w4 – chest p2

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,558
Est Cal burn: 2,850

Dumbbell Incline Bench Press

Set 1 : 45.0×15
Set 2 : 75.0×8
Set 3 : 85.0×7
Set 4 : 75.0×9
Set 5 : 75.0×8
Set 6 : 60.0×10

Cable Cross Over

Set 1 : 57.5×10
Set 2 : 37.5×12
Set 3 : 65.0×10
Set 4 : 35.0×10
Set 5 : 75.0×10
Set 6 : 40.0×10

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 45.0×12
Set 3 : 30.0×14

Dip (with hanging knee raise)

Set 1 : 0.0×12
Set 2 : 0.0×12
Set 3 : 0.0×12

x over oblique twist

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

Standing Biceps Cable Curl

Set 1 : 55.0×10
Set 2 : 40.0×17
Set 3 : 40.0×12

Barbell Close Grip Bench Press

Set 1 : 50.0×12
Set 2 : 50.0×11
Set 3 : 50.0×10

Damage:Levator.

NOTES:Still getting strong resistance in the shoulder but it is better now. Lots of trigger and stretching is helping. 4 weeks of this cut left.

w4 – shoulder

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,475
Est Cal burn: 4,048

2013-11-06 mets

Barbell Shoulder Press

Set 1 : 40.0×8
Set 2 : 50.0×6
Set 3 : 55.0×6
Set 4 : 55.0×6
Set 5 : 60.0×3

Face pulls

Set 1 : 60.0×10
Set 2 : 80.0×10
Set 3 : 60.0×10
Set 4 : 70.0×10

Dumbbell Arnold Press

Set 1 : 40.0×11
Set 2 : 45.0×8
Set 3 : 45.0×8
Set 4 : 45.0×8

Prone Delt V raise

Set 1 : 12.0×10
Set 2 : 12.0×10
Set 3 : 12.0×10

Standing Low Pulley Deltoid Raise

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

Pullups

Set 1 : 9 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 180.0×10
Set 3 : 200.0×10
Set 4 : 200.0×10

Hang and press

40×10
60×5

One-Arm Dumbell Row

Set 1 : 30.0×10
Set 2 : 37.5×10
Set 3 : 37.5×10

Damage:Levator. Lats. Shoulders are just not stable right now.

NOTES:Just keeping on the mild cut. start Hiit after non leg days. Been walking alot too.

w4 no more shreds

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,500
Est Cal burn: 3,120

Leg Press

Set 1 : 140.0×10
Set 2 : 140.0×12
Set 3 : 140.0×12
Set 4 : 140.0×12
Set 5 : 160.0×12
Set 6 : 160.0×12

Barbell Full Squat

Set 1 : 85.0×6
Set 2 : 105.0×6
Set 3 : 115.0×5
Set 4 : 125.0×3
Set 5 : 130.0×1
Set 6 : 140×1

Glute Ham Raise

Set 1 : 0.0×10
Set 2 : 5.0×8
Set 3 : 5.0×8

Triceps Pushdown V-Bar

Set 1 : 55.0×10
Set 2 : 50.0×14
Set 3 : 60.0×14

box jump Multiple Response

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 12 Laps/Reps

Rotary calf extension

Set 1 : 100.0×10
Set 2 : 100.0×12
Set 3 : 100.0×12

x over oblique twist

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

Alternate Hammer Curl

Set 1 : 20.0×8
Set 2 : 20.0×8
Set 3 : 17.5×12

Cable Crunch

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

Damage:Levator. Lats.

NOTES:Just trying keep stable for now. I’ll resume next year trying to up my PB’s. For now it’s slow fat loss.

w4 – shred chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,712
Est Cal burn: 3,120

2013-11-2 mets

Barbell Bench Press

Set 1 : 60.0×6
Set 2 : 80.0×6
Set 3 : 85.0×6 (delts playing up)
Set 4 : 80.0×6

Dumbbell Incline Bench Press

Set 1 : 70.0×6
Set 2 : 80.0×6
Set 3 : 80.0×6
Set 4 : 70.0×10

Cable Cross Over

Set 1 : 55.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Set 4 : 65×10
Set 5 : 35×10

Palm up low cable fly

Set 1 : 35.0×12
Set 2 : 35.0×12
Set 3 : 40.0×10

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
Set 4 : 12 Laps/Reps
Set 5 : 10 Laps/Reps

Dip

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×12

Standing Biceps Cable Curl

Set 1 : 62.5×10
Set 2 : 62.5×10
Set 3 : 62.5×10

Speed BB bench

Set 1 : 60.0×3
Set 2 : 80.0×3
Set 3 : 90.0×1
Set 4 : 100×3

Preacher Curl

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

Cable Standing Triceps Extension

Set 1 : 30.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Wood Chops with Cable

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

Damage:Levator. Front delt is right once again.

