Archive for October, 2010

CT – KB intro session

Current cycle: Bulk / CT once  a week
Activity: CT
Training Partner: Dave

Calories intake: 4867 cals
Exercise calories: 356 Cals + 125  + 250

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

2 Sets

20 Kb Swing
10 KB One arm snatch
10 KB Diagonal chops
10 KB Circles
Boxing 1 min

2 sets

5 Turkish get up
10 KB Clean and press
10 KB Around the body circles
10 KB figure 8’s
25 m Resisted Kicks

2 sets
10 KB SOTS press
10 KB row
10 KB floor press + stand up
10 KB Squat

NOTES:

  • Introduction my mate dave to kettlebells so it was a nice easy one

Pic #2 – Weakness

CT – MMA Cardio doom

Current cycle: Bulk / CT once  a week
Activity: CT
Training Partner: Louise

Calories intake: 2867 cals
Exercise calories: 527 Cals

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

3 Sets

20 Bag Knees ( core , legs)
10 Burpess (whole body) (hold 1 sec in down pos)
10 each way MB over unders (back core)
20 crunch and punch (core arms)
5 Ladder Drills (legs )

3 Sets

20 Reach and Grab
25 meter Sprint
20 MB Wall throw
25 meter Sprint
20 MB Russian Twist
25 meter Sprint
20 MB Side Slams

2 Sets
10 KB Alternating sots press
10 KB figure 8’s
10 KB power clean and press
10 x Resisted Leg raises

NOTES:

  • Workout is mainly cardio workout, make sure to give adequate recovery time between sets.
  • Ladder drills are what ever you want, jumps , zig zags…

End of month check-in

Starting  weight : 74.5kg
waist:
81cm
BF %: 8
Chest: 98cm

End weight : 74.2kg
Waist: 81cm
BF % : 9%
chest: 98cm

Count: 20 Activities
Distance: 5.21 km
Time: 17:37:18 h:m:s
Avg Speed: 5.4 km/h
Avg HR: 123 bpm
Avg Run Cadence: 58 spm
Calories: 6,358 C
Avg Time: 00:52:51 h:m:s

Not much has changed this month, new routine new diet so i’m playing with the numbers a little.
The only major difference is the massive increase in strength, upping a few lifts by 20% or more.

Using heavier KB in CT too so that is making session even more exhausting haha:)

w4 – Fri weights

Current cycle: Bulk / HiiT Cardio and CT 2 times a week
Activity:  Weights
Training Partner: Dave tristan

Calories intake: 2874 cals
Exercise calories: 300 + 126  cals

Incline Bench Press – 3 Sets x 8-12 Reps
Split Squats – 3 Sets x 8-12 Reps
Snatch-Grip Deadlifts – 3 Sets x 8-12 Reps
Chin-Ups or Pendlay Bent-Over Rows – 3 Sets x 8-12 Reps
Superset: Reverse Curls/Skull Crushers – 2 Sets x 8-12 Reps
Abdominal Superset (Weighted Sit-Ups, Leg Raises) – 2 Sets x 8-12 Reps

NOTES:

  • Deload week , using lighter weight and lifting speeds
  • Sick on tuesday to thursday so missed wednesday :(

W4 – Mon weights

Current cycle: Bulk / HiiT Cardio and CT 2 times a week
Activity:  Weights
Training Partner: Dion / Dave

Calories intake: 2230 cals
Exercise calories: cals

Monday:

Bench Press – 3 Sets x 8-12 Reps
Full Squats – 4 Sets x 6-8 Reps
Romanian Deadlifts – 3 Sets x 6-10 Reps
Pendlay Bent-Over Rows – 3 Sets x 8-12 Reps
Superset: Dumbbell Curls/Skull Crushers – 2 Sets x 8-12 Reps
Abdominal Superset (Russian Twists, Twisting Sit-Ups) – 2 Sets x 8-12 Reps

NOTES:

  • Deloading week, did a modifed lift pattern with lower weights.
  • Pattern was 3 seconds up, 2 second pause, 3 second down
  • Major Pump and muscle burn

I am a champion – remixed

I will conquer what has never been conquered. Defeat will not be in my creed. I will believe where all those before me have doubted. I will always endeavor to uphold the prestige, honor and respect of my team. I have trained my mind and now my body will follow!

