Archive for February, 2012

w9 lower 2

Activity: Weights
Training Partner: NA
Calories intake: 2480
Exercise calories: 275

Barbell Deadlift (100.0×8,140.0x3,160.0×2,170.0x2,120.0×6,60.0x12)
Lying Leg Curls (62.5×10,62.5×10,62.5×10)
Seated Calf Raise (100.0×12,121.5×10,121.5×10,121.5×12,121.5×12) (pb)
Seated Leg Curl (60.0×12,60.0x10,60.0×12 )
Face pulls (30.0×10,30.0x10,35.0×10,35.0x10)

DAMAGE:None

NOTES:
Finishing off yesterday’s effort. Getting happy with the dead lift. No straps or belts and being able to pull with authority. I am lowering the amount of reps i do. I can easily do more at 140 but i am looking to add to the top end at the moment. Also decided to give face pulls a go today to see how it works the traps.

w9 power lower part one

Activity: Weights
Training Partner: Louise
Calories intake: 3670
Exercise calories: 450 cal+
Motivation level : High
Energy Level: High
Sleep 10.2 hr

6:30 am : Dog walk 35 mins

Session AM: 10:00 am – with Louise

Warmup : 3 x 10 set of bar pause squats

Box squat(60.0×10,80.0x8,90.0×6,90.0x6,90.0×6)
Pause squat (60.0×10,60.0x10) (plus previous warm ups at the start) 2 second pause
Bb split squats (60.0×16,50.0x20,55.0×20,55.0x20)
Leg Press (240.0×10,240.0x10,240.0×10)

CARDIO:

20 mins HiiT Bike ratio 2min (95 rpm) / 1 min climb (level 10 and 12) with 3min / 2min climb to finish off.

DAMAGE:None

NOTES:
Time to break this squatting plateau so i am going to split leg day up into two days for a while. Upper / lower legs. I am doing some hip drive work and trying to get glutes and hamstrings involved to try to get them up to scratch. So i did a few sets of box squats on a low box and sets of pause squats. I can really notice the hip is my weak point on the up phase of the box squat about 10 cm off the box i get stuck and get strain in the hip flexors. So i think box squats will help this. Leg press was affected by the same kind of strain in the hips which were most likely fatigued by the box squat. Tomorrow i will chuck up some deads / hams (lots of ham) and calves. Finished the session of with some hard hill climbs.

Had a nice lunch today.. mmmm
image

w9 hyper 2

Activity: Weights
Training Partner: Dion
Calories intake: 2604
Exercise calories:295

Dumbbell Incline Bench Press (70.0×10,70.0x9,75.0×6)
Dumbbell Bench Press (60.0×10,65.0x8,65.0×8)
Cable Cross Over (80.0×10,80.0x10,90.0×10,90.0x10) (PB)
Barbell Close Grip Bench Press (60.0×10,60.0x10,50.0×15)
Preacher Curl (30.0×12,40.0x10,40.0×10)
Dip (0.0×10,0.0x10,0.0×10)
Standing Biceps Cable Curl (60.0×10,65.0x10,65.0×10)

DAMAGE: Left forearm injury.

NOTES:Today was a good day. I was sleepy all day until i got to the gym but after i got there and started to workout i was pumped. Getting stronger so that is a good indicator. Enjoyed this session muchly. Although i fell up my front stairs when i got home and smashed my left forearm. So i don’t know how that is going to play in the next day or so. It’s actually hard to type this at the moment :D.

w9 power up

Activity: Weights
Training Partner: NA
Calories intake: 2840
Exercise calories:301

Barbell Bench Press (70.0×10,80.0x6,80.0×5,80.0x5,80.0×5)
Barbell Bent Over Row (70.0×10,85.0x6,85.0×6,90.0x6,90.0×6)
Barbell Shoulder Press (55.0×6,55.0x5,55.0×6,55.0x6,60.0×5)
Barbell Shrug (180.0×10,180.0x10,180.0×10,200.0x10)
Dip (0.0×12,0.0x12,0.0×12,0.0x10,0.0×10)
Chin-Up (0.0×10,0.0x7,0.0×8,0.0x8)
Hanging Leg Raise (0.0×15,0.0x15,0.0×15)

DAMAGE: None, slight trap stiffness.

NOTES: Bench dropped by a massive margin today. Possibly i had to put the catch further down so i didn’t drop the bar on my throat with no spot. So most of the first rep was from an odd angle. Not sure why my chest is suffering though. Seem to be getting weaker in bench but stronger in anything back related. Replaced pull ups with chins today because i did pull ups yesterday. awaiting arrival of my dip belt so i can weight pull ups and dips properly. Chins were from dead hang with about 3-4 second rep.

