Archive for February, 2013

w10 – Legs

Activity: Weights
Training Partner: NA
Calories intake:   3449
Calories burned : 2905
Exercise calories: 360+

2013-02-27 bfm

2013-02-27 mets

 

Barbell Full Squat

Set 1 : 80.0×8
Set 2 : 100.0×6
Set 3 : 100.0×6
Set 4 : 110.0×6
Set 5 : 120.0×4
Set 6 : 100×8
Set 7 : 60×12

Barbell Lunge

Set 1 : 60.0×16
Set 2 : 60.0×16
Set 3 : 60.0×16

Hanging Leg Raise

Set 1 : 12 Reps

Hanging Pike

Set 1 : 10 Reps
Set 2 : 12 Reps
Set 3 : 12 Reps

Lying Leg Curls

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

Rotary calf extension

Set 1 : 130.0×12 (pb 1rm increase)
Set 2 : 130.0×12
Set 3 : 130.0×12
Set 4 : 130.0×12

Cable Crunch

Set 1 : 85.0×12
Set 2 : 85.0×12
Set 3 : 85.0×12

Damage: Hip insertion. Very tender.

NOTES:  Hip playing up still. Squats were sloppy. Pretty fatigued as well. Trying to incorporate hammies back in. With the leg curls i have dropped the weight to about 70% and slowed the reps right down. On the down phase i could feel the hammies pull on the hip insertion but after about three reps i could feel it stretch and it felt a little better. I also got a cramp in the hamstrings after completing the sets and walking around. Lunges also were afecting the hip i was using the lunge as a hip stretch more than anything. I also decided to do some hanging pikes for funs and destroy the abs.

 

w10 – shoulder deload + injury

Activity: Weights
Training Partner: NA
Calories intake: 3240
Calories burned : 2905
Exercise calories: ~350

2013-02-25 mets

 

Barbell Shoulder Press

Set 1 : 50.0×8
Set 2 : 50.0×10
Set 3 : 50.0×8
Set 4 : 50.0×8
Set 5 : 40×8

Dumbbell Front Raise

Set 1 : 37.5×12
Set 2 : 37.5×10
Set 3 : 37.5×10
Set 4 : 18.0×15

Face pulls

Set 1 : 55.0×20
Set 2 : 55.0×15
Set 3 : 55.0×15

Wide-Grip Lat Pulldown

Set 1 : 60×13
Set 2 : 60.0×10 (trap hurting)
Set 3 : 60.0×10

Standing Low Pulley Deltoid Raise

Set 1 : 15.0×16
Set 2 : 15.0×15
Set 3 : 15.0×15

Barbell Shrug

Set 1 : 120.0×12
Set 2 : 120.0×12
Set 3 : 120.0×12

Dip Machine

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

Unilateral cable row

Set 1 : 50.0×12
Set 2 : 50.0×10
Set 3 : 50.0×10

Damage: Left trap tight , right trap knotted

NOTES:Wasn’t feeling particularly strong after this weekends big effort of killing calories and pushing 1 reps and an hour and a half of intense karate. Today was a deload session but i also had tight traps so most lifts were affected and some where close to the start of the workout my right trap popped and i couldn’t move my neck to the left. So any movement with a forward pushing motion hurt so i could not do tricep pushdowns etc. Everything else i did seemed ok. I jumped on the foam roller for a few minutes of popping pain but it’s still knotted up. Two weeks, I’ll  do a quick program change up with everything changed for a couple of weeks. Just to mix things up.

Activity: Weights
Training Partner: NA
Calories intake:   3307
Calories burned : ~3370
Exercise calories: ~ 975

2013-02-24 metsWL

Barbell Bench Press

Set 1 : 80.0×5
Set 2 : 85×6
Set 3 : 90×4
Set 4 : 80×6
Set 5 : 80×6

Pullups

Set 1 : 17.5×5
Set 2 : 17.5×5
Set 3 : 17.5×5
Set 4 : 17.5×4
Set 5 : 10.0×8
Set 6 : 0x12

Dip

Set 1 : 30.0×6
Set 2 : 30.0×5
Set 3 : 30.0×5
Set 4 : 20.0×8
Set 5 : 20.0×8

Dumbbell Concentration Curls

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

Barbell Standing Overhead Triceps Extension

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

clean and press

Set 1 : 70.0×2
Set 2 : 80.0×1
Set 3 : 82.5×1
Set 4 : 82.5×0
Set 5 : 60.0×5

Barbell Deadlift

Set 1 : 120.0×1
Set 2 : 140.0×1
Set 3 : 160.0×1

 

Damage: Hip annoyage , left trap tight .. foam rolled painful. Affected bench. Feels ok now. still tight but.

