Archive for August, 2013

W10 – Back Shoulders

Activity: Weights
Training Partner: NONE !!!!!
Calories intake: 3380
Est Cal burn: 3650

2013-08-30 mets
Cable Front Raise

Set 1 : 20.0×10
Set 2 : 22.5×10
Set 3 : 20.0×8
Set 4 : 20×10

Smith Machine Overhead Shoulder Press

Set 1 : 60.0×10
Set 2 : 70.0×5
Set 3 : 70.0×5
Set 4 : 70×5
Set 5 : 50×10

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 32.5×10

Face pulls

Set 1 : 60.0×12
Set 2 : 70.0×10
Set 3 : 80.0×10
Set 4 : 50.0×15

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 200.0×10
Set 3 : 210.0×8
Set 4 : 200.0×10

Barbell Bent Over Row

Set 1 : 60.0×12
Set 2 : 80.0×8
Set 3 : 90.0×6
Set 4 : 80×8
Set 5 : 60×10

Wide-Grip Lat Pulldown

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

SSET: Pullups

Set 1 : 8 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 4 Laps/Reps

SSET: Cable Seated Row

Set 1 : 75.0×10
Set 2 : 90.0×10
Set 3 : 90.0×10

KB SWINGS

32.0×60

Damage: Arm and leg (massive leg ouch) LEFT DELTS ARE X tight.
NOTES:Fark what a pain. I had to walk around looking like i am wearing hot pants to stop my shorts rubbing on my leg. Not sure what i was trying to achieve today. Head is everywhere.

W10 – chest

Activity: Weights
Training Partner: Ross
Calories intake: 3,485
Est Cal burn: 3485
2013-08-28 mets

Barbell Bench Press

Set 1 : 60.0×10
Set 2 : 80.0×8
Set 3 : 80.0×8
Set 4 : 80.0×8

Cable Fly Multi angle

Set 1 : 62.5×10 (slow negs)
Set 2 : 65.0×10
Set 3 : 62.5×10
Set 4 : 45.0×10 (TUT)
Set 5 : 45.0×10

Palm up low cable fly

Set 1 : 30×10
Set 2 : 30×10
Set 3 : 30×10

Straight Arm Dumbbell Pullover

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10
Set 4 : 35.0×10

SSET1: EZ-Bar Curl

Set 1 : 30.0×10
Set 2 : 30.0×12
Set 3 : 30.0×12
Set 4 : 30×12

Chin-Up

Set 1 : 0.0×8 (slow negs)
Set 2 : 0.0×10
Set 3 : 0.0×8
Set 4 : 0.0×5

Barbell Close Grip Bench Press

Set 1 : 60.0×12
Set 2 : 65.0×9
Set 3 : 70.0×8 (pb 1rm)
Set 4 : 50×14 (AOs)

Speed BB bench

Set 1 : 60.0×5
Set 2 : 70.0×5
Set 3 : 80.0×5

Standing Biceps Cable Curl

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 50.0×13
Set 5 : 40×15

Damage: Arm and leg (massive leg ouch)
NOTES:Work was murder with the leg today. I had to sit multiple times. I think it’s bleeding a bit too. Gym was good, didnt feel the leg while training. But i hit my leg at the chemist and i almost cried. I screamed pretty loudly too. Not looking forward to the dressing change tommorow!

IT”S BROTIME

w10 – legos

Activity: Weights
Training Partner: NO ONE
Calories intake: 2,975
Est Cal burn: 3150

Pause squat

Set 1 : 60.0×6
Set 2 : 70.0×6
Set 3 : 80.0×6

Barbell Full Squat

Set 1 : 90.0×3
Set 2 : 100.0×3
Set 3 : 110.0×3
Set 4 : 120.0×3
Set 5 : 125.0×3

ATG With Pause squat

Set 1 : 80.0×6
Set 2 : 80.0×5
Set 3 : 80.0×6

Lying Leg Curls

Set 1 : 60.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10

Rotary calf extension

Set 1 : 110.0×12
Set 2 : 115.0×15
Set 3 : 110.0×15
Set 4 : 110.0×15

Cable Crunch

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

Hanging Leg Raise (V style)

