Archive for January, 2013

Activity: Weights
Training Partner: NA
Calories intake:   3,346
Calories burned : 3337
Exercise calories: 512

barbell Shoulder Press

Set 1: 65.0×4
Set 2: 65.0×3
Set 3: 60.0×5
Set 4: 45.0×10 (tut)
Set 5: 45.0×12

Dumbbell Front Raise

Set 1: 45.0×10
Set 2: 50.0×10 (1RM)
Set 3: 50.0×10
Set 4: 22.5×15 (tut)

Standing Low Pulley Deltoid Raise

Set 1: 35.0×10 (1rm)
Set 2: 35.0×10
Set 3: 35.0×10

Wide-Grip Lat Pulldown

Set 1: 80.0×8
Set 2: 90.0×8
Set 3: 90.0×8
Set 4: 50.0×15 (tut)
Set 5: 50.0×15

Barbell Shrug

Set 1: 200.0×10
Set 2: 200.0×10
Set 3: 200.0×10
Set 4: 200.0×10

Face pulls

Set 1: 50.0×12
Set 2: 70.0×12
Set 3: 80.0×12
Set 4: 50.0×20 (tut)

Damage: Rhomboids

NOTES:  Today took WAAAAAY to long. I had to sort issues at work while a worked out so it ruined my flow. Pretty pissed.. not answering the phone again when i am in the gym. The session was pretty good .. too long between sets. Didn’t complete all my exercises. But the session was still good in between the angry rants.

Activity: CT
Training Partner: Carissa
Calories intake:   2950
Exercise calories: ~250 (including other activities)

Session:

3 x

20x KB 1 arm swings
8PS x KB TGU
5ps X Rolling Pistol
10 x KB circles
50 x Mt Climbers

3x

10 ps x KB SOTS press
20 x KB Ribbons
5 x DB man makers
10 X MB passes
100 x Skips

Notes: Quick session. I need a rest i pretty much was dead on the second set. Even with the lighter kettlebells. My Rear delts are fried and what did i pick to focus on today? Shoulders.. what an idiot. Took way longer than it should have.

Activity: Weights
Training Partner: NA
Calories intake:   2900
Calories burned : 3072
Exercise calories: 450ish

Barbell Bench Press

Set 1: 70.0×15
Set 2: 70.0×12
Set 3: 70.0×8
Set 4: 60.0×12
Set 5: 60.0×10
Set 6: 50.0×12
Set 7: 60.0×8

Barbell Bent Over Row

Set 1: 80.0×10
Set 2: 80.0×10
Set 3: 80.0×10
Set 4: 60.0×15
Set 5: 60.0×15

clean and press

Set 1: 60.0×5
Set 2: 65.0×5
Set 3: 70.0×3 (PB)
Set 4: 80.0×0 (Fell short of the catch nice graze down the sternum)

Pullups

Set 1: 0.0×10 (head above the bar)
Set 2: 0.0×10
Set 3: 0.0×10

Decline Crunch

Set 1: 20 Reps +10kg
Set 2: 20 Reps

Dip

Set 1: 0.0×15
Set 2: 0.0×15
Set 3: 0.0×15

Damage: Legs

NOTES: Can’t seem to deload. I will in the next few sessions. I have been lifting lighter with more reps.

Activity: weights
Training Partner: NA
Calories intake:   4000
Calories burned : 3320
Exercise calories: ~ 382

Box squat

Set 1: 70.0×12
Set 2: 100.0×10
Set 3: 120.0×6
Set 4: 130.0×1
Set 5: 100.0×8
Set 6: 80.0×10
Set 7: 60.0×15

Barbell Hip Thrust

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

Dumbbell Walking Lunges

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

Leg Press

Set 1: 200.0×12
Set 2: 300.0×10
Set 3: 360.0×5
Set 4: 380.0×3
Set 5: 400.0×0
Set 6: 160.0×12

Lying Leg Curls

Set 1: 62.5×10
Set 2: 62.5×10
Set 3: 62.5×10

Standing Biceps Cable Curl

Set 1: 60.0×12
Set 2: 70.0×10
Set 3: 70.0×10

Cable Triceps Pushdown

Set 1: 70.0×12
Set 2: 70.0×12
Set 3: 70.0×12

Damage:  Brain

NOTES: Rage filled session, bad mood today so i destroyed myself in the gym. Almost passed out at 400kg leg press. I don’t know.. session was solid i guess

Activity: Climbing
Training Partner:
Calories intake: 2870
Exercise calories: 355

Session : Sprints and climbing

Rock climbing: 1.5 hours session.

DAMAGE: Traps

NOTES: Pretty good climbing. Had a new partner so didn’t go too adventurous with the climbing. But was a good session anyways.

Activity: Multi (HIIT)
Training Partner: NA
Calories intake: 3080
Exercise calories: ~300

Session : HiT Intervals

600m, 500m, 400m, 300m, 200m, 100m ROW RIDE RUN

Damage: Hammies

NOTES: Sore hammies , going from riding to running was a bit wobbly. I managed to increase the run speed at every interval. I was smashed but. Sweating and breathing like crazy. Good session but!