NOTES: After the ride i was still bored so i decided to do a little power session. Low rep heavy weights. Progressing on dips and pull ups are slowing down. So i’ll need to focus on some higher rep stuff soon. PB on the clean and press 82.5kg @77.8kg. Finished with Dead lift beause i was still feeling pretty good. I had a break in my training i taught a friend a few new techniques while i waited for a rack to become free ( number 1 on the mets chart) and it took way too long (number 2) is the 3 single deads.

 

 

 

 

cycling :D

Activity: Riding
Training Partner: Carissa
Calories intake:   2950
Exercise calories: ~800 (including other activities)

2013-02-24 endo

2013-02-24 mets

Test ride to make sure my MT bike actually works for next weekends mini triathlon :S

NOTES:First of all I relised my 18 speed bike only has two gears that work so i need to sort that out. Secondly i thought my tire was a little flat it requires about 50psi in the tire. So i ride to the servo and put the tester thing on it. 12 psi !!! no wonder my rides were hard. My sister wanted to ride so i rode to her place and we set off on a slow pace. She isn’t very fit so i had to constantly stop and wait every couple hundred meters but it was a good ride. Not fast but constant. I was worried about my hammies and hip but they were fine. Although, I got madcore pump in my quads in the first 3km I could bearly keep my legs on the pedals. So now all i need to do is ride twice as far in the same time lol.

 

w9 – shoulder

Activity: Weights
Training Partner: NA
Calories intake:   ~2,869
Calories burned : ~3500
Exercise calories: ~ 370

2013-02-22 bfm

2013-02-22 mets

 

Barbell Reverse Grip Bent Over Row

Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 60×15 (tut)
Set 5 : 60×15 (tut)
Set 6 : 40×15 (tut)

Clean

Set 1 : 60.0×5
Set 2 : 65.0×5
Set 3 : 70.0×5

Dumbbell Lateral Raise

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 20×12 (tut)
Set 5 : 20×12  (tut)

Straight Arm Push Down

Set 1 : 60.0×10
Set 2 : 65.0×10
Set 3 : 70.0×10
Set 4 : 30×15 (tut)
Set 5 : 30×15  (tut)

Barbell Shrug

Set 1 : 180.0×12
Set 2 : 180.0×10
Set 3 : 180.0×10
Set 4 : 120.0×15 (tut)
Set 5 : 120×15   (tut)

Bent Over Low Pulley Side Lateral

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 25.0×10

Damage: Hip annoyage , lower lubar tightness

NOTES: Extreme pump on the tricpes today after every set of anything. Hard to do anything today. But the session was pretty good over all. Keeping TUT up as much as possible.

 

 

 

 

 

 

w9 leggies

Activity: Weights
Training Partner: NA
Calories intake:   ~3,953
Calories burned : ~3550
Exercise calories: ~ 375

2013-02-20 bfm

2013-02-20 mets

 

Front Barbell Squat

Set 1: 40.0×10
Set 2: 50.0×8
Set 3: 50.0×10
Set 4: 50.0×10

Box squat

Set 1: 100.0×10
Set 2: 120.0×8
Set 3: 130.0×5
Set 4: 60×10

split squat

Set 1: 25.0×8
Set 2: 30.0×8
Set 3: 30.0×8

Barbell Hip Thrust

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

Hammer Curls

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

Seated Calf Raise

Set 1: 100.0×15
Set 2: 100.0×15
Set 3: 100.0×15
Set 4: 100.0×15 |

Cable Crunch

Set 1: 90.0×10
Set 2: 100.0×8
Set 3: 90.0×10

Damage: Hip, annoyage  , face damage to FACE, eye is healing.

NOTES: Two words on front squats. Farking awkward, i decided to try to get some more glute activation but i get way more butt wink than i do with regular squats. That and having issues keeping elbows forward and wrists from not caining.  Everything else was pretty good today. Could of done more on the squats but decided to keep it easy. Hip is really annoying. Trying to get more hip flexor and glute activation to see if it can be alleviated. We will see. Couldn’t continue on the 100kg crunches. The cable kept lifting me off the ground after a couple reps… dayam.

