CT – Back to the basics

Activity: CT
Training Partner: Carissa
Calories intake:   3750
Exercise calories: ~350

2013-03-26 CT

 

3 Rounds

20 x Kb Swing
5 x (ps) KB TGU
20 x MB slams
10 X burpee -> pullup
20 x Front bag kicks

3 rounds

10 x tyre flips
10 X MB Circles
10 x KB clean and press
10 X 4 punch -> Sprawl
2x5m Partner push

3x

20 x crunch and punch
20 x MB russian Twist
10 x resisted leg raises
10 x wrestler sit out

Damage : Quads

NOTES: Couldn’t try the FFS challenge this week as i couldn’t even squat parallel yet. So just did some old school CT work. Bit weird, weight i used to do felt really light.

w2 – cy1 – chest and randoms

Activity: Weights
Training Partner: NA
Calories intake:   2980
Exercise calories: 540

Cardio bits:

Skipping: 12×100 skips over ~ 13 minutes.
Walking: 2.5 km
Weights

Dumbbell Incline Bench Press

Set 1 : 55.0×12
Set 2 : 75.0×8
Set 3 : 85.0×5
Set 4 : 75×6
Set 5 : 60×10

Cable Incline Fly

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 45.0×15
Set 5 : 45×15

Palm up low cable fly

Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10
Set 4 : 45.0×12

Preacher Curl

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

Barbell Close Grip Bench Press

Set 1 : 60.0×8
Set 2 : 60.0×6
Set 3 : 40.0×12
Set 4 : 40×12

Dumbbell Seated Bicep Curl

Set 1 : 30.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Straight Arm Dumbbell Pullover

Set 1 : 27.5×10
Set 2 : 27.5×12
Set 3 : 27.5×12

Damage:  Legs: Robocop ~ level > 9000

robo

NOTES:  Holy Leg DOMS batman. Yesterday my legs were a little tender. Today we are taking original 1987  robocop levels of DOMS. Took me a good 30 seconds to get down my 3 stairs out of my house and i dropped some stuff on the floor .. it was gone forever. This morning i could not try my fitness conditioning circuit. So i just had to skip while my sister tried it. Was looking forward to it to see where i would place but there is no chance. Walking the dog was a huge challenge as she likes to pull on the leash. Hopefully the recovery ride will help loosen them up. Couldnt rest DB on my legs for bench either today so it was a little lower than usual. Everything else was on par.. or a little more volume.

 

 

w1 cy 1 – legs and stuff

Activity: Weights
Training Partner: NA
Calories intake:   3582
Exercise calories: 394

Barbell Full Squat

Set 1 : 80.0×6
Set 2 : 100.0×5
Set 3 : 110.0×5
Set 4 : 120.0×3
Set 5 : 130.0×0  (huge fail)

Barbell Lunge

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

TSET1:  Lying Leg Curls

Set 1 : 45.0×12
Set 2 : 45.0×12
Set 3 : 45.0×12
Set 4 : 45×12
Set 5 : 45×12

TSET 1:  Standing Biceps Cable Curl

Set 1 : 70.0×10
Set 2 : 80×10
Set 3 : 80.0×10
Set 4 : 50.0×15
Set 5 : 50×15

TSET1:  Cable Triceps Pushdown

Set 1 : 80.0×10
Set 2 : 80.0×12
Set 3 : 85.0×10 (PB)
Set 4 : 40×20
Set 5 : 40×20

TSET2:  Leg Press

Set 1 : 140.0×5
Set 2 : 180.0×5
Set 3 : 220.0×5
Set 4 : 260.0×5
Set 5 : 300.0×5

TSET2:  Cable Crunch

Set 1 : 85.0×10
Set 2 : 85.0×10
Set 3 : 85×10
Set 4 : 60×15
Set 5 : 60×12

TSET2:  Dip

Set 1 : 0.0×12
Set 2 : 0.0×10
Set 3 : 0.0×10

SSET1:  Cable Cross Over

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

SSET1: Cable Standing One Arm Bicep Curl

Set 1 : 35.0×8
Set 2 : 20×10
Set 3 : 20×10

Damage: None

NOTES:  Feeling a little tired the last couple of days i think the constant early wake ups took a toll. Training today was ok. First leg session in a couple weeks. Bit over the place with strength.

