Archive for February, 2014

w12 – leggies

Activity: weights
Training Partner: NA
Calories intake: 2500
Cal Burn : 3244

Barbell Full Squat

Set 1 : 60.0×8
Set 2 : 80.0×6
Set 3 : 90.0×6
Set 4 : 100.0×5
Set 5 : 100.0×5
Set 6 : 100×5
Set 7 : 80×7
Set 8 : 60×10

Leg Press

Set 1 : 220.0×8
Set 2 : 220.0×8
Set 3 : 220.0×8
Set 4 : 220.0×8

Calf Press On Leg Press

Set 1 : 220×25
Set 2 : 220×20
Set 3 : 220×25
Set 4 : 220×20

Seated Leg Curl

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12
Set 4 : 60×12

Dumbbell Tricep Kickback

Set 1 : 15.0×12
Set 2 : 15.0×10
Set 3 : 15.0×10
Set 4 : 15.0×10

Alternate Hammer Curl

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

Damage: Lev (major pain), rhomb , tres minor, pec major, scalines.

NOTES: Horrible day today. Left food at home, didn’t have anything to eat at the store at work. So i was pretty staving and feeling weak at gym. Still did a decent session not great. But the bro’s at gym asked if i wanted to play some squash to finish off. So had 2 games to finish.

w12 chest

Activity: weights
Training Partner: NA
Calories intake: 3055
Cal Burn : 2855

Dumbbell Bench Press

Set 1 : 30.0×20
Set 2 : 70.0×6
Set 3 : 70.0×6
Set 4 : 70.0×6
Set 5 : 55×10

Straight Arm Dumbbell Pullover

Set 1 : 27.5×10
Set 2 : 27.5×10
Set 3 : 27.5×10

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 70.0×10
Set 5 : 30×15

Speed BB bench

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

Cable Triceps Pushdown

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 40.0×12

Dumbbell Concentration Curls

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

Machine Inner Chest Press

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

Standing Biceps Cable Curl

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

Damage: Lev , rhomb , tres minor, pec major, scalines.

NOTES: shoulder very sore from yesterday. Silly me went to the batting cages and hit like 70 baseballs then went to the driving range and hit balls. So today everything was sore and tight. Everything was afffected today.

w12 – shoulder

Activity: weights
Training Partner: NA
Calories intake: 3250
Cal Burn : 2988

Bench Pushups

Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps

Cable Front Raise

Set 1 : 21.5×10
Set 2 : 21.5×10
Set 3 : 21.5×10

Standing Low Pulley Deltoid Raise

Set 1 : 31.25×10
Set 2 : 31.25×10
Set 3 : 31.25×10
Set 4 : 11.25×10 (long TUT)

Face pulls

Set 1 : 57.5×12
Set 2 : 67.5×10
Set 3 : 67.5×10
Set 4 : 67.5×10
Set 5 : 32.5×10 (TUT)

Barbell Shrug

Set 1 : 160.0×10
Set 2 : 160.0×10
Set 3 : 160.0×10
Set 4 : 160.0×10

Wide-Grip Lat Pulldown (cant OHP / pullup)

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

Dumbbell Bent Over Delt Raise

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

one arm Kb Swing

Set 1 : 24.0×10 (fail, hurt shoulder)

kb swings

Set 1 : 32.0×10
Set 2 : 32.0×15
Set 3 : 32.0×15

Hanging Leg Raise (v half circles)

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

Cable Reverse Fly

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

SWIMMING : 20 mins

Damage: Lev , rhomb , tres minor, pec major, scalines.

NOTES: Swimming after session was fantasic. Everything else was a bit standard!

w11 – WPT

Activity: weights
Training Partner: ROSS
Calories intake: 2950
Cal Burn : 2680

Barbell Bench Press

Set 1 : 60.0×8
Set 2 : 70.0×8
Set 3 : 80.0×6
Set 4 : 90.0×5
Set 5 : 100.0×1
Set 6 : 110.0×1
Set 7 : 120×1

Cable Cross Over

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

Palm up low cable fly

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

Triceps Pushdown V Bar

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

Dumbbell Tricep Kickback

Set 1 : 12.5×10
Set 2 : 12.5×10
Set 3 : 12.5×10

Damage: Lev , rhomb , tres minor, pec major, scalines.

