Archive for May, 2013

w11- ct

Activity: CT
Training Partner: Carissa
Calories intake:   4021
Exercise calories: 307

2013-05-25 CT

20-0  (-2 a set)

Kb Swing
KB row
KB Clean and press
Lunge and kick on heavy bags

10 REPS – Tyre Flip – Jump Through Burpee
5 Reps Commodore Push :D

Damage:  NONE

NOTES: Quick cardio session.

W11 – last session

Activity: Weights
Training Partner: NA
Calories intake:   2955
Exercise calories: 377

Barbell Reverse Grip Bent Over Row
Set 1 : 40.0×15
Set 2 : 60.0×12
Set 3 : 80.0×10
Set 4 : 80.0×8
Set 5 : 80.0×8
Set 6 : 60.0×12
Clean
Set 1 : 60.0×5
Set 2 : 70.0×3
Set 3 : 80.0×1

Face pulls
Set 1 : 60.0×15
Set 2 : 70.0×12
Set 3 : 70.0×12
Set 4 : 70.0×12
Set 5 : 50.0×15

Straight Arm Push Down
Set 1 : 60×12
Set 2 : 60×12
Set 3 : 60×12
Set 4 : 40×15

Bent Over Low Pulley Side Lateral

Set 1 : 20.0×12
Set 2 : 25.0×12
Set 3 : 25.0×12

Chin-Up
Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10

Dumbbell Lateral Raise
Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Damage:  right rear delt.

NOTES: Last gym session for a month :(

w11 cruise

Activity: Weights
Training Partner: NA
Calories intake:   3520
Exercise calories: 375
Box squat
Set 1 : 60.0×8
Set 2 : 70×5
Set 3 : 80×5
Set 4 : 90×5
Set 5 : 100×5
Set 6 : 110×5
Set 7 : 120×5

Leg Press
Set 1 : 140.0×10
Set 2 : 140.0×10
Set 3 : 160.0×10
Set 4 : 160.0×10
Set 5 : 180.0×10
Set 6 : 180.0×10

Cable Crunch
Set 1 : 80.0×12
Set 2 : 90.0×10
Set 3 : 90.0×10

Hanging Leg Raise
Set 1 : 15 Laps/Reps
Set 2 : 15 Laps/Reps
Set 3 : 15 Laps/Reps

Lying Leg Curls
Set 1 : 45.0×15
Set 2 : 45.0×15
Set 3 : 45.0×15

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

Damage:  right rear delt.

NOTES: Cruise mode.

added hiit

 

Session : Interval

2013-05-20

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

 

NOTES: getting rid of some stress.

w11 – screwing around until holidays

Activity: Weights
Training Partner: NA
Calories intake:   3250
Exercise calories: 305

Dumbbell Incline Bench Press
Set 1 : 70.0×8
Set 2 : 80.0×8
Set 3 : 80.0×7
Set 4 : 80.0×6
Set 5 : 60.0×8

Cable Incline Fly

Set 1 : 80.0×10 (PB)
Set 2 : 70.0×10
Set 3 : 70.0×8
Set 4 : 50.0×12

Palm up low cable fly

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

Speed BB bench

Set 1 : 80.0×3
Set 2 : 90.0×1
Set 3 : 60.0×6

Barbell Close Grip Bench Press

Set 1 : 50.0×12
Set 2 : 60.0×8
Set 3 : 60.0×8

Preacher Curl

Set 1 : 35.0×12
Set 2 : 35.0×12
Set 3 : 35.0×12
Set 4 : 35.0×12

Triceps Pushdown – Rope

Set 1 : 50.0×15
Set 2 : 60.0×14
Set 3 : 70.0×12
Damage:  right rear delt.

NOTES: Ate like a pig the last 2 days after photos. I should of done thing before the shoot. I look twice as massive haha. Never mind. Training is kind of on idle until i return to holidays . Cruise mode until then.  Nothing hardcore. Just some random crap. Had major fatigue this morning, it’s expected with the last few days i have had.

End of cycle – conditioning

Activity: CT
Training Partner: NA
Calories intake:   2950
Exercise calories: 375

3x
20 x MB Slam
12 x Side Slams
10 x Tyre Flips + Jump through
20 X Mb Russian twists

3x
20 X Plyo Pushup
20 x MB pass
20 x MB Wall Balls
20 X MB Reach and Grabs

2x

10 X ARO
12 X Lateral Burpees
20 X crunch and punch
45 sec plank
Damage:  right trap.

NOTES: End of this cycle of training. It’s been interesting for sure. I accumulated a bit of mass on my chest and certainly my delts. Fitness wise is pretty much status quo. I haven’t improved or got worse. I can still run 5km without stopping so that is good enough for me. We also had the grunt during this cycle which was the toughest event i have done so far. In a week and a half i will be in the USA for 3 weeks of holidays. So there will be little or no training during that time. When i come back i’m going to get back into it huge. A few new goals when i get back. Just want to continue to improve, and inspire. Tough mudder in august, this will be interesting. I think it’s going to be all fun times in the next 6 months.

