Archive for October, 2012

w5DL – 1

Activity: Legs (DELOAD)
Training Partner: NA
Calories intake: 2955
Exercise calories: 205

Session : Weights

 

Barbell Full Squat (60.0×5,70.0x5,80.0×5)
Barbell Lunge (70.0×5,72.5×5,72.5×5)
Lying Leg Curls (42.5×15,50.0x15,50.0×15)
Cable Crunch ( 87.5×10,87.5×10,87.5×12)*
Hanging Leg Raise (0.0×20,0.0x20,0.0×20) *
Rotary calf (102.5×13,102.5×15,102.5×15,102.5×13) *

* = Increases
~ = Decreases

DAMAGE:  Hips and lumbar. illiac crest is caining today.

NOTES: Always feel weird doing a deload. Workout goes so much faster when i not doing the big power exercises. Usually takes me 20 mins just to do 5 – 7 sets of squats. Only did 3 sets today and it took like 7 mins :).

w5 – Shoulder etc

Activity: Shoulder . deads
Training Partner: NA
Calories intake: 2908
Exercise calories: 299

Session : Weights

TUT

Prone Delt V raise (10.0×12,10.0x12,10.0×12)
Standing Low Pulley Deltoid Raise (15.0×15,15.0x15,15.0×15)
Wide-Grip Lat Pulldown (57.5×12,42.5×16,42.5×15)
Face pulls (35.0×20,35.0x20,35.0×20,35.0x20)
One-Arm Dumbell Row (30.0×15,30.0x15)

NON TUT

Barbell Shoulder Press (50.0×10,50.0x10,50.0×10,50.0x10)
Barbell Shrug (160.0×12,180.0x10,180.0×10,180.0x10)

* = Increases
~ = Decreases

DAMAGE:  Hips and lumbar.

NOTES: Time under tension, and a deload week. The Prone Delt raises are a lot harder then i expected but they got worked pretty hard. Nutrition has been fairly rubbish the last couple of weeks. Saying that, i haven’t had much change in body fat % but mass is increasing. The TUT is burning hard so i am happy to keep on this for a little while. Health is ok. I still need to watch what i do with the neutro. Weekend brought a very average rock climbing session, just over an with about 6 climbs all up. These were a lot harder than previous runs but so i am not too disappointed with that. Karate brought a hard basics session finishing of with evasion work, noticed a awesome increase in speed this week.

w4 shoulder deads

Activity: Shoulder . deads
Training Partner: NA
Calories intake: 2802
Exercise calories: 302

Session : Weights

TUT

Barbell Reverse Grip Bent Over Row (40.0×20,40.0x15,30.0×20)
Straight Arm Push Down (25.0×12,30.0x12,35.0×12)
Dumbbell Lateral Raise (14.0×12,14.4×12,14.0x12)
Bent Over Low Pulley Side Lateral ( 10.0×12,12.5×12,12.5×12)

NON TUT

Barbell Deadlift (100.0×8,120.0x5,140.0×3,160.0x1,60.0×10)
Clean (60.0×5,60.0x5,62.5×5)

* = Increases
~ = Decreases

DAMAGE:  Incredible DOMS in my rhomboids.

NOTES: Time under tension, low weight long reps. Feeling it. Guy at the gym asked me if i was packing on the shoulder muscles.

w4 – chest arm

Activity: Chest arms
Training Partner: NA
Calories intake: 2870
Exercise calories: 299

Session : Weights

TUT

Dumbbell Incline Bench Press (45.0×10,45.0x10,45.0×10)
Cable Incline Fly (30.0×11,30.0x10,30.0×20,30.0x10) * set 3 – 45 seconds then a reps until failure
Straight Arms Dumbbell Pullover (15.0×18,20.0x9,22.5×10)
Barbell Close Grip Bench Press (35.0×11,30.0x12,30.0×12)
Preacher Curl (30.0×12,30.0x11,30.0×12)
Cable Triceps Pushdown (50.0×20,50.0x20,50.0×20)

Other training-

Speed BB bench (60.0×10,65.0x10,65.0×10,80.0x1)

TRISET:Dumbbell Concentration Curls (17.5×10,17.5×8,17.5×8)
Chin-Up (0.0×10,0.0x8,0.0×8)
Cable Cross Over (80.0×10,80.0x10,80.0×10)

* = Increases
~ = Decreases

DAMAGE:  Nothing

NOTES: Time under tension for the next 4 weeks on the non power days. Trying to at least 45-50 seconds time. 4 second eccentric, 2 second pause , 1 second concentric. Felt the burn hardcore today.

w4 – legs

Activity: Legs
Training Partner: NA
Calories intake: 2875
Exercise calories: 305

Session : Weights

Barbell Full Squat (60.0×5,60.0x5,90.0×3,105.0x3,120.0×3,60.0x10,60.0×10)
Barbell Lunge (60.0×5,70.0x5,70.0×5)
Seated Leg Curl (70.0×10,72.5×10,72.5×10)
Cable Crunch ( 80.0×15,87.5×10,87.5×10)
rotary calf  (100.0×13,100.0x13,100.0×15)
Hanging Leg Raise (0.0×20,0.0x20,0.0×20)

* = Increases
~ = Decreases

DAMAGE: Right erector, still sore.

