Archive for April, 2011


Activity: HiiT running
Training Partner: N/A
Calories intake: 2432 cals
Exercise calories: 317 cals
Motivation level : Average
Energy Level: Average
Sleep – 9.4 hours !  Catching up from work, still rather restless after 3am

23 Mins HiiT Sprinting

1. Warmup 2 mins
2. Sprint one minute (15km +) then walk 7km+ for 1 minute until 19 minutes
3. Walk 2 minutes
4. Sprint 2 minutes (16-18 km/h)
5. Cool down and stretch


  • Not bad effort, feel like i lost a bit of fitness, last set was a little struggle but will up this in the next coming weeks

pre week 1 – workout B

Activity: Weights / Muscle endurance Phase
Training Partner: Dave
Calories intake: 2687 cals
Exercise calories: 289 cals
Motivation level : Average
Energy Level: high
Sleep – 7.4 hrs – nice deep sleep until about 12am

Workout B (w1-w3: 3 x15 @ 30 sec rest – TEMPO 3-1-1)

Barbell Bent Over Row (30.0×15,30.0x15,30.0×15) *
Barbell Bench Press (40.0×15,40.0x15,40.0×15)
Pullups (0.0×15,0.0x8,0.0×8) (my worst exercise ever)
Hammer Curls (10.0×15,10.0x15,10.0×15)
Wide-Grip Lat Pulldown (32.0×15,40.0x15,40.0×15)*
Dumbbell Lying Triceps Extension (10.0×15,10.0x15,10.0×15)
Dumbbell Deadlift (40.0×15,40.0x15,40.0×15)*
Dumbbell Lunges (25.0×15,35.0x15,35.0×15)*
Hanging Leg Raise (0.0×15,0.0x15,0.0×15)
Exercise Ball Crunch (0.0×20,0.0x20,0.0×20)


  • Today was pretty good i was a bit tired from working but i got through not too bad
  • the 3-1-1 Tempo is intense right now giving me the craziest pump
  • Things marked with * means i can up these a fair bit next week
  • Chest was on fire (not in a good way) again tonight i think injury is there for sure now
  • I started to lose grip strength again around the wide grip Pull Downs, by the lunges i couldn’t use my left hand.
  • I hit 80.1kg today!

pre week 1 – workout A testing.

Activity: Weights / Muscle endurance Phase
Training Partner: Dave
Calories intake: 2577 cals
Exercise calories: 463 cals
Motivation level : very high
Energy Level: high
Sleep – Pretty broken sleep this night, still feel good today 7.5 hrs , NICE!

Workout A (w1-w3: 3 x15 @ 30 sec rest – TEMPO 3-1-1)

Barbell Squat (60.0×15,60.0x15,60.0×15)
Barbell Deadlift (70.0×15,70.0x15,70.0×15)
Dumbbell Incline Bench Press (20.0×15,20.0x15,20.0×15)
Cable Seated Row (40.0×15,40.0x15,40.0×15)
Dumbbell Incline Bench Press (20.0×15,20.0x15,20.0×15)
Close-Grip Front Lat Pulldown (35.0×15,35.0x15,35.0×15)
Barbell Shoulder Press (30.0×15,30.0x13,30.0×14)
Incline Dumbbell Curl (10.0×15,10.0x15,10.0×15)
Bench Dip (0.0×15,0.0x15,0.0×15)
Standing Calf Raises (100.0×15,100.0x15,100.0×15)
Barbell Shrug (80.0×15,80.0x15,80.0×15)
Hanging Leg Raise (0.0×15,0.0x15,0.0×15)


  • First week so trying to figure out the weight ranges, i am doing some completely different from the last program so i needed to guess what weights i needed to drop down to get the required reps then i can build it up from there. The TEMPO is the real killer on all the exercises. I had to drop the weights fairly dramatically to get a gauge but of course i will up them every week . Once we are back to the overload period i should be back on close the the weights i was on before. At the moment it’s pretty intense.
  • Squat, dead lift, seated row, Db curl, calf raises : can increase by 5-10 kg next week
  • I haven’t felt a burn like this in a long while, i think i might have a upper pec injury, it burned so much i had to stop lifting for a few seconds before i could start again.
  • Got insane pump in biceps today, felt like they were going to rip off my bones. my body was on FIRE.
  • Pretty hard workout overall, trying to keep to the rest period is hard especially with a partner, we did pretty well though.

Back from break and starting new.

I had a great easter catching up with friends and eating a lot of food. I was going to hold off until my NZ holiday in july before trying this latest program out.  I relised that is approximately 14 weeks away. Which is basically the first phase of this program.  I have done the standard bulk up and cut programs (4×10, 3×10, 5×5) although these have been successful, i want to try something different. This program how ever has definite phases, periodisation and timing so i am willing to try it out.  It contains linear period , alternating period and undulating period which is interesting.

Weeks 1-3 – muscle endurance
weeks 4-12 – muscle overload
Weeks 13-14 Undulated Periodisation training

The goal is to put on some extra poundage for the next six months.

So for the next 14 weeks i will try this style of program and see what results are accomplished.

Fitness Goals for the next 14 weeks

Sleep: 8 hours a day
Train: 4-5 x a week – 3 weights / 1 HiiT/ CT  and martial arts training
Goal weight: 85-87kg at 11%Bf (which will cut down to 7%-9% after this program)
Cardio: Still be able to do what i do now.  Smash out a CT session or just run a 5km out of the blue without training.


