w11 – shoulders

Activity: Weights
Training Partner: NA
Calories intake:   2701
Calories burned : 3125
Exercise calories: 400+

2013-03-07bfm

2013-03-07 mets

 

Dumbbell Lateral Raise

Set 1 : 40.0×10
Set 2 : 40.0×8
Set 3 : 30.0×12
Set 4 : 30×12
Set 5 : 16×12

Bent Over Low Pulley Side Lateral

Set 1 : 30.0×8
Set 2 : 25.0×10
Set 3 : 25.0×10

Dumbbell Shoulder Press

Set 1 : 50.0×10
Set 2 : 55.0×8
Set 3 : 55.0×7
Set 4 : 25.0×12

Barbell Reverse Grip Bent Over Row

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4: 60.0×10
Set 5: 60.0×12

Straight Arm Push Down

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 40×10
Set 5 : 40×12

Cable Reverse Fly

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×12

Damage: Hip insertion.

NOTES:  More randomness until next week. Just focusing on weak points at the moment. Decided to give the hips a rest this and next week. It’s been a few days and the throbbing in the insertion is sub siding. The hip flexor (maybe abductor) is still playing up though. Need to get a couple of runs in the next week in prep for grunt next saturday.

 

Week 11 – deload chest

Activity: Weights
Training Partner: NA
Calories intake:   3422
Calories burned : 3105
Exercise calories: 600+

2013-03-04 mets

Dumbbell Incline Bench Press

(tut)

Set 1 : 45.0×15
Set 2 : 60.0×12
Set 3 : 60.0×10
Set 4 : 60×8

Cable Incline Fly

(TUT)

 

Set 1 : 45.0×15
Set 2 : 45.0×15
Set 3 : 40.0×15
Set 4 : 40.0×15

Palm up low cable fly

(TUT)

Set 1 : 25.0×15
Set 2 : 25.0×15
Set 3 : 25.0×15
Set 4 : 50.0×8 |

Speed BB bench

(TUT)

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

Dumbbell Seated Bicep Curl

(TUT)

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

Barbell Close Grip Bench Press

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

Preacher Curl

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

EZ Bar Triceps Extension

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

Dip

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

Damage: Hip insertion. Crampage

NOTES:  Hip playing up still. Other than that a standard deload session. Next week will be a randomness session then on to a new program after grunt.

 

 

failed adventure race

Made it about 1 hour in about 400 cals.

Let me start by saying it was a FUCKING AWFUL day for a race. I has been pissing down rain for days and the WHOLE course was mud and flooded. If it wasn’t mud you were trying to go through puddles.

Very disappointed today. First race i EVER earned a DNF on. The problem is the race wasn’t even hard which makes it more a disappointment. I was kicking it’s ass really. Although, I was clearly out of place here. It was a NOVICE event, i even had a KMART mountain bike (styling). When we rocked up it was very clear, everyone except myself and two others were professionals. Everyone else had $2000+ bikes and all the gear while i was on my kmart bike, kmart wet weather gear (not an excuse but when you are pedaling 4 x times as much as the others it adds up).

The people we met up with were pro’s as well but he was content to hang back with us. This dude is a machine. He ended up carrying two of our team plus himself through the mud. He also placed 2nd in tough mudder sydney.

The problem started when we got to a river crossing the course went off and we ended up swimming against a huge current and instead of taking 5 mins at about 700m. It ended up taking almost 20 minutes 1.2km. My shoes got stuck in the mud bank and it was basically horrible.

As you may have read i have been having issues with my hammies and hips. So what happens the second i get out of the water. We start running to next check point my calf instantly seizes up. I continue on for about 300 meters until the calf then include my hamstring. So i told them to go on with out me. I waited for them getting annihilated by mozzies , stretching out my calves and hammies waiting for the swim back and the MT biking. It takes them about 20 minutes to get the checkpoints and run back.

So we start to swim back my hamstrings cramp and i can’t bend my leg until i get 500m down stream and hobble back to land. I managed to run on land back to the checkpoint while getting muscle spasms in my legs and hips. I thought if i can just get on the bike i will be ok to ride the next 10km to the finish.

I was wrong

I get about 100m down the mud road on the bike and my left quad seizes and cramps and i basically need to jump off the bike to avoid falling. After that i just declared it a day and told my team i would just slowly ride the 6km back to the start. So today i am very disappointed in myself and my body.

