Archive for March, 2014
w17 – chests
Activity: weights
Training Partner: NA
Calories intake: 3540
Cal Burn : 3991
Barbell Bench Press
Set 1 : 60.0×8
Set 2 : 70.0×7
Set 3 : 80.0×6
Set 4 : 90.0×3
Dip
Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10
Set 4 : 0.0×10
Dumbbell Incline Bench Press
Set 1 : 65.0×6
Set 2 : 75.0×5
Set 3 : 75.0×5
Set 4 : 75.0×5
SSET 1: Barbell Close Grip Bench Press
Set 1 : 50.0×10
Set 2 : 60.0×12
Set 3 : 65.0×12
SSET 1: Dumbbell Concentration Curls
Set 1 : 17.5×10
Set 2 : 17.5×10
Set 3 : 17.5×10
Cable Cross Over
Set 1 : 65.0×9
Set 2 : 65.0×8
Set 3 : 65.0×8
Set 4 : 35.0×12
Set 5 : 35.0×12
Set 6 : 35.0×12
Palm up low cable fly
Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 45.0×12
one arm Kb Swing
Set 1 : 24.0×10
Set 2 : 24.0×12
Set 3 : 24.0×12
Damage: Levator.
NOTES: Shoulder is a little unstable. Lots of grinding muscle over the scapula today. Did some rehab work on it. Pretty good session otherwise.
w16 – backaroos
Activity: weights
Training Partner: NA
Calories intake: 3540
Cal Burn : 3991
Hang clean + push press
Set 1 : 40.0×10
Set 2 : 50.0×6
Set 3 : 50.0×8
Set 4 : 50.0×8
Barbell Bent Over Row
Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 70.0×10
Set 4 : 80.0×10
Set 5 : 80×8
Set 6 : 60.0×10
SSET1 : Wide Grip Lat Pulldown
Set 1 : 62.5×10
Set 2 : 65.0×8
Set 3 : 60.0×10
Set 4 : 30.0×25
SSET1: Pull Ups
Set 1 : 7 Laps/Reps
Set 2 : 6 Laps/Reps
Set 3 : 5 Laps/Reps
Cable Seated Row
Set 1 : 60.0×10
Set 2 : 75.0×8
Set 3 : 72.5×8
Set 4 : 35.0×25
Straight Arm Push Down
Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 45×12
Chin-Up
Set 1 : 0.0×8
Set 2 : 0.0×10
Set 3 : 0.0×10
Damage: Levator.
NOTES: Just splitting up more days and session. The shorter time span is working for me at the moment. There is not much happening right now outside work and gym. So until i pick that up i’ll probably head to gym about 5 times a week until holidays. Squash was awesome today. Managed to go from 0-6 to winning 9-7 lol 😛
w16 – shoulder
Activity: weights
Training Partner: NA
Calories intake: 3100
Cal Burn : 2847
Barbell Shoulder Press
Set 1 : 35.0×16
Set 2 : 65.0×5
Set 3 : 65.0×5
Set 4 : 70.0×6
Set 5 : 70.0×6
Dumbbell Front Raise
Set 1 : 30.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Standing Low Pulley Deltoid Raise
Set 1 : 32.5×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Set 4 : 30.0×10
Face pulls
Set 1 : 60.0×12
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 80.0×10
Dumbbell Lateral Raise
Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Prone Delt V raise
Set 1 : 8.0×12
Set 2 : 8.0×12
Set 3 : 8.0×12
Damage: Levator.
NOTES: Short session, bigger session tomomrow. Just spliting up more workouts but less time.
w16 – legs
Activity: weights
Training Partner: NA
Calories intake: 3454
Cal Burn : 3250
Barbell Full Squat
Set 1 : 65.0×6
Set 2 : 85.0×6
Set 3 : 95.0×3
Set 4 : 105.0×3
Set 5 : 112.5×4
Set 6 : 125×3
Set 7 : 130×3
Set 8 : 132.5×0
SSET 1: Leg Press
Set 1 : 160.0×15
Set 2 : 160.0×12
Set 3 : 160.0×12
Set 4 : 160.0×12
Set 5 : 160.0×10
Set 6 : 160.0×12
Set 7 : 160×10
Set 8 : 160×10
Set 9 : 160×12
Set 10 : 160×10
SSET1: Calf Press On Leg Press Machine
Set 1 : 160.0×14
Set 2 : 160×12
Set 3 : 160×10
Set 4 : 160×12
Set 5 : 160×12
Set 6 : 160×12
Set 7 : 160×15
Set 8 : 160×15
Set 9 : 160×15
Set 10 : 160×20
Hanging Leg Raise
Set 1 : 10 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 11 Laps/Reps
Set 4 : 10 Laps/Reps
KB SLDL
Set 1 : 32.0×12
Set 2 : 32.0×12
Set 3 : 32.0×12
Cable Wood Chops
Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10
Damage: Levator.
