Archive for July, 2013

Check in

Weight: 82.4kg
Waist: 85cm (bloating)
BF: ~11% fat being held on the assss

Measurement:

Chest : 108 cm
waist: 85cm
Arms: 41cm
Thigh: 62cm
Calf : 42cm

2013-07-31 report 1

2013-07-31 report2

Thoughts: Even though measurements are much the same, the composition has changed heaps. Having several comments about it over the last month. Been picking up the training , now i have a partner things are starting to really ramp up again. Wanting to smash gym all the time! Mutant mode to be achieved by October. HAPPY with my new PB’s . New goals are being setup.

Nutrition: Added 500 calories extra this round. AVG 3200 – 3600. Broscience time. I have been changing the diet slightly to increase testosterone and reduce estrogen. I feel this is taking effect. Keeping a 40/30/30 ratio for now until a cut in October. Hopefully make it up to about 85kg.

Mental: Up and down, I am glad gym is here. Not sure what would be happening if i was not lifting. Been working on a few things in my personal life. More socially active. More confidence since packing on more mass. People take you more seriously for some reason.

Other stuff: I am happy i can help a few of my mates achieve thier fitness goals. I’ve added another 2-3 people to that list over the last few weeks!

w6 – shoulder back

Activity: weights
Training Partner: NA
Calories intake: 3450
Est Cal burn: 3795

2013-07-31 Mets
Dumbbell Arnold Press

Set 1 : 30.0×12
Set 2 : 55.0×6
Set 3 : 60.0×5
Set 4 : 65.0×6 (pb)
Set 5 : 70×6 (pb)

Face pulls

Set 1 : 75.0×10
Set 2 : 75.0×10
Set 3 : 75.0×10
Set 4 : 36.0×20 (tut 45 + hold)

Straight Arm Push Down

Set 1 : 75.0×10
Set 2 : 75.0×10
Set 3 : 75.0×10

Pullups

Set 1 : 10.0×6
Set 2 : 10.0×6
Set 3 : 10.0×6

Standing Low Pulley Deltoid Raise

Set 1 : 36.0×10
Set 2 : 36.0×10
Set 3 : 36.0×10 (holds)

Barbell Bent Over Row
Set 1 : 60.0×12
Set 2 : 70.0×12
Set 3 : 70.0×12

IRON cross

10kg – 50 seconds.

Damage: right rotator tight, right delt

NOTES: Refer to next post :).

w6 – 1rm

Activity: weights
Training Partner: NA
Calories intake: 3,157
Est Cal burn: 3279

2013-07-30 Mets

Barbell Bench Press

Set 1 : 60.0×5
Set 2 : 80.0×3
Set 3 : 100.0×1
Set 4 : 90.0×3
Set 5 : 110×1
Set 6 : 100×3
Set 7 : 120×1
Set 8 : 130×1
Set 9 : 140×1
Set 10 : 145×1 (pb)
Set 11 : 150×1 (pb)

Box squat

Set 1 : 60.0×5
Set 2 : 100.0×3
Set 3 : 120.0×1
Set 4 : 130×1
Set 5 : 140×1
Set 6 : 145×1
Set 7 : 150×1
Set 8 : 160×1

Barbell Deadlift

Set 1 : 120.0×3
Set 2 : 140.0×1
Set 3 : 160.0×1
Set 4 : 170.0×1
Set 5 : 180.0×0

Damage: right rotator tight

NOTES: 1RM testing today. Felt strong, no fatigue this week. Did a wave load on bench as my delt was super tight and tried to loosen it up a bit, dynamic stretching. VERY VERY pumped on all PB’s .. Can’t believe any of them really. Feels good man. I wanted videos but my mate was spotting, other dude never showed up.

w5 – WPT

Activity: weights
Training Partner: NA
Calories intake: 2850

Barbell Full Squat

Set 1 : 60.0×12
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 100.0×5
Set 5 : 120.0×2
Set 6 : 130×1 (so light today)

Cable Front Raise

Set 1 : 25.0×10 (1rm increase)
Set 2 : 20.0×10
Set 3 : 22.5×10

Leg Press
Set 1 : 180.0×10
Set 2 : 220.0×10
Set 3 : 220.0×10

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

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

Cable Cross Over

Set 1 : 60.0×10 (super slow reps with holds all sets)
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 60.0×10

Damage: none

NOTES: Probably should not have done it but #yolo. Went out last night any partied until about 3am, home by 4am up at 6am and in the gym by 8am. Weak point training, felt strong as fuark. Had to stop myself putting on more and more weights. Almost projectiled on the leg press.  Doing 1rm testing this week.

