w9 – power upper

Activity: Weights
Training Partner: NA
Calories intake:   2600
Exercise calories: 374
Barbell Bench Press

Set 1 : 70.0×6
Set 2 : 80.0×6
Set 3 : 90.0×4
Set 4 : 90.0×4
Set 5 : 90.0×4 (easy slow controlled)
Set 6 : 60.0×8

Barbell Bent Over Row

Set 1 : 80.0×6
Set 2 : 90.0×5
Set 3 : 90.0×6
Set 4 : 90.0×6
Set 5 : 90.0×6
Set 6 : 90.0×6

Smith Machine Overhead Shoulder Press
Set 1 : 50.0×10
Set 2 : 60.0×8
Set 3 : 70.0×4 (pb)
Set 4 : 70.0×5
Set 5 : 70.0×4

Clean

Set 1 : 60.0×5
Set 2 : 70.0×5
Set 3 : 80.0×2
Set 4 : 85.0×1
Set 5 : 90.0×1 (PB)
Set 6 : 95.0×0

Barbell Shrug

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

Damage:  Thorasic spine , lumbar

NOTES: Blood test day today so i had to SMASH gym early. Good session, got some new PB’s. So close to the 95kg clean. I got it to my chest but couldn’t get under it fast enough. It was a bad pull. 90kg was easy enough. My PL mate is now taking me under his wing and wants me to work on some mobility issues. He was showing me one to get my T junction in a straight line to stop anterior tilt of my hips. This is causing the compressive force on my lumbar. So no military press for now. Crazy foam rolling with rib compression to move my ribs around to stop them from causing the T junction curve. My ribs need to come down apparently. Week one of shred mode. Lost 1.5 kg already .. BF % is down. I have weird hip veins showing up it’s crazy. Next two weeks will be tough. But hopefully get under 8%.

 

 

CT – Cardio abs based

Activity: CT
Training Partner: Carissa
Calories intake: 3100
Exercise calories: ~351

2013-05-05 CT

3 x

20 x Kb Swing
20 x KB Circles
12 x KB Turkish Get Up
20 x Tyre flips

3 x

20×2 Bag Knees
5mx4 Resisted pulls
1 x 5 stage lateral shuttle
20ps x Bag Round kicks

3 x

1 min plank
10 x 5 stage leg raises
10 x Ab wheel roll outs
20 x crunch and punch

Session : CT

NOTES: Pretty good session. Abs were killing by the end.

w9 – hyper legs

Activity: Weights
Training Partner: NA
Calories intake:   2800
Exercise calories: 358

Box squat

Set 1 : 40.0×15
Set 2 : 80.0×6
Set 3 : 120.0×5
Set 4 : 125.0×3
Set 5 : 130×1
Set 6 : 135×1
Set 7 : 140×1
Set 8 : 120×3
Set 9 : 80.0×5

Dumbbell Walking Lunges

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

Cable Low Triceps Extension

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

Lying Leg Curls

Set 1 : 45.0×12
Set 2 : 45.0×12
Set 3 : 45.0×12

Barbell Hip Thrust

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

Hammer Curls

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

Rotary calf extension

Set 1 : 90.0×15
Set 2 : 90.0×15
Set 3 : 90.0×15
Set 4 : 90.0×15

Dip

Set 1 : 0.0×20
Set 2 : 0x15
Set 3 : 0x15
Set 4 : 0.0×15

Damage:  Just about the whole body still.

NOTES: Fucking lazer mode. Too much pre-workout today and i accidentally mixed it with coffee. So death was really imminent. So better get to the best workout of your live before you die! Squatted some shit .. i was like … YO? Am i squatting a broom with two pillows with a broom stick. NO, it’s just 140kg. Fuck i could do 150kg… but i thought yeah, that would seal my death today. Just smashed the session hard. I decided to see how shredded i can get before my holiday. Just for funs, and to help my mate win her competition i will shred with her jut for mental support. Hopefully i can reach ~7% .. only 2-3kg to lose. Might get a tan and pics this time. So i can put up a c complication on FB and inspire some fatties (who all they do is complain about how fat they are) to get into shape, i help several people allready but if i can do it .. the laziest person on the planet .. anyone can do it. If it’s important you will find a way, if not you will find and excuse.