W4 – Legs and shoulder

Activity: Weights
Training Partner: Dion
Calories intake: 2477 cals
Exercise calories: 369 cals

Day 3 – Legs – Delts

5 x 6 Squats
4 x 8 Barbell dead lifts
3 x 10 Leg press
2 x 15 Leg extensions
3 x 10 Calf raises
3 x 10 Front dumbbell raise
3 x 10 Side dumbbell raise
3×10 Shoulder press

Barbell Squat – 1rm(125) Sets : (80.0×6,90.0x6,100.0×6,110.0x4,110.0×4 )
Barbell Deadlift- 1rm (150) Sets: (90.0×8,100.0x8,110.0×7,140.0x2 )
Leg Press – 1rm (295) Sets: (220.0×10,220.0x10,220.0×10 )
Standing Calf Raises – 1rm (215) Sets: (120.0×10,140.0x10,160.0×10)
Dumbbell Shoulder Press –  1rm*(30) Sets: (20.0×10,22.5×10,22.5×9)
Dumbbell Front Raise 1rm *(15) Sets: (10.0×10,10.0x10,10.0×10)
Dumbbell Lateral Raise 1rm * (15) Sets: (10.0×10,10.0x10,10.0×10)

*computer estimate i think i could do more


  • Took a bit longer than usual.

Check in

April 2011

Weight 78.6kg Waist 83cm bf: 6.2 (still not convinced) Chest 104cm

Skin fold measure ments:

Chest: 4mm
Abs: 10 mm (still have a bit of loose skin in this area, but i am bulking to so maybe a bit of fat too)
bicep: 4mm
thighs: 8mm
tricep: 4mm
Suprailiac: 6mm
Midaxillary: 4mm
Subsapcular: 6mm

Well this last 5 weeks have been pretty huge. I had slowed down my CT training and picked up some more HiiT / MT / CT combination. This month i wanted to increase my strenghth and put on some more muscle mass. I think i might have been successful. My strength has gone way up.

DB Inc press went from 55kg to 70kg
Squats went from 90kg to 110kg (although i will probably break 120kg soon)
Dead lift went from 100kg to 140kg

Pretty happy with this progress, from next week i am going to try a different strategy so everything will drop down for a while while i go through i different phase of training.
I am definatly going to ramp up mt / CT training again in preparation for gradings.

FEBWeight : 78.6kg Waist 84cm BF: 7.3%(still think its about 10%) Chest 103cm


w4 – back bi

Activity: Weights
Training Partner: N/A
Calories intake: 2522 cals
Exercise calories: 220 cals

Day 2 – Biceps, Back, Traps

2 sets of pullups to failure
4 x 10 Lat pulls (all out set)
3 x 10 Barbell shrugs (all out set)
3 x 10 Plate Halos
3×10 Roman Chair back extension (all out set)
4 x 10 Seated Rows (all out set)
4x 10 EZ bar Curls (all out set)

3×20 Swiss ball Crunches


  • Added a ALL out set to promote muscle growth on the last set. We will see how it goes.

testing out new app for my weights:

Pullups to failure (20 14)
Wide-Grip Lat Pulldown 1rm (84kg) (62.5×9,55.0x10,55.0×10,70.0x6)
Cable Seated Row 1rm (88.66kg) (52.0×10,52.0x10,55.0×10,70.0x8)
Barbell Bent Over Row 1RM(69.66) (45.0×10,45.0x10,50.0×10,55.0x8)
Barbell Shrug 1rm(186.66)100.0×10,120.0x10,140.0×10 (just started these so need to increase this)
Plate halo 1rm(26.66) (20.0×10,20.0x10,20.0×10)
Back Extensions 1RM(26.66) (10.0×10,10.0x10,20.0×10)
Crunches (0x20,0.0×20,0.0x25)
EZ Bicep Curl 1RM(58.33) (40.0×10,40.0x10,40.0×10,50.0x5)

Another inspiring story (Sean)

Watch the story of Sean Swarner, the 1st cancer survivor to climb Everest.

w4 – Chest tri (deload)

Activity: Weights
Training Partner: NA
Calories intake: 2522 cals
Exercise calories: 270 cals


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

3 x 10 Bench press
3 x 10 Incline bench press
2 X 10 Decline Press
3 x 10 Cable flyes
3 x 10 Front dumbbell raise
3 x 10 Side dumbbell raise
3 x 10 Skull crushers
3 x 10 Tricep pushdown
3 x 10 Close-grip bench press


  • Deload week. Noticed still sore in upper pecs from last week and it was a painfull to do incline press / regular press so i decided to make this a deload week aprrox 55% of usual weight but slow the tempo down to 2 seconds up pause 2 seconds down 4 seconds. Still worked the muscle hard and help stretch out the sore muscles.
  • Very sore upper pecs.

w3 back delt

Activity: Weights
Training Partner: N/A
Calories intake: 2635 cals
Exercise calories: 212 cals

Day 2 – Biceps, Back, Traps

2 sets of pullups to failure
3 x 10 Lat pulls
4 x 10 reverse Pec deck
2 x 10 Barbell shrugs
3 x 10 Plate Halos
3×10 Roman Chair back extension
3 x 10 Seated Rows
3x 10 Concentration Curls

3×20 Swiss ball Crunches


  • unmotivated workout today 🙁