Workout Check-In Thread

Front Squat: 3 x 3 @ 70%
[Superset] {
- GHR: 3 x 20
- Weighted Crunch: 3 x 20 }

Front Squat: 8 x 10, 10, 5, 5, 3, 3, 1, 1
[Superset] {
- Straight-leg Deadlift: 3 x 10
- Walking Lunge: 3 x 12 }
Bench Press: 1 x 30 warmup; 5 x 5
[Triset] {
- Incline Bench Press: 3 x 10
- Push-up: 3 x 10
- Dip: 3 x AMAP }

Squat w/ 10 second pause: 8 x 10, 10, 5, 5, 3, 3, 3, 1
Deadlift (rack pull): 9 x 10, 10, 5, 5, 3, 3, 3, 1, 1
[Triset] {
- GHR: 2 x 12
- T-Bar Row: 2 x 12
- 2 x AMAP }

50 narrow grip pullups followed by 5 sets of 100 flutter kicks. Back feels better, hoping to get back into the gym in the next couple of weeks. I don't give sets on pullups since I pick a goal number and work my way towards it, so sometimes I do 15 reps and sometimes I do 5 reps, as long as I meet or beat my goal.

Close-stance Squat: 8 x 10, 10, 5, 5, 3, 3, 1, 1
[Superset] {
- GHR: 3 x 12
- Walking Lunge: 3 x 12 }
Overhead Press: 1 x 15 warmup; 5 x 5
[Triset] {
- Shrug: 3 x 20
- Lateral Raise: 3 x 12
- Bent-over Lateral Raise: 3 x 12 }

GHR: 1 x 15
Front-to-Back Squat: 8 x 10, 10, 5, 5, 3, 3, 1, 1
Biceps Curl: 3 x 28 method
Triceps Extension: 3 x 20
[Triset] {
- Preacher Curl: 3 x 12 narrow & 12 wide
- Bench Dip: 3 x 20
- Reverse Curl: 3 x 12 }

Still regularly lifting weights and doing HIIT Cardio now and then.

I posted some before and after pics on my photo album if anyone wanted to take a look (my mug has been cut out of the photos, haha).

The before pic was when I was consistently doing calisthenics workouts (but not watching my diet at all) in Dec 2013.

The after pic was when I started watching my diet and was regularly weight lifting (pic was a few months ago in April).

Still got a lot of work to do but pleased with the progress so far...

Oh yeah, before pic I was about 175lbs. After pic I was about 160lbs...

1.5 Km running.

Hip Raise: 1 x 15
Close-stance Deep Squat w/ Pause: 10 x 10, 10, 5, 5, 3, 3, 1, 1, 1, 1
Wide-grip Incline Bench Press: 1 x 15 warmup; 5 x 5
[Superset] {
- Bent-over Row: 2 x 20
- Dip: 2 x 16, 12 }

20 x 3 x ( x 2 hands) 5 kg biceps
20 x 4 push ups
20 x 4 air squats
20 x 3 x ( x 2 hands) 5 kg biceps