NOTES: Decent session, short sweet intense.
w16 chest
Activity: weights
Training Partner: NA
Calories intake: 2757
Cal Burn : 3140
Dumbbell Bench Press
Set 1 : 30.0×18 (tuts)
Set 2 : 60.0×9
Set 3 : 75.0×6
Set 4 : 75.0×5
Set 5 : 75.0×5
Cable Cross Over
Set 1 : 60.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Set 4 : 45.0×10
Set 5 : 35.0×15 (tuts)
Set 6 : 35.0×12 (tuts)
Dip
Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10
Set 4 : 0.0×10
SSET 1: Deep Push Up
Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps
SSET 1: Palm up low cable fly
Set 1 : 42.5×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50.0×10
Machine Inner Chest Press
Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×13
Standing Biceps Cable Curl
Set 1 : 35.0×12 (tuts)
Set 2 : 45.0×11 (tuts)
Set 3 : 45.0×12 (tuts)
Damage: Lev, rhomb , tres major, pec minor.
NOTES: Late session today, just getting essentials in. Might hit up the gym again tomorrow to hit accessories.
w16 – back
Activity: weights
Training Partner: NA
Calories intake: 3145
Cal Burn : 2985
Clean
Set 1 : 47.5×5
Set 2 : 60.0×5
Set 3 : 71.0×5
Set 4 : 74.0×5
Set 5 : 80×1
Barbell Deadlift
Set 1 : 82.5×6
Set 2 : 92.5×6
Set 3 : 122.5×6
Set 4 : 142.5×4
Set 5 : 162.5×1
Set 6 : 172.5×1
Straight Arm Push Down
Set 1 : 57.5×10
Set 2 : 57.5×10
Set 3 : 57.5×10
Set 4 : 27.5×9
Cable Seated Row
Set 1 : 72.5×11
Set 2 : 72.5×10
Set 3 : 72.5×10
Set 4 : 32.5×21
Wide Grip Lat Pulldown
Set 1 : 62.5×8
Set 2 : 62.5×8
Set 3 : 62.5×8
Set 4 : 32.5×10
Triceps Pushdown – Rope
Set 1 : 45.0×12
Set 2 : 45.0×12
Set 3 : 45.0×12
Unilateral Pull Down
Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10
Standing Biceps Cable Curl
Set 1 : 30.0×21
Set 2 : 30.0×16
Set 3 : 30.0×20
Damage: Lev, rhomb , tres major, pec minor.
NOTES: Didn’t max out deadlift today. Didn’t feel like it. Bringing everything back for time under tension on accessories work. I am on cruise control for now as i have only a few weeks until the USA. When i come back i will give it one last huge push for aesthetics. After the end of this year i will reassess my priorities. I will always train and always make sure i achieve my goals in lifting /fitness.
w15 – shoulder!
Activity: weights
Training Partner: NA
Calories intake: 3587
Cal Burn : 3014
Barbell Shoulder Press
Set 1 : 50.0×12
Set 2 : 65.0×7
Set 3 : 65.0×7
Set 4 : 65.0×7
Dumbbell Front Raise
Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12
Dumbbell Front Raise
Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12
Full Range Of Motion Lat Pulldown
Set 1 : 40.0×12
Set 2 : 45.0×12
Set 3 : 45.0×12
Set 4 : 40.0×12
Standing Low Pulley Deltoid Raise
Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 35.0×12
Face pulls
Set 1 : 55.0×13
Set 2 : 80.0×10
Set 3 : 80.0×12
Set 4 : 80.0×10
Damage: Lev, rhomb , tres major, pec minor.
