Archive for November, 2011

w5 back arms

Activity: Weights
Training Partner: Arun
Calories intake: 2961 cal
Exercise calories: 377 cal
Motivation level : High
Energy Level: High
Sleep – 9.5 hr

Barbell Deadlift (70.0×12,110.0x8,162.5×3,150.0x5,110.0×8) *
Wide-Grip Rear Pull-Up (0.0×8,0.0x6,0.0×5)
Chin-Up (0.0×6,0.0x8,0.0×5)
Straight Arm Push Down (52.5×10,62.5×10,72.5×10)*
Full Range Of Motion Cable Lat Pulldown (40.0×10,60.0x8,60.0×8,60.0x8)*
Wide-Grip Lat Pulldown (60.0×8,75.0x12,60.0×8)

SSET:
30s (17.5×30,17.5×30,17.5×30,17.5×30)
Seated Triceps Overhead Press (22.5×15,22.5×15,20.0x15,22.5×15)

SSET:
EZ-Bar Curl (close) (30.0×12,30.0x12,30.0×12)
Rope Pushdown (30.0×15,40.0x15, 40.0×15)

Preacher Curl (Wide) (30.0×10,30.0x10,30.0×15,40.0x8)

* increased since last workout
+ decreased since last workout

Damage:  Nothing today.

NOTES: Feels good. Beast mode activated on the deads. Missing the cable rows for now so i am substituting a cable reverse fly Pull Down. It’s a pretty good exercise. I also omitted bent over rows this week. Hope to ramp up to 170 dead in the next couple of weeks. I am just trying to keep excellent form and save my back from being ruptured into a million pieces. Trying to dominate on the arms for a few weeks just because.

W5 Chest

Activity: Weights
Training Partner: NA
Calories intake: 3,134 cal
Exercise calories: 380 cal
Motivation level : High
Energy Level: High
Sleep – 10 hr

Dumbbell Incline Bench Press (50.0×12,60.0x8,70.0×7,70.0x6,65×10)*
Dumbbell Bench Press (65.0×8,65.0x9,65.0×8)*
Dip (0.0×10,0.0x10,0.0×8)+ Last set negatives only.
Bent Arm Dumbbell Pullover (30.0×9,30.0x8,30.0×8,30.0x10)
Dumbbell Fly (30.0×11,35.0x8,35.0×7,30×8) *
Barbell Close Grip Bench Press (45.0×15,45.0x15,45.0×15)* (short rests)
Seated Bent-Over Dumbbell Triceps Extension (10.0×10,12.0x10,15.0×10) First time so gauging weights
Cable Triceps Pushdown (55.0×15,67.5×6,62.5×10,52.5×10)
Push Up (0.0×12,0.0x12) Just to finish off tri’s

* increased since last workout
+ decreased since last workout

Damage: Slight tingle in T7 area again but i don’t think it will flare up again.

NOTES: Had a decent session today. Still hot out there, so i sweated my ass off in the gym. Most things were improved on today except DIPS again. I can’t work that one out. I wanted to just keep going today. I did a couple extra sets. Just got to get back on top of this eating. I thought i was doing pretty good. Got up to 82 kg before the end of last week. Had a big weekend of food this weekend too. Had a small day yesterday about 700 cals under (just CBF eating due to heat). Wake up and look in the mirror and think “mmm i look like crap today, very skinny.” Stepped on the scales and i just under 78kg. So over that weekend i lost 4 kg in total weight. Which is most likely water even though i smashed a least 10 liters over the last two days. Anyways just means eating more food i guess :).

CT – Variety

Activity: CT
Training Partner: Matt
Calories intake: 2710 cal
Exercise calories: 400 cal
Motivation level : High
Energy Level: High
Sleep – 8.5 hr

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

2 set

10 x KB Clean and press (back shoulder)
10(ps) x KB circles (core obs)
15 x Wall Hold + KB lift (legs delt)
10 x TRX Y delt raise (delts)
10(ps) x KB windmills (core lat obs)
10(ps) X KB lunge
Skipping x 100

3 set

5 (ps) x Turkish get up (whole)
10 x KB Ribbons (Shoulder)
10(ps) X KB row (back)
20 (PS) X KB one handed Swings. (chest core)
10 X TRX walk outs. (lats back)
1/5 Shuttles with KB (legs shoulder)

