Friday Night Workout – And So It Ends

Level 3 Day 3

For time = 8m 38s
16 chin-ups
33 push-ups
33 squats

Supplementary Exercises:

Crunches: 25 X 3

Back Extensions: 25 X 3



Oh mama!!!

Tonight’s workout totally kicked my fat butt. Pardon my German. 😛

As you can see from my timing I failed it as the passing time is 5 mins. I guess I have to stick to this level for a few more months.

The chin-up section is still my weakest link and I struggled big time although I’ve broken up the 16 reps into smaller digestible sets of 4, 4, 1, 3, 2 and 2.

The push-ups were manageable as I divided them into reps of 23 and 10. My forearms’ veins were popping up everywhere so I’m sure the nurses this Wednesday will not have a hard time poking the big and fat needle into one of it to withdraw my blood.

For the squats, I felt surprisingly comfortable as I split them into reps of 17 and 16.


I’m totally shagged. Need to start running and cycling again so that I don’t look like a huge fatty gorilla with all these strength training. I need to balance it with cardio workouts to cut away my excess bulky mass.

Kay take care everyone.

May the force be with you!



About Mechattax

A fat guy who wants to exercise and keep fit so that he will be healthy and combat the impending danger of diabetes that is hereditary. View all posts by Mechattax

4 responses to “Friday Night Workout – And So It Ends

  • kooky kash

    How does your workout work? Do you do them in circuits?
    33 push ups, ammah (pinjam Diket punya expression)! I can only do 10, itu pun dah menggigil. Chin-ups tak pernah cuba but I dont think I can do this one. I am weak on my upper body but any exercises on the legs, squat, lunges etc, I’m OK. So that means upper body kena work out lah tu.

  • Faisal

    Basically kak, each level requires 3 days for you to perform the workouts.

    Usually for the first 2 days’ workouts, I do it in predetermined sets as suggested by the website.

    But for the third day, I need to break down the huge numbers to smaller manageable reps. But you need to follow the sequence such as, do 10 pull ups first, then 21 push ups and end with 21 squats.

    Insya-Allah I’ll give a detailed explanation in my next post.

    Give it a try aight. 🙂

  • kooky kash

    whats the link of this website?

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