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 :P

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: