Archive for May, 2013
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.
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.
w10 – deplete 2
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.