Archive for December, 2013

w3 – legs

Activity: Weights
Training Partner: NA
Calories intake: 3054
Est Cal burn: 3035

Barbell Full Squat

Set 1 : 50.0×5
Set 2 : 60.0×5
Set 3 : 72.5×3
Set 4 : 92.5×5
Set 5 : 105.0×3
Set 6 : 115×9

Leg Press

Set 1 : 160.0×10
Set 2 : 180.0×10
Set 3 : 200.0×10
Set 4 : 220.0×8
Set 5 : 240.0×8
Set 6 : 260.0×5
Set 7 : 300×6

Calf Press On Leg Press Machine

Set 1 : 140.0×25
Set 2 : 140×25
Set 3 : 140×25
Set 4 : 140×25

Alternate Hammer Curl

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

Triceps Pushdown V Bar

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

Seated Leg Curl

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

Leg ext

Set 1 : 50.0×10
Set 2 : 50.0×12
Set 3 : 55.0×12
Set 4 : 60.0×10

Glute ham raise

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

Standing Biceps Cable Curl

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

Damage: none

NOTES:

w3 – shoulder

Activity: Weights
Training Partner: NA
Calories intake: 2835
Est Cal burn: 3,341
2013-12-26 cals

Standing Military Press

Set 1 : 25.0×6
Set 2 : 32.5×5
Set 3 : 40.0×5
Set 4 : 50.0×3
Set 5 : 55×3
Set 6 : 62.5×5

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Set 4 : 15×20

Clean

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

Cable Front Raise

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

Face pulls

Set 1 : 70.0×10
Set 2 : 70.0×12
Set 3 : 70.0×12

Cable Reverse Fly

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 30×10

Dumbbell Lateral Raise

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

Damage: none

NOTES: massive pump in rear delts.

w3 – deads

Activity: Weights
Training Partner: NA
Calories intake: 2857
Est Cal burn: 2835

Barbell Deadlift

Set 1 : 60.0×5
Set 2 : 75.0×5
Set 3 : 90.0×3
Set 4 : 115.0×5
Set 5 : 127.5×3
Set 6 : 142.5×6

Straight Arm Push Down

Set 1 : 62.5×12
Set 2 : 62.5×12
Set 3 : 62.5×12
Set 4 : 62.5×12

Full Range Of Motion Lat Pulldown

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

Unilateral cable row

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

x over oblique twist

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

Wide Grip Lat Pulldown

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

Damage: none

NOTES: none

w3 – hike

Activity: Hikes
Training Partner: NA
Calories intake: 3049
Est Cal burn: 5902

20km hike

hike

hike1

hike2

Damage: Levator.

NOTES:Early morning hike. Was awesome. Cool, shadey, nature. So much wild life.

w3 – chest

Activity: Weights
Training Partner: NA
Calories intake: 3049
Est Cal burn: 2785

Barbell Bench Press

Set 1 : 42.5×5
Set 2 : 52.5×5
Set 3 : 62.5×3
Set 4 : 80.0×3
Set 5 : 90×3
Set 6 : 100×4
Set 7 : 50×10
Set 8 : 50×10
Set 9 : 50×10
Set 10 : 50×10

Cable Cross Over

Set 1 : 60.0×10
Set 2 : 82.5×9
Set 3 : 65.0×10
Set 4 : 45.0×10
Set 5 : 45×10

Dip

Set 1 : 0.0×11
Set 2 : 0.0×12
Set 3 : 0.0×13
Set 4 : 0.0×12

Cable Triceps Pushdown

Set 1 : 40.0×20
Set 2 : 40.0×13
Set 3 : 40.0×15

Hanging Leg Raise

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

Barbell Close Grip Bench Press

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

Frog Stand practice

5 min.

Damage: Levator.

NOTES:Just continuing on the new path. New objective is frog stand to hand stand.

w2 – legs

Activity: Weights
Training Partner: NA
Calories intake: 3240
Est Cal burn: 3142
EST loading: 31000kg

2013-12-19 cals

Barbell Full Squat

Set 1 : 50.0×5
Set 2 : 65.0×5
Set 3 : 75.0×3
Set 4 : 100.0×3
Set 5 : 107.5×3
Set 6 : 115×6

Dumbbell Walking Lunges

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

EZ-Bar Curl

Set 1 : 35.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12

Leg Press

Set 1 : 180.0×12
Set 2 : 200.0×10
Set 3 : 200.0×10
Set 4 : 180×10
Set 5 : 160×10
Set 6 : 140×10
Set 7 : 120×10
Set 8 : 100×10
Set 9 : 80×10
Set 10 : 60×10

