Archive for July, 2010

Positivity quotes #1

“The only difference between a good day and a bad day is your ATTITUDE!” Dennis S. Brown

“Deal with the faults of others as gently as with your own.” Chinese Proverb

“Quit now, you’ll never make it.
If you disregard this advice, you’ll be halfway there.” David Zucker

“You can give in to the failure messages and be a bitter deadbeat of excuses. Or you can choose to be happy and positive and excited about life.” A.L. Williams

“You can complain because roses have thorns,
or you can rejoice because thorns have roses.” Ziggy

“There is little difference in people,
but that little difference makes a big difference.
The little difference is attitude.
The big difference is whether it is positive or negative.” W. Clement Stone

“I had no shoes and complained, until I met a man who had no feet.” Indian Proverb

“A positive attitude may not solve all your problems,
but it will annoy enough people to make it worth the effort.” Herm Albright

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Conditioning – upper

Current cycle:  Bulk , cardio limited to Hiit twice a week
Activity:  Conditioning for Martial arts
Training Partner:  Tristan

Calories intake:  2135 cal
Exercise calories: 502 cal

Session:KB = Kettle Bell,  MB = Medicine ball

1a: Kb Swing (4×10 each hand)
1b: MB woodchop (4×10)
Sprints : 4 by (20m sprints x 2 laps)
Rest: 1 min (each set)

1a: MB Start Throws ( 4×10)
1b: MB Russsian twists (4×10 each way)
Rest: 1 min (each set)

1a: MB Good Mornings ( 4×10 )
1b: Punching heavy bag (100×4)
1c: MB Overhead Circles (4×10)
1d: KB V ups (4×10)
sprints : (20m sprints x 3 laps)
Rest : 1 min (each set)

1a: Pushups ( 4×10 )
1b: Punching heavy bag (100×4)
1c: Lateral Jump over MB (4×10)
1d: KB Front Circle  (4×10)
sprints : (20m sprints x 3 laps)
Rest : 1 min (each set)


  • Almost puked , stuffed up first set (as you can see by the order)
  • Had to limit footwork , tristans toes are injured.
  • very good session.

Legs and back day!

Current cycle: Bulk , cardio limited to Hiit twice a week
Activity: Weights
Training Partner: Dave

Calories intake: 2135 cal
Exercise calories: 370 cal


Sets: 4 each exercise Reps: 8-10 (last set to failure) Rest: 2 mins between sets
1. Squat (4 x 5-6)
2: Romanian deadlift (4 x 6-8)
3: Wide weighted chin-up
4: Cable row
5: Pullovers

Sets 3 x 10
6. EZ-bar curl
7. Concentration Curls


  • Dave pushed me through the deadlift’s last set. Struggled.

Wolverine workout.

Wolverine workout.

  • One of the many workouts that suggest how Hugh Jackman got to look like wolverine.
  • Using this on a bulk cycle i had some very nice gains.
  • Very good for building upper body while the squats and legs are excellent for burning calories and strengthening the core.
  • As always you need put the effort in to get the results / increase weight as often as possible.

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2010-07-27 – Chest & Bi’s

Current cycle: Bulk , cardio limited to Hiit twice a week.
Activity: Weights
Training Partner: Dion

Calories intake: 2353 cal
Exercise calories: 275 cal


Sets: 4 x 12, 10, 8, 6
1: INC Dumbbell bench press
2: Flat Bench press
3. INC Dumbbell fly
4. Cable crossover

Sets 3 x 10
6. EZ-bar curl
7. Concentration Curls


  • Bad Food day, couldn’t get my lunch box at work so i had to have some fast food. Not a big deal within macros;
  • Getting strength back quickly
  • Did biceps instead of triceps as it’s been lacking last week

Training day one!


Was sick with throat infection but wanted to test my new HRM So i did 20 minutes of interval sprints up and down streets. Slight up elevation on the last half of the training as you can see from the speed decrease.  Can notice the recovery as well having 8 weeks off cardio is not too good. Although i can use the excuse i am bulking and been on holiday



Food – 1900 calories (need to increase)
Exercise calories – 221 + 285

Sets: 4 each exercise Reps: 10-12 (last set to failure)
1. BB Military press
2. BB Upright Row
3. DB Lateral raises
4: : Calf raises
Set 3×10
1: Roman Chair lift
2: Hanging Leg Raise
3: Decline twisting oblique crunches

20 mins interval sprints
45 mins weights

Starting stats

Although i am not new to training i will give my very worst stats and my current stats and my goal stats.

Stats that don’t change:

Height : 177cm

Originally when i first started:

Weight: 103kg
Waist : 107cm / 42-43 inches
BF %: 25+

(i got down to 69kg , 81cm , 7%)

Stats now :

weight : 76.5kg
waist : 83cm
bf: 12-13%


Weight : 80kg
waist : 83kg
bf: 10%

– Want to be able to easily do 5 x 3 minute sparring rounds at 100%
– Want to be able to disable any attacker in self defense
– Increase kicking speed and power.


I thought i would start a blog to keep me motivated to keep training harder and to do my best in every workout.  Although i am no longer new to training i have hit that point where i am becoming a little, bored so i am using this to keep me to reach my goals. I have got all my tools on hand and i will use them to reach my certain goal at the time.