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

Alternate Hammer Curl
Set 1 : 20.0×10
Set 2 : 20.0×10

Damage: Arm and leg.
NOTES:Last leg session for a bit. I should be able to work calves. No squats after cancer is out tomorrow. Hopefully it’s only 1 week while the cuts heal up.

w10 – CT

Activity: CT
Training Partner: Carissa
Calories intake: 3150
Est Cal burn: 3292

5 rounds

15 x Tyre flip
20 x KB swings
10mx2 Resisted Pulls

2 rounds

50 punch on pads
30 m sprint on the way back a ladder drill
Hold pads
30m sprint & ladder
20 x MB slams
30m sprint & ladder
10 X lateral push up shuffle
30m sprint and ladder
20 x Kicks on heavy bag
30 m sprint and ladder
HOLD BAG
30 m sprint and ladder

Damage: Arm and leg.
NOTES: Back to some cardio based action. Pretty solid sesssion. Took the dog for a walk straight after.

w9 – backish

Activity: Weights
Training Partner: Ross
Calories intake: 3201
Est Cal burn: 3400
Exercise Cals:~302

2013-08-23 mets

Barbell Bent Over Row

Set 1 : 60.0×12
Set 2 : 80.0×8
Set 3 : 80.0×8
Set 4 : 80.0×8

Barbell Reverse Grip Bent Over Row

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

V Bar Pull Down

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

Straight Arm Push Down

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

Bent Over Low Pulley Side Lateral

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

Face pulls

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

Standing Low Pulley Deltoid Raise

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

Damage: Left forearm and leg from cancer biopsies.

NOTES: Lackluster session, fatigued as fuark.

W9 – legs

Activity: Weights
Training Partner: Ross
Calories intake: 2820
Est Cal burn: 3210
Exercise Cals:~390

Barbell Deadlift

Set 1 : 60.0×7
Set 2 : 80.0×10
Set 3 : 100×6
Set 4 : 120×4
Set 5 : 140×3
Set 6 : 140×3
Set 7 : 160×1

Pause squat

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

Box squat

Set 1 : 100.0×6
Set 2 : 110.0×6
Set 3 : 110.0×7

Glute Ham Raise

Set 1 : 0.0×6
Set 2 : 0.0×7
Set 3 : 0.0×7

SSET1: Leg Press

Set 1 : 120×10
Set 2 : 120×10
Set 3 : 120×10
Set 4 : 120×10
Set 5 : 120×10
Set 6 : 120×10
Set 7 : 120×10
Set 8 : 120×10
Set 9 : 120×10
Set 10 : 120×10

SSET1: Wood Chops with Cable

Set 1 : 35×10
Set 2 : 35×10
Set 3 : 35×10
Set 4 : 35×10
Set 5 : 35×10
Set 6 : 35×10
Set 7 : 35×10
Set 8 : 35×10
Set 9 : 35×10
Set 10 : 35×10

Damage: Left forearm and leg from cancer biopsies.

NOTES: Mmmm session was kind of weird. Did a few pause squats to train a bit of form. Last set i paused ATG. Ross’s spine is playing up so we did some mobilty stuff to fix it up so the session was slow and long. Finished off with a 10 set finisher just to feel like i did some work. I ended up CRUSHING my finger in the power cage during squats so there was a lot of blood to clean up as well.. Wrapped it .. kept squatting.

