Archive for August, 2010

Start cycle Conditioning

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , Martial arts
Training Partner: Tristan

Calories intake: 1925 cal
Exercise calories: 451 cal

4 Sets

50 mountain climbers (legs back)
50 punch (chest)
10 Kick per Leg (front) (legs)
10 kick per leg (round) (legs)
20 Kb Swing (Core Sholders)

7 Sets

1x 100, 2 x 50, 2x 25, 2×20 : Punch Straight , Round , short , backfist. (chest)
1 Sprint (to number on wall 1 – 7) (legs)
20 Slams (arms , chest , back)
10 side bend PS + 10 Russian twist with plate (obliques , core)

After set 4 : Sprint 1-7 non Stop

4x

10 KB circles (Back obiques)
15 A Frame Situps ( Core Obliques)
15 Spider pushups (chest Back Lower core)
20 Stepups + Press (Legs , shoulder)
25m sprint (legs)

Note :

  • Last 4 Set was very hard on the shoulders but good.
  • Need to shuffle the second set to bring intensity up, but it was ok (looking at data my HR was still up during that but not sweating to much)

Bridge to Brisbane Aftermath + small weights

Well , no preparation … Very early start 6:10am race start 4:15am wake up. Did excellent considering no training got the same time as last year and was taking easier this year, just running for fun. Last year i was almost puking at the 8km mark this year we sprinted up heart break hill adn at the end without much struggling. We were trying to run as a group, you can see at the 35 min mark where we lost louise and i we slowed down to try to find her. Dan and i sprinted the last 300 meters and i wasn’t puffed after the finish. So even though no training i am still fitter than last year again!

NOTES:

  • Foot pod wasn’t calibrated properly which gave me the 300m difference (was set to treadmill not road … tried to fix half way but was still short… Not worried though”

Military Press – 3 Sets x 8-12 Reps

Pull Downs – 3 Sets x 8-12 Reps

Dips – 3 Sets x 8-12 Reps

BB Bent-Over Rows – 3 Sets x 8-12 Reps

Superset: Barbell Shrugs/ DBLateral Raises – 3 Sets x 8-12 Reps

Calf Raises – 3 Sets x 8-12 Reps

    End of cycle

    I have finished my cycle 2 x 8 weeks on the current 3 day split i am on.

    Start weight : 74kg
    Waist: 82cm
    BF % : 13.5

    End weight : 77.5kg
    waist:
    82cm
    BF %: 12

    Count: 19 Activities
    Distance: 16.91 km
    Time:
    15:30:27 h:m:s
    Avg Speed: 7.5 km/h
    Avg HR: 129 bpm
    Avg Run Cadence: 75 spm
    Calories: 6,314 C (at least another 1000 from another sources)

    Very successful progress on this program , with conditioning training it was good for muscle mass building.
    Good rest periods are needed too for recovery, especially if you are trying to up the weight every week.
    Good Strength gains too. From 60kg squat to 95kg.Next phase: 3 weeks conditioning training only (mma style).
    Week: Deload (SS cardio)

    chest / tri

    Current cycle: Bulk , cardio limited to Hiit twice a week
    Activity:  Weights , dog walk (30mins)
    Training Partner: Dion

    Calories intake: 1905 cal
    Exercise calories:  254 cal

    Session

    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
    5. Feet-up bench dip
    6. Cable overhead tricep extension

    Notes:

    • Incline bench slight twing in rotator
    • Cross over 7 plates :)
    • 3 days rest did me well

    Cardio

    Current cycle: Bulk , cardio limited to Hiit twice a week
    Activity: HiiT SS cardio
    Training Partner: No one

    Calories intake: 1970 cal (forgot lunch!)
    Exercise calories: 234 + 130 cal

    Session

    – HiiT 20 mins
    – Elliptical machine 20 mins.

    NOTES:

    • Not a big problem got to 19/km at end of HiiT
    • You can see Hiit Takes a bigger toll on the body and is more effective really for cardio training.

    Legs / Back

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

    Calories intake: 4235 cal (cheat for the month)
    Exercise calories:  455 cal (also did 40 mins walking today)

    Weights:

    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

    Notes:

    • Took a lot longer accidentally did too many squats
    • Ran out of time to do last bicep.

    Shoulders / Abs + A leg

    Current cycle: Bulk , cardio limited to Hiit twice a week
    Activity:  Weights, Martial Arts (after noon medium session)
    Training Partner: Tristan

    Calories intake: 2270 cal
    Exercise calories: 288 + 250 cal

    Session

    4×10:
    1. BB Military press
    2. BB Upright Row
    3. DB Lateral raises
    4. Calf Raise

    Set 3×10
    1: Roman Chair lift
    2: Hanging Leg Raise
    3. Incline sit-ups (20)
    4. Sit up with Russian twist

    Notes:

    Conditioning

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

    Calories intake: 2205 cal
    Exercise calories: 402 cal

    Session

    3 Sets:

    1a: 10x punch on bag + 1 full squat x 5
    1b: 2 0m sprint x 2
    2a: Kb Swing x 20
    2b: 20m sprint x 2

    2 Sets :

    1a: 1 minute: Hook and Jab work on pads
    1b: 20 meter sprint x2
    2a: 10x/ps Front kick on bag
    2b: 20m x 2 resisted Running with belts

    2 Sets :

    1a: 20kg Russian Twists
    1b: 20 x KB upright row
    1c: 20 meter sprint x 2
    1d: 10x floor press KB then get up to ready position and back down x 5
    1e: 20 meter sprint x 2

    1 Set:

    1a: 5 MMA styled GET ups (one person starts from star fish position laying flat then other person resists them trying to get up)

    Notes:

    • Finished off with 15 mins self defense lessons

    Chest / tri’s … again!

    Current cycle: Bulk , cardio limited to Hiit twice a week
    Activity:  Weights , dog walk (30mins) , Martial arts
    Training Partner: Dion

    Calories intake: 2205 cal
    Exercise calories: 290 + 114 + 250 cal

    Session

    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
    5. Feet-up bench dip
    6. Cable overhead tricep extension

    Notes:

    • Incline bench weights is up again, back up to comfortable 27.5.
    • Cross over is up :) 7 plates :)
    • high intensity martial arts session.

    Running!

    Current cycle: Bulk , cardio limited to Hiit twice a week
    Activity: Running southbank
    Training Partner: Daniel

    Calories intake: 2434 cal
    Exercise calories: 481 cal

    Session

    Run from K point to Bridge at Goma back to K point. 6.1km

    NOTES:

    • Cardio is suffering , did legs weights knees got sore and ate too late so i wanted to puke up the lunch
    • Only had to slow down twice though which isn’t too bad.