Archive for November, 2011

Fix your squat.

Please, Squat like a man

Fix your squat.

w3 – Back bi abs

Activity: Weights
Training Partner: NA
Calories intake: 2,442 cal
Exercise calories: 277 cal
Motivation level : High
Energy Level: Average
Sleep – 7.4 hr

Wide-Grip Rear Pull-Up (0.0×10,0.0x6,0.0×6,0.0x5) (last set was negative reps at 4-8 seconds)
Wide-Grip Lat Pulldown (60.0×8,60.0x8,60.0×8) (last set was negative reps at 4-8 seconds)
Barbell Bent Over Row (62.5×10,62.5×10,62.5×8,62.5×8,62.5×6) (last set was Slow reps at 4 seconds)
Straight Arm Push Down (55.0×10,55.0x10,55.0×10)*
Cable Seated Row (65.0×10,72.5×9,72.5×8)
Standing Biceps Cable Curl (55.0×10,65.0x8,65.0×8)
Hanging Leg Raise (0.0×15,0.0x15,0.0×15)
Decline Crunch (10.0×15,10.0x15,10.0×15)*
Alternate Hammer Curl (30.0×10,35.0x10,30.0×10)

* increased since last workout
+ decreased since last workout

Damage:  Muscle – Trapezius tight and crunchy!

NOTES: Today, My main focus is upper and middle back trying to get some strength into these middle traps and rhomboids. Sparring yesterday has left my right trap in a very tight state. I used a set of incline flies to crunch the spine in and then used the foam roller to try to release the muscle. It popped basically every time i rolled over it so between sets of back exercises i did a mini roll effort. I felt like i couldn’t give 100% to dead lift today so i omitted them for this week and focus on the upper back. Although, at the end of the session i was still pretty pumped and in the mood and contemplated doing some deads but i left it for another day. . I’m a little under the expected lifts this week. Need to figure why i have trouble with wide pullups. But progress is progress and as long as it’s a little at a time that’s good.

Koshiki Training.

Activity: Koshiki Fighting
Training Partner: Matt
Calories intake: cal
Exercise calories: 290+ cal
Motivation level : High
Energy Level: High
Sleep – 9 hr

Nothing like getting beaten up in the morning to wake a guy up! Todays session was pretty good. I was relaxed through the whole session. Getting some awesome techniques in. I got a few knees in , a spinning hook kick to the head, a throw and nice shot to matt’s bicep which result in tingly arms . Matt got his fair share of hits in too. Involving some dirty boxing techniques and a good overhand right. But that is good. I need to work on my guard and hand placement in close or in clinch. Loved it.

W2 – Chest tri

Activity: Weights
Training Partner: NA
Calories intake: 3050 cal
Exercise calories: 273 cal
Motivation level : High
Energy Level: High
Sleep – 8.4 hr

Dumbbell Incline Bench Press (50.0×12,70.0x7,70.0×6,60×8)
Dip (0.0×10,0.0x9,0.0×11)
Bent Arm Dumbbell Pullover (25.0×10,25.0x10,27.5×8,27.5×10)*
Dumbbell Fly (30.0×10,35.0x10,35.0×10,35.5×8)* (4 second negatives)
Barbell Close Grip Bench Press (40.0×12,40.0x15,40.0×15)
Cable Triceps Pushdown (50.0×15,67.5×8,60.0x12)

* increased since last workout
+ decreased since last workout

Damage:  None

NOTES: Slight increases in a couple of exercises. Nothing exciting happened today! Huge crunch of bones into place in my back when doing flies was very satisfying :P

Quick HiiT session

Activity: Hiit
Training Partner:: NA
Calories intake: 2486 cal
Exercise calories: 332 cal
Motivation level : High
Energy Level: High
Sleep – 9.5 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:
I felt it today! It’s been a little while in between sessions. It felt more humid than usual in the room where i train. I upped the sprints .5km faster than usual and added a 1% incline. I did good until about minute 18 where i was definitely feeling the results of less cardio work i have been doing lately. Recovery times were a little longer than usual! The last 2 minute sprint was not good at all. I got to 1:20 and i started to move back on the treadmill. So i almost fell off it. This is the part where i am usually doing 18km an hour. Today i just couldn’t manage it. My HR is higher than it’s been in a while too. So i backed off before i fell off the treddie with 30 seconds to go. I guess it means i might have to come back to weekly HiiT to keep the level of cardio conditioning i want. That being said, It wasn’t a bad effort. (ranges 16.5 to 17.5km/h sprint walks were about 7km/h). Walking out of the cardio room soaked in sweat and feeling sweet!

W2 – Legs shoulder

Activity: Weights
Training Partner: Arun
Calories intake: 3318 cal
Exercise calories: 335 cal
Motivation level : High
Energy Level: High
Sleep – 8 hr

Barbell Squat (70.0×12,120.0x5,110.0×5,100.0x8,90.0×8)*
Seated Calf Raise (80.0×12,92.5×10,102.5×10,105.0x10)*
Barbell Shrug (100.0×10,140.0x10,140.0×10)~
Lying Leg Curls (65.0×10,72.5×9,72.5×9)*
Hang clean + push press (50.0×10,50.0x8,50.0×8,50.0x8)*
Dumbbell Lateral Raise (30.0×10,30.0x8,30.0×10)~
Bent Over Low Pulley Side Lateral (22.5×10,25.0x10,25.0×10)*

* Increased
~ Decreases

Damage: Slight dull pain in left right. Not affecting lifts.
Notes:Can’t say much today. Progress was made with everything except shrugs which had a small grip issue (finger). The last rep on the 120 squats was pretty messy so i will wait until i get 5 decent ones before increasing the max weight. Really enjoying the hang cleans. Focusing on just increasing my size and strength for now and my MA training.

