w13 – Chest and other stuff

Activity: Weights
Training Partner: NO !!!
Calories intake: 2900
Est Cal burn: 3150

2013-09-15 mets

IMG_20130915_093213

Dumbbell Bench Press

Set 1 : 45.0×15
Set 2 : 60.0×10
Set 3 : 80.0×5 (trap, back affecting)
Set 4 : 80.0×5
Set 5 : 80×4
Set 6 : 60×9
Set 7 : 60×7

Straight Arm Dumbbell Pullover

Set 1 : 35.0×10
Set 2 : 37.0×9 (pb)
Set 3 : 40.0×8 (pb)

Barbell Decline Bench Press

Set 1 : 70.0×6 (affected)
Set 2 : 70.0×5
Set 3 : 70.0×4

Dip

Set 1 : 0.0×8 (affected back and arm)
Set 2 : 0.0×8
Set 3 : 0.0×8

Dumbbell Seated Bicep Curl

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

Cable Cross Over

Set 1 : 60.0×10
Set 2 : 80.0×10
Set 3 : 90.0×9
Set 4 : 90.0×9

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 50.0×10 (PB)
Set 3 : 50.0×10
Set 4 : 50.0×9

Cable Triceps Pushdown

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

Cable Standing One Arm Bicep Curl

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

Damage: Arm and leg , back (traps)

NOTES: Another week. Like the new features of jefit. Needs a bit of tweaking. Composition is changing. Arm is causing constant annoyance.
Back is playing up causing a lot of resistance. Isolating the issue and getting it worked on. Levator scapular muscle is the focus at the moment.

Just working through it all. Last week has been challenging outside of the gym too. Lots of things have reached a precipice.

Back-Muscles-Diagram

w12 injury 4

Activity: Weights
Training Partner: NO !!!
Calories intake: 3350
Est Cal burn: 3020

Cable Reverse Fly

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

Dumbbell Lateral Raise

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10
Set 4 : 25×15
Set 5 : 25×12

Straight Arm Push Down

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 40.0×12

Barbell Deadlift

Set 1 : 80.0×5
Set 2 : 100.0×6
Set 3 : 120.0×5
Set 4 : 140.0×3
Set 5 : 160.0×1
Set 6 : 170.0×1
Set 7 : 140.0×3
Set 8 : 180×1
Set 9 : 185×0

Damage: Arm and leg (vaginas), neck

NOTES:Did some weights … Did not bad. Felt good today. less stress, arm vagina held until 185kg. It was ok until lockout then it intense discomfort so i dropped which is why i put 0 as the rep. Then like an idiot i thought i could power clean … hurt my arm like crazy so that was the end of the workout. went to see about my delt. Guy pin pointed the issue and gave me a mobility workout to fix it . SO YAY!

w12 – injury workout 2

Activity: Weights
Training Partner: NO !!!
Calories intake: 3350
Est Cal burn: 3020

2013-09-08 mets

Box squat

Set 1 : 60.0×10
Set 2 : 105.0×5
Set 3 : 115.0×5
Set 4 : 125×5
Set 5 : 135×4
Set 6 : 140×3
Set 7 : 140×3

Pause squat (ATG)

Set 1 : 80.0×6
Set 2 : 80.0×6
Set 3 : 80.0×6

Hanging Leg Raise (v style)

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

Leg Press (explosive)

Set 1 : 200.0×10
Set 2 : 220.0×10
Set 3 : 220.0×10
Set 4 : 220.0×10
Set 5 : 220.0×10

Triceps Pushdown – Rope

Set 1 : 40.0×10
Set 2 : 40×10
Set 3 : 40×10
Set 4 : 40×10
Set 5 : 40×10

Lying Leg Curls

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

Cable Crunch

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

Rotary calf extension

Set 1 : 100.0×10
Set 2 : 100.0×12
Set 3 : 100.0×12
Set 4 : 100.0×15

Damage: Arm and leg

NOTES:Legs are now ok. YAY! Can’t wait. Did some small testing on my arm to see if i can load it up. Still iffy with anything with rotation. So it’s going to be a weird workout on Tuesday. Move this forward!

w12 – Hiit

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 3010
Exercise calories: ~300

Session : Interval

2013-09-12 mets

2013-09-12 HRM

1.  Warm up 1 min
2.  Sprint one minute  (16km +) then walk 6-7km+ for one minute
3.  Cool down and stretch

NOTES: HiiT. Last 3 intervals (5 mins) with the ele mask. Just tried to get to the limits faster. Felt good. might do half and half next time.

w12 – injury workout

Activity: Weights
Training Partner: Ross
Calories intake: 2,256
Est Cal burn: 3080

workout-fitness-quotes-0209-5

2013-09-05 mets

Box squat

Set 1 : 60.0×15
Set 2 : 80.0×10
Set 3 : 90.0×8
Set 4 : 100×8
Set 5 : 120×5
Set 6 : 100×10

*mobilty work

Barbell Hip Thrust

Set 1 : 60×8
Set 2 : 60×8
Set 3 : 60×8

Barbell Deadlift

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

Damage: Arm and leg
NOTES:Testing the legs, healing good. Feel the internal stitches just beyond parallel. So for the next 1-2 weeks will be box squats. Can’t do much with the arm if it has rotation, it pulls to much on the stitches. I did deadlift. I should not of done that. Working on ross’s mobility on squats between sets. I bought a couple power bands to help with. On my days off i still have been eating huge. My muscles have absolutely been engorged in carbs. Looking super vascular. I also burned about 1110 cals yesterdays just walking and mucking about in the city yesterday.

w11 dl 1 – chest

Activity: Weights
Training Partner: none
Calories intake: 2850
Est Cal burn:

2013-09-01 mets

Dumbbell Incline Bench Press

Set 1 : 40.0×15
Set 2 : 55.0×12
Set 3 : 55.0×10
Set 4 : 55.0×10

Cable Incline Fly

Set 1 : 40.0×12
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 40.0×10

Palm up low cable fly

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

Speed BB bench

Set 1 : 60.0×5
Set 2 : 60.0×7
Set 3 : 60.0×8

Dip

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

EZ Bar Triceps Extension

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

Dumbbell Concentration Curls

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

Cable Triceps Pushdown

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

Damage: Arm and leg (massive leg ouch)
NOTES:Strength way down today. Decided to make this week a deload week. More surgery tomorrow to cut stuff out my arm, leg is healing good. Still another week before i can use it. Few niggling issues with the delts, lats and shoulders . So i have been doing some mobility stuff between sets this week.