NOTES:Not a bad day, kind of started 5/3/1 for squats. Everything went pretty well today.

 

 


w4 shoulder back

Activity: Shoulder back
Training Partner: NA
Calories intake: 2925
Exercise calories: 305

Session : Weights

Barbell Shoulder Press (40.0×6,60.0x4,60.0×4,60.0x5,60.0×5->40×7,40×6) ~~
Dumbbell Bent Over Delt Raise  (35.0×10,40.0x10,40.0×10,35.0x10) * PB
Standing Low Pulley Deltoid Raise  (30.0×10,25.0x10,30.0×10)
Wide-Grip Lat Pulldown (70.0×10,72.5×8,75.0x8 Edit Delete)
Unilateral cable row (45.0×10,45.0x10,45.0×10) * 1rm PB
Barbell Shrug (140.0×12,150.0x10,160.0×10,160.0x10) ~
Face pulls ( 55.0×10,60.0x10,60.0×10,65.0x10)

* = Increases
~ = Decreases

DAMAGE: Right erector, still sore.

NOTES:Another session, any power movement is lacking. mixed bag some good some bad.

 

w3 upper

Activity: upper
Training Partner: NA
Calories intake: 3014
Exercise calories: 250

Session : Weights

Clean and press (40.0×6,50.0x6,55.0×6,60.0x5)
Dumbbell Bench Press (70.0×6,80.0x5,80.0×5,75.0x5,75.0×6)
Barbell Bent Over Row (80.0×6,80.0x6,80.0×6,80.0x6,80.0×6)
Pullups (15.0×5,15.0x5,15.0×5,15.0x5,0.0×8)
Dip (20.0×5,20.0x5,20.0×5,20.0x5,20.0×5)

* = Increases
~ = Decreases

DAMAGE: Erectors. I think i may have done some damage here.

NOTES: Session was alright. Still struggling on the power days. Bent over rows suffered from the sore erectors.

 

 

CT – Sparticus

Activity:  CT, Rock climb
Training Partner: NA
Calories intake: 3085
Exercise calories: 602

Session

ROCK CLIMBING: 1.5 hours.

Todays session:

Sparticus workout:

20 x KB goblet Squat
100 x MT climber
40 x Kb Swing
20 x DB T pushup
30 x Split squat jump
30 X KB row
30 X KB side lunge and touch
25 X KB  / DB Renegade Row.
26 X KB lunge twist
20 X KB press

Time : 14:56

Followed by

2 Set

10 x MB pass and Sprawl
20 X up Wall throws
sset: 10 X wrestler Sitout / 10 x Lateral burpee
SSet: 10x KB circle / 10x KB Ribbons

1 Set

5 x Boxing combo (6 hit Muay Thai combo then one KB TGU per side repeat)
5 x 5 Stage leg raise / Resisted Leg raise
Sset : 100 (combo) punches
100 skips

DAMAGE: Shoulders a bit sore today.

NOTES: Good Session. Sweating a bit, almost vommed up my lasagna. Rock climbing was ok. Did some new runs. All harder ones. Also did a couple of speed runs. Ct session was ok tried the sparticus workout. Wasn’t hard at all so i added some of my other CT stuff to the end. I’ll be CT’ing again a fair bit i think.

w3 legs

Activity: Legs + biceps
Training Partner: NA
Calories intake: 2810
Exercise calories: ~304

Session : Weights

Box squat (80.0×8,90.0x6,105.0×5,122.5×3,125.0x1,130.0×1)
Dumbbell Walking Lunges (40.0×10,40.0x10,40.0×10) (1RM)
Seated Leg Curl (60.0×12,70.0x12,72.5×12) (1RM)
EZ-Bar Curl (40.0×12,40.0x12,40.0×10)
rotary calf. (90.0×12,100.0x13,110.0×13) (PB) (1RM)
Barbell Hip Thrust (55.0×8,55.0x8,55.0×8)
Hammer Curls (40.0×10,45.0x10,45.0×10)

* = Increases
~ = Decreases

DAMAGE: Rhomboids. Was fixed today by chiro, spine was way tight.

NOTES: Feeling ok today, i went for a small ride on my bike yesterday and rode to the gym today. Energy was pretty good today, stamina is off but. I think i won’t be too far off 140kg box squat.  I only went to 130kg today but it felt pretty decent. I didn’t get stuck at any point which is good.  Been sleeping too much as well. But everything seems to be coming good.

 

 

 

 

w3 – dead back.

Activity: Dead and back
Training Partner: NA
Calories intake: 2,650
Exercise calories: 208

Session : Weights

Barbell Deadlift (62.5×5,80.0x5,120.0×5,145.0x3,120.0×5,80.0x10)
Barbell Reverse Grip Bent Over Row (80.0×8,80.0x10,80.0×8,60.0x10)
Straight Arm Push Down (55.0×10,60.0x12,62.5×12) *
Dumbbell Lateral Raise (35.0×10,35.0x10,35.0×10) * 1rm
Bent Over Low Pulley Side Lateral (30.0×10,30.0x8,25.0×10)

* = Increases
~ = Decreases

DAMAGE: Rhomboids.

NOTES: Still off, exhausted. Trying to maintain current strength levels. Increased once. No power for the bigger exercises but.