Archive for January, 2013

HiiT

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2900
Exercise calories: ~300

Session : 20 mins Hiit

2013-01-14 bfm

2013-01-14 hrm

2013-01-14 Mets

 

 

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

NOTES: Feeling it in the stomach this morning but i wanted to push as hard as possible in the sprinting. Increased the sprints by .5 kmh … second last i upped to 18.5km/h and the last sprint i had to abort as i almost projectile vomited. So i finished off with a slow 1km row.

w4 shoulder back

Activity: weights
Training Partner: NA
Calories intake:   2800
Calories burned : 3020
Exercise calories: 450ish

2013-01-13 bfm

2013-01-13 Mets

Prone Delt V raise

Set 1: 14.0×10
Set 2: 14.0×10
Set 3: 14.0×10
Set 4: 14.0×10

Pullups

Set 1: 0.0×10
Set 2: 15.0×5
Set 3: 15.0×5
Set 4: 15.0×5
Set 5: 0.0×10

Standing Low Pulley Deltoid Raise

Set 1: 35.0×10
Set 2: 35.0×10
Set 3: 35.0×10
Set 4: 15.0×15
Set 5: 15.0×15

Hanging Leg Raise

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

Wide-Grip Lat Pulldown

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

Barbell Shrug

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

Barbell Standing Overhead Triceps Extension

Set 1: 32.5×10  (PB)
Set 2: 32.5×10
Set 3: 32.5×10

Face pulls

Set 1: 50.0×20
Set 2: 50.0×20
Set 3: 50.0×20

 

Damage: Delts

NOTES: Pretty good session. Keeping more on the hypertrophy side of things today.

w3 power up

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

2013-01-10 mets

2013-01-10 bfm

BB BENCH

60×15
80×5
90×5
100×3
110×1 (PB 1RM)

BB OHP

60×5
62.5×3
60×4
62.5×3

BB ROW

80×5
90×5
90×5
90×5
90×5
60×15

BB CLEAN

60×5
70×5
70×5
80×3 (1 RM)

DIPS
0 x 15 reps
0 x 15 reps
0 x 15 reps
0 x 15 reps

ALT INC DB curl

15×10
20×8
20×8

Damage: NONE

NOTES: I had my back looked at by my back guy yesterday and he comfirmed it was a musclar issue and not a spine issue which u was worried about. He is a BBer and PL so we spoke some shit for a while. He ended up fixing up my erectors very panfully. But today my back felt like 2 million percent. He happened to be at gym today as well so he spotted me on bench gave me a couple tips on bench. He said i had a hard time as my anatomy puts my bar position in the wrong area but a couple of tweaks and i pushed a 110kg PB. Never to be repeated i think. Today was just and awesome day. Just everything is going good since new years, training life and new projects. I am just waiting for the crash :). PS FORGOT MY DIP BELT TODAY :(

w3 – legs

Activity: weights
Training Partner: NA
Calories intake:   2905
Calories burned : 3500
Exercise calories: 450ish

2013-01-09 bfm

2013-01-09 mets

Box squat

Set 1: 80.0×5
Set 2: 100.0×5
Set 3: 100.0×5
Set 4: 120.0×3
Set 5: 130.0×1
Set 6: 138.0×1

Leg Press

Set 1: 140.0×15
Set 2: 180.0×12
Set 3: 200.0×12

Standing Calf Raises

Set 1: 180.0×10
Set 2: 200.0×10
Set 3: 220.0×10

Hammer Curls

Set 1: 45.0×10
Set 2: 50.0×10
Set 3: 50.0×10

Damage: Erectors and brain!

