Weng Kian Dot Com

052125

Posted on May 21, 2025 by

Bench 3×8 @ 55KG
1 Arm Bent Over Row 3×10 @24KG
Box Squat 3×10 @90,100,100KG
DB Press 3×8 @12KG

20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press

Posted on May 20, 2025 by

1 hour Bike – 126BPM (zone 1 & 2)

Posted on May 19, 2025 by

60min Run – 7.08KM | 176SPM | 8:28/km | 121BPM

*first run back after sprain

Posted on May 18, 2025 by

Team Workout (A,B,C,A,B,C)
6Rounds 6mins per station, 30s Off

A. 20m Walking Lunges
20m Farmers Carry

B. 250-300m Ski
15-20 Goblet Squat 20KG

C. 250-300m Row
15-20 Ball Slam 10KG

Posted on May 17, 2025 by

Bench Press RPT
60kg x10
55Kg x11
50kg x 15

3×5 Pull ups at 12.5kg, last set 10kg

RPT Leg Press
140 x10
130 x11
120 x12

5r: 500m Row
30s Max Deadball Throw Up (Burpee) 3,3,3,3,3
90s Rest

Posted on May 16, 2025 by

35 min indoor bike – 128BPM

Posted on May 15, 2025 by

30 min indoor bike – 123BPM

Posted on May 14, 2025 by

40 min – Whole body machines workout. Not much mood but just doing what I can.

Posted on May 12, 2025 by

4×4 Ski Erg
2:13
2:20
2:18
2:18

Posted on May 11, 2025 by

AM – 30min Swimming

PM – 30min Zone 2 Ski Erg 134BPM

Full Body Bodybuilding – Chest, Shoulder, Back & Hamstring