Archive for June, 2011

w8 – WOA

Activity: Weights / POWER
Training Partner: Arun
Calories intake: 2737 cals
Exercise calories: 385  cals
Motivation level : High
Energy Level: high
Sleep - 7.5

Workout A (W7-W10: 5×5 @ 60 sec rest – TEMPO 3-1-1 (isolatation 3×10, mainly arms,abs ) )

Barbell Squat (80.0×5,90.0x5,100.0×5,102.5×5,102.5×4)*
Barbell Deadlift (100.0×5,112.5×5,120.0x5,140.0×5,160.0x3)*
Dumbbell Incline Bench Press (60.0×5,60.0x5,60.0×5,65.0x5,65.0×5)
Cable Seated Row (60.0×5,70.0x5,80.0×5,80.0x5,90.0×2)
Close-Grip Front Lat Pulldown (60.0×5,65.0x5,72.5×5,72.5×5,82.5×5)
Barbell Shoulder Press (40.0×5,45.0x5,45.0×5,45.0x5,50.0×5)*
Machine Dip (60.0×10,70.0x10,70.0×10)
Standing Calf Raises (160.0×5,160.0x5,160.0×5,180.0x5,220.0×5)*
Barbell Shrug (105.0×5,120.0x5,120.0×5,120.0x5,120.0×5)
Hanging Leg Raise (0.0×10,0.0x10,0.0×10)

* Increased from previous workout
+++ Decreased previous workout

Injury: None

Notes:

  • Felt Very strong today. Upped a couple lifts, Very happy with that.

 

W8 – WOB

Activity: Power
Training Partner: Arun
Calories intake: 2,781 cal
Exercise calories: ~250 cal
Motivation level : High
Energy Level: High
Sleep - 8.6

Workout B (W7-W10: 5×5@ 60 sec rest)

Barbell Bench Press (60.0×5,70.0x5,75.0×5,75.0x5,75.0×5) +
Barbell Bent Over Row (60.0×5,62.5×5,70.0x5,70.0×5,82.5×5)*
Pullups (0.0×10,0.0x10,0.0×10)
Wide-Grip Lat Pulldown (62.5×5,72.5×5,72.5×5,80.0x5,82.5×5)*
Barbell Lunge (50.0×10,55.0x10,60.0×10,65.0x10)
Hammer Curls (45.0×10,45.0x10,45.0×10)
Dumbbell Lying Triceps Extension (45.0×10,45.0x10,45.0×10)
Decline Crunch (0 0.0×10,0.0x10,0.0×10)
Plate Twist (10.0×10,10.0x20,10.0×20)

* increased from last time
+ decrease from last time

Damage: Head cold, no physical damage though

NOTES:

  • Nothing much to report.

 

CT – Backyard shenanigans

Activity: CT
Training Partner: NA
Calories intake: cals
Exercise calories: 250 cals
Motivation level : High
Energy Level: High
Sleep - ~9hrs

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 set

40 x KB Swings (chest shoulder)
10(ps) x KB Clean and press (core Shoulder)
10 x Normal to Star Pushups (chest arms)
30 sec Plank + 6 T-pushup (core arms)
100 Rope turns (fast) (cardio)

3 Set

12 x MB lateral squat + pushout (legs shoulder)
10(ps) MB Reach and Grab (core arms)
5(ps) KB circle (back obs)
10(ps) KB Diagonal chops (obs arms)
5x  5m KB shuttle (cardio)

Injury: NA

Notes:

  • Cardio, endurance and recover has been diminished by the bulking process, I struggled through this today even though i usually when i’m fit do this + another 3 set.
  • I am doing heavier KB than usual with these routines.
  • Recovery is slower, you can see it in the HRM data.

