Archive for January, 2012

MiiT Bike

Activity: MiiT Cardio BIKE!
Training Partner: NA
Calories intake: 2457 cal
Exercise calories: 120 cal + extra DW 80 cal
Motivation level : High
Energy Level: High
Sleep – 7 hrs

20 min session MiiT Bike ride
2 min hill climbs lvl 9 (just being able to push the pedals)
3 min recoveries

NOTES: Sweated like a bitch! Was good session though. Different to the usual.

w3 hyper day 2

Activity: Weights
Training Partner: NA
Calories intake: 3570 cal
Exercise calories: 354 cal
Motivation level : High
Energy Level: High
Sleep – about 10 hrs

warm up 40% 1rm

Cable Cross Over (40.0×15,52.5×12,62.5×12,70.0x10)
Dumbbell Incline Bench Press (65.0×8,65.0x7,65.0×7)
Dumbbell Bench Press (60.0×8,60.0x7,60.0×8)
Dip (0.0×10,0.0x10,0.0×8)
Rotator cuff abduction (10.0×10,10.0x10,10.0×10)
Straight Arms Dumbbell Pullover (30.0×10,30.0x10,30.0×10)
Barbell Close Grip Bench Press (40.0×15,40.0x15,45.0×15)
Standing Biceps Cable Curl (50.0×12,60.0x9,60.0×8,40.0x15)
Barbell Standing Overhead Triceps Extension (20.0×15,25.0x12,25.0×10)
21s (20.0×21,20.0x21,25.0×21)
Push Up (0.0×30,0.0x17,0.0×20,0.0x20)

NOTES:

Front delts are really feeling it at the moment so i cam doing some rotator cuff exercise which seemed to bring the tenderness down so i could do the pull overs.
Also smashed some pushups on the end just for funs. Try to get my muscular endurance up.

 

 

Kpoint – Begin the cardio fitness!

Activity:  Cardio
Training Partner: Louise
Calories intake: 2754 cal
Exercise calories: 380 cal + extra DW
Motivation level : High
Energy Level: High
Sleep – 7 hrs

Instead of just doing a stair session today we decided to do a 3 stair run then a lap of the circuit. (about 1.5k around) .

NOTES:

Lou hasn’t cardio’ed much since last month so she was out of shape a bit. So that means we were a little slower than usual on the run. It wasn’t particularly difficult but due to the heaps of quad work i have been doing lately i really felt it in the quad in the stair section. Session ended up as 10 sets of stairs and 3 laps.

W3 workouts

Looks like i lost a few days posts again!!! Why i am not sure .
Here is 3 days worth of workouts.

Day 1

Wide-Grip Rear Pull-Up (0.0×10,0.0x10,0.0×10)
Dumbbell Arnold Press (45.0×10,45.0x10,50.0×7)
Dumbbell Front Raise (30.0×10,30.0x10,30.0×10)
Standing Low Pulley Deltoid Raise (15.0×10,15.0x10,15.0×10)
Leg Press ( 160.0×15,160.0x15,160.0×15 )
Wide-Grip Lat Pulldown  (60.0×10,75.0x8,80.0×8)
Close-Grip Front Lat Pulldown ( 65.0×10,65.0x10,72.5×9)
Lying Leg Curls (62.5×10,62.5×8,60.0x12)

Day 2

Barbell Bench Press (80.0×5,85.0x5,90.0×5,90.0x5,95.0×3)
Barbell Bent Over Row ( 80.0×5,80.0x5,90.0×5,90.0x5,90.0×4)
Barbell Shoulder Press ( 60.0×5,60.0x5,60.0×3,60.0x4,60.0×4)
Barbell Shrug (120.0×5,140.0x5,140.0×5,140.0x6,100.0×10)
Pullups (20.0×3,10.0x5,10.0×5,10.0x5,10.0×5)
Dip (0.0×10,0.0x10,0.0×10,0.0x10,0.0×8)
Preacher Curl (32.5×12,32.5×12,32.5×12)
21s ( 17.5×21,17.5×21,17.5×21 )

Day 3
Barbell Full Squat (100.0×5,100.0x5,100.0×5,100.0x5,105.0×5)
Leg Press (180.0×10,180.0x10,180.0×10,200×10)
Seated Calf Raise (105.0×12,105.0x12,105.0×12,110.0x12,110.0×12)
Hanging Leg Raise 0 0.0×10,0.0x10,0.0×10)

NOTES:
Had to have biopsies on my arms to see if i had any infections or cancers in there.  Turns out i have both so i haven’t been able to lift heavy (mainly dead lifts) due to stitches in my arms so i don’t pop the stitches. Next week maybe worse when i have more surgery stuff to cut it out. PROTIP: Get second opinions. I feel really crap about day 3 pathetic workout really. Usually i do the squats and deads and i’m almost dead myself. Today i did some leg press and squats but it wasn’t the same. Head was out of the game due to the news and now i am kicking myself for not pushing through. If i did some lunges it would of been at least some kind of workout. Had super tight hips today as well so i couldnt squat deep as usual Hope to make it up over the weekend or next week.

