Author Archive
I will return – December 1st 2014
I have a long holiday. I figured logging was taking up too much time and priorities. But coming into my annual December Shredfest I seem to have lost my way a bit. I have gained a fair bit of new muscle but my cuts are really slowing down. So i will be back to track my workouts and sessions again!
w5 – all n one!
Shoulder dayz
Weight Lifted
19365 kg
Shoulder upper press
Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 30.0×12
SSET: Dumbbell Lateral Raise
Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10
SSET: Dumbbell Front Raise
Set 1 : 22.5×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10
SSET: Barbell Shrug
Set 1 : 150.0×12
Set 2 : 170.0×10
Set 3 : 170.0×10
Set 4 : 170.0×10
SSET: Plate raise
Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10
Combo delt fly
33.33
Set 1 : 20.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10
Cable Triceps Pushdown
Set 1 : 40.0×20
Set 2 : 50.0×13
Set 3 : 55.0×12
Cable Rope Triceps Pushdown
Set 1 : 25.0×10
Set 2 : 30.0×13
Set 3 : 30.0×12
SSET: Triceps Pushdown V Bar
Set 1 : 55.0×12
Set 2 : 55.0×12
Set 3 : 55.0×12
SSET: Face pulls
Set 1 : 60.0×11
Set 2 : 60.0×15
Set 3 : 60.0×13
Cable One Arm Tricep Extension
Set 1 : 25.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10
Notes: Shoulder feels free after massage
————–
Leg dayz!
Box squat
Set 1 : 60.0×6
Set 2 : 80.0×5
Set 3 : 90×6
Set 4 : 110×3
Set 5 : 110.0×4
Set 6 : 120×1
Set 7 : 130×1
Barbell Deadlift
Set 1 : 60.0×10
Set 2 : 80.0×8
Set 3 : 100.0×6
Set 4 : 120.0×6
Set 5 : 140.0×3
Set 6 : 160.0×1
Upside down leg press
Set 1 : 100.0×12
Set 2 : 130.0×10
Set 3 : 140.0×10
Set 4 : 140.0×10
single leg press
Set 1 : 100.0×10
Set 2 : 110.0×10
Set 3 : 120.0×10
Set 4 : 120.0×10
Leg ext
Set 1 : 70.0×12
Set 2: 70×12
set 3: 70×12
Over head lunge
Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10
Standing Calf Raises
Set 1 : 100.0×12
Set 2 : 100.0×13
Set 3 : 100.0×13
Notes: LEGGSSS!!! Ouch
CHEST!
Barbell Incline Bench Press
Set 1 : 60.0×10
Set 2 : 50.0×10
Set 3 : 50.0×12
Set 4 : 50.0×12
Barbell Close Grip Bench Press
Set 1 : 40.0×14
Set 2 : 40.0×15
Set 3 : 45.0×11
Dumbbell Bench Press
Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10
Dumbbell Fly
Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Machine Fly
Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10
Set 4 : 55.0×10
DB low fly
Set 1 : 14.0×10
Set 2 : 16.0×10
Set 3 : 20.0×10
Set 4 : 20.0×10
Machine Inner Chest Press
Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 70.0×10
Set 4 : 70.0×10
Cable Triceps Pushdown
Set 1 : 50.0×20
Set 2 : 50.0×15
Set 3 : 50.0×15
Cable Rope Triceps Pushdown
Set 1 : 30.0×14
Set 2 : 30.0×15
Set 3 : 30.0×15
Barbell Lying Triceps Extension
Set 1 : 30.0×12
Set 2 : 35.0×10
Set 3 : 35.0×10
Dumbbell Tricep Kickback
Set 1 : 15.0×10
Set 2 : 15.0×10
Set 3 : 15.0×10
w4 – chest
Activity: weights
Training Partner: NA
Calories intake: 3124
Cal Burn : 3111
Speed BB bench
Set 1 : 60.0×10
Set 2 : 60.0×12
Set 3 : 60.0×12
Barbell Incline Bench Press
Set 1 : 40.0×10
Set 2 : 50.0×12
Set 3 : 50.0×12
Dumbbell Incline Bench Press
Set 1 : 40.0×12
Set 2 : 50.0×12
Set 3 : 50.0×12
Dumbbell Bench Press
Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
DB low fly
Set 1 : 14.0×10
Set 2 : 14.0×10
Set 3 : 14.0×10
Dumbbell Fly
Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Machine Fly
Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Machine Inner Chest Press
Set 1 : 60.0×12
Set 2 : 60.0×10
Set 3 : 60.0×10
Damage: SHoulder
NOTES: Shoulder clicking again . We also played a few games fo squash today!
