Archive for October, 2012

CT – CF KB cardio session

Activity:  CT
Training Partner: NA
Calories intake: 2540
Exercise calories: 430


Todays session:

2 Sets:

20 Kettlebell swings
20 box jump, 24 inch box
20 Burpees
20 MB wall balls or partner up throws
Run 400 meters

3 Sets:

15 x MB slams
10 x MB pass and Sprawl
Sset: 10 X wrestler Sitout / 10 x Lateral burpee
SSet: 10x KB circle / 10x KB Ribbons
100x skips


NOTES: Good Session. Was sweating pretty hard at the end.


Activity: Climbing and Run
Training Partner: Alex,lou
Calories intake: 4520
Exercise calories: 401

Session : Sprints and climbing

Rock climbing: 1.5 hours session.
Running: 5km


NOTES: Still feeling off, Rock climbing is pretty good. Still, harder climbs but not too many today.

W2 – Chest

Activity: Legs
Training Partner: NA
Calories intake: 2,240
Exercise calories: 271

Session : Weights
Dumbbell Incline Bench Press (60.0×10,65.0x10,65.0×10)
Cable Incline Fly  (55.0×10,60.0x10,60.0×10,60.0x10)
Speed BB bench (65.0×8,65.0x8,65.0×8)
Straight Arms Dumbbell Pullover (30.0×10,32.5×8,32.5×8)
Dip (0.0×12,0.0x12,0.0×10)

Last night:
SSET: Standing Biceps Cable Curl (50.0×15,55.0x15,55.5×15)
Cable Triceps Pushdown (60.0×12,60.0x12,60.0×12)
SSET: Alternate Hammer Curl (17.5×12,17.5×12,17.5×12)
Cable Standing Triceps Extension  (25.0×10,25.0x10,25.0×10)

* = Increases
~ = Decreases


NOTES: Not good, Still feeling off in training. I think it’s maybe a little stress due to new job and circumstances. No report yet on blood tests. Can’t hit anywhere near my PB’s over the last couple of weeks. Just trying to maintain some fitness. I have been riding my bike to gym and just general cruising. Hitting cardio hard too. This workout was split, did arms last night and chest this morning before a full day learning. Calories have been a little low. Weight was down to 75.1kg too so thats a loss of about 4 KG over the last 2 weeks.


w2 legs

Activity: Legs
Training Partner: NA
Calories intake: 2,240
Exercise calories: 284

Session : Weights

Barbell Full Squat (60.0×8,80.0x5,90.0×5,100.0x5,105.0×5,70.0x8) ~~~
Barbell Lunge (65.0×5,70.0x5,70.0×5,70.0x5)*
Lying Leg Curls (70.0×10,70.0x10,70.0×10)*
Cable Crunch ( 80.0×15,85.0x10,87.5×10) *
Rotary calf (70.0×10,70.0x20,80.0×20,90.0x15) * (new machine)
Hanging Leg V Raise (0.0×20,0.0x20,0.0×20)

* = Increases
~ = Decreases

DAMAGE: Lower lumbar,right between the the hips.

NOTES: Little better today but ommited the heavy triples on squats. The 105’s were feeling it today on the lower spine. I think i might of been able to get up to 120ish but didn’t want to risk it. So i tried to increase other lifts for today. New job i forgot my snacks and food so calories are a little low today.



W2 – Shoulder stuff

Activity: shoulder, some back.
Training Partner: NA
Calories intake: 2,890
Exercise calories: 239

Session : Weights

Cable Up Right Row (40.0×15,50.0x10,60.0×10)
Dumbbell Bent Over Delt Raise (30.0×10,35.0x10,35.0×10,35.0x10) * 1rm
Standing Low Pulley Deltoid Raise (25.0×10,25.0x10,30.0×10)
Wide-Grip Lat Pulldown (70.0×10,72.5×10,72.5×10)
Face pulls ( 55.0×10,60.0x10,65.0×10,65.0x10) *
Unilateral cable row (35.0×10,40.0x10,40.0×10)

* = Increases
~ = Decreases

DAMAGE: Lower lumbar,right between the the hips, So i forwent with OHP today as that puts stress on the exact spot i am feeling discomfort.

NOTES: Another session still feeling off, not sure if the volume and set selection is good yet. I didn’t lose too much today. Increased a couple of lifts. It seems i might need to tweak this day but.