NOTES: I have no idea what i am doing.
w15 – legs
Activity: weights
Training Partner: Joel
Calories intake: 3350
Cal Burn : 3001
Barbell Full Squat
Set 1 : 60.0×10
Set 2 : 80.0×8
Set 3 : 100.0×6
Set 4 : 120.0×3
set 5 : 130.0×1
Leg Press
Set 1 : 180.0×10
Set 2 : 200.0×10
Set 3 : 220.0×10
Set 4 : 220.0×10
Barbell Lunge
Set 1 : 60.0×8
Set 2 : 60.0×8
Set 3 : 60.0×8
Seated Leg Curl
Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 65.0×12
Set 4 : 65.0×12
Leg ext
Set 1 : 60.0×12
Set 2 : 60.0×13
Set 3 : 60.0×13
Set 4 : 65.0×12
Hanging Leg Raise
Set 1 : 10 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps
Calf Press On Leg Press Machine
Set 1 : 180.0×25
Set 2 : 220.0×25
Set 3 : 220.0×25
Set 4 : 220×25
EZ-Bar Curl
Set 1 : 35.0×10
Set 2 : 32.5×10
Set 3 : 32.5×10
Damage: Lev, pec minor. Coming good. No major issues at the moment.
NOTES: Lot of things been happening this week. Things were not the greatest training wise, back to it today though. So i hope we can pick up the intensity soon.
w14 legs etc
Activity: weights
Training Partner: NA
Calories intake: 3105
Cal Burn : 3878
WARMUP: 10 Mins HiiT
Leg Press
Set 1 : 220.0×10
Set 2 : 220.0×10
Set 3 : 220.0×8
Set 4 : 220.0×8
Set 5 : 220.0×8
Set 6 : 220.0×8
Seated Leg Curl
Set 1 : 40.0×20
Set 2 : 60.0×13
Set 3 : 60.0×12
Set 4 : 60×12
Leg ext
Set 1 : 60.0×10
Set 2 : 52.5×15
Set 3 : 52.5×15
Set 4 : 55.0×19
Calf Press On Leg Press Machine
Set 1 : 260.0×20
Set 2 : 260×20
Set 3 : 260×20
Set 4 : 260×20
Cable Wood Chops
Set 1 : 40.0×10
Set 2 : 45×10
Set 3 : 45×10
Set 4 : 45.0×10
Dumbbell Walking Lunges
Set 1 : 40.0×7
Set 2 : 40.0×8
Set 3 : 40.0×8
KB SLDL
Set 1 : 32.0×12
Set 2 : 32.0×12
Set 3 : 32.0×12
Damage: Lev, rhomb , tres major, pec minor. Coming good. No major issues at the moment. Still there but not being annoying or tight.
NOTES: Starting with HiiT when i can. Everything else was pretty good. Finished off with 4 games of squash. Epic failure of underwear during set 2 of leg press. Was that loud people turned around to see what it was.
w14 – shoulder etc
Activity: weights
Training Partner: NA
Calories intake: 2854
Cal Burn : 2750
Barbell Shoulder Press
Set 1 : 50.0×10
Set 2 : 60×8
Set 3 : 65×8
Set 4 : 65×6
Set 5 : 50×12
Standing Low Pulley Deltoid Raise
Set 1 : 32.5×10
Set 2 : 32.5×12
Set 3 : 32.5×12
Set 4 : 17.5×15
Barbell Shrug
Set 1 : 180.0×10
Set 2 : 180.0×10
Set 3 : 180.0×10
Set 4 : 180.0×10
Dumbbell Front Raise
Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 30×12
Face pulls
Set 1 : 65.0×10
Set 2 : 72.5×10
Set 3 : 72.5×10
Set 4 : 42.5×15
Cable Triceps Pushdown
Set 1 : 60.0×15
Set 2 : 60×15
Set 3 : 60×15
Set 4 : 40×20
EZ-Bar Curl
Set 1 : 32.5×8
Set 2 : 32.5×10
Set 3 : 32.5×8
Set 4 : 32.5×8
Dumbbell Tricep Kickback
Set 1 : 15.0×10
Set 2 : 17.5×10
Set 3 : 17.5×10
Damage: Lev, rhomb , tres major, pec minor.
NOTES: