Archive for August, 2011

w2 legs shoulder

Activity: Weights
Training Partner: Arun
Calories intake: 2,930 cal
Exercise calories: 260 cal
Motivation level : High
Energy Level: Average (tired)
Sleep – 5.6 hr

Barbell Squat (65.0×12,82.5×10,90.0x8,100.0×5,105.0x3)*
Barbell Lunge (60.0×12,60.0x12)
Standing Calf Raise (140.0×12,180.0x10,190.0×8,220.0x6)*
Glute ham raise (0.0×2)
Lying Leg Curls (50.0×12,55.0x10,60.0×10)*
Barbell Shoulder Press(40.0×10,45.0x10,50.0×6,50.0x6)
Dumbbell Front Raise (20.0×10,20.0x10,20.0×10)
Dumbbell Lateral Raise (20.0×10,20.0x10,20.0×10)
Random Bicep work (21’s / partials etc)

* increased
+ decreased

Damage: None

Notes: Just a bit tired today but session was pretty good, everything average or slightly better than previous weeks. Failed GHR straight away today i had no chance, hammies felt like ripping of my legs! Still not much to report, pretty much cruising along.

w2 Chest tri

[Hrm played up]

Activity: Weights
Training Partner:: arun
Calories intake: 2,483 cal
Exercise calories: 245 (rough) cal
Motivation level : High
Energy Level: High
Sleep – 7.9 hr

Machine Fly (45.0×20,45.0x20,45.0×20,42.5×20) (just warming up muscles)
Barbell Incline Bench Press (40.0×12,50.0x10,60.0×8,70.0x5,80×2) (pb) Always sucked at these.
Dumbbell Bench Press (55.0×10,60.0x6,60.0×8)
Straight Arms Dumbbell Pullover (20.0×12,20.0x12,22.5×11,22.5×11)
Barbell Close Grip Bench Press (40.0×10,40.0x10,40.0×10)
Parallel bar dip (0) (triceps were on fire lol)
Dip machine (45.0×12,65.0x10,65.0×10)

Damage:  Right trap playing up, generally tight but not sore.


Much better result than last week. Not much else to report.

CT – Session #289

Training Partner: Louise
Calories intake: 2850 cals
Exercise calories: 532 cals
Motivation level : High
Energy Level: High
Sleep: – 6.5 hrs
IF: – 14.5 hrs

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

3 sets

20 x DB Punch Walk
20 x Kb Swing
10 x KB windmill
SSet: 5ps x Rolling Pistol / 10 fast boxing ( 1ps pistol then a box for 10 hits then repeat for 5 reps per side)
SSET: 30 x Mountain climber / 30 x TRX mountain climber
Rest 30 seconds

2 Set

10 x MB pass and Sprawl
20 X up Wall throws
sset: 10 X wrestler Sitout / 10 x Lateral burpee
SSet: 10x KB circle / 10x KB Ribbons
100 skips

2 Sets

5 x Boxing combo (6 hit Muay Thai combo then one KB TGU per side repeat)
5 x 5 Stage leg raise / Resisted Leg raise
Sset : 100 (combo) punches
10 x TRX walk outs
100 skips

Damage: Major leg doms today.


Cause i couldn’t really run due to DOMS i decided to do a more cardio based session. It was pretty intense.  But didn’t completely die which was awesome. Upped the KB weights too. Unintentionally on the TGU’s i was wondering why they were so tough then i realised i grabbed the heaviest one by mistake hah! Great session overall, i would rate the second round a killer!

Another 3 Day Variation

Day 1: Back / Biceps / Abs

Deadlift 5 X 12-10-8-6-3 (not technically back but wanted to do squats and deads on different days)
BB Row 4X 12, 10, 8, 6
Reverse Grip Lat Pulldown 3 X 15-12-10
Seated row 4 x 12,10,10,8
One-Arm Dumbbell Row 2 X 12 per arm
Wide Pullups 2 x failure Target (10-12) if hit target use weights.

Biceps: Read the rest of this entry »

Legs / shoulder

Activity: Weights
Training Partner: Arun
Calories intake: 2,560 cal
Exercise calories: 284 cal
Motivation level : High
Energy Level: High
Sleep – 8.2 hr

Barbell Squat (60.0×12,80.0x10,90.0×8,100.0x5,105.0×1)
Barbell Lunge (60.0×12,60.0x12)
Seated Calf Raise (60.0×12,70.0x10,80.0×8,100.0x4,80×6)
Glute ham raise (0.0×3,0.0x3,0.0×1)
Lying Leg Curls (40.0×10,50.0x10,55.0×10)
Barbell Shoulder Press(40.0×10,45.0x10,50.0×8,50.0x6)
Dumbbell Front Raise (20.0×10,20.0x10,20.0×10)
Dumbbell Lateral Raise (20.0×10,20.0x10,20.0×10)
Russian Twist (10.0×20,10.0x20,10.0×20)

Damage: None

Everything felt pretty good! Good return to squats after about a week off. First time trying GHR’s too, a lot harder than they look! I will try to add every week.
I am back on the bulk and feeling great with more energy and endurance in the gym so far.

