Another mild training

Warm up : 10mins on treadmill, speed 8.5

Routine 1

Assisted pull-up - carrying 33kg of total BW

Cable lat pull-down - 19kg, 22.5kg

Seated back row - 6kg, 9.5kg

Cable back flyes - 5kg, 7.5kg

DB side lateral raise - 3kg, 4kg

*all 15 reps x 2sets

Routine 2

OB squat - 30kg, 32.5kg

BW push-up

BW V-up

*all 15 reps x 2 sets

Routine 3

OB deadlift - 30kg, 10 reps x 2 sets

Negative pull-up, holding pull-up position and slowly lower down body to original standing position - 6reps x 2 sets (man, am I heavy!)

Routine 4

OB bench press - 15 reps x 2 sets

DB push up renegade row - 4kg, 10 reps x 2 sets

Testing on my pull-up after resting

Results : still the same status. Only my forehead reaches the bar. Damn!

I always remember my very first trainer advised me when he was about to relocate to other branch. I was worried how the heck I was gonna train myself since I was such a beginner that time, way back 3 years ago.

He said this : Try to target at least 10 types of exercises in within an hour.

So I have been holding into that principles ever since. But I had difficulty achieving 10 types of workouts within an hour. Mostly 8.

Then I found another way to achieve 10 workouts within 60mins, or better yet, 45mins.

It's called SUPERSETS.

Basically, superset is an advanced training technique where you perform two exercises in a row with virtually no rest in between. Supersets are an excellent technique for muscular development, especially if you are short on time.

That is what I have been doing till now, if you notice my routine. I find that I manage to do a total of 12-15 types of workouts within 60 mins when I do my supersets.

Back at the early days when I did my "straight sets", I did notice some significant muscle gain but I hardly sweat. Not as much as when I did my supersets. I honestly feel better if I sweat more. It means I am working hard, right? *wink*