END OF DEPLETION

End of depletion.

I didn’t get anywhere as lean as i wanted. Having only 2 weeks to get as lean as possible was hard. Emotional times, strength went STRAIGHT out the window. Food was so bland and shitty.
Still i managed to lose 4kg and ~2% bf in two weeks. Feels good to be over. Now i know what to do after next bulk cycle.

PROGRESS-800x1050

 

 

w10 – deplete 2

3pzs5y

 

Activity: Weights
Training Partner: NA
Calories intake:   2180
Exercise calories: 250
Dumbbell Lateral Raise
Set 1 : 14.0×20
Set 2 : 25.0×20
Set 3 : 20.0×20
Set 4 : 14.0×20
Dumbbell Front Raise

Set 1 : 14.0×20
Set 2 : 14.0×20
Set 3 : 14.0×20
Set 4 : 14.0×20

Push Press

Set 1 : 20.0×20
Set 2 : 25.0×20
Set 3 : 25.0×20

Face Pull
Set 1 : 30.0×20
Set 2 : 30.0×20
Set 3 : 30.0×20

Cable Reverse Fly
Set 1 : 20.0×13
Set 2 : 20.0×13
Set 3 : 20.0×13

Dip
Set 1 : 0.0×12
Set 2 : 0.0×15
Set 3 : 0.0×15

Alternate Hammer Curl
Set 1 : 12.5×12
Set 2 : 12.5×12
Set 3 : 12.5×12

Damage:  none

NOTES: Feeling pretty decent actually today. Increased carbs to about 100g. Looking pretty shredded. Girl i haven’t seen at the gym runs up to me and was like FUARK dude what the fark you been doing. Hopefully, i am under my goal by saturdaym straigtions in my shoulders are getting pretty good, i’m starting too look like a road map with my viens too. . I don’t want to ruin this carb up. I have to remove all my hair tomorrow which is going to be fun!

w10 deplete 1

Activity: Weights
Training Partner: NA
Calories intake:   2,135
Exercise calories: 250
Dumbbell Bench Press

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

Cable Cross Over

Set 1 : 30.0×20
Set 2 : 30.0×20
Set 3 : 30.0×20
Set 4 : 30.0×20

Straight Arm Dumbbell Pullover

Set 1 : 15.0×20
Set 2 : 15.0×20
Set 3 : 15.0×20

Bench Pushups

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

Hanging Leg Raise

Set 1 : 12 Laps/Reps
Set 2 : 15 Laps/Reps
Set 3 : 15 Laps/Reps

Wide Grip Lat Pulldown

Set 1 : 40.0×15
Set 2 : 30.0×20
Set 3 : 30.0×20

Barbell Incline Bench Press

Set 1 : 30.0×20
Set 2 : 30.0×20
Set 3 : 30.0×20

Barbell Reverse Grip Bent Over Row

Set 1 : 40.0×20
Set 2 : 40.0×20
Set 3 : 40.0×20

Barbell Deadlift

Set 1 : 80.0×8
Set 2 : 80.0×10
Set 3 : 80.0×10

Damage:  Left Delt.

NOTES: The plan was to do a depletion weights session then a bike ride. I didn’t get to the bike ride. I was stuffed after this session. So i might do the ride tommorow.

w10 – cuttin like jager

Activity: Weights
Training Partner: NA
Calories intake:   2,135
Exercise calories: 190

Box squat

Set 1 : 60.0×12
Set 2 : 80.0×10
Set 3 : 100.0×10
Set 4 : 80×10
Set 5 : 105×10
Set 6 : 85×10
Set 7 : 60×15

Lying Leg Curls

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

Rotary calf extension

Set 1 : 100.0×10
Set 2 : 100.0×12
Set 3 : 100.0×12
Set 4 : 100.0×12
Damage:  Thorasic spine , lumbar

NOTES: One of the worst workouts i have ever had. Extreme cut had a major impact today. So weak, i understand why they don’t want you doing much during a deplete week. Almost vomited today on leg curls haha :). Down to 76.0 , 78cm waist .. looking flat.