Archive for August, 2012

Bridge to Justice

 

Activity: Weights
Training Partner: NA
Calories intake: 3014
Exercise calories: 900 ish

Session : Running B2B in super hero costumes

DAMAGE: My sexy glutes took major compliment damage on the run.

NOTES: One word EPIC, We decided to screw going for time this year and just run like idiots  in full body super her outfits i became “Super spiderman” because i wanted a cape. Such a laugh every time we pass someone it’s like SPIDEY !! or nanananananana BATMAN. Every few meters giving out high fives, we dubstep danced when the bands came up on the side of the road. We high fived so many people today and even got to high five for charity. Stop to pose for some shots for the news and paper. Being that we still smashed the run in one hour and two minutes. I thought i would die in the full length Lycra suit with face mask. But it wasn’t bad at all. Will do it again. After the race we had to stop several times for photos with other people.

It all started from this on face book which got people hyped.

Heres a few more pics

w7 – Legs

Activity: Weights
Training Partner: NA
Calories intake: 3180
Exercise calories: 274

Session : weights 1-2 warmup sets @40% 1rm.
Barbell Full Squat  (70.0×8,90.0x8,100.0×6,105.0x3,110.0×3,120.0x1,125.0×1) *
Barbell Lunge (65.0×5,65.0x5,65.0×5)
Lying Leg Curls (65.0×10,65.0x10,65.0×10) *
Cable Crunch (82.5×10,82.5×10,82.5×10) *
Seated Calf Raise ( 110.0×11,130.0x9,110.0×12,120.0x10) (PB)
Hanging Leg V Raise ( 0.0×15,0.0x15,0.0×15)

* = Increases
~ = Decreases

DAMAGE: Everything is OK so far

NOTES: Good session, felt strong and non fatigued i think i could go over 130 singles with full squats soon. 125kg wasn’t much of a struggle today. Was working on below parallel and slow decent then and explosive return to the start.

W7 shoulder actions

Activity: Weights
Training Partner: NA
Calories intake: 1,678    (baaaaddd day today)
Exercise calories: 235

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

Dumbbell Arnold Press (50.0×10,55.0x6 -> 30.0×8,55.0x4 -> 50.0×4 -> 30.0×8,50.0x4 ->30.0×6) Drop sets.
Dumbbell Front Raise (40.0×8,40.0x10,45.0×5->40.0×8)
Face pulls ( 60.0×10,60.0x12,62.5×10,62.5×12) (PB)

SSET: (no rest between AMRAP)
Pullups (0.0×15,0.0x12,0.0×12,0.0x8)
Standing Low Pulley Deltoid Raise (27.5×10,27.5×10,30.0x10) (PB)

SSeT: (no rest amrap)
Chin-Up (0.0×8,0.0x8,0.0×6,0.0x1)
Dip  ( 0.0×12,12.5×8,12.5×8,0.0x15)

SSET: Standing Biceps Cable Curl (50.0×12,50.0x12,50.0×12)
Cable Triceps Pushdown (50.0×12,50.0x12,50.0×12)

* = Increases
~ = Decreases

DAMAGE: Rhomboid region spine feels misaligned.

NOTES: God damn it . Today was supposed to be a power day today but i forgot my belt and equipment. Even after reminding myself ten times. So i decided not to do it today but do a back shoulder combo instead. IT was a bit haphazard has i had to rush the session due to prior engagements. Didn’t get to eat at all today so much running around. But i’ll make up for it this week.  I also have done back almost 3 work outs in a row. So yeh.. haha anyways super set randomness , plus conditioning and karate today so too much energy being released. Should sleep good tonight.

 

HiiT

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2801
Exercise calories: 298+

Session : 22 mins Hiit

 
22 Mins HiiT Sprinting

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

NOTES: Intervals were so hot today i don’t know why it was so hot in the room made me sweat so much. The session was pretty good. Upped the pace a TINY bit from previous sessions. I tweaked my hip at some stage this week. Felt it a little in the run but it was ok. Followed this with a yoga session and really stretched out the glute and hip. Everything is feeling ok.

W6 – Legs

Activity: Weights
Training Partner: NA
Calories intake: 2675
Exercise calories: 248

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

Box squat (70.0×6,90.0x5,110.0×3,122.5×1,125×1,130.0x1,132.5×1) (PB)
Leg Press (200.0×10,200.0x10,220.0×10)
Calf Press On Leg Press Machine (240.0×20,240.0x20,260.0×20,240.0x20)
Seated Leg Curl (70.0×10,70.0x12,70.0×12)
Standing Biceps Cable Curl (70.0×10,70.0x10,70.0×12)
Cable Triceps Pushdown (55.0×12,60.0x12,60.0×12)

