Archive for October, 2011

W1 – Back bi

Activity: Weights
Training Partner: NA
Calories intake: 2012 cal
Exercise calories: 333 cal
Motivation level : High
Energy Level: Average
Sleep – 7 hr

Chin-Up (0.0×10,0.0x8,0.0×10)
Barbell Bent Over Row (60.0×10,65.0x8,65.0×8,65.0x8) ~Trying to keep strict form here
Barbell Deadlift (100.0×10,120.0x6,170.0×0, 160×0, 140.0×3,100.0x5)
Straight Arm Push Down (50.0×10,50×10,50×10,50×10)
Cable Seated Row (60.0×10,70.0x10,75.0×10)*
Drag Curl (20.0×10,20.0x10,20.0×10)
Standing Biceps Cable Curl (50.0×10,60.0x10,75.0×10)*
Decline crunches (0x20,0x20,0x20)
Hanging Leg Raise (0.0×15,0.0x10,0.0×10,0.0x10)

* increased since last workout
+ decreased since last workout

Damage:  I smashed my finger on my steering wheel on the way to gym. Hurt like hell! Affected my chin ups!

NOTES: Week off was great i feel super rested and ready to rock this. I received some pre workout power from my protein purchase so i decided to give it a go. I usually have bizarre effects from Pre workout supps. Mainly crazy heart or massive pumps which freeze my muscles. So we would see how we go.
I had better focus but i did get some major bicep pump in my arms during the whole session. I’ll give it a few goes before deciding if it’s worth it for me. I have enough focus and intestinal fortitude to do my workout without supps. I noticed my heart rate is a little erratic over the data today though and i felt it. Todays session how ever was decent! A couple of increases over my last workout a week ago. Dead lifts is where i fell short today i was trying for my 1rm (170kg). I put up very 120kg easily today so i was fairly confident i could pull this up. I had to put something decent on my headphones to try. 170kg on the bar. I put on my cool face and walk up to the bar. Set up my hands and legs. LIFT!!!!! Legs push, back comes into play. I get about 8cm off the floor that was it. Failed. No problem, it budged and i tried i only lifted 162.5kg previously. So i left it and put 160 on, which i have done a few times previously. Pull… Fail. Couldn’t even get off the ground. I used all my lifting power on 170 it seems. 140, 2reps FAIL! 100kg 3 reps FAIL. That was the end of dead lifts today haha. I’ll keep pushing for that 170 in the next couple weeks. So not bad for a first day back. Jumped on the foam roller for 10 mins, orgasmic muscle crunching action.

PS: Pretty sure i got a mild case of food poisoning today. I have 0 appetite and all i can taste in my mouth is the steak i had for lunch yesterday. So calories are a little low today.

Fixing your bench

Article explains what you are doing wrong and how to fix it.

Fixing the Bench press

Oct 24 – Oct 30 – Break

Planned recovery week, to give my CNS a break. Fully recover muscle repair and get motivated for next cycle. Nagging injuries over the past week with long recovery times for muscle soreness with slight immune dip. This cycle (8 weeks) burned 11000+ calories in exercise.

Next cycle: (8 – 10weeks)
Adding weighted dips to WPT workout and Back day. Weight on chins from next cycle. Alternating Hang clean and press and military press. Otherwise same as before.
Get back to Wide grip pullups and downs if fingers permit.

Lifting: – Dead lift 180kg x 1, Squat 140kg x 1, Flat or incline Bench 100kg x 5, Weighted chin +15kg for 6 reps, 3x BW on calf.
Aesthetics: Bring arms in proportion with rest of body. Build some more shoulder / Delt muscles.
Fitness: Ability to fight 5 x 5min rounds without effort (fairly close with this). Weekly Conditioning sessions with kettle bells should make a return. Reach 5km on HiiT sprints in 25 mins.
Martial Arts:Grade to 3rd Dan karate. Alternating new style of Jeet kun do and muay thai.
Life: At least start casual PT work by end of jan.

