Archive for September, 2012

w9 – power winding up

Activity: Weights
Training Partner: NA
Calories intake: 2800
Exercise calories: 201

Session : weights Power

Barbell Bench Press (60.0×5,80.0x5,85.0×5,90.0x1,95.0×1,100.0x0,60.0×8)
Barbell Bent Over Row (80.0×5,90.0x5,90.0×5,100.0x3,90.0×5)
Pullups (20.0×5,20.0x4,15.0×5,15.0x5,15.0×5)
Clean (60.0×5,60.0x5,60.0×5)
Barbell Shrug (140.0×10,160.0x10,160.0×10)

* = Increases
~ = Decreases

DAMAGE: Left Elbow.. smashed. Very tender.

NOTES: Todays session was pretty pathetic really. Felt pretty lethargic today. The issue was my elbow. I didn’t even realise it was sore until i started lifting this morning. So this affected most lifts today. But fighting on, i tried to get this stinky bench press up. It felt great doing the singles. 95kg went up very easy and i thought i could do a few reps but i decided to stay on the singles. So i tried the 100kg, i got it down and about 1/2 way up when my arm failed and basically dropped it into my stomach i just managed to stop it dropping on my chest. I had to the roll of shame to get out of it. Got a nice bruise on my stomach and belly button. Rows were great as usual. Pullups were pretty good to. Dip’s i couldn’t even do one with the elbow. I supersetted Cleans and Shrugs instead.

Rocky Styles

Activity: Climbing and Running
Training Partner: DOG, Alex
Calories intake: 3,014
Exercise calories: 501

Session : Sprints and climbing


Sprints : 15 x 20 meter sprints


Rock climbing: 1.5 hours session.

DAMAGE: None.

NOTES:Everything was cool today sprints were nice and easy, I took the dog to the park and just ran sprints with her. 5 minute run to the park and 15 x 20 meters sprints followed by 30 minutes walk. Then climbing afterwards. Increasing my difficulty each time i go and this old dude was giving us tips which helped quite a lot. Good day indeed.

w8 – Legs

Activity: Weights
Training Partner: NA
Calories intake: 3,014
Exercise calories: 239

Session : weights Time under tension week 1

Box squat (60.0×10,80.0x6,100.0×5,110.0x5,110.0×5,120×1)
Seated Calf Raise (100.0×20,100.0x20,100.0×20,100.0x20)
Seated Leg Curl (45.0×20,50.0x20,50.0×20)
Barbell Hip Thrust (55.0×8,55.0x8,55.0×8) (PB 1RM)
Standing Biceps Cable Curl (70.0×12,70.0x8,65.0×10)
Cable Triceps Pushdown (50.0×20,50.0x20,50.0×20)

* = Increases
~ = Decreases

DAMAGE: Erectors and hammies

NOTES: Erectors are pretty sore today. Couldn’t even go any leg press with any weight on there. The rest of the session wasn’t too bad. Not stressing or maxing. Just keeping on that tension. Hammies locked up in the leg curls i walked like a spastic for a bit around the gym.

w8 dead things

Activity: Weights
Training Partner: NA
Calories intake: 3,195
Exercise calories: 285

Session : weights Time under tension week 1

Clean (40.0×10,60.0x5,60.0×5) (1RM)*
Barbell Reverse Grip Bent Over Row (60.0×10,80.0x8,80.0×8,80.0x8) (PB , 1RM)*
Barbell Deadlift (100.0×8,100.0x8,100.0×8,100.0x10,100.0×10,100.0x10)
Straight Arm Push Down (50.0×12,50.0x12,55.0×12,60.0x12)
Dumbbell Lateral Raise (35.0×10,35.0x8,35.0×10)
Bent Over Low Pulley Side Lateral (25.0×10,30.0x8,30.0×8 )*

* = Increases
~ = Decreases

DAMAGE: Middle back.

NOTES: Still keeping it on the easy side. I think i will continue this until TM. More Reps and TUT. No big strength or maxes until returning from Sydney. Keeping the Reps slow and controlled with max tension on the focused muscle. I am due for a week off soon. I will do that on TM week.

w8 – chest arms TUT

Activity: Weights
Training Partner: NA
Calories intake: 2780
Exercise calories: 241

Session : weights Time under tension week 1

Dumbbell INC Bench Press (55.0×12,55.0x12,55.0×12)
Straight Arms Dumbbell Pullover (20.0×15,20.0x15,20.0×15)
Cable Incline Fly (30.0×15,30.0x15,30.0×15,30.0x15)
Barbell Close Grip Bench Press (30.0×17,30.0x15,30.0×20)
EZ Bar Triceps Extension (25.0×12,25.0x15,25.0×15)
EZ-Bar Curl (25.0×20,27.5×20,25.0x20)
Cable One Arm Tricep Extension (22.5×10,20.0x12,20.0×12)
Speed inc bench BB (40x12x4)

* = Increases
~ = Decreases

DAMAGE: Back and knees

NOTES: Decided for the next two weeks to go TUT style training in lead up to TM. So for the next 2 weeks it will be lighter with more reps and slow execution. Run yesterday affected my lifts today with getting extreme pump within 3-4 reps so i actually struggled through a bit today. But tension was good i felt a nice burn in all areas worked. Massive Bicep pump today as well. Will spend the next day or so doing the new routine up. I have several areas which need improvement.