NOTES: Edging ever closer to my 140kg goal for squats. Happy. But my erectors are in pretty bad pain right now. I checked to make sure theres nothing wrong  with my spine but i think i may have got a small tear in my right erector. This was evident in the last fortnights dead sessions. Doing deads again has flared it up. Although, not as bad as last time it’s still enough to be annoying. I am certain this happened due to hip misalignment again. So i had to be careful with the legs today. As just hanging from the pullup bar was annoying it. I did box squats and did 80kg, felt shitty. 100kg it felt better. 120 felt even better the more pressure i put on the spine the less it hurt. So i was able to push out 138kg today which is a pb .. i would not have made 140. I was paused in the middle of the up phase for a good 2 seconds before JUST overcoming the gravity. Leg presses were annoying. So i did pause reps. Then standing calves. Then for no reason out of the blue i lost all motivation to keep going. So i did some curls and left. There was no way with the spine i could do any hamstring work.  So i left it at that. So i feel like a cheated a session. But i still lifted heavy , sooo i dont know how to feel.

I had to push bike to and from gym today in some rediculous heat as my car was in being serviced :).

 

 

 

 

 

W3 – stairs – and weights

Activity: Stairs
Training Partner: 
Theresa
Calories intake:
3,449 cal
Exercise calories:
516 cal
Motivation level :
High
Energy Level:
High

10 sets ~21 mins 107 stairs up 32m vertical accent.

HRM —– Something went wrong , no idea maybe interference. HR averaged 100bpm then last 3 sets sky rocketed to 160. The data was dodge so i dismissed it for this week.

2013-01-07 mets

NOTES : Cut about 2-3 minutes off last weeks effort, tbird did really well this time. No stops just continuous running so we will work on getting up to 16 reps and just get faster.

Activity: weights
Training Partner: NA
Exercise calories: 352

2013-01-07 metsw

Barbell Reverse Grip Bent Over Row

Set 1: 60.0×12
Set 2: 80.0×12 (pb + 1rm)
Set 3: 80.0×10

Barbell Deadlift

Set 1: 120.0×5
Set 2: 120.0×5
Set 3: 140.0×3
Set 4: 140.0×3
Set 5: 160.0×1
Set 6: 80.0×8

Clean

Set 1: 60.0×5
Set 2: 60.0×5
Set 3: 65.0×5

Straight Arm Push Down

Set 1: 60.0×10
Set 2: 65.0×8
Set 3: 65.0×8

Dumbbell Lateral Raise

Set 1: 35.0×10
Set 2: 35.0×10
Set 3: 40.0×10 (PB) apparently ??

Bent Over Low Pulley Side Lateral

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

Damage: LUMBAR – Tweaked again.

NOTES: Good session, Deadlifts today felt a tweak at 160kg so i stopped there. Cleans were nice and easy just working on technique. A couple of PB’s .. So how can you not be happy with that. Been back on creatine for a week. Already noticed the water bloat. I’ve also had at least 3 different people in the gym comment i was getting swole. Water retention for the win!

 

Conditioning with medicine ball domination

Activity: CT
Training Partner: Carissa
Calories intake:   3105
Exercise calories: ~400 (including other activities)

2013-01-06 hrm

2013-01-06 mets

Requires a partner on this one

5 Sets (no rest between sets)

10 x MB slams
10 x MB pass swap (5 m)
10 X MB side slam
20 x MB Russian twist with partner
20 x pad crunch and punch

3 Sets

5x DB man makers
15 x Box jumps
8ps X kb woodchop
20 x MT climbers to elbow
1 min plank / side plank / plank

Notes: quick but intense session.

w2 – chest

Activity: weights
Training Partner: NA
Calories intake:   3326
Exercise calories: 450ish

2013-01-05 mets

Dumbbell Incline Bench Press

Set 1: 30.0×15
Set 2: 70.0×10
Set 3: 70.0×8
Set 4: 70.0×6
Set 5: 40.0×12  (drop set)

Cable Incline Fly

Set 1: 50.0×10
Set 2: 60.0×10
Set 3: 60.0×10
Set 4: 60.0×10 (pause reps)

