Archive for July, 2011

W10 – UWOA

Activity: Endurance undulating.
Training Partner: NA
Calories intake: 2433 cals
 Exercise calories: 303 cals
Motivation level : High
Energy Level: high
Sleep – 7.8hr

Workout A (W10 a: 3×15,12,10 @ 45 sec rest – TEMPO 3-1-1) )

Barbell Squat (60×15,70×12,80.0x10)
Barbell Deadlift (60×15,70×12,80×10)
Dumbbell Incline Bench Press (40×15,40×12,40×10)
Cable Seated Row (50×15,50×12,50×10)
Close-Grip Front Lat Pulldown (40×15,40×12,40×10)
Barbell Shoulder Press (20×15, 25×12, 25×10)
Seated Calf Raises (40×15,40×12,40×10)
Barbell Shrug (80×15,80×12,80×10)
Swiss ball crunch (0x25,0.0×25,0.0x25)

* Increased from previous workout
+++ Decreased previous workout


Starting UDP today, some crazy pumps after holiday but all went well, i need to increase a couple of the weight loads though.

CT – KB Domination.

Training Partner: Louise
Calories intake: 2503 cals
Exercise calories: 551 cals
Motivation level : High
Energy Level: High
Sleep – 6 hrs


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

3 Sets

30 x Kb Swing (40 swings on last set)
16 x KB snatch
50x Skip / 50 – 100 heavy bag punch
10 X KB Ribbons
20 X MB Pass
25 M Sprint & back

3 sets

8 (ps) x KB Squat + Yaw press
5 (ps) x KB Gunslingers (slow)
5 (ps) x KB Windmill (super slow)
10 X MB Side Throw
10 x MB toe Taps
Half court , Ladder Drill – Switching.

2 Sets

10 X KB iron Cross
20 X Impact Crunch
10x Burpees
10 X alligator crawl
20x heavy bag knees
Resisted Sprints

Injury: None


Awesome session with some new exercises in there, very hard indeed.

1 – Year Stats

Calories consumed : 1.12 million
Exercise Calories : 78,500 calories
Lean body mass : +6.3kg (81kg total)
BF% = ~12% (currently in bulking phase)

Chest: +4cm (103cm)
Arms: + 4cm (43cm)
Thighs: +5cm (62cm)

Total distance running ~aprrox: 146.01 km
Total distance walking: 253km (for exercise)
Total workouts: ~290
Total Hours Exercising: ~203 hrs


Well this year was all about experimentation. I decided to jump from my regular type of training into main different styles of training and protcols. I had some awesome success this year. Although i didn’t eat enough to support my training until about 3 months ago so i wasn’t going anywhere fast. Over the last 3 months though my progress has been great. I have lost a little cardio fitness but that was due to the wanted to keep surplus calories for muscle building. So i am very close to having the shape i want. People have noticed and ask me about it. I just need to lose the excess weight (only about 3-4kg max) i have put on during the bulk which shouldn’t take too long from here. I do want to shape up arms and upper chest in the next cycle though. As i keep learning i will adjust to what i learn and experiment with it and see how it works in the real life situations.

I exit this year becoming a registered PT which was one goal of mine.


Eat enough to support your training, being a former fatty i was pretty scared if i ate i would turn into the massive blob i was back in the day. If you follow your recommended intake (calories, proteins fats and carbs) you have nothing to worry about. I have learned a lot of different styles of eating and dieting this year and i discovered you need to figure what works for you. Not everyone can do intermittent fasting or eat 6 meals a day. If you get your calories in, eat the right foods you are golden.

I have done at least 3-4 different training protocols this year. 3 day split , 4 day split , 3 day full body and 3 day undulating training. The 3 day undulating gained me the most mass followed by the 3 day split. You need to keep the progressive overload up. If you are not increasing the weight every week you might as well not even bother, increase weights or reps. When you can do the reps and sets comfortably you up the weight. The short story is you need to increase the total poundage moved to stimulate new muscle growth. You need to train hard, with enthusiasm and give it your all to achieve your results. Like the quote “I never said it was easy, i did say it is worth it!”


