w9 – backish

Activity: Weights
Training Partner: Ross
Calories intake: 3201
Est Cal burn: 3400
Exercise Cals:~302

2013-08-23 mets

Barbell Bent Over Row

Set 1 : 60.0×12
Set 2 : 80.0×8
Set 3 : 80.0×8
Set 4 : 80.0×8

Barbell Reverse Grip Bent Over Row

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

V Bar Pull Down

Set 1 : 70.0×8
Set 2 : 70.0×8
Set 3 : 70.0×8

Straight Arm Push Down

Set 1 : 70.0×8
Set 2 : 70.0×8
Set 3 : 70.0×8

Bent Over Low Pulley Side Lateral

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

Face pulls

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

Standing Low Pulley Deltoid Raise

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

Damage: Left forearm and leg from cancer biopsies.

NOTES: Lackluster session, fatigued as fuark.

W9 – legs

Activity: Weights
Training Partner: Ross
Calories intake: 2820
Est Cal burn: 3210
Exercise Cals:~390

Barbell Deadlift

Set 1 : 60.0×7
Set 2 : 80.0×10
Set 3 : 100×6
Set 4 : 120×4
Set 5 : 140×3
Set 6 : 140×3
Set 7 : 160×1

Pause squat

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

Box squat

Set 1 : 100.0×6
Set 2 : 110.0×6
Set 3 : 110.0×7

Glute Ham Raise

Set 1 : 0.0×6
Set 2 : 0.0×7
Set 3 : 0.0×7

SSET1: Leg Press

Set 1 : 120×10
Set 2 : 120×10
Set 3 : 120×10
Set 4 : 120×10
Set 5 : 120×10
Set 6 : 120×10
Set 7 : 120×10
Set 8 : 120×10
Set 9 : 120×10
Set 10 : 120×10

SSET1: Wood Chops with Cable

Set 1 : 35×10
Set 2 : 35×10
Set 3 : 35×10
Set 4 : 35×10
Set 5 : 35×10
Set 6 : 35×10
Set 7 : 35×10
Set 8 : 35×10
Set 9 : 35×10
Set 10 : 35×10

Damage: Left forearm and leg from cancer biopsies.

NOTES: Mmmm session was kind of weird. Did a few pause squats to train a bit of form. Last set i paused ATG. Ross’s spine is playing up so we did some mobilty stuff to fix it up so the session was slow and long. Finished off with a 10 set finisher just to feel like i did some work. I ended up CRUSHING my finger in the power cage during squats so there was a lot of blood to clean up as well.. Wrapped it .. kept squatting.

W9 – Chestomination

Activity: Weights
Training Partner: NONE
Calories intake: 3385
Est Cal burn: 3954
Exercise Cals:~620
2013-08-21 mets

Dumbbell Incline Bench Press

Set 1 : 35.0×20
Set 2 : 40.0×15
Set 3 : 70×4
Set 4 : 75×4
Set 5 : 80×4
Set 6 : 75×4
Set 7 : 80×4
Set 8 : 90×1
Set 9 : 100×3
Set 10 : 90×6

3D Chesters

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

Cable Incline Fly

Set 1 : 65.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Set 4 : 42.5×20

Straight Arm Dumbbell Pullover

Set 1 : 32.5×10
Set 2 : 35.0×10
Set 3 : 37.5×8

Barbell Close Grip Bench Press

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60×8
Set 4 : 40×12

Preacher Curl

Set 1 : 35.0×12 (all sets with 5-7 seconds negatives)
Set 2 : 35.0×12
Set 3 : 35.0×12
Set 4 : 35×12

Dip

Set 1 : 20.0×10
Set 2 : 30.0×5
Set 3 : 30.0×5
Set 4 : 30.0×5
Set 5 : 0.0×12

Standing Biceps Cable Curl

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 40×15

Damage: Left forearm and leg from cancer biopsies. Right delt still a little tight.

NOTES: Maybe over cooked it a bit today. Just kept going. Finally put up some 50’s! Used wave loading to achieve it.

w9 – Back and shoulder

Activity: Weights
Training Partner: NONE
Calories intake: 2,975
Est Cal burn: 3250

2013-08-19 mets

Barbell Bent Over Row

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

Cable Front Raise

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 22.5×10

Smith Machine Overhead Shoulder Press

Set 1 : 50.0×10
Set 2 : 70.0×7
Set 3 : 70.0×6
Set 4 : 70.0×7
Set 5 : 50×10

Full Range Of Motion Lat Pulldown

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

Barbell Reverse Grip Bent Over Row

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

Standing Low Pulley Deltoid Raise

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 40.0×9
Set 4 : 20×15

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 200.0×10
Set 3 : 200.0×8
Set 4 : 200.0×5
Set 5 : 160×10

Cable Seated Row

Set 1 : 90.0×10
Set 2 : 95.0×10
Set 3 : 90.0×10

Damage: Left forarm and leg from cancer biopsies. Right delt still a little tight.
NOTES: Back from TM and had some possible cancers cut out today. PROTIP: Anesthetics and pre workout do not mix. Fuark i felt weird as fuark today at the gym. Like the limbs where i had the stuff cut out felt like they all went a bit numb. Probably should not of gone from surgery straight to the gym. MEGA bulk mode is now active since TM is over. I MAY go in spartan race. We will see. That’s about it though. Mutant mode engaged. 2 months then cut for DEC.

tough mudder 2013

Calories: ~2200

Some notes:

This was by far the EASIEST obstacle race i have done. Nothing like sydney. It was all flat lands. Pretty under whelming. Although i got absolutely annihilated by the electroshock therapy (shocked in the heart, shoulder, back, NECK and face !!!!!!!! Thighs and LEGS) . i had a welt on my neck it it felt like it was on fire. I also in the crawl one (electric eel) my asshole got zapped lol. The artic bath was farking insane too (we were in the first wave) it was 90% ice… put your head under the barrier and it was really hard to get up for all of the ice. Jess who was with me took so long to come up i was a bit worried and almost dived back in.