I will need to look into this cramping thing as i am getting it way too often lately and it’s looking like i may need injection in my hip to reduce my swelling in the tendons. So we will work that out. But i am determined to give the 6 hour version a go at the end of the year after some bike and swim training.

w10 – Legs

Activity: Weights
Training Partner: NA
Calories intake:   3449
Calories burned : 2905
Exercise calories: 360+

2013-02-27 bfm

2013-02-27 mets

 

Barbell Full Squat

Set 1 : 80.0×8
Set 2 : 100.0×6
Set 3 : 100.0×6
Set 4 : 110.0×6
Set 5 : 120.0×4
Set 6 : 100×8
Set 7 : 60×12

Barbell Lunge

Set 1 : 60.0×16
Set 2 : 60.0×16
Set 3 : 60.0×16

Hanging Leg Raise

Set 1 : 12 Reps

Hanging Pike

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

Lying Leg Curls

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

Rotary calf extension

Set 1 : 130.0×12 (pb 1rm increase)
Set 2 : 130.0×12
Set 3 : 130.0×12
Set 4 : 130.0×12

Cable Crunch

Set 1 : 85.0×12
Set 2 : 85.0×12
Set 3 : 85.0×12

Damage: Hip insertion. Very tender.

NOTES:  Hip playing up still. Squats were sloppy. Pretty fatigued as well. Trying to incorporate hammies back in. With the leg curls i have dropped the weight to about 70% and slowed the reps right down. On the down phase i could feel the hammies pull on the hip insertion but after about three reps i could feel it stretch and it felt a little better. I also got a cramp in the hamstrings after completing the sets and walking around. Lunges also were afecting the hip i was using the lunge as a hip stretch more than anything. I also decided to do some hanging pikes for funs and destroy the abs.

 

w10 – shoulder deload + injury

Activity: Weights
Training Partner: NA
Calories intake: 3240
Calories burned : 2905
Exercise calories: ~350

2013-02-25 mets

 

Barbell Shoulder Press

Set 1 : 50.0×8
Set 2 : 50.0×10
Set 3 : 50.0×8
Set 4 : 50.0×8
Set 5 : 40×8

Dumbbell Front Raise

Set 1 : 37.5×12
Set 2 : 37.5×10
Set 3 : 37.5×10
Set 4 : 18.0×15

Face pulls

Set 1 : 55.0×20
Set 2 : 55.0×15
Set 3 : 55.0×15

Wide-Grip Lat Pulldown

Set 1 : 60×13
Set 2 : 60.0×10 (trap hurting)
Set 3 : 60.0×10

Standing Low Pulley Deltoid Raise

Set 1 : 15.0×16
Set 2 : 15.0×15
Set 3 : 15.0×15

Barbell Shrug

Set 1 : 120.0×12
Set 2 : 120.0×12
Set 3 : 120.0×12

Dip Machine

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

Unilateral cable row

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

Damage: Left trap tight , right trap knotted

NOTES:Wasn’t feeling particularly strong after this weekends big effort of killing calories and pushing 1 reps and an hour and a half of intense karate. Today was a deload session but i also had tight traps so most lifts were affected and some where close to the start of the workout my right trap popped and i couldn’t move my neck to the left. So any movement with a forward pushing motion hurt so i could not do tricep pushdowns etc. Everything else i did seemed ok. I jumped on the foam roller for a few minutes of popping pain but it’s still knotted up. Two weeks, I’ll  do a quick program change up with everything changed for a couple of weeks. Just to mix things up.

Activity: Weights
Training Partner: NA
Calories intake:   3307
Calories burned : ~3370
Exercise calories: ~ 975

2013-02-24 metsWL

Barbell Bench Press

Set 1 : 80.0×5
Set 2 : 85×6
Set 3 : 90×4
Set 4 : 80×6
Set 5 : 80×6

Pullups

Set 1 : 17.5×5
Set 2 : 17.5×5
Set 3 : 17.5×5
Set 4 : 17.5×4
Set 5 : 10.0×8
Set 6 : 0x12

Dip

Set 1 : 30.0×6
Set 2 : 30.0×5
Set 3 : 30.0×5
Set 4 : 20.0×8
Set 5 : 20.0×8

Dumbbell Concentration Curls

Set 1 : 20.0×8
Set 2 : 20.0×8
Set 3 : 20.0×8

Barbell Standing Overhead Triceps Extension

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

clean and press

Set 1 : 70.0×2
Set 2 : 80.0×1
Set 3 : 82.5×1
Set 4 : 82.5×0
Set 5 : 60.0×5

Barbell Deadlift

Set 1 : 120.0×1
Set 2 : 140.0×1
Set 3 : 160.0×1

 

Damage: Hip annoyage , left trap tight .. foam rolled painful. Affected bench. Feels ok now. still tight but.

NOTES: After the ride i was still bored so i decided to do a little power session. Low rep heavy weights. Progressing on dips and pull ups are slowing down. So i’ll need to focus on some higher rep stuff soon. PB on the clean and press 82.5kg @77.8kg. Finished with Dead lift beause i was still feeling pretty good. I had a break in my training i taught a friend a few new techniques while i waited for a rack to become free ( number 1 on the mets chart) and it took way too long (number 2) is the 3 single deads.