W9 – Chestomination

Activity: Weights
Training Partner: NONE
Calories intake: 3385
Est Cal burn: 3954
Exercise Cals:~620
2013-08-21 mets

Dumbbell Incline Bench Press

Set 1 : 35.0×20
Set 2 : 40.0×15
Set 3 : 70×4
Set 4 : 75×4
Set 5 : 80×4
Set 6 : 75×4
Set 7 : 80×4
Set 8 : 90×1
Set 9 : 100×3
Set 10 : 90×6

3D Chesters

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

Cable Incline Fly

Set 1 : 65.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Set 4 : 42.5×20

Straight Arm Dumbbell Pullover

Set 1 : 32.5×10
Set 2 : 35.0×10
Set 3 : 37.5×8

Barbell Close Grip Bench Press

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60×8
Set 4 : 40×12

Preacher Curl

Set 1 : 35.0×12 (all sets with 5-7 seconds negatives)
Set 2 : 35.0×12
Set 3 : 35.0×12
Set 4 : 35×12

Dip

Set 1 : 20.0×10
Set 2 : 30.0×5
Set 3 : 30.0×5
Set 4 : 30.0×5
Set 5 : 0.0×12

Standing Biceps Cable Curl

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 40×15

Damage: Left forearm and leg from cancer biopsies. Right delt still a little tight.

NOTES: Maybe over cooked it a bit today. Just kept going. Finally put up some 50’s! Used wave loading to achieve it.

w9 – Back and shoulder

Activity: Weights
Training Partner: NONE
Calories intake: 2,975
Est Cal burn: 3250

2013-08-19 mets

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 80.0×10
Set 5 : 90.0×6
Set 6 : 100×4

Cable Front Raise

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 22.5×10

Smith Machine Overhead Shoulder Press

Set 1 : 50.0×10
Set 2 : 70.0×7
Set 3 : 70.0×6
Set 4 : 70.0×7
Set 5 : 50×10

Full Range Of Motion Lat Pulldown

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

Barbell Reverse Grip Bent Over Row

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

Standing Low Pulley Deltoid Raise

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 40.0×9
Set 4 : 20×15

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 200.0×10
Set 3 : 200.0×8
Set 4 : 200.0×5
Set 5 : 160×10

Cable Seated Row

Set 1 : 90.0×10
Set 2 : 95.0×10
Set 3 : 90.0×10

Damage: Left forarm and leg from cancer biopsies. Right delt still a little tight.
NOTES: Back from TM and had some possible cancers cut out today. PROTIP: Anesthetics and pre workout do not mix. Fuark i felt weird as fuark today at the gym. Like the limbs where i had the stuff cut out felt like they all went a bit numb. Probably should not of gone from surgery straight to the gym. MEGA bulk mode is now active since TM is over. I MAY go in spartan race. We will see. That’s about it though. Mutant mode engaged. 2 months then cut for DEC.

tough mudder 2013

Calories: ~2200

Some notes:

This was by far the EASIEST obstacle race i have done. Nothing like sydney. It was all flat lands. Pretty under whelming. Although i got absolutely annihilated by the electroshock therapy (shocked in the heart, shoulder, back, NECK and face !!!!!!!! Thighs and LEGS) . i had a welt on my neck it it felt like it was on fire. I also in the crawl one (electric eel) my asshole got zapped lol. The artic bath was farking insane too (we were in the first wave) it was 90% ice… put your head under the barrier and it was really hard to get up for all of the ice. Jess who was with me took so long to come up i was a bit worried and almost dived back in.

This one was like a cross country run. Sydney TM had mountains everywhere and nearly all the track was just slushy mud which made it sooo much harder.There was hardly any mud at this one. The “Mud mile” was about 200 meters.
Sydney they had a mile … all covered in water and the mother fuckers cut massive potholes in it so people fell in it. There was a couple of new obstacles like Cage rage which was cool and the partner carry over like 100 meters. You are supposed to change half way. I suggested to jess we swap but she was like.. you fucking serious. HAHA. They also has a like 60 degree infacing wall so you needed to jump and grab the top and actually pull yourself up. they did not flattened the top of the wood so it was pointy. When i tried to position myself to pull jess up i smashed myself directly in the taint.. the PAIN.

They rest was really easy versions of the sydney. But i had fun… so that’s all that matters. Not sure what to do next. I’m thinking about retiring from obstacle racing. Will see.

The dude that one did the course in about 1hr 34mins. BEAST! We pulled in just under 3 hours. We walked the last 3km when jess started cramping up.

w8 walk

2013-08-15 mets

2013-08-15 walk

IKING

9.58km 2:12 , 734 calories.