NOTES: Was a short session, ran very short on time today. Cardio session was planned but legs are still concrete. SO i have been walking the dog for 35min at a time to try to get the legs happening again. Swimming and Ninja skills over the weekend too so should be good :).

w11 – backs?

Activity: weights
Training Partner: NA
Calories intake: 3140
Cal Burn : 2859

Barbell Reverse Grip Bent Over Row

Set 1 : 60.0×10
Set 2 : 65.0×10
Set 3 : 70.0×10
Set 4 : 70.0×10

Clean

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

One-Arm Dumbell Row

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

Wide-Grip Lat Pulldown

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

Cable Seated Row

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

Alternate Hammer Curl

Set 1 : 40.0×10
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 : 65.0×10
Set 3 : 30.0×20
Set 4 : 30.0×20

Straight Arm Push Down

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

Damage: Lev , rhomb , tres minor, pec major, scalines. (crazy everything FELT OK today, but i know they are still injured)

NOTES: Careful with the back sessions went all ok until straight arm pushdown.

w11 LEGGGGGGSSSS!!

Activity: weights
Training Partner: NA
Calories intake: 3500
Cal Burn : 3100

Barbell Full Squat

Set 1 : 40.0×5
Set 2 : 50.0×5
Set 3 : 60.0×5
Set 4 : 70×5
Set 5 : 80×3
Set 6 : 90×3
Set 7 : 100×3
Set 8 : 120×1
Set 9 : 130×1
Set 10 : 140×1
Set 11 : 60×6
Set 12 : 80×6
Set 13 : 90×5
Set 14 : 90×3

Leg Press

Set 1 : 180.0×10
Set 2 : 220.0×10
Set 3 : 220.0×10
Set 4 : 220.0×10
Set 5 : 220.0×10

KB SLDL

Set 1 : 32×10
Set 2 : 32.0×10
Set 3 : 32.0×10

Calf Press On Leg Press Machine

Set 1 : 220.0×20
Set 2 : 240×20
Set 3 : 240×20

Cable Wood Chops

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

Glute ham raise

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

Cable Crunch

Set 1 : 80.0×12
Set 2 : 90.0×12
Set 3 : 90.0×12

Dumbbell Walking Lunges

Set 1 : 40.0×10
Set 2 : 40.0×10

Plank

Set 1 : 00:01:00
Set 2 : 00:01:00

Damage: Lev , rhomb , tres minor, pec major, scalines. (crazy everything FELT OK today, but i know they are still injured)

NOTES: Leg day, Ross was right behind me heading to gym but some how ended up being 15 minutes late. Well, too late, my YOLO POWDER kicked in so i decided to do 10 sets of squats before he got there. Big day today 34440KG. Everything felt nice today. Although earlier in the morning i almost passed out from tiredness at work. Loved this session!

W11 – chest

Activity: weights
Training Partner: NA
Calories intake: 3025
Cal Burn : 2980

2014-02-17 dam1

2014-02-17 dam3

2014-02-17 dam4

2014-02-17 dam5

2014-02-17 dam6

2014-02-17 dam2

Dumbbell Bench Press

Set 1 : 25.0×20
Set 2 : 60.0×8
Set 3 : 60.0×8
Set 4 : 70.0×7
Set 5 : 80×5
Set 6 : 60×8
Set 7 : 30×12

Barbell Decline Bench Press

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

Triceps Pushdown – Rope

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

Standing Biceps Cable Curl

Set 1 : 65.0×10 (issues in tres minor)
Set 2 : 65.0×8
Set 3 : 60.0×10

Cable Cross Over

Set 1 : 50.0×12
Set 2 : 60.0×10
Set 3 : 60.0×8
Set 4 : 60.0×8

Palm up low cable fly

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

Hanging Leg Raise (v styles)

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

Bench Pushups

Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps

EZ-Bar Curl

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

Machine Dip (regular dip failed)

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

Damage: Lev , rhomb , tres minor, pec major, scalines.

