Archive for April, 2013

w8 – Bleh chest

Activity: Weights
Training Partner: NA
Calories intake:   3288
Exercise calories: 350

Dumbbell Incline Bench Press
Set 1 : 40.0×15
Set 2 : 80.0×8
Set 3 : 80.0×7
Set 4 : 80.0×6
Set 5 : 50×15

Cable Incline Fly

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

Palm up low cable fly
Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 40.0×15

Barbell Close Grip Bench Press
Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12
Set 4 : 40.0×15

Straight Arm Dumbbell Pullover
Set 1 : 32.5×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Damage:  Just about the whole body, front delts really tender ? Biceps feel like its knotted. , right trap is playing up, quads.

NOTES: One of those days. Pretty shitty mood today. Couldn’t go hard as usual due to many annoying injuries. Everything was sore and i didn’t want to damage anything so i decided to give arms a rest and try to focus on chest without too much delt.  Finished off my session kicking the heavy bag at the gym.  The bag is about 60-65kg so it’s pretty decent to kick.

 

 

 

 

w8 – Leggies

Activity: Weights
Training Partner: NA
Calories intake:   2960
Exercise calories: 399

QSET 1:

Leg Press

Set 1 : 140.0×15
Set 2 : 160.0×15
Set 3 : 160.0×15
Set 4 : 160.0×10
Set 5 : 160.0×10
Set 6 : 160.0×10
Set 7 : 160×10
Set 8 : 160×10
Set 9 : 160×10
Set 10 : 160×10

QSET 1:

Triceps Pushdown – Rope

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

QSET 1:

Barbell Full Squat
116.66
Set 1 : 60.0×5
Set 2 : 80.0×6
Set 3 : 80.0×5
Set 4 : 80.0×5
Set 5 : 90.0×5
Set 6 : 100×5
Set 7 : 100×4
Set 8 : 80×5
Set 9 : 80×5
Set 10 : 60×8
QSET 1:

Standing Biceps Cable Curl

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

SSET1:

Barbell Hip Thrust

Set 1 : 55.0×10
Set 2 : 50.0×10
Set 3 : 55.0×10
SSET1:

Hammer Curls

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

SSET2:

Lying Leg Curls

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

SSET2:

Hanging Leg Raise

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

SSET3:

Rotary calf extension

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

SSET3:

Cable Standing One Arm Bicep Curl

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

Damage:  Lower lumbar , hip flexor

NOTES: After refeed day i was feeling pretty full of energy today. Lower lumbar is playing up a bit. So i decided not to go heavy and just go volume instead. Manager of the gym was working out next to me and said i should stop squatting because i make it look to easy. His max is 90kg lol. Pretty good session. The leg press was more of a explosive push session. Everything was pretty good.

 

 

 

Cardio training

Activity: Sprint
Training Partner: BEN
Calories intake:  3540
Exercise calories: 275

2013-04-27 shuttle

Warm up shuttles

circuit 1 : 3 x

Square shuttle X 3
Resisted Run 5m X 2
Sprint 25m

circuit 2 : 3x

pirate ship shuttle x 3
Resisted Run  x 2
Sprint 25m

Circuit 3: 5x

jog x 2 x 5m
Sprint 25m

Damage:  Right trap

NOTES: Sick of hitt. Today Ben and I did shuttle sprints. It ALWAYS kicks my ass so much. It’s awesome. Coming up with some decent circuits.  Always at the verge of puking by the end. But it’s awesome :).

w7 upper again

Activity: Weights
Training Partner: Ross
Calories intake:   3380
Exercise calories: 405