I will acknowledge the fact that I am an elite warrior who arrives at the cutting edge of battle by any means at my disposal. I accept the fact that my team expects me to move further, faster and fight harder than our opponents. Never shall I fail my comrades. I will always keep myself mentally alert, physically strong and morally straight and I will shoulder more than my share of the task whatever it may be. One hundred percent and more Read the rest of this entry »

Week 3 – Friday weights

Current cycle: Bulk / HiiT Cardio and CT 2 times a week
Activity:  Weights
Training Partner: Dion / Dave

Calories intake: 2487 cals
Exercise calories: 342 + 126  cals

Incline Bench Press – 4 Sets x 8-12 Reps
Split Squats – 4 Sets x 8-12 Reps
Snatch-Grip Deadlifts – 4 Sets x 8-12 Reps
Chin-Ups or Pendlay Bent-Over Rows – 4 Sets x 8-12 Reps
Superset: Reverse Curls/Skull Crushers – 3 Sets x 8-12 Reps
Abdominal Superset (Weighted Sit-Ups, Leg Raises) – 3-4 Sets x 8-12 Reps

NOTES:

CT – Leg dominated

Current cycle: Bulk / CT once  a week
Activity: CT
Training Partner: Louise

Calories intake: 2467 cals
Exercise calories: 500 cals

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

3 Sets:

20x KB Swings (chest core)
10 x KB over head lunge (Legs arms)
10 x Inclined Pushups (back Shoulders)
20 x KB Floor Press, [5 slow then get up and back down]. (chest core)
4x5m Duck Walk (legs)

2 sets

30 x Hook Jab Combo punch punch block move (arms)
10 x MB Diagonal Chops (core arms)
5x Turkish Get-ups (arms core legs)
8ps x jab and kick (arms legs)
10ps x heavy bag knee (legs)
1 Sprint (to number on wall 1 – 7) (legs)

3 Sets

10x KB circle (arms, obs)
10ew x KB Body circles
10 x Alternating Sots Press
20 x MB steering wheels (shoulders)
50 Rope turns (cardio)
NOTES:

3 Sets:

20x KB Swings (chest core)
10 x KB over head lunge (Legs arms)
10 x Inclined Pushups (back Shoulders)
20 x KB Floor Press, [5 slow then get up and back down]. (chest core)

4x5m Duck Walk (legs)

3 sets

30 x Hook Jab Combo punch punch block move (arms)

10 x MB Diaganal Chops (core arms)

5x Turkish Get-ups (arms core legs)

8ps x jab and kick (arms legs)

5ps x heavy bag knee (legs)

1 Sprint (to number on wall 1 – 7) (legs)

3 Sets

10x KB circle (arms, obs)

10ew x KB Body circles

10 x Alternating Sots Press

20 x MB steering wheels (shoulders)

50 Rope turns (cardio)

Week 3 – Monday weights

Current cycle: Bulk / HiiT Cardio and CT 2 times a week
Activity:  Weights
Training Partner: Dion / Dave

Calories intake: 2830 cals  (still low)
Exercise calories: 448 cals

Monday:

Bench Press – 4 Sets x 8-12 Reps
Full Squats – 4 Sets x 6-8 Reps
Romanian Deadlifts – 4 Sets x 6-10 Reps
Pendlay Bent-Over Rows – 4 Sets x 8-12 Reps
Superset: Dumbbell Curls/Skull Crushers – 3 Sets x 8-12 Reps
Abdominal Superset (Russian Twists, Twisting Sit-Ups) – 3-4 Sets x 8-12 Reps

NOTES:

  • Had a extra long session, because some bunch of dicks decided it would be a cool idea to do some arm curls in the squat racks