Archive for July, 2012

w3 – hyper shoulder

Activity: Weights
Training Partner: NA
Calories intake: 3380
Exercise calories: 328
Session : weights 1-2 warmup sets @40% 1rm.

Dumbbell Arnold Press (40.0×10,50.0x8,50.0×8,55.0x5)
Dumbbell Bent Over Delt Raise (30.0×10,30.0x10,30.0×10)
Standing Low Pulley Deltoid Raise (25.0×10,25.0x10,25.0×10)
Wide-Grip Lat Pulldown (65.0×10,72.5×10,75.0x10)
V Bar Pull Down (60.0×10,60.0x10,65.0×10)
Preacher Curl (40.0×6,30.0x10,30.0×10)
Face pulls (50.0×10,50.0x10,60.0×10,62.5×10) (1RM)

* = Increases
~ = Decreases

DAMAGE:DOMS EVERYWHERE!!!

NOTES: Sore everywhere today i couldn’t even hold a blank barbell on my shoulders. Still had a decent session but.

W3 – Power up

Activity: Weights
Training Partner: NA
Calories intake: 2950
Exercise calories: 370 + 212 + 360
Session : weights 1-2 warmup sets @40% 1rm.

Warmup1: 100 KB single hand swings @ 16kg

Barbell Bench Press (60.0×5,70.0x5,80.0×5,85.0x5,85.0×5,60.0x8) ~
Barbell Bent Over Row (70.0×8,80.0x6,85.0×6,90.0x5,90.0×6) *
Barbell Shoulder Press (60.0×5,60.0x5,62.5×3,62.5×3,65.0x2,60×1) * (PB)
Pullups (12.5×6,15.0x5,20.0×5,15.0x5,15.0×5) * (PB) (1RM)
Dip (15.0×6,20.0x6,25.0×5,30.0x4,20.0×6) *(1RM) (PB)
Standing Biceps Cable Curl(65.0×10,65.0x12,65.0×12) *
Barbell Shrug (160.0×10,180.0x10,180.0×10,180.0x10)*
Cable One Arm Tricep Extension (25.0×10,30.0x12,30.0×12)* (1rm)

* = Increases
~ = Decreases

DAMAGE:Muscles around rhomboids and surrounding areas.

NOTES: Fuark! feeling strong this morning. I think last month i most of broken my nervous system as i had constant fatigue, strength loss, stress etc etc. The last week i just felt awesome, no tiredness, focused and strong. Breaking a few PB’s so i am happy as. Doing a small CT session this arvo then karate. I hope this trend continues. Bench is the only lift down at the moment. No spotter and the muscles in the back are interfering with the lift.

HiiT

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2740+
Exercise calories: 275+

Session : 20 mins Hiit

20 Mins HiiT Sprinting

1. Warmup 2 min
2. Sprint one minute (16km +) then walk 6-7km+ for 1 minute until 19 minutes
3. Cool down and stretch

NOTES: Faster than usual. Effort was minimal as well. Getting some fitness back.

w2 – dead + stuff

Activity: Weights
Training Partner: NA
Calories intake: 3010
Exercise calories: 248 + 212
Session : weights 1-2 warmup sets @40% 1rm.

Barbell Deadlift (60.0×10,80.0x8,120.0×5,140.0x3,145.0×3,150.0x3,160.0×2)
Barbell Reverse Grip Bent Over Row (70.0×10,70.0x10,70.0×12) (1rM)
Straight Arm Push Down (65.0×10,70.0x10,72.5×10) (PB) (1RM)
Dumbbell Lateral Raise (30.0×10,30.0x10,35.0×10) (1rm)
One-Arm Dumbell Row (40.0×8,40.0x8) (PB)(1RM)

* = Increases
~ = Decreases

DAMAGE:Tingle in the right elbow.

NOTES: Feeling good again. Deads were nice and easy. Wasn’t going to go for a PR today though. Everything else felt great. Tingle on the elbow when i did chin ups. I got about 10 out before i stopped.

w2 – Legs

Activity: Weights
Training Partner: NA
Calories intake: 2950+
Exercise calories: 307

Session : weights 1-2 warmup sets @40% 1rm.
warmup 1: leg ext 3x20x30, 4 mins x trainer.

21s (30.0×21,30.0x21,30.0×21)
Box squat (70.0×10,90.0x10,100.0×5,110.0x5,120.0×5,60.0x10)
Glute press (140.0×12,140.0x12,140.0×12)
Leg Press (200.0×12,240.0x10,260.0×10)
Calf Press On Leg Press Machine (240.0×15,260.0x12,280.0×12)
EZ-Bar Curl (35.0×12,35.0x12,35.0×12)
Seated Leg Curl (70.0×10,72.5×10,72.5×12)
Cable Triceps Pushdown (60.0×12,72.5×12,75.0x12)

* = Increases
~ = Decreases

DAMAGE:rhomboids. Not bad but needs SMR.