w8 WPT

Activity: Weights
Training Partner: Dave
Calories intake: 2475 cal
Exercise calories: 220 cal
Motivation level : High
Energy Level: High
Sleep – 7.5 hr

Chin-Up (0.0×12,0.0x10,0.0×6)
Hang clean + front squat + push press (40.0×8,45.0x10,45.0×8)
Dumbbell Arnold Press (45.0×10,45.0x10,45.0×8)
Torso lever rotation(10.0×10,10.5×10,10.0x10)
Reverse Barbell Curl(30.0×10,35.0x8,30×8)
Dumbbell Concentration Curls (15.0×10,15.0x10,15.0×10)

* increased since last workout
+ decreased since last workout

Damage:   Removed finger from damage. I think it maybe permanent.
NOTES: Shoulder and bicep focus weak point training today. Working on form and trying to get my chins up to standard. i will try to add weight next week to the chin.

Koshiki practice

Activity: Koshiki Practice
Training Partner: Matt
Calories intake: 2809 cal
Exercise calories: 370 cal
Motivation level : High
Energy Level: High
Sleep – 9.0 hr

Full contact koshiki practice. Working on getting inside and moving attacks away to get in optimal positions for clean attacks. Fought fairly well today even with the concrete legs from yesterday. Reading kicks and dominate hand attacks a lot better this week. Got some video so hopefully will upload some soon. Copped a couple decent punches to the side side of the face but nothing that will leave a bruise or damage. Good session.

W8 Legs shoulders + stair circuit!

Activity: Weights
Training Partner: Arun
Calories intake: 3290 cal
Exercise calories: 316 + 310 cal
Motivation level : High
Energy Level: High
Sleep – 7.1 hr

Barbell Squat (60.0×12,120.0x2,110.0×5,100.0x6,80.0×10) (pb) *
Hang clean + push press (40.0×10,40.0x10,40.0×10) (pb) *
Dumbbell Lateral Raise (25.0×10,25.0x10,25.0×10)
Dumbbell Front Raise (25.0×10,30.0x10,30.0×10)*
Standing Calf Raises (160.0×10,180.0x10,200.0×10,225×10)* (pb)
Seated Calf Raise (60.0×12,80.0x12)
Bent Over Low Pulley Side Lateral (20.0×10,22.5×10,25.0x10*
Lying Leg Curls (65.0×10,65.0x10,65.0×10)

Damage: Left finger

Notes: Finally back to 1.5 x BW squats ! Pretty happy! that’s equal to previous PB. Now i just got to get the amount of reps back up to a decent amount for the rest of the sets. The lift didn’t seem heavy at all but i am slightly struggling with the up phase just above parallel in my hips. Got to investigate that. On the second rep on the squats, as on que my underwear ripped from ass to junk again. This is coming par for the course lol. Hang clean an press. I haven’t done them in AGGGGES but i remember why they are such a good exercise. They are very taxing for sure. I will be keeping them in the next phase of training. Getting to a point where i’m starting to get more aggressive trying to push the limits every time. SO rock on. Also beat my calf raise PB today. Try to get to 3x BW on that soon.

Activity: Stair circuit
Partner: Louise

SESSION: The plan was 10 sets of stairs – 100m run/sprint 10 – 1 45 cm box jumps
NOTES:I thought it would of been much harder than it was. Stairs didn’t feel like too much of an issue even after todays leg session.
The 100 meter run sprints is where it made it tough. Good cardio session for sure avg hr was 154! But it wasn’t anything like previous weeks!