W2 – Back work.

Activity: Weights
Training Partner: NA
Calories intake: 2580 cal
Exercise calories: 398 cal
Motivation level : High
Energy Level: Average
Sleep – 6.2 hr

Chin-Up (0.0×10,0.0x7,0.0×8)
Barbell Deadlift (100.0×5,160.0x3,140.0×6,120.0x6,100.0×8) *
Barbell Bent Over Row (60.0×10,60.0x10,60.0×10,60.0x8) ~
Straight Arm Push Down (50.0×10,52.5×10,52.5×10)
Wide-Grip Lat Pulldown (50.0×8,50.0x8) 5 second neagtives
Cable Seated Row (62.5×10,70.0x9,72.5×8)
Standing Biceps Cable Curl(50.0×10,65.0x10,65.0×8)
Alternate Hammer Curl(0.0×10,35.0x10,30.0×10)

* increased since last workout
+ decreased since last workout

Damage:  Major Back DOMS, since sunday so it affected some lifts but i been on the foam roller for 15 minutes this afternoon so i should be right tomorrow.
NOTES: The major DOMS seemed to cause a MASSIVE pump in my lower back so i had issues with a couple of the exercises today mainly bent over rows.
Continued on today and i decided i want to work on getting my deadlifts up to par instead of focusing on 1RM. So my short term goal is to get 160kg by 6 before moving on up. I spent more time than usual at gym today i couldn’t seem to get a clear run. I lost my headphones and then left my lifting strap somewhere. Foam rolled between sets too to try to loosen up my erector spinae area. I focused on my lats today with some SUPER slow negatives on chins, Wide grip lat pulls, and SA Pull Downs. Good session, progress is steady and getting stronger so i am happy with that.

CT – KB domination.

Training Partner:NA
Calories intake: 2480 cals
Exercise calories: 365 cals
Motivation level : High
Energy Level: High
Sleep: – 9+ hrs

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

5 Rounds

100,80,60,40,20 – Kb Swing
20, 15,10,8,6 (PS) – KB circles (full)
15,10,8,6,5 (PS) – KB Turkish get-up
15,10,8,6,5 (PS)- KB Windmills
20,20,10,10,10 (PS) – KB power clean and press
300,200,150,100,100 – Rope turns.

NOTES:

Man tough session! It took all testicular fortitude from me to complete it. Nearly vomited at round 4. Just through sheer stubbornness i kept going with it :). Good session and test of mental attitude. I think my neighbors think i am insane cause i was yelling at myself lol!

W1 – Legs Shoulders

Activity: Weights
Training Partner: Arun
Calories intake: 2522 cal
Exercise calories: 322 cal
Motivation level : High
Energy Level: High
Sleep – 8.5 hr

Barbell Squat (70.0×12,120.0x3,110.0×6,100.0x8,80.0×10)* (PB)
Lying Leg Curls (65.0×10,70.0x10,70.0×10)* (PB)
Barbell Shrug (150.0×10,170.0x10,190.0×10)~ issue with grip
Seated Calf Raise (80.0×12,90.0x10,100.0×8,80.0x8) * (PB)
Hang clean + push press (42.5×9,45×9,50.0x10,50.0×10) * (PB)
Dumbbell Lateral Raise (30.0×10,30.0x10,30.0×10) *
Bent Over Low Pulley Side Lateral (20.0×10,22.5×10,25.0x10) * (PB)

* Increased
~ Decreases

Damage: None

Notes: 5 PB’s Today so I’m stoked! Long day, still busted out some good sets. I could of gotten a couple more reps on 120 on squats today but i did have a little issue on the up phase on the 3rd rep where i lost my footing a bit, so i just re-racked it. Happy with what came out today.

W1 – Chest tri’s

Activity: Weights
Training Partner: Arun
Calories intake: 2,607 cal
Exercise calories: 254 cal
Motivation level : High
Energy Level: High
Sleep – 9 hr

Barbell Bench Press ( 60.0×10,80.0x8,90.0×4,100.0x2,80×8 ) (pb)
Dumbbell Incline Bench Press (60.0×10,70.0x6,60.0×10)
Dip (0.0×10,0.0x10,15.0×7)
Dumbbell Fly (25.0×10,30.0x10,30.0×10)
Bent Arm Dumbbell Pullover (25.0×10,25.0x10,25.0×10,25.0x10)
Cable Triceps Pushdown (50.0×15,67.5×15,67.5×15)
Barbell Close Grip Bench Press (40.0×12)

* increased since last workout
+ decreased since last workout

Damage:  Tingle through my arm with close grip bench.

NOTES: Not much, good session. flies and pullovers felt a little light.

EXTRA notes: Started Jeet Kun DO this week. Enjoying it muchly.  Blends very well with my style of karate. The place also has muay thai so I’ll swap between the two over the months.