w21 – chest

Activity: weights
Training Partner: NA
Calories intake: 3325
Cal Burn : 3011

Dumbbell Bench Press

Set 1 : 40.0×20
Set 2 : 50.0×12
Set 3 : 70.0×8
Set 4 : 80.0×5
Set 5 : 85.0×3
Set 6 : 60.0×8

Dip

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

Cable Cross Over

Set 1 : 40.0×15
Set 2 : 50.0×13
Set 3 : 60.0×10
Set 4 : 30×12
Set 5 : 30×15

Palm up low cable fly

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

Barbell Close Grip Bench Press

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

Straight Arm Dumbbell Pullover

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

Machine Inner Chest Press

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

Damage: Levator. Scap etc.

NOTES: Bit weak this morning. Still on that grinding time.

w20 – legs cardio too!

Activity: weights
Training Partner: NA
Calories intake: 3544
Cal Burn : 2952

Barbell Full Squat

Set 1 : 60.0×5
Set 2 : 65.0×5
Set 3 : 75.0×3
Set 4 : 100.0×5
Set 5 : 100.0×5
Set 6 : 110.0×5
Set 7 : 120×4
Set 8 : 130×2
Set 9 : 135×0

Seated Leg Curl

Set 1 : 70.0×11
Set 2 : 70.0×12
Set 3 : 72.5×14

Leg EXT

Set 1 : 70.0×11
Set 2 : 70.0×12
Set 3 : 72.5×14

EZ-Bar Curl

Set 1 : 35.0×12
Set 2 : 35.0×12
Set 3 : 35.0×12

Triceps Pushdown – Rope

Set 1 : 35.0×16
Set 2 : 35.0×15
Set 3 : 35.0×20

Dumbbell Tricep Kickback

Set 1 : 15.0×10
Set 2 : 15.0×10
Set 3 : 15.0×10

Rotary calf extension

Set 1 : 105.0×15
Set 2 : 105.0×15
Set 3 : 105.0×15

KB SLDL

Set 1 : 32.0×12
Set 2 : 32.0×13
Set 3 : 32.0×15

Standing Biceps Cable Curl
Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10

Damage: Levator. Scap etc.

NOTES: Felt pretty good today. Hips clicked hard in the hole on the 135kg squat so i didn’t fight that. Played squash with the boys after. Pretty lulzy. Hit a metal sign so hard with the ball it bent the sign and popped 3 screws out of the wall. Also one of the boys received not one but two full paced shots to the anoose.

w20 – Shoulder

Activity: weights
Training Partner: NA
Calories intake: 3544
Cal Burn : 2952

Olympic clean

Set 1 : 40.0×6
Set 2 : 50.0×6
Set 3 : 60.0×6
Set 4 : 60.0×6

Barbell Push Press

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

Dumbbell Lateral Raise

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

Dumbbell Front Raise

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

Barbell Shoulder Press

Set 1 : 40.0×9
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 40.0×10

Dumbbell Bent Over Delt Raise

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

one arm Kb Swing

Set 1 : 24.0×10
Set 2 : 24.0×10
Set 3 : 24.0×10

Decline Crunch

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

Standing Low Pulley Deltoid Raise

Set 1 : 20.0×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Cable Front Raise

Set 1 : 15.0×10
Set 2 : 15.0×10
Set 3 : 15.0×10

Damage: Levator. Scap etc.

NOTES: Very much a grind through.

w20 – chesties

Activity: weights
Training Partner: NA
Calories intake: 2977
Cal Burn : 2844

Dumbbell Bench Press

Set 1 : 40.0×20
Set 2 : 75.0×6
Set 3 : 80.0×5
Set 4 : 80.0×5
Set 5 : 80.0×3
Set 6 : 60.0×8

Dip

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

Barbell Decline Bench Press

Set 1 : 60.0×6
Set 2 : 60.0×8
Set 3 : 62.2×8
Set 4 : 60.0×6

Alternate Hammer Curl

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

Cable Cross Over

Set 1 : 50.0×15
Set 2 : 60.0×10
Set 3 : 65.0×10
Set 4 : 60.0×10
Set 5 : 35×12

Palm up low cable fly

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

Machine Inner Chest Press

Set 1 : 60.0×12
Set 2 : 42.5×20
Set 3 : 60.0×9
Set 4 : 60.0×8

Triceps Pushdown V Bar

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

Damage: Levator. Scap etc.

NOTES: not much happening

w19 – deads

Activity: weights
Training Partner: NA
Calories intake: 3001
Cal Burn : 2955

Barbell Deadlift

Set 1 : 80.0×10
Set 2 : 105.0×5
Set 3 : 125.0×5
Set 4 : 145.0×3
Set 5 : 165.0×1
Set 6 : 105.0×8

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 65.0×8
Set 3 : 80.0×6
Set 4 : 80.0×6
Set 5 : 80.0×8

Pull Ups

Set 1 : 6 Laps/Reps
Set 2 : 6 Laps/Reps
Set 3 : 6 Laps/Reps
Set 4 : 8 Laps/Reps

Straight Arm Push Down

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

Unilateral cable row

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

unilateral Pull Down

Set 1 : 45.0×10
Set 2 : 50.0×8
Set 3 : 45.0×10

Cable Crunch

Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 90.0×10

Damage: Tres major, rhombs, HIPS

NOTES: Hip misalignment cause my legs to shudder during dead today. Oddest feeling ever. 2 weeks until i stop for holidays. Not sure what i am going to do when i get back.

w19 – CTTTT!