You need to have a GOAL! The more specific the better, the harder you work to achieve them.
There will always be massive road blocks on the road to your goals. But if you have the precise goals you will have a strong desire to reach them.
What motivates you? What are your goals? What are you willing to do to reach them. Make a list write it down and put it online, this will put accountability to your goals. People are watching to see if you will fail or prevail. You need to put a DEADLINE on the goals too not, “i want to lose 5kg”. It needs to be “i need to lose 5kg in 8 weeks”.

HiiT – Week 1 back!

Activity: HiiT running
Training Partner: N/A
Calories intake: 2311 cals
Exercise calories: 317 cals
Motivation level : High
Energy Level: High
Sleep – ~8 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



Approx 6 weeks ago:

As you can see by the graphs, the top is today. You can see my recovery is hindered. Taking longer to bring my HR down, which in turn when the next cycle comes around i haven’t recovered enough and i top out my HR the next cycle. That being said, It was a good session i only really started to suck wind around the 17 min mark. I also have a pretty bad cough at the moment due to a cold a couple weeks ago. During the 2 min run at the end i started to cough really badly during the second minute so i hate to stop other wise i would of spewed. I had the watery mouth thing going on. So if that wasn’t the case i would have easily finished the session no problems. I plan to increase the run times to 1:15 in the next couple weeks and 45 seconds rest. And also increase cardio by .1-.2 km hour . I did that today running at 16.3km h/r and walking 6.8km h

Back from holiday run.

Training Partner: Theresa
Calories intake: 2400 cals
Exercise calories: 538 cals
Motivation level : High
Energy Level: High
Sleep – 7hrs

Injury: NONE


Back from holiday, I ate lots and lots and lots of bad food over the last 14 days! But its holidays right? I gained approx 1kg of body fat which i am keen to get rid of soon waist has just tipped over 86cm i haven’t had that in about 2 years. So just for giggles i did a small run today, well i wouldn’t call it a run rather than a run for a while, stop walk run stop walk run. Cardio conditioning has taken a beating over the last 6-8 weeks. I am going from this week start to reintroduce it into training, the plan is to do the B2B in under an hour (59:59) So its achievable. Feeling unfit and flabby this week so i am just going to smash the gym hard, Cardio it up hard and conditioning training it up hard over the next 5 -6 weeks to get back some resemblance of fitness!

My HR is much higher too, over 165 when its usually about the 133 mark dring a run.

W10 – WOB

Activity: Power
Training Partner: NA
Calories intake: 2,781 cal
Exercise calories: 418 cal
Motivation level : High
Energy Level: High
Sleep - 10.6

Workout B (W7-W10: 5×5@ 60 sec rest) 

Barbell Bench Press (60.0×5,70.0x5,75.0×5,82.5×5,85.0x4)*
Barbell Bent Over Row ( 60.0×5,65.0x5,70.0×5,75.0x5,85.0×4 )*
Wide-Grip Lat Pulldown (62.5×5,75.0x5,75.0×5,77.5×5,82.5×5)
Barbell Lunge (55.0×10,55.0x10,55.0×10,60.0x10)*
Hammer Curls (40.0×10,40.0x10,40.0×10)
Dumbbell Lying Triceps Extension (35.0×10,35.0x10,35.0×10)
Dumbbell Deadlift (60.0×5,65.0x5,62.5×5,75.0x5,80.0×5)*
Decline Crunch (0.0×20,0.0x20,0.0×20)*
Plate Twist (20.0×20,20.0x20,20.0×20)

Extra reps
Close grip ez press (35×15)

* increased from last time
+ decrease from last time

Damage: Everything is healing nicely


– None today.

Adhoc upper body.

