w6 randomness

Activity: Weights
Training Partner: LOUISE
Calories intake:   2960
Exercise calories: 860

SSET: 10-1

Pushup – Varied width
20kg weighted situp
pull up 5×5

Hang clean and press 3×10 50kg
deadlift 3×10 x 120kg
cable shoulder raise – 3×10 x 30kg

10km sprint on bike.

NOTES: First of all , mother fucking bacon pancakes should be illegal that’s how good they are. Smashed a HUGE breakfast today. Louise wanted to train today and I was helping out with the challenge she was doing. Then a little lifting. Then keeping company for some of the 90km iron man ride she needs to do. Mixed bag session today it was pretty good. The ride put me in a good mood. It was a 10km sprint.

Project Barstar is on it’s way i made a decision i am going to master a few bar workouts. I am modifying my pull up frame in to a full bar frame so i can do some sick muscle up’s ,levers, flags and  Planches.   i am weak as fuark in that area so it will be a good challenge. Also did a causal 12km walk with a mate this arvo just for something to do.

w6 – legorama

Activity: Weights
Training Partner: NA
Calories intake:   3650
Exercise calories: 458
Leg Press

Set 1 : 140.0×15
Set 2 : 140.0×15
Set 3 : 140.0×15
Set 4 : 140.0×15

Lying Leg Curls

Set 1 : 45.0×15
Set 2 : 45.0×15
Set 3 : 45.0×15

Cable Triceps Pushdown

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 70×12
Set 4 : 50.0×20
Set 5 : 65×12
Set 6 : 80×10

Box squat

Set 1 : 60.0×6
Set 2 : 80.0×6
Set 3 : 100.0×6
Set 4 : 120×3
Set 5 : 120×3
Set 6 : 120×3
Set 7 : 120×3
Set 8 : 120×3
Set 9 : 100×5
Set 10 : 80×5
Set 11 : 60×8

EZ-Bar Curl
Set 1 : 30.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12
Set 4 : 40×12

Hammer Curls

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

Standing Biceps Cable Curl

Set 1 : 50.0×20
Set 2 : 50.0×20
Set 3 : 50.0×20
Set 4 : 50.0×20

Dip

Set 1 : 0.0×20
Set 2 : 0.0×20
Set 3 : 0.0×20
Set 4 : 0.0×20

Damage:  erector spinae.

NOTES: Erectors were FUBAR, even bending forward slightly hurt today. But fuck you back. It’s mother fucking leg day. I couldn’t load up huge so i just focus on form and slow time under tension. Just needed to lift something heavy. Fucked mentality last few days. I just want to destroy myself as much as possible.  GOT rustled hard this week reading stuff online. I need to get my goals in order instead of being all over the fucking shop like usual, mind in 10 different directions. So i need to make the decision now and stick with it. I couldn’t smash the back too hard so i went all bro … arms to the fuckin max. Talking to my PL mate .. he thinks i should aim for a PL comp or maybe do a BB comp .. just for the experience. I want to gain at least 6kg of lean mass within 5 months. So i gotta go all out from now. No excuses bitch

HiiT

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2,575
Exercise calories: ~308

Session : Interval

2013-04-18 hiit

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

 

NOTES: Aint nothing but a peanut.

Dead back and shoulder

Activity: Weights
Training Partner: NA
Calories intake:   3805
Exercise calories: 280

Barbell Deadlift
et 1 : 60.0×10
Set 2 : 100.0×6
Set 3 : 120.0×5
Set 4 : 140.0×5
Set 5 : 160.0×3
Set 6 : 160.0×3
Set 7 : 160×3
Set 8 : 170×1
Straight Arm Push Down

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

Dumbbell Lateral Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Set 4 : 30.0×10
Set 5 : 16×12

Pec dec reversed

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

Cable Reverse Fly

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

Damage:  Erectors , left delt

NOTES: Weird session today plan was to do some back and shoulders. Deadlifts were on the cards today. I wasn’t planning to do anything particularly heavy but was feeling pretty good.
Last set of 160kg deads, struggled on rep 2. I think i may have done some damage to the erectors as i felt my abs kicking in a bit more than usual. After rep 3 it was ok. A few minutes later feeling quite the pump in the lower back. I couldn’t do bent over rows. Started on some straight arm pulldowns. Then i felt sick. It went away after a few minutes but it put my workout off after that. Couldn’t deal with any lower back with the pump. So just worked on delts afterwards. I’ll pick up traps and middle back next time. It was still a good lifting session other than that little hiccup.

