Archive for November, 2012

HIIIIITTTT!!

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2950
Exercise calories: 300+

Session : 22 mins Hiit

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

NOTES:Increased max speed again, feeling pretty good considering the lack of cardio. Need to get ready for a grading in two weeks.

w9 Deads

Activity: weights
Training Partner: NA
Calories intake: 3274
Exercise calories: 298

Barbell Deadlift (80.0×10,100.0x6,140.0×3,145.0x3,160.0×1,180.0x1,185.0×0)
Straight Arm Push Down (60.0×12,60.0x12,65.0×12)
Dumbbell Lateral Raise (35.0×10,35.0x10,35.0×10,35.0x10)
Bent Over Low Pulley Side Lateral (25.0×10,30.0x10,25.0×10)

Damage: Rhomboids again. Very tight back
NOTES:
 Decided on maxing out on deads today, and i got my 180kg again and it went up EASY. I had my power lifting mate watch while i lifted. He said i had a perfect form pull which was nice. I tried 185 but the setup was wrong and i couldn’t get it. Pretty happy though :).

w9 chest

Activity: weights
Training Partner: NA
Calories intake: 2670
Exercise calories: 234

Dumbbell Incline Bench Press (55.0×12,70.0x8,70.0×8,70.0x8)
Straight Arms Dumbbell Pullover (35.0×10,35.0x10,35.0×10)
Speed BB bench (65.0×8,65.0x8,65.0×8)
Machine Fly (50.0×12,60.0x12,70.0×12,80.0x12)
Hanging Leg Raise (0.0×20,0.0x20,0.0×20)

Damage: Hips left side tendonopathy
NOTES:Quick Chest session today. Weird, every time i go before 8am i always seem to struggle through the sessions. Forgot its bro chest day today so most of the machines i use were taken so i had to improve a little. Last time i did machine fly i could only handle 45kg. It’s a little bit different these days.

w9 – legs

Activity: weights
Training Partner: NA
Calories intake: 3150
Exercise calories: 344

Barbell Full Squat (90.0×5,110.0x5,120.0×5,80.0x10,80.0×10)
Lying Leg Curls (60.0×12,62.5×10,62.5×10)
Preacher Curl (30.0×12,30.0x12,30.0×12)
Alternate Hammer Curl (20.0×10,22.5×10,22.5×10)
Seated Calf Raise (110.0×12,120.0x10,120.0×10,80.0x30,80.0×30)
Barbell Standing Overhead Triceps Extension (30.0×10,30.0x10,30.0×10)
Kneeling Cable Triceps Extension (45.0×10,45.0x10,50.0×10)
Leg Press (120.0×50,120.0x20,120.0×30)

Damage: Hips left side tendonopathy
NOTES:Trying to keep to the 5/3/1 protocol for the squats. Squats were ok , but my hip was causing pain. Lunges were out, i started them and my left side wouldn’t let me do it. Almost toppled over. I decided to finish with a leg press marathon. The ride home was interesting.

CT MB and KB Session

3 Sets

20 x MB pass and burpee
20 x MB slams
20 x MB Side Slams
20 X MB Circles
100 x Skip

3 Set

10 x KB snatch Lunge
10 x KB High pull HEAVY
10 x KB figure 8’s
10 x Lateral burpee

NOTES: 2 people required for pass (or a good wall). Today was so humid and hot so i was sweating so hard. Pretty intense short session.

w8 – shoulder

Activity: weights
Training Partner: NA
Calories intake: 2400
Exercise calories: 384

 

Barbell Shoulder Press (65.0×3,65.0x4,65.0×4,40.0x12,40.0×11)
Prone Delt V raise (12.0×10,12.0x10,12.0×10)
Dumbbell Front Raise (12.0×10,12.0x10,12.0×10)
Unilateral cable row (45.0×10,50.0x10,50.0×10)
Standing Low Pulley Deltoid Raise (30.0×10,30.0x10,30.0×10) (PB)
Wide-Grip Lat Pulldown (75.0×10,80.0x10,80.0×10)
Barbell Shrug (220.0×10,220.0x10,220.0×10,220.0x10)
Face pulls (60.0×12,65.0x10,70.0×10,70.0x10) (pb)

Damage: Back
NOTES: Today was pretty good. I forced myself to gym. I ended up giving a deadlift and squat session to some bro’s. But had a good workout as well

 

 

 

 

w8 power up

Activity: weights
Training Partner: NA
Calories intake: 3100
Exercise calories: 140

Pullups (20.0×5,20.0x5,20.0×5,15.0x5,15.0×5)
Dumbbell Bench Press (80.0×6,80.0x6,80.0×5,75.0x6,75.0×6)
Dip (20.0×6,20.0x6,20.0×4,10.0x8,10.0×10)

Damage: Back
NOTES: Motivational issues, strength is down and back is tight. So i only got half way though the session before i decided to call it a day. Not good at all.

 

w8 – legs

Activity: weights
Training Partner: NA
Calories intake: 2608
Exercise calories: 199

Box squat (60.0×8,80.0x8,90.0×8,90.0x8)
Leg Press (160.0×10,160.0x10,160.0×10,160.0x10,160.0×10)
Seated Leg Curl (70.0×12,72.5×12,72.5×12) (1RM)
Hammer Curls (45.0×10,45.0x10,45.0×10)
rotary calf (110.0×12,110.0x12,110.0×12,110.0x12)
Cable Triceps Pushdown (62.5×12,62.5×12,62.5×12,62.5×12)

Damage: Nothing
NOTES: Very laboured session today, body did not want to play. Fatigued quickly. Motivation went out the window. Mainly a deload session

w7 dead shoulder :D

Activity: weights
Training Partner: NA
Calories intake: 3100
Exercise calories: 257

 Barbell Deadlift (80.0×10,110.0x6,130.0×6,140.0x6)
Clean (60.0×5,70.0x5,70.0×5)
Straight Arm Push Down (55.0×10,60.0x10,65.0×10)
Barbell Reverse Grip Bent Over Row  (80.0×10,80.0x10,80.0×10,60.0x8)
Dumbbell Lateral Raise (35.0×10,35.0x10,35.0×10)
Cable Shrug (75.0×12,100.0x10,100.0×10,100.0x10)

Damage: Rhomboids again. Very tight back
NOTES:
 Everything felt good today, deads felt super light. Had 3 days off training not by choice, heaps fo drama this week. But still session was good. FYI Cable shrugs are retarded.

w7 chesties

Activity: CT
Training Partner: NA
Calories intake: 2780
Exercise calories: 277

Dumbbell Incline Bench Press (40.0×12,70.0x8,70.0×8,70.0x8)
Cable Incline Fly (50.0×10,50.0x10,50.0×10,50.0x10)
Speed BB bench (70.0×6,60.0x8,65.0×6,65.0x6)
Straight Arms Dumbbell Pullover (32.5×10,35.0x10,35.0×10)
Barbell Close Grip Bench Press (50.0×10,50.0x10,50.0×10)
Dumbbell Seated Bicep Curl (40.0×10,45.0x10,45.0×10)
Cable Standing One Arm Bicep Curl (20.0×10,20.0x10,25.0×8,20.0x10)

NOTES: Legs a bit sore from yesterday, pretty standard session otherwise.