I will return – December 1st 2014

I have a long holiday. I figured logging was taking up too much time and priorities. But coming into my annual December Shredfest I seem to have lost my way a bit. I have gained a fair bit of new muscle but my cuts are really slowing down. So i will be back to track my workouts and sessions again!

w5 – all n one!

Shoulder dayz

Weight Lifted
19365 kg

Shoulder upper press

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 30.0×12

SSET: Dumbbell Lateral Raise

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10

SSET: Dumbbell Front Raise

Set 1 : 22.5×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10

SSET: Barbell Shrug

Set 1 : 150.0×12
Set 2 : 170.0×10
Set 3 : 170.0×10
Set 4 : 170.0×10

SSET: Plate raise

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10

Combo delt fly
33.33
Set 1 : 20.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10

Cable Triceps Pushdown

Set 1 : 40.0×20
Set 2 : 50.0×13
Set 3 : 55.0×12

Cable Rope Triceps Pushdown

Set 1 : 25.0×10
Set 2 : 30.0×13
Set 3 : 30.0×12

SSET: Triceps Pushdown V Bar

Set 1 : 55.0×12
Set 2 : 55.0×12
Set 3 : 55.0×12

SSET: Face pulls

Set 1 : 60.0×11
Set 2 : 60.0×15
Set 3 : 60.0×13

Cable One Arm Tricep Extension

Set 1 : 25.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10

Notes: Shoulder feels free after massage

————–

Leg dayz!

Box squat

Set 1 : 60.0×6
Set 2 : 80.0×5
Set 3 : 90×6
Set 4 : 110×3
Set 5 : 110.0×4
Set 6 : 120×1
Set 7 : 130×1

Barbell Deadlift

Set 1 : 60.0×10
Set 2 : 80.0×8
Set 3 : 100.0×6
Set 4 : 120.0×6
Set 5 : 140.0×3
Set 6 : 160.0×1

Upside down leg press

Set 1 : 100.0×12
Set 2 : 130.0×10
Set 3 : 140.0×10
Set 4 : 140.0×10

single leg press

Set 1 : 100.0×10
Set 2 : 110.0×10
Set 3 : 120.0×10
Set 4 : 120.0×10

Leg ext

Set 1 : 70.0×12
Set 2: 70×12
set 3: 70×12

Over head lunge

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10

Standing Calf Raises

Set 1 : 100.0×12
Set 2 : 100.0×13
Set 3 : 100.0×13

Notes: LEGGSSS!!! Ouch

 

CHEST!

 

Barbell Incline Bench Press

Set 1 : 60.0×10
Set 2 : 50.0×10
Set 3 : 50.0×12
Set 4 : 50.0×12

Barbell Close Grip Bench Press

Set 1 : 40.0×14
Set 2 : 40.0×15
Set 3 : 45.0×11

Dumbbell Bench Press

Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10

Dumbbell Fly

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10

Machine Fly

Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10
Set 4 : 55.0×10

DB low fly

Set 1 : 14.0×10
Set 2 : 16.0×10
Set 3 : 20.0×10
Set 4 : 20.0×10

Machine Inner Chest Press

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 70.0×10
Set 4 : 70.0×10

Cable Triceps Pushdown

Set 1 : 50.0×20
Set 2 : 50.0×15
Set 3 : 50.0×15

Cable Rope Triceps Pushdown

Set 1 : 30.0×14
Set 2 : 30.0×15
Set 3 : 30.0×15

Barbell Lying Triceps Extension

Set 1 : 30.0×12
Set 2 : 35.0×10
Set 3 : 35.0×10

Dumbbell Tricep Kickback

Set 1 : 15.0×10
Set 2 : 15.0×10
Set 3 : 15.0×10

w4 – chest

Activity: weights
Training Partner: NA
Calories intake: 3124
Cal Burn :  3111

Speed BB bench

Set 1 : 60.0×10
Set 2 : 60.0×12
Set 3 : 60.0×12

Barbell Incline Bench Press

Set 1 : 40.0×10
Set 2 : 50.0×12
Set 3 : 50.0×12

Dumbbell Incline Bench Press

Set 1 : 40.0×12
Set 2 : 50.0×12
Set 3 : 50.0×12

Dumbbell Bench Press

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

DB low fly

Set 1 : 14.0×10
Set 2 : 14.0×10
Set 3 : 14.0×10

Dumbbell Fly

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10

Machine Fly

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Machine Inner Chest Press

Set 1 : 60.0×12
Set 2 : 60.0×10
Set 3 : 60.0×10

Damage:  SHoulder

NOTES:  Shoulder clicking again . We also played a few games fo squash today!