Calf Press On Leg Press Machine

Set 1 : 60.0×60
Set 2 : 60.0×50
Set 3 : 60.0×50

Standing Biceps Cable Curl

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

Glute Ham Raise

Set 1 : 0.0×10
Set 2 : 0.0×12
(got major hammie cramp)

Cable Standing One Arm Bicep Curl

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

Damage: Levator (almost recovered but still an issue)

NOTES:Base strength is so much lower at the moment. My squat max has gone from 160 to 135. Frustrating.

w2 – deads

Activity: Weights
Training Partner: NA
Calories intake: 2980
Est Cal burn: 3144

Pullups

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 8 Laps/Reps

Barbell Deadlift

Set 1 : 60.0×5
Set 2 : 75.0×5
Set 3 : 90.0×3
Set 4 : 120.0×3
Set 5 : 125.0×3
Set 6 : 135.0×7

Straight Arm Push Down

Set 1 : 57.5×10
Set 2 : 61.25×12
Set 3 : 61.25×12

Cable Seated Row

Set 1 : 80.0×10
Set 2 : 80.0×8
Set 3 : 70.0×12

Wide Grip Lat Pulldown

Set 1 : 60.0×8
Set 2 : 62.5×10
Set 3 : 62.5×8

Cable Crunch

Set 1 : 81.25×12
Set 2 : 81.25×12
Set 3 : 81.25×10

Full Range Of Motion Lat Pulldown

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

x over oblique twist

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

Alternate Hammer Curl

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

Barbell Close Grip Bench Press

Set 1 : 50.0×10
Set 2 : 50.0×12
Set 3 : 50.0×15

Damage:Levator. Traps insanely tight

NOTES:Fatigue set in again. Still no clearer as to the cause. Still managed to power through todays session. Strength still seems down alot.

w2 — chest

Activity: Weights
Training Partner: NA
Calories intake: 3341
Est Cal burn: 3342

Barbell Bench Press

Set 1 : 42.5×5
Set 2 : 52.5×5
Set 3 : 62.5×3
Set 4 : 85.0×3
Set 5 : 90×3
Set 6 : 95×5

Dumbbell Incline Bench Press

Set 1 : 75.0×6
Set 2 : 80.0×5
Set 3 : 85.0×4
Set 4 : 50.0×8

Dip

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

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 60.0×10
Set 5 : 30.0×15

Cable Cross Over

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

Cable Triceps Pushdown

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

Damage:Levator.

NOTES:None

w3 – shoulder

Activity: Weights
Training Partner: NA
Calories intake: 2800
Est Cal burn: 2902

2013-12-11 cals

Standing Military Press

Set 1 : 25.0×5
Set 2 : 32.5×5
Set 3 : 40.0×3
Set 4 : 52.0×3
Set 5 : 55×3
Set 6 : 60×5

Barbell Shrug

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

Face pulls

Set 1 : 67.5×10
Set 2 : 67.5×10
Set 3 : 67.5×15
Set 4 : 40.0×25

Dumbbell Shoulder Press

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

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 : 30.0×10
Set 3 : 30.0×10

Hanging Leg Raise (V)

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

Hand stand pushups

Set1: A few of them

Damage:Levator.

NOTES:Still getting used to the smaller volume. It feels good. Still sorting out some health issues . Damn it.

w2 shoulder

Activity: Weights
Training Partner: NA
Calories intake: 3401
Est Cal burn: 3540

2013-12-11 cals

Standing Military Press

Set 1 : 30.0×5
Set 2 : 32.5×5
Set 3 : 37.5×3
Set 4 : 50.0×5
Set 5 : 52.5×5
Set 6 : 55×7

Dumbbell Front Raise

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

Face pulls

Set 1 : 55.0×15
Set 2 : 55.0×15
Set 3 : 55.0×15
Set 4 : 70.0×10

Cable Cross Over

Set 1 : 45.0×12
Set 2 : 45.0×10
Set 3 : 45.0×10

Standing Low Pulley Deltoid Raise

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

Dumbbell Shoulder Press

Set 1 : 55.0×7
Set 2 : 55.0×7
Set 3 : 55.0×7

EZ-Bar Curl

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

Cable Crunch

Set 1 : 85.0×12
Set 2 : 85.0×10
Set 3 : 85.0×10

Hanging Leg Raise

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

Alternate Hammer Curl

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

Damage:Levator.

NOTES:Feeling fine. I feel weird not going hard straight up and following a program. Started a few calisthenics moves. Going to start urban gymnastics in the new year. So i was doing hand stands and then kicking the bag after the session.