Archive for October, 2013

w1 shred 2

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,602
Est Cal burn: 3580

2013-10-15 mets

Barbell Full Squat

Set 1 : 60.0×10
Set 2 : 80.0×6
Set 3 : 105.0×5
Set 4 : 112.5×5
Set 5 : 122.5×3
Set 6 : 100×6
Set 7 : 80×10

Glute Ham Raise

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

Pull Ups

Set 1 : 8 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps
Set 4 : 7 Laps/Reps
Set 5 : 8 Laps/Reps

TSET1: Hanging Leg Raise

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

TSET1:clean and press

Set 1 : 60.0×5
Set 2 : 65.0×5
Set 3 : 65.0×5
->
Clean
Set 1 : 70.0×1
Set 2 : 80.0×1

TSET1: Cable Crunch

Set 1 : 85.0×10
Set 2 : 85.0×10
Set 3 : 85.0×10

Seated Leg Curl

Set 1 : 40.0×20
Set 2 : 50.0×12
Set 3 : 50.0×12

box jump Multiple Response

Set 1 : 15 Laps/Reps
Set 2 : 15 Laps/Reps
Set 3 : 15 Laps/Reps
Set 4 : 15 Laps/Reps

Damage:Shoulder. Levator still super tight and sore.

NOTES:Decided to try the shoulder out. It had issues with pullups. Clean and press was ok. But by the end of the session i was getting headache. Still working on it. No much else to report just yet.

w1 – Shred Chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 2202
Est Cal burn: 2800

2013-10-14 mets

Barbell Bench Press

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

Dumbbell Incline Bench Press

Set 1 : 55.0×9
Set 2 : 55.0×10
Set 3 : 55.0×10

Speed BB bench

Set 1 : 80.0×1
Set 2 : 85.0×1
Set 3 : 90.0×1
Set 4 : 100×1

Cable Cross Over

Set 1 : 50.0×15
Set 2 : 70.0×12
Set 3 : 70.0×12
Set 4 : 70.0×12
Set 5 : 30×25

Dip

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

Cable Triceps Pushdown

Set 1 : 60.0×13
Set 2 : 60.0×13
Set 3 : 60.0×13

Cable Standing One Arm Bicep Curl

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

Kb swings

Set 1 : 32×15
Set 2 : 32×15
Set 3 : 32×15
Set 4 : 32×15
Set 5 : 32×15
Set 6 : 32×15
Set 7 : 32×15
Set 8 : 32×15

Alternate Hammer Curl

Set 1 : 15.0×8
Set 2 : 20.0×10

Damage:Shoulder. Levator still super tight and sore. Really affecting bench styled motions. Calf luckily recovered.

NOTES: Start of shred. Going for ~700 cals under TDEE . Doing a slower cut. Got until November 30th roughly. Going to up the cardio circuits.

recovery – Hiit

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2,854
Exercise calories: ~330
Cal Burn : 3385

Session : Interval

2013-10-10 mets

2013-10-10 hrm

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

NOTES: Since my calf is not 100% i decided to just do a slower run today. I can’t just not do anything and rest. So i MASKED it up and ran slower. I finished off with 15 minutes of swimming.

w17 recovery

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2,855
Exercise calories: ~250
Cal Burn : 3385

Session : Interval

2013-10-13 mets

2013-10-13 hrm

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

NOTES: More mask running.

w16 – chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 3,002
Est Cal burn: 3385

2013-10-07 mets

Dumbbell Incline Bench Press

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

Barbell Close Grip Bench Press

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

Straight Arm Dumbbell Pullover

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

Dip

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10
Set 4 : 0x10
Set 5 : 0x10

Cable Cross Over

Set 1 : 60.0×10
Set 2 : 80.0×8
Set 3 : 80.0×10
Set 4 : 80.0×10
Set 5 : 50×10
Set 6 : 50×12

Palm up low cable fly

Set 1 : 50.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 40.0×10

Standing Biceps Cable Curl

Set 1 : 50.0×12
Set 2 : 55.0×12
Set 3 : 55.0×15

Cable Triceps Pushdown

Set 1 : 55.0×15
Set 2 : 55.0×20
Set 3 : 55.0×20

Dumbbell Bench Press

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

Damage:

Shoulder. about 90% movement back.
Torn Calf. Getting better. Can walk but tweaks randomly

NOTES: Not a bad session, i did a self defense and sparing session before gym today. Was good to get back into the fighting. Gym is going OK. Progression has stoppped due to the shoulder. I got another free swag of supps. Been trying each one out and testing results. In other news, I think something good is coming soon. Not sure but i can feel it. Capture21

w15 dead shoulder

Activity: Weights
Training Partner: NO !!!
Calories intake: 2998
Est Cal burn: 3488

2013-10-02 mets

Barbell Deadlift

Set 1 : 80.0×8
Set 2 : 100.0×6
Set 3 : 120.0×6
Set 4 : 140.0×6
Set 5 : 160.0×2
Set 6 : 170.0×1
Set 7 : 180.0×1
Set 8 : 100×8

Clean

Set 1 : 60.0×6
Set 2 : 70.0×5
Set 3 : 70.0×5

Barbell Reverse Grip Bent Over Row

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

Bent Over Low Pulley Side Lateral

Set 1 : 25.0×8
Set 2 : 25.0×8
Set 3 : 30.0×7

Dumbbell Lateral Raise

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

Unilateral cable row

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

Hanging Leg Raise

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

Cable Front Raise

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

Cable Crunch

Set 1 : 60.0×10
Set 2 : 90.0×10
Set 3 : 60.0×10

Damage: shoulder. Still working on the shoulder with the lacross ball. Front delt, compensation for the back. IT’s crunchy. working on it.

NOTES: none.