Workout A on Monday.(Predominately grip and back exercises)
1)Pullups - 10 reps for warmup
Add 5kg dumbbell x8 x8 x 8
after which i take the dumbbell off and do another 10 reps of bodyweight pullups.
2)Upright rows- 40kg x 8 2 sets, 50kg x 5 2 sets.
3)Romanian deadlift - 60kg x 20, 80kg x 10, 100kg x 8.My forearms are crying by then.
4)Hyperextensions x 2 sets w/20kg barbell x 25, w/25kg barbell x 20
Next day i would swim 60 laps to recover and for cardio.
Workout B on Wednesday.(Predominately plyometrics and other exercises which do not require a gym)
Medicine ball training about 2-3kg(Toss here and there) or i flip 100-120kg tyres that are stored around the track 2-3 times with rest of course after each round.
Depth jumps or stair jumps
Hurdle jumps or burpees(Depends la, sometimes got track and field people training priority goes to them)
10 sets of 100m sprints
Workout C
Squats- 60kg x 20(warmup), 80kg x 10, 100kg x 7, 110kg x 5, 60kg x 10.
Benchpress- 60kg x 10, 70kg x 5, 75kg x 5, 80kg x 3.
Dips-Bodyweight x 20, w/5kg dumbbell x 10- 2 sets, w /7.5kg dumbbell x 7-8 - 1 set.Bodyweight x 12(but then my chest burn out liao).
Bodyweight pullups, 10-12 reps x 3 sets.
Next day would probably swim 60 laps again.
Workout D, i go military style
Pushups x 50 3 sets, 1 min breather inbetween
Dips 3 sets to failure
Pullups 3 sets to failure
Leg levers x 50 3 sets
Swim 40 laps or something again.
Current weight is 100kg, height 1.78.
I consume about 300g of protein a day and 400g of carbs.
most of my abs come from swimming.The key to abs is not endless crunches but rather cardio actvities to burn the fat out to see it.
I eat something like this everyday
1)Yoghurt + fruits + cereal
2)Sandwich + glucose protein shake
3)Pasta and meat + fruits
4)Sandwich + glucose protein shake
TRAINING
5)Beehoon soup with minced meat and fruits
6)Chicken rice with fruits and soya milk
7)Energy bar
JOG 2km everyday
8 )Stir fry chicken(family portion) +3 bowls of rice