Archive for June, 2012

w6 hyper chest

Activity: Weights
Training Partner: NA
Calories intake: 2995
Exercise calories: 302

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

Dumbbell Incline Bench Press (20.0×12,40.0x8,40.0×6,35.0x8,15×10) 35 to drop set AMRAP (PB)
Cable Incline Fly (50.0×10,50.0x10,52.5×10,52.5×10) (1RM)
Dumbbell Bench Press (65×8,65×7,60.0x8)
Dip (0.0×8,0.0x10,0.0×10)
Straight Arms Dumbbell Pullover (32.5×10,32.5×9,32.5×9)
Preacher Curl (40.0×10,40.0x9,40.0×10)
Standing Biceps Cable Curl (30.0×20,30.0x20,30.0×20)
Cable Triceps Pushdown (70.0×10,80.0x10,82.5×7)
Cable One Arm Tricep Extension (20.0×10,20.0x10,20.0×10)

* = Increases
~ = Decreases

DAMAGE:Hip (reinjured), constant aching

NOTES: Beast mode activated.two PB’s today and a 1rm. Was kind of hyper day bouncing around the gym. Arms were speed sets one person went then the next person so the only rest was waiting for the set to be finished insane pump. Felt Great, good session. Hooked up some coaching soon too so my lift’s should get a good kick in the pants.

Deload Week – Swingorama

Activity: CT
Training Partner: NA
Calories intake: 2607
Exercise calories: 250


800 KB swings (20L/20Rx 5 x 4)
500 rope turns (150,100,100,150)

DAMAGE:Hip, rhomboids

NOTES: My HRM seems not wanting to play at the moment most my sessions lately the HRM only kicks in about min 4-5. I figure it’s because my HRM doesn’t sit properly on my chest anymore theres a gap in the middle. But a decent session, i wasn’t tired at all. Just my grip was giving out near the end i think 1000 swings wouldn’t of been too far away if i had the grip left. I was not out of breath or sweating too much. My rhomboids felt it though. My hip decided to chime in the last set. I suck at skipping so it takes me about 1:10 to do 100 turns :P

Protien Pancakes

Protein pancakes 417 cals 49p/33c/6f (3 protein pancakes)
1/2 cup egg whites (4)
1/2 cup cottage cheese (125g)
1/2 cup oats (50g)
1 scoop or protein (this can be replaced with peanut flour for pb flavour)

+ Your desired flavouring e.g. sf pudding mix, cocoa/cinnamon, pumpkin, sweet potato etc.
+ Desired amount amount of water to achieve batter consistency. Usually a Tiny amount.


Put all ingredients in bowl and mix it making sure to really mix in the cottage cheese. Chuck it in the frying pan.
Flip it when the pancake starts to bubble up.

w5 – DL day 3

Activity: Weights
Training Partner: dion
Calories intake: 2607
Exercise calories: 280


Dumbbell Arnold Press (30.0×10,30.0x10,30.0×10)
Dumbbell Front Raise (20.0×10,20.0x10,20.0×10)
Barbell Shrug (100.0×10,100.0x10,100.0×10)
Dumbbell Bent Over Delt Raise (20.0×10,20.0x10,20.0×10)
Standing Low Pulley Deltoid Raise (20.0×10,20.0x10,20.0×10)
Wide-Grip Lat Pulldown (50.0×10,50.0x10,50.0×10)
V Bar Pull Down (50.0×10,50.0x10,50.0×10)
Face pulls (30.0×10,30.0x10,30.0×10)

* = Increases
~ = Decreases


NOTES: Not much to comment on today, light session recovery deload. Keep strict form and slowed reps right down.