w5 – back

Activity: weights
Training Partner: Ross
Calories intake: 3,367
Total Calorie burn est: 3,696
Exercise calories: 358

2013-07-26 Mets

Barbell Reverse Grip Bent Over Row

Set 1 : 60.0×15
Set 2 : 70.0×12
Set 3 : 70.0×12

Rack Pulls

Set 1 : 120.0×10
Set 2 : 120.0×8

Barbell Shrug

Set 1 : 100.0×12
Set 2 : 100.0×12
Set 3 : 100.0×12

Wide Grip Lat Pulldown

Set 1 : 65.0×10
Set 2 : 75.0×10
Set 3 : 75.0×10

Unilateral cable row

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

Full Range Of Motion Lat Pulldown

Set 1 : 52.0×10
Set 2 : 52.0×10
Set 3 : 52.5×10

Standing Low Pulley Deltoid Raise

Set 1 : 32.5×10
Set 2 : 36.0×10
Set 3 : 36.0×10

Face pulls

Set 1 : 75.0×10
Set 2 : 70.0×15
Set 3 : 55×12

Damage: none

NOTES: Deload week not feeling the best, hard night sleep. Just a smaller session to finish the week

w5 – chest arms woops no deload

Activity: weights
Training Partner: Ross
Calories intake:   2,938
Total Calorie burn est: 3580
Exercise calories: 521

2013-07-25 Mets

Dumbbell Bench Press

(TUT 45 sec)

Set 1 : 55.0×15
Set 2 : 50.0×14
Set 3 : 50.0×15
Set 4 : 50.0×15
SET 5 : 50 x static hold 60 secs

BB bench

(negatives 4 seconds) assistance on push up

Set 1 : 80.0×8
Set 2 : 80.0×7
Set 3 : 80.0×7

Barbell Close Grip Bench Press

Set 1 : 70.0×8
Set 2 : 50.0×12
Set 3 : 50.0×12

Preacher Curl

(Negatives 4-5 seconds ) Assitance on +

Set 1 : 55.0×10
Set 2 : 40.0×12
Set 3 : 40.0×12

Cable Incline Fly

Set 1 : 70.0×10
Set 2 : 70.0×12 + Hold
Set 3 : 70.0×12 + Hold
Dset : 50.0×14 + hold

Dip

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

BB curl (Rack strip)

20 x 35kg
9 x 30kg
12 x 25kg
9 x 20kg
10 x 12.5kg
20 x 10kg
20 x 7.5 kg

EXTRA : HiiT intervals 15 mins .. mask on

Damage : none
Notes :

Was supposed to be a deload session today but got carried away once again. Pre workout kicked in. Lots of time under tension and static holds today trying to REALLY hit the chest.
Rack strip was intense biceps almost exploded. Super pumped session. Finished off with some intervals on the tready, mask on… almost vomited twice from pre workout. Awesome session, effed up good.

Where will you be when the pre workout kicks in.

preworkout

 

 

w5 – dl legs

Activity: weights
Training Partner: Ross
Calories intake:   3250
Total Calorie burn est: 3455
Exercise calories: 457

Box squat

Set 1 : 60.0×12
Set 2 : 80.0×12
Set 3 : 80.0×12
Set 4 : 80.0×12
Set 5 : 80.0×12

Barbell Hip Thrust

Set 1 : 45.0×12
Set 2 : 60×12
Set 3 : 60×12

Barbell Deadlift

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

Dumbbell Walking Lunges

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

Standing Calf Raises

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

Cable Crunch

Set 1 : 82.5×12
Set 2 : 87.5×10
Set 3 : 91.0×10

Barbell Ab Rollout

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

Damage:  none

NOTES: Deload week this week, slow reps . Less sets. Started putting kale in my protein shakes. started a round of DAA too. Lets see how that goes. Looks like i am WAY under my calorie intake too i was over 4000 calories short of my goal last week even with a refeed.

