Archive for October, 2013

w3 back shoulder

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,712
Est Cal burn: 3,742
2013-10-31 mets

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 80.0×10
Set 3 : 85.0×8
Set 4 : 90.0×8
Set 5 : 80×8
Set 6 : 60×10

Clean

Set 1 : 60.0×5
Set 2 : 70.0×5
Set 3 : 80.0×3
Set 4 : 80×3

Barbell Shrug

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

Unilateral cable row

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

Dumbbell Shoulder Press

Set 1 : 55.0×10
Set 2 : 60.0×7
Set 3 : 60.0×8

Dumbbell Front Raise

Set 1 : 30.0×10
Set 2 : 35×10
Set 3 : 35×10

Alternate Hammer Curl

Set 1 : 20.0×8
Set 2 : 17.5×10
Set 3 : 17.5×10

Full Range Of Motion Lat Pulldown

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 50.0×10

x over oblique twist

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

Pullups

Set 1 : 15 Laps/Reps

Triceps Pushdown V-Bar

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

Damage:Levator.

NOTES:Supposed to be rest day. Screw it.. rest tommorow :).

w3 shred 2

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,458
Est Cal burn: 3,572

Dumbbell Walking Lunges

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

Leg Press

Set 1 : 180.0×10
Set 2 : 220.0×10
Set 3 : 220.0×10
Set 4 : 240.0×10

Box squat

Set 1 : 100.0×3
Set 2 : 120.0×3
Set 3 : 130.0×3
Set 4 : 140×3

Hammer Curls

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

Seated Leg Curl

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

Hanging Leg Raise (V raise)

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

Cable Wood Chops

Set 1 : 30.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Rotary calf extension

Set 1 : 80.0×15 (STILL GETTING TWEAKS)
Set 2 : 80.0×15
Set 3 : 80.0×15

EZ-Bar Curl

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

Damage:Levator.

NOTES:MASSSSSSIVE refeed yesterday. Feel so much better.

w3 – shred 1

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,829
Est Cal burn: 3450

2013-10-28 mets

Barbell Bench Press

Set 1 : 60.0×6
Set 2 : 80.0×5
Set 3 : 85.0×4
Set 4 : 80.0×5
Set 5 : 85×5

Dip

Set 1 : 20.0×5
Set 2 : 20.0×5
Set 3 : 20.0×5

Weighted Pull Ups

Set 1 : 10.0×6
Set 2 : 20.0×5
Set 3 : 20.0×5

Standing Military Press

Set 1 : 60.0×2 (Fail, levator says no)

Barbell Bent Over Row

Set 1 : 80.0×5
Set 2 : 90.0×5
Set 3 : 90.0×5
Set 4 : 100×5
Set 5 : 110×2

Alternate Hammer Curl

Set 1 : 17.5×10
Set 2 : 17.5×10
Set 3 : 17.5×10

Cable Triceps Pushdown

Set 1 : 65.0×15
Set 2 : 65×15
Set 3 : 65×15

Cable Cross Over

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 60.0×10
Set 4 : 70.0×10
Set 5 : 80×10

x over oblique twist

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 45.0×10

Damage:Levator.

NOTES:Cutting too quick, 3 weeks down to 75.9kg … looking very tiny. Strength down. I don’t like this.

w3 – hiit

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2,720
Exercise calories: ~330
Cal Burn : 3250

Session : Interval

2013-08-27 mets2

2013-08-27 mets

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

NOTES: Sweated my ass off today. Did last 4 intervals with the mask. Not sure whats up with the HRM but.

w2 – shred chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,538
Est Cal burn: 3095

2013-10-26 mets

Dumbbell Incline Bench Press

Set 1 : 55.0×12
Set 2 : 55.0×10
Set 3 : 40.0×12 (TUT)
Set 4 : 40.0×12

Cable Cross Over

Set 1 : 60×12
Set 2 : 50×12
Set 3 : 40×13
Set 4 : 30×15
Set 5 : 20×20
Set 6 : 80×8

Dip

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

Straight Arm Dumbbell Pullover

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12

SSET1: Palm up low cable fly
Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

SSET1: x over oblique twist

Set 1 : 30.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Hanging Leg Raise

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

Barbell Close Grip Bench Press

Set 1 : 50.0×15
Set 2 : 50.0×12
Set 3 : 50.0×15

Damage:Levator. Delt is better. A lot of work on it.

NOTES:Quick session for today. High reppers.

w2 – Back shouldie

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,603
Est Cal burn: 3478

2013-10-24 mets

Barbell Deadlift

Set 1 : 80.0×8
Set 2 : 105.0×6
Set 3 : 125.0×6
Set 4 : 135.0×5
Set 5 : 145.0×5
Set 6 : 145.0×4

Cable Seated Row

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

Full Range Of Motion Lat Pulldown

Set 1 : 50.0×10
Set 2 : 52.5×10
Set 3 : 52.5×10

Wide-Grip Lat Pulldown

Set 1 : 50.0×15
Set 2 : 60.0×8
Set 3 : 50.0×12

Dumbbell Shoulder Press

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

Dumbbell Lateral Raise

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

Straight Arm Push Down

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

Cable Cross Over

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

Triceps Pushdown V-Bar

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

x over oblique twist

Set 1 : 20.0×10
Set 2 : 15.0×10
Set 3 : 15.0×10

Damage:Levator. aggravated it.

