relatively fast.

not a great time, but at least now i got a benchmark time to aim for next time Angie comes around.
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Old 05-03-2008, 09:20 AM   #26
Ariff Saufi
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Re: CF Malaysia.. finally!

Saturday 3rd May 2008

(24/M/142#)

Barbell Day! (havent been touching the barbells much for the past month).

Squats
20 Air Squats
115 x 8
185 x 6
235 x 4

Bench Press
115 x 10
115 x 10
165 x 6
175 x 4

Power Cleans

115 x 3
135 x 2
155 x 2
165 x 1
165 x 1


then i did :-
225lbs Deadlift x 2, + 2 L-Pullups.
1 minute rest
225lbs Deadlift x 3, + 3 L-Pullups.
1 minute rest
225lbs Deadlift x 4, + 4 Pullups.
1 minute rest
225lbs Deadlift x 5, + 5 Pullups.


i didnt go hard enough on all exercises considering its been a month or so since i last did them, just wanna ease into things, get the groove back.

Form on the Squat, Bench and DLs was okay. Power Cleans was messy though.

i might use every Saturday for these Barbell stuffs from now on, and continue with WODs and metcons on weekdays.
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Old 05-05-2008, 06:15 AM   #27
Ariff Saufi
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Re: CF Malaysia.. finally!

Monday, 5th May .

(M/24/5'7/142#)
just checked my bodyfat today, 6.6% using the caliper.

WOD
1-2-3-4-5-6-7-8-9-10 reps of :

Right Hand KB Clean & Press @24kg
Left Hand KB Clean & Press @24kg

Time : 18:50


KB cleans are getting better and smoother, specially with heavier weights. most of the problem on this workout is the ability to press out 24kg KB for reps.

suprisingly my left hand encounters more resistance on this workout, felt smoother with my right hand. weird for being a lefty.


played 1hr of basketball afterwards. felt good. not explosive, but movements went pretty smooth.
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Old 05-06-2008, 11:22 AM   #28
Ariff Saufi
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Re: CF Malaysia.. finally!

Tuesday, 6th May 2008.

Ariff (M/24/5'7/142)


WOD :
Do 5 rounds for time of:

10 Alternating KB clean, push press and overhead squats @ 24kg
15 Ring rows

Time : 18:59


they originally put the load to be at 20kg, but i felt pretty okay today so i scaled it up just for some extra kick. Turns out to be pretty challenging, specially in the 4th and last round. My back was hurting, but not too bad to tap out.

2nd workout

3 rounds of :
10 KB Snatch @16kg, Left/Right
50 Rope SKips

Time : 5:40


i have always noticed that whenever the workout causes a significant amount of stress on my lower back, my performance on the basketball court seems to diminish a little.. steps would feel a tad slower, i cant jump as high, and sluggishness all-around.

so i just went with the second workout just to see how my back would react during basketball later.

played about 90 minutes worth of basketball, full intensity. Felt the same, movements are rather slow and feet feels heavy tonight. But nothing to be worried over.
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Old 05-07-2008, 10:04 AM   #29
Ariff Saufi
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Re: CF Malaysia.. finally!

Wednesday, 7th May 2008.

WOD

21-15-9 reps of :

HSPU
Ring Dips
KB Swings @24kg

Time : 12:17


nothing special really, HSPU has improved alot since the last time! Ring Dips was so-so, swings @24kg were pretty easy. pretty straight forward workout, not much of a problem there.

did a few TGUs @12 & 16kg. some MU and some KB snatches + C&J.

Last edited by Ariff Saufi : 05-07-2008 at 10:06 AM. Reason: added a few things.
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Old 05-09-2008, 09:34 AM   #30
Ariff Saufi
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Re: CF Malaysia.. finally!

Friday, 9th May 2008

(M/24/5'7/142#)

warmups : pullups, ring dips, rope skips, kb C&J.

WOD :

3 rounds of :

5 Weighted Ring Dips (24kg)
5 Double KB Jerks (24kg each)
20 Alternating Pistols.
1 TGU (24kg) Left/Right.

Time : 7:51


everything went smooth, didnt have any major problem completing any of the exercise. 1st time doing TGUs with a 1.5 pood KB.. a little bit hard, but managable. Pistols went suprisingly fast. Double KB Jerks @24kg went smooth aswell. Ring Dips was also better than expected.

i guess yesterday's total rest day did me good

i'm starting to feel more and more comfortable with most of these exercises. form and confidence is getting better and better now!
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