NOTES: Good Session. Everything felt good. I was going my calf raises and forgot i have my pants belt on. Have major deep marks on my back from the pressure. Pretty funny.

w2 chest arms

Activity: Weights
Training Partner: NA
Calories intake: 2840
Exercise calories: 254

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

Dumbbell Incline Bench Press (40.0×10,70.0x10,70.0×6,65.0x7,45.0×6) ~ (10kg) Last set full rotational chest press slow.
Cable Incline Fly (50.0×10,52.5×10,52.5×10,52.5×10) *
Straight Arms Dumbbell Pullover (30.0×10,35.0x10,32.5×8)* 1RM (Knee popped on the last rep had to chuck the weight)
Barbell Close Grip Bench Press (40.0×10,40.0x10,40.0×10)~ No power
Preacher Curl (40.0×10,42.5×10,42.5×10)
Dip (0.0×10,0.0x12,0.0×15)
Dumbbell Concentration Curls (17.5×10,17.5×10,17.5×10)
Kneeling Cable Triceps Extension (30.0×12,45.0x10,45.0×12,45.0x12)
Flat DB PRESS ( 1 set 30kg 10 second negatives x 5)

* = Increases
~ = Decreases

DAMAGE:Back (Rhomboids)

NOTES: Frustrating. Lifts continuing downwards. But others are increasing. So it’s like a see saw action happening.

CT – KB and cardio

Activity: CT
Training Partner: NA
Calories intake: 2905
Exercise calories: 308

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 Set-

20x Kb Swing
5ps x KB T getups
5PS x KB windmill
10 x KB Ribbons
1Min spint

3 Set - 3rd set double everything

10 x Bag slam
10 x GNP bag combo (10-1 punching)
10 x KB renegade ROW
10 x box jump (60cm)
100x Skips

2 Set

1min Plank (normal and X)
10 x 5 stage leg raise
10ps x MB around legs.

NOTES: Not a SUPER hard session but it does get the cardio going.

w1 – lower power

Activity: Weights
Training Partner: NA
Calories intake: 3350+
Exercise calories: 250

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

Barbell Full Squat (60.0×8,80.0x6,100.0×5,105.0x5,80.0×8)
Barbell Lunge (60.0×5,60×5,60.0x5)
Seated Calf Raise (100.0×12,100.0x12,110.0×12,110.0x20) (1rm)
Cable Crunch (80.0×10,80.0x12,85.0×12)
Lying Leg Curls (62.5×10,65.0x10,65.0×10)
Hanging Leg Raise (0.0×15,0.0x15,0.0×15)

* = Increases
~ = Decreases

DAMAGE:

NOTES: Mmmm, been at least a month since i squatted properly. I have been getting the hip better. The session today was kind of a reintroduction i guess. Lifts were down but i increased tension so it balances out a bit. The 80kg squats were 3-4 second down. But felt pretty weak at 105kg. I completed the reps but i felt i couldn’t put any more weight on. I did 1rm the calf raises though. It was painful to say the least. Just gotta get stronger now :).

w1 HiiT + arms

Activity: Running (HIIT) and BROISM
Training Partner: NA
Calories intake: 3105+
Exercise calories: 385+

Session : 22 mins Hiit and arms.

23 Mins HiiT Sprinting

1. Warmup 2 min
2. Sprint one minute (16km +) then walk 6-7km+ for 1 minute until 19 minutes
3. Walk 2 minutes
4. Sprint 2 minutes (16-18 km/h)
5. Cool down and stretch

Cable Triceps Pushdown (60.0×12,70.0x12,70.0×12)
Standing Biceps Cable Curl (60.0×12,60.0x12,65.0×12)
EZ-Bar Curl (35.0×10,35.0x10,35.0×10)
Cable One Arm Tricep Extension (20.0×12,30.0x10,25.0×10) (1RM)

* = Increases
~ = Decreases

DAMAGE:

NOTES: I felt i just needed to run today. It’s been too long between sessions. I was rapping along to my beats as i ran. Luckily, there was no one else in the cardio room at the time. Well i made it but i was more out of breath than usual. I will increase this over the next few weeks. Also finished off with some BRO work. But tried to keep the intervals over 16kmh today.

w1 – Shoulder

Activity: Weights
Training Partner: NA
Calories intake: 2900+
Exercise calories: 257

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

clean and press (40.0×8,50.0x8,55.0×8)
Dumbbell Bent Over Delt Raise (30.0×10,30.0x10,35.0×10)
Dumbbell Front Raise (30.0×10,30.0x10,30.0×10) (slow)
Standing Low Pulley Deltoid Raise (22.5×10,22.5×10,25.0x10)
Wide-Grip Lat Pulldown (62.5×10,70.0x10,70.0×10)(slow)
V Bar Pull Down (60.0×10,60.0x9,60.0×10)(slow)
Face pulls (50.0×10,50.0x10,50.0×10,50.0x10)
Dip (0.0×15,0.0x15,0.0×15)

* = Increases
~ = Decreases

DAMAGE:

NOTES: Not bad, Decided to give clean and press a go. So it took me a few goes to get it right getting it up from the floor. Started light and got to a comfortable weight. I think i might be able to try 60kg next time. Still trying some max tension stuff hence the lower load. But i will build that up as well.