Activity: Weights
Training Partner: NA
Calories intake:   2900
Calories burned : 3072
Exercise calories: 450ish

Barbell Deadlift

Set 1: 80.0×12
Set 2: 100.0×10
Set 3: 100.0×10
Set 4: 100.0×10
Set 5: 100.0×10

Clean

Set 1: 60.0×5 (form work perfecting catch for higher weights)
Set 2: 60.0×5
Set 3: 60.0×5

Barbell Reverse Grip Bent Over Row

Set 1: 60.0×12
Set 2: 60.0×15
Set 3: 60.0×12

Dumbbell Lateral Raise

Set 1: 35.0×10
Set 2: 35.0×10
Set 3: 35.0×10
Set 4: 16.0×12 (tut) big pumps
Set 5: 16.0×12

Straight Arm Push Down

Set 1: 35.0×20 (tut slow reps)
Set 2: 35.0×20
Set 3: 35.0×20

Bent Over Low Pulley Side Lateral

Set 1: 10.0×20 (tut)
Set 2: 15.0×20
Set 3: 15.0×20

Cable Triceps Pushdown

Set 1: 70.0×10
Set 2: 80.0×10
Set 3: 85.0×8 (weird i got a cramp in my ankle lol)

Damage: None

NOTES: Deload week. Getting major pump in the delts to that’s good. I am trying to focus on delts and tri’s for hypertrophy over the next few weeks to bring them up into proportion.  Not much to really say about todays session. But longer than normal as someone was asking me for advice on stair running . HAHA. I also rode my bike to gym. Which i forgot after my session. That feel when you relise you had a good session… then you have to ride all the way home.

Activity: Hike training
Training Partner: alex
Calories intake: 2,761
Exercise calories: ~1000+

Session : Mt warning hike

NOTES: We tried to go up as quick as possible. The bottom of the moutain was extremely warm even at 6am it was over 32deg and it wa so humid. It took the toll pretty quick so our run turned into a fast walk pretty quick. But the estimated 4.5hr round trip estimation was smashed. Our previous hike was 2hrs and 51 mins . This time it was just over 2hrs. (we stopped up the top to talk some people up there for about 20-30 mins before heading back). It was about 1hr 15 up and about 50 mins down.. but we wernt running down like we planned as alex’s knee stuffed up. I think we could of been down in about 30 mins if we ran.

Activity: weights
Training Partner: NA
Calories intake:   3318
Calories burned : 300
Exercise calories: 400ish

Dumbbell Incline Bench Press

Set 1: 40.0×10
Set 2: 75.0×8
Set 3: 80.0×6
Set 4: 80.0×5
Set 5: 60.0×10

Cable Incline Fly

Set 1: 60.0×10
Set 2: 65.0×10
Set 3: 65.0×10
Set 4: 60.0×10

Palm up low cable

Set 1: 42.5×10
Set 2: 45.0×10
Set 3: 45.0×10
Set 4: 45.0×10

Speed BB bench

Set 1: 65.0×8
Set 2: 65.0×8
Set 3: 65.0×8

Barbell Standing Overhead Triceps Extension

Set 1: 30.0×10
Set 2: 30.0×8
Set 3: 30.0×8

EZ-Bar Curl

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

Dip

Set 1: 0.0×12
Set 2: 0.0×12
Set 3: 0.0×12

Cable Standing One Arm Bicep Curl

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

Damage: Delts

NOTES: Pretty good session. Upped the ante a little. Got massive pump in the chest and delts. Very nice.

Activity: Weights
Training Partner: NA
Calories intake:   2954
Calories burned : 3500
Exercise calories: 450ish

Box squat

Set 1:100.0×8
Set 2: 120.0×8
Set 3: 130.0×4
Set 4: 140.0×2 (1rm)
Set 5: 145.0×1 (PB)
Set 6: 100.0×6

Leg Press

Set 1: 140.0×17
Set 2: 200.0×12
Set 3: 240.0×12

Seated Calf Raise

Set 1: 100.0×17
Set 2: 100.0×17
Set 3: 100.0×15
Set 4: 100.0×15
Dumbbell Concentration Curls

Set 1: 20.0×8
Set 2: 20.0×8
Set 3: 20.0×8
Set 4: 20.0×8

Cable Triceps Pushdown

Set 1: 60.0×15
Set 2: 60.0×15
Set 3: 60.0×20

Barbell Lunge

Set 1: 60.0×10
Set 2: 70.0×6
Set 3: 70.0×6

Damage: NONE

NOTES: Fuarrk to much real life. Squats were TOO easy today i think i honestly had a 150 push in there but i decided beating my milestone goal by 5kg is good enough. Box was AT parallel i finished off with some slow ATG squats. Still can’t do any hamstring machine work. INSTANT pain on concentric movements.