Archive for May, 2012

w5 – DL day 2

Activity: Weights
Training Partner: NA
Calories intake: 2799
Exercise calories: 378

bb complex 1

power clean
front squat
push press
back squat
push press
Down to hang position
Dead lift
Bent over row.

bb complex 1 (30.0×7,40.0x7,40.0×7,40.0x7,40.0×7)
Alternate Hammer Curl (20.0×10,20.0x10,20.0×10)
Cable One Arm Tricep Extension (15.0×12,20.0x10,20.0×10,25.0x10)
Preacher Curl Machine (32.5×12,40.0x10,40.0×10)
Cable Triceps Pushdown (60.0×12,70.0x10,70.0×10)

* = Increases
~ = Decreases

DAMAGE:Hip, Rhomboids

NOTES: Decided to try a complex today. Boy it was pretty intense even with the light weight. I haven’t sweat so much in a long time. Front squat let me down but the rest was pretty solid. I also decided i haven’t been BRO enough lately so i finished off with some arms.

DL – Day 1 – Upper

Activity: Weights
Training Partner: NA
Calories intake: 2,631
Exercise calories: 304

DELOAD WEEK @ ~50% 1rm Warm up 12 reps of bar

Barbell Bench Press (62.5×10,62.5×10,62.5×10,62.5×10) – 4 second negative
Barbell Bent Over Row (60.0×10,62.5×10,62.5×10,62.5×10) – Slow reps
Barbell Shoulder Press (40.0×10,40.0x10,40.0×10,40.0x10)
Pullups (0.0×8,0.0x8,0.0×8,0.0x10) – Easy but slow and strict
Barbell Shrug (100.0×10,100.0x10,100.0×10,100.0x10) – Holding last rep as long as possible
Dip (0.0×8,0.0x8,0.0×8,0.0x15)

* = Increases
~ = Decreases

DAMAGE:Hip, quads, lats, rhomboids

NOTES: 5-6 hard weeks on this program seems to be about the sweet spot for a deload week. Nearly ever muscle is sore today even after a full day off yesterday (I lied. I probably walked about 8km through the bush). Legs are still sore from last Friday. Lats feel like they are going to explode off my back. So i will make this week a deload week. Even the deload was fairly hard today. Trying to keep decent nutrition even though i have been out and about a lot this week doing photography. Next week i might chuck in a random exercises week just to try some new stuff out, maybe power cleans or something. Maybe a couple KB sessions .. who knows.

w5 – dead day

Activity: Weights
Training Partner: NA
Calories intake: 2870
Exercise calories: 360

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

Barbell Deadlift (60.0×6,80.0x6,100.0×5,120.0x5,140×1,160×1,180×0,180×0,175×1,160×1,140×1,100×5)
Barbell Reverse Grip Bent Over Row (60.0×10,70.0x10,75.0×10)
Straight Arm Push Down (65.0×10,65.0x10,70.0×10)*
Dumbbell Lateral Raise (30.0×10,30.0x10,30.0×10)
One-Arm Dumbell Row (37.5×10,37.5×10)
Bent Over Low Pulley Side Lateral (20.0×10,25.0x10,25.0×10)*

* = Increases
~ = Decreases

DAMAGE:Hip, Quads.

NOTES: I wasn’t even going to do deads today. Last night, i had a massive headache and sore neck and even when i woke up this morning it was still there. But after a little running around this morning it was getting better. When i got to gym i was like .. OK just a couple of deads. Well i didn’t think i would be trying a PB today with my ultra sore quads but i did anyways. I failed but 160 went up like a feather even 175 went up like a feather. When i got to 180 the first attempt resulted in a lot of bar bend but not even getting off the ground. The second attempt i got it about 10cm off the floor before i dropped it. SO CLOSE! Rest of the session was good either staying stable or increasing a little.

w4 – power lower + stairs

Activity: Weights, yoga , stairs
Training Partner: NA, dion , louise
Calories intake: 3290
Exercise calories: 351 + 280