NOTES: Working on back, being careful of the levator. Wide grip pulled downs and pull ups were not great. Second set of Pull Downs and i felt at least 3 muscles crunch. So i have been still working on them with the LCB and Rollers. Energy is down, still enough for the workouts but am getting a little hungry :). I’m not sure what i should be saying at this point.

w2 shred – 2

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,629
Est Cal burn: 3,839

2013-10-22 mets

Box squat

Set 1 : 60.0×12
Set 2 : 80×10
Set 3 : 80×10
Set 4 : 80×10
Set 5 : 80×10
Set 6 : 80×10
Set 7 : 80×10
Set 8 : 80×10
Set 9 : 80×10
Set 10 : 80×10
Set 11 : 80×5
Set 12 : 100×3
Set 13 : 120×1

Glute Ham Raise

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

Standing Low Pulley Deltoid Raise

Set 1 : 20.0×12
Set 2 : 25.0×10
Set 3 : 25.0×10

Dumbbell Walking Lunges

Set 1 : 55×6
Set 2 : 55×6
Set 3 : 45.0×10

Lying Leg Curls

Set 1 : 60.0×10
Set 2 : 62.5×10
Set 3 : 62.5×10

Dumbbell Front Raise

Set 1 : 30.0×8
Set 2 : 30.0×8
Set 3 : 30.0×8

Face pulls

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

Damage:Right front Delt. Levator.

NOTES: Some shoulder work since i worked arms yesterday. Mild pain in the levator. Was not supposed to do gym today. Not bad session though.

w2 – Shred 1

Activity: Weights
Training Partner: NO !!!
Calories intake: 2850
Est Cal burn: ~4014

Dumbbell Incline Bench Press

Set 1 : 55.0×12
Set 2 : 70.0×8
Set 3 : 70.0×8
Set 4 : 70.0×8

Cable Cross Over

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

Palm up low cable fly

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12
Set 4 : 40.0×12

kb swings (between sets)

Set 1 : 32.0×10
Set 2 : 32.0×10
Set 3 : 32.0×10
Set 4 : 32.0×10

Dip

Set 1 : 0.0×10
Set 2 : 0.0×12
Set 3 : 0.0×12

Barbell Close Grip Bench Press

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 50×10

Alternate Hammer Curl

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

Straight Arm Dumbbell Pullover

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

SSET: Cable Triceps Pushdown

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

SSET: Standing Biceps Cable Curl

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

x over oblique twist

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10
Set 4 : 20.0×10

Damage:Shoulder. Levator, scar tissue. Bleh. Front right delt is stringy.

NOTES: Week 2 shred.

STATS! : Weight 76.5kg BF ~10.1%. I have slowed the shred RIGHT back. I wanted to be shredded for my bday in dec. So i am going to aim for ~200g – 300g a week. I am 69kg LMM so i expect the cut to finish at 7% at ~74kg. I feel really small though. Striations everywhere again. Especially on my back this time.

I wish my photo wasn’t a potato. I would get a few shots, the phone just washes it out. Might use my new photo gear … Umbrellas, tents the whole works :).

Physical:
As expected strength is a little down. Little injuries are progressing though shoulder feels better (about 70%). Really trying to get the serratus up this time. Getting really funny looks from PT’s when i do the Xover twist.

Mental:
Tough week this week. Stress. Sorting out some priorities. Lots of things going on in the mind. Nothing but road blocks. You know, the usual.

w1 shred shoulder

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,350
Est Cal burn: 4010 (shit)

2013-10-18 mets

Barbell Push Press

Set 1 : 40.0×10
Set 2 : 50.0×8
Set 3 : 55.0×8

Cable Front Raise

Set 1 : 15.0×10
Set 2 : 15.0×10
Set 3 : 20.0×10

Standing Low Pulley Deltoid Raise

Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Dumbbell Bent Over Delt Raise

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

21s

Set 1 : 25.0×21
Set 2 : 25.0×21
Set 3 : 25.0×21

Barbell Shrug

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

Damage:Shoulder. Levator stilk sore affecting ROWS.

NOTES: Some shoulder work.

w1 shred 3

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,350
Est Cal burn: 4010 (shit)

2013-10-17 mets

Barbell Bent Over Row

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

Barbell Reverse Grip Bent Over Row

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

Barbell Deadlift

Set 1 : 100.0×6
Set 2 : 120.0×6
Set 3 : 130.0×6
Set 4 : 140.0×6
Set 5 : 150.0×5
Set 6 : 160.0×3

Wide Grip Lat Pulldown

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

EZ-Bar Curl

Set 1 : 30.0×13
Set 2 : 40.0×10
Set 3 : 40.0×10

Straight Arm Push Down

Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 60.0×10
Set 4 : 60×10

x over oblique twist

Set 1 : 15.0×10
Set 2 : 15.0×10
Set 3 : 15.0×10

Face pulls

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

Damage:Shoulder. Levator stilk sore affecting ROWS.

NOTES:I think i have totally screwed my calories. Already down to 77kg 4 days in ~approx 3kg . So i upping back to 2800 cals. The shred is supposed to be slow. 4 cm off the waist so far back down to 80cm. I haven’t been able to eat really. Not sure why. Other than that things seem to be going ok. Need to get that EXT oblique and serratus up this time. So working directly on them.