Archive for September, 2011

Eiffel Tower Challenge – Stairs

Activity: Stairs
Training Partner: Louise
Calories intake: 2844 cal
Exercise calories: ~550 cal
Motivation level : High
Energy Level: High
Sleep – 9.0 hr

Today we decided to take on the Eiffel  tower challenge which is (1665 stairs). So we needed to complete 16 sets (up only)of the stairs we run with an elevation of 32 meters. The last time i ran it i was stuffed by 10 sets so 16 sets was going to be a challenge of the mind. We got the first 8 sets out no problems running up the steps. But i already had sore legs from squats and i started to slow down about set 10.  the next 3 sets were torture i ended up fast walking up the steps and coming down. Feeling i was going to upchuck my lunch. But stubbornly i kep on going on. We spurred each other along to finish the challenge the last 3 sets i had my second wind and began running up at least 1/2 of it. Anyways we get to the 16th one and just for kicks we did a 17th one just for good measure. Total steps achieved 1819 up 1819 down = 3638 total. When we stopped, straight away my both my legs started to shake violently. Felt so good. I think next time we going to try for 20 sets.

NOTES: HRM data off today … foot pod battery is low and the calorie count is WAYYYY off.




w5 back and arms


Activity: Weights
Training Partner: ARUN
Calories intake: 2,540 cal
Exercise calories: 300 cal
Motivation level : High
Energy Level: High
Sleep – 8.0 hr

Wide-Grip Lat Pulldown (55.0×12,65.0x10,70.0×8,80.0x6)
Barbell Bent Over Row (50.0×10,55.0x10,55.0×10,55×12)+
Cable Seated Row (45.0×12,60.0x10,65.0×10,65.0x10)
Close-Grip Front Lat Pulldown (55.0×12,60.0x10,65.0×10)
Cable Lying Bicep Cable Curl (50.0×15,50.0x15,50.0×12,50.0x10)
Cable Triceps Pushdown (40.0×25,50.0x20,50×15)
21s (15.0×21,15.0x21,15.0×21)
Seated Tricep Dip (65.0×12,75.0x10,85.0×10,95.0x8)

Extras: BB russian twists at 20kg 3×20
Cable flys 30kg per arm by 12 by 4 set

* increased since last workout
+ decreased since last workout

Damage:  LEFT Hand middle fingers. still swollen and sore

NOTES: Had a few minutes before training partner arrived so i did a few different exercises to try out for next cycle. BB Russian twists etc. The rest of the session was pretty good considering the hand. Few exercises i were a little uncomfortable, i used some straps to try to let the pressure off my hand but some of them i couldn’t take the pressure at the higher weight so i put a few more reps in to compensate. Hopefully it will all be better in a couple of weeks.

w5 – legs shoulder

Activity: Weights
Training Partner: N/A
Calories intake: 2685 cal
Exercise calories: 261 cal
Motivation level : High
Energy Level: High
Sleep – 7.8 hr

Barbell Squat (70.0×12,80.0x10,95.0×8,105.0x4,115.0×3)*
Standing Calf Raises (160.0×10,160.0x10,180.0×10,220×8)
Barbell Lunge (50.0×10,50.0x14)+
Dumbbell One Arm Shoulder Press (20.0×10,20.0x10,20.0×10)*
Dumbbell Front Raise (25.0×10,25.0x10,25.0×10)
Dumbbell Lateral Raise (20.0×10,20.0x10,25.0×10)
Lying Leg Curls (52.5×10,55.0x10,65.0×10)*

* increased since last workout
+ decreased since last workout

Damage:  LEFT Hand middle fingers. still swollen and sore

NOTES: Felt great, hips opened up nicely today so squats were feeling easy. Good session. Hand is still bothering me though!

Tiny KB sess weakpoint training.

Training Partner: NA
Calories intake: 2,422 cals
Exercise calories: ~200 cals
Motivation level : High
Energy Level: High
Sleep: – 8.5 hrs
IF: – NO

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

SSET: 4×20 PS 1 arm Kb Swing , 4×10 ps 1 arm kb delt raise
SSET: 4x 10 x ps 1 arm KB Delt fly, 4×10 ps KB arnold press
SSET: 3×10 ps KB 1/2 Turkish getup, 3×10 ps KB windmill
2×20 KB a-frame Situps

Damage: left hand middle fingers still swollen and crap, 45 deg bends achievable at this time.