Activity: CT
Training Partner: Carissa
Calories intake: 3145
Cal Burn : 3778

2014-04-18 CT

3 rounds (2 with 8kg Vest)

20 x Kb Swing
12 x tyre flips
12 x Bag slamn
12 x mb slam
1 x Bungy Resisted KB lunge 10m
1 x Normal KB lunge 10m
100 punch

3 rounds

10 x KB pass swap + burpee
10 x KB renegade row
10 x KB fig 8
6 x KB clean press
20 x MB steering wheels

2 rounds

50x bag kick
5 x 10m farmer walk with KB
5 x bungy sprints

Damage: Tres major, rhombs, HIPS

NOTES: Been about 8 months. Did not do so bad. Although all my KB feel really light now hah. Sister vomited once. I was only a little pooped after using the vest. Hip still sore

w19 – legs

Activity: weights
Training Partner: NA
Calories intake: 3187
Cal Burn : 3110

Box squat

Set 1 : 65.0×5
Set 2 : 85.0×5
Set 3 : 100.0×5
Set 4 : 125.0×3
Set 5 : 135×1
Set 6 : 145×1
Set 7 : 100×6

Leg Press

Set 1 : 220.0×8
Set 2 : 220.0×8
Set 3 : 220.0×8
Set 4 : 220.0×8

Standing Biceps Cable Curl

Set 1 : 55.0×10 Between other exercises
Set 2 : 55.0×10
Set 3 : 55.0×10
Set 4 : 55.0×10
Set 5 : 35×12
Set 6 : 35×12
Set 7 : 35×12

Leg ext

Set 1 : 70.0×10
Set 2 : 70.0×14
Set 3 : 72.5×14 (PB)
Set 4 : 72.5×14

Calf Press On Leg Press Machine

Set 1 : 240.0×20
Set 2 : 240.0×20
Set 3 : 240.0×20

Seated Leg Curl

Set 1 : 70.0×12
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 70×12

KB SLDL

Set 1 : 32.0×12
Set 2 : 32.0×12
Set 3 : 32.0×10

Hanging Leg Raise

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

Damage: Tres major, rhombs, HIPS

NOTES: HIPS omfg so misaligned its not funny. 3 weeks until a month off. I feel like i need a massive deload right now.

w19 – chest

Activity: weights
Training Partner: NA
Calories intake: 3074
Cal Burn : 3385

Barbell Bench Press

Set 1 : 55.0×5
Set 2 : 65.0×5
Set 3 : 65.0×3
Set 4 : 80.0×5
Set 5 : 90.0×3
Set 6 : 100.0×3
Set 7 : 60×8

Dip

Set 1 : 0.0×9
Set 2 : 0.0×9
Set 3 : 0.0×10
Set 4 : 0.0×10

Cable Cross Over

Set 1 : 65.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Set 4 : 35.0×12
Set 5 : 35.0×15

Barbell Close Grip Bench Press

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

Dumbbell Concentration Curls

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

Palm up low cable fly

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

Machine Inner Chest Press

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

Damage: Levator. Tres major (super tight)

NOTES: Shoulder and T junc was all jacked up. Visited my dude. Super painful adjustment. Feels amazing though now.

w18 backs

Activity: weights
Training Partner: NA
Calories intake: 3187
Cal Burn : 3110

Unilateral cable row

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 30.0×12 (tut row styles)
Set 5 : 30.0×12

Pull Ups

Set 1 : 4 Laps/Reps (pain thru tres)
Set 2 : 4 Laps/Reps
Set 3 : 5 Laps/Reps
Set 4 : 5 Laps/Reps
Set 5 : 5 Laps/Reps

Wide Grip Lat Pulldown

Set 1 : 70.0×8
Set 2 : 70.0×8
Set 3 : 70.0×8
Set 4 : 55.0×9 (tuts)
Set 5 : 35.0×16 (tut)

Straight Arm Push Down

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 35×12
Set 5 : 40×9

Alternate Hammer Curl

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10

Full Range Of Motion Lat Pulldown

Set 1 : 45.0×8
Set 2 : 45.0×10
Set 3 : 45.0×8
Set 4 : 35×8

Cable Triceps Pushdown

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 30×15 (tut slow reps)
Set 4 : 40×15

Dumbbell Tricep Kickback

Set 1 : 15.0×8
Set 2 : 15.0×10

Cable Seated Row

Set 1 : 65.0×10
Set 2 : 65.0×12
Set 3 : 75.0×10
Set 4 : 50.0×15

Damage: Levator. Tres major (super tight)

NOTES: First time in a long time the racks were taken in the morning. So no deadlifts today. Pull ups affected by the shoulder.

w18 – shouldee

Activity: weights
Training Partner: NA
Calories intake: 3574
Cal Burn : 3258

Barbell Shoulder Press

Set 1 : 50.0×12
Set 2 : 50.0×12
Set 3 : 70.0×6
Set 4 : 70.0×6
Set 5 : 65.0×8
Set 6 : 50×12

Dumbbell Upright Row

Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 35.0×10
Set 4 : 40.0×6
Set 5 : 35×10

Dumbbell Lateral Raise

Set 1 : 30.0×8
Set 2 : 30.0×9
Set 3 : 30.0×10
Set 4 : 25.0×10

Face pulls

Set 1 : 60.0×12
Set 2 : 62.5×10
Set 3 : 45.0×15
Set 4 : 45.0×15
Set 5 : 65.0×12
Set 6 : 65.0×12

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×10
Set 2 : 32.5×8
Set 3 : 32.5×8

Hanging Leg Raise

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

Bent Over Low Pulley Side Lateral

Set 1 : 17.5×10
Set 2 : 25.0×10
Set 3 : 27.5×10

Damage: Levator.

NOTES: Nothing to report.

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