Archive for January, 2012

w6 hyper 1

Activity: Weights
Training Partner: NA
Calories intake: 2868 cal
Exercise calories: 278 cal
Motivation level : High
Energy Level:  Low
Sleep –4.5 hr

Dumbbell Arnold Press (55.0×8,55.0x7,55.0×6) (warm up 40 x 10)
Dumbbell Front Raise (35.0×10,35.0x10,35.0×10)
Standing Low Pulley Deltoid Raise (15.0×10,17.5×10,20.0x10)
Wide-Grip Lat Pulldown (70.0×9,80.0x8,80.0×8)
Close-Grip Front Lat Pulldown (70.0×10,70.0x10,75.0×8 )
Wide-Grip Rear Pull-Up (0.0×10,0.0x10,0.0×10)
EZ Bar Close Grip Curl (30.0×10,35.0x8,30.0×10,30.0x10)

DAMAGE:  Doms upper back and hip area from re alignment.

NOTES: Felt sluggish today with less than optimal sleep. Generally sore all over but i still went to gym today. Increased most of the weights. I left out legs today as i am power lower tomorrow. I was doing arms instead but i had to leave gym in a hurry after the bicep curls. So hyper 2 will have legs this week. I’ll and some tricep work in there some where this week too.  Progress is progress.

W6 power upper

Activity: Weights
Training Partner: Dave
Calories intake: 2812 cal
Exercise calories: 325 cal
Motivation level : High
Energy Level: High
Sleep –10 hr

Barbell Bench Press (60.0×12,80.0x5,80.0×5,80.0x5,70.0×10)
Barbell Bent Over Row (60.0×10,80.0x6,85.0×5,85.0x6,70.0×10)
Barbell Shoulder Press (40.0×10,55.0x5,55.0×5,55.0x5,40.0×10)
Barbell Shrug (140.0×10,180.0x6,180.0×6,160.0x8,160.0×8)
Dip (0.0×10,0x10,0x10,0.0×10,0.0x10)
Pullups (0.0×8,12.5×5,12.5×3,0x8,0x2)
DAMAGE:  Hip misalignment. Did a set of deads while waiting for dave and i can still feel it. So off to get it done tomorrow.

NOTES:Upper body has suffered alot of the last two weeks with the injury and setbacks but i will just have to get it back up to par.

HiiT

Run like the wind

Activity: Hiit
Training Partner:: NA
Calories intake: 2733 cal
Exercise calories: 307 cal
Motivation level : High
Energy Level: High
Sleep – 9.4 hr

21 Mins HiiT Sprinting

1. Warmup 1 min
2. Sprint one minute (16km +) then walk 7km+ for 1 minute until 17 minutes
3. Walk 2 minutes
4. Sprint 2 minutes (16-18 km/h)
5. Cool down and stretch

NOTES:
Smooth session. Didn’t really feel out of breath too much until the last 2 minute set when i bumped it up to 18 km/h. Back to weights tomorrow.
4.19km at 20min.

 

w5 – back to randomness

Activity: Weights / Bike
Training Partner:  Dave
Calories intake: 2632  cal
Exercise calories: 370 cal
Motivation level : High
Energy Level: High
Sleep:  7hrs

Barbell Full Squat (60.0×10,80.0x10,100.0×5,110×5,110.0x3,60×10)
Leg Press (200.0×5,240.0x6,260.0×5,280.0x5,300×2,140.0x20)
Seated Calf Raise (105×12,120.0x8,120.0×8,120.0x10,120.0×10)
Lying Leg Curls (62.5×8,62.5×10,62.5×10)

Leg Raise (0.0×10,0.0x10,0.0×10,0.0x10)
Plate Twist (10.0×20,10.0x20,10.0×20,10.0x20)

Cardio: Bike 10 mins steady state at 95-100 rpm

Notes: well another bad start to the week. After JKD this week i went to sleep to wake up with my wrist (which had stitches in there). Open and bleeding. I get tot he doctor and he said “oh it will probably heal by itself”. He pondered for a minute or two.  “actually no, we will just put a stitch in there to fix it up”. So as he is about to stitch it up the whole wound fell apart to the size it was last week. So i had to get the whole thing restitched. He banned me from lifting with my arms for at least a week.  So i am back to random workouts … no arms allowed.

Did a leg session today, my hips and back still sore but not as bad. I still feel like my hips aren’t aligned properly which cause a struggle in the squat area.  But i had a good session over all leg press and calf raises were decent with a PB on the calves. I forgot my running shoes on the table so i couldn’t do my hiit sprints today so i will maybe make up for it tomorrow.

image

Just before it popped full apart again

W5 Hyper 1.

Activity: Weights / Miit Bike
Training Partner:  Dave
Calories intake: 2540 cal (high protein)
Exercise calories: 458 cal
Motivation level : High
Energy Level: High
Sleep – 9hrs

Wide-Grip Rear Pull-Up (0.0×10,0.0x10,0.0×10)
Dumbbell Arnold Press (50.0×8,50.0x8,50.0×9)
Dumbbell Front Raise (30.0×10,30.0x10,35.0×8)
Standing Low Pulley Deltoid Raise (15.0×10,17.5×10,17.5×10)
Wide-Grip Lat Pulldown (65.0×8,80.0x8,80.0×8)
Close-Grip Front Lat Pulldown (70.0×9,70.0x8,80.0×6)

Miit BIKE

21 mins – 3 mins recovery ,  2 min hill climbs. Last set 3 min hill climb.

