Archive for June, 2012

w9 Hyper shoulder

Activity: Weights
Training Partner: NA
Calories intake: 3205+
Exercise calories: 280
Other Activities:

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

Wide-Grip Lat Pulldown (60.0×10,60.0x10,60.0×10)
V Bar Pull Down (60.0×10,60.0x10,55.0×10)
Dumbbell Arnold Press (45.0×10,55.0x8,55.0×8)
Dumbbell Front Raise (40.0×10,40.0x10,40.0×10)
Dumbbell Bent Over Delt Raise (30.0×10,30.0x10,35.0×10) * (1RM)
Standing Low Pulley Deltoid Raise (22.5×10,22.5×10,25.0x10) * (1RM)
Face pulls (50.0×10,55.0x10,60.0×10,60.0x10) * (1RM)
Standing Biceps Cable Curl (60.0×12,65.0x12,65.0×12)
Cable Triceps Pushdown (60.0×12,70.0x12,75.0×12)

DAMAGE:Hip 90%. My whole back and delts extremely tender today.

NOTES: Lift reset, Reverse order today. My Back delts and rhomboids were giving me grief today. Super slow reps on Pull Downs, slowly increasing load again but my lats feel all explodey. Still feeling run down. So I’ll grab a massage tomorrow and if it’s still persistent on the weekend I’ll have to have a break. But increasing weight in most lifts so I’m not at a stall yet.

w8 – legs and things

Activity: Weights
Training Partner: NA
Calories intake: 2,991
Exercise calories: 307

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

Rehab box squat (70.0×10,90.0x10,110.0×8,120.0x6,60.0×10) (PB)
Leg Press (200.0×10,220.0x10,220.0×10)
Seated Leg Curl (65.0×10,70.0x10,70.0×10) (PB)
Barbell Hip Thrust (40.0×10,45.0x10,45.0×10) (PB)
Seated Calf Raise (100.0×12,100.0x12,100.0×12)
Hammer Curls (40.0×10,40.0x10,40.0×10)
EZ-Bar Curl (40.0×10,40.0x10,40.0×10)

* = Increases
~ = Decreases

DAMAGE:Hip (75%) Improvement.

NOTES: Feeling a bit sick today. But i got a few decent lifts out. Feeling pretty good in the hips and the box squats are helping. Leg curls was not really affecting hip today so that is good too!

w8 – Dead n things

Activity: Weights
Training Partner: NA
Calories intake: 3,237
Exercise calories: 319
Session : weights 1-2 warmup sets @40% 1rm.

Barbell Deadlift (80.0×6,110.0x5,130.0×3,150.0x3,170×0,160×2,100×5)
Barbell Reverse Grip Bent Over Row (70.0×10,70.0x10,70.0×10)
Straight Arm Push Down (65.0×10,70.0x10,70.0×10)
Dumbbell Lateral Raise (30.0×10,30.0x10,30.0×10 )
One-Arm Dumbell Row (37.5×10,37.5×10)
Barbell Shrug (180.0×10,160.0x10,160.0×10)
Bent Over Low Pulley Side Lateral (20.0×10,25.0x10,25.0×10)

* = Increases
~ = Decreases

DAMAGE:Hip , Lats

NOTES: Deads was a little shaky again today but it was decent. I missed 170kg twice. So i gave up on that, total volume and load is up so it’s good. Some is up with my left Lat again, its been bizarre I’ve had massively delayed DOMS. Chest day i had a sore back the next day then back day i had a sore chest. Weird. Few increases in the lifts so everything is on course. Although, i will note a couple of dizzy spells the last two days. Will monitor that as the days pass.

w8 – hyper chest

Activity: Weights
Training Partner: NA
Calories intake: 2840
Exercise calories: 280 + 270 Karate

