Category Archives: Bodybuilding

051125

Posted on May 11, 2025 by dennisoh

AM – 30min Swimming PM – 30min Zone 2 Ski Erg 134BPM Full Body Bodybuilding – Chest, Shoulder, Back & Hamstring

Posted in Active Recovery, Bodybuilding, Cardio, Ski Erg, Swimming | Leave a comment

051025

Posted on May 10, 2025 by dennisoh

30 Min Swim 3:29/KM 98BPM Bench Press 6×5 @55KG6 BW Pull Ups between sets Leg Extension Machine couple of sets Did some Echo Bike but stopped because of injuryDid some ski erg after

Posted in Bodybuilding, Strength, Swimming | Leave a comment

050525

Posted on May 5, 2025 by dennisoh

Shoulder + Arms Workout at Peng’sFinished with Ab Ripper X

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050125

Posted on May 1, 2025 by dennisoh

Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110 Push Press 3-2-1-3-2-1 @57,61,65,61(2),65(2),67 3R of:20 Push Ups8 Reverse DB Lunges @12.5KG DBs/leg5 Chin Ups 3 by 100 Chipper100 Cal Ski100 Walking Lunges @25KG 100 Wall Ball @7KGTime: 23:20

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041625

Posted on April 16, 2025 by dennisoh

Chest and Back Hypertrophy Day

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041225

Posted on April 12, 2025 by dennisoh

Warm up1k Ski1k Row 3-2-1-3-2-1 ofBench Press 60,64,68,64,68,71Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f) 4 rounds for NFT12 single arm db shoulder press (each arm)12 db reverse flys 4 rounds for NFT12-15 ring dips12single arm trx rows (each arm) … Continue reading →

Posted in Anaerobic, Bodybuilding | Leave a comment

040425

Posted on April 4, 2025 by dennisoh

Deadlift 6×3 @85kg (hamstring feels weird) 3 ROUNDS NFT 8 hip thrust @75KG5 box step up (3s negative down) – each leg @15kg DBs8 slow tempo calf raises @25KG 4 ROUNDS FOR NFT 12 db pec fly @12.5KG DBs8 DB … Continue reading →

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032925

Posted on March 29, 2025 by dennisoh

Upper Body (Chest, Back, Shoulder) Hypertrophy

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032125

Posted on March 21, 2025 by dennisoh

Upper Body Hotel Workout

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010325

Posted on March 1, 2025 by dennisoh

Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105 3R for quality:8 Single leg contra lateral DL /leg @10kg db8 bench step up /leg @15kg plate8 Slow tempo calf raises 5R of:1min thrusters @14,14,14,12,141min burpees box jump over 24” @11,11,11,9,890s rest

Posted in Bodybuilding, Explosiveness, Strength | Leave a comment