Archive for April, 2012

w5p3 – Deadlift party

Activity: Weights
Training Partner: NA
Calories intake: 2750
Exercise calories: 250

Barbell Deadlift (60.0×10,80.0x8,100.0×6,120.0x5,140.0×3,140.0x5,140.0×3,100.0x6,80.0×10)
Chin-Up (0.0×10,0.0x10,0.0×10)
One-Arm Dumbell Row (30.0×10,30.0x10,30.0×10)
21s (25.0×21,25.0x21,25.0×21)
Kneeling Cable Triceps Extension (40.0×10,45.0x10,45.0×10)

* = Increases
~ = Decreases

DAMAGE:Hip, biceps

NOTES: Deadlift party day today. Dead lift + acc training starts today. I won’t be trying lifting 1RM every week. I’ll do this every couple of weeks. Keep the volume up on those days and bring up the lower weights. Try to keep it about 80% of 1rm’s on working sets then the week after max reps at 90-100% 1RMs. Smallish session today but it felt good.

rock climbing

Activity: Climbing
Training Partner: Louise
Calories intake: 3,375
Exercise calories: 300+

Decided to do some rock climbing today and tried a new venue too. Climbs were decent, but not too difficult.
Had fun and really noticing the help that gym is putting into the climbs. Lot less fatiguing than before.

Session : 2 Hours

W5p2 – Power up

Activity: Weights
Training Partner: Dion
Calories intake: 3480
Exercise calories: 307

Session : weights 1-2 warmup sets @40% 1rm.

Barbell Bench Press (60.0×10,80.0x6,90.0×5,95.0x4,90.0×5)
Barbell Bent Over Row (82.5×6,92.5×5,92.5×5,92.5×5,92.5×5)
Barbell Shoulder Press (50.0×8,60.0x5,60.0×5,60.0x5,60.0×5)
Shrug (150.0×10,150.0x10,150.0×10,150.0x10)
Hanging Leg Raise (0x15,0x15,0x15)

* = Increases
~ = Decreases

DAMAGE:Chest , lats , hip

NOTES: Even though i am pretty sore all over todays session was good. I had to use less weight on the Shrugs as i had to use a machine today :(.
We also ran out of time today i was late to gym. But i felt like i had a solid session.

w5p2 – hyper 1

Activity: Weights
Training Partner: NA
Calories intake: 2685
Exercise calories: 273

Dumbbell Arnold Press (35.0×10,50.0x9,50.0×8,35.0x10) ~
Wide-Grip Rear Pull-Up (0.0×12,0.0x10,0.0×8) *
Dumbbell Bent Over Delt Raise (25.0×10,25.0x10,25.0×10)
Wide-Grip Lat Pulldown (75.0×10,85.0x8,85.0×8) ~
Close-Grip Front Lat Pulldown (75.0×8,75.0x8,75.0×8)
Face pulls (45.0×10,50.0x10,50.0×10,50.0x10) * (1RM)
Standing Low Pulley Deltoid Raise (20.0×10,20.0x10,25.0×10) *

~ Decrease
* Increase

DAMAGE:Hip, chest, Legs , groin, front delts

NOTES: Even though I’m pretty ruined, today’s session was actually pretty decent. Had a 1rm increase and some other stuff remained stable. Still not up to scratch though.

w5p3 – hyper 2

Activity: Weights
Training Partner: NA
Calories intake: 3210
Exercise calories: 350

Dumbbell Incline Bench Press (70.0×8,70.0x8,70.0×8)
Cable Incline Fly (50.0×10,50.0x10,52.5×9,52.5×7) (1rm)
Dumbbell Bench Press (65.0×5,60.0x8,60.0×6,60.0x5)
Dip (0.0×10,0.0x12,0.0×15)
Barbell Close Grip Bench Press (45.0×10,45.0x9,47.5×9)
Preacher Curl (30.0×12,40.0x10,40.0×8,25.0x15)
Cable Triceps Pushdown (40.0×20,50.0x15,60.0×10,70.0x8)
Alternate Hammer Curl (15.0×10,20.0x10,20.0×10)
Cable Standing Triceps Extension (25.0×12,40.0x8,30.0×10)
Cable One Arm Tricep Extension (underhand) (15.0×10,15.0x10,15.0×10)

DAMAGE:Hip , Back, chest, Legs , groin

NOTES: Only way to describe the way i feel right now is utter crap. Copping a high amount of pain from my hip/glute at the moment which i am going to need physio on for sure now I’m getting an appointment for Monday even walking is a pain at the moment and sitting too long. Just about everything else is feeling tight or tired. I was hoping the deload last week would help out with the stalls and slight fall backs of the last couple of weeks on some lifts. I did some calculations and i have not had anything over 5 days off in row for at least 18 weeks. I did a 3 day break in February. So if things don’t pick up by the end of the week i might have a week off. I am still playing around with next routine and phase. Triceps were the only thing feeling ok today so i smashed them.

