Archive for December, 2011

w1 – hyper day 2

Activity: Weights
Training Partner: NA
Calories intake: 3025 cal
Exercise calories: 352 cal
Motivation level : High
Energy Level: High
Sleep – ~10hrs hr

Dumbbell Incline Bench Press (60.0×8,60.0x10,60.0×10)
Dumbbell Bench Press (60.0×7,60.0x7,60.0×8 )
Dip (0.0×8,0.0x8,0.0×8)
Barbell Close Grip Bench Press (45.0×12,45.0x10,45.0×10)
Barbell Standing Overhead Triceps Extension (15.0×10,20.0x10,20.0×10)
Straight Arms Dumbbell Pullover (30.0×8,30.0x8,30.0×8)
21s (20.0×21,25.0x21,25.0×21)
Cable Cross Over (40.0×15,60.0x12,65.0×8,60.0x10)
Dumbbell Seated Bicep Curl (25.0×12,25.0x12,25.0×12)

DAMAGE:  Upper chest was still sore from power day.  Glutes and ass feel like i been running backwards through a cornfield.

NOTES: But i just focus on slow reps with form. Dips were just horrible today triceps were not happy. Pretty Good session over all, not very heavy but i felt the burn in the chest and arms which is what we are working. Bicep pump was intense on the 21’s. Some tweaking maybe required on this day. Must of been a meeting of the roid crew today  so many massive dudes working out at the same time today so much more than usual. Must be pumping up for NYE.  Arms the size of my legs but legs the size of my arms.

23 1/2 hours. What is the best thing for our health

Couple of things

Just got a few new toys to play with. I already have a trx but i bought a second military version as i picked it super cheap. Next year i have another $500 or so of gear to play with for conditioning sessions so that is going to be so awesome.

Pics of my shoulders after supporting almost 3x my body weight for calf raises. Every time i i get these pressure marks on my shoulders.

w1 power lower

Activity: Weights
Training Partner: Arun
Calories intake: 2890 cal
Exercise calories: 315 cal
Motivation level : High
Energy Level: High
Sleep – 6.4 hrs hr

Barbell Full Squat (100.0×5,100.0x5,100.0×5,100.0x5,100.0×5)
Barbell Deadlift (100.0×5,120.0x5,140.0×5,140×5,140×5)
Barbell Lunge (60.0×5,60.0x5,70.0×5)
Standing Calf Raises (180.0×10,200.0x5,220.0×5,220.0x5,220.0×5)
Hanging Leg Raise (0.0×10,0.0x10,0.0×10)
Gorilla Chin Crunch (0.0×10,0.0x10,0.0×10)

Felt great today. Focusing strictly on form and correcting anything before we start lifting the big stuff. Also working a bench mark we can start on. Feel like this routine is going to be great for the last bit of mass i need! We can easily go up in squats next week. Starting Conditioning this week too to keep my cardio up for martial arts. Last night we did a jkd / kali weapons class. Very interesting have never done one before but it was heaps of fun learning something new. We finished off with a general sparing drill.

w1 – power up

Activity: Weights
Training Partner: Arun
Calories intake: 3108 cal
Exercise calories: 297 cal
Motivation level : High
Energy Level: High
Sleep – ~10hrs hr

Barbell Bench Press (80.0×5,85.0x5,90.0×5,90.0x4,85.0×5)
Barbell Bent Over Row (70.0×5,80.0x5,80.0×5,80.0x5,60.0×10)
Barbell Shoulder Press(60.0×5,60.0x5,60.0×5,50.0x5,50.0×5) * 1rm
Barbell Shrug (120.0×5,160.0x5,160.0×5,160.0x5,160.0×5)
Pullups (0.0×5,0.0x5,0.0×5,0.0x5,0.0×5)
Dip (10.0×5,10.0x5,10.0×5,20.0x5,20.0×5) * 1rm

NOTES: test week of the power upper. Did better than expected with 2 new 1rm’s achieved.

