w9 DL chest

Activity: weights
Training Partner: ROSS
Calories intake: 3750
Cal Burn : 3002

Dumbbell Bench Press

Set 1 : 40.0×15
Set 2 : 40.0×13
Set 3 : 40.0×15

Dumbbell Incline Bench Press

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

Cable Cross Over

Set 1 : 30.0×12
Set 2 : 30.0×10
Set 3 : 30.0×12 (TUT)
Set 4 : 20.0×16 (TUT)
SET 5 : 20.0×23 (TUT)

sset1: Palm up low cable fly

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

sset1: Serratus push ups

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

Machine Inner Chest Press

Set 1 : 32.0×20
Set 2 : 32.0×20
Set 3 : 32×20

SSET: EZ Bar Triceps Extension

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

SSET: Preacher Curl

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

SSET: Cable Triceps Pushdown

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

SSET: Standing Biceps Cable Curl

Set 1 : 35.0×15
Set 2 : 35.0×12
Set 3 : 35.0×12

Alternate Hammer Curl

Set 1 : 25.0×12
Set 2 : 40.0×10
Set 3 : 40.0×10

Damage: Lev , rhomb , tres minor.
NOTES: Deload week. Doing rehab work between sets.

w8 – legs

Activity: weights
Training Partner: ROSS
Calories intake: 3,359
Cal Burn : 3024

Barbell Full Squat

Set 1 : 60.0×5
Set 2 : 65.0×5
Set 3 : 75.0×3
Set 4 : 95.0×5
Set 5 : 107.5×3
Set 6 : 120×6
Set 7 : 60×20

Leg Press

Set 1 : 160.0×12
Set 2 : 180.0×12
Set 3 : 220.0×5
Set 4 : 240.0×5
Set 5 : 240.0×5
Set 6 : 260×5

SSET1 : Calf Press On Leg Press Machine

Set 1 : 220.0×20
Set 2 : 220.0×20
Set 3 : 220.0×20

SSET1:Alternate Hammer Curl

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

SSET2: Glute ham raise

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

SSET2: Dip

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

SSET3: box jump Multiple Response

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

SSET3: Leg ext

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

SSET3: Barbell Standing Overhead Triceps Extension

Set 1 : 15.0×20
Set 2 : 15.0×20
Set 3 : 15.0×20

NOTES: Back to training with ross. Decent session today. Week on the squats unfortunately.

w8 – Hiit

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 3847
Cal Burn : 3100

2014-01-30

Session : Interval

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

NOTES: EASY as.. heart was feeling fine and everything felt good. Physio on the other hand… well all typed of jacked up. Lev is still scarred. scaline muscles , bottom on the rhomboids, tres minor and pec major are all jacked up. My right scap is over rotating on return which is causing heaps of issues. So i have some rehabbing to do so OHP is now out in any form until i can fix it. SO it will be alot of over head cables and DB for now at lower weight. Everything will be good .. Might take a bit of time.

w8 – shoulder

Activity: Weights
Training Partner: NA
Calories intake: 2,494
Est Cal burn: 2955

Barbell Shoulder Press

Set 1 : 35.0×5
Set 2 : 35.0×5
Set 3 : 42.5×3
Set 4 : 52.5×5
Set 5 : 60.0×3
Set 6 : 70×5
Set 7 : 50×10

Standing Low Pulley Deltoid Raise

Set 1 : 32.5×10
Set 2 : 32.5×10
Set 3 : 32.5×10
Set 4 : 20×12
Set 5 : 20×12

kb swings

Set 1 : 32.0×20
Set 2 : 32.0×20
Set 3 : 32.0×20

Face pulls

Set 1 : 65.0×11
Set 2 : 65×10
Set 3 : 65.0×10
Set 4 : 37.5×12

Cable Front Raise

Set 1 : 17.5×10
Set 2 : 20.0×10
Set 3 : 20.0×10

Dumbbell Lateral Raise

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

Damage: tres major, LEVATOR!!!!!

NOTES: Taking it a little easy one the shoulder. Physio tommorow. Shortish session too today. No arm or ab work included.

w8 – back

Activity: Weights
Training Partner: NA
Calories intake: 2,562
Est Cal burn: 2,985.

Barbell Bent Over Row

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

Straight Arm Push Down

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 40×15

Chin-Up

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

Cable Seated Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 70.0×10
Set 4 : 80.0×10

Wide Grip Lat Pulldown

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

Full Range Of Motion Lat Pulldown

Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10

EZ-Bar Curl

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

Damage: tres major, LEVATOR!!!!!

NOTES: Have to back off the back / shoulder area for a little bit. It’s unstable under load. Anything wide grip is affected.

w8 – Chest

Activity: Weights
Training Partner: NA
Calories intake: 3555
Est Cal burn: 3322

Barbell Bench Press

Set 1 : 42.5×5
Set 2 : 52.5×5
Set 3 : 62.0×3
Set 4 : 80.0×3
Set 5 : 90.0×3 (shoulder unstable for 1 rep maxes and no spotters)
Set 6 : 80×5 (drop set instead)
Set 7 : 72.5×5
Set 8 : 70×5
Set 9 : 60×10

SSET1: Cable Cross Over

Set 1 : 65.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Set 4 : 45.0×10
Set 5 : 45.0×12

SSET1: Deep Push Up

Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps
Set 4 : 12 Laps/Reps

Palm up low cable fly

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

SSET2: Dip

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

SSET2: Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
Set 4 : 10 Laps/Reps

Straight Arm Dumbbell Pullover

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

Barbell Close Grip Bench Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×9

SSET3: One arm Kb Swing

Set 1 : 20.0×10
Set 2 : 24.0×10
Set 3 : 24.0×10
Set 4 : 24.0×10
Set 5 : 24.0×10
Set 6 : 24.0×10

SSET3: Cable Crunch

Set 1 : 85.0×10
Set 2 : 85.0×10
Set 3 : 85.0×10

x over oblique twist

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

Damage: tres major, LEVATOR!!!!!

