Archive for September, 2013

w15 – chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 3088
Est Cal burn: 3385

Dumbbell Incline Bench Press

Set 1 : 45.0×15
Set 2 : 45.0×15
Set 3 : 80.0×6
Set 4 : 80.0×6
Set 5 : 80.0×5
Set 6 : 60.0×8

Cable Cross Over

Set 1 : 60.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 80.0×10
Set 5 : 40×12
Set 6 : 40×12

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50.0×10
Set 5 : 30×12

Straight Arm Dumbbell Pullover

Set 1 : 40.0×10
Set 2 : 42.5×8
Set 3 : 42.5×8

Dip

Set 1 : 10.0×8
Set 2 : 10.0×8
Set 3 : 10.0×7

Standing Biceps Cable Curl

Set 1 : 72.5×10
Set 2 : 72.5×10
Set 3 : 72.5×10

Cable Triceps Pushdown

Set 1 : 72.5×10
Set 2 : 82.5×8
Set 3 : 82.5×8
Set 4 : 82.5×9

Speed BB bench

Set 1 : 60.0×5
Set 2 : 60.0×6
Set 3 : 60.0×6

Damage: Arm, shoulder. Still working on the shoulder with the back knobber and roller.

NOTES: none.

w14 – leggo

Activity: Weights
Training Partner: NO !!!
Calories intake: 3241
Est Cal burn: 3255

2013-09-28 mets

Leg Press

Set 1 : 180.0×11
Set 2 : 180.0×10
Set 3 : 220.0×10
Set 4 : 240.0×10
Set 5 : 240.0×10
Set 6 : 300.0×10
Set 7 : 140.0×12
Set 8 : 140.0×15

Barbell Full Squat

Set 1 : 85.0×8
Set 2 : 95.0×6
Set 3 : 105.0×5
Set 4 : 105.0×3
Set 5 : 70.0×10

Lying Leg Curls

Set 1 : 62.5×10
Set 2 : 62.5×10
Set 3 : 62.5×10

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
Set 4 : 10 Laps/Reps
Set 5 : 10 Laps/Reps
Set 6 : 10 Laps/Reps

Rotary calf extension

Set 1 : 110.0×12
Set 2 : 120.0×12
Set 3 : 130.0×12
Set 4 : 110.0×12

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

Glute Ham Raise

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

Damage: Arm, shoulder. Still working on the shoulder with the back knobber and roller.

NOTES: Todays session was pretty good. Squat racks were taken so i started with leg press and kind of super setted leg press and squats. Need to get back onto a LP program soon i am losing my way. Although, body composition is coming in nicely. Still need that chest to fill out.

w14 – upper

Activity: Weights
Training Partner: J
Calories intake: 2,995
Est Cal burn: 3852

2013-09-27 mets

Dumbbell chest press 3 x 12 @ 35kg 1×6 37kg
BB Row 3 x 12 @ 60kg
Shoulder press 3 x 12 @ 27.5 kg
Lat Pull Downs 3 x 12 @ 70kg 1×6 – 90kg
Cable Lateral Raises 3 x 12 – 30kg x 2
Dip machine 3 x 12 @ 10kg

Damage: Arm, shoulder.

NOTES: training someone new. Intro session type stuff. Back to my workout from tomorrow.

w14 hiit

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 3250
Exercise calories: ~330
Cal Burn : 3902

Session : Interval

2013-09-26 htm

2013-09-26 mets

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

NOTES: So hot today, forgot my mask sooo … just an ordinary session. Then i remembered i forgot to calibrate my footpod after replacing my HRM. So speeds were all over the shop.

w14 – injury time chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,569
Est Cal burn: 3900

2013-09-25 mets

Dumbbell Bench Press

Set 1 : 55.0×12
Set 2 : 55.0×10
Set 3 : 60.0×10
Set 4 : 60.0×10
Set 5 : 60×9

Cable Cross Over

Set 1 : 42.5×12
Set 2 : 50.0×12
Set 3 : 50.0×10
Set 4 : 50.0×10
Set 5 : 30×15

Palm up low cable fly

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

Dip

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

Straight Arm Dumbbell Pullover

Set 1 : 35.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 40.0×8

Standing Biceps Cable Curl

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

Cable Triceps Pushdown

Set 1 : 60.0×10
Set 2 : 65.0×12
Set 3 : 65.0×10

Damage: Arm, shoulder.

