Archive for December, 2012

w1 power up.

Activity: weights
Training Partner: NA
Calories intake:   3026
Exercise calories: 352

2012-12-31 mets weights

Dumbbell Bench Press

Set 1: 70.0×6
Set 2: 70.0×5
Set 3: 70.0×6
Set 4: 75.0×6

Pullups

Set 1: 20.0×5
Set 2: 20.0×4
Set 3: 20.0×4
Set 4: 20.0×5
Set 5: 0.0×7

Dip

Set 1: 30.0×5  (PB)
Set 2: 30.0×5
Set 3: 30.0×3
Set 4: 20.0×6
Set 5: 0.0×10

Alternate Incline Dumbbell Curl

Set 1: 15.0×10
Set 2: 15.0×10
Set 3: 15.0×10

Damage: LUMBAR – erectors sore, might of had bad snatch form yesterday. Forearm and thigh

NOTES: Power session, Lumbar was TIGHT as hell today. No pressure what so ever on the back was tolerated.  Forearm is sore from a direct punch into it yesterday at sparing. Curls HURT!! Thigh was corked bad, so bending the leg was a bit hard too… hahahah Still. PB on the dips so not all bad. Hoping back eases up before Wednesday shoulder power day! i could push ALOT more in the DB press but i can’t manage to push the first rep up .. either my left elbow or right front delt fails before i get it in position. The reps are easy as hell.. i could be lifting 42kg if i had someone to bump the weight up for the first rep.

 

New years bitches.

Yes, new years is upon us. So i will now try to figure out my thoughts for training next year.

Few things i want to do next year:

– I have at least 3 obstacle Races so i want to be able to complete those without issues.
– Add more mass get to my goal physique this year, Pretty close just some weak points need to be brought up.
– Technical OLY lifts – Need to get the form perfect.

Things i need to figure out.

– Linear progression goals in body building and strength trying to balance the two.
– 1 rm goals (I am not interested in this too much anymore. I think what i am doing is pretty decent. Maybe retain my current 1rm’s and add mass)
– How to get cardio fit and retain mass.
– Balancing HIT and HEAVY strength work fighting CNS fatigue.

General things i need to work on

– Balancing nutrition and recovery. Stop getting fatigued so easily.
– Getting my blood back into top condition.
– Confidence , Mental Attitude.

Martial arts goals

– Confidence in abilities and mental attitude
– Fight WITHOUT thinking.
– Keep guard and hand speed.
– Work on movement and sharping up the tecniques

So theres a few things to go through today. But i think i have it figured. Be your own lab rat.

 

w1 – Stairs

Activity: Stairs
Training Partner: Theresa
Calories intake: 3170 cal
Exercise calories: 700 cal
Motivation level : High
Energy Level: High

10 sets ~23 mins

HRM —– I forgot i need to put the mode to general and not RUN .. the footpod doesn’t have a clue what is happening.

2012-12-31 mets stairs

2012-12-31 HRM

 

I cannot believe its about 5 months since the last stair run. My mate Theresa is set on doing tough mudder this year so we have started training already. A little slow but still go 10 sets out. Was a good session to blow out the cobwebs in the thighs. Wasn’t puffing at all which i was surprised at. Although, i wasn’t running my hardest so i could keep Theresa going. Off to a good start, most people i train with only get about 5 sets done before they quit. First time she did 10. So that’s a real good start! This will become routine as i ramp up for the Grunt in march.

w1 – back to it

2012-12-30-hrm

2012-12-30-mets

10 – 1 Set

Kb Swing
KB circles
Weighted Jump Split Squat (per side)
KB Snatch (per side)
DB renegade row
100-10 MB toe Taps.