Activity: Weights
Training Partner: NA
Calories intake: 2,590 cal
Exercise calories: ~350 cal
Motivation level : High
Energy Level: High
Sleep – approx 9.6

Upper body (HT) 12,10,8,6

Dumbbell Incline Bench Press (40.0×12,50.0x10,60.0×8,65.0x5)
Cable Cross Over (35.0×12,50.0x10,60.0×8,70.0x6)
Cable Seated Row (50.0×12,60.0x10,70.0×8,85.0x6)
Wide-Grip Lat Pulldown (50.0×12,60.0x10,65.0×8,65.0x8)
Dumbbell Arnold Press (25.0×12,35.0x10,40.0×8,40.0x6)
Dumbbell Front Raise (10.0×10,25.0x10)
Dumbbell Lateral Raise (20.0×10,25.0x10)
Dumbbell Concentration Curls (15.0×10,15.0x10,15.0×10)
Machine Dip (60.0×10,70.0x10,70.0×10)
Scissor Kick (0.0×20,0.0x20,0.0×20)
Gorilla Chin Crunch (0.0×10,0.0x10,0.0×10)

* increased from last time
+ decrease from last time

Damage: Lots to report, right foot , right tricep, left trap. Multiple bruising on arms legs.


Had free sparing at martial arts last night and have sustained some battle damage, couple bruises etc etc but the big one is the under side of my foot is very swollen not entirely sure what caused it. So i am basically unable to do anything standing today or using feet as i hobble around like a spaz. So i did an AD hoc upper body routine. I under estimated my 12 rep max it was slightly to low, but the other ones i picked up the right amount of weights. Left trap was playing up with the xovers and i felt pain in the triceps doing the machine dips. This is mainly due to the sparing yesterday. Fighting is still improving and working on unpredictability and movement, distancing within actual fighting. I got clipped a couple of times but no where near the amount i clipped others. So only some small things to work on, mainly keeping the guard in a fraction long while moving in and waiting for the commitment of the opponent.

CT – Conditioning

Training Partner: Louise
Calories intake: 2678 cals
Exercise calories: 428 cals
Motivation level : High
Energy Level: High
Sleep – 10hrs


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

20x Kb Swing (core shoulder)
100 punch (shoulders arms )
10 x KB high pull (back Lats)
10ps X KB squats
5 ps x Rolling Pistol (legs)
100 skips

2 sets

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

3 Sets

20 x crunch and punch / Crunch and elbow
10ps Kettlebell side bends (obs)
10 x KB stepup military press
10x Jab cross round knee / Jab cross hook hook knee
10 x Flat to get up then 1 – 10 punch combo / 10 x flat to get up uppercut combo
Injury: Upper back muscular


Can tell my cardio fitness is lower than what i am used to but i still did rather well considering the limited cardio, i did suck quite a bit of air between sets though, which is unusual for me.
My HR is much higher too, over 170 when its usually about the 155 mark at top usage.

W9 – WOC

[No HRM data]

Activity: Weights / Power phase
Training Partner: NA
Calories intake: 2955 cals (IF 16 hrs, broke with whey, trained then ate first meal after 18 hrs)
Exercise calories: ~276 cals
Motivation level: high
Energy Level: high
Sleep – 10 hrs

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

Barbell Deadlift (80.0×5,100.0x5,110.0×5,120.0x5,140.0×5)
Lying Leg Curls (50.0×5,55.0x5,57.5×5,57.5×5,65.0x5)*
One Arm Dumbbell Row (32.5×5,32.5×5,32.5×5,37.5×5,42.5×5)*
Dumbbell INC Bench Press (60.0×5,60.0x5,65.0×5,65.0x5,65.0×5)*
Dumbbell Shoulder Press (40.0×5,40.0x5,45.0×5,55.0x3,55.0×5)*
Barbell Curl (30.0×10,35.0x10,35.0×8,35.0x10)
Cable Triceps Pushdown (60.0×10,62.5×10,65.0x10,75.0×8)
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: Upper back still playing up a little, just muscular.


  •  First time training fasted, i did have a whey shake immediately before training as i don’t have BCAA, I felt good training even though i was hungry all the way through it :)
  • My back it still a little tweaked so i started with the intention of taking it easier and work on form on the back today, My idiot-ism took over and i started getting heavier and heavier.
  • Over all i felt great, getting stronger.
  • I am just testing out some IF before holidays then when i am back i’ll start it full time. I ate a 1100 cal meal for the first meal, i am still hungry!

Where are you at?

If you ever wonder where you fit into the gym crowd? Take a look when you are doing your set where all the wear marks are on the stack. The more wear, the more people are  in that range. Where do you fit in ?