Archive for January, 2013
w6 – hyper shoulder back
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.
Small CT session
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.
w5 (deload???) upper
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.
w5 (deload ?!?!? no rage)
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
Cardio Blitz
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!
w5 deload with back and shoulder
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.
Mount Warning
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.
w4 – chesticles
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.
w4 – legs
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.