 

NOTES: Quick 20 minute session. Pretty intense near the end. NO rest between sets. Getting back into it after being lazy for the holidays. Training up for the grunt in march now.

w3 – more chest stuff

Activity: weights
Training Partner: NA
Calories intake:   3085
Exercise calories: 326

2012-12-27BFM

2012-12-27-mets

Speed BB bench

Set 1: 60.0×10
Set 2: 70.0×10
Set 3: 80.0×4

Cable Cross Over

Set 1: 80.0×10
Set 2: 80.0×10
Set 3: 80.0×10
Set 4: 50.0×10
Set 5: 50.0×10

Palm up low cable fly

Set 1: 40.0×10
Set 2: 50.0×10
Set 3: 50.0×10
Set 4: 20.0×20

Close grip ez bar bench press

Set 1: 40.0×10
Set 2: 40.0×12
Set 3: 40.0×12

EZ Bar Close Grip Curl

Set 1: 30.0×12
Set 2: 30.0×12
Set 3: 30.0×12

Barbell Incline Bench Press

Set 1: 60.0×10
Set 2: 60.0×10
Set 3: 80.0×4
Set 4: 80.0×3

Damage:  None

NOTES: Just planning the new year of training. Relaxed weekend. My new years eve due to working on the actual NYE so it should be a good night.

w3 – Leg shoulder

Activity: weights
Training Partner: NA
Calories intake:   3026
Exercise calories: 352

2012-12-26-BFM

2012-12-26-mets

Box squat

Set 1: 100.0×8
Set 2: 110.0×6
Set 3: 120.0×4
Set 4: 120.0×4

Dumbbell Front Raise

Set 1: 45.0×10
Set 2: 45.0×8
Set 3: 45.0×8
Set 4: 22.5×10
Set 5: 22.5×10

Standing Low Pulley Deltoid Raise

Set 1: 30.0×10
Set 2: 35.0×10  (PB)
Set 3: 35.0×10

Barbell Hip Thrust

Set 1: 60.0×10
Set 2: 65.0×10
Set 3: 65.0×10

Rotary calf extension

Set 1: 110.0×15
Set 2: 120.0×15
Set 3: 120.0×15  (PB)

Dumbbell Lateral Raise

Set 1: 30.0×12
Set 2: 30.0×12

Face pulls

Set 1: 70.0×10
Set 2: 70.0×10
Set 3: 75.0×10 (PB)
Set 4: 75.0×10

Damage:  hip (left, pretty predominate)

NOTES: Session was pretty good. Starting to wonder if my volume is too much. Hip was playing up today so leg work was a little restricted.

 

w3 back

Activity: weights
Training Partner: NA
Calories intake:   2800
Exercise calories: 352

2012-12-24-mets

Straight Arm Push Down

Set 1: 60.0×10
Set 2: 65.0×10
Set 3: 65.0×12

Straight to:

Pull Ups
Set 1: 0.0×10
Set 2: 0.0×12 EditDelete

One Arm Dumbell Row

Set 1: 37.5×8
Set 2: 37.5×10
Set 3: 37.5×10

Barbell Reverse Grip Bent Over Row

Set 1: 80.0×8
Set 2: 80.0×6
Set 3: 60.0×12

Close Grip Reverse Lat Pull Down

Set 1: 40.0×15
Set 2: 60.0×10
Set 3: 60.0×10
Set 4: 60.0×10
Set 5: 40.0×15

Unilateral cable row

Set 1: 40.0×10
Set 2: 50.0×10
Set 3: 50.0×10

Weighted decline crunch

Set 1: 10.0×10
Set 2: 10.0×12
Set 3: 10.0×12

Hanging Leg Raise

Set 1: 20 Laps/Reps
Set 2: 20 Laps/Reps
Set 3: 20 Laps/Reps

Damage:  None

NOTES: Horrible session. Strength was non exsistant today. I don’t think i will do too many more early morning sessions. Seems to be the trend here.

w2 – chest stuff

Activity: weights
Training Partner: NA
Calories intake:   2405
Exercise calories: 306

2012-12-21 BFM
2012-12-21 mets

 