 

w4 – shouldee

Activity: weights
Training Partner: NA
Calories intake: 3955
Cal Burn :  3200

Weight Lifted
14806 kg
Dumbbell Arnold Press

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 45.0×10
Set 4 : 45.0×10

Combo delt fly

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Dumbbell Lateral Raise

Set 1 : 16.0×12
Set 2 : 16.0×12
Set 3 : 16.0×12

Shoulder upper press

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10

Face pulls

Set 1 : 55.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Smith Machine Upright Row

Set 1 : 50.0×11
Set 2 : 60.0×10
Set 3 : 50.0×12

Cable Triceps Pushdown

Set 1 : 50.0×14
Set 2 : 50.0×13
Set 3 : 55.0×13
Set 4 : 40×20

Triceps Pushdown V Bar

Set 1 : 55.0×12
Set 2 : 55.0×12
Set 3 : 55.0×12
Set 4 : 45×15

Cable Rope Triceps Pushdown

Set 1 : 35.0×12
Set 2 : 35.0×12
Set 3 : 35.0×12

Cable One Arm Tricep Extension

Set 1 : 25.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10

Dip

Set 1 : 0.0×13
Set 2 : 0.0×10
Set 3 : 0.0×12

Damage: Front Delt

NOTES:  Not much right now.

 

w4 – leeeegggs

Activity: weights
Training Partner: NA
Calories intake: 3655
Cal Burn :  3400

Weight Lifted
34200 kg
Barbell Full Squat

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 80.0×10

upside down leg press

Set 1 : 100.0×10
Set 2 : 130.0×10
Set 3 : 130.0×10
Set 4 : 130.0×10

Leg Press

Set 1 : 140×10
Set 2 : 140×10
Set 3 : 140×10
Set 4 : 160×10
Set 5 : 160×10
Set 6 : 160×10
Set 7 : 180×10
Set 8 : 180×10
Set 9 : 180×10
Set 10 : 100×30 (amrap)
Set 11 : 80×15 (4 sec negs)
Set 12 : 80×15  (4 sec negs)
Set 13 : 140×15 (5 slow 10 explosive)
Set 14 : 140×15   (5 slow 10 explosive)

Standing Calf Raises

Set 1 : 100.0×12
Set 2 : 100.0×13
Set 3 : 100.0×13

Damage: 

NOTES: Mega legs!

 

w3 – back

Activity: weights
Training Partner: Johnny Cage
Calories intake: 3888
Cal Burn :  3400

Weight Lifted : 19417 kg
Barbell Deadlift

Set 1 : 70.0×5
Set 2 : 82.0×6
Set 3 : 100.0×3
Set 4 : 130.0×3
Set 5 : 140.0×3
Set 6 : 145.0×5
Set 7 : 160.0×1

Iso Lateral Wide Pulldown

Set 1 : 60.0×10
Set 2 : 80.0×12
Set 3 : 80.0×12
Set 4 : 80.0×11

Seated Machine Row

Set 1 : 40.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Set 4 : 70.0×10

Wide Grip Lat Pulldown

Set 1 : 55.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12

unilateral Pull Down

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Close Grip Front Lat Pulldown

Set 1 : 40.0×12
Set 2 : 50.0×11
Set 3 : 50.0×12

Cable Straight Arm Push Down

Set 1 : 55.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12

Cable Seated Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

EZ Bar Curl

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Dumbbell Concentration Curls

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10

 

Damage: Shoulder

NOTES: Just changing it up.