Box squat height is just under parallel.

IMG_20130504_074033

w8 – Deload

Activity: Weights
Training Partner: NA
Calories intake:   2430
Exercise calories: 280

Barbell Reverse Grip Bent Over Row

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×15

Barbell Deadlift

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

Straight Arm Push Down

Set 1 : 50.0×12
Set 2 : 50.0×12
Set 3 : 50.0×12
Set 4 : 50.0×12

Bent Over Low Pulley Side Lateral

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

Dumbbell Lateral Raise

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

Smith Machine Overhead Shoulder Press

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

Chin-Up

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

Damage:  Just about the whole body still.

NOTES: Was feeling weird this morning. Not much strength so just proceeded to do a deload session today.

 

w8 – Bleh chest

Activity: Weights
Training Partner: NA
Calories intake:   3288
Exercise calories: 350

Dumbbell Incline Bench Press
Set 1 : 40.0×15
Set 2 : 80.0×8
Set 3 : 80.0×7
Set 4 : 80.0×6
Set 5 : 50×15

Cable Incline Fly

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

Palm up low cable fly
Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 40.0×15

Barbell Close Grip Bench Press
Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12
Set 4 : 40.0×15

Straight Arm Dumbbell Pullover
Set 1 : 32.5×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Damage:  Just about the whole body, front delts really tender ? Biceps feel like its knotted. , right trap is playing up, quads.

NOTES: One of those days. Pretty shitty mood today. Couldn’t go hard as usual due to many annoying injuries. Everything was sore and i didn’t want to damage anything so i decided to give arms a rest and try to focus on chest without too much delt.  Finished off my session kicking the heavy bag at the gym.  The bag is about 60-65kg so it’s pretty decent to kick.

 

 

 

 

w8 – Leggies

Activity: Weights
Training Partner: NA
Calories intake:   2960
Exercise calories: 399

QSET 1:

Leg Press

Set 1 : 140.0×15
Set 2 : 160.0×15
Set 3 : 160.0×15
Set 4 : 160.0×10
Set 5 : 160.0×10
Set 6 : 160.0×10
Set 7 : 160×10
Set 8 : 160×10
Set 9 : 160×10
Set 10 : 160×10

QSET 1:

Triceps Pushdown – Rope

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

QSET 1:

Barbell Full Squat
116.66
Set 1 : 60.0×5
Set 2 : 80.0×6
Set 3 : 80.0×5
Set 4 : 80.0×5
Set 5 : 90.0×5
Set 6 : 100×5
Set 7 : 100×4
Set 8 : 80×5
Set 9 : 80×5
Set 10 : 60×8
QSET 1:

Standing Biceps Cable Curl

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

SSET1:

Barbell Hip Thrust

Set 1 : 55.0×10
Set 2 : 50.0×10
Set 3 : 55.0×10
SSET1:

Hammer Curls

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

SSET2:

Lying Leg Curls

Set 1 : 45.0×12
Set 2 : 45.0×12
Set 3 : 45.0×12

SSET2:

Hanging Leg Raise

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

SSET3:

Rotary calf extension

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

SSET3:

Cable Standing One Arm Bicep Curl

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

Damage:  Lower lumbar , hip flexor

NOTES: After refeed day i was feeling pretty full of energy today. Lower lumbar is playing up a bit. So i decided not to go heavy and just go volume instead. Manager of the gym was working out next to me and said i should stop squatting because i make it look to easy. His max is 90kg lol. Pretty good session. The leg press was more of a explosive push session. Everything was pretty good.