NOTES: could not go higher in bench, shoulder is not stable at the moment.

w7 legs

Activity: Weights
Training Partner: NA
Calories intake: 3,254
Est Cal burn: 3201

Barbell Full Squat

Set 1 : 60.0×5
Set 2 : 100.0×3
Set 3 : 100.0×3
Set 4 : 110.0×3
Set 5 : 115×3
Set 6 : 120×4

Leg ext

Set 1 : 50.0×20
Set 2 : 50×20
Set 3 : 50×20
Set 4 : 50×20

Cable Standing One Arm Bicep Curl

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

Lying Leg Curls

Set 1 : 52.5×12
Set 2 : 52.5×12
Set 3 : 52.5×12
Set 4 : 52.5×12

Alternate Hammer Curl

Set 1 : 35.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Cable Triceps Pushdown

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

Rotary calf extension

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

Damage: tres major, LEVATOR!!!!!

NOTES: Inflammation has gone down, still issues in the levator / tres area. Did a quick leg session today! Nothing interesting to report.

w7 shoulder?!?!

Activity: Weights
Training Partner: NA
Calories intake: 3,044
Est Cal burn: 3700

Barbell Shoulder Press

Set 1 : 35.0×5
Set 2 : 45.0×5
Set 3 : 50.0×3
Set 4 : 60.0×3
Set 5 : 60.0×3
Set 6 : 65×10
Set 7 : 35×10
Set 8 : 35×10
Set 9 : 35×10
Set 10 : 35×10

Dumbbell Front Raise

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

Standing Low Pulley Deltoid Raise

Set 1 : 32.5×10
Set 2 : 32.5×10
Set 3 : 32.5×10
Set 4 : 17.5×10
Set 5 : 17.5×10

Prone Delt V raise

Set 1 : 14.0×10
Set 2 : 14.0×10
Set 3 : 14.0×10

Face pulls

Set 1 : 62.5×10
Set 2 : 62.5×10
Set 3 : 62.5×10
Set 4 : 62.5×10

Damage: tres major (tight), spinatus.

NOTES: Tres, lev. super tight. So i finally got some phsysio / massage on it as the lacrosse ball was not cutting it. OMFG it was the most intense session ever i have no ever been in so much tremendous pain. IT was still awesome though. My shoulder sounds is like some rocks in a cement mixer. Spent a good 20 mins working out the scar tissue and knots. Unfortunately today my whole shoulder is inflamed with constant throbbing. SO no gym until Friday now. I got most of my ROM back though and the tightness of the TRES is gone.

w7 – Chest

Activity: Weights
Training Partner: NA
Calories intake: 3,126
Est Cal burn: 2866

Barbell Bench Press

Set 1 : 42.5×5
Set 2 : 52.5×5
Set 3 : 62.5×3
Set 4 : 85.0×3
Set 5 : 90×3
Set 6 : 95×6 (major shoulder tightness)

Dumbbell Incline Bench Press

Set 1 : 65.0×6 (slow slow)
Set 2 : 70.0×6
Set 3 : 75.0×6

Cable Cross Over

Set 1 : 65.0×10
Set 2 : 65.0×10
Set 3 : 45×10 (TUT)
Set 4 : 35×10 (tut)
Set 5 : 25×10 (tut plus burnout)
Set 6 : 15×20 (tut + static)

Palm up low cable fly

Set 1 : 45.0×10
Set 2 : 55.0×10
Set 3 : 60.0×12 (pb)

Dip

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10
Set 4 : 0x8
Set 5 : 0x8
Set 6 : 0x8

Speed BB bench

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

Triceps Pushdown V-Bar

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

Damage: tres major (tight), spinatus.

NOTES: Working on that tension time.

w6 – back

Activity: Weights
Training Partner: NA
Calories intake: 3,060
Est Cal burn: 3077

Barbell Deadlift

Set 1 : 60.0×5
Set 2 : 75.0×5
Set 3 : 90.0×3
Set 4 : 115.0×5
Set 5 : 120.0×5
Set 6 : 130.0×9

Unilateral cable row

Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 60.0×10
Set 4 : 60.0×10
Set 5 : 25×20

Wide Grip Lat Pulldown

Set 1 : 50.0×9
Set 2 : 50.0×9
Set 3 : 50.0×10
Set 4 : 50.0×10

Full Range Of Motion Lat Pulldown

Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 50.0×10 (PB)

TSET1: Standing Biceps Cable Curl

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

TSET1: Cable Triceps Pushdown

Set 1 : 30.0×20
Set 2 : 30.0×20
Set 3 : 30.0×20

TSET1: x over oblique twist

Set 1 : 50.0×10 (PB)
Set 2 : 50.0×10
Set 3 : 50.0×10

Straight Arm Push Down

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

Damage: tres major (tight), side DELT.

NOTES: Whole right side of my back is pretty jacked up. But i still just focused on form and tension. So it was still a decent session :).

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