Damage: Severe doms from middle back to lower back. Affected all lifts today.

NOTES:  Today was a pain. Back doms was limiting my range of movement. So i couldn’t do any legs today. Most lifts were slight up though. I need to buy a dip belt soon so i can continued weighted pull ups and dips.

 

w4 – last off plan day.

Activity: Weights
Training Partner:  Dave
Calories intake: 2840 cal
Exercise calories: 347 cal
Motivation level : High
Energy Level: High
Sleep – 8.5  hrs

Barbell Deadlift  (80.0×10 ,120.0×6,145.0x5,145.0×5,150.0x3,105.0×8) *
Lying Leg Curls (62.5×8,62.5×10,62.5.0x10)
Seated Calf Raise (105.0×12,110.0x12,110.0×12,110.0x12,110.0×12)*
Low pulley to chest cable row (50.0×8,60.0x10,70.0×10,70.0x10) Never done these before so gauging the weight

SSET: Hanging Leg Raise (0.0×10,0.0x10,0.0×10)
Gorilla Chin Crunch (0.0×6,0.0x6,0.0×6)

Mb crunch pass (3.0×15,3.0x15,3.0×15)

NOTES: Today is the last day where i deviate off the plan. So back to normal as of tomorrow.  Deads are feeling good. Haven’t done them in a couple weeks so i definitely felt them.

W4 – hyper 2

Activity: Weights
Training Partner: NA
Calories intake: 2602 cal
Exercise calories: 347 cal
Motivation level : High
Energy Level: High
Sleep – 5  hrs

Dumbbell Incline Bench Press (65.0×8,65.0x8,65.0×8)
Dumbbell Bench Press (60.0×8,60.0x8,60.0×8)
Cable Cross Over (45.0×13,55.0x10,70.0×10,70.0x10)
Dip (0.0×10,0.0x10,0.0×10)
Straight Arms Dumbbell Pullover (30.0×10,30.0x8,30.0×8)
Barbell Close Grip Bench Press (40.0×15,45.0x12,50.0×10) – (New 1rm)
Barbell Standing Overhead Triceps Extension (20.0×15,25.0x12,30.0×8)
Standing Biceps Cable Curl (50.0×12,60.0x10,65.0×10,50.0x10)

Damage: traps super tight.

NOTES:  Everything strong except the db pull over tight traps stopped me from doing all the reps today. But everything else went up. Pretty happy.

w4 – Day 2 (off plan)

Activity: Weights
Training Partner: NA
Calories intake: 2602 cal
Exercise calories: 370 cal
Motivation level : High
Energy Level: Average
Sleep – 11 hrs

Barbell Full Squat (60.0×10,80.0x8,100.0×5,110.0x5,110.0×5,80×10) last set speed work
Barbell Bench Press (60.0×10,80.0x5,80.0×5,80.0x3,70.0×10)
Barbell Shoulder Press (40.0×10,50.0x5,50.0×5,55.0x5,40.0×10)
SSET: Barbell Bent Over Row (60.0×10,80.0x5,80.0×5,80.0x5,60.0×10)
Chin-Up (0.0×10,0.0x8,0.0×10,0.0x6)
Barbell Shrug (140.0×10,160.0x8,160.0×8,160.0x8,160.0×8)
Wide planks (3x 1 min)

NOTES:

Few days rest were good. Even though i wasn’t happy about it. Coming back on a deload to make sure i don’t pop stitches in my arm. Focused on form and doing slightly higher reps.
Exercise selection was based on what i could do with the wrist. So its almost a power day full body thing. Calories have been right down since Tuesday. I have been feeling a bit sick.
Only averaging 2500 cals at the moment. I have lost 2kg and 3cm off my waist. So i’ll need to pump that back up big time next week.  Hips feel really unaligned today. I can really feel it in the squats where my left hip takes more strain than my right.

 

Weights

Unplanned deload rest.

Looks like I’m on an unplanned rest week. Got a cancer cut out. Still bleeding so best not to gym until that stops. Very disappointed. It’s on the wrist so benching is hard or anything requiring arms.

But better than the alternatives.

 EDIT: I’ll hit up some legs tomorrow.  Just rest the arm for a couple of days give a chance to start healing.

image

w4 – hyper 1

Activity: Weights
Training Partner: Dave
Calories intake: 3570 cal
Exercise calories: 512 cal
Motivation level : High
Energy Level: High
Sleep – 7.1 hrs

Dumbbell Arnold Press (50.0×9,50.0x10,50.0×8)
Dumbbell Front Raise (30.0×10,35.0x10,35.0×10)
Standing Low Pulley Deltoid Raise (15.0×10,17.5×10,17.5×10)
Hang clean + push press (40.0×10,50.0x7,50.0×8)
Wide-Grip Lat Pulldown (65.0×8,75.0x8,80.0×8)
Close-Grip Front Lat Pulldown (70.0×8,70.0x8,75.0×8)
Leg Press  ( 200.0×10,200.0x10,200.0×10)