Archive for October, 2011

Redominate the stairs

Activity: Stairs
Training Partner: Louise
Calories intake: 2809 cal
Exercise calories: 450 cal
Motivation level : High
Energy Level: High
Sleep – 9.0 hr

First of all, yes redominate is a word. Couple of weeks ago we did the Eiffel tower challenge on the kangaroo point stairs. I admit i was terrible that day i was sucking in the wind pretty badly from set 11 or 12. So when i some how had a mental stroke and suggested we go for 20 sets this week. I thought “that’s it i may actually die today”. I had no thought in my mind that i wouldn’t finish it but it would be slow going and lots of puffing. This is how it went down. The first goal was 10 sets then a small drink then another 10 sets. As usual my brain is more fit than my body so i started to sprint up the stairs. Got to the top and came back down. My legs … concrete from squats the previous day. No biggie, just do it. I sprinted up another 5 sets without even realising it.

We got to set 10 and i felt great! I don’t know where this cardio fitness is came from. It was obviously having a vacation a couple a weeks ago. A few other people started to do the stairs but they all seem to drop off fairly quick. Maybe 2-3 or 5 sets. One guy was up the top bent over in agony from his lungs burning. He asked as we passed him on the 15th set. “how do you guys do it , how far are you up to?” “Set 15, 5 to go” he goes “you’re crazy”. Maybe so, but if i set a goal i must make it happen.

The next couple of sets it fatigue was setting in. We lost count where we was up to to busy trying not to fall down the stairs from the micro leg give outs you get sometimes. Sure it was 17. So i am like. OK 3 sets to go. Last 3 sets, balls to the walls sprinting. Luckily some rather fit dudes started sprinting up at the same time so it kept me focused. But on the last set. Sprinting up. I made it .. Heart rate at 181. Exhausted, sweating, lungs burning. Felt some joy. Then the over whelming feeling of wanting to find the nearest bush and spew shards of my own pelvis out. Checking the data. Obviously we will never be mathmagicians or accountants. We actually did 22 sets. So hell yeah.

w7 chest tri

Activity: Weights
Training Partner: Arun
Calories intake: 2,660 cal
Exercise calories: 232 cal
Motivation level : High
Energy Level: High
Sleep – 7.1 hr

Barbell Incline Bench Press(65.0×12,90.0x4,85.0×5,75.0x6,70.0×7)*
Dumbbell Incline Fly (25.0×10,30.0x10,25.0×10)
Dumbbell Bench Press(60.0×10,60.0x5,55.0×10)
Cable Cross Over(60.0×10,65.0x10)*
Cable Triceps Pushdown(60.0×10,70.0x10,80.0×10)*
Decline Crunch(0.0×20,10.0x15,10.0×15)*
Dip (0.0×8,0.0x8,0.0×10)

Damage: Fingers left hand. Coming good.
NOTES: Felt like i bit off more than i could chew today. Eyes bigger than the chest it seems. Blew out my arms in the first exercise so everything else suffered. But on the other hand. A couple of things improved, some stayed steady so im not too fussed about it.

w7 back bi

Activity: Weights
Training Partner: NA
Calories intake: 2812 cal
Exercise calories: 262 cal
Motivation level : High
Energy Level: High
Sleep – 7.5 hr

Chin-Up (0.0×8,0.0x8,0.0×7) *slow reps*
Barbell Bent Over Row (60.0×8,60.0x8,60.0×12,60.0x12)*
Barbell Deadlift (80.0×10,100.0x8,110.0×8,120.0x6,130.0×5)*
Cable Seated Row (55.0×12,65.0x12,65.0×10,65.0x6)*
Close-Grip Front Lat Pulldown REVERSED (55.0×12,65.0x10,70.0×10)
Preacher Curl (32.5×10,32.5×10,32.5×10)

* increased since last workout
+ decreased since last workout

Damage:  LEFT Hand middle fingers. 85% better but still certain movements aggravate it.

NOTES: Everything is coming back to normal as my hand gets better. Got some decent weights out of the deads today but anything with a wide grip (pull ups, wide grip pulls downs) are still out as it just causes heaps of pain in the finger. Must be a specific angle that is the problem. Otherwise pretty happy with todays effort.

CT randomness

Training Partner:Louise
Calories intake: 2950 cals
Exercise calories: 468 cals
Motivation level : High
Energy Level: High
Sleep: – 8.6 hrs
IF: – NO

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

2 Sets

10 x KB Squat and Press + ct section (2 then 3 + Sprint + 5 partner pushups)
20 x KB Swings
40 x Moutain Climber
10 x KB Step up and press
10 x 1 arm KB FLOOR Press
1 Partner shuttle thirds

1 Set

8 per side , Plank to side plank star
10 x MB Lateral Side Squat with push out
20 x Latteral KB putdown
10 x Spider pushup Walk
10 PS figure 8’s MB
25m Resisted Kick

2 Sets (increasing load)
5/8 Turkish Get up
5 x 10 ten punch then Sprawl / 5 rnd 6 combo x 10 then 5 – 1 burpee
10 MB figure 8
5ps / 8ps x KB Clean to Over Head KB lunge
50 MB toe taps
25m Resisted kick / Bear crawl.


I thought i was gunna puke during the first set haha. It’s been a while. Our training room has been moved so we have to do it in a group fitness room instead of the training room so that sucked. I changed the session up a bit today. Good session my shoulders and quads are sore. I decided the second round of exercises were pretty bad combo so i changed it for the last 2 sets. Better idea me thinks.