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

Leg Press (180.0×10,180.0x10,180.0×10,100.0x30,100.0×30)
Barbell Full Squat (80.0×6,100.0x5,110.0×5,120.0x5,130.0×1,80.0x6) (PB)
Seated Calf Raise (100.0×10,110.0x10,110.0×10,110.0x10)
Cable Crunch (70.0×10,80.0x10,80.0×12)
cable woodchopper (25.0×10,35.0x10,40.0×10)
Hanging Leg Raises (15,15,15)

* = Increases
~ = Decreases

DAMAGE:Hip (feels better) after yoga. Rhomboids sore

NOTES: Yoga really loosened me up today i am doing much better in the poses my hip flexibility is increasing exponentially which is great. Hamstring mobility is basically still zero. I can’t straighten my legs properly if i am bending over. Still needs some work. Weights was awesome i am basically getting ATG squats with the increased hip flexibility and today i FINALLY got my 130 in squats it took far too long due to injuries etc. So pumped. Decided to finish the legs off with 30 reppers on the leg press. No glutes due to stair runs that cains my ass every time.

CARDIO :

No idea what is going on with this hrm.

NOTES:Kpoint stairs in the pouring RAIN! *CANCELLED* Due to massive pooling of water and leaves and scum on the steps, too dangerous.
Instead a nice light run of about 6.3km, my legs were screaming at me after the gym session this arvo all the way my quads were doing that pre cramp thing you get sometimes. But it was still an easy run in the rain and the dark but we still had a good time. I like rain running for some reason.

w4 – hyper chest

Activity: Weights
Training Partner: NA
Calories intake: 3250
Exercise calories: 342

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

Dumbbell Incline Bench Press (75.0×8,75.0x8,75.0×6,50.0x6)* (1rm) 6 second negatives on last set.
Cable Incline Fly (50.0×10,50.0x10,50.0×10,52.5×9)*
Dumbbell Bench Press (60.0×8,60.0x6,60.0×7,50.0x6) 6 second negatives on last set.
Straight Arms Dumbbell Pullover (32.5×9,32.5×8,35.0x8)
Dip (0.0×8,0.0x8,0.0×8)
Barbell Close Grip Bench Press (45.0×12,45.0x12,45.0×12)
Preacher Curl (32.5×12,40.0x12,40.0×10) * (1rm)
EZ Bar Triceps Extension (35.0×10,35.0x10,40.0×6)
Dumbbell Seated Bicep Curl (35.0×10,40.0x8,40.0×8)
Cable Triceps Pushdown (70.0×12,70.0x8,60.0×12) * (1rm)

* = Increases
~ = Decreases

DAMAGE:Hip, rhomboids

NOTES: Beast mode activated. Finally got to push up 37’s without a spot although it was a little spastic. The reps were easy just the initial getting them up was an issue. Couple of 1rm increases today. Feeling great! Triceps felt like they were going to explode on the dips.

w4 hyper back

Activity: Weights
Training Partner: NA
Calories intake: 2980
Exercise calories: 287

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

Dumbbell Arnold Press (35.0×10,55.0x8,50.0×8,40.0x8,30.0×8) (super slow last set)
Dumbbell Bent Over Delt Raise (30.0×10,30.0x10,30.0×10,10.0x10) (super slow last set)
Standing Low Pulley Deltoid Raise (20.0×10,20.0x10,22.5×10)
Wide-Grip Lat Pulldown (82.5×8,85.0x8,85.0×8) *
V Bar Pull Down (70.0×10,75.0x10,75.0×8)
Face pulls (50.0×10,50.0x10,55.0×10,55.0x10)*

* = Increases
~ = Decreases

DAMAGE:Hip (feels better), lats and traps (doms), Front delt .. and calves (major doms).