* = Increases
~ = Decreases

DAMAGE:Traps, Lats and Triceps

NOTES: Back down the lumbar had some pressure on it today during leg press so i didnt go heavy just longer sets. Personal Best on squats so i’m press happy with that. Not bad for being standing for 12 hours prior too :P hah

Deads

Activity: Weights
Training Partner: NA
Calories intake: 3205
Exercise calories: 301

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

Barbell Deadlift (60.0×5,80.0x5,120.0×5,120.0x5,120.0×5,120.0x5)
Barbell Reverse Grip Bent Over Row (72.5×10,72.5×10,72.5×10)
Straight Arm Push Down (45.0×12,45.0x10,45.0×12,45.0x12)
Dumbbell Lateral Raise (35.0×10,35.0x10,35.0×10)
Bent Over Low Pulley Side Lateral (25.0×10,25.0x10,25.0×10)
Cable Seated Row (50.0×12,60.0x12)

* = Increases
~ = Decreases

DAMAGE:Back (Rhomboids), Traps, Lats and Triceps

NOTES: Bit sore from the weekend but a pretty good session. Lats were destroyed today.

CT cardio death!

Activity: CT / Karate
Training Partner: BEN
Calories intake: 2701
Exercise calories: 385

Session : Ct session followed by sparring class

10 Burpees
1 KB Suitcase dead lift
1 MB Slam
2x20m Sprint / Run
2x20m Resisted pull

Then

9 Burpees
2 KB suitcase dead lift
2 MB Slam
2x20m Sprint / Run
2x20m Resisted pull

Continue until you have 1 burpee and 10 KB deads and Slams.

NOTES: Tough little session. Took about 25 mins all up i didn’t actually time it. Feeling a little vomitty towards the end. As for class we are working on working with knee placement of you are getting into a situation where your legs have come together with an opponent where you are basically shit to shin. Using that to take the leg out.

w6 chest arm

Activity: Weights
Training Partner: NA
Calories intake: 2701
Exercise calories: 265

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

Dumbbell Incline Bench Press (70.0×8,70.0x8,70.0×8)
Cable Incline Fly (50.0×10,50.0x10,50.0×10,50.0x10) 10 second tension holds on last rep
Dip (0.0×11,0.0x10,0.0×10)
DB v press (40.0×10,40.0x10,40.0×10)
Straight Arms Dumbbell Pullover (32.5×8,32.5×8,32.5×8)
Dumbbell Seated Bicep Curl (30.0×10,40.0x10,40.0×10)
EZ Bar Triceps Extension (30.0×10,35.0x8,35.0×9)
SSET:Cable One Arm Tricep Extension (20.0×10,20.0x10,20.0×10)
Standing One-Arm Dumbbell Curl Over Incline Bench (20.0×10,20.0x10,20.0×10)

* = Increases
~ = Decreases

DAMAGE:Back (Rhomboids)

NOTES: Not a great session today, lacking energy a bit this morning maybe the rock climbing has an affect on the lifts. Nutrition this weekend has been abysmal at best. But i eat cleanly during the week and don’t vary to much during the months but some weekends usually once every 8 weeks or so. I just smash all the food i was denying myself from for months and months. Stuff that has nutritional value at all but you know you still like it anyways. It has to be done sometimes :D. Back to it tomorrow as usual. Train hard. This after noon’s conditioning will sort me out!

W5 Deload (not really) 3

Activity: Weights (DELOAD)
Training Partner: NA
Calories intake: 3072
Exercise calories: 351

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

Clean and press (40.0×8,50.0x8,55.0×8)
Clean (60.0×1,70.0x1,75.0×1,80.0x0)
Dumbbell Bent Over Delt Raise (30.0×10,35.0x10,35.0×10) (PB) (1RM)
Wide-Grip Lat Pulldown (70.0×10,80.0x8,80.0×8)
Standing Low Pulley Deltoid Raise (25.0×10,27.5×10,27.5×10) (PB) (1RM)
Face pulls (50.0×10,50.0x10,50.0×10,50.0x10)
Cable Triceps Pushdown (50.0×15,50.0x15,50.0×15) SLOOOOWWW Reps. Burn like hell.

* = Increases
~ = Decreases

DAMAGE:Upper back, rhomboids.

NOTES: Deload week. Well damn i forgot about deload week. I said .. Screw it lets try tome clean and press then just straight cleans to see where my max clean would be, at 80 kg i got it almost to the shoulder but couldn’t get under the bar. Something different, i liked it. Session went great really. Some reason my shoulders felt strong today. I’m not complaining. Will adjust and stuff as required. Most likely going back to a 4 day split after tough mudda. Feeling strong, cardio is decent and i am lifting heavy. So keep the course.

HIIT

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

Session : 22 mins Hiit


22 Mins HiiT Sprinting

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

NOTES: Easy as hell today, i increased the km/h every interval. Although sore ass from leg work yesterday! 10 intervals.