Strength training
https://outlift.com/the-5-big-compound-lifts/
https://thefitness.wiki/routines/strength-training-muscle-building/
Dead hang
16 in (45 - 9)s = 2.25s per swing
Timing
8-10pm is more than 12 hours after waking, not ideal. Try shifting to 4-6pm, just before dinner.
Current plan
- S: Bench press
- S: Pendlay Row
- M: Overhead press
- T: Zercher squat
- W: Weighted Pull up
- T: Deadlift
Books
Body by Science
Starting Strength: Basic Barbell Training
7 day workout plan
- M: Press
- T: Squat
- W: Bench
- T: Deadlift
- F: Press
- S: Squat
- S: Bench
Jurong East ClubFITT Gym
Address: 21 Jurong East St. 31 (609517)
- Mon/Wed/Fri: 7.00 am - 10.00 pm
- Tue/Thur: 8.30 am - 10.00 pm
- Sat: 8.30 am - 8.00 pm
- Sun : 9.00 am - 8.00 pm
- Public holidays: 9.00 am - 5.00 pm
Adult: 2.50, Student & Senior Citizen: 1.50
Membership:
- Adult = 310/yr = 5.96/wk
- Senior = 190/yr = 3.65/wk
- Off peak = 90/yr = 1.73/wk
Off peak = Mon - Fri before 4pm
Home gym equipment
Domyos compact weight training home gym, $400 SGD up to 60kg
JIJI olympic barbell 150kg at 399.20
directhomegym power rack at 430
directhomegym flat bench at 95
Total cost of free weights setup: 925
Weight plates
homefitness: 20kg for 30.00
fitnesswj.claro: 20kg for 40.00
directhomegym: 20kg for 52.00
Free weights
dumbbell curl and press
dumbbell thruster
crushgrip goblet squat
dumbbell pull over
farmer’s walk
one arm incline dumbbell press
dumbbell swing
dumbbell row