NOTES: Today i was stiff in my lats and traps before even starting. Today i am also bring the time under tension up to 5 second reps. Shoulders really felt it today. Even the light weights were a struggle. But the time under tension made everything burn nicely. Lats felt like they would explode after Pull Downs. Eating big lately. I am back up to 78.8kg so slowly gaining. My work shirts are getting tighter on my back and neck. Been doing lots of boxing training, martial arts lately. Just planning a few new conditioning session coming up soon.

w4p1 – power up

Activity: Weights
Training Partner: Dave
Calories intake: 4000+
Exercise calories: 307

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

Barbell Bench Press (60.0×10,70.0x10,90.0×4,90.0x5,100.0×2,80.0x4)
Barbell Bent Over Row (90.0×5,95.0x5,95.0×5,95.0x5,90.0×5)
Barbell Shoulder Press (60.0×5,60.0x5,60.0×4,55.0x4) (done)
Dip (10.0×8,20.0x6,20.0×5,20.0x5,20.0×5)
Pullups (10.0×6,10.0x6,10.0×6,10.0x5,15.0×4)
Barbell Shrug (180.0×10,180.0x10,180.0×10,180.0x10,180.0×10)

* = Increases
~ = Decreases

DAMAGE:Hip (steady)

NOTES: Little weak today dude to the session last night but i seemed to maintain in most and went up in a couple so that is good. Diet is being tweaked again to increase the calorie intake as weight gain is very slow. Also, i decided to try to make some cutting meals for when i start cutting again. Managed to make a 250 cal “pasta” bolegnese which fills you up like nothing else! Pretty happy with that. Everything seems to be on cruise control right now so i will make a huge update when it’s required.

kpoint stair run

Activity: Stairs
Training Partner: Louise
Calories intake: 2900 cal
Exercise calories: 250 cal
Motivation level : High
Energy Level: High
Sleep – 9.0 hr

12 sets 25:30 mins

Session was actually great i thought as it’s been about 6 months off stairs i would die in the ass. My quads killed a little on the last 3 sets but all in all i am pretty happy with the sets and the time. The previous times were about 30 minutes for 10 sets. Today after about 6 months off stair running and major cardio, i still managed 12 sets in 25 minutes. Not sure how i increased my time not training. Maybe it’s because i am less fatigued from weights these days. Still happy over all. Took less than 2 mins for recovery as well. By the time i walked about 50 meters i was breathing normally again.

w3p1 – Dead day.

Activity: Weights
Training Partner: NA
Calories intake: 3280
Exercise calories: 357

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

Barbell Deadlift (60.0×6,80.0x6,100.0×5,120.0x5,140×1,160×1,180×0,180×0,175×1,160×1,140×1,100×5)
Barbell Reverse Grip Bent Over Row (60.0×10,70.0x10,75.0×10)
Straight Arm Push Down (65.0×10,65.0x10,70.0×10)*
Dumbbell Lateral Raise (30.0×10,30.0x10,30.0×10)
One-Arm Dumbell Row (37.5×10,37.5×10)
Bent Over Low Pulley Side Lateral (20.0×10,25.0x10,25.0×10)*

* = Increases
~ = Decreases

DAMAGE:Hip, but not as bad as yesterday.

NOTES: Today was a weird type of day. Did a small warming up and started deads. Even at 100kg i was struggling today. But soon as i got to the second set of 120 something just clicked (not a spine bone breaking click but like energy increase) and it was all easy again. So i got back up to 160kg today and they felt easy. I really think i could of pulled up a PB today but i did bother, it wont be too long until i pull up that 180. Increased a lot of exercises today and I’m not sure why but i am not going to complain :).

w3p1 – hyper legs

Activity: Weights
Training Partner: NA
Calories intake: 2900
Exercise calories: 325

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

Rehab box squat (60.0×10,70.0x10,80.0×10,80.0x10)
Leg Press (140.0×12,160.0x12,160.0×12)
Seated Calf Raise (110.0×15,120.0x15,120.0×15,120.0x15)
Seated Leg Curl (60.0×12,65.0x12,62.5×12)
Barbell Hip Thrust (40.0×10,40.0x10,40.0×10)
Standing Biceps Cable Curl (50.0×15,60.0x12,60.0×12)
Cable Triceps Pushdown (60.0×12,60.0x12,60.0×12)

* = Increases
~ = Decreases

DAMAGE:Hip (irritated)

NOTES: Slowing down the reps again to work this hip. Could feel it a lot through this session. So lighter weights more reps and slow pace.
Bit annoyed i can’t push harder but i want to fix this rather then make it worse.