Archive for June, 2014

w2 shoulder etc

Activity: weights
Training Partner: NA
Calories intake: 3100
Cal Burn : 2800

Barbell Shoulder Press

Set 1 : 50.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10
Set 4 : 55.0×10
Set 5 : 40.0×10
Set 6 : 40.0×10

Dumbbell Front Raise

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10
Set 4 : 25.0×10
Set 5 : 25.0×10

Dumbbell Lateral Raise

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

Prone Delt V raise

Set 1 : 12.0×10
Set 2 : 12.0×12
Set 3 : 6.0×10
Set 4 : 6.0×10

Face pulls

Set 1 : 50.0×15
Set 2 : 60.0×12
Set 3 : 60.0×12
Set 4 : 25×15
Set 5 : 25×15

Cable Wood Chops

Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 50.0×10

Cable Standing Deltoid Raise

Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Damage: tricep tendons (really tender!)

NOTES:Really resetting and getting hyperthophic sets happening. Strength is taking a back seat for a while.

 

 

w1 – legs

Activity: weights
Training Partner: NA
Calories intake: 2547
Cal Burn :  2750

Upside down leg press

Set 1 : 80.0×10
Set 2 : 100.0×10
Set 3 : 120.0×10

Single leg press
1
Set 1 : 120.0×10
Set 2 : 130.0×10
Set 3 : 135.0×10

Leg ext

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

Dumbbell Walking Lunges

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

Lying Leg Curls

Set 1 : 50.0×10
Set 2 : 52.5×12
Set 3 : 52.5×12

Barbell Stiff Leg Deadlift on Bench

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

Damage: None

NOTES: Something different.

 

 

 

 

w1 – choost

Activity: weights
Training Partner: NA
Calories intake: 3480
Cal Burn :  2400

Barbell Bench Press

Set 1 : 60.0×8
Set 2 : 70.0×7
Set 3 : 80.0×5
Set 4 : 85.0×1
Set 5 : 60.0×8

Dumbbell Bench Press

Set 1 : 60.0×6
Set 2 : 60.0×8
Set 3 : 60.0×7
Set 4 : 60.0×6

Cable Cross Over

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

Cable Triceps Pushdown

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

Cable Standing Biceps Curl

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

Palm up low cable fly

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12
Set 4 : 30.0×12

Dumbbell Straight Arm Pullover

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

Damage: None

NOTES: Back after a 5 week holiday to the USA. Started back light. Got massive doms all week. Ready to get back to the real training this week!

 

 

 

w1 – back to it

Activity: weights
Training Partner: NA
Calories intake: 3480
Cal Burn :  2400

Pre holiday

Weight : 79.1kg
Waist : 82cm

Post holiday

Weight: 78.1kg
Waist : 89cm!!!!!!!!!!

So fucking fat lol. Only take me a few weeks to work that off though don’t worry about that. Girls seem to me mirin more with the fatter bellah though. No idea why!

Just doing some primer workouts until i start smashing it again next week.

DB bench 15-12-10 @ 50 kg
Sset : Bb shoulder 8 -10- 12 @ 30kg

DB lat raise 10 10 10 @ 18 kg

Bb squat @ 60kg 10×4
Flys @ 40kg 10×3

Lat pull @ 40kg 3×13
Hanging leg 3×12
Dip 3×10

Calf raise 3×15 @ 60kg
Leg extension 3×12 @ 50kg

Broceps curl 3×12 @ 45kg

 

————–

Dl @ 60 – 80-80-80 x10
Leg ext 3×15 @ 50kg
Chest fly 4×10 @ 50kg
Bb row 3×10 @ 60kg
Db should upright row @ 30kg
Broceps hammer 3×10 @ 35kg
Triceps push 3×12 @ 50kg
Cable row 3×12 @50kg

I am robocop

—-

Dl @ 60 – 80-80-80 x10
Leg ext 3×15 @ 50kg
Chest fly 4×10 @ 50kg
Bb row 3×10 @ 60kg
Db should upright row @ 30kg
Broceps hammer 3×10 @ 35kg
Triceps push 3×12 @ 50kg
Cable row 3×12 @50kg

I am robocop

 

———

Set 1 : 40.0×10
Set 2 : 60.0×8
Set 3 : 70.0×5
Set 4 : 80.0×5
Set 5 : 90.0×5
Set 6 : 100×3
Set 7 : 110×3

Cable Standing Deltoid Raise

Set 1 : 15.0×10
Set 2 : 20.0×10
Set 3 : 25.0×10

Dumbbell Lateral Raise

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

Leg Press

Set 1 : 140.0×12
Set 2 : 140.0×12
Set 3 : 140.0×12

Dumbbell Upright Row

Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Face pulls

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

Hanging Leg Raise

Set 1 : 10 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 10 Lap/Rep

Leg ext

Set 1 : 50.0×12
Set 2 : 60.0×13
Set 3 : 60.0×13
Set 4 : 60.0×13

Dumbbell Arnold Press

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

Dumbbell Bent Over Delt Raise

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

 

 

Damage: None

NOTES: Back after a 5 week holiday to the USA. Started back light. Got massive doms all week. Ready to get back to the real training this week!