Archive for November, 2013

w6 shred shoulders

Activity: Weights
Training Partner: Mikey (MN)
Calories intake: 2,285
Est Cal burn: 3,512

2013-11-27 cals

Barbell Shoulder Press

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

Dumbbell Front Raise

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

Barbell Shrug

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

Dumbbell Bent Over Delt Raise

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

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×10
Set 2 : 25.0×10
Set 3 : 15.0×15 (TUT)

Barbell Push Press

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

Face pulls

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 40.0×15 (TUT)

kb swings

Set 1 : 32.0×20
Set 2 : 32.0×20
Set 3 : 32.0×20
Set 4 : 32.0×20

Clean

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

Damage:Levator.

NOTES:Massive shoulders sessions today. Strength and fatigue coming good. Just hit 74.9kg which means 6.1kg down. Had a few carb meals. Looking alot better.

w6 shred chest

Activity: Weights
Training Partner: Mikey (MN)
Calories intake: 2,282
Est Cal burn: 3,500

2013-11-25 cals

2013-11-25 hrm

Dumbbell Incline Bench Press

Set 1 : 70.0×12
Set 2 : 65.0×12
Set 3 : 62.5×15

Cable Cross Over

Set 1 : 80.0×10
Set 2 : 70.0×10
Set 3 : 60.0×12
Set 4 : 30.0×20

SSET1:Dip

Set 1 : 0.0×15
Set 2 : 0.0×12
Set 3 : 0.0×12

SSET1:Deep Push Up

Set 1 : 15 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Barbell Close Grip Bench Press

Set 1 : 40.0×10
Set 2 : 45.0×8
Set 3 : 40.0×10

Speed BB bench

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

Palm up low cable fly

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

Dumbbell Hammer Grip Incline Bench Press

Set 1 : 22.5×10
Set 2 : 25.0×10

Damage:Levator.

NOTES:Training with mikey just chesting. Fatigue is SLOWLY coming good.

w5 – Back

Activity: Weights
Training Partner: Mikey (MN)
Calories intake: 2,390
Est Cal burn: 3,304

Barbell Bent Over Row

Set 1 : 40.0×15
Set 2 : 60.0×10
Set 3 : 80.0×6
Set 4 : 80.0×6
Set 5 : 80×6
Set 6 : 60×8

Pullups

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

Barbell Reverse Grip Bent Over Row

Set 1 : 40.0×12
Set 2 : 50.0×12
Set 3 : 50.0×15

Straight Arm Push Down

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

Full Range Of Motion Lat Pulldown

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

Unilateral cable row

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

x over oblique twist

Set 1 : 40.0×10
Set 2 : 40.0×10

Damage:Levator.

NOTES:Training with mikey setting him up with his last few weeks of a 12 week challenge.

w5 – chests

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,450
Est Cal burn: 3,400

2013-11-20 cals

Dumbbell Incline Bench Press

Set 1 : 35.0×15
Set 2 : 60.0×10
Set 3 : 60.0×12
Set 4 : 60.0×12

Speed BB bench

Set 1 : 60.0×6
Set 2 : 60.0×8
Set 3 : 60.0×8
Set 4 : 80×5
Set 5 : 80×5
Set 6 : 80×5

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 30.0×14

Deep Push Up

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

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 40.0×10
Set 4 : 30.0×12

Dip

Set 1 : 0.0×8
Set 2 : 0.0×8
Set 3 : 0.0×10

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

x over oblique twist

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

Alternate Hammer Curl

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

Cable Triceps Pushdown

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

Standing Biceps Cable Curl

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

Damage:Levator.

NOTES:None. Had to split workout due to an emergency.

w5 cutters

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,450
Est Cal burn: 3,559

Pause squat

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 80.0×10
Set 4 : 80.0×7
Set 5 : 80×10

Triceps Pushdown V-Bar

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

Alternate Hammer Curl

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

Barbell Lunge

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

Leg ext

Set 1 : 30.0×20
Set 2 : 52.5×20
Set 3 : 52.5×15
Set 4 : 52.5×15

Seated Leg Curl

Set 1 : 50.0×15
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50×10

Calf Press On Leg Press Machine

Set 1 : 140.0×20
Set 2 : 140.0×20
Set 3 : 140.0×20

x over oblique twist

Set 1 : 42.5×10
Set 2 : 42.5×10
Set 3 : 45.0×10

Leg Press

Set 1 : 140.0×15
Set 2 : 140.0×15
Set 3 : 140.0×15

Preacher Curl

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

Cable Standing Triceps Extension

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

Damage:Levator.

NOTES:Grinding though the last 2 weeks of this cut. Current weight 75.8kg.

w5 – double trouble

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,639
Est Cal burn: 3840

Dumbbell Bench Press

Set 1 : 45.0×15
Set 2 : 80.0×6
Set 3 : 80.0×6
Set 4 : 70.0×8

Cable Cross Over

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

Palm up low cable fly

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

Straight Arm Dumbbell Pullover

Set 1 : 37.5×10
Set 2 : 37.5×10
Set 3 : 37.5×10

Dip

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

————————————-

Seated Barbell Shoulder Press

Set 1 : 40.0×15
Set 2 : 50.0×12
Set 3 : 60.0×8
Set 4 : 60.0×8
Set 5 : 60.0×8

Prone Delt V raise

Set 1 : 10.0×12
Set 2 : 10.0×12
Set 3 : 10.0×12

Dumbbell Front Raise

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

Barbell Shrug

Set 1 : 140.0×10
Set 2 : 180.0×10
Set 3 : 180.0×10
Set 4 : 180.0×10

Standing Low Pulley Deltoid Raise

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

Dumbbell Lateral Raise

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

Barbell Push Press

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

Barbell Curl

Set 1 : 50.0×6
Set 2 : 40.0×12
Set 3 : 40.0×12

Face pulls

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

Cable Triceps Pushdown

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

Cable Cross Over

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

Damage:Levator.

