Archive for August, 2010

Awesome Image

Everytime you are too lazy to train just put this on your desktop and you’ll pick right back up
I found this on BodyBuilding.com but i don’t know who the author was.

Legs / Back Biceps!

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

Calories intake: 2435 cal
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
7. Concentration Curls

Notes:

  • Upped Squats again and DL’s
  • Took ages as it was busy and had 3 people.

Shoulders / abs

Current cycle: Bulk , cardio limited to Hiit twice a week

Activity:  Weights
Training Partner: Tristan
Calories intake: 2270 cal
Exercise calories: 242 cal + 60 cals walk to gym and back

Session

4×10:

1. BB Military press
2. BB Upright Row
3. DB Lateral raises

Set 3×10

1: Roman Chair lift
2: Flat Leg Raise
3: Weighed Side bends
4: Resisted weighed situps

Notes:

Legs Biceps

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

Calories intake: 2270 cal
Exercise calories:  245 cal

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

notes:

  • Squats and deads are getting easier can up the weight soon.
  • 25 min walk after this (just for something to do)

Chest Tri abs

Current cycle: Bulk , cardio limited to Hiit twice a week
Activity:  Weights / chest tri abs
Training Partner:   N/A

Calories intake: 2449 cal
Exercise calories: 242 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

(SS) 1a. Cable Tricep pulldown
1b: Leg raises with MB  (3×10)
1c: Dumb bell a frames  (3×10)

(SS)6a. Cable overhead tricep extension
6b : Weights swiss ball crunch (3×20)

Notes:

  • Upped weight in flat bench
  • Flies felt like i was straining my rotator
  • added more abs as i finished workout in 30 mins, working on lower core development

Motivational Quotes #1

The searching-out and thorough investigation of truth ought to be the primary study of man.
– Cicero

The only journey is the journey within.
– Rainer Maria Rilke

Know thyself means this, that you get acquainted with what you know, and what you can do.
– Menander

Yes, know thyself: in great concerns or small,
Be this thy care, for this, my friend, is all.
– Juvenal
Read the rest of this entry »

Steady State Cardio + Martial arts

Current cycle: Bulk , cardio limited to Hiit twice a week
Activity: Running | Karate (low intensity techincal session)
Training Partner:  Tristan

Calories intake: 2080 cal
Exercise calories: 386 cal + 150ish cal

Session

– 10 min 1.5km calibration run for HRM
– 20 min steady state at 10km/h
– 50min martial arts

Notes:

  • As always struggled a bit at the 10 min mark , took a little time for the chest to stop hurting .
  • Really need to make some good lunches
  • Testing Recovery / looks pretty good.

Conditioning

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

Calories intake:  2251 cal
Exercise calories: 448 cal

Session:KB = Kettle Bell,  MB = Medicine ball

1a: boxing (4x 1min)
2a: KB swings (2×20)
3a: Rope skip (4x1min)
4a: MB push ups
Sprints : (25 meter sprint x 4)
Rest: 1 min

1a: KB Step-up (2×20)
2a: KB Squat and press  (2×10)
3a: MB leg raises (2×20)
4a: Lateral Squat and pass MB (2×10)
Sprints : (25 meter sprint x 4)
Rest: 1 min

1a: Lateral Raises KB (2×10)
2a: box + kick combo 2punch 1 kick  (2×20)
3a: Rope Skip (2x1min)
4a: KB bent over row (2×10)
Sprints : (25 meter sprint x 4)
Rest: 1 min

1a: MB slams (2×20)
2a: MB Back throw (2×20)
3a: MB chops (2×20)
4a: MB twists
Sprints : (25 meter sprint x 4)
Rest: 1 min

Notes:

  • HRM fell off at start
  • Medium session wasn’t too puffed out

Weights – Shoulders / biceps /abs

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

Calories intake: 2270 cal
Exercise calories: 388 cal

Session

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

Set 3×10
1: Roman Chair lift
2: Hanging Leg Raise
3. EZ-bar curl
4. Concentration Curls

Notes:

Weights – Legs / Abs

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

Calories intake: 2430 cal
Exercise calories: 388 cal

Session

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
1.  3×20 decline situp + twist
2.  3×45 second plank
3  1x hanging knee ups (12)
4 1x resisted med ball swiss ball sit ups

Notes:

  • Very Strong in the squat. Could up the weight again it if this keeps up :)
  • Deadlift also very strong this week.
  • Decided to do abs today and biceps tommorow