The Rules of Productive Weight Training for The Drug-Free Trainee

The WeighTrainer
The Rules of Productive Weight Training for The Drug-Free Trainee
by Casey Butt, Ph.D.
“The information below is probably the most “honest” you’ll ever read in any bodybuilding article, and it’s probably the most important article I’ve ever written, or will ever write, regarding bodybuilding and the bodybuilding industry.”

http://www.weightrainer.net/training/rules.html

W7 – WOC

[No HRM data]

Activity: Weights / Power phase
Training Partner: NA
Calories intake: 2670 cals 
Exercise calories:
~276  cals
Motivation level : high
Energy Level: high
Sleep -
10.5  hrs

Workout C (W7-W10: 5×5 and 4×10 arms 3×10 abs @ 60-90 sec rest)

Barbell Deadlift (100.0×5,110.0x5,110.0×5,120.0x5,142.5×5) 
Lying Leg Curls (50.0×5,50.0x5,52.5×5,52.5×5,60.0x5) 
One Arm Dumbbell Row (32.5×5,32.5×5,32.5×5,35.0x5,37.5×5)
Dumbbell Bench Press (55.0×5,60.0x5,60.0×5,65.0x5,65.0×5)
Dumbbell Shoulder Press (40.0×5,40.0x5,40.0×5,50.0x5,50.0×5)
Barbell Curl (30.0×10,40.0x10,40.0×10,50.0x10)
Cable Triceps Pushdown (60.0×10,60.0x10,65.0×10,80.0x8) 
Hanging Leg Raise (0.0×10,0.0x10,0.0×10) 
Decline Crunch (0.0×20,0.0x20,0.0×20)

* Increased over last workout.
– Decreased over last workout.

Damage: Quad DOMS , Light to medium.  Leg curls hurt due to the pressure on from the bench haha!

NOTES:

  • Trying to find where i am at strength wise on the 5×5, I always feel like i am not working hard on 5×5 even though i struggle all the way through. I am use to just going hard 99% of the time till i am worn out after a session every body part on fire, but 5×5 i recover quickly so it doesn’t feel very intense, but i did work. Not sure where i am going after the week 10 yet, I’ll decide when we get there.
  • My weight has stalled again, i am stuck on 80.5kg. I am averaging 2800 -3100 calories a day. I don’t think i can go higher without feeling sick so i might just have to start eating more dirtier than before to smash in some more calories. I reduced cardio to once a week. But i am going to ramp it up again at next cycle so not too sure if i want to bother gaining too much more weight. Although i kind of want to be around the 79-80 cut, so i would need a few more kg of bulk to do this.  After all i am not aiming to be huge, just look fit and BE fit. So i will need my cardio back for sparring.

 

 

W7 – WOB

Activity: Power
Training Partner: Arun
Calories intake: 2749 cal
Exercise calories: ~250 cal
Motivation level : High
Energy Level: High
Sleep - 7.6

 

LISS
10 mins – Stationary bike level 5 at 75-90rpm

Workout B (W7-W10: 5×5@ 60 sec rest)

Barbell Bench Press (60.0×5,70.0x5,80.0×5,80.0x5,80.0×5)
Barbell Bent Over Row (60.0×5,70.0x5,80.0×5,80.0x5,80.0×5)
Pullups (0.0×10,0.0x10,0.0×10)
Wide-Grip Lat Pulldown (60.0×5,70.0x5,70.0×5,80.0x4,80.0×5 )
Hammer Curls (45.0×10,45.0x10,45.0×10)
Dumbbell Lying Triceps Extension (45.0×10,45.0x10,45.0×10)
Decline Crunch (0 0.0×10,0.0x10,0.0×10)
Plate Twist (10.0×10,10.0x10,10.0×10)

* increased from last time
+ decrease from last time

Damage: Quads DOMS very high at the moment, slight DOMS in back

NOTES:

  • Over all Disappointing workout.  Couldn’t do any leg work today do to major DOMS.
  • Will try to increase pullup weight from next week.
  • Trying to move some blood through my legs to help recover the legs, i also walked 30 minutes yesterday as well.