Barbell Bench Press

Set 1 : 60.0×12
Set 2 : 80.0×10
Set 3 : 100.0×4
Set 4 : 100.0×4
Set 5 : 100×5

Pullups

Set 1 : 0.0×10
Set 2 : 10.0×6
Set 3 : 10.0×5
Set 4 : 10.0×5

Dip

Set 1 : 0.0×15
Set 2 : 10.0×10
Set 3 : 30.0×6
Set 4 : 30.0×6
Set 5 : 0.0×15

One Arm Dumbell Row

Set 1 : 37.5×8
Set 2 : 40.0×8
Set 3 : 40.0×8

Push Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 60.0×8

Cable Cross Over

Set 1 : 77.0×10
Set 2 : 77.0×10
Set 3 : 77.0×10
Set 4 : 50.0×22

Triceps Pushdown – Rope

Set 1 : 50.0×25
Set 2 : 60.0×10
Set 3 : 70.0×12
Set 4 : 50.0×15 (paused reps)

Alternate Hammer Curl

Set 1 : 17.5×12
Set 2 : 17.5×12
Set 3 : 17.5×12

Damage:  Right trap, cracklie and pop

NOTES: Today was supposed to be legs day but i had a training session with my mate and he being the genius he is . Managed to get a piece of glass about 6cm long and about 2.5 cm wide through his foot so he couldn’t do legs today. We just powered it up. Hard session, enjoyed it a lot. Taught my mate a few techniques so he can build his lats and back.

Some pics for my proof i wasn’t fat album

week804181c

week8041812

 

w7 – shoulback

Activity: Weights
Training Partner: NA
Calories intake:   2850
Exercise calories: 285

Barbell Shoulder Press

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

Cable Front Raise

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10

Dumbbell Arnold Press

Set 1 : 55.0×8
Set 2 : 55.0×8
Set 3 : 50.0×8

Face pulls

Set 1 : 70.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 80.0×10

Pullups

Set 1 : 0.0×8 (couldn’t do pullups 3 days in a row.. shame)

Unilateral cable row

Set 1 : 55.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Wide-Grip Lat Pulldown

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

Barbell Reverse Grip Bent Over Row

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

Damage:  Left Side Dealt.

NOTES: Hyper day. Side delt was a little annoying today so i am giving a rest.

w7 – POWAH

Activity: Weights
Training Partner: NA
Calories intake:   3120
Exercise calories: 355
Barbell Bench Press
Set 1 : 60.0×10
Set 2 : 60.0×6
Set 3 : 80.0×6
Set 4 : 90.0×4
Set 5 : 90.0×3
Set 6 : 100×4
Set 7 : 60×10

Barbell Bent Over Row

Set 1 : 80.0×10
Set 2 : 100.0×5
Set 3 : 100.0×5
Set 4 : 100.0×5
Set 5 : 100.0×5
Set 6 : 80×10

Barbell Shrug

Set 1 : 200.0×10
Set 2 : 220.0×10
Set 3 : 220.0×10
Set 4 : 220.0×10

SSET1: Pullups

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

SSET1: Hanging Leg Raise

Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Dip

Set 1 : 0.0×12
Set 2 : 0.0×15
Set 3 : 0.0×15
Set 4 : 0.0×15
(foam rolled my trap between sets)

Cable Cross Over

Set 1 : 80.0×10
Set 2 : 90.0×10
Set 3 : 100.0×7
Set 4 : 90.0×10
|

Barbell Decline Bench Press

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

 

Damage:  Right trap, cracklie and pop

NOTES: POWAH day. Lifting trucks for reps etc. I was up having a nerdgasm over the meteor showers last night so i got minimal sleep. So i thought todays session would not go so well, but i was wrong. Pretty strong session, everything was good EXCEPT i forgot my damn weight belt so i didn’t do weighted dips and pull ups so i did super slow and controlled. Put it back into some weak point training too. Chest is puss.

w6 randomness

Activity: Weights
Training Partner: LOUISE
Calories intake:   2960
Exercise calories: 860

SSET: 10-1

Pushup – Varied width
20kg weighted situp
pull up 5×5

Hang clean and press 3×10 50kg
deadlift 3×10 x 120kg
cable shoulder raise – 3×10 x 30kg

10km sprint on bike.