1 set

10 x Focus pad combos
20 x Impact crunch
20 x crunch and punch
10 X Flat stand boxing + Push ups
20 (ps) x round kick
20 x TRX mountain climber.
30-30-30 boxing

Damage
: NONE (spine feeling heaps better)
Notes: Almost 30c with 80%+ humidity made the air like soup today. So today was tougher than usual. Sweating my anus off. Still good session overall even though we didn’t get at least 3 sets of each. Trying to keep the session to 45 mins. I miss these session where i’m pushed to puking points. It’s been a while. Back to it soon after bulky bulk ends.

w4 Legs shoulder + stuff

[No hrm]

Activity: Weights
Training Partner: NA
Calories intake: 3205 cal
Exercise calories: 347 cal
Motivation level : High
Energy Level: High
Sleep – 10 hr

Bb split squats(50.0×12,50.0x12,60.0×16)
Seated Calf Raise (90.0×12,100.0x10,100.0×12,100.0x15)
Leg Press(140.0×15,220.0x10,230.0×10,250.0x10,300.0×6)
Lying Leg Curls (65.0×10,62.5×10,62.5×10)
Standing Military Press(50.0×8,50.0x8,50.0×8)
Dumbbell Lateral Raise (30.0×10,30.0x10,30.0×10)
Barbell Shrug (100.0×10,100.0x10,140.0×10,140×10,140×7)
Dumbbell Shoulder Press (45.0×10,55.0x8,55.0×8,55.0x8)
Front Plate Raise (20.0×10,20.0x10,20.0×10,20×10)
Dip (0.0×10,0.0x10)

* Increased
~ Decreases

Damage: T7 Spine – Not playing nice at all. Fixed but in recovery.

Notes: I seen my back guy yesterday to fix up this spine issue which he usually does. Having a combination of tight rhomboids traps etc. has made this particular visit rather painful. I think this is possibly the worse this injury has been. The sound as it was put back in was horrendous and i almost shed a tear. Basically my left side is dominating my right side. It’s almost like clockwork to every 6 weeks it happens. He is a body builder himself so he had a look at where this could be originating from. Although i have had this since i was about 12 we looked at what could be cause of the power loss and how i can try to avoid the intensity of the injury next time. Since the spinal area is not as straight as it should be the issue was most likely from bringing back the shoulder blades to far. So he said try to avoid for now squeezing the shoulders blades too close together. Swap out cable rows for now. I’ll give this ago. He said it was good i was working on doing the dips and pull ups, it should help a lot.

I have to be careful for the next few days not to aggravate it too much while the muscles settle. I’ll need to get a DECENT massage to relieve the tightness around the area. Saying that, you will notice a difference in my routines for the last week. Mostly testing to see where i can load up and where i shouldn’t. Squats were out this week. When i got to the 100kg test, right near the bottom of the phase my back shook pretty bad. I’ll come back to these next week. Incredible how something small can make you loose so much power basically over night. Particularly frustrated at the moment and it’s rather demotivating but need to be patient and i can come back and dominate. I have incorporated 15-20 minutes foam rolling per session too.

w4 – Back Bi

[NO Hrm]

Activity: Weights
Training Partner: NA
Calories intake: 2805 cal
Exercise calories: 277 cal
Motivation level : High
Energy Level: High
Sleep – 6.2 hr

Barbell Deadlift (60.0×15,120.0x6,160.0×4,165.0x1,100.0×10,100×10) * (PB)
Barbell Bent Over Row (60.0×10,60.0x10,70.0×6,70.0x6)*
Cable Seated Row (65.0×12,70.0x10,70.0×12)
Wide-Grip Rear Pull-Up (0.0×10,0.0x10,0.0×6) Very shady technique has to drop off every couple reps and then reset.
Straight Arm Push Down (50.0×10,60.0x10,70.0×10)
EZ-Bar Curl (30.0×20,30.0x17,30.0×14)
21s (20.0×21,15.0x21) *
Preacher Curl (30.0×10,30.0x10,30.0×13)*

* increased since last workout
+ decreased since last workout

Damage:  T7 Thoracic Spine – Very tight and misaligned. Anything upper back pushing /pulling power is limited but only upper back with certain movements.