W7 – WOA

Activity: Weights / POWER
Training Partner: NA
Calories intake: 2500 cals
Exercise calories: 516  cals
Motivation level : High
Energy Level: Very high
Sleep - 7.8hrs – Still bad sleep.

Workout A (W7-W10: 5×5 @ 60 sec rest – TEMPO 3-1-1 (isolatation 3×10, mainly arms,abs ) )

Barbell Squat (85.0×5,95.0x5,100.0×5,100.0x5,100.0×5)
Barbell Deadlift (100.0×5,105.0x5,110.0×5,120.0x5,140.0×5)
Dumbbell Incline Bench Press (55.0×5,60.0x5,60.0×5,65.0x4,65.0×5)
Cable Seated Row (60.0×5,70.0x5,80.0×5,80.0x5,90.0×5)
Close-Grip Front Lat Pulldown (60.0×5,65.0x5,70.0×5,70.0x5,80.0×5)
Barbell Shoulder Press (40.0×5,50.0x5,45.0×5,45.0x4,45.0×4)
Incline Dumbbell Curl (20.0×10,25.0x10,25.0×10)
Machine Dip (60.0×10,70.0x10,70.0×10)
Standing Calf Raises (140.0×5,140.0x5,160.0×5,160.0x5,180.0×5)
Barbell Shrug () No grip strength left to do these, need to get straps i guess.
Hanging Leg Raise (0.0×10,0.0x10,0.0×10)

* Increased from previous workout
+++ Decreased previous workout

Injury: None

Notes:

  • Well the week off did me good, apart from getting a little lazy and sleeping more this week i have come back full recovered and ready to go and try to push for some big numbers , well for me anyways! The week off just comprised of me finishing up my organisation of my internship, eating some food and playing some xbox and piano. Full relax mode.
  • I am happy to be back on a power routine, i don’t know why but doing the 5×5 i seem to push myself way harder than usual. I am sweating my ass off and my HR goes through the roof, Seeing if i can break myself hah!
  • The plan for the next 3-4 weeks is to stay on the 5×5 until my holidays then when i come back ramp up my conditioning again (KB and cardio funess) and finally take the plunge and drop some cash on some serious martial arts training. Find a decent training partner too!


 

 

Week – Pre 7

Week PRE-7 Recovering phase, 4-5 days no exercise. Just stretching 20 minutes 3 times this week, give a chance for full recovery before going hitting it hard. Next week is POWER phase (5×5) for 4 weeks. 5×5 on compound and 4×10 on isolation and abs. So i’ll get back to studying this week. Progess is going really well. I have been adding nearly every week on the compounds but haven’t moved much on the isolations, will try harder.

Some progress charts (just the main lifts)


Barbell Bench, Had chest tear and it took a few weeks and not i am taking off again.

BB row , Just got better each week.

Dead lift – Just got better every week and it’s may favourite exercise at the moment.  The line down is where i started the new program.
Squats – Not Exactly sure what happened to Squats i thought it was doing good. Reset my form on the down hill slide and started the new program. I think the before hand is where i was doing 5×5 .  Least it’s on the way back up.

Lat pulldowns – Just got better every week, my back responded well to the program so far. It’s grown the most by far.

 

 

HiiT

Activity: HiiT running
Training Partner: N/A
Calories intake: 2531 cals
Exercise calories: 286 cals
Motivation level : High
Energy Level: High
Sleep – ~8.6 hrs

23 Mins HiiT Sprinting

1. Warmup 2 mins
2. Sprint one minute (16km +) 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

NOTES:

  • Getting easier as time goes by. Went 16 km/h instead of 15km/h this time.

 

LISS

Activity: Liss
Training Partner: Tristan
Calories intake: 2280 cals 
Exercise calories:
300  cals
Motivation level : high
Energy Level: high
Sleep -
9.6  hrs

5km jog slow jog

Getting tristan back into fitness so we did a 5km slow slow jog.
8km/hr approx 40 mins.  Too easy for me, but thats ok.