 

 

 

 

cycling :D

Activity: Riding
Training Partner: Carissa
Calories intake:   2950
Exercise calories: ~800 (including other activities)

2013-02-24 endo

2013-02-24 mets

Test ride to make sure my MT bike actually works for next weekends mini triathlon :S

NOTES:First of all I relised my 18 speed bike only has two gears that work so i need to sort that out. Secondly i thought my tire was a little flat it requires about 50psi in the tire. So i ride to the servo and put the tester thing on it. 12 psi !!! no wonder my rides were hard. My sister wanted to ride so i rode to her place and we set off on a slow pace. She isn’t very fit so i had to constantly stop and wait every couple hundred meters but it was a good ride. Not fast but constant. I was worried about my hammies and hip but they were fine. Although, I got madcore pump in my quads in the first 3km I could bearly keep my legs on the pedals. So now all i need to do is ride twice as far in the same time lol.

 

w9 – shoulder

Activity: Weights
Training Partner: NA
Calories intake:   ~2,869
Calories burned : ~3500
Exercise calories: ~ 370

2013-02-22 bfm

2013-02-22 mets

 

Barbell Reverse Grip Bent Over Row

Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 60×15 (tut)
Set 5 : 60×15 (tut)
Set 6 : 40×15 (tut)

Clean

Set 1 : 60.0×5
Set 2 : 65.0×5
Set 3 : 70.0×5

Dumbbell Lateral Raise

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 20×12 (tut)
Set 5 : 20×12  (tut)

Straight Arm Push Down

Set 1 : 60.0×10
Set 2 : 65.0×10
Set 3 : 70.0×10
Set 4 : 30×15 (tut)
Set 5 : 30×15  (tut)

Barbell Shrug

Set 1 : 180.0×12
Set 2 : 180.0×10
Set 3 : 180.0×10
Set 4 : 120.0×15 (tut)
Set 5 : 120×15   (tut)

Bent Over Low Pulley Side Lateral

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

Damage: Hip annoyage , lower lubar tightness

NOTES: Extreme pump on the tricpes today after every set of anything. Hard to do anything today. But the session was pretty good over all. Keeping TUT up as much as possible.

 

 

 

 

 

 

w9 leggies

Activity: Weights
Training Partner: NA
Calories intake:   ~3,953
Calories burned : ~3550
Exercise calories: ~ 375

2013-02-20 bfm

2013-02-20 mets

 

Front Barbell Squat

Set 1: 40.0×10
Set 2: 50.0×8
Set 3: 50.0×10
Set 4: 50.0×10

Box squat

Set 1: 100.0×10
Set 2: 120.0×8
Set 3: 130.0×5
Set 4: 60×10

split squat

Set 1: 25.0×8
Set 2: 30.0×8
Set 3: 30.0×8

Barbell Hip Thrust

Set 1: 60.0×10
Set 2: 65.0×10
Set 3: 65.0×10

Hammer Curls

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

Seated Calf Raise

Set 1: 100.0×15
Set 2: 100.0×15
Set 3: 100.0×15
Set 4: 100.0×15 |

Cable Crunch

Set 1: 90.0×10
Set 2: 100.0×8
Set 3: 90.0×10

Damage: Hip, annoyage  , face damage to FACE, eye is healing.

NOTES: Two words on front squats. Farking awkward, i decided to try to get some more glute activation but i get way more butt wink than i do with regular squats. That and having issues keeping elbows forward and wrists from not caining.  Everything else was pretty good today. Could of done more on the squats but decided to keep it easy. Hip is really annoying. Trying to get more hip flexor and glute activation to see if it can be alleviated. We will see. Couldn’t continue on the 100kg crunches. The cable kept lifting me off the ground after a couple reps… dayam.

 

 

 

 

 

w9 – chesticals

Activity: Weights
Training Partner: NA
Calories intake:   2876
Calories burned : 3337
Exercise calories: 450+

2013-02-18 bfm

2013-02-18 METS

 

Dumbbell Incline Bench Press

Set 1: 45.0×12
Set 2: 80.0×8
Set 3: 85.0×5 (PB 1rm)
Set 4: 85.0×4
Set 5: 65.0×8

Cable Incline Fly

Set 1: 65.0×8
Set 2: 65.0×9
Set 3: 65.0×9
Set 4: 45.0×16

Palm up low cable fly

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

Speed BB bench

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

SSET 1 :

Barbell Standing Overhead Triceps Extension

Set 1: 35.0×8
Set 2: 30.0×10
Set 3: 30.0×10

21s

Set 1: 30.0×21
Set 2: 30.0×24 (pb)
Set 3: 30.0×21

SSET 2:

Barbell Close Grip Bench Press

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

Cable One Arm Tricep Extension

Set 1: 25.0×10
Set 2: 30×12
Set 3: 30×12

Damage: Hip, annoyage  , face damage to FACE, eye is healing.

NOTES: Carb up yesterday was successful. I managed to get such a pump today on my bi and tricep i couldn’t even move them after a set. Feeling pretty good over all this session a couple of 1rm increases. Not much to report right now.

 

 

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