 

 

 

 

 

w9 – chesticals

Activity: Weights
Training Partner: NA
Calories intake:   2876
Calories burned : 3337
Exercise calories: 450+

2013-02-18 bfm

2013-02-18 METS

 

Dumbbell Incline Bench Press

Set 1: 45.0×12
Set 2: 80.0×8
Set 3: 85.0×5 (PB 1rm)
Set 4: 85.0×4
Set 5: 65.0×8

Cable Incline Fly

Set 1: 65.0×8
Set 2: 65.0×9
Set 3: 65.0×9
Set 4: 45.0×16

Palm up low cable fly

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

Speed BB bench

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

SSET 1 :

Barbell Standing Overhead Triceps Extension

Set 1: 35.0×8
Set 2: 30.0×10
Set 3: 30.0×10

21s

Set 1: 30.0×21
Set 2: 30.0×24 (pb)
Set 3: 30.0×21

SSET 2:

Barbell Close Grip Bench Press

Set 1: 40.0×12
Set 2: 50.0×8
Set 3: 50.0×8

Cable One Arm Tricep Extension

Set 1: 25.0×10
Set 2: 30×12
Set 3: 30×12

Damage: Hip, annoyage  , face damage to FACE, eye is healing.

NOTES: Carb up yesterday was successful. I managed to get such a pump today on my bi and tricep i couldn’t even move them after a set. Feeling pretty good over all this session a couple of 1rm increases. Not much to report right now.

 

 

MMA styled circuits

Activity: CT
Training Partner: Carissa
Calories intake:   2740
Exercise calories: ~750 (including other activities)

2013-02-17 mets

 

10 – 1  reps

tyre flips
MB slams
Box jumps (60 cm)
Ground and pound bag combo’s
x10 Skipping (100 – 10)

Resisted Bear Crawls 2x10m after each set.

 

NOTES: Pretty good session, relised my HRM wasn’t synced up so no heart rate for this activity. Wasn’t too stressful, bear crawls were awesome though. My sister isn’t really strong enough to get enough resistance. We hit a small mat that we use for the cars and she was using it like a toboggan i was dragging her along the garage. Must of looked funny.  I think i might try a tyre flippathon soon. Just for the fun.

w8 DL – LEGS

Activity: Weights
Training Partner: NA
Calories intake: 2900
Calories burned : 3100
Exercise calories: ~520

2013-02-16 bfm

2013-02-16 mets
Leg Press

Set 1: 160.0×12 (slow reps)
Set 2: 180.0×12
Set 3: 200.0×12

Seated Leg Curl

Set 1: 50.0×15 (hip playing up)
Set 2: 60.0×12
Set 3: 60.0×12

EZ-Bar Curl

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

Barbell Full Squat

Set 1: 100.0×6
Set 2: 120.0×3
Set 3: 100.0×6

Rotary calf extension

Set 1: 120.0×12
Set 2: 120.0×12
Set 3: 130.0×10
Set 4: 130.0×12 (pb 1rm)

Cable Triceps Pushdown

Set 1: 80.0×12
Set 2: 85.0×10
Set 3: 90.0×10 (pb 1rm)

Damage: Left Hip Insertion

NOTES: Little light session today. Hip insertion is playing up in a big way. So need to take it easier. Trying to loosen hamstrings a bit by stretching. Worried this might become a permanent injury soon. Still doing the physio stuff i was shown last time this showed up. Really focusing on eccentric work too. Today seemed a little like a wasted session.

Hiit + bros

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 3575
Calorie B urn:  ~4300
Exercise calories: ~330

Session : Interval + bro work

2013-02-15 bfm

2013-02-15 mets 

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

BROTIMES-

Ez Bar Brocep curlz – 5×8 x 50kg
Dips with launch – 4 x 15 reps

Rowing machine – 5 mins.

NOTES: Just a quick session. Keeping the intervals over 16 km/h. Decided to do some bro work with a mate for something to do then i finished off with rowing until he finished his session :). Decided for fun to do some jumping dips so on the way up you launch off the bar get airborne then dip again. Very impressive!