NOTES: Bored. Not a workout day, didn’t want to drive to gym so did a 25 min KB session instead working on weak points which are shoulders and abs. Going to hit shoulders again tomorrow. Holding anything with the left hand was hard. After 10 reps my hand was in a lot of pain, felt like pressure building up in the joints. But it goes away the second i let go of the weights.

w5 chest , arms + HiIT

Activity: Hiit / Weights
Training Partner:: Dave
Calories intake: 2,575 cal
Exercise calories: 740 cal
Motivation level : High
Energy Level: High
Sleep – 9.0 hr

AM session : HIIT

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


Felt so easy today and haven’t done any cardio for a couple weeks so i was surprised i could run at all. It was effortless except right near the end the treadmill i ran on powered down during the run. You can probably see it on the chart but i almost fell over when i just suddenly stopped. I was also laughing at the chick behind me doing hiit on the treadmill and almost vomiting after every single sprint.

 PM SESSION : weights

Barbell Incline Bench Press (60.0×12,65.0x10,70.0×7,80.0x3,80×3)+
Cable Cross Over (50.0×15,50.0x15,50.0×15)
Dumbbell Bench Press (60.0×7,60.0x7,40.0×15)+
Straight Arms Dumbbell Pullover (22.5×12,22.5×12,25.0x12,25.0×12)*
EZ bar bicep curl 21’s (20.0×21,20.0x21,20.0×21,20.0x21)
Cable Triceps Pushdown (35.0×21,40.0x21,45×21)
Barbell Close Grip Bench Press (30.0×15,40.0x15,50.0×15)

Damage:  left hand middle fingers about 60% movement but still sore!


Well , welcome back i guess. I felt so lazy this week not being able to lift well. I lost some mojo , motivation and enthusiasm to train this week. I felt completely off so i decided to have a break. It’s done wonders because i am eager to train again and try to dominate myself. Pretty decent session for the first day back in a while. My hand is annoying me a lot still. I cant do any pulling movement so i have to get someone to hand me the DB’s for pressing movements. Other than that I’m just happy to be back training. I have some wicked things planned for the next month.

Miserable Legs and shoulder workout!

[no HRM]

Activity: Weights
Training Partner:  NA
Calories intake: 2,800 cal
Exercise calories: ~209 cal
Motivation level : Low / Average
Energy Level: Average
Sleep – ~9 hr

Barbell Squat (70.0×12,82.5×10,92.5×8,102.5×6,110.0x3)+
Barbell Lunge (50.0×15,60.0x12)+
Barbell Shoulder Press (42.5×12,42.5×10,42.5×10,50.0x8)
Lying Leg Curls (52.5×15,55.0x10,65×10)
Seated Calf Raise (60.0×12,80.0x12,80.0×12,80.0x12)*

* increased
+ decreased

Damage: Left hand, two damaged fingers

Notes:So my hand is busted and i can not yet hold a barbell or DB at all in my left hand unless its a pushing type motion where i can use my palms to push. So i could not do a variety of exercises. Doctor said there isn’t any breaks so that’s good. But will require some time to heal so i cant imagine much will get done this week. I did work i could handle and what wasn’t painful, i tested each exercise motion with my hand. Result today was pretty poor, not sure exactly why maybe a nutritional thing. I did not eat well yesterday after a few issues popped up. I hope to recover this week and keep on keeping on.

Karate and fingers

Calories : ~350-400 cals

Did some quick cardio today bootcamp style. Then free sparring for 25 mins, then sports style sparing for 30 mins. During free spar, i did the most awesome block of a kick with a single finger! Then, at the same time an awesome sound echoed though the room some kind of popping sound…… it snapped!. So i now have a dislocated finger… it’s all back together but its looks like i have a sausage on my hand instead of a finger. Lucky i stopped the swelling pretty quick but i feel my lifts tomorrow are going to suffer cause i can’t grip the bar.

PROTIP: Don’t block kicks with fingers…. that is all.

update: There wasn’t any breaks but a irregularity in one of the joints but its not an issue, swelling has gone down but i can not hold anything yet. So i couldn’t lift on Monday.