W8 Chest tri

Activity: Weights
Training Partner: Arun
Calories intake: 2,622 cal
Exercise calories: 237 cal
Motivation level : High
Energy Level: High
Sleep – 7.8 hr

Barbell Bench Press (60.0×10,100×1, 90.0×5,80.0x8,70.0×6)* (pb)
Barbell Wide Grip Decline Bench Press (45.0×10,50.0x10,65.0×10) Too light
Cable Cross Over (60.0×10,65.0x10,67.5×10)*
Dumbbell Incline Fly (30.0×10,30.0x10,30.0×10)*
Dip (0.0×9,0.0x8,0.0×6)
Cable Triceps Pushdown (80.0×8,70.0x10,60.0×12)
Decline Crunch (0.0×20,10.0x20,0.0×20)

* increased since last workout
+ decreased since last workout

Damage:  LEFT Hand

NOTES: I don’t know today just felt all wrong. Did flat bench instead of incline. I started way higher than the last time i did them about 8 weeks ago. My previous best was 80kgx5 now im up to 90×5 so thats an improvement 100kg felt awkward but i think a couple weeks i should get a few reps out. I didn’t feel like much of a work out otherwise. I forgot my db pull overs today too! oh well :)

w8 back

[no HRM]

Activity: Weights
Training Partner: NA
Calories intake: 2632 cal
Exercise calories: ~270 cal
Motivation level : High
Energy Level: High
Sleep – 7.5 hr

Barbell Deadlift (80.0×10,105.0x10,120.0×8,140.0x5,160.0×2)*
Barbell Bent Over Row (60.0×8,65.0x8,65.0×8,65.0x8)
Close-Grip Front Lat Pulldown (60.0×12,70.0x10,70.0×10)*
Cable Seated Row (55.0×10,65.0x8,70.0×8,72.5×8)*
Exercise Ball Crunch (10.0×20,10.0x20,10.0×20)
Preacher Curl (35.0×10,35.0x10,35.0×10)*

* increased since last workout
+ decreased since last workout

Damage:  LEFT Hand middle fingers, slept on it and make it worse!

NOTES: I don’t know where got the strength today but i like! I was about to pack it in after my first set of DL after my hand started to hurt straight away. Used the strap on my left hand and just went for it. i pulled alot of skin of my wrist in the heavy dead sets. 140 and 160 felt light today. Won’t be long till 180 is in sight! My hand was a bit painful by the end of the back section so i did a set of abs to see how it went. When i got to bi’s i wasn’t good so i left it at preacher only. I’ll pick up a day this week for arms. Heading to physio this week.

W7 legs

[NO hrm]

Activity: Weights
Training Partner: Arun
Calories intake: 2930 cal
Exercise calories: 300 cal
Motivation level : High
Energy Level: VERY HIGH!
Sleep – 7.7 hr

Barbell Squat(60.0×12,110.0×5,100.0×7,90.0×10,80.0×10)
Lying Leg Curls (60.0×10,60.0×10,60.0×10)
Seated Calf Raise(60.0×12,80.0×12,90.0×10,90.0×10)
Barbell Shoulder Press (40.0×10,50.0×8,50.0×7,40.0×10)
Dumbbell Front Raise (25.0×10,25.0×10,25.0×10)
Dumbbell Lateral Raise (25.0×10,25.0×10,25.0×10)
Bent Over Low Pulley Side Lateral (20.0×10,15.0×10,17.5×10)

Damage: Left finger, Lower back.

Notes: Pretty bad DOMS in my back at the moment so the squats were scary to say the least! But once again, pretty good session over all.

w7 WPT Arms

Activity: Weights
Training Partner: Dave
Calories intake: 2675 cal
Exercise calories: 160 cal
Motivation level : High
Energy Level: High
Sleep – 7.1 hr

Barbell Close Grip Bench Press (40.0×12,50.0x10,60.0×8)
Reverse Barbell Curl (20.0×12,25.0x10,30.0×10)
EZ Bar Triceps Extension (35.0×10,35.0x10,35.0×10)
Alternate Hammer Curl(0.0×10,35.0x10,35.0×8)
Bench Dip (20.0×12,30.0x10,30.0×10)
Bradford Rocky Press (25.0×10,25.0x10)
Dumbbell One Arm Triceps Extension(16.0×10,16.0x10)

Damage: Fingers left hand. Coming good.
NOTES: Did my cardio conditioning yesterday so i decided to do some curls for the girls today. I never usually train arms but i think my arms are lacking behind and affecting some of my exercises especially pull ups. SO there we go. Session was good, had a nice burn at the end of it.