w4 – chest

Activity: weights
Training Partner: ross
Calories intake:   3,356
Total Calorie burn est: 3655
Exercise calories: 456

2013-07-17 Mets
Dumbbell Incline Bench Press

Set 1 : 30.0×20
Set 2 : 50.0×12
Set 3 : 80.0×6
Set 4 : 90×3
Set 5 : 90×5
Set 6 : 60×8

Cable Cross Over

Set 1 : 82.0×10
Set 2 : 77.0×10
Set 3 : 64.0×10
Set 4 : 50.0×20

SSET1 : Speed BB bench

Set 1 : 70.0×8
Set 2 : 60.0×8
Set 3 : 60.0×12

SSET1:Push Ups with Feet Elevated (amrap)

Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 8 Laps/Reps

Dumbbell Hammer Grip Incline Bench Press
Set 1 : 20.0×10
Set 2 : 20.0×10

SSET 2: Chin-Up (amrap)

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×7

SSET2: EZ-Bar Curl

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

SSET3: Barbell Lying Triceps Extension
Set 1 : 30.0×10
Set 2 : 30.0×12
Set 3 : 30.0×12

Sset3: Cable Triceps Pushdown
Set 1 : 60.0×20
Set 2 : 60.0×15
Set 3 : 60.0×20

Damage:  Random calf crampage

NOTES: Just exhausting the chest today, few big pushes followed by high reps. Blood lock city on the super sets, couldn’t move the arms after the workout.

w4 – leg o rama

Activity: Weights
Training Partner: ROSS
Calories intake:   2956
Exercise calories: 430

2013-07-16 mets

 

Barbell Full Squat

Set 1 : 60.0×10
Set 2 : 80.0×6
Set 3 : 100.0×5
Set 4 : 130.0×3
Set 5 : 130.0×1 -> 90×6
Set 6 : 90×10

Barbell Deadlift

Set 1 : 100.0×6
Set 2 : 130.0×6
Set 3 : 140.0×3
Set 4 : 160.0×1
Set 5 : 170.0×0

Barbell Lunge

Set 1 : 60.0×8
Set 2 : 60.0×8
Set 3 : 70.0×8

Tset1:Wood Chops with Cable

Set 1 : 35.0×20
Set 2 : 45.0×20
Set 3 : 45.0×20

Tset1: Hanging Leg Raise
Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

ROWING MACHINE SPRINTS

3 x 1 minutes.

Damage: lumbar felt good until 170kg deads. Upper rhomboids are crunchie at the moment.

NOTES: Felt beastly today, no idea why just felt good and strong. I was training for 3 people, they asked me to train for them as they can’t today … So i forfilled my part.

w3 – WPT

Activity: Weights
Training Partner: No
Calories intake:   2980
Exercise calories: 250

2013-07-14 WT training

Machine Fly

Set 1 : 40.0×15
Set 2 : 40.0×15
Set 3 : 40.0×15
Set 4 : 40.0×15

SSET1: Alternate Bent Over Dumbbell Kickback
Set 1 : 15.0×12
Set 2 : 15.0×12
Set 3 : 15.0×12
Set 4 : 15.0×12

SSET1 : EZ-Bar Curl

Set 1 : 30.0×15
Set 2 : 30.0×12
Set 3 : 30.0×15
Set 4 : 30.0×15

Tset 1 : Cable Cross Over
Set 1 : 60.0×15
Set 2 : 60.0×15
Set 3 : 60.0×15 (holds)
Set 4 : 60.0×15 (holds)

Tset 1 : Decline Crunch  (with twists)

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

Tset 1 : Hanging Leg Raise
Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Sset2: Alternate Hammer Curl
Set 1 : 22.5×10
Set 2 : 22.5×10
Set 3 : 22.5×10

Sset2:Barbell Decline Bench Press
Set 1 : 50.0×12
Set 2 : 50.0×12
Set 3 : 50.0×12
Set 4 : 60.0×10

Damage:  lumbar, chest , death

NOTES: Felt like my session this morning was so shit. So i decided to bro it up and work on WPT on lagging body parts. It’s the opposite to normal bros. So that means I’m not normal… and that’s OK.

w3 – CT

Activity: CT
Training Partner: Carissa
Calories intake:   3805
Exercise calories: 308

2013-07-14 CT training

5 rounds :

12 x trx push up
20 x MB slams
12ps x trx single legs squats
20 x mb steering wheels
12 x TRX rear delt raise
20 x MB side slams
100 x MB toe taps

2 rounds

20 x TRX Leg curl
12 x TRX Spider Plank
20 x crunch and punch

 

