Archive for May, 2011

How big is your swimming pool?

You could have all the motivation in the world, but if you have a belief that says you “can’t” or that you’re “not good enough,” then guess what? That’s exactly what will happen. You’ve just built a a massive barrier, it may as well be the great wall of china in front of you. It stops that motivation in its tracks, or at the very least turns it into one hell of a struggle Your beliefs about your ability to build a postive can do attitude are like the circuit-breaker, shutting down the power when there’s a perceived risk But here’s the thing — you don’t need protecting. Those beliefs that limit you and keep you “safe” in your comfort zone aren’t necessary.

Here’s what it boils down to:

You’re more than a match for any challenge. You have infinite potential Your capability is bigger than any problem life can throw at you. You are designed to take on meaningful challenges and learn what’s necessary to succeed You’re awesome . Really, you are. But you won’t be able to do any of it until you reset the boundaries of your beliefs so that they allow your motivation to flow where it needs. Build a pool with no boundaries and what you’ve got is an ocean for your motivation to swim in.

W5 – WOB

 

Activity: Weights / Muscular overload
Training Partner: NA
Calories intake: ~2650 cal
Exercise calories:
Motivation level : High
Energy Level: High
Sleep - 8.0 Woke up at 1am with storm didn’t fall back asleep

Workout B (w4-w7: 3 x10 @ 60 sec rest – 1 AOS 1×10 TEMPO 3-1-1)

Barbell Bench Press (50.0×10,55.0x10,60.0×10,65.0x10 ) *
Barbell Bent Over Row (40.0×10,45.0x10,45.0×10,60.0x12)*
Pullups (0.0×10,0.0x10,0.0×10,0.0x10)*
Wide-Grip Lat Pulldown (45.0×10,47.5×10,50.0x10,65.0×9 )*
Hammer Curls (30.0×10,30.0x10,30.0×10,35.0x10)*
Dumbbell Lying Triceps Extension (30.0×10,30.0x10,30.0×10,35.0x10)*
Dumbbell Deadlift (55.0×10,55.0x10,60.0×10,65.0x10)*
Dumbbell Lunges (0.0×10,0.0x10,0.0×10,0.0x10) +++ Did not perform
Hanging Leg Raise (0.0×10,0.0x10,0.0×10,0.0x10)
Exercise Ball Crunch (10.0×20,10.0x20,10.0×20,10.0x20)*

* increased from last time
+ decrease from last time


Damage:
Calves absolutely destroyed today, so i’ll move workout A to Wednesday so i can do my squats. Tested squats with BW and i couldn’t even get to parallel before calves quit.
I tried walking to gym (1.5km) to loosen up calves but was unsuccessful. Walking the dog…. forget about it.

NOTES:
- Steady progress, did not perform lunges due to calves.
– Bent over row is starting to feel light again, so should be able to jump pretty quickly.
– Pullups, still worst exercise! I can not progress to weighted pullups.
– Will bring my ankle weights for HLR next week it’s getting too easy.
__________________

 

may check in

May 2011

Weight 79.2kg (i was further up bit sickness took it away)
Waist 82cm
bf: 9.7%

Measurement:

Chest : 103cm
waist: 82cm
Arms: 36cm
Thigh: 60cm
Calf : 41cm

Skin fold measurements:

Chest: 6mm
Abs: 12 mm (still have a bit of loose skin in this area, but i am bulking to so maybe a bit of fat too)
thighs: 10 mm
tricep: 4mm
Suprailiac: 10 mm
Midaxillary: 8 mm
Subscapular: 10 mm

These weeks i have added a new routine which i haven’t tried before it is a 26 week plan full body routine. So we will see how i fair with this.
I have definitely added some mass this time around and a TINY bit of fat. I had bascially stopped all cardio this month and added almost a 1000 calories to my diet so you can expect that. At the 14 week mark i will see where i am at with the BF situation and probably start a new cut. Cardio will be introduced back this week too.


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 strength and put on some more muscle mass. I think i might have been successful. My strength has gone way up.

Cardio day! Stairs + MA

Activity: Cardio / CT / MA
Training Partner: Tristan
Calories intake: 2603 cals 
Exercise calories:
245 + ~300 cals
Motivation level : high
Energy Level: high
Sleep -
10.0  hrs

Session: Stair runs kangaroo point (107 steps very steep incline)

Setup: Target 10 sets total for the day (11 sets done, 1171 total (up) 1171 (down))

Notes:
Because i was doing this with a mate who hasn’t done cardio in a long time. I spent alot of time talking him up and down the stairs. Also trying to keep him moving at the top and bottom, we stopped at the 5th set to let him walk 200m to try to control his jelly legs. You can see this in my HRM data when it drops for a couple mins. As for my fitness, I was impressed i haven’t lost much cardio fitness.

I got 11 sets out all up, although effort was reduced to having to stop.I think i had another 5-6 sets in me. I wasn’t feeling like dying like usual. Next time i will try for a quicker time. I will also try 15 sets which is the same amount as the effiel tower (~1700 steps).

