Archive for March, 2013

w3 – leggies

Activity: Weights
Training Partner: NA
Calories intake:   2844
Exercise calories: 452

Box squat

Set 1 : 60.0×12
Set 2 : 80.0×12
Set 3 : 80×10
Set 4 : 100×10
Set 5 : 100×10
Set 6 : 130×3 (huge fail on rep 4)

SSET 1: Leg Press

Set 1 : 200.0×10 (slow reps)
Set 2 : 200.0×10
Set 3 : 220.0×10
Set 4 : 220.0×10

SSET 1: Hammer Curls

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

SSET 2:  Cable Standing Triceps Extension

Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 45.0×12

SSET2: Seated Leg Curl

Set 1 : 50.0×12
Set 2 : 50.0×15
Set 3 : 50.0×15

SSET 3: 21s

Set 1 : 25.0×21
Set 2 : 30.0×21
Set 3 : 30.0×21

SSET 3:  Barbell Hip Thrust

Set 1 : 55.0×10
Set 2 : 50.0×10
Set 3 : 55.0×10

SSET 4: Dip

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

SSET 4: box jump Multiple Response

Set 1 : 12 Laps/Reps (60cm box)
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Damage:  Lower lumbar tightness.

NOTES:  Bit weak today going into the gym. Seems to happen when ever i get to the gym before 9am. Lower spine and hip feels out of alignment, so i decided to wear my belt for the first time in a long long time. Can’t say it made much difference. I felt a tingle in the lumbar doing 200kg leg press so i didn’t go too much heavier. Still a solid session. Slowed the reps down and tried to get the pump happening. My Bi’s were pretty much locked after the session.

 

Grunt pics

A selection of pictures from the grunt race a couple of weeks ago.

w2 CT 1

Activity: CT
Training Partner: Carissa
Calories intake: 2950
Exercise calories: ~300

2013-03-29 CTHIT

Session : CT

Set 1:  10 rounds for time

20x air squats
10 x push up
10-1 Burpees (10 9 8 etc)

TIME : 8:13

Sets 2: 5-1’s

100-80-60-40-20 Focus Pad punching
30-20-20-15-10 Crunch
20-20-15-15-10 MB Pass
10-10-10-10-10 MB slams

Time: 10:19 (wasted time getting mits on)

Set 3:

200 x KB swings (20L/20R)

Time : 5:02

NOTES: For some reason i thought my gym was open today. So i get my stuff ready have some crazy pre workout. Get to gym and it’s closed. So i drive home but i am pumped as shit to doa workout. Call my sister to see if she is up for a workout. She comes over straight away. As you know my mate is in that fitter faster strong competition. She sent me the workout on thursday with her time of 10:18. So i thought i would give it a crack even though legs a little tender. BOOOOOOOOOM 8:13. Still pumped i decided to continue on and so some other stuff while i was feeling energetic.  Good session. I have a feeling my lumbar will be sore tomorrow but. Total workout was about 38 mins but i stopped the HRM between sets.

w2 – c1 – deads and things

Activity: Weights
Training Partner: DAVE!
Calories intake:   3180
Exercise calories: ~ 300

Barbell Reverse Grip Bent Over Row

Set 1 : 60.0×12
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 40×15
Set 5 : 40×15

Barbell Deadlift

Set 1 : 100.0×5
Set 2 : 120.0×5
Set 3 : 140.0×5
Set 4 : 160.0×1
Set 5 : 100.0×6
Set 6 : 100.0×6

Straight Arm Push Down

Set 1 : 50.0×12
Set 2 : 70.0×10
Set 3 : 70.0×10

Standing Low Pulley Deltoid Raise

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

Cable Reverse Fly

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

Dumbbell Shoulder Press

Set 1 : 55.0×8
Set 2 : 55.0×8
Set 3 : 55.0×8

 

Damage: none.

