Archive for November, 2010

w2 – Chest / shoulders

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

Calories intake: 2165 cals
Exercise calories: 213 cals

monday: Chest / Shoulder

12, 10, 8, 6 Flat DB Bench
12, 10, 8, 6 Incline DB Bench
12, 10, 8, 6 Incline FLY

10, 8, 6 Clean and Press
10, 8, 6 Arnold Press
10, 8, 6 Delt Raises

Just some cardio :)

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

Calories intake: 2140 cals
Exercise calories: 259 cals

Cross Trainer 20 mins
Running steady state 10 mins

W1 Friday weights

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

Calories intake: 2740 cals
Exercise calories: 120 Cals + 240 cals

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

Friday: Back / ABs

12,10,8,6 Reverse Fly
12,10,8,6 Pull Downs
12,10,8,6 Tbar Row
12,10,8,6 One arm row
3×10 roman chair
3×10 Upright ROW

SuperSet1: 3×10 Hanging Leg Raise
3×15 Weighted Crunch
3×30 second bike kicks

Check in Nov 2010

Got myself some fat calipers , so the BF is now accurate! Less cardio this month .. no idea why. Will pick it up next month :)

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

Starting  weight : 76.5kg
waist:
81cm
BF %: 6.7
Chest: 98cm

Count: 19 Activities (hrm data wasnt available for some its more like 25ish)
Distance: 3.63 km
Time: 16:54:44 h:m:s
Avg Speed: 9.4 km/h
Avg HR: 127 bpm
Avg Run Cadence: 75 spm
Calories: 6,510 C
Avg Time: 00:53:24 h:m:s

100th post

Hey guys , it’s been 100 posts already , wow It’s amazing i haven’t lost interest in this yet. Since starting this blog i am defiantly the most fit and best shape i have been in for my entire life and i truely am happy about it. Using the blog as a reminder i have exceeded my personal bests in every fitness facet. I am now training harder than ever. Coming up with creative ways to train and keep fit and helping change my friends lives by making them fit in the process. I have started my Personal training certificates to just say i have some qualifications when it comes to training people. Although i have been doing it for the last year or so.

Anyways I wanted to do something for the 100th post but i didn’t find anything exceptional to quote , watch in this time.  But when i do i will let you know.
Thanks for watching the journey. :)

W1 Wed weights

[No Hrm]

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

Calories intake: 2446 cals
Exercise calories: 287ish cals
5×6 Squat
4×6-8 Deadlift (i know this is back day but i like doing sqauat and deadlift together)
3×10 Walking DB Lunge
12,10,8,6 Calf raises

SuperSet1:
3×10 Bench Dips
3×10 Hammer Curls

SuperSet2:
3×10 EZ Preacher Curl
3×10 Tricep Pushdowns

Weights – monday, chest , shoulders

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

Calories intake: 2846 cals
Exercise calories: 234ish cals

Back injury from hyper extension of back on Sunday.  I rested my back until wednesday it has come good but monday i went with part of my new routine
I was going to start next week but i think i’ll start it this week instead.

monday: Chest / Shoulder

12, 10, 8, 6 Flat DB Bench
12, 10, 8, 6 Incline DB Bench
12, 10, 8, 6 Incline FLY

10, 8, 6 Clean and Press
10, 8, 6 Arnold Press
10, 8, 6 Delt Raises

NOTES: First workout , had to find out what weights to use. Felt like a awesome chest workout afterwards.

Motivating pic #6

Motivation

Motivation

MMA Cardio, endurance training

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

Calories intake: 2540 cals
Exercise calories: 404 Cals + 200 cals

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

2 Sets

10 x KB clean and press plus burpee (chest shoulder)
20 x bag knees (legs back)
100 Weighted Punches (arms)
10 x MB Sprawl to Kokutz position (core legs)
20 x Punch and Crunch (arms)

3 Sets

10 PS KB circle (core)
20 Kb Swing (chest back)
Ladder drill – stance switch (feet)
10 Rolling Pistol
3 x Shuttle 1/3

3 Sets
10 x Burpee Roll + Impact crunch
10 x Up/ down plank (arms core)
1x Jumping Ladder Drill
10x Partner Clap Push ups

NOTE:

  • Short on time today so we shortened the sets
  • Still very difficult third set

3 Sets

10 x KB clean and press plus burpee (chest shoulder)
20 x bag knees (legs back)

100 Weighted Punches (arms)

10 x MB Sprawl to Kokutz position (core legs)

20 x Punch and Crunch (arms)

3 Sets

10 PS KB circle (core)
20 KB swings (chest back)

Ladder drill – stance switch (feet)
10 Rolling Pistol
3 x Shuttle 1/32 Sets
10 x Burpee Roll + Impact crunch
10 x Up/ down plank (arms core)
10 – 1 MB up throw and hold + ab punch

W7 – Friday weights

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

Calories intake: 2346 cals
Exercise calories: 280 + 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

NOTES:

  • Skipped Arms today again gym was closing :(
  • Increase Dead lift and bent over row weights , feeling pretty strong today