SESSION 2

Karate : not yet done

 

 

W4 – WOC


Activity
: Weights / Muscular Overload
Training Partner: NA
Calories intake: 2290 cals (low)
Exercise calories:
414  cals
Motivation level : high
Energy Level: high
Sleep -
10.2  hrs

Workout C (w4-w7: 4×10 @ 60 sec rest – TEMPO 3-1-1 ,  3×10 normal weight then 1×10 all out set (AOS))

Barbell Deadlift (90.0×10,90.0x10,90.0×10,110.0x10) *
Lying Leg Curls (40.0×10,40×10,40.0x10,40.0×10) *
Bent Over Two-Dumbbell Row (35.0×10,35.0x10,35.0×10,40.0x10)*
Dumbbell Bench Press (45.0×10,45.0x10,45.0×10,50.0x10)
Chin-Up (0.0×10,0.0x10,0.0×10,0.0x10) 
Dumbbell Shoulder Press (30.0×10,30.0x10,30.0×10,40.0x6)*
Barbell Curl (30.0×10,30.0x10,30.0×10,35.0x10)* 
Cable Triceps Pushdown (50.0×10,55.0x10,55.0×10,65.0x10) *
Hanging Leg Raise (0.0×10,0.0x10,0.0×10,0.0x10) 
Exercise Ball Crunch (0.0×20,10.0x20,10.0×20,10.0x20)

* Increased over last workout.

NOTES:

  • Not much to report today everything went as expected.
  • Deadlift 110kg grip issues. i wonder if i should use straps, i know i can lift more if i did.
  • Back to cardio this week, chest is clearing up. Feeling a bit unfit now.

 

Eat the pizza, and whinge.

Merry Christmas, Bob by Chris Shugart

The following Article was first featured in Testosterone Nation three years ago.

Merry Christmas, Bob by Chris Shugart (link)

“So, what are you doing for a living these days?” Bob asked me. We’re sitting on the couch at one of those tedious holiday get-togethers, you know, the ones where you’re supposed to be nice to family members you never see except during major holidays and funerals. I think Bob is my wife’s brother-in-law’s second cousin or something.

“I’m the assistant editor and a writer for Testosterone magazine,” I say. Bob looks at me with a blank expression on his face, as if I’d just told him I sell handmade testicle warmers beside the freeway and was looking to open franchises across the nation.

“It’s a bodybuilding magazine,” I say.

Blank expression. Deer caught in the headlights. Ronnie Coleman doing trigonometry.

“Oh,” Bob finally says, “I heard you were, like, one of those bodybuilder guys or something. So, what’s that like, you know, working out every day and stuff? I just don’t have time to lift weights all day, but I have been meaning to get rid of this beer belly.” He takes another sip of beer. “What do you suggest?” Sip.
Read the rest of this entry »

W4 – WOB

Activity: Weights / Muscular Overload
Training Partner: NA
Calories intake: 2949 cals
Exercise calories: 403 cals
Motivation level : High
Energy Level: High
Sleep – 8.0 hrs (nice long deep sleep today)

Workout B (w4-w7: 3 x10 @ 60 sec rest – TEMPO 3-1-1)

Barbell Bent Over Row (35.0×10,35.0x10,35.0×10,50.0x10) *
Barbell Bench Press (45.0×10,50.0x10,55.0×10,55.0x8) *
Pullups (0.0×10,0.0x10,0.0×10,0.0x10)
Wide-Grip Lat Pull Downs (40.0×15,45.0x10,50.0×10,62.5×8)*
Hammer Curls (30.0×10,30.0x10,30.0×10,30.0x10)*
Dumbbell Lying Triceps Extension (30.0×10,30.0x10,30.0×10,30.0x10)*
Dumbbell Deadlift (55.0×10,55.0x10,60.0×10,60.0x10)*
Dumbbell Lunges (50.0×10,60.0x10,60.0×15,60.0x15)*
Hanging Leg Raise (0.0×10,0.0x10.0x10,0x10)
Exercise Ball Crunch (0x50,10.0×20,10.0x20,10×20)*

*increased over previous workout
++Decreased on previous workout

NOTES:

  • Feeling majorly strong today, still have pretty bad sinus infection though. No fatigue at all which is awesome.
  • My lifts have jumped up between 5-10kg with the new rep range.
  • AOS sets have beating previous week sets by 15-25kg!

 

No excuses

This guy did it. Why can’t you ?

W4 WOA

Activity: Weights / Muscular overload
Training Partner: NA
Calories intake: 2210  cals (low) I hope to bring this up as appetite comes back.
Exercise calories: 455+ cals
Motivation level : High
Energy Level: Average (lungs low)
Sleep - 10.4hrs (could not sleep properly i was up at 4am moving around)

Workout A (w4-w7: 4×10 @ 60 sec rest – TEMPO 3-1-1 ,  3×10 normal weight then 1×10 all out set (AOS))

Barbell Squat (80.0×10,80.0x10,80.0×10,85.0x8)*
Barbell Deadlift (85.0×10,85.0x10,85.0×10,95.0x8)*
Dumbbell Incline Bench Press (45×10,45×10,45×10,45×10,45×10)*
Cable Seated Row (40.0×10,42.5×10,45.0x10,60.0×10)*
Close-Grip Front Lat Pulldown (40.0×10,45.0x10,45.0×10,52.5×10) *
Barbell Shoulder Press () +++ (Did not perform)
Incline Dumbbell Curl (25.0×10,25.0x10,20.0×10,20.0x10)*
Bench Dip (15.0×10,15.0x10,15.0×10,20.0x10)*
Standing Calf Raises (00.0×10,120.0x10,120.0×10,140.0x10) *
Barbell Shrug (90.0×10,90.0x10,100.0×10,110.0x10) *
Hanging Leg Raise (0.0×10,0.0x10,0.0×10,0.0x10)

* Increased from previous workout
+++ Decreased previous workout

Injury: Upper chest pain is back again, very difficult to move up in db pressing.

Notes:

  • Training with a chest infection on the back of a stomach infection so my lungs weren’t up to the strain so my HR is way up more than usual.
  • As expected most lifts went up with the rep range change. There is a bit of room to move .
  • AOS set really requires a spotter, but i do the best i can.
  • Hope to start cardio back this week and CT training on the weekend again.
  • Squat, need to keep form in check i noticed i moved my hip to the side before pushing up on the last set which cause my knee to come in