 

 

 

Cardio training

Activity: Sprint
Training Partner: BEN
Calories intake:  3540
Exercise calories: 275

2013-04-27 shuttle

Warm up shuttles

circuit 1 : 3 x

Square shuttle X 3
Resisted Run 5m X 2
Sprint 25m

circuit 2 : 3x

pirate ship shuttle x 3
Resisted Run  x 2
Sprint 25m

Circuit 3: 5x

jog x 2 x 5m
Sprint 25m

Damage:  Right trap

NOTES: Sick of hitt. Today Ben and I did shuttle sprints. It ALWAYS kicks my ass so much. It’s awesome. Coming up with some decent circuits.  Always at the verge of puking by the end. But it’s awesome :).

w7 upper again

Activity: Weights
Training Partner: Ross
Calories intake:   3380
Exercise calories: 405

Barbell Bench Press

Set 1 : 60.0×12
Set 2 : 80.0×10
Set 3 : 100.0×4
Set 4 : 100.0×4
Set 5 : 100×5

Pullups

Set 1 : 0.0×10
Set 2 : 10.0×6
Set 3 : 10.0×5
Set 4 : 10.0×5

Dip

Set 1 : 0.0×15
Set 2 : 10.0×10
Set 3 : 30.0×6
Set 4 : 30.0×6
Set 5 : 0.0×15

One Arm Dumbell Row

Set 1 : 37.5×8
Set 2 : 40.0×8
Set 3 : 40.0×8

Push Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 60.0×8

Cable Cross Over

Set 1 : 77.0×10
Set 2 : 77.0×10
Set 3 : 77.0×10
Set 4 : 50.0×22

Triceps Pushdown – Rope

Set 1 : 50.0×25
Set 2 : 60.0×10
Set 3 : 70.0×12
Set 4 : 50.0×15 (paused reps)

Alternate Hammer Curl

Set 1 : 17.5×12
Set 2 : 17.5×12
Set 3 : 17.5×12

Damage:  Right trap, cracklie and pop

NOTES: Today was supposed to be legs day but i had a training session with my mate and he being the genius he is . Managed to get a piece of glass about 6cm long and about 2.5 cm wide through his foot so he couldn’t do legs today. We just powered it up. Hard session, enjoyed it a lot. Taught my mate a few techniques so he can build his lats and back.

Some pics for my proof i wasn’t fat album

week804181c

week8041812

 

w7 – shoulback

Activity: Weights
Training Partner: NA
Calories intake:   2850
Exercise calories: 285

Barbell Shoulder Press

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

Cable Front Raise

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

Dumbbell Arnold Press

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

Face pulls

Set 1 : 70.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 80.0×10

Pullups

Set 1 : 0.0×8 (couldn’t do pullups 3 days in a row.. shame)

Unilateral cable row

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

Wide-Grip Lat Pulldown

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

Barbell Reverse Grip Bent Over Row

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

Damage:  Left Side Dealt.

NOTES: Hyper day. Side delt was a little annoying today so i am giving a rest.

w7 – POWAH

Activity: Weights
Training Partner: NA
Calories intake:   3120
Exercise calories: 355
Barbell Bench Press
Set 1 : 60.0×10
Set 2 : 60.0×6
Set 3 : 80.0×6
Set 4 : 90.0×4
Set 5 : 90.0×3
Set 6 : 100×4
Set 7 : 60×10

Barbell Bent Over Row

Set 1 : 80.0×10
Set 2 : 100.0×5
Set 3 : 100.0×5
Set 4 : 100.0×5
Set 5 : 100.0×5
Set 6 : 80×10

Barbell Shrug

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

SSET1: Pullups

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

SSET1: Hanging Leg Raise

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

Dip

Set 1 : 0.0×12
Set 2 : 0.0×15
Set 3 : 0.0×15
Set 4 : 0.0×15
(foam rolled my trap between sets)

Cable Cross Over

Set 1 : 80.0×10
Set 2 : 90.0×10
Set 3 : 100.0×7
Set 4 : 90.0×10
|

Barbell Decline Bench Press

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

 

Damage:  Right trap, cracklie and pop

NOTES: POWAH day. Lifting trucks for reps etc. I was up having a nerdgasm over the meteor showers last night so i got minimal sleep. So i thought todays session would not go so well, but i was wrong. Pretty strong session, everything was good EXCEPT i forgot my damn weight belt so i didn’t do weighted dips and pull ups so i did super slow and controlled. Put it back into some weak point training too. Chest is puss.

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