NOTES: Another PB on the card there, loving the dead lifts at the moment. It didn’t even feel that heavy today. However. Due to my back being a bitch right now, pullups or any similar rowing movements are very limited. Not sure the cause of the failure (half way through the movement losing all power) but i know if i get the back fixed the issue goes away. So I’ll be off to get it done on Thursday. Arms are lagging behind in size with the proportions of my body so i am going to work on them over the next few weeks. Good session bar the back. Happy with the results.

w4 – Chest tri

[NO hrm]

Activity: Weights
Training Partner: Arun
Calories intake: 2802 cal
Exercise calories: 285 cal
Motivation level : High
Energy Level: High
Sleep – 6 hr

Barbell Bench Press (65.0×10,80.0x5,80.0×8,100.0x2,60×12)~
Dumbbell Incline Bench Press (65.0×8,65.0x8,65.0×8,65×6)
Dumbbell Fly (30.0×10,30.0x12,35.0×8)*
Dip (10.0×7,10.0x6,10.0×6,0x6)*
Bent Arm Dumbbell Pullover (27.5×10,27.5×10,27.5×9,27.5×8)
Dip Machine (75.0×13,95.0x5,65.0×12)
Reverse Grip Triceps Pushdown (40.0×20,40.0x15,40.0×11,40.0x13)

* increased since last workout
+ decreased since last workout

Damage:  T7 Thoracic Spine – Very tight and misaligned. Anything upper back pushing /pulling power is limited.

NOTES: Couldn’t go for power today so i work on total volume. Not bad really. Everything was equal or more total volume than last time.

w3 – Shoulder Legs

[No hrm]

Activity: Weights
Training Partner: Arun
Calories intake: 3205 cal
Exercise calories: 347 cal
Motivation level : High
Energy Level: High
Sleep – 8+ hr

Barbell Squat (70.0×12,120.0x8,100.0×9,80.0x15) * (pb 1rm increase)
Seated Calf Raise (85.0×12,95.0x12,105.0×10,110.0x10) *
Hang clean + push press (50.0×10,55.0x10,55.0×7,50.0x8)*
Lying Leg Curls (65.0×10,72.5×10,72.5×9)
Barbell Shrug (100.0×10,140.0x10,140.0×10)
SSET:
Dumbbell Lateral Raise (30.0×10,30.0x10,30.0×10)
Front Plate Raise (20.0×10,20.0x10,20.0×10)

Bent Over Low Pulley Side Lateral(22.5×10,25.0x10,25.0×10)

* Increased
~ Decreases

Damage: None
Notes:Like a baws. Everything went well today. Felt strong and 120kg squats is starting to feel light! I think i’ll keep bulking until janurary and see how we go until then. I think it’s almost time for a cut.

More motovational bodybuilding / fitness / life pics

Here is a HEAP of motivational pictures for you guys if you are felling like not training.

Read the rest of this entry »

HiiT

[hrm to come]

Activity: Hiit
Training Partner:: NA
Calories intake: 2721 cal
Exercise calories: 351 cal
Motivation level : High
Energy Level: High
Sleep – 7.6 hr

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

NOTES:
Session was so much easier than last week. I just dominated this one like a boss. And even reached a new top sprinting speed for the last 30 seconds @ 18.7km/h i know the HRM said 23 but that’s wrong I’m not faster than usain bolt :D. The difference from last week to this week was like night and day. I’ll admit at the 16 min mark i was a little fatigued but nothing like last week. I’ll do this once a week if I’m not doing conditioning or stair runs.
also increased total distance 4.53km to 4.66km

w3 – Chest

Activity: Weights
Training Partner: Arun
Calories intake: 2727 cal
Exercise calories: 275 cal
Motivation level : High
Energy Level: average
Sleep – 7 hr

Barbell Bench Press(65.0×10,80.0x8,90.0×5,100.0x4,80×4)*
Dumbbell Incline Bench Press (65.0×8,70.0x6,70.0×6)*
Dip (0.0×9) major failed.
Dumbbell Fly (30.0×10,35.0x8,35.0×8,35×8)
Bent Arm Dumbbell Pullover (27.5×10,27.5×10,27.5×9,27.5×7)*
EZ Bar Triceps Extension + EZ close grip bench superset (30.0×10,30.0x10,30.0×10)

* increased since last workout
+ decreased since last workout

Damage:  None

NOTES: Triceps just got super pumped today so i had a hard time bending them so i could only get one set of dips. The other triceps exercises were not so great either. I’ll try to see what i can do at the end of the week.