W10 – Back Shoulders

Activity: Weights
Training Partner: NONE !!!!!
Calories intake: 3380
Est Cal burn: 3650

2013-08-30 mets
Cable Front Raise

Set 1 : 20.0×10
Set 2 : 22.5×10
Set 3 : 20.0×8
Set 4 : 20×10

Smith Machine Overhead Shoulder Press

Set 1 : 60.0×10
Set 2 : 70.0×5
Set 3 : 70.0×5
Set 4 : 70×5
Set 5 : 50×10

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 32.5×10

Face pulls

Set 1 : 60.0×12
Set 2 : 70.0×10
Set 3 : 80.0×10
Set 4 : 50.0×15

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 200.0×10
Set 3 : 210.0×8
Set 4 : 200.0×10

Barbell Bent Over Row

Set 1 : 60.0×12
Set 2 : 80.0×8
Set 3 : 90.0×6
Set 4 : 80×8
Set 5 : 60×10

Wide-Grip Lat Pulldown

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

SSET: Pullups

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

SSET: Cable Seated Row

Set 1 : 75.0×10
Set 2 : 90.0×10
Set 3 : 90.0×10

KB SWINGS

32.0×60

Damage: Arm and leg (massive leg ouch) LEFT DELTS ARE X tight.
NOTES:Fark what a pain. I had to walk around looking like i am wearing hot pants to stop my shorts rubbing on my leg. Not sure what i was trying to achieve today. Head is everywhere.

W10 – chest

Activity: Weights
Training Partner: Ross
Calories intake: 3,485
Est Cal burn: 3485
2013-08-28 mets

Barbell Bench Press

Set 1 : 60.0×10
Set 2 : 80.0×8
Set 3 : 80.0×8
Set 4 : 80.0×8

Cable Fly Multi angle

Set 1 : 62.5×10 (slow negs)
Set 2 : 65.0×10
Set 3 : 62.5×10
Set 4 : 45.0×10 (TUT)
Set 5 : 45.0×10

Palm up low cable fly

Set 1 : 30×10
Set 2 : 30×10
Set 3 : 30×10

Straight Arm Dumbbell Pullover

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

SSET1: EZ-Bar Curl

Set 1 : 30.0×10
Set 2 : 30.0×12
Set 3 : 30.0×12
Set 4 : 30×12

Chin-Up

Set 1 : 0.0×8 (slow negs)
Set 2 : 0.0×10
Set 3 : 0.0×8
Set 4 : 0.0×5

Barbell Close Grip Bench Press

Set 1 : 60.0×12
Set 2 : 65.0×9
Set 3 : 70.0×8 (pb 1rm)
Set 4 : 50×14 (AOs)

Speed BB bench

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

Standing Biceps Cable Curl

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 50.0×13
Set 5 : 40×15

Damage: Arm and leg (massive leg ouch)
NOTES:Work was murder with the leg today. I had to sit multiple times. I think it’s bleeding a bit too. Gym was good, didnt feel the leg while training. But i hit my leg at the chemist and i almost cried. I screamed pretty loudly too. Not looking forward to the dressing change tommorow!

IT”S BROTIME

w10 – legos

Activity: Weights
Training Partner: NO ONE
Calories intake: 2,975
Est Cal burn: 3150

Pause squat

Set 1 : 60.0×6
Set 2 : 70.0×6
Set 3 : 80.0×6

Barbell Full Squat

Set 1 : 90.0×3
Set 2 : 100.0×3
Set 3 : 110.0×3
Set 4 : 120.0×3
Set 5 : 125.0×3

ATG With Pause squat

Set 1 : 80.0×6
Set 2 : 80.0×5
Set 3 : 80.0×6

Lying Leg Curls

Set 1 : 60.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10

Rotary calf extension

Set 1 : 110.0×12
Set 2 : 115.0×15
Set 3 : 110.0×15
Set 4 : 110.0×15

Cable Crunch

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

Hanging Leg Raise (V style)

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

Alternate Hammer Curl
Set 1 : 20.0×10
Set 2 : 20.0×10

Damage: Arm and leg.
NOTES:Last leg session for a bit. I should be able to work calves. No squats after cancer is out tomorrow. Hopefully it’s only 1 week while the cuts heal up.

w10 – CT

Activity: CT
Training Partner: Carissa
Calories intake: 3150
Est Cal burn: 3292

5 rounds

15 x Tyre flip
20 x KB swings
10mx2 Resisted Pulls

2 rounds

50 punch on pads
30 m sprint on the way back a ladder drill
Hold pads
30m sprint & ladder
20 x MB slams
30m sprint & ladder
10 X lateral push up shuffle
30m sprint and ladder
20 x Kicks on heavy bag
30 m sprint and ladder
HOLD BAG
30 m sprint and ladder

Damage: Arm and leg.
NOTES: Back to some cardio based action. Pretty solid sesssion. Took the dog for a walk straight after.

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