w4 – shouldee
Activity: weights
Training Partner: NA
Calories intake: 3955
Cal Burn : 3200
Weight Lifted
14806 kg
Dumbbell Arnold Press
Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 45.0×10
Set 4 : 45.0×10
Combo delt fly
Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Dumbbell Lateral Raise
Set 1 : 16.0×12
Set 2 : 16.0×12
Set 3 : 16.0×12
Shoulder upper press
Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10
Face pulls
Set 1 : 55.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Smith Machine Upright Row
Set 1 : 50.0×11
Set 2 : 60.0×10
Set 3 : 50.0×12
Cable Triceps Pushdown
Set 1 : 50.0×14
Set 2 : 50.0×13
Set 3 : 55.0×13
Set 4 : 40×20
Triceps Pushdown V Bar
Set 1 : 55.0×12
Set 2 : 55.0×12
Set 3 : 55.0×12
Set 4 : 45×15
Cable Rope Triceps Pushdown
Set 1 : 35.0×12
Set 2 : 35.0×12
Set 3 : 35.0×12
Cable One Arm Tricep Extension
Set 1 : 25.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10
Dip
Set 1 : 0.0×13
Set 2 : 0.0×10
Set 3 : 0.0×12
Damage: Front Delt
NOTES: Not much right now.
w4 – leeeegggs
Activity: weights
Training Partner: NA
Calories intake: 3655
Cal Burn : 3400
Weight Lifted
34200 kg
Barbell Full Squat
Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 80.0×10
upside down leg press
Set 1 : 100.0×10
Set 2 : 130.0×10
Set 3 : 130.0×10
Set 4 : 130.0×10
Leg Press
Set 1 : 140×10
Set 2 : 140×10
Set 3 : 140×10
Set 4 : 160×10
Set 5 : 160×10
Set 6 : 160×10
Set 7 : 180×10
Set 8 : 180×10
Set 9 : 180×10
Set 10 : 100×30 (amrap)
Set 11 : 80×15 (4 sec negs)
Set 12 : 80×15 (4 sec negs)
Set 13 : 140×15 (5 slow 10 explosive)
Set 14 : 140×15 (5 slow 10 explosive)
Standing Calf Raises
Set 1 : 100.0×12
Set 2 : 100.0×13
Set 3 : 100.0×13
Damage:
NOTES: Mega legs!
w3 – back
Activity: weights
Training Partner: Johnny Cage
Calories intake: 3888
Cal Burn : 3400
Weight Lifted : 19417 kg
Barbell Deadlift
Set 1 : 70.0×5
Set 2 : 82.0×6
Set 3 : 100.0×3
Set 4 : 130.0×3
Set 5 : 140.0×3
Set 6 : 145.0×5
Set 7 : 160.0×1
Iso Lateral Wide Pulldown
Set 1 : 60.0×10
Set 2 : 80.0×12
Set 3 : 80.0×12
Set 4 : 80.0×11
Seated Machine Row
Set 1 : 40.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Set 4 : 70.0×10
Wide Grip Lat Pulldown
Set 1 : 55.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12
unilateral Pull Down
Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Close Grip Front Lat Pulldown
Set 1 : 40.0×12
Set 2 : 50.0×11
Set 3 : 50.0×12
Cable Straight Arm Push Down
Set 1 : 55.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12
Cable Seated Row
Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
EZ Bar Curl
Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10
Dumbbell Concentration Curls
Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10
Damage: Shoulder
NOTES: Just changing it up.
w3 – stuff
Activity: weights
Training Partner: NA
Calories intake: 2850
Cal Burn : 3221
Barbell Standing Military Press
Set 1 : 40.0×6
Set 2 : 45.0×6
Set 3 : 50.0×5
Set 4 : 55.0×3
Barbell Shrug
Set 1 : 200.0×10
Set 2 : 200.0×10
Set 3 : 200.0×10
Set 4 : 200.0×10
Dumbbell Front Raise
Set 1 : 16.0×10
Set 2 : 20.0×10
Set 3 : 25.0×10
Palm up low cable fly
Set 1 : 42.5×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Dumbbell Bent Over Delt Raise
35
Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×12
Barbell Shoulder Press
Set 1 : 50.0×8
Set 2 : 60.0×6
Set 3 : 60.0×6
Set 4 : 60.0×6
Cable Standing Deltoid Raise
Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Set 4 : 30.0×10
Damage: Shoulder
NOTES: Just trying to get a decent rotation happening with a cycle through some new techniques. I am feeling so weak compared to pre holidays. I think its a mechanical shoulder issue. I am upping training to 5 days straight just for a little while until i go back to 3 / 4 times a week.
w3 – backs
Activity: weights
Training Partner: Johnny Cage
Calories intake: 3385
Cal Burn : 3221
Barbell Bent Over Row
Set 1 : 60.0×12
Set 2 : 65.0×12
Set 3 : 70.0×10
Iso Lateral Wide Pulldown
Set 1 : 80.0×10
Set 2 : 85.0×10
Set 3 : 85.0×10
Seated Machine Row
Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Wide Grip Lat Pulldown
Set 1 : 55.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12
Dumbbell One Arm Row
Set 1 : 32.5×10
Set 2 : 37.5×10
Set 3 : 37.5×10
Cable Straight Arm Push Down
Set 1 : 65.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Cable Seated Row
Set 1 : 40.0×12
Set 2 : 40.0×15
Set 3 : 50.0×15
Dumbbell Alternate Hammer Curl
Set 1 : 40.0×8
Set 2 : 30.0×10
Set 3 : 25.0×8
Barbell Reverse Preacher Curl
Set 1 : 10.0×10
Set 2 : 15.0×10
Set 3 : 17.5×10
Damage:
NOTES: Rear delts a bit sore today but everything is not bad!
w3 shoulder
Activity: weights
Training Partner: NA
Calories intake: 3149
Cal Burn : 3022
Barbell Shoulder Press
Set 1 : 55.0×12
Set 2 : 55.0×10
Set 3 : 55.0×8
Set 4 : 55.0×9
Set 5 : 40.0×10
Set 6 : 40.0×10
Dumbbell Front Raise
46.66
Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10
Prone Delt V raise
12
Set 1 : 8.0×15
Set 2 : 8.0×15
Set 3 : 8.0×15
Dumbbell Lateral Raise
Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Cable Standing Deltoid Raise
Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10
Face pulls
Set 1 : 55.0×11
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 70.0×10
Hanging Leg Raise
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 10 Lap/Rep
Cable Wood Chops
Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Barbell Shrug
Set 1 : 180.0×10
Set 2 : 180.0×10
Set 3 : 180.0×10
Set 4 : 180.0×10
Damage: Triceps
NOTES: Motions… just motions.
w3 legs
Activity: weights
Training Partner: NA
Calories intake: 3011
Cal Burn : 2955
Barbell Full Squat
Set 1 : 40.0×8
Set 2 : 65.0×6
Set 3 : 75.0×5
Set 4 : 85.0×5
Set 5 : 95.0×5
Set 6 : 105×3
Set 7 : 110×1
Cable Standing One Arm Bicep Curl
Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
single leg press
Set 1 : 120.0×10
Set 2 : 120.0×10
Set 3 : 120.0×10
Lying Leg Curls
Set 1 : 55.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Dumbbell Alternate Hammer Curl
Set 1 : 45.0×10
Set 2 : 40.0×6
Set 3 : 30.0×10
Leg ext
Set 1 : 65.0×10
Set 2 : 70.0×12
Set 3 : 70.0×12
Set 4 : 70.0×12
EZ Bar Curl
Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10
Rotary calf extension
Set 1 : 100.0×20
Set 2 : 105.0×15
Set 3 : 115.0×15
Set 4 : 115.0×15
Cable Standing Biceps Curl
Set 1 : 47.5×12
Set 2 : 47.5×12
Damage:
NOTES: Motions… just motions.