CT – New beginnings

 

Training Partner:: Dion
Calories intake:  3602 cal
Exercise calories:  350 cal
Motivation level : High
Energy Level: High
Sleep – 5.5 hr

2 set:

20 Bag Slam (arms , chest , back)
20 Start Throws (legs, Chest , arms)
20 Wall Throw (shoulders , arms)
20 Reach and Grab (core , lower core)
10 x TRX pushup
3 x ladder circuit

3 SET:

20 Kb Swing (Core Shoulders)
10 KB row (BAck, tris)
10 KB figure 8’s (shoulders back)
10 KB lunge (legs)
No rest between set

2 SET

10 x kick punch boxing combo
20 x crunch and punch
20 x Box jumps
100 x  boxing combo

NOTE: Had a small toilet break (needed) during the second set of the second round.  wasnt a hard session but we are easing dion back into it.

w2 hyper 2

Activity: Weights
Training Partner: Dave
Calories intake: 3570 cal
Exercise calories: 512 cal
Motivation level : High
Energy Level: High
Sleep – 9.4 hrs

Dumbbell Incline Bench Press (60.0×10,65.0x8,65.0×7)*
Dumbbell Bench Press (60.0×7,60.0x8,60.0×7)
Cable Cross Over  (40.0×15,50.0x12,60.0×12,65.0x10) (2 low 2 high)
Dip (0.0×8,0.0x8,0.0×10)
Barbell Close Grip Bench Press (45.0×12,47.5×7,40.0x15)
Straight Arms Dumbbell Pullover (30.0×8,30.0x8,30.0×9)*
21s (25.0×21,25.0x21,25.0×21)*
Barbell Standing Overhead Triceps Extension (15.0×15,20.0x12,25.0×10)*
Dumbbell Seated Bicep Curl (25.0×12,25.0x12,25.0×12,25.0x12)

 CARDIO: 5 min / 1 km session to test new shoes. Rest will come in the PM session.

DAMAGE:  Tight right trap but not affecting lifts

NOTES: I think i found a good mix of days and rest time to minimise soreness on my triceps. Today was an awesome session everything went up from last time (by volume). Feeling like the mix of exercises are about right too. I may have to add one more rowing movement. Big day today, 2 sessions weights and CT so i am guessing i will push over 1000 calories in exercise today. Big carb up tonight.  For tomorrow pad sessions & karate.

 

 

 

New toy

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28kg of heaviness. Admire my foot asthetics. (ps) I’m not naked.

w2 – Power lower.

Activity: Weights
Training Partner: Arun
Calories intake: 2974 cal
Exercise calories: 431 cal
Motivation level : High
Energy Level: High
Sleep –7 hr

Note: warm up sets at 60% working sets.

Barbell Full Squat (105.0×5,105.0x5,105.0×5,105.0x5,105.0×5)
Barbell Deadlift (120.0×5,140.0x5,140.0×5,140.0x5,145.0×5)
Barbell Lunge  (60.0×5,70.0x5,70.0×5) *
Hanging Leg Raise (0.0×10,0.0x10,0.0×10)
Gorilla Chin Crunch (0.0×10,0.0x10,0.0×10)
Seated Calf Raise (105.0×12,105.0x12,105.0×12,110.0x8,110.0×8)

Cardio:  10 min run @ 12km h (lazy)

DAMAGE:  None

NOTES: Took too long between sets. Everything was up again, small improvements every week it’s all that matters. Squats are feeling real nice. Forms on deadlifts improved ten fold. 140 is feeling a bit light. But i am only taking it slowly up. Keeping form strict and controlled.

: High

Astronaught

image

abstrusegoose.com

w2 – power upper

Activity: Weights
Training Partner: Arun
Calories intake: 2687 cal
Exercise calories: 470 cal
Motivation level : High
Energy Level: High
Sleep –7 hr

Barbell Bench Press  (80.0×5,85.0x5,90.0×5,90.0x5,90.0×5) *
Barbell Shoulder Press  (60.0×5,55.0x5,55.0×5,55.0x5,50.0×5)
Barbell Bent Over Row (80.0×5,80.0x5,80.0×5,90.0x5,90.0×4) * (PB)
Barbell Shrug (120×5,140.0x5,140.0×5,140.0x6,140.0×5)
Pullups (0.0×5,0.0x5,10.0×5,20.0x3,20.0×3) * (PB)
Dip (20.0×5,20.0x5,20.0×5,20.0x5,20.0×5) * (PB)
Standing Biceps Cable Curl (60.0×10,60.0x10,70.0×8,40.0x15) *

Cardio:  2km run approx in 9:48

DAMAGE:  None

NOTES: Fark yeah, Finally got a few reps + bw in dips and pullups. Never happened before my joints and tight muscles just wouldn’t let it happen, but now it’s fine. Pretty stoked. Everything was slightly up in weight and volume. OHP was down in weight but up in volume. So it will probably see saw a bit over the next couple of weeks.