NOTES:Chest id the best. Forget the rest.

w3 back shoulder

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,712
Est Cal burn: 3,742
2013-10-31 mets

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 80.0×10
Set 3 : 85.0×8
Set 4 : 90.0×8
Set 5 : 80×8
Set 6 : 60×10

Clean

Set 1 : 60.0×5
Set 2 : 70.0×5
Set 3 : 80.0×3
Set 4 : 80×3

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 200.0×8
Set 3 : 200.0×8

Unilateral cable row

Set 1 : 50.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10

Dumbbell Shoulder Press

Set 1 : 55.0×10
Set 2 : 60.0×7
Set 3 : 60.0×8

Dumbbell Front Raise

Set 1 : 30.0×10
Set 2 : 35×10
Set 3 : 35×10

Alternate Hammer Curl

Set 1 : 20.0×8
Set 2 : 17.5×10
Set 3 : 17.5×10

Full Range Of Motion Lat Pulldown

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 50.0×10

x over oblique twist

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

Pullups

Set 1 : 15 Laps/Reps

Triceps Pushdown V-Bar

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

Damage:Levator.

NOTES:Supposed to be rest day. Screw it.. rest tommorow :).

w3 shred 2

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,458
Est Cal burn: 3,572

Dumbbell Walking Lunges

Set 1 : 30.0×20
Set 2 : 30.0×20
Set 3 : 30.0×20

Leg Press

Set 1 : 180.0×10
Set 2 : 220.0×10
Set 3 : 220.0×10
Set 4 : 240.0×10

Box squat

Set 1 : 100.0×3
Set 2 : 120.0×3
Set 3 : 130.0×3
Set 4 : 140×3

Hammer Curls

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

Seated Leg Curl

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

Hanging Leg Raise (V raise)

Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Cable Wood Chops

Set 1 : 30.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Rotary calf extension

Set 1 : 80.0×15 (STILL GETTING TWEAKS)
Set 2 : 80.0×15
Set 3 : 80.0×15

EZ-Bar Curl

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

Damage:Levator.

NOTES:MASSSSSSIVE refeed yesterday. Feel so much better.

w3 – shred 1

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,829
Est Cal burn: 3450

2013-10-28 mets

Barbell Bench Press

Set 1 : 60.0×6
Set 2 : 80.0×5
Set 3 : 85.0×4
Set 4 : 80.0×5
Set 5 : 85×5

Dip

Set 1 : 20.0×5
Set 2 : 20.0×5
Set 3 : 20.0×5

Weighted Pull Ups

Set 1 : 10.0×6
Set 2 : 20.0×5
Set 3 : 20.0×5

Standing Military Press

Set 1 : 60.0×2 (Fail, levator says no)

Barbell Bent Over Row

Set 1 : 80.0×5
Set 2 : 90.0×5
Set 3 : 90.0×5
Set 4 : 100×5
Set 5 : 110×2

Alternate Hammer Curl

Set 1 : 17.5×10
Set 2 : 17.5×10
Set 3 : 17.5×10

Cable Triceps Pushdown

Set 1 : 65.0×15
Set 2 : 65×15
Set 3 : 65×15

Cable Cross Over

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 60.0×10
Set 4 : 70.0×10
Set 5 : 80×10

x over oblique twist

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

Damage:Levator.

NOTES:Cutting too quick, 3 weeks down to 75.9kg … looking very tiny. Strength down. I don’t like this.

w3 – hiit

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2,720
Exercise calories: ~330
Cal Burn : 3250

Session : Interval

2013-08-27 mets2

2013-08-27 mets

1.  Warm up 1 min
2.  RUN one minute then walk 6-7km+ for one minute
3.  Cool down and stretch

NOTES: Sweated my ass off today. Did last 4 intervals with the mask. Not sure whats up with the HRM but.

w2 – shred chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,538
Est Cal burn: 3095

2013-10-26 mets

Dumbbell Incline Bench Press

Set 1 : 55.0×12
Set 2 : 55.0×10
Set 3 : 40.0×12 (TUT)
Set 4 : 40.0×12

Cable Cross Over

Set 1 : 60×12
Set 2 : 50×12
Set 3 : 40×13
Set 4 : 30×15
Set 5 : 20×20
Set 6 : 80×8

Dip

Set 1 : 0.0×15
Set 2 : 0.0×15
Set 3 : 0.0×15

Straight Arm Dumbbell Pullover

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

SSET1: Palm up low cable fly
Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

SSET1: x over oblique twist

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

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 12 Laps/Reps

Barbell Close Grip Bench Press

Set 1 : 50.0×15
Set 2 : 50.0×12
Set 3 : 50.0×15

Damage:Levator. Delt is better. A lot of work on it.

NOTES:Quick session for today. High reppers.

w2 – Back shouldie

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,603
Est Cal burn: 3478

2013-10-24 mets

Barbell Deadlift

Set 1 : 80.0×8
Set 2 : 105.0×6
Set 3 : 125.0×6
Set 4 : 135.0×5
Set 5 : 145.0×5
Set 6 : 145.0×4

Cable Seated Row

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

Full Range Of Motion Lat Pulldown

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

Wide-Grip Lat Pulldown

Set 1 : 50.0×15
Set 2 : 60.0×8
Set 3 : 50.0×12

Dumbbell Shoulder Press

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

Dumbbell Lateral Raise

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

Straight Arm Push Down

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

Cable Cross Over

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

Triceps Pushdown V-Bar

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

x over oblique twist

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

Damage:Levator. aggravated it.

NOTES: Working on back, being careful of the levator. Wide grip pulled downs and pull ups were not great. Second set of Pull Downs and i felt at least 3 muscles crunch. So i have been still working on them with the LCB and Rollers. Energy is down, still enough for the workouts but am getting a little hungry :). I’m not sure what i should be saying at this point.

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