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

Dumbbell Bench Press (30.0×10,75.0x10,75.0×7,65.0x10) (1RM)
Cable Incline Fly (50.0×10,50.0x10,50.0×10,40.0x10,30.0×10) ~
Straight Arms Dumbbell Pullover (30.0×12,30.0x10,30.0×10) ~
Barbell Close Grip Bench Press (40.0×12,45.0x12,50.0×10,50.0x8)
Dip (0.0×10,0.0x10,0.0×10)
21s (25.0×21,25.0x21,25.0×21,25.0x21)
EZ Bar Triceps Extension (30.0×10,35.0x7,30.0×8)
Dumbbell Concentration Curls (20.0×10,20.0x10,20.0×8) (PB) (1RM)
Kneeling Cable Triceps Extension (40.0×10,45.0x10,45.0×12)

* = Increases
~ = Decreases

DAMAGE:Hip, Felling ok after yoga but sore left delt from yoga!

NOTES: Left front delt was sore today trying to get into some odd yoga pose yesterday so a couple of things were decreased today. Flies were too painful to do at regular weights. Couple of (1RM) increases today so i am happy about that! I know my flat DB would be right up there as i fore went inclines today to help the delt.

w7 Leggy times + cardio

Activity: Weights
Training Partner: NA / Lou 4 cardio
Calories intake: 3040+
Exercise calories: 240 + 460 cals

AM session Weights:

Barbell Full Squat (60.0×6,90.0x5,105.0×5,110.0x5,120.0×2)
Barbell Lunge (60.0×5,70.0x5,70.0×5)
Seated Calf Raise (100.0×12,110.0x10,115.0×10,115.0x10)
Lying Leg Curls (60.0×11,65.0x10,65.0×10)

SSET:Cable Crunch (80.0×10,82.5×10,82.5×10) (PB)
Hanging Leg Raise (0.0×12,0.0x12,0.0×12)

PM session Cardio run –


Run

DAMAGE:Hip (responding ok to squats)

NOTES: Not feeling great today, woke up super early to take some sunrise shots at the local point. At the gym i felt like i had a lack of energy and strength. But i still got my required reps and weights for my progression plan no super hero efforts for a little while. My 120kg reps were a little shaky and i was not confident i would make any more reps. Bit odd, 120 is usually pretty easy. Bit of a run to finish the day off. Nothing strenuous just getting the heart working. Did the circuit in reverse. Also HRM ?? seems to only start working about 7 minutes in lately. Maybe it’s my massive chest it cant get a signal through :P

Woah hit?

Activity: Hiit
Training Partner:: NA
Calories intake: 3205 cal
Exercise calories: 305+ cal

20 Mins HiiT Sprinting

1. Warmup 2 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: I was kind of dreading to think what would have become of my cardio ability as i checked and it’s been 6 weeks since my last HiiT session. Maybe i would get about 10 minutes before dying. Anyways cut the long story short, EASY as piss. I wasn’t breathing heavy once during the whole session i even got up to 18+km at the end. Once i stopped my HR returned to a low level within a minute. So i don’t know, but i’m pretty happy with that.

w7 – hyper shoulder back

Activity: Weights
Training Partner: NA
Calories intake: 3100+
Exercise calories: 380
Other Activities:Walk 3km

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

Dumbbell Arnold Press (45.0×10,45.0x12,40.0×12)
Dumbbell Front Raise (45.0×10,35.0x10,35.0×10)
Dumbbell Bent Over Delt Raise (25.0×15,25.0x15,25.0×15)
Standing Low Pulley Deltoid Raise (15.0×15,15.0x15,15.0×15)
Wide-Grip Lat Pulldown (50.0×10,55.0x10,55.0×10)
V Bar Pull Down (55.0×8,50.0x10,50.0×12)
Face pulls (35.0×14,35.0x12,35.0×12,50.0x8)
Cable Triceps Pushdown (50.0×20,50.0x20,60×15)
Standing Biceps Cable Curl (35.0×20,45.0x20,45.0×20)

DAMAGE:Hip improving again. Ached a little during my walk today.