Palms In Dumbbell Bench Press

Set 1: 40.0×10
Set 2: 40.0×10
Set 3: 40.0×10

Dumbbell Bench Press

Set 1: 70.0×6
Set 2: 70.0×5
Set 3: 70.0×5

Dumbbell Pullover on Exercise Ball

Set 1: 12.5×10
Set 2: 15.0×10
Set 3: 15.0×10

Cable Cross Over

Set 1: 80.0×10
Set 2: 80.0×10
Set 3: 80.0×10
Set 4: 50.0×15
Set 5: 50.0×15

Torso lever rotation

Set 1: 30.0×10
Set 2: 35.0×10
Set 3: 35.0×10

Palm up low cable fly

Set 1: 40.0×10
Set 2: 50.0×10
Set 3: 50.0×10

Cable Standing One Arm Bicep Curl

Set 1: 20.0×10
Set 2: 20.0×10
Set 3: 25.0×10

Cable Triceps Pushdown

Set 1: 55.0×20
Set 2: 55.0×20
Set 3: 55.0×20

Damage:  None

NOTES: Random Chest session, Pretty different.

 

w2 – leg shoulder

Activity: weights
Training Partner: NA
Calories intake:   2700
Exercise calories: 360

2012-12-20-BFM

2012-12-20-mets

 

Barbell Shoulder Press
Set 2: 62.5×4
Set 3: 60.0×5
Set 4: 60.0×5

Straight TO :

Dumbbell Arnold Press
Set 1: 30.0×13
Set 2: 30.0×15 EditDelete

Dumbbell Front Raise
Set 1: 40.0×10
Set 2: 45.0×8
Set 3: 50.0×8 (PB)
Set 4: 16.0×8 (TUT)
Set 5: 16.0×8

Leg Press
Set 1: 220.0×6
Set 2: 260.0×6
Set 3: 300.0×6
Set 4: 140.0×15 (TUT)
Set 5: 140.0×20

Barbell Lunge
Set 1: 60.0×5
Set 2: 80.0×5
Set 3: 80.0×5 (PB)

Clean and press
Set 1: 60.0×3
Set 2: 60.0×4
Set 3: 60.0×4

Standing Low Pulley Deltoid Raise
Set 1: 30.0×8
Set 2: 30.0×10
Set 3: 32.5×10

Straight to:
Dumbbell Lateral Raise
Set 1: 16.0×15 (TUT)
Set 2: 16.0×15

Seated Calf Raise
Set 1: 90.0×15 (TUT)_
Set 2: 90.0×15
Set 3: 90.0×15

Damage:  None

NOTES: Feeling like a good session today. Still playing with protocols. Couple of PB’s i dont know .. everything is alright!

 

W2 – back upper

Activity: weights
Training Partner: NA
Calories intake:   2451
Exercise calories: 400

2012-12-17-BFM

2012-12-17-HRM

Pullups

Set 1: 20.0×5
Set 2: 20.0×5
Set 3: 20.0×5 EditDelete

Straight TO

Wide-Grip Lat Pulldown  (TUT)

Set 1: 45.0×15
Set 2: 45.0×15

Chin-Up
Set 1: 20.0×5
Set 2: 20.0×5
Set 3: 20.0×5

Straight to:

Close-Grip Front Lat Pulldown (TUT)
Set 1: 40.0×12
Set 2: 40.0×12

Bent Over Low Pulley Side Lateral
Set 1: 30.0×10
Set 2: 30.0×10
Set 3: 30.0×10

Full Range Of Motion Lat Pulldown
Set 1: 30.0×12
Set 2: 50.0×12
Set 3: 50.0×12

Barbell Shrug
Set 1: 200.0×10
Set 2: 200.0×10
Set 3: 200.0×12
Set 4: 120.0×20
Set 5: 120.0×20

EZ-Bar Curl
Set 1: 40.0×10
Set 2: 40.0×8
Set 3: 40.0×10

Straight to:

Standing Biceps Cable Curl
Set 1: 45.0×20
Set 2: 40.0×20

Barbell Deadlift
Set 1: 80.0×10
Set 2: 80.0×10
Set 3: 80.0×10
Damage:  None

NOTES: Feeling a bit light headed today. Today’s session was pretty good but.