w2 shred – 2

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,629
Est Cal burn: 3,839

2013-10-22 mets

Box squat

Set 1 : 60.0×12
Set 2 : 80×10
Set 3 : 80×10
Set 4 : 80×10
Set 5 : 80×10
Set 6 : 80×10
Set 7 : 80×10
Set 8 : 80×10
Set 9 : 80×10
Set 10 : 80×10
Set 11 : 80×5
Set 12 : 100×3
Set 13 : 120×1

Glute Ham Raise

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

Standing Low Pulley Deltoid Raise

Set 1 : 20.0×12
Set 2 : 25.0×10
Set 3 : 25.0×10

Dumbbell Walking Lunges

Set 1 : 55×6
Set 2 : 55×6
Set 3 : 45.0×10

Lying Leg Curls

Set 1 : 60.0×10
Set 2 : 62.5×10
Set 3 : 62.5×10

Dumbbell Front Raise

Set 1 : 30.0×8
Set 2 : 30.0×8
Set 3 : 30.0×8

Face pulls

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

Damage:Right front Delt. Levator.

NOTES: Some shoulder work since i worked arms yesterday. Mild pain in the levator. Was not supposed to do gym today. Not bad session though.

w2 – Shred 1

Activity: Weights
Training Partner: NO !!!
Calories intake: 2850
Est Cal burn: ~4014

Dumbbell Incline Bench Press

Set 1 : 55.0×12
Set 2 : 70.0×8
Set 3 : 70.0×8
Set 4 : 70.0×8

Cable Cross Over

Set 1 : 50.0×12
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 60.0×10

Palm up low cable fly

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12
Set 4 : 40.0×12

kb swings (between sets)

Set 1 : 32.0×10
Set 2 : 32.0×10
Set 3 : 32.0×10
Set 4 : 32.0×10

Dip

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

Barbell Close Grip Bench Press

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 50×10

Alternate Hammer Curl

Set 1 : 22.5×10
Set 2 : 22.5×10
Set 3 : 22.5×10

Straight Arm Dumbbell Pullover

Set 1 : 40.0×8
Set 2 : 42.5×8
Set 3 : 42.5×8

SSET: Cable Triceps Pushdown

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

SSET: Standing Biceps Cable Curl

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

x over oblique twist

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10
Set 4 : 20.0×10

Damage:Shoulder. Levator, scar tissue. Bleh. Front right delt is stringy.

NOTES: Week 2 shred.

STATS! : Weight 76.5kg BF ~10.1%. I have slowed the shred RIGHT back. I wanted to be shredded for my bday in dec. So i am going to aim for ~200g – 300g a week. I am 69kg LMM so i expect the cut to finish at 7% at ~74kg. I feel really small though. Striations everywhere again. Especially on my back this time.

I wish my photo wasn’t a potato. I would get a few shots, the phone just washes it out. Might use my new photo gear … Umbrellas, tents the whole works :).

Physical:
As expected strength is a little down. Little injuries are progressing though shoulder feels better (about 70%). Really trying to get the serratus up this time. Getting really funny looks from PT’s when i do the Xover twist.

Mental:
Tough week this week. Stress. Sorting out some priorities. Lots of things going on in the mind. Nothing but road blocks. You know, the usual.

w1 shred shoulder

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,350
Est Cal burn: 4010 (shit)

2013-10-18 mets

Barbell Push Press

Set 1 : 40.0×10
Set 2 : 50.0×8
Set 3 : 55.0×8

Cable Front Raise

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

Standing Low Pulley Deltoid Raise

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

Dumbbell Bent Over Delt Raise

Set 1 : 35.0×8
Set 2 : 35.0×10
Set 3 : 35.0×10

21s

Set 1 : 25.0×21
Set 2 : 25.0×21
Set 3 : 25.0×21

Barbell Shrug

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

Damage:Shoulder. Levator stilk sore affecting ROWS.

NOTES: Some shoulder work.

w1 shred 3

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,350
Est Cal burn: 4010 (shit)

2013-10-17 mets

Barbell Bent Over Row

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

Barbell Reverse Grip Bent Over Row

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10

Barbell Deadlift

Set 1 : 100.0×6
Set 2 : 120.0×6
Set 3 : 130.0×6
Set 4 : 140.0×6
Set 5 : 150.0×5
Set 6 : 160.0×3

Wide Grip Lat Pulldown

Set 1 : 70.0×10
Set 2 : 75.0×10
Set 3 : 75.0×10

EZ-Bar Curl

Set 1 : 30.0×13
Set 2 : 40.0×10
Set 3 : 40.0×10

Straight Arm Push Down

Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 60.0×10
Set 4 : 60×10

x over oblique twist

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

Face pulls

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

Damage:Shoulder. Levator stilk sore affecting ROWS.

NOTES:I think i have totally screwed my calories. Already down to 77kg 4 days in ~approx 3kg . So i upping back to 2800 cals. The shred is supposed to be slow. 4 cm off the waist so far back down to 80cm. I haven’t been able to eat really. Not sure why. Other than that things seem to be going ok. Need to get that EXT oblique and serratus up this time. So working directly on them.

w1 shred 2

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,602
Est Cal burn: 3580

2013-10-15 mets

Barbell Full Squat

Set 1 : 60.0×10
Set 2 : 80.0×6
Set 3 : 105.0×5
Set 4 : 112.5×5
Set 5 : 122.5×3
Set 6 : 100×6
Set 7 : 80×10

Glute Ham Raise

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

Pull Ups

Set 1 : 8 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps
Set 4 : 7 Laps/Reps
Set 5 : 8 Laps/Reps

TSET1: Hanging Leg Raise

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

TSET1:clean and press

Set 1 : 60.0×5
Set 2 : 65.0×5
Set 3 : 65.0×5
->
Clean
Set 1 : 70.0×1
Set 2 : 80.0×1

TSET1: Cable Crunch

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

Seated Leg Curl

Set 1 : 40.0×20
Set 2 : 50.0×12
Set 3 : 50.0×12

box jump Multiple Response

Set 1 : 15 Laps/Reps
Set 2 : 15 Laps/Reps
Set 3 : 15 Laps/Reps
Set 4 : 15 Laps/Reps

Damage:Shoulder. Levator still super tight and sore.

