Archive for March, 2011

w6 – back tri

Activity: Weights
Training Partner: NA
Calories intake: 2811 cals
Exercise calories: 246 + 120 cals

LEGEND:

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

Back & Triceps

SSet: 4 x 10 sets of military press , lateral raises
4 x 10 pulldowns
3 x 10 bent over row
3 x 10 close-grip bench press
3x 10 reverse pec deck
3 x 10 Close grip Bench press with EZ bar
3×10 DB pull over

NOTES:

  • Motivation = low , not sure why.
  • Steady weights
  • Shoulder was injured slightly during the week so took it a little easier this week, still maxed it on the lighter weight though.

w6 – legs shoulder

[No Hrm]

Activity: weights
Training Partner: NA
Calories intake: 2656 cals
Exercise calories: 274 Cals

LEGEND:

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

Tuesday: Legs & shoulders

4 x 10 sets of squats
4×10 deadlifts
3 x 10 leg press
3 x15 Seated calf raises
3 x 12 – Arnold Press
SSet: 3×10 DB Shrugs /  3 x 10 Front raises
3 x10 Lying rear delt raises
3x 10 Side B end with plate.
3x 12 Hanging Leg Raise
3x 10 Russian Twist

NOTES:

w6 – Chest Bi


Activity:
weights
Training Partner: Arun
Calories intake: 2579 cals
Exercise calories: 181  cals

LEGEND:

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

Chest & Biceps

4 sets of incline dumbbell press, 8-10 reps
3 sets of Flat bench or DB press, 8-10 reps
3 sets of incline flies or cable x over, 8-10 reps
SSET1: 3 sets of chin-ups, barbell curls x 8-10
3×10 Concentration Curls.

NOTES:

  • Very Strong , upped bench 5kg  and chin ups were easy today.

 

CT – Randomness Testing

Had a small CT session with D and T today. We had limited area and equipment but still managed to get a decent workout out. It was a test for me to see how i can work two very different people at the same time, using only very limited equipment. A little hit and miss to be honest but i have definitely got some improvements for next time. The circuits were not really worth listing on the site. Few stair runs , shuttles , swings.  Lesson learned.

Just an afternoon run

Lou was feeling better so we went for a little run. Test the knee out and the cardio lost during the time i couldn’t run. Felt great and run was good.  We did do a walking lap after i stopped the HRM to cool down, this is about 1km.

All you have to do … is DO IT

Video

CT – Compact Karate based

Activity: CT
Training Partner: David
Calories intake: 2685 cals
Exercise calories: 428 cals +120 DW and 170 swim

LEGEND:

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

2 set

25 x Kb Swing
20 x KB high pull
20 x Front Kick
100 x Punch
1 X Footwork Ladder
25 m x Resisted Pulls

2 Set

10 X KB Military press (slow rep)
25m Sprint
10 X KB Circles
25m Sprint
20 X Jab, cross, round kick
25m Sprint
10 X KB Squat
Sprint

1 Sets

20 X crunch and punch
10 X Boxing combo
20 x Bag Knees
20 rnds x Punch evasion routine
10 X Flat/ Get Punch combo

NOTES:

  • Yesterday was stopped during the second set due to lou coming down with a migraine and not being able to continue. We got about 250 cals
  • This was a karate based workout for dave. Small section of CT.
  • Was limited to 45 minutes.
  • 20 mins swimming to finish off

w5 – back tri’s

Activity: Weights
Training Partner: arun
Calories intake: 2562 cals
Exercise calories: 326 cals

LEGEND:

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

Back & Triceps

SSet: 4 x 10 sets of military press , lateral raises
4 x 10 pulldowns
4 x 10 wide grip chins
3 x 10 bent over row
3 x 10 close-grip bench press
3 x 10 skull crushers
4 x 10 Tricep pushdown
2 x10 dead lifts

NOTES:

  • Still weak as when it comes to wide grip chin ups.

w5 – Legs shoulders

[Nor hrm :(]

Activity: weights
Training Partner: NA
Calories intake: 2123 cals
Exercise calories: 278 Cals

LEGEND:

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

Tuesday: Legs & shoulders

4 x 10 sets of squats
4×10 deadlifts
3 x 10 leg press
3 x15 Seated calf raises
3 x 12 – Arnold Press
SSet: 3×10 DB Shrugs /  3 x 10 Front raises
3 x10 Lying rear delt raises
3x 10 Side B end with plate.
3x 20 Declined situp with twist
3x 10 Russian Twist

NOTES:

  • Very strong this week, upped all lifts again. Not sure how much more i can do this.
  • Squats are about 85% back to normal after vigorous phsyio on the leg

Mid week cardio CT session

Activity: CT
Training Partner: Dion and Theresa
Calories intake: 2585 cals
Exercise calories: 428 cals

LEGEND:

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

3 sets

30x Kb Swing (core shoulder)
100 punch (shoulders arms )
10 x KB high pull (back Lats)
5 ps x Rolling Pistol (legs)
100 skips

2 sets

10 x KB Ribbons (obs core)
20 x MB lunge and twist (legs core)
10x Lateral burpee (legs chest arms)
30 mountain climbers (legs core)
5 x  Lateral Shuttles

3 Sets

SSET: 20 x crunch and punch + 10 Impact crunch (core arms)
10ps Kettlebell side bends (obs)
10 x KB military press
10x Jab cross round kicks
25 M sprint

NOTES:

  • Fair bit of time explaining the techniques but thats ok still a good session but not as hard as usual sessions.