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.