Damage:  lumbar, chest , death

NOTES: Was feeling ok until the first second of the session. Chest is tight, headaches and no stamina. Coughing up my lungs. Seems the cold is worse than i thought. I had stopped sneezing and all that but today i was not doing well at all. You can see it reflected in the data.

w3 – legs

Activity: weights
Training Partner: none
Calories intake:   2615
Exercise calories: 250

 

Damage:  lumbar

NOTES: Bad session yesterday, the reason is now apparent. I woke up with a bad cold!!! AHHHH was going to rest today instead i did some leg work. Not 100% though. Feeling pretty shitty.

w3 – back

Activity: weights
Training Partner: none
Calories intake:   2705
Exercise calories: 250

Barbell Reverse Grip Bent Over Row

Set 1 : 60.0×12
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 70×10
Set 5 : 60×10
Set 6 : 40×12

Straight Arm Push Down
Set 1 : 50.0×12
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 60×10
Clean
Set 1 : 40.0×10
Set 2 : 50.0×8
Set 3 : 50.0×8
Dumbbell Lateral Raise
Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 35.0×10
Set 4 : 14×20
Set 5 : 14×20
Barbell Shrug
Set 1 : 140.0×10
Set 2 : 140.0×12
Set 3 : 140.0×12

Damage:  lumbar

NOTES: Bad session

w2 – CT

Activity: CT
Training Partner: Carissa
Calories intake:   3805
Exercise calories: 400

2013-07-07 CT MET

2013-07-07 HRM CT

3 sets:

10 ps x one handed KB over head lunge
10 x MB pass + burpee
2 X ladder drill
6ps x Turkish get up
2 x 5 stage shuttle

2 sets

50 x punch and high knees
10ps x Rolling pistols
10ps x bag kicks (front , round)
20 x Bag combo
1 x resisted knees

3 sets

10 m x resisted sprints with bungy and elevation mask

Damage:  lumbar

NOTES: Back to some CT, taking a little easier as the run was horrible. Going to up my cardio for the next few weeks until tough mudder is over. Today i tried my elevation mask out. It’s pretty intense. I had it set to 9000ft. It was harder but not impossible to do the exercises which is good. Then i thought i switched it to 12000 ft but instead i set it to 18000ft and i almost died after 3 intervals. That was awesome.

w2 run

2013-07-05 run

2013-07-05 run2

NOTES: Running after leg day is a really bad idea. Felt like two bricks in my quads ! keeping it light …

w2 – lower

 

Activity: Weights
Training Partner: Ross
Calories intake:   3250
Exercise calories: 380

2013-07-05 mets

2013-07-05 cals
Barbell Full Squat
Set 1 : 60.0×10
Set 2 : 80.0×5
Set 3 : 100.0×6
Set 4 : 100.0×5
Set 5 : 100.0×5

Barbell Lunge
Set 1 : 60.0×6
Set 2 : 60.0×6
Set 3 : 60.0×6

Barbell Deadlift
Set 1 : 60.0×6
Set 2 : 100.0×6
Set 3 : 100.0×6
Set 4 : 120.0×3

Calf Press On Leg Press
Set 1 : 160.0×20
Set 2 : 220.0×16
Set 3 : 260.0×10
Set 4 : 260.0×12
Set 5 : 260×12
Set 6 : 260×12

Cable Crunch
Set 1 : 82.5×10
Set 2 : 86.0×10
Set 3 : 86.0×10
Set 4 : 86×10
Set 5 : 86×10

Russian Twist
Set 1 : 8.0×10
Set 2 : 8.0×10
Set 3 : 8.0×10

Kettlebell Windmill
Set 1 : 8.0×10
Set 2 : 8.0×10
Set 3 : 8.0×10
Damage:  Lumbar

NOTES: Gym equipment is limited in my new gym, hardly any leg machines at all. Even the leg press is shitty. So a few improvisations were made. More of a coaching session teaching ross the fundamentals of most of the exercises. Taking it easy on the lumbar too, tested it with dead lifts and slight tweak at 140kg. Everything else seems to be going good. Gaining some mass, strength is returning. All good.

w2 – shoulders

Activity: Weights
Training Partner: Ross
Calories intake:   2,586
Exercise calories: 450

 

2013-07-04 mets
Dumbbell Arnold Press

Set 1 : 30×15
Set 2 : 30×13
Set 3 : 55×8
Set 4 : 40×8

Prone Delt V raise

Set 1 : 10.0×12
Set 2 : 14.0×12
Set 3 : 12.0×10

Cable Front Raise

Set 1 : 20.0×10
Set 2 : 20.0×10
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

Pullups

Set 1 : 0.0×8
Set 2 : 0x7
Set 3 : 0x6

Unilateral cable row

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

Hang clean + push press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×6

Clean

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

Damage:Lumbar

NOTES: Good session.

 

 

 

 

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