Back bi

Activity: Weights
Training Partner: Arun
Calories intake: 2,730 cal
Exercise calories: 284 cal
Motivation level : High
Energy Level: High
Sleep – 8.2 hr
Barbell Deadlift (60.0×12,80.0x10,100.0×8,120.0x6,145.0×3)
Barbell Bent Over Row (50.0×12,60.0x10,60.0×10,70.0x6)
Close-Grip (reversed) Front Lat Pulldown (65.0×12,70.0x10,80.0×8)
Cable Seated Row (50.0×12,62.5×10,67.5×6,67.5×6)
One-Arm Dumbell Row (27.5×12,27.5×12)
Incline Dumbbell Curl (20.0×10,20.0x10,20.0×10)
Single Cable curl  (20.0×10,20.0x10,20.0×10)
Pullups (0.0×5,0.0x3)

Damage:  Feeling like wolverine at the moment, everything has healed all bruises and damage disappeared over the last 2 days without a trace!


Need to adjust some weightage next week, deadlift was maybe too light starting weight. Everything else was good, i could only get 5 pull ups out after the last set.

Check in / thoughts.

Weight: 78.8kg
Waist: 80cm
BF:  11%

Measurement: (since june)

Chest : 108cm + (5cm)
waist: 80cm – (2cm)
Arms: 37cm – (+1cm)
Thigh: 65cm  – (+5cm)
Calf : 41cm  – (+0cm)


Well i wanted to gain a bit of mass in June – August. But 3 weeks in July were out due to holidays.  So left about 7 weeks to do it. I got up to nearly 83kg from 77kg  in that time. Then the start of august came the mini cut.  So i only REALLY bulked for 6 weeks with a 3 week break (trying to eat heaps). So what changed? Not much really. I got extra 5cm on my chest measurement mainly due to my lat explosion.  I am moving back to split formation after doing my 3 day week full body program. It was a success i look more in proportion now, getting the V shape happening but theres still a lot of work to do. Arms are lacking behind because i don’t want to put too much mass on them due to my martial arts. I started IF during the cut and it was VERY successful. I lost 5cm off my waist in 4 weeks and lost about 4.5 kg. Lost my fat over my hips but not happy with the result i have lost some definition in my upper chest and lower abs definitely. I think if i keep cutting i will need be under 73kg to get a very cut look (<8%), but will look ultra skinny as a result. I am getting my veins back through my abs and shoulders and my serratus muscles is showing so i know the BF is dropping fast. So the plan is to bulk again until maybe end of  November. I think another 4-5kg of muscle would be perfect. I hope to get some pictures up soon but the result wasn’t overwhelming, and the usual problems with my whiteness destroying the images makes it hard to get a good picture. I have a goal in mind of my ideal shape and it’s not there yet. I am thinking 81kg at 9%. I’ll let you guys decide once i can get some pics.


I think i will stick with the IF format for my bulk. Now i REALLY have to go for it i am going to do it. Talking 3.5 – 4k calories a day as least, not worry about the flab and just get strong and progress higher than before. I might have to go the mass gainer route as i can’t get that kind of calories in my mouth in a small window. Then in November if all went well i can cut it up again.

August activities (not including karate and martial arts)

Count: 20 Activities
Distance: 22.83 km
Time: 14:44:03 h:m:s
Avg Speed: 9.2 km/h
Avg HR: 134 bpm
Avg Run Cadence: 71 spm
Calories: 6,410 C
Avg Time: 00:44:12 h:m:s



Chest Tri weights

Activity: Weights
Training Partner: NA
Calories intake: 2,583 cal
Exercise calories: 245 cal
Motivation level : High
Energy Level: High
Sleep – 11.5 hr

Machine Fly (50.0×15,45.0x15,42.0×14,40.0x18) (just warming up muscles)
Dumbbell Incline Bench Press (35.0×12,35.0x10,35.0×10,50.0x6,65.0×5)
Dumbbell Bench Press (45.0×10,50.0x10,45.0×8)
Straight Arms Dumbbell Pullover (25.0×12,25.0x10,25.0×8,25.0x10)
EZ Bar Triceps Extension (20.0×15,20.0x15,25.0×15)
Barbell Close Grip Bench Press (25.0×15,25.0x15,25.0×15)