NOTES: Dave wanted to do a session so we did a quick session tonight. Still tried to go pretty heavy. Was a nice session. Not struggling at all. I like training at night. Seems to have more energy and power . Pity work gets in the way. Had to work around all the bros tonight and chicks doing 5cm ROM squats. So a couple of things didn’t get done. 160kg dead went up really easy, but didn’t want to push higher tonight.

 

 

 

 

 

 

CT – Back to the basics

Activity: CT
Training Partner: Carissa
Calories intake:   3750
Exercise calories: ~350

2013-03-26 CT

 

3 Rounds

20 x Kb Swing
5 x (ps) KB TGU
20 x MB slams
10 X burpee -> pullup
20 x Front bag kicks

3 rounds

10 x tyre flips
10 X MB Circles
10 x KB clean and press
10 X 4 punch -> Sprawl
2x5m Partner push

3x

20 x crunch and punch
20 x MB russian Twist
10 x resisted leg raises
10 x wrestler sit out

Damage : Quads

NOTES: Couldn’t try the FFS challenge this week as i couldn’t even squat parallel yet. So just did some old school CT work. Bit weird, weight i used to do felt really light.

w2 – cy1 – chest and randoms

Activity: Weights
Training Partner: NA
Calories intake:   2980
Exercise calories: 540

Cardio bits:

Skipping: 12×100 skips over ~ 13 minutes.
Walking: 2.5 km
Weights

Dumbbell Incline Bench Press

Set 1 : 55.0×12
Set 2 : 75.0×8
Set 3 : 85.0×5
Set 4 : 75×6
Set 5 : 60×10

Cable Incline Fly

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 45.0×15
Set 5 : 45×15

Palm up low cable fly

Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10
Set 4 : 45.0×12

Preacher Curl

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

Barbell Close Grip Bench Press

Set 1 : 60.0×8
Set 2 : 60.0×6
Set 3 : 40.0×12
Set 4 : 40×12

Dumbbell Seated Bicep Curl

Set 1 : 30.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Straight Arm Dumbbell Pullover

Set 1 : 27.5×10
Set 2 : 27.5×12
Set 3 : 27.5×12

Damage:  Legs: Robocop ~ level > 9000

robo

NOTES:  Holy Leg DOMS batman. Yesterday my legs were a little tender. Today we are taking original 1987  robocop levels of DOMS. Took me a good 30 seconds to get down my 3 stairs out of my house and i dropped some stuff on the floor .. it was gone forever. This morning i could not try my fitness conditioning circuit. So i just had to skip while my sister tried it. Was looking forward to it to see where i would place but there is no chance. Walking the dog was a huge challenge as she likes to pull on the leash. Hopefully the recovery ride will help loosen them up. Couldnt rest DB on my legs for bench either today so it was a little lower than usual. Everything else was on par.. or a little more volume.

 

 

w1 cy 1 – legs and stuff

Activity: Weights
Training Partner: NA
Calories intake:   3582
Exercise calories: 394

Barbell Full Squat

Set 1 : 80.0×6
Set 2 : 100.0×5
Set 3 : 110.0×5
Set 4 : 120.0×3
Set 5 : 130.0×0  (huge fail)

Barbell Lunge

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

TSET1:  Lying Leg Curls

Set 1 : 45.0×12
Set 2 : 45.0×12
Set 3 : 45.0×12
Set 4 : 45×12
Set 5 : 45×12

TSET 1:  Standing Biceps Cable Curl

Set 1 : 70.0×10
Set 2 : 80×10
Set 3 : 80.0×10
Set 4 : 50.0×15
Set 5 : 50×15

TSET1:  Cable Triceps Pushdown

Set 1 : 80.0×10
Set 2 : 80.0×12
Set 3 : 85.0×10 (PB)
Set 4 : 40×20
Set 5 : 40×20

TSET2:  Leg Press

Set 1 : 140.0×5
Set 2 : 180.0×5
Set 3 : 220.0×5
Set 4 : 260.0×5
Set 5 : 300.0×5

TSET2:  Cable Crunch

Set 1 : 85.0×10
Set 2 : 85.0×10
Set 3 : 85×10
Set 4 : 60×15
Set 5 : 60×12

TSET2:  Dip

Set 1 : 0.0×12
Set 2 : 0.0×10
Set 3 : 0.0×10

SSET1:  Cable Cross Over

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

SSET1: Cable Standing One Arm Bicep Curl

Set 1 : 35.0×8
Set 2 : 20×10
Set 3 : 20×10

Damage: None

NOTES:  Feeling a little tired the last couple of days i think the constant early wake ups took a toll. Training today was ok. First leg session in a couple weeks. Bit over the place with strength.

