Archive for July, 2012

W1 – Returns

Activity: Weights
Training Partner: Dave
Calories intake: 2305+
Exercise calories: 287

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

Barbell Bench Press (70.0×6,80.0x5,85.0×6,80.0x4,80.0×4)
Pullups (0.0×12,10.0x7,10.0×6,10.0x5,10.0×5)
Barbell Bent Over Row (60.0×10,80.0x6,85.0×6,85.0x5,85.0×6)
Barbell Shoulder Press (60.0×5,60.0x5,60.0×5,60.0x5,60.0×5)
Barbell Shrug (160.0×10,160.0x10,160.0×10)

* = Increases
~ = Decreases


NOTES: Slow got to bring lifts back up. Still energy levels are pretty low. Did 2 hour fighting session yesterday so my arms and legs have been smashed accordingly. Strength down a bit since depletion but I’m sure as calories come up my strength will too. Bench press is back to sad levels but of course it will come up again.

Deplete 3

So today ends depletion training

DB press
DB shoulder press
KB  upright row
DB pull over
Dragon flag / Leg raises
Bicep Curl
Tricep kickback

79.7 – 75.9kg
83cm – 77cm
9.4% – 7% (unliekly maybe high 8%)

Chest 5mm
Abs – 7mm
super- 5mm
thigh – 7mm
calf- 8mm
max – 7mm
sub scap- 8mm
(added 1mm to measurements for margin of error)

So went to the doctors to get my test and vit D levels checked. This was not part of the depletion plan this was for something previous.
Went to the pathologist. As she was drawing blood she says. You been drinking any water? Blood isn’t coming out it’s way thick.
So when i told her for the last few days i have been drinking 7 litres plus a day she was like “wow”.
This would probably explain my blood pressure yesterday. Not allowed to do heavy lifting today but i will just do my last
depletion session until tommorow where we will see where i am at. Loose skin is back, when i fold my lower ab skin it stays folded… GROSS!

After first carb meal


Activity: Depletion.
Training Partner: NA
Calories intake: 1805+
Exercise calories: 180
Other Activities:Karate Light session.

Session :

OHP (37.5kg x 21 , 30x15x4)
LPD (30kgx20x5)
BP (30kgx15x5)
CRW (30kgx20x6)
Ccurl (30kgx20x4)
TCPD (30kgx20x4)


NOTES: Day 3 of depletion. I gotta say, i’m not a huge fan. Body running at 100% efficiency, haven’t pooped in 2 days. Because of the flushing mode i am getting mild cramping in my calves and lats at random intervals. Waist 83cm -> 77cm. 76kg.

w2 Depletion Training day 1

Activity: Weights
Training Partner: Dion
Calories intake: 2,008
Exercise calories: 540

Other Activities: 3.4km walk dropping of my car for service.

Session :


A. Leg press (6x15x100kg)
B. Leg curl (6x15x40kg)

A. Cable fly (5x15x40kg)
B. Cable Row wide (5x15x40kg)

A. EZ Bar Curl (5x15x30kg)
B. EZ Tricep Extention (5x15x30kg)

DAMAGE:None today.

NOTES: First day of depletion training. Felt pretty sweet. Vascularity went crazy.  1 week. 79.6 -> 76.4KG. BF% 9.4 to about 9. Zero carbs until thursday

And for Lunch



w1 – dl d3

Activity: Weights
Training Partner: Dave
Calories intake: 2,469+
Exercise calories: 257

Other Activities:

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

Cable Seated Row (50.0×15,70.0x10,80.0×8,90.0x6)
Barbell Deadlift (60.0×5,100.0x5,140.0×3,140.0x3,140.0×3,170.0x1)
Pullups (15.0×6,15.0x5,0.0×10)
Full Range Of Motion Lat Pulldown (40.0×12,50.0x10,50.0×10)
Tri raise (20.0×10,20.0x10,20.0×10)
Standing Biceps Cable Curl (47.5×20,50.0x15,45.0×15)
Cable Triceps Pushdown (50.0×20,60.0x16,55.0×15)

DAMAGE:Hip 99% recovered.

NOTES: Everything feeling good today. Not fatigued at all. Keeping it all slow and controlled.


W1 – DLD2

Activity: Weights
Training Partner: NA
Calories intake: 2010+
Exercise calories: 270

Other Activities:

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

Hack Squat (100×10,100.0x8,100.0×8)
Barbell Full Squat (100.0×3,120.0x3,125×3)
Dumbbell Lunges (40.0×20,40.0x20,40.0×20)
Standing Calf Raises (180.0×10,200.0x10,220.0×8)
Seated Leg Curl (70.0×10,72.5×10,72.5×10) (PB)
Cable Crunch (80.0×10,80.0x10,85.0×12) (PB)

DAMAGE:Hip 99% recovered.

NOTES: Squats feeling great, hack squats i don’t know they always feel awkward for me. But Decent session non the less.


Activity: Weights
Training Partner: NA
Calories intake: 2254+
Exercise calories: 249
Other Activities:Walking 30 mins.

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

Barbell Incline Bench Press (60.0×10,60.0x10,65.0×10,60×6)
Barbell Wide Grip Decline Bench Press (50.0×10,60.0x10,65.0×10)
Cable Cross Over (70.0×10,60.0x10,60.0×10,70.0x10,70.0×10)
Straight Arms Dumbbell Pullover (30.0×12,30.0x12,30.0×12)
Barbell Wide Grip Standing Biceps Curl (30.0×12,35.0x12)
Cable Standing One Arm Bicep Curl (20.0×10,20.0x10)
Cable One Arm Tricep Extension (20.0×10,20.0x10)
Dumbbell Concentration Curls (15.0×10,20.0x8)
Reverse Grip Triceps Pushdown (40.0×12,40.0x15)

DAMAGE:Hip 99%. Right arm with torque it gives grief or opening my hands funny enough it’s ok with weights.

NOTES: After having a full week off. Being sick, very lethargic, No focus or motivation sleeping for almost 2 days straight. I started back training today. Trying to get those slow reps happening. I was disappointed in the benching today as incline bench was my strong point in the benching world. Today i was 40kg off my PB’s, 20KG under my working sets. Not sure what’s happening. People Still saying i look wrecked. I guess i feel a little tired but not too bad. I kind of got carried away with flies but. My mind is still wanting to go balls to the walls. It will all be good. Lots of bro work for two weeks.