 

w3 – stuff

Activity: weights
Training Partner: NA
Calories intake: 2850
Cal Burn :  3221

Barbell Standing Military Press

Set 1 : 40.0×6
Set 2 : 45.0×6
Set 3 : 50.0×5
Set 4 : 55.0×3

Barbell Shrug

Set 1 : 200.0×10
Set 2 : 200.0×10
Set 3 : 200.0×10
Set 4 : 200.0×10

Dumbbell Front Raise

Set 1 : 16.0×10
Set 2 : 20.0×10
Set 3 : 25.0×10

Palm up low cable fly

Set 1 : 42.5×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Dumbbell Bent Over Delt Raise
35
Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×12

Barbell Shoulder Press

Set 1 : 50.0×8
Set 2 : 60.0×6
Set 3 : 60.0×6
Set 4 : 60.0×6

Cable Standing Deltoid Raise

Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Set 4 : 30.0×10

Damage: Shoulder

NOTES: Just trying to get a decent rotation happening with a cycle through some new techniques. I am feeling so weak compared to pre holidays. I think its a mechanical shoulder issue. I am upping training to 5 days straight just for a little while until i go back to 3 / 4 times  a week.

 

w3 – backs

Activity: weights
Training Partner: Johnny Cage
Calories intake: 3385
Cal Burn :  3221

Barbell Bent Over Row

Set 1 : 60.0×12
Set 2 : 65.0×12
Set 3 : 70.0×10

Iso Lateral Wide Pulldown

Set 1 : 80.0×10
Set 2 : 85.0×10
Set 3 : 85.0×10

Seated Machine Row

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10

Wide Grip Lat Pulldown

Set 1 : 55.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12

Dumbbell One Arm Row

Set 1 : 32.5×10
Set 2 : 37.5×10
Set 3 : 37.5×10

Cable Straight Arm Push Down

Set 1 : 65.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10

Cable Seated Row

Set 1 : 40.0×12
Set 2 : 40.0×15
Set 3 : 50.0×15

Dumbbell Alternate Hammer Curl

Set 1 : 40.0×8
Set 2 : 30.0×10
Set 3 : 25.0×8

Barbell Reverse Preacher Curl

Set 1 : 10.0×10
Set 2 : 15.0×10
Set 3 : 17.5×10

Damage: 

NOTES: Rear delts a bit sore today but everything is not bad!

 

w3 shoulder

Activity: weights
Training Partner: NA
Calories intake: 3149
Cal Burn :  3022

Barbell Shoulder Press

Set 1 : 55.0×12
Set 2 : 55.0×10
Set 3 : 55.0×8
Set 4 : 55.0×9
Set 5 : 40.0×10
Set 6 : 40.0×10

Dumbbell Front Raise
46.66
Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Prone Delt V raise
12
Set 1 : 8.0×15
Set 2 : 8.0×15
Set 3 : 8.0×15

Dumbbell Lateral Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Cable Standing Deltoid Raise

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10

Face pulls

Set 1 : 55.0×11
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 70.0×10

Hanging Leg Raise

Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 10 Lap/Rep

Cable Wood Chops

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 180.0×10
Set 3 : 180.0×10
Set 4 : 180.0×10

Damage: Triceps  

NOTES: Motions… just motions.

 

w3 legs

Activity: weights
Training Partner: NA
Calories intake: 3011
Cal Burn :  2955

Barbell Full Squat

Set 1 : 40.0×8
Set 2 : 65.0×6
Set 3 : 75.0×5
Set 4 : 85.0×5
Set 5 : 95.0×5
Set 6 : 105×3
Set 7 : 110×1

Cable Standing One Arm Bicep Curl

Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

single leg press

Set 1 : 120.0×10
Set 2 : 120.0×10
Set 3 : 120.0×10

Lying Leg Curls

Set 1 : 55.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10

Dumbbell Alternate Hammer Curl

Set 1 : 45.0×10
Set 2 : 40.0×6
Set 3 : 30.0×10

Leg ext

Set 1 : 65.0×10
Set 2 : 70.0×12
Set 3 : 70.0×12
Set 4 : 70.0×12

EZ Bar Curl

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Rotary calf extension

Set 1 : 100.0×20
Set 2 : 105.0×15
Set 3 : 115.0×15
Set 4 : 115.0×15

Cable Standing Biceps Curl

Set 1 : 47.5×12
Set 2 : 47.5×12

Damage: 

NOTES: Motions… just motions.

 

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