Random Ab work

Hanging Leg Raise (static 40 seconds , side to side 10, leg raise x 10)
Decline Crunch (1 set of 30)
Weighted swiss ball crunch (1 set 20 x 10kg)
Gorilla crunch (1 set x 10)

Damage:  Legs (tenderised and bruised) , left tricep tendon


Well it was one of those days where the mind is willing but the body isn’t. The second i started my first set of bench i knew i should of probably gone home or done something else. Nutrition wasn’t up to the scratch on the weekend i ended up almost 1100 calories under maintenence.  The two sessions on Saturday and the 45 to 50 minutes of sparing yesterday I was much more sore than i thought when i got to the gym. I could hardly walk into the gym without limping badly on a bruised foot, and bruised upper thighs and shins. But i thought to myself  “If you don’t do it today you can’t do it tomorrow”. I decided to abandon my usual routine for upper body chest and Tri routine. Most lifts were down significantly, although i did loosen up after a while it still wasn’t up to scratch. Rest periods were longer than usual too.


Session time : 1hr 15m
Session: Basics  & sparing.


Felling good during sparing, when i am fighting lower level students i am very confident and can control the fight and get most of my attacks in first time. Had a few sweet moments including a decent hook to the head / take down to full control moment in one. Fighting my instructor is always another thing. Always puts me in my place which is awesome. I am working on keeping on the outside of the feet and not instinctively moving back on a kick instead move to the side or forwards. Balance is off need to work on it. Didn’t gas at all but the sparing is not balls to the walls lots of shaping up the opponent. Legs look like a DV victim today after a few good kicks into the thighs. Almost 40 minutes of continuous sparing.

Things to work on

Balance – keeping it  over the hips , less weight on front foot.
Movement-  which is mainly due to the balance. Keep on the outside of the feet.
React to the moment – Don’t expect someone to do something because you seen it a million times.

Some quotes #3

  • I know i’m different, rather I’ve deviate from what you perceive as the norm. You see no justification in my actions. But all the comments, criticisms, and the thoughts that I know are going through your mind faze me not one bit. They have a profound effect on what I do to prove you wrong in every way. To take what I have already done to the extreme. Because no matter how many ‘here’s why’ speeches I give or how wide I try to open your eyes you just won’t see it. Because you see me, just me, the ‘now’ me. Not what I have done and been through to stand only a few steps into the path I have created for myself. You can’t and never will see what I’m dreaming, visualizing, and creating. But one day, through all the stress, and struggle, the countless hours, long nights, early mornings, and keeping my head in the game so I stay on the path of increase. One day it WILL be, maybe then you’ll see, maybe then you’ll understand. -m
  •  It is not the mountain we conquer but ourselves.
  •  People ask why I train so much and eat like I do all the time. Well the answer is simple: I will not allow somebody with twice the genetics and half the determination be better than me
  • It’s Consistency. It’s like building a house. Everyday I am putting a brick on my wall.
  •  “Trained, threw up, kept training.. thats how we do it – Team Bring It (rinsing mouth out is optional)” -Dwayne “The Rock” Johnson
  • The mind is the battleground.
    It is the place where the greatest conflict is.
    It’s wearing you down.
    It’s where half of the things you thought were going to happen, never did happen, but If you allow those thoughts to dwell in your mind, it will succeed in robbing you of peace, robbing of your joy, robbing you of your life, just because you thought yourself in to a nervous breakdown, you thought yourself in to depression, you thought yourself self in to defeat.
    The warfare is in your mind. Its not in your cheque book, it’s not in your savings account, it’s not in your job.
    The fight you’ve got to fight is in your mind.
    The mind is the battleground;
    …the fight is in your mind.
  • Too often we are scared.
    Scared of what we might not be able to do.
    Scared of what people might think if we tried.
    We let our fears stand in the way of our hopes.
    We say no when we want to say yes.
    We sit quietly when we want to scream.
    And we shout with the others,
    when we should keep our mouths shut.
    After all,
    we do only go around once.
    There’s really no time to be afraid.
    So stop.
    Try something you’ve never tried.
    Risk it.
    Enter a triathlon.
    Write a letter to the editor.
    Demand a raise.
    Call winners at the toughest court.
    Throw away your television.
    Bicycle across the United States.
    Try bobsledding.
    Try anything.
    Speak out against the designated hitter.
    Travel to a country where you don’t speak the language.
    Patent something.
    Call her.
    You have nothing to lose
    and everything
    everything to gain.