Miit

Activity: Running (MIIT)
Training Partner: NA
Calories intake: 3074
Exercise calories: ~300

Session : Interval

2013-03-21 mitt

 

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

NOTES: Miit Session, just keeping the cardio up. Taking it easy on cns at the moment. No issues here. No struggles. Just light and easy.

 

w1 cycle 1 – shoulder

Activity: Weights
Training Partner: NA
Calories intake:   3208
Exercise calories: 340+

Barbell Shoulder Press

Set 1 : 60.0×5
Set 2 : 65.0×5
Set 3 : 65.0×5
Set 4 : 40.0×10 (tut)
Set 5 : 40.0×10

Cable Front Raise

Set 1 : 10.0×12 (tut)
Set 2 : 12.5×12
Set 3 : 12.5×10

Wide-Grip Lat Pulldown

Set 1 : 70.0×10
Set 2 : 80.0×10
Set 3 : 80.0×8
Set 4 : 40×12 (tut)
Set 5 : 40×12

Standing Low Pulley Deltoid Raise

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

Face pulls

Set 1 : 70.0×10
Set 2 : 80.0×10
Set 3 : 80.0×8
Set 4 : 40.0×15  (burn set)

SSET1:   Dumbbell Bent Over Delt Raise

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

SSET1: Barbell Standing Overhead Triceps Extension

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

Damage: calf damage fixed..

NOTES:  Pretty decent session today. Feeling like i am not getting stronger though. I can notice the difference after not having CM for a few weeks. Really keeping the tension on. Getting huge burn everywhere which is awesome. Quick note , that little challenge i did last week. I checked results today which mine was 15590kg i thought i would get smashed. The closest person was 11520kg. So i was blown away lol. i guess my shitty lunges paid off.

w1 – cycle 1

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

Dumbbell Bench Press

Set 1 : 90.0×5 (pb 1rm)
Set 2 : 90.0×4
Set 3 : 80.0×6
Set 4 : 60.0×10
Set 5 : 60.0×10

Barbell Bent Over Row

Set 1 : 90.0×5
Set 2 : 100.0×5 (not happy with form)
Set 3 : 90.0×5
Set 4 : 80.0×8
Set 5 : 60.0×12

Dip

Set 1 : 30.0×5
Set 2 : 30.0×6 (not happy with ROM so dropped weight)
Set 3 : 20.0×6
Set 4 : 10.0×10
Set 5 : 0.0×12

Pullups

Set 1 : 17.5×5
Set 2 : 17.5×5
Set 3 : 17.5×5
Set 4 : 0.0×8
Set 5 : 0.0×7

clean and press

Set 1 : 65.0×1
Set 2 : 70.0×1
Set 3 : 80.0×1

Decline Crunch

Set 1 : 20 Reps
Set 2 : 20 Reps
Set 3 : 20 Reps

Standing Biceps Cable Curl

Set 1 : 50.0×15
Set 2 : 50×15
Set 3 : 50.0×12

Damage: major calf damage

NOTES:  Week one of new cycle. Going to follow this format for a bit. With power i will go 5×3 , 5×5 , 3×5 , 5×1. This session wasn’t too bad. One PB and the rest are about the same. Everything seems loose and feeling good. I did some crunches and curls while waiting for cable cross over. But this dude did every single variation of flyes ever thought about. So after i finished my curls i called it a day. Pretty sure this guy is still doing flyes.

Grunt low down

Activity: Obstacle race
Training Partner: ben and alex
Calories intake:   1800
Exercise calories: 2000+

2013-03-16 grunt map2

APPROXIMATE COURSE

Damage: Hip insertion.

NOTES:  Holy crap. This is by far the hardest obstacle race i have done so far. It starts of with a massive climb of a couple of km’s straight up a mountain you come up to a curve and you are thinking to yourself. Not to far to the ridge you reach the corner and you are like … shit .. more uphills. It climbs up ~490m, to the top. At the top you needed to down a pole climb.  Head down the side of the mountain taking lots of detours back up hill. Through the thick lantana. I struggled up the massive hills… everyone did. It was a little heart breaking you go down a hill and think well there couldn’t be more uphills… then theres more uphills. I would estimate 70% of the race is up hill. The standard obstacles were there. 3 meter high walls, monkey bars, ice baths, super slippery slides … The plunge in the cold cold water was MAGIC after being tortured up and down hills for about an hour.  There was a rope river cross, rope ditch cross, multiple nets. A climb under a super hot tarp for 20 meters. The most heart breaking obstacle was a sand bag carry (about 20kg) up the side of the mountain maybe 50m vertical accent. This is the only obstacle i couldn’t complete.