NOTES: OK! Time to reset my lifts, get back this overloading right and try to blast past these previous PB’s. I have written out a 8 week progression plan to increase squats deads and bench. So i will see how it progresses.Focus directly on strength on strength days, hypertrophy on those days. Although i need to evaluate the hip in the squat but i do not see an issue with it at this small power range i am going to work in. Time under tension is also being focused on through out this mesocycle. To be exact, most lifts under my current load is around 32 seconds for a set. So i upped my TUT to 45-50 seconds rest is down to 45-50 seconds. This resulted in a 30-40% drop in weight but at the end of the session i was just as stuffed as usual. Muscles felt super pumped through out.

End of July will be review time whether i start cutting or not. At this stage i think it should be still under 11% BF. So i might keep going. But, i have to increase cardio again in preparation for September. Bridge to Brisbane and tough mudda in the same two weeks! Cardio has been quite lacking the last few weeks. Although i can still bust out a 10km run without a problem. I would like to see how my HiiT sessions are going to fair though. I will most likely start HiiT back tommorow and do a little run either Friday or Sunday.

w7 power up

Activity: Weights
Training Partner: Louise
Calories intake: 3305+
Exercise calories: 361

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

Barbell Bench Press (65.0×8,85.0x6,90.0×4,90.0x4,85.0×5)
Barbell Bent Over Row (80.0×8,90.0x6,90.0×6,90.0x6,100.0×4)
Barbell Shoulder Press (50.0×8,60.0x5,60.0×5,60.0x4,62.5×3) (PB)
Pullups (0.0×10,10.0x6,10.0×6,15.0x4,15.0×4)
Dip (0.0×10,15.0x8,20.0×6,20.0x10) (1RM)

* = Increases
~ = Decreases

DAMAGE:Hip improving again. Ache is gone thankfully.

NOTES: Little weak today, bad nutrition on the weekend i think contributed to that. Only getting an average of 2000 cals over the last couple days. Session took a lot longer than usual do to people working in and changing weights etc. But overall not a bad session 1 PB and one 1RM increase. Composition is changing, my training shirts are starting to get tight around the shoulders. I lost 1kg over the week again. Time to eat some more !

w7 Leg rehab action :(

Activity: Weights
Training Partner: NA
Calories intake: 2600
Exercise calories: 275

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

Rehab box squat (60.0×10,80.0x10,90.0×8,100.0x10,60.0×15)
Leg Press (200.0×10,200.0x10,200.0×10)
Seated Leg Curl (60.0×10,60.0x10,60.0×10)
Barbell Hip Thrustb (40.0×10,40.0x10,40.0×10)
Calf Press On Leg Press Machine (200.0×12,220.0x12,220.0×12)
Dumbbell Concentration Curls )15.0×10,17.5×10,17.5×10)
Hammer Curls (40.0×10,40.0x10,40.0×10) 20kg DB’s

* = Increases
~ = Decreases

DAMAGE:Hip (irritated). Lats ok!

NOTES: Pretty frustrating needing to take it easy on the hip. I went up to where i would feel it in the rep and bring it down just a tad. Still a pretty good session but i was a little disappointed. Although a dude i see in the gym said i looked like i was putting on a fair bit of size. So that’s cool i guess! Getting some veiny action in my calves, not sure how i feel about that.

w6 Deads

Activity: Weights
Training Partner: NA
Calories intake: 3208
Exercise calories: 415


Other activities:
1 hr yoga , 3km walk , 3km ride

Barbell Deadlift (60.0×5,105.0x5,115.0×5,125.0x3,145.0×3,160.0x2)
Barbell Reverse Grip Bent Over Row (60.0×10,70.0x10,75.0×10)
Chin-Up (0.0×10,0.0x8,0.0×10)
Dumbbell Lateral Raise (30.0×10,30.0x10,30.0×10)
One-Arm Dumbell Row (37.5×10,37.5×10)
Dumbbell Shoulder Shrug (55.0×10,55.0x10,55.0×10)
Bent Over Low Pulley Side Lateral (20.0×10,25.0x10,25.0×10)

* = Increases
~ = Decreases

DAMAGE:Hip (still aching), Lat at the top causing discomfort. Could not perform straight push downs.

NOTES: Pretty good day considering. Had to improvise a little but staying steady.