Dexa Scan

Today I had my free dexa scan. Body composition test which is 99% accurate on measuring your body fat. As I am on my bulk cycle I was thinking maybe I should of cut a bit to get a lower number :D. I bulk fairly lean. My estimate I had in my mind was high 10 low 11%. My calipers worked out to about 9.4% which is mainly for sub region fat. So with this in mind I went in to get my base line for my bulk and a goal for when I cut. The dexa machine is pretty funky, just a table and a little arm that comes over you and the table moves forward, back, up and down. The Arm moves as well. It makes 3 passes of your body with different angles. Makes some funky tunes and beeps and it’s done within 3 minutes. I wasn’t expecting a fantastic result as i am putting weight on. I was wondering if my measuring and guestimations are on the mark. So lets get to the results (Dual-energy X-ray absorptiometry) DXA scans are used primarily to evaluate bone mineral density. DXA scans can also be used to measure total body composition and fat content with a high degree of accuracy comparable to hydrostatic weighing with a few important caveats.

Dexa3

BMC is Bone mineral content, basically the weight of you bones. My skeleton is 2.6kg :)

FAT MASS – How much fat you have

LEAN MASS – Lean muscle weight Lean+bmc – lean weight + skeleton

Total mass – How much you weigh

%fat – body fat percentage . Measured in two areas , whole body and r1 sub abdominal region. Everyone’s head contains at least 20% fat so you need to take that off the total and use the subtotal for your fat amount. As expected i am bang on 11% which is what I guestimated just from looking. I am holding weight in my hips and thighs only at the moment.

dexa2

Colored skeleton is the fat distribution. Yellow is FAT orange and red are lean mass and blue is bone. I haven’t got too much fat as you can see. the r1 region is marked on the grey skeleton. People are supposed to have under 900gs of fat there. I have 363g not bad … Would be lower when i get back to 7% i hope :). As from the report you can see BMI is total bullshit. They need to get rid of it.

dex1

The 3rd page is bone density. The scale is -1.0 to +1.0 so my -0.6 is a pretty good result. So yes , something interesting. Gives me an idea what I need to work on and how my guesses are pretty good when it comes to estimating someone’s fat percentage.

w6 chesticles

Activity: Weights
Training Partner: NA
Calories intake:   3650

Exercise calories: 458

Dumbbell Incline Bench Press

Set 1 : 40.0×15
Set 2 : 80.0×8
Set 3 : 80.0×8
Set 4 : 80.0×5 (bench lifted up and almost toppled over .. scared the crap out of me .. not sure why that happened)
Set 5 : 60×10

Cable Cross Over

Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 80.0×12
Set 4 : 50.0×15 (tuts)

Palm up low cable fly

Set 1 : 50.0×10 (1rm increase)
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 30.0×15

Dip

Set 1 : 0.0×12 (isolate triceps)
Set 2 : 0.0×12
Set 3 : 0.0×12

Alternate Hammer Curl

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

Speed BB bench

Set 1 : 80.0×3 (screwed up)
Set 2 : 60.0×5 (tension)
Set 3 : 60.0×5
Set 4 : 60.0×5

Barbell Close Grip Bench Press

Set 1 : 50.0×15
Set 2 : 60.0×10
Set 3 : 60.0×10

EZ Bar Triceps Extension

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

Preacher Curl

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

Damage:  Right trap

NOTES: Usual type of chest session, got some major pump today but. targeting some higher rep this week rather than power. Arms were so blood locked i couldn’t touch my shoulders for a little while after the session. Still going working on a video. Got the music and script done. Just need to get the filming happening. Will be going on my motivational site eventually.

Running

Activity: Running (MIIT)
Training Partner: NA
Calories intake: 3305
Exercise calories: ~600

Session : Run

2013-04-14 RUN

Run mother fucker!

NOTES: Color run was cancelled and i was pissed. Ran 5km anyways.

w5 – shoulder and back yo

Activity: Weights
Training Partner: NA
Calories intake:   2,822
Exercise calories: 305
Hang clean + push press

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

Barbell Shrug

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

Cable Front Raise

Set 1 : 15.0×10
Set 2 : 20.0×8 (1rm increase)
Set 3 : 20.0×8

Wide-Grip Lat Pulldown

Set 1 : 70.0×13 (TUT)
Set 2 : 70.0×12
Set 3 : 70.0×12

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10
Set 4 : 15×15
Set 5 : 15×15

Unilateral cable row

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

Dumbbell Bent Over Delt Raise

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

Face pulls

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

Damage:  Right trap

NOTES: Early morning session, 7:30am .. that means no strength it seems haha. Just a shoulder and back focused session today. One 1rm increase. Others more volume than usual or dropped weight and more time under tension.

Color run tomorrow. They said wear as much white as possible. Nailed it?