I got calf cramps ONCE again (Least i know the cause of them now) as soon as i got out of the cold water and through the course i would get micro cramps. I just kept running. My mate pulled his hamstring near the end. But there was one part near the end maybe 2km out and about 5 obstacles to go (100kg tyre flips a river cross, more nets . fire run and lake cross). The obstacle was mud mounds with like 1.2 meter pits so you are supposed to  jump over the pits and go over the mounds. The previous obstacle was the ice bath. So, i think you know whats going to happen. I ran and jumped, in mid air both of my calves instantly FREEZE with my feet pointing straight down so when i land i hit the ground with pointed feet. I crashed hard into the mound and slide off the side. I start screaming. My mate runs over and my calves are just pulling hard. The EMT people run over and ask what is happening and they see my legs. My mate said he has never ever seen a more hardcore cramp in his life. Apparently my calve looked like shark fins goes to about 1 inch wide and folding in on itself. The part where it caved in looked like fingers moving under the skin.

The emt was like … “put pressure on the end of your nose”. It didn’t work. They gave me magnesium tablets. It took about 2 mins for my calves to release. Mate and EMT were trying to straighten my feet. EVENTUALLY it lets go after much screaming. The emt was like .. nope you need to get into the truck .. you need to get out of the sun you can’t go on .. you can’t even walk. Every time i went to get up my calves would seize again Took 2-3 mins to get to my feet. I had to walk with my legs straight. The emt asks me to get in the truck and i am like NOPE i’m finishing this bitch. Did the rest of the obstacles and the last netting after the river cross  just before the lake cross my hammies and calves cramp again. So it was very slow going at the end. But i did make it. The course was very challenging. Tough mudder has nothing on this. If i can figure a way to stop my cramping i would of completed it without any issues i ran most of the course. Even with the cramping i still finished so i was proud. No uphill training or long runs, so i am happy i just finished. The obstacles were nothing really just the uphill running was murder.

Pictures to come in a week or so 🙂

couple of pics that came through..

 

 

Cardio test 2

Activity: Weights
Training Partner: NA
Calories intake:   2880
Exercise calories: 400+

2013-03-10 hrm

Testing hips and calves for run next week.

Damage: Hip insertion.

NOTES: Another run in prep for the race this Sunday i will do back on Monday and chest on Wednesday then have Thursday and Friday off in prep for grunt Saturday morning.  Today’s run was pretty decent it’s been a long while since i have done steady state training over 20 minutes, haha. Heart rate stayed constant which is good and no cramping, with only a slight pump in my back while running. Wasn’t as struggling as much as i thought i would. So, that is a positive right there. When i am back i need to jump on another mass building program. Looking forward to it.  Then only 10 or so weeks until USA 😀

w12 dl 1

Activity: Weights
Training Partner: NA
Calories intake:   2750
Exercise calories: 300+

Barbell Wide Grip Decline Bench Press

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 75.0×10
Set 4 : 70.0×10

Bent Arm Dumbbell Pullover

Set 1 : 27.5×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Dumbbell Bench Press

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

Dumbbell Concentration Curls

Set 1 : 17.5×10
Set 2 : 17.5×10
Set 3 : 17.5×10

Cable Cross Over

Set 1 : 80.0×10
Set 2 : 85.0×10
Set 3 : 90.0×9
Set 4 : 52.5×10
Set 5 : 52.5×10

Barbell Lying Triceps Extension

Set 1 : 30.0×10
Set 2 : 40.0×6
Set 3 : 30.0×10

Cable Standing One Arm Bicep Curl

Set 1 : 30.0×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Cable Standing Triceps Extension

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

Damage: Hip insertion.

NOTES:  More deloading , chest session. Nothing fantastic here.

quick run

Activity: Weights
Training Partner: NA
Calories intake:   3680
Calories burned : 3501
Exercise calories: 300+

2013-03-08 hrm

Testing hips and calves for run next week.

Damage: Hip insertion.

NOTES:  Just a small run to test my hip flexor and calves for the race next weekend. Looking good. Little tweaks in the calves but the quads and hips are feeling good :).

 

 

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