Some more motivational quotes

If we’re growing, we’re always going to be out of our comfort zone.
John Maxwell

Courage is fear holding on a minute longer.
George Smith Patton

Courage is the discovery that you may not win, and trying when you know you can lose.
Tom Krause

“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of other’s opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”
Steve Jobs

“You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something – your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.”
Steve jobs

The 1st rule is you will receive a body. You may like it or hate it, but it will be yours for the duration of your time here on Earth. And a lot of us take that for granted, but some people take better care of their cars than they do their bodies. Some people respect their bodies and some people abuse their bodies.
Some people just tolerate their body and other people actually honor their bodies. When you see someone who honors their body, its as if they’ve established a relationship with it that is based on respect and care and dignity and a real partnership between ones spirit and ones body. Part of the goal of rule #1 is to be able to formulate that partnership because it is the only relationship that you’ll have from birth to death that will endure.
Dr. Cherie Carter-Scott

Self Discipline weighs ounces, Regrets weigh tonnes. Attempting to implement discipline takes time and effort but the rewards are high.
How are you doing on your journey? Follow Your bliss and the Universe will open doors where there were only walls.
~Joseph Campbell

w6 – legs shoulder + wpt

Activity: Weights
Training Partner:  Arun
Calories intake: 2930 cal
Exercise calories: 327 cal
Motivation level : High
Energy Level: VERY HIGH!
Sleep – 7.7 hr


Arrived to do legs but everything was under tarps from painting so we had to make do with what was available. So we did some weak point training. Trying some RPT as well this week.

Barbell Incline Bench Press (60.0×12,90.0x4,80.0×6,75.0x7,60×8)
EZ Bar Triceps Extension (40.0×12,40.0x12,40.0×12)
Cable Cross Over (50.0×10,55.0x12,60.0×10)
Bent Over Low Pulley Side Lateral(15.0×12,15.0x12,17.5×12)
Also a 3 set of close grip bench (forgot to write down reps and sets)


Barbell Squat (60×12,115×5,100×8,90×9,80×12)* (pb)
Barbell Shoulder Press (40.0×10,50.0x8,50.0×8,40.0x12)*
Standing Calf Raises(160.0×12,180.0x10,200.0×10,220.0x8)* (pb)
Barbell Shrug (160.0×12,180.0x10,180.0×10)*
Barbell Lunge (60.0×10,60.0x12)*
Dumbbell Front Raise (25.0×10,25.0x10,25.0×10)*
Dumbbell Lateral Raise (25.0×10,25.0x10,25.0×10)
Lying Leg Curls (52.5×10,60.0x10,60.0×10)*

* increased
+ decreased

Damage: Left fingers, 80% movement but still annoying.

Notes:Feeling pimp AGAIN! Session felt good, i felt strong today. Trying out some RPT on some movements and man does it make a difference! 80kg squats seemed like a bag of feathers on my back. Not much to report, huge session tomorrow and ramping up the martial arts training soon. So should all be sweet.
I will do a report at the end of 8 weeks to see where i am at.

W6 back, abs

Activity: Weights
Training Partner: N/A
Calories intake: 2,993 cal
Exercise calories: ~220 cal
Motivation level : High
Energy Level: High
Sleep – 7.5 hr

Barbell Deadlift (80.0×10,100.0x8,100.0×8,110.0x7)
Barbell Bent Over Row (50.0×10,55.0x10,60.0×10,60.0x10)
Close-Grip Front Lat Pulldown (55.0×10,62.5×10,70.0x10)
Cable Seated Row (50.0×12,60.0x10,65.0×8,65.0x10)
Plank (3x1minute)
Exercise Ball Crunch (10.0×20,10.0x20,10.0×20)

extra sets: wide grip Pull Down (60kg x 12 x 2)

* increased since last workout
+ decreased since last workout

Damage:  Hand left fingers, slightly better… but no where near right.


I have been using the lifting straps to help with the hand but its still causing an issue with my hand. Pain still in the lifts but just pushing through it. Returned to dead lifts but i couldn’t take the strain on the hand and wrist to add any more weight so i worked on form. By the end of the session i couldn’t hold onto anything so i just left biceps out for the day and did abs instead. But happy i am increasing the weight every week hopefully back to 100% soon. But feeling good otherwise.


w6 chest tri

Activity: Weights
Training Partner: Dave
Calories intake: 2,340 cal
Exercise calories: 272 + ~250 cal
Motivation level : High
Energy Level: High
Sleep – 10.5 hr

Barbell Incline Bench Press (60.0×12,70.0x9,70.0×7,80.0x4)
Cable Cross Over(50.0×12,50.0x12,50.0×12)
Dumbbell Bench Press (55.0×8,60.0x10,60.0×8)
Straight Arms Dumbbell Pullover (22.5×12,22.5×12,25.0x12,25.0×12)
Cable Triceps Pushdown (50.0×10,60.0x8,70.0×6,30×20)
Barbell Close Grip Bench Press (40.0×15,40.0x8,35.0×12)

Damage: Fingers left hand still sore.

Considering i spent 3 hrs this morning helping my sister lift things into a truck so she can move i think my session was pretty good. Late session in the afternoon, 45 mins before karate so i hope we don’t do many push ups today cause my tri’s are destroyed. Calories are a little low too today, trying to do a couple days low carb.