IMG_20130413_111937

w5 – lower

Activity: Weights
Training Partner: NA
Calories intake:   2,822
Exercise calories: 305

Barbell Full Squat

Set 1 : 60.0×12
Set 2 : 80.0×8
Set 3 : 80.0×8
Set 4 : 80.0×8
Set 5 : 80.0×8
Set 6 : 100×5  (slow controlled)

Barbell Lunge

Set 1 : 60.0×6
Set 2 : 60.0×5
Set 3 : 60.0×6
Set 4 : 60×6
Set 5 : 60×6

SSET1:   Seated Leg Curl

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

SSET 1:   Chin Up

Set 1 : 0.0×15
Set 2 : 0.0×15
Set 3 : 0.0×15

SSET2:  Rotary calf extension

Set 1 : 80.0×25
Set 2 : 80.0×25
Set 3 : 80.0×25
Set 4 : 80.0×25

SSET2:  Standing Biceps Cable Curl

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

SSET 3:  Cable Triceps Pushdown

Set 1 : 80.0×10
Set 2 : 60.0×15
Set 3 : 60.0×15

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 15 Laps/Reps

Clean

Set 1 : 60.0×5
Set 2 : 80.0×1 – missed rep 2
Set 3 : 60.0×5

21s

Set 1 : 20.0×21
Set 2 : 25.0×21
Set 3 : 25.0×21

Damage:  Right trap, hip flexors

NOTES: Multiple points today. Last night was karate. We spent most of the hour doing footwork and trapping but we ended with about 30 mins of kick work. So lots of bag work, RESISTED bag work and general fun. Legs were pretty fried after that. So naturally i do legs today. Lower lumbar and hips were REALLY tight so today i knew i wouldn’t be able to lift incredible today so i just went with more volume.  So week one of the meso cycle 60% of 1rm approx.

Story: Start the squats, get a couple of sets in. Just finish a set… have a walk around the area. I notice just outside the squat rack a few drops of blood. So i think .. mmmm what dirty bitch didn’t clean up the blood on the floor. So i head out to the desk and tell them someone has been bleeding on the floor, so they can come clean it up. She asks .. i wonder who injured themselves and i just said .. well it’s not mine so i don’t know.  She cleans up the drops on the floor and i go back to squat. Then i looked at the bar. Noticed blood on the bar. I freak out and go fuck, the bitches bled on the bar. I am going to get aids and shit now. Call the girl back over and tell her there is blood on the bar. She looks and then she noticed my hand has blood all over it. So it was me bleeding all along. What happened is the ring that allows the bar ends to spin came out .. and it cut my hand while i setup for a set. I just didn’t notice the blood everywhere haha.  So that was a bit of fun for the day.

Todays session wasnt too bad. Just really trying to get the form right for legs. Curls are STILL killing me. My hammies almost instantly cramp on any hamstring exercise. So i am not sure why it’s happening. Everything else was allright today but.

 

 

 

w5 chest back

Activity: Weights
Training Partner: Ross
Calories intake:   2704
Exercise calories: 401

IMG_20130409_124508

Dumbbell Incline Bench Press

Set 1 : 55.0×10
Set 2 : 90.0×5 (PB) *1rm in
Set 3 : 90.0×5
Set 4 : 90.0×4

Wide Grip Lat Pulldown

Set 1 : 90.0×10 (PB) *1rm in
Set 2 : 90.0×10
Set 3 : 87.5×10
Set 4 : 90.0×10

Barbell Bench Press

Set 1 : 60.0×12
Set 2 : 80.0×5
Set 3 : 100.0×2
Set 4 : 110.0×1
Set 5 : 115×1 (PB) *1rm in
Set 6 : 125×1 (PB) *1rm in (miracles)
Set 7 : 135×1 (PB) *1rm in (miracles)
Set 8 : 140×1  (PB) *1rm in (miracles)

Cable Seated Row

Set 1 : 70.0×10
Set 2 : 95.0×10
Set 3 : 95.0×10
Set 4 : 100.0×10   (PB) *1rm in

Palm up low cable fly

Set 1 : 42.5×12
Set 2 : 45.0×12
Set 3 : 45.0×12
Set 4 : 45.0×12

Cable Incline Fly

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 60.0×8
Set 4 : 60.0×8

Barbell Bent Over Row

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

Straight Arm Dumbbell Pullover

Set 1 : 32.5×10
Set 2 : 35.0×10
Set 3 : 37.5×10 (PB) *1rm in

Damage:  Right trap *very crunchie*

NOTES:  It’s a LIFTING XMAS miracle! Had an awesome day yesterday and got the fucking most sun burnt ever (i am the whitest guy on the planet an i went in the sun for about 25 minutes, i have a RIDICULOUS, burn line hlaf way up my bicep. My mate called it strawberries and cream. It’ looks fuckin retarded. BUT, Had a an awesome set today i was buzzed all morning waiting to gym full of energy. I finally get to work out with my good mate who i haven’t lifted with before at his gym. They hooked me up with a 3 day pass for free which is awesome. Today i was just feeling strong. My back was loose, not tight as usual. So i thought might be able to lift some big weights today, and i did. I broke my pbs for 4 separate lifts and my bench press by 30 FUCKING KG’s I could not believe it. Either could my mate, he only had to have one finger on the bar to tap up the right hand when i reached my sticking point. We counted the plates several times (we had to use a mixture of plates).  My mate also did a PB on bench of 110kg. Couldn’t explain how awesome i felt today. I smashed it hard. I doubt i could EVER repeat this session again. I think the sunburn gave me super human strength!

art-Post-ccdiv class=