NOTES:Shoulder is super sore after physio. So had to limit lifting. The could not use the barbell, the muscle was used too much. Everything else is not bad. Did a wind surfing lesson yesterday. Trying to do everything. I enjoyed it, massive core workout. So it’s all very slow tension time for a little while. I hope i can go back to a few power sessions in the next couple of weeks.

w14 – dead things

Activity: Weights
Training Partner: NO !!!
Calories intake: 3280
Est Cal burn: 3400

Barbell Deadlift

Set 1 : 70.0×10
Set 2 : 80.0×10
Set 3 : 90.0×10
Set 4 : 100.0×10
Set 5 : 110.0×10
Set 6 : 120.0×8
Set 7 : 100.0×10
Set 8 : 80×10

Clean

Set 1 : 60.0×6
Set 2 : 70.0×6
Set 3 : 70×5
Set 4 : 70×5
Set 5 : 80×1
Set 6 : 93×1

Triceps Pushdown V-Bar

Set 1 : 50.0×15
Set 2 : 50.0×15
Set 3 : 50.0×15
Set 4 : 50.0×14

Wide Grip Lat Pulldown

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

Face pulls

Set 1 : 60.0×12
Set 2 : 70.0×10
Set 3 : 70×10
Set 4 : 50.0×12

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
Set 4 : 10 Laps/Reps

Dumbbell Lateral Raise

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10

EZ-Bar Curl

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

Damage: Arm and leg , back (traps)

NOTES:Feeling like a deload is immanent. Shoulder is to the point where i can’t put my arm over head so it’s off to physio today. Had a good session but. Best in a long time. Just need to get focused back on hypertrophy instead of power.

CT – Randomness

Activity: CT
Training Partner: Carissa
Calories intake: 3080
Est Cal burn: 3054

2013-09-22 hrm

2013-09-22 mets

3 rounds

20 x Kb Swing
20 x MB Slams
12 X Bag Sumo deadlift
12 X trx pushups
12 x KB snatch to lunge

Boxing COmbos – boxing + squat , boxing + lateral squat , boxing + crunch and punch x 10

2 rounds

10 x bag slams
10 x kb wood chops
1 min plank on MB ball

Damage: Arm and leg , back (traps)

NOTES:Slowly back to CT. Shoulder is insane at the moment. Phsysio is required i imagine. Sister has a torn tendon in the foot so no running or anything like that so that made the session a little light on the burning of calories. But still a good session really. I was puffing a little by the end.

W13 – Chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 2400
Est Cal burn: 3900

2013-09-20 mets

Dumbbell Incline Bench Press

Set 1 : 45.0×15
Set 2 : 45.0×15
Set 3 : 80.0×6
Set 4 : 80×6
Set 5 : 80×6
Set 6 : 80×5

Straight Arm Dumbbell Pullover

Set 1 : 37.5×10
Set 2 : 40.0×10 (PB)
Set 3 : 40.0×10
Set 4 : 40.0×10

Cable Incline Fly

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 70.0×10

Dip

Set 1 : 10.0×9
Set 2 : 10.0×9
Set 3 : 10.0×8

Palm up low cable fly

Set 1 : 50.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10
Set 4 : 55.0×10

Barbell Close Grip Bench Press

Set 1 : 50.0×10
Set 2 : 50.0×12
Set 3 : 50.0×12

Standing Biceps Cable Curl

Set 1 : 72.5×10
Set 2 : 72.5×10
Set 3 : 72.5×10
Set 4 : 50.0×20

Damage: Arm and leg , back (traps)

NOTES:Ok session, bit rushed but pretty good. Shoulder is playing up.

w13 – sqwats?

Activity: Weights
Training Partner: NO !!!
Calories intake: 2400
Est Cal burn: 3010

2013-09-18 mets

13 mins HIIT

Leg Press

Set 1 : 220.0×10
Set 2 : 200.0×10
Set 3 : 240×10
Set 4 : 240×10
Set 5 : 240×10

Box squat

Set 1 : 100.0×6
Set 2 : 120.0×6
Set 3 : 120.0×5
Set 4 : 120×6
Set 5 : 130×5
Set 6 : 140×3
Set 7 : 140×3

Pause squat

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

Damage: Arm and leg , back (traps)

NOTES: Did Hiit 13 mins with the ele mask on. Then just decided to squat. Still having energy and strength issues. I’ll get to hammies and calves on sunday.

w13 – back

Activity: Weights
Training Partner: NO !!!
Calories intake: 3350
Est Cal burn: 3010

2013-09-17 mets

Full Range Of Motion Lat Pulldown

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

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 70.0×8
Set 5 : 70×7
Set 6 : 60×8

Straight Arm Push Down

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

Unilateral cable row

Set 1 : 50.0×10
Set 2 : 62.0×10 (PB)
Set 3 : 62.5×10 (PB)

Barbell Shrug

Set 1 : 180.0×8
Set 2 : 180.0×8
Set 3 : 180.0×8
Set 4 : 180.0×8

Standing Military Press

Set 1 : 40.0×10
Set 2 : 50.0×8
Set 3 : 60.0×5
Set 4 : 60.0×4

Damage: Arm and leg , back (traps)

NOTES: Subpar session, back to no strength. Getting frustrating. Thought i would give OHP a go again to see how it affect the back. It’s not too bad this time.