NOTES:Last few days have been chaos… So much chaos. Had to cut chest day short … SO i am just upping two workouts for the one.

w5 back

Activity: Weights
Training Partner: NO !!!
Calories intake: 1980
Est Cal burn: 4,280

2013-11-12 mets

Barbell Reverse Grip Bent Over Row

Set 1 : 40.0×15
Set 2 : 60.0×10
Set 3 : 70.0×10
Set 4 : 70.0×10

Barbell Bent Over Row

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

Unilateral cable row

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

Pullups

Set 1 : 6 Laps/Reps
Set 2 : 6 Laps/Reps
Set 3 : 5 Laps/Reps
Set 4 : 6 Laps/Reps
Set 5 : 5 Laps/Reps
Set 6 : 5 Laps/Reps
Set 7 : 5 Laps/Reps

Straight Arm Push Down

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

Full Range Of Motion Lat Pulldown

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

Face pulls

Set 1 : 50.0×12
Set 2 : 55.0×10
Set 3 : 50.0×10

Triceps Pushdown V-Bar

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

Damage:Levator.

NOTES:Slow hypertrophic movements ™. Strength is shot. So i need to keep the tension up. Need a massage so bad now. Almost 2100 cal deficit in cals today. No wonder i am hungry. My food got burned in a fire at work lol.

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,400
Est Cal burn: 2,850

Barbell Full Squat

Set 1 : 40.0×15
Set 2 : 60.0×11
Set 3 : 80.0×7
Set 4 : 80.0×8

—— came back to it later ——

Set 5 : 100×6 (ATG)
Set 6 : 80×5 (ATG)
Set 7 : 90×5 (ATG)
Set 8 : 100×5

Leg ext

Set 1 : 25.0×20
Set 2 : 35.0×20
Set 3 : 40.0×20
Set 4 : 40.0×20
Set 5 : 40.0×20

Leg Press

Set 1 : 140.0×15
Set 2 : 180.0×12 (all reps from here super slow)
Set 3 : 200.0×10
Set 4 : 200.0×10

Glute Ham Raise (pausing at 45 degs until can’t)

Set 1 : 0.0×10
Set 2 : 5.0×10
Set 3 : 0.0×10
Set 4 : 0.0×10
Set 5 : 0.0×10

Cable Crunch

Set 1 : 85.0×15
Set 2 : 85.0×11
Set 3 : 85.0×12

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps (smashed ankle on step blood everywhere)
Set 3 : 10 Laps/Reps

x over oblique twist (very slow reps)

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

Damage:Levator.

NOTES:Nearly walked out of gym today. Todays session was lackluster to say the least. Total grind today, too much rest between sets. Feel like i need like a 200 hour coma.

w4 – chest p2

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,558
Est Cal burn: 2,850

Dumbbell Incline Bench Press

Set 1 : 45.0×15
Set 2 : 75.0×8
Set 3 : 85.0×7
Set 4 : 75.0×9
Set 5 : 75.0×8
Set 6 : 60.0×10

Cable Cross Over

Set 1 : 57.5×10
Set 2 : 37.5×12
Set 3 : 65.0×10
Set 4 : 35.0×10
Set 5 : 75.0×10
Set 6 : 40.0×10

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 45.0×12
Set 3 : 30.0×14

Dip (with hanging knee raise)

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

x over oblique twist

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

Standing Biceps Cable Curl

Set 1 : 55.0×10
Set 2 : 40.0×17
Set 3 : 40.0×12

Barbell Close Grip Bench Press

Set 1 : 50.0×12
Set 2 : 50.0×11
Set 3 : 50.0×10

Damage:Levator.

NOTES:Still getting strong resistance in the shoulder but it is better now. Lots of trigger and stretching is helping. 4 weeks of this cut left.

w4 – shoulder

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,475
Est Cal burn: 4,048

2013-11-06 mets

Barbell Shoulder Press

Set 1 : 40.0×8
Set 2 : 50.0×6
Set 3 : 55.0×6
Set 4 : 55.0×6
Set 5 : 60.0×3

Face pulls

Set 1 : 60.0×10
Set 2 : 80.0×10
Set 3 : 60.0×10
Set 4 : 70.0×10

Dumbbell Arnold Press

Set 1 : 40.0×11
Set 2 : 45.0×8
Set 3 : 45.0×8
Set 4 : 45.0×8

Prone Delt V raise

Set 1 : 12.0×10
Set 2 : 12.0×10
Set 3 : 12.0×10

Standing Low Pulley Deltoid Raise

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

Pullups

Set 1 : 9 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps

Barbell Shrug

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

Hang and press

40×10
60×5

One-Arm Dumbell Row

Set 1 : 30.0×10
Set 2 : 37.5×10
Set 3 : 37.5×10

Damage:Levator. Lats. Shoulders are just not stable right now.

NOTES:Just keeping on the mild cut. start Hiit after non leg days. Been walking alot too.