Goi's Fitness Forum

TPY (rain or shine) 430pm, obviously energyone if the skies open up. Someone will have to figure out the programming

1. Keith

i'm out for this - gonna suffer from hangover from ZOUKOUT!!

1. Keith
2. Goi

wa YA HOR ZOUKOUT AH. hmm.

i say 1st ar, rain i no show one. small boy no marney

no rain i go

vicvic wrote:i'm out for this - gonna suffer from hangover from ZOUKOUT!!

No money for SAFRA gym, got money for ZOUKOUT. Well done!

And the training at 430pm leh. Even with 8 hours of sleep and 2 hours of getting up/getting ready/travelling you just need to be in bed by 630am!

galapogos wrote:

vicvic wrote:i'm out for this - gonna suffer from hangover from ZOUKOUT!!

No money for SAFRA gym, got money for ZOUKOUT. Well done!

And the training at 430pm leh. Even with 8 hours of sleep and 2 hours of getting up/getting ready/travelling you just need to be in bed by 630am!

They be young boys. Just hope you guys do more than someone else. Jordon, Island Creamery?

http://www.youtube.com/watch?v=4pXfHLUl ... re=related

But yeah, get your priorities straight!

man now cheat days are on sundays. haha

1. Keith
2. Goi
3. Phing

galapogos wrote:

vicvic wrote:i'm out for this - gonna suffer from hangover from ZOUKOUT!!

No money for SAFRA gym, got money for ZOUKOUT. Well done!

And the training at 430pm leh. Even with 8 hours of sleep and 2 hours of getting up/getting ready/travelling you just need to be in bed by 630am!

tix booked early got discount ma!

Cheaper than 8.55 meh?

confirm not cheaper than 8.55

1. Keith
2. Goi
3. Phing
4. Sufian

I am back training. Almost full swing. But without squats.

Ok, Phing, programming for four

I can do the overhead squats and stuffs, just cannot put the bar on my back.

BTW, where are the rest of the dudes in all this?

Louis, Manyu, Jordan, Vic, Xian, Elliot, Bert?

This is a great way to recover from Zoukout hangover man...

wah dun like that la that time book got money ma

ok. if no hangover i will come!

left RC issue...

Canuck eh wrote:

galapogos wrote:

vicvic wrote:i'm out for this - gonna suffer from hangover from ZOUKOUT!!

No money for SAFRA gym, got money for ZOUKOUT. Well done!

And the training at 430pm leh. Even with 8 hours of sleep and 2 hours of getting up/getting ready/travelling you just need to be in bed by 630am!

They be young boys. Just hope you guys do more than someone else. Jordon, Island Creamery?

http://www.youtube.com/watch?v=4pXfHLUl ... re=related

But yeah, get your priorities straight!

lmao that video was wicked man!

just hope it doesn't rain!

you guys game to do handstand pushups?

e.g.
first circuit:
3 rounds, 7-5-3 (first round 7 reps, 2nd round 5, 3rd round 3 ) of:
HSPU
16kg 1-H KB swings (each hand)
Alternate Lunges (each leg)
pullups

2mins rest from the 1st person to finish (!)

second circuit
3 rounds, 7-5-3 (first round 7 reps, 2nd round 5, 3rd round 3 ) of:
ring pushups
24kg 2-H deadlifts
jumping squats
16kg KB renegade rows (each side - although we may not have enough 16kg KBs then... hmm...)

[edit] or we just do 7-5-3-7-5-3 of the first circuit ... don't think we need any core work after the HSPUs... [/edit]

I don't wanna do a Keith "famous last words", but that first circuit looks quite easy on paper...alternate lunges are bodyweight?

What's the wet weather program?

den add 2 16kgs it will be harder x 1000 already lor

galapogos wrote:I don't wanna do a Keith "famous last words", but that first circuit looks quite easy on paper...alternate lunges are bodyweight?

What's the wet weather program?

well we could do the 1-h 16kg KB again, depends.

wet weather program is very similar, just deadlifts instead of swings. everything else can be sub'd with DBs

another suggestion:

e.g. 7-5-3 of:
HSPU
renegade rows/1-h db/kb rows w/24kg kb
squats/pistols
pullups/ring pullups
ring pushups/bench
deadlifts/alt lunges w/16kg kb

The renegage rows are gonna kill me I think. Too much skill/stabilization involved, I might scale it down to something else otherwise I'll just spend all my time there

Hmm, well, here are some substitution options:

HSPU=>push press w/2x20kg KBs (do we have enough 20kg KBs?)

Renegade rows=>2 point DB rows w/24kg KB; if still can't stabilize, then either 3 point (using bench) or 16kg KB as appropriate/suitable.

So, workout is 7-5-3 reps of:
HSPU
Renegade rows w/16kg KBs
Pistols
Pullups
Ring pushups
Deadlift w/24kg KB

I'm a bit concerned we may not have enough equipment for two people to go cycle through at a time (for the renegade rows we'd need 4x16kg KBs and I think we only have 3?) so maybe it'll end up being:

7-5-3:
HSPU
2 point DB rows w/24kg KB
Pistols
Pullups
Ring pushups
Walking lunges w/1-H 16kg KB

Comments?

That looks a lot different from your original workout!

From the equipment list(which you haven't updated yet Phing!) and the people attending, we should have access to 2x24, 2x16, 1x20, and whatever Keith wants to bring. More than enough rings too.

This looks like a slightly quad dom workout, but that's ok. Doesn't have to be balanced all the time. I'm game. I still think it might be a bit too easy though, considering the decreasing rep range...but we'll see!

we can change the walking lunges to deadlifts or swings

Based on the last two iterations, I don't think I need to bring anything else as we have 2x16s and 24s and there's only 4 confirmed, maybe 5 (Jordon, no rain). If Jordon is confirmed, then I'll bring the additional 16 and 24 so we can do 3 and 2.

HSPU. I don't mind giving it a shot, but since it's not a movement I've ever done/practiced, could we have a tutorial beforehand and whoever is not going can be spotters, just in case?

Renegade rows would've been a killer though, have tried them at home and the initial stabilization is a pain

Quick Phing give it a name.

apologies for coming late just now.
Every sunday there seems to be a malay wedding that I am invited to.

BTw, how come just now the attendance so poor?

Where are the party freaks? Haha

all pilots!