 

w4 – WPT

Activity: weights
Training Partner: NO
Calories intake:   2950
Total Calorie burn est: 3280
Exercise calories: 457

2013-07-21 Mets

aw_yiss_by_radish_earring-d387dkg

 
Barbell Decline Bench Press

(focusing on lockout) Slow reps
Set 1 : 40.0×15
Set 2 : 50.0×12
Set 3 : 50.0×12
Set 4 : 50.0×12

Cable Incline Fly

Set 1 : 60.0×12
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 30.0×20

Dip

Set 1 : 0.0×12
Set 2 : 0.0×12
Set 3 : 0.0×13

Preacher Curl

(focusing on negatives slow reps)
Set 1 : 30.0×12
Set 2 : 40.0×10
Set 3 : 40.0×10

Barbell Close Grip Bench Press

Set 1 : 60.0×12
Set 2 : 65.0×10
Set 3 : 65.0×10
Set4: 70.0×10 (1rm increase)

Seated Calf Raise

Set 1 : 90.0×12
Set 2 : 90.0×10
Set 3 : 90.0×10

Barbell Shrug

Set 1 : 160.0×12
Set 2 : 200.0×10
Set 3 : 200.0×10
Set 4 : 200.0×10

Clean

Set 1 : 60.0×6
Set 2 : 70.0×5
Set 3 : 80.0×3
Set 4 : 80.0×3
Set 5 : 85×1
Set 6 : 90×0
Set 7 : 90×0

Damage:  Right trap, tightness. Still evident, especially in the pressing motions, just tight muscle, been rolling it. Screamed like a girl.

NOTES: Another brosif session, weak point training. Trying to even out the aesthetics. Training stuff i can’t do at the other gym either. Been feeling super strong this week, upping base line calories. Back up to 80kg. Need to just the cardio up again for TM in like 4 weeks. I’ll finish but way slower than last time. Pre workout kicked in near the end hence the power training. Cleans are feeling excellent. 85kg went up like a feather. Had two bad pulls at 90kg. One hitting my stomach on the way up and the second not getting the hand rotation on the bar correct so i dropped both of them. Pretty happy over all.

w4 – upper back

Activity: weights
Training Partner: ross
Calories intake:   2799
Total Calorie burn est: 3299
Exercise calories: 327

2013-07-18 Mets


Barbell Bent Over Row
Set 1 : 60.0×12
Set 2 : 80.0×8
Set 3 : 90.0×6
Set 4 : 100.0×5
Set 5 : 100.0×5

DROP SETTSSSS

[ Set 6 : 100×4
Set 7 : 90×6
Set 8 : 80×6
Set 9 : 70×6
Set 10 : 60×12
Set 11 : 40×12
Set 12 : 20×13]
Standing Military Press
Set 1 : 50.0×6
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 40.0×10

Straight Arm Push Down

Set 1 : 65.0×10
Set 2 : 70.0×10
Set 3 : 75.0×10
Set 4 : 75.0×10

Face pulls
Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 75.0×10
Set 4 : 77.5×10

Standing Low Pulley Deltoid Raise
Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 32.5×10

Prone Delt V raise
Set 1 : 10.0×9
Set 2 : 10.0×9
Set 3 : 10.0×8

Damage:  Right trap, tightness.

NOTES: Big session , good session. Super pumped delts by the end. Millitary press is way down. Limbar strain is too much any higher. Tried to keep hips forward and using the jerked stance to keep as much compression off the lumbar as possible.

w4 – chest

Activity: weights
Training Partner: ross
Calories intake:   3,356
Total Calorie burn est: 3655
Exercise calories: 456

2013-07-17 Mets
Dumbbell Incline Bench Press

Set 1 : 30.0×20
Set 2 : 50.0×12
Set 3 : 80.0×6
Set 4 : 90×3
Set 5 : 90×5
Set 6 : 60×8

Cable Cross Over

Set 1 : 82.0×10
Set 2 : 77.0×10
Set 3 : 64.0×10
Set 4 : 50.0×20

SSET1 : Speed BB bench

Set 1 : 70.0×8
Set 2 : 60.0×8
Set 3 : 60.0×12

SSET1:Push Ups with Feet Elevated (amrap)

Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 8 Laps/Reps

Dumbbell Hammer Grip Incline Bench Press
Set 1 : 20.0×10
Set 2 : 20.0×10

SSET 2: Chin-Up (amrap)

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×7

SSET2: EZ-Bar Curl

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

SSET3: Barbell Lying Triceps Extension
Set 1 : 30.0×10
Set 2 : 30.0×12
Set 3 : 30.0×12

Sset3: Cable Triceps Pushdown
Set 1 : 60.0×20
Set 2 : 60.0×15
Set 3 : 60.0×20

Damage:  Random calf crampage

NOTES: Just exhausting the chest today, few big pushes followed by high reps. Blood lock city on the super sets, couldn’t move the arms after the workout.