NOTES:Decided to try the shoulder out. It had issues with pullups. Clean and press was ok. But by the end of the session i was getting headache. Still working on it. No much else to report just yet.

w1 – Shred Chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 2202
Est Cal burn: 2800

2013-10-14 mets

Barbell Bench Press

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×10

Dumbbell Incline Bench Press

Set 1 : 55.0×9
Set 2 : 55.0×10
Set 3 : 55.0×10

Speed BB bench

Set 1 : 80.0×1
Set 2 : 85.0×1
Set 3 : 90.0×1
Set 4 : 100×1

Cable Cross Over

Set 1 : 50.0×15
Set 2 : 70.0×12
Set 3 : 70.0×12
Set 4 : 70.0×12
Set 5 : 30×25

Dip

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

Cable Triceps Pushdown

Set 1 : 60.0×13
Set 2 : 60.0×13
Set 3 : 60.0×13

Cable Standing One Arm Bicep Curl

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

Kb swings

Set 1 : 32×15
Set 2 : 32×15
Set 3 : 32×15
Set 4 : 32×15
Set 5 : 32×15
Set 6 : 32×15
Set 7 : 32×15
Set 8 : 32×15

Alternate Hammer Curl

Set 1 : 15.0×8
Set 2 : 20.0×10

Damage:Shoulder. Levator still super tight and sore. Really affecting bench styled motions. Calf luckily recovered.

NOTES: Start of shred. Going for ~700 cals under TDEE . Doing a slower cut. Got until November 30th roughly. Going to up the cardio circuits.

recovery – Hiit

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2,854
Exercise calories: ~330
Cal Burn : 3385

Session : Interval

2013-10-10 mets

2013-10-10 hrm

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

NOTES: Since my calf is not 100% i decided to just do a slower run today. I can’t just not do anything and rest. So i MASKED it up and ran slower. I finished off with 15 minutes of swimming.

w17 recovery

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2,855
Exercise calories: ~250
Cal Burn : 3385

Session : Interval

2013-10-13 mets

2013-10-13 hrm

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

NOTES: More mask running.

w16 – chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 3,002
Est Cal burn: 3385

2013-10-07 mets

Dumbbell Incline Bench Press

Set 1 : 45.0×15
Set 2 : 45.0×15
Set 3 : 80.0×6
Set 4 : 80.0×5
Set 5 : 80.0×4
Set 6 : 60.0×8

Barbell Close Grip Bench Press

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

Straight Arm Dumbbell Pullover

Set 1 : 40.0×8
Set 2 : 42.5×8
Set 3 : 42.5×8

Dip

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10
Set 4 : 0x10
Set 5 : 0x10

Cable Cross Over

Set 1 : 60.0×10
Set 2 : 80.0×8
Set 3 : 80.0×10
Set 4 : 80.0×10
Set 5 : 50×10
Set 6 : 50×12

Palm up low cable fly

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

Standing Biceps Cable Curl

Set 1 : 50.0×12
Set 2 : 55.0×12
Set 3 : 55.0×15

Cable Triceps Pushdown

Set 1 : 55.0×15
Set 2 : 55.0×20
Set 3 : 55.0×20

Dumbbell Bench Press

Set 1 : 60.0×8
Set 2 : 60.0×8
Set 3 : 60.0×8

Damage:

Shoulder. about 90% movement back.
Torn Calf. Getting better. Can walk but tweaks randomly

NOTES: Not a bad session, i did a self defense and sparing session before gym today. Was good to get back into the fighting. Gym is going OK. Progression has stoppped due to the shoulder. I got another free swag of supps. Been trying each one out and testing results. In other news, I think something good is coming soon. Not sure but i can feel it. Capture21

w15 dead shoulder

Activity: Weights
Training Partner: NO !!!
Calories intake: 2998
Est Cal burn: 3488

2013-10-02 mets

Barbell Deadlift

Set 1 : 80.0×8
Set 2 : 100.0×6
Set 3 : 120.0×6
Set 4 : 140.0×6
Set 5 : 160.0×2
Set 6 : 170.0×1
Set 7 : 180.0×1
Set 8 : 100×8

Clean

Set 1 : 60.0×6
Set 2 : 70.0×5
Set 3 : 70.0×5

Barbell Reverse Grip Bent Over Row

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10

Bent Over Low Pulley Side Lateral

Set 1 : 25.0×8
Set 2 : 25.0×8
Set 3 : 30.0×7

Dumbbell Lateral Raise

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

Unilateral cable row

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

Hanging Leg Raise

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

Cable Front Raise

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

Cable Crunch

Set 1 : 60.0×10
Set 2 : 90.0×10
Set 3 : 60.0×10

Damage: shoulder. Still working on the shoulder with the lacross ball. Front delt, compensation for the back. IT’s crunchy. working on it.

NOTES: none.

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