Miit

Activity: Running (MIIT)
Training Partner: NA
Calories intake: 3074
Exercise calories: ~300

Session : Interval

2013-03-21 mitt

 

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

NOTES: Miit Session, just keeping the cardio up. Taking it easy on cns at the moment. No issues here. No struggles. Just light and easy.

 

w1 cycle 1 – shoulder

Activity: Weights
Training Partner: NA
Calories intake:   3208
Exercise calories: 340+

Barbell Shoulder Press

Set 1 : 60.0×5
Set 2 : 65.0×5
Set 3 : 65.0×5
Set 4 : 40.0×10 (tut)
Set 5 : 40.0×10

Cable Front Raise

Set 1 : 10.0×12 (tut)
Set 2 : 12.5×12
Set 3 : 12.5×10

Wide-Grip Lat Pulldown

Set 1 : 70.0×10
Set 2 : 80.0×10
Set 3 : 80.0×8
Set 4 : 40×12 (tut)
Set 5 : 40×12

Standing Low Pulley Deltoid Raise

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

Face pulls

Set 1 : 70.0×10
Set 2 : 80.0×10
Set 3 : 80.0×8
Set 4 : 40.0×15  (burn set)

SSET1:   Dumbbell Bent Over Delt Raise

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

SSET1: Barbell Standing Overhead Triceps Extension

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×12

Damage: calf damage fixed..

NOTES:  Pretty decent session today. Feeling like i am not getting stronger though. I can notice the difference after not having CM for a few weeks. Really keeping the tension on. Getting huge burn everywhere which is awesome. Quick note , that little challenge i did last week. I checked results today which mine was 15590kg i thought i would get smashed. The closest person was 11520kg. So i was blown away lol. i guess my shitty lunges paid off.

w1 – cycle 1

Activity: Weights
Training Partner: NA
Calories intake:   2800
Exercise calories: 358+

Dumbbell Bench Press

Set 1 : 90.0×5 (pb 1rm)
Set 2 : 90.0×4
Set 3 : 80.0×6
Set 4 : 60.0×10
Set 5 : 60.0×10

Barbell Bent Over Row

Set 1 : 90.0×5
Set 2 : 100.0×5 (not happy with form)
Set 3 : 90.0×5
Set 4 : 80.0×8
Set 5 : 60.0×12

Dip

Set 1 : 30.0×5
Set 2 : 30.0×6 (not happy with ROM so dropped weight)
Set 3 : 20.0×6
Set 4 : 10.0×10
Set 5 : 0.0×12

Pullups

Set 1 : 17.5×5
Set 2 : 17.5×5
Set 3 : 17.5×5
Set 4 : 0.0×8
Set 5 : 0.0×7

clean and press

Set 1 : 65.0×1
Set 2 : 70.0×1
Set 3 : 80.0×1

Decline Crunch

Set 1 : 20 Reps
Set 2 : 20 Reps
Set 3 : 20 Reps

Standing Biceps Cable Curl

Set 1 : 50.0×15
Set 2 : 50×15
Set 3 : 50.0×12

Damage: major calf damage

NOTES:  Week one of new cycle. Going to follow this format for a bit. With power i will go 5×3 , 5×5 , 3×5 , 5×1. This session wasn’t too bad. One PB and the rest are about the same. Everything seems loose and feeling good. I did some crunches and curls while waiting for cable cross over. But this dude did every single variation of flyes ever thought about. So after i finished my curls i called it a day. Pretty sure this guy is still doing flyes.