W9 hyper 1

Activity: Weights
Training Partner: NA
Calories intake: 2750
Exercise calories: 400 cal+
Motivation level : average
Energy Level: low
Sleep –8.1 hr

6:00 am : Dog walk 35 mins

Wide-Grip Rear Pull-Up (0.0×10,0.0x10,0.0×10)
Dumbbell Arnold Press (55.0×10,55.0x6,50.0×10)
Dumbbell Front Raise (40.0×10,40.0x10,40.0×10)
Wide-Grip Lat Pulldown (80.0×8,80.0x9,85.0×7)
Close-Grip Front Lat Pulldown (75.0×9,75.0x9,75.0×10)
Standing Low Pulley Deltoid Raise (20.0×10,20.0x10,20.0×10)
Hang clean + push press (40.0×10,40.0x10)

DAMAGE: Legs DOMS from karate.

NOTES: Energy a little low today and feeling pretty lackluster today. Still made it through. focusing on trying to get a minimum 8 reps instead of turning every session into a power session. Decided to end with a couple sets of explosive hang clean and press.

w8 power lower

Activity: Weights
Training Partner: Louise
Calories intake: 2900
Exercise calories: 450 cal+
Motivation level : High
Energy Level: High
Sleep –8.5 hr

6:30 am : Dog walk 45 mins

Session AM: 10:30 am – with Louise

Warmup : Liss jog 10 mins @ 9.5km/h

Barbell Deadlift (100.0×10,140.0x5,160.0×2,120.0x8,80.0×12)
Barbell Full Squat (80.0×10,100.0x6,120.0×3,100.0x6,100.0×6)
Leg Press (220.0×10,240.0x10,260.0×8,280.0x8,280.0×6)
Barbell Lunge (70.0×5,70.0x5,70.5×5)
Seated Calf Raise (120.0×12,120.0x10,120.0×10,120.0x10,120.0×10)

DAMAGE: Right arm almost completely healed.

NOTES:  Not a great session today. Hip was playing up again but i managed to keep the volume up but it was hard today.

Sparing accident on video

This is from a sparing session a few weeks ago with ben. Luckily he has kids already.

Testicles were harmed during filming of this video.

More quotes #239 maybe

You have 100% chance of failling things you don’t try.
– Wayne Gretzky*

Do not go where the path may lead, go instead where there is no path and leave a trail.
– Unknown

The only man who never makes mistakes is the man that never does anything.
– Theodore Roosevelt

If you deliberately plan on being less than you are capable of being, then I warn you that you will be unhappy for the rest of your life.
– A. Maslow

Remember, hapiness doesn’t depend on who you are or what you have, it depends solely upon what you think.
– Dale Carnegie

Our greatest glory is not in never falling, but in rising every time we fall.
– Confusius

As long as you depend on something, you can never be strongest
– MCB

Everyone knew that it was impossible to do. One day, someone who did not know showed up and did it.
– Winston Churchill

There are two rules for success:
1) Never tell people everything you know
– Unknown
Read the rest of this entry »

w8 hyper 2

Activity: Weights
Training Partner: Dion
Calories intake: 3110 cal
Exercise calories: 295 cal
Motivation level : High
Energy Level: High
Sleep –8..2 hr

Dumbbell Incline Bench Press (70.0×10,75.0x6,75.0×5 drop -> 60.0×4) * (PB)
Dumbbell Bench Press (60.0×9,60.0x9,60.0×10) ~
Straight Arms Dumbbell Pullover (30.0×10,30.0x10,30.0×10)*
Cable Cross Over (70.0×10,70.0x10,80.0×10,80.0x10)* (PB)
Barbell Close Grip Bench Press (60.0×10,60.0x8,65.0×8)* (PB)
EZ-Bar Curl (40.0×10,40.0x8,40.0×8)* (PB)
Dip (0.0×15,0.0x10,0x8)

* increase
~ decrease

Damage: None

NOTES: Blew out my chest with incline. Couple of PB’s. Good session.

W8 Hyper 1

Activity: Weights
Training Partner: Dion
Calories intake: 3210 cal
Exercise calories: 307 cal
Motivation level : High
Energy Level: High
Sleep –10 hr

Dumbbell Arnold Press (55.0×8,55.0x6,55.0×6)
Dumbbell Front Raise (35.0×10,40.0x10,45.0×10)
Wide-Grip Lat Pulldown (80.0×8,80.0x8,90.0×5)
Close-Grip Front Lat Pulldown (75.0×8,75.0x8,85.0×6)
Standing Low Pulley Deltoid Raise (17.5×10,20.0x10,20.0×10)
Wide-Grip Rear Pull-Up (0.0×8,0.0x8,0.0×7)
Hanging Leg Raise (0.0×12,0.0x12,0.0×12)
Mb crunch pass (3.0×15,3.0x15,3.0×15)

Damage: Doms, traps

NOTES: Pretty sore in the trap area so the shoulder presses were a little crappy today.