w2 – chest

Activity: Weights
Training Partner: Ross
Calories intake:   3088
Exercise calories: 365
Dumbbell Incline Bench Press
Set 1 : 50.0×15
Set 2 : 50.0×15
Set 3 : 80.0×6
Set 4 : 80.0×6
Set 5 : 80.0×6

Cable Cross Over
Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 75.0×10
Set 4 : 60.0×16 (AOS)

Speed (pause) BB bench
Set 1 : 60.0×5
Set 2 : 70.0×5
Set 3 : 70.0×5

21s  (no rest between sets)

Set 1 : 17.5×21
Set 2 : 15×21
Set 3 : 12.5×21
Set 4 : 10×21
Set 5 : 7.5×21
Set 6 : 30×12

Barbell Close Grip Bench Press

Set 1 : 40.0×12
Set 2 : 50.0×8
Set 3 : 50.0×8

SSET: Dip (no rest between SSets)

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×8
Set 4 : 0.0×8
Set 5 : 0.0×8

SSET: Hanging Pike

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

NOTES: Well, second gym membership to train with my mate. He did legs yesterday so of course it was bro time for the second time this week with chest leading the cause.  Smashing it. Awesome to work with a friend at the gym. After the session, it was pretty much like this. Lumbar is still damaged , erectors maybe slightly torn, chiro put his finger in there i almost died.

anigif_enhanced-buzz-26853-1348003850-7

 

 

 

HiiT – Once again

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2,900
Exercise calories: ~380

Session : Interval

2013-07-01 hiit

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

NOTES: Too easy, thinking about getting an alititude mask now to add intensity. Breaking world records too, 31km an hr .. nice :D.. haha stupid HRM Whats wrong with you!

w2 – chest

Activity: Weights
Training Partner: NA
Calories intake:   2950
Exercise calories: 307
Dumbbell Incline Bench Press

Set 1 : 35.0×15
Set 2 : 70.0×7
Set 3 : 75.0×5
Set 4 : 75.0×5
Set 5 : 40.0×12
Dip

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10
Set 4 : 0x12
Set 5 : 0x10
Set 6 : 0x12

Cable Incline Fly

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

Palm up low cable fly

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

Barbell Close Grip Bench Press

Set 1 : 40.0×15
Set 2 : 50.0×10
Set 3 : 50.0×12

Preacher Curl
Set 1 : 30.0×12
Set 2 : 40.0×10
Set 3 : 40.0×12
Set 4 : 40.0×10
Damage:  LEGS , Lumbar

NOTES: Still weak ! Not going to do any lower back until i get it checked out. It feels better than yesterday though which is a good sign!

 

 

 

w1 – catch up

Activity: Weights
Training Partner: NA
Calories intake:   2750
Exercise calories: 201
Full Range Of Motion Lat Pulldown
Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12

Unilateral cable row
Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12

Cable Front Raise

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

Push Press
Set 1 : 40.0×10
Set 2 : 50.0×6
Set 3 : 40.0×10

Cable Standing Triceps Extension
Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Damage:  LEGS , Lumbar

NOTES: Legs and lumbar are killing! decided to finish off the workout i cut short yesterday. Went for a run last night and just a quick session today. Doing a boot camp tomorow for fun then hopefully next week start phase one! Rode to gym and back today as well.

 

 

quick run

2013-06-28 run

run

 

Notes: After my mega robocopping Theresa wanted to do a run over the gateway bridge. This was the first run for the both of us for a long time. Theresa ended up dying pretty bad. But it helped me move some blood through the legs. So it was good :). Help me start training for tough mudder in a few weeks.

 

w1 back

Activity: Weights
Training Partner: NA
Calories intake:   3350
Exercise calories: 304

Barbell Deadlift

Set 1 : 60.0×10
Set 2 : 80.0×10
Set 3 : 100.0×8
Set 4 : 120.0×6
Set 5 : 130.0×6

Barbell Reverse Grip Bent Over Row

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

Straight Arm Push Down

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

Dumbbell Lateral Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Dumbbell Shoulder Press

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

Barbell Shrug

Set 1 : 140.0×10
Set 2 : 140.0×10
Set 3 : 140.0×10
Set 4 : 140.0×10
Damage:  none

NOTES: Holy robocop batman! I can bearly walk today let alone , sit on the toilet! I had no idea how i was going to do deadlifts today when i got to the gym. But i managed. I seem to have an issue in my extreme lower lumbar which i’ll need to get looked at monday. I decided to take it a little easier today. I have a plan for the next twelve weeks now, i got a training partner so this should end up being pretty epic!

 

w1 – return to the grind

Activity: Weights
Training Partner: NA
Calories intake:   2875
Exercise calories: 295

Box squat

Set 1 : 60.0×5
Set 2 : 80×6
Set 3 : 90×5
Set 4 : 100×6
Set 5 : 110×4
Set 6 : 90×5
Set 7 : 60×8

Dumbbell Walking Lunges

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

SSET 1: Leg Press

Set 1 : 140.0×10
Set 2 : 140.0×10
Set 3 : 140.0×10
Set 4 : 140.0×10
Set 5 : 140.0×10

SSET 1: Hanging Leg Raise

Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
Set 4 : 10 Laps/Reps
Set 5 : 10 Laps/Reps
Set 6 : 10 Laps/Reps

SSET 2:
Hammer Curls

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

SSET2:
Rotary calf extension

Set 1 : 100.0×10
Set 2 : 100.0×10
Set 3 : 100.0×10
Damage:  none

NOTES: All hail the gods of leg day. I had to take it easy the first day back in about 5 weeks. For some reason i have incredible DOMS in my traps. No idea why. Even just the bar sitting on them was uncomfortable. Standardish sort of a session. Just need to get back to the grind then i will tweak for my goals. I know for a fact I’ll be robocopping tomorrow.

HiiT

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2,950
Exercise calories: ~300

Session : Interval

2013-06-24 hiiiiit

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

NOTES: First cardio in a month. Was a little harder than usual but i maxed the treadmill in the last interval , 20km/h.

I’m back baby!

images

Activity: Weights
Training Partner: DAVE
Calories intake:   3022
Exercise calories: 305
Dumbbell Incline Bench Press

Set 1 : 45.0×15
Set 2 : 50.0×15
Set 3 : 70.0×6
Set 4 : 30.0×8
Set 5 : 60.0×8

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 40.0×10
Set 4 : 30.0×20

Palm up low cable fly

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

Speed BB bench

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

Dip

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

Preacher Curl

Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×12

Cable Triceps Pushdown

Set 1 : 50.0×12
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 40.0×15

Cable Standing One Arm Bicep Curl

Set 1 : 10.0×10
Set 2 : 15.0×10
Set 3 : 20.0×10
Set 4 : 25.0×26
Damage:  none

NOTES: First session after the most excellent holiday. How the fuck could it be any better? Back to the grind. Focused and ready to progress forward and live large. New goals have been set and just planning the execution. First day after 0 activity for 4 weeks. I lost approximately 5kg on this trip despite my best efforts to eat like an american! Strength was way way way down. I need to expect that though. But it’s just going to get better from here.

And bros,

 

 

 

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w11- ct

Activity: CT
Training Partner: Carissa
Calories intake:   4021
Exercise calories: 307

2013-05-25 CT

20-0  (-2 a set)

Kb Swing
KB row
KB Clean and press
Lunge and kick on heavy bags

10 REPS – Tyre Flip – Jump Through Burpee
5 Reps Commodore Push :D

Damage:  NONE

NOTES: Quick cardio session.

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