Palm up low cable fly

Set 1: 40.0×10
Set 2: 50.0×10 (reps were sloppy)
Set 3: 40.0×10 (paused reps)

Speed BB bench

Set 1: 60.0×8
Set 2: 60.0×8
Set 3: 60.0×8
Alternate Hammer Curl

SSET:1

Set 1: 22.5×10
Set 2: 22.5×10
Set 3: 22.5×10

Barbell Close Grip Bench Press

SSET:1

Set 1: 50.0×12
Set 2: 50.0×12
Set 3: 50.0×8

21s

Set 1: 25.0×21
Set 2: 25.0×21
Set 3: 25.0×21

Barbell Standing Overhead Triceps Extension

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

Damage: Rear Delts affecting bench today and Intestines.

NOTES: Good session, just smashed it with minimal rest. Super vascular today after yesterday’s carb fest. Felt a little sick again after a bit. But it was under control. Strength is slowly coming back in. Not much else to say really.

 

w2 – legs

Activity: weights
Training Partner: NA
Calories intake:   3085
Exercise calories: 260

2013-01-03 bfm

2013-01-03 mets

Barbell Full Squat (ATG)

Set 1: 60.0×12
Set 2: 100.0×6
Set 3: 110.0×6
Set 4: 120.0×1 (hip pain)
Set 5: 80.0×6

Barbell Lunge

Set 1: 80.0×4
Set 2: 70.0×6
Set 3: 70.0×8

Standing Biceps Cable Curl

SSET:  1

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

Lying Leg Curls

 

SSET: 1

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

Rotary calf extension

SSET:2

Set 1: 100.0×15
Set 2: 110.0×12
Set 3: 110.0×12
Set 4: 110.0×12

Dip Machine

SSET:2

Set 1: 77.5×10
Set 2: 75.0×10
Set 3: 77.5×10

Damage:  Hip, playing up. Stomach.

NOTES:  Although stomach was playing up today almost puked once at gym but…. as far as the session went. Pretty good. Hip was playing up a bit. Did ATG squats today so some nice new sack prints on the squat rack flooring. NO PB’s but still up with the standard kind of strength. Will slowly increase as weeks go by need to get to 140kg this cycle. Some how i don’t even know what happened after the 80 kg lunge i re racked the bar but as i turned around to walk away the bar must of bounced back and it come off the rack.  It hit my left shoulder as i was turning and i got taken forward with it. By some miracle i catch the bar. manage To pull it back up before it hit the catch and launching across to the next rack. Bit of excitement for the day. Tweaks are required to my program i think.

 

w1- shoulder hyper

Activity: weights
Training Partner: NA
Calories intake:   3185 (clas out in BFM due to non sync)
Exercise calories: ~350

2013-01-02 bfm

2013-01-02 mets

Barbell Shoulder Press

Set 1: 60.0×6
Set 2: 62.5×5
Set 3: 62.5×4
Set 4: 50.0×6
Set 5: 50.0×8

Dumbbell Front Raise

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

Standing Low Pulley Deltoid Raise

Set 1: 30.0×10
Set 2: 35.0×10
Set 3: 35.0×10
Set 4: 15.0×15
Set 5: 15.0×15

Wide-Grip Lat Pulldown

Set 1: 80.0×8
Set 2: 80.0×8
Set 3: 80.0×8
Set 4: 40.0×12

Face pulls

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

Barbell Shrug

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

Barbell Standing Overhead Triceps Extension

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

 

Damage: LUMBAR – erectors, slowly recovery yesterday i could barely move around. A good sleep and i am back to about 70% mobility.

NOTES: Good session, feeling good. Good start to the year. Really trying to bring up unproportional areas. Started creatine today as well as D aspartic acid i got given. I don’t know if its BS but i’ve been feeling “normal” after taking it. Lately i have been feeling like shit but for some reason last day or so i been really upbeat and joking around like i used to.  Will see what happens.