W1 – Hyper day 1

Activity: Weights
Training Partner: NA
Calories intake: 2743 cal
Exercise calories: 337 cal
Motivation level : High
Energy Level: High
Sleep – ~10hrs hr

Wide-Grip Rear Pull-Up  (0.0×8,0.0x8,0.0×8)

SSET: Dumbbell Arnold Press  (45.0×10,45.0x8,55.0×6)
Dumbbell Front Raise (30.0×10,30.0x8,30.0×8)

Standing Low Pulley Deltoid Raise (12.0×10,12.5×10,15.0x10)
Hang clean + push press (40.0×8,50.0x8,50.0×8)
Wide-Grip Lat Pulldown (65.0×8,72.5×8,75.0x8)
Close-Grip Front Lat Pulldown (60.0×8,62.5×8,70.0x8)
Leg Press (140.0×10,220.0x10,240.0×10)
Lying Leg Curls  (60.0×10,62.5×10,62.5×10)


Test week on the new routine. So far pretty good. We will see how it goes. Had 6 days off gym over the xmas period. But i didn’t really want to but it was a planned thing. Time to go back and hit this hard for a couple months. Might need some tweaking along the way to get best results.  When i got some more to say i’ll get writing :).


SS Run.

Activity: Run
Training Partner: Louise
Calories intake: 3208 cal
Exercise calories: 500 cal
Motivation level : High
Energy Level: High
Sleep 11hr (finally)


It’s been a long time since i went for a SS run, let alone the weather we picked to run in. It was a few showers , but it turned into a absolute down pour for the last 2 or so kilometers, it was bliss . No over heating. No one in the way to dodge during the run. Soaking wet pants & shirt but not our determination to get to the end. The last time in-fact was with Louise who stated it was her first time back since that run which had to be at least 3 months ago. So i was a bit weary on how far i would run without my lungs burning and puking shards of my own pelvis out.  I ran all the way which was surprising to me (except a tiny walk up a very steep hill but it wasn’t more than 50 meters). It wasn’t fast by any means. But it was steady and continuous. i am not a runner, i don’t want to break any 10km records. As long as i can run and not stop for a few km I’m happy. We chatted all the way during the run, RPE was in the low range too i didn’t feel out of breath at any time.  Considering the total lack of cardio training the last 4-5 weeks. I’ll be back into it in the new year with the CT training.

Uncomfortable vs Exhaustion

Another great video. 



Look me in the eyes.

Another good video (ad for legendary)

Look me in the eye

Look me in the eye.
It’s ok if you’re scared. So am i.
But we are scared for different reasons.
I’m scared of what i won’t become and you scared of what i could become.


I won’t let my self end where i started.
I Won’t let myself finish where i began
I know what is within me, even if you can’t see it yet.
Look me in the eyes.

I have something more important then courage.
I have patients, I will become what i know i am.


Deload Rest week.

Had major issues with net and computers this week so i combined my posts for this week.

Monday deload session #1

Wide-Grip Lat Pulldown  (55.0×12,65.0x10,75.0×8,80×8,60×12)
Barbell Deadlift (100.0×10,120.0x8,140.0×5,160.0x2,100.0×10)
Wide-Grip Rear Pull-Up (0.0×11,0.0x8,0.0×6)
Barbell Bent Over Row (50.0×12,50.0x10,60.0×10,60.0x10)

EZ Bar Close Grip Curl (30.0×10,40.0x8,40.0×8,40.0x6)
Triceps Pushdown – Rope (on ball facing away) (50.0×10,50.0x10,50.0×10,50.0x10)

Tuesday deload session #2

Barbell Incline Bench Press  (65.0×12,85.0x5,85.0×5,70.0x8,60.0×8)
Barbell Wide Grip Decline Bench Press  (50.0×10,50.0x10,50.0×10)
Cable Cross Over  (60.0×12,65.0x8,60.0×12,60.0x12)
Bent Arm Dumbbell Pullover (25.0×10,25.0x10,30.0×10,35.0x6)
Triceps Pushdown – Rope  (50.0×10,50.0x10,60.0×10,60.0x10)
30s  (17.5×30,17.5×30,17.5×30,17.5×30 )


Only 2 sessions this week. Having a week off for xmas and CNS recovery before i move into phase two with a 4 day split with power and hypertrophy split.
I will maintain cardio fitness over the week off but a full week rest from weights. I will update with check in over the next few days.