W4p2 – Randoms + bike

Activity: Weights / Liss
Training Partner: NA
Calories intake:  2750
Exercise calories: 540

Barbell Full Squat (80.0×10,100.0x5,120.0×2,125.0x1,100.0×5,60.0x10)
Barbell Lunge (60.0×5,60.0x5,60.0×5)
Seated Calf Raise (100.0×15,110.0x12,110.0×10,110.0x15)
Leg Press (100.0×30)

TRISET: Hanging Leg Raise (0.0×20,0.0x15,0.0×15)
Plank (3x1min)
Leg Raise (0.0×10,0.0x10,0.0×10)

EZ-Bar Curl (30.0×10,40.0x10,40.0×10)
Cable Crunch (60.0×12,80.0x10,80.0×10)
Kneeling Cable Triceps Extension (40.0×12,40.0x12,40.0×12)

CARDIO : 30 mins LISS – ~13km.

DAMAGE:Hip left :(.

NOTES: Started squats today and aggravated my hip straight away. I got up to 125 again today but it was very ugly so i didn’t try a second rep.
Got a call fro lou who wanted to ride so i stuck around then gym did some abs and then a Liss ride.

w4p2 – dl hyper 1

Activity: Weights
Training Partner: NA
Calories intake: 2815
Exercise calories: 320

Dumbbell Arnold Press (30.0×10,30.0x10,55.0×7)
Dumbbell Front Raise (25.0×10,25.0x10,25.0×10)
Dumbbell Bent Over Delt Raise (25.0×10,25.0x10,25.0×10)
Hang clean + push press (40.0×10,40.0x10,40.0×8)
Standing Low Pulley Deltoid Raise (15.0×10,15.0x10,15.0×10)
Face pulls (30.0×10,30.0x10,30.0×10,30.0x10)

SSET:Standing Biceps Cable Curl (40.0×20,40.0x20,40.0×20)
Wide-Grip Lat Pulldown (40.0×10,40.0x10,40.0×10)

SSET: Close-Grip Front Lat Pulldown (40.0×10,40.0x10,40.0×10)
Cable Triceps Pushdown (30.0×20,30.0x20,30.0×20)

DAMAGE:Chest, Delts front and side.

NOTES: DL day 2 – Felt light and easy. So decided to bring rest right down to 30 seconds. still got a good pump doing it this way while giving delts a rest. Slow reps round the 4 second mark.

Moving my Motivational stuff to a new site.

Figured I better move the motivational stuff to a new site so you guys don’t need to go through my old workouts to find them.
I am also going to move this site into a fight related site with more videos on training and techniques and workouts.
So i will be transitioning everything into separate sites. My training blog, fight stuff and motivational stuff.

w4p2 – DL Upper

Activity: Weights
Training Partner: NA
Calories intake: 2815
Exercise calories: 320

Dumbbell Arnold Press (30.0×10,30.0×10,55.0×7)
Dumbbell Front Raise (25.0×10,25.0×10,25.0×10)
Dumbbell Bent Over Delt Raise (25.0×10,25.0×10,25.0×10)
Hang clean + push press (40.0×10,40.0×10,40.0×8)
Standing Low Pulley Deltoid Raise (15.0×10,15.0×10,15.0×10)
Face pulls (30.0×10,30.0×10,30.0×10,30.0×10)

SSET:Standing Biceps Cable Curl (40.0×20,40.0×20,40.0×20)
Wide-Grip Lat Pulldown (40.0×10,40.0×10,40.0×10)

SSET: Close-Grip Front Lat Pulldown (40.0×10,40.0×10,40.0×10)
Cable Triceps Pushdown (30.0×20,30.0×20,30.0×20)

DAMAGE:Chest, Delts front and side.

NOTES:
DL day 2 – Felt light and easy. So decided to bring rest right down to 30 seconds. still got a good pump doing it this way while giving delts a rest. Slow reps round the 4 second mark.

How to Adopt an All Or Nothing Attitude

How to Adopt an All Or Nothing Attitude (And How It Can Level Up Your Life) –  April 16 by Paul Jun

There comes a point in life where your back is against the wall, options are running low…and you have to act — it’s now or never.You’ve been slacking, putting things on hold that are high priority, and following your passion just seems like a hopeless dream.I was in this situation a few years ago: I was a failing college student with no passions, goals, or any idea of where I was heading.

That’s when I decided to adopt an “All Or Nothing” attitude.

http://www.lifehack.org/articles/lifestyle/how-to-adopt-an-all-or-nothing-attitude-and-how-it-can-level-up-your-life.html