NOTES: First of all , mother fucking bacon pancakes should be illegal that’s how good they are. Smashed a HUGE breakfast today. Louise wanted to train today and I was helping out with the challenge she was doing. Then a little lifting. Then keeping company for some of the 90km iron man ride she needs to do. Mixed bag session today it was pretty good. The ride put me in a good mood. It was a 10km sprint.

Project Barstar is on it’s way i made a decision i am going to master a few bar workouts. I am modifying my pull up frame in to a full bar frame so i can do some sick muscle up’s ,levers, flags and  Planches.   i am weak as fuark in that area so it will be a good challenge. Also did a causal 12km walk with a mate this arvo just for something to do.

w6 – legorama

Activity: Weights
Training Partner: NA
Calories intake:   3650
Exercise calories: 458
Leg Press

Set 1 : 140.0×15
Set 2 : 140.0×15
Set 3 : 140.0×15
Set 4 : 140.0×15

Lying Leg Curls

Set 1 : 45.0×15
Set 2 : 45.0×15
Set 3 : 45.0×15

Cable Triceps Pushdown

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 70×12
Set 4 : 50.0×20
Set 5 : 65×12
Set 6 : 80×10

Box squat

Set 1 : 60.0×6
Set 2 : 80.0×6
Set 3 : 100.0×6
Set 4 : 120×3
Set 5 : 120×3
Set 6 : 120×3
Set 7 : 120×3
Set 8 : 120×3
Set 9 : 100×5
Set 10 : 80×5
Set 11 : 60×8

EZ-Bar Curl
Set 1 : 30.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12
Set 4 : 40×12

Hammer Curls

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

Standing Biceps Cable Curl

Set 1 : 50.0×20
Set 2 : 50.0×20
Set 3 : 50.0×20
Set 4 : 50.0×20

Dip

Set 1 : 0.0×20
Set 2 : 0.0×20
Set 3 : 0.0×20
Set 4 : 0.0×20

Damage:  erector spinae.

NOTES: Erectors were FUBAR, even bending forward slightly hurt today. But fuck you back. It’s mother fucking leg day. I couldn’t load up huge so i just focus on form and slow time under tension. Just needed to lift something heavy. Fucked mentality last few days. I just want to destroy myself as much as possible.  GOT rustled hard this week reading stuff online. I need to get my goals in order instead of being all over the fucking shop like usual, mind in 10 different directions. So i need to make the decision now and stick with it. I couldn’t smash the back too hard so i went all bro … arms to the fuckin max. Talking to my PL mate .. he thinks i should aim for a PL comp or maybe do a BB comp .. just for the experience. I want to gain at least 6kg of lean mass within 5 months. So i gotta go all out from now. No excuses bitch

HiiT

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2,575
Exercise calories: ~308

Session : Interval

2013-04-18 hiit

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

 

NOTES: Aint nothing but a peanut.

Dead back and shoulder

Activity: Weights
Training Partner: NA
Calories intake:   3805
Exercise calories: 280

Barbell Deadlift
et 1 : 60.0×10
Set 2 : 100.0×6
Set 3 : 120.0×5
Set 4 : 140.0×5
Set 5 : 160.0×3
Set 6 : 160.0×3
Set 7 : 160×3
Set 8 : 170×1
Straight Arm Push Down

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

Dumbbell Lateral Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Set 4 : 30.0×10
Set 5 : 16×12

Pec dec reversed

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

Cable Reverse Fly

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

Damage:  Erectors , left delt

NOTES: Weird session today plan was to do some back and shoulders. Deadlifts were on the cards today. I wasn’t planning to do anything particularly heavy but was feeling pretty good.
Last set of 160kg deads, struggled on rep 2. I think i may have done some damage to the erectors as i felt my abs kicking in a bit more than usual. After rep 3 it was ok. A few minutes later feeling quite the pump in the lower back. I couldn’t do bent over rows. Started on some straight arm pulldowns. Then i felt sick. It went away after a few minutes but it put my workout off after that. Couldn’t deal with any lower back with the pump. So just worked on delts afterwards. I’ll pick up traps and middle back next time. It was still a good lifting session other than that little hiccup.