Protien Marshmellow

Protein marshmallow

What you need:

Egg Whites – Egg Whites, 3 egg white from a large egg
Aeroplane – Jelly Lite 125 g
Xanthan Gum, 1 tbsp
Stevia / Stevia / Natvia Sweet 100% Natural Sachets, 3-5 grm
Gelatins – Dry powder, unsweetened, 25 g


Bowl 1: Put 3 egg whites in the bowl and use a mixer to fluff them up until they peak which takes approximately 3-5 minutes

Bowl 2: Dissolve 25g gelatine in 125ml cold water, don’t let it set, then add 125 boiling water. Stir
Add 5-10g splenda / stevia to your gelatine.
Turn the egg whites back on in the mixer and slowly add in your gelatine mix and leave a little bit of jelly in the bowl for a nice top.
add in about 1-2 tsp of xanthum gum
Pour into a tray, and let it sit in the fridge for about 1.5hrs.


Ingredient Calories Carb Fat Protien
51 0 0 12
Aeroplane – Jelly Lite, 125 g 7 0 0 2
Xanthan Gum, 1 tbsp 30 7 0 0
Stevia, natvia or splenda, 3-5 grm 1 3 0 0
Gelatins – Dry powder, unsweetened, 25 g 84 0 0 21
175 10 0 35


If the fluff isn’t very fluffy when you are adding the jelly mix, add one extra tsp of xanthan gum. Also i added some dark chocolate to the jelly left in the bowl for a treat!


Training Partner: Ben , Matt
Calories intake: 2400 cals
Exercise calories: 650+ cals
Motivation level : High
Energy Level: High
Sleep: – 10.4 hrs
IF: – NO

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


2 set
10 x Front round kick combo on bag
10m x 2 farmer KB walk.

2 Set

15-20 x EZ bar clean and press
20 x Kb Swing to press
5-8 ps x KB Windmills
5-1 burpee + sprint

1 Set
20x KB one hand swing
10 – 15 EZ bar clean to squat to Push press
10 x KB figure 8’s
20 x MB push pass
10 x 10m jog by 2 then sprint 1

2 set
Boxing work Combos
2 people do bag work other does a set of KB while waiting

20 x focus combo (jab cross uppercut overhand)
5 x half Turkish getup +  1 Full TGU

20 x focus combo (jab jab cross uppercut round overhand)
2X 5PS  KB circles.

3 rounds
2min grappling for position + knee work.

Good session but the circuits could of been constructed to be a little better, progressing was a bit weird. The MT work was good really highlighted proper hip positioning. Nice solid 600 cal session. I took off my HRM for the grappling part.

Ben and matty grappling for position

w4 – legs shoulder + Dead

[no HRM]

Activity: Weights
Training Partner:  Arun
Calories intake: 3,130 cal
Exercise calories: 327 cal
Motivation level : High
Energy Level: VERY HIGH!
Sleep – 7.5 hr

Barbell Squat (70.0×12,82.5×10,92.5×8,102.5×6,110.0x3)*
Barbell Deadlift (100.0×8,110.0x8,130.0×8,140×6,162.5×1)* (pb)
Standing Calf Raise (120.0×12,140.0x10,180.0×10,220×8)*
Barbell Shoulder Press(40.0×12,42.5×10,42.5×10,45.0x10)*
Barbell Shrug (120.0×10,140.0x10,180.0×10)*
Dumbbell Front Raise (25.0×10,25.0x10,25.0×10)
Dumbbell Lateral Raise (20.0×10,20.0x10,20.0×10)

* increased
+ decreased

Damage: None

Notes:Feeling pimp! Over the moon today! Just a mixed bag of training and trying to push every lift. Everything felt great today! I did my 165kg deadlift today which is the highest i have done so far and it felt good i think if i reallllllly pushed i could have got 170 up, but i had a couple spots in my eyes after 165 (woot!). Some dude came up to me and asked me if it was heavy! I was like … *stare* No… Have a go. I also took the dog for a walk / run today and was still feeling pretty pimp and i was grooving to the beat of my mp3 player people were looking at me weird lol. I also tried some unilateral shoulder exercises.