This one was like a cross country run. Sydney TM had mountains everywhere and nearly all the track was just slushy mud which made it sooo much harder.There was hardly any mud at this one. The “Mud mile” was about 200 meters.
Sydney they had a mile … all covered in water and the mother fuckers cut massive potholes in it so people fell in it. There was a couple of new obstacles like Cage rage which was cool and the partner carry over like 100 meters. You are supposed to change half way. I suggested to jess we swap but she was like.. you fucking serious. HAHA. They also has a like 60 degree infacing wall so you needed to jump and grab the top and actually pull yourself up. they did not flattened the top of the wood so it was pointy. When i tried to position myself to pull jess up i smashed myself directly in the taint.. the PAIN.

They rest was really easy versions of the sydney. But i had fun… so that’s all that matters. Not sure what to do next. I’m thinking about retiring from obstacle racing. Will see.

The dude that one did the course in about 1hr 34mins. BEAST! We pulled in just under 3 hours. We walked the last 3km when jess started cramping up.

w8 walk

2013-08-15 mets

2013-08-15 walk

IKING

9.58km 2:12 , 734 calories.

w8 dead

Activity: weights
Training Partner: Ross
Calories intake: 2950
Est Cal burn: 3302

2013-08-14 mets

Barbell Deadlift

Set 1 : 60.0×10
Set 2 : 80.0×8
Set 3 : 80.0×8
Set 4 : 120.0×5
Set 5 : 130.0×5
Set 6 : 140.0×4
Set 7 : 140×4
Set 8 : 100×6

Barbell Full Squat *atg*

Set 1 : 80.0×5
Set 2 : 80.0×5
Set 3 : 80.0×8
Set 4 : 80.0×6
Set 5 : 80.0×6

Glute Ham Raise

Set 1 : 0.0×6 *really slow on the way down*
Set 2 : 0.0×6
Set 3 : 0.0×6

Cable Crunch
Set 1 : 85.0×10
Set 2 : 90.0×10
Set 3 : 90.0×10

flutter kick, scissor kick

30x 3

Plank on ex ball

2 x 40secs

Damage: Right side delt, right shoulder *still there working on mobility.
NOTES: Just a DL and SQ session, a little ab work. Trying to get ross’s ankles to loosen up through some mobilty work. It’s slowly starting to work. Didn’t want to go to massive as i have tough mudder on Saturday.

w8 – chest

Activity: weights
Training Partner: Ross
Calories intake: 2950
Est Cal burn: 3601

Dumbbell Incline Bench Press

Set 1 : 40×15
Set 2 : 40×15
Set 3 : 40×12
Set 4 : 80×7
Set 5 : 80×7
Set 6 : 80×8
Set 7 : 35×7
Set 8 : 35×9

Straight Arm Dumbbell Pullover

Set 1 : 32.5×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Cable Incline Fly

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12
Set 4 : 60.0×17 (AOS)

Speed BB bench

Set 1 : 70.0×3
Set 2 : 80.0×3
Set 3 : 90.0×3
Set 4 : 100×3

Barbell Close Grip Bench Press

Set 1 : 50.0×8
Set 2 : 50.0×9
Set 3 : 50.0×9

BB rack strip curl

30kg x 12
25kg x 12
22.5kg x 12
20kg x 8
17.5kg x 10
15kg x 10
12kg x 8
10kg x 10
7.5kg x 10

Dip

Set 1 : 0.0×10
Set 2 : 10.0×8
Set 3 : 10.0×7
Set 4 : 10.0×8

Damage: Right side delt, right shoulder
NOTES: Had a massage on my shoulder and delt a couple of days ago. Mannnnnnnn the muscle sure it’s (infraspinatus) is so tight it feels like its pulling my side delt backwards . Weirdest feeling ever. I been going a mobility WOD on it just to try to loosen that whole area up. Not much relief yet but it seems like its starting to work. SMASHED today’s session though felt awesome!

w8 – CT

Activity: CT
Training Partner: Carissa
Calories intake: 2850
Est Cal burn: 3200

2013-08-11 mets

3 sets

10 x MB pass and swap
20 x KB swings
10 x MB Circles
4 lengths heavy bag kicking
100 x skips

10 – 1

Tyre flips with jump through (with W vest and mask)
box jump (W vest)
KB Ribbons
10 boxing – 1 pushup x 5

————————

Push Press

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

Leg Press

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

Cable Triceps Pushdown

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

Standing Biceps Cable Curl

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

Damage: Chest , infection
NOTES: Pretty big session today, coming up to tough mudder next weekend i wanted to see how my chest and cardio is going to go on this. So i did a big CT session to find out. I have been waking up with blood in my sinuses for a few days. Like LOTS and lots of it . Mask training is awesome. Had to mess around with the best to get it to play nice. But felt good.

vest

w8 legs

Activity: weights
Training Partner: Ross
Calories intake: 3,041
Est Cal burn: 3100

2013-08-08 mets

Barbell Full Squat

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 100.0×5
Set 4 : 105.0×5
Set 5 : 110×5
Set 6 : 60×10
Set 7 : 60×10
Set 8 : 60×10

Dumbbell Split squat

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

Glute Ham Raise

Set 1 : 0.0×5
Set 2 : 0.0×6
Set 3 : 0.0×5

Toe to bars.

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

KB TGU , A frame situps, pistols and some other crap.

Damage:
NOTES: Totally forgot about dead lift today. Did some leg work. Finished of with a random selection of KB exercises for legs and abs.

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