NOTES: Friday i was supposed to go do shoulders and back with Ross. But events unfolded that caused that not to happen. So instead i decided to get my shoulder and back looked at once again. Phsysio and massage. The list of the injuries is growing and i am doing all the exercises the physio has prescribed but it seems more and more muscles are over compensating. I have stopped all over head work except the prescribed rehab exercises. Had the back worked on. They guy kept saying to stop “defending him” and relax. I was trying but it was just way painful. It was like rocks in a cement mixer the spinatus felt like he was playing guitar strings. Rhomboid tendons insane. Even tricep tendons were painful. So i reseted for 4 days. Most of those days i had muscle twitching. No weights. Just relaxing. Stretching , not much else. Swimming is back. Karate will be back soon. Anything close grip is also off at the moment (bench etc etc). The inital rep of bench causes irritation of the area but once up it’s fine.

w10 – CT

Activity: weights
Training Partner: NA
Calories intake: 3082
Cal Burn : 3385

2014-02-13

4 Sets

50 mountain climbers (legs back)
10 KB clean press
20 Kb Swing (Core Sholders)
20 KB renegade row
100 punch (last set 200) (chest)

3 Sets

20 MB Slams (arms , chest , back)
20 MB Reach grabs
10 KB circles (Back obiques)
15 ARO (abs)

500m ride row run
300m ride row run (accidentally did 500 run)
200m ride row run

Damage: Lev , rhomb , tres minor, pec major, scalines.

NOTES: Another CT session. Ross needs to lose alot of fat fast :). Trying to get that cardio up. Did the last round with mask on. Finally felt some fatigue during cardio.

w10 – Chesticles

Activity: weights
Training Partner: NA
Calories intake: 3401
Cal Burn : 3152

Dumbbell Incline Bench Press

Set 1 : 40.0×15
Set 2 : 75.0×6
Set 3 : 75.0×6
Set 4 : 75.0×6
Set 5 : 90.0×5 (spotted)

Cable Cross Over

Set 1 : 30.0×12
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 60.0×10

Cable Incline Fly

Set 1 : 30.0×12 (all tut)
Set 2 : 30.0×12
Set 3 : 40.0×12
Set 4 : 40.0×12

Palm up low cable fly

Set 1 : 40.0×10 (all tut)
Set 2 : 40.0×10
Set 3 : 40.0×10

Dumbbell Concentration Curls

Set 1 : 15.0×12
Set 2 : 15.0×12
Set 3 : 15.0×12

Machine Inner Chest Press

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

Cable Triceps Pushdown

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

Barbell Bench Press

Set 1 : 60.0×10
Set 2 : 80.0×5
Set 3 : 100.0×6
Set 4 : 110.0×1

Barbell Incline Bench Press

Set 1 : 60.0×10 (too painful)

Preacher curl

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

Damage: Lev , rhomb , tres minor, pec major, scalines.

NOTES: Scalines are way sore affecting anything close gripped. Friend showed up at the end of my workout which explains the extra chest bits at the end. Shoulder is not stable at the moment.

w10 – shoulder

Activity: weights
Training Partner: NA
Calories intake: 2955
Cal Burn : 2844

Dumbbell Arnold Press

Set 1 : 30.0×10
Set 2 : 40.0×10
Set 3 : 40.0×8
Set 4 : 40.0×8

Dumbbell Lateral Raise

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10

Prone Delt V raise

Set 1 : 8.0×12
Set 2 : 8.0×12
Set 3 : 8.0×12

Barbell Shrug

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

Standing Low Pulley Deltoid Raise

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

Dumbbell Front Raise

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

Face pulls

Set 1 : 50.0×12
Set 2 : 55.0×10
Set 3 : 65.0×12
Set 4 : 65.0×10

Cable Crunch

Set 1 : 80.0×12
Set 2 : 85.0×10
Set 3 : 80.0×10

Hanging Leg Raise (1/2 circles)

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

Wide-Grip Lat Pulldown

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

Damage: Lev , rhomb , tres minor, pec major
NOTES: Working through the shoulder. Friday we did 1 hour of CT training. Sunday i had 6 hours of karate (which was not too bad). My shoulder and back have been spasming for about 3 days now. Been lacross’in and rolling and tirgger pointing. I have more ROM now. Anything overhead has been dropped to make sure no more injuries are sustained. Long slow reps. Side raise caused issues in my scalines. Used a MB to loosen it up. SO far things are not so bad i think. Although i am complaining a lot. Things are pretty good.