w6 – HIIT

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 3847
Cal Burn : 3014

Session : Interval

2014-01-15 cals

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

NOTES: First cardio since NOV. Whyyyyy did i leave it so long. Chest was tight the whole time but i still made it with two mask intervals at the end.

w6 shoulder

Activity: Weights
Training Partner: NA
Calories intake: 3358
Est Cal burn: 3088

Barbell Shoulder Press

Set 1 : 60.0×5
Set 2 : 60.0×5
Set 3 : 70.0×5 (PB)
Set 4 : 70.0×5
Set 5 : 70.0×5

Barbell Shrug

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

Prone Delt V raise

Set 1 : 14.0×10
Set 2 : 14.0×10
Set 3 : 14.0×12

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×10
Set 2 : 35.0×10
Set 3 : 40.0×10 (PB)
Set 4 : 20×15
Set 5 : 35×10

Cable Front Raise

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

Face pulls

Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 80.0×10
Set 5 : 40×20

one arm Kb Swing

Set 1 : 20.0×10
Set 2 : 20.0×15
Set 3 : 20.0×15

Damage: tres major (tight), side DELT.

NOTES: Two pb today .. feeling strong.. could no do my gymnastics stuff people where in the room :(

W6 – chesties

Activity: Weights
Training Partner: NA
Calories intake: 3144
Est Cal burn: 3100

Barbell Bench Press

Set 1 : 42.5×20
Set 2 : 52.5×5
Set 3 : 62.5×5
Set 4 : 80.0×5
Set 5 : 90×3
Set 6 : 90×6

Cable Cross Over

Set 1 : 60.0×10
Set 2 : 82.5×9
Set 3 : 72.5×10
Set 4 : 62.5×10
Set 5 : 42.5×12

Dip

Set 1 : 10.0×5
Set 2 : 20.0×5
Set 3 : 20.0×5
Set 4 : 20.0×5

Dumbbell Incline Bench Press

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

kb swings

Set 1 : 32.0×15
Set 2 : 32.0×15
Set 3 : 32.0×15
Set 4 : 32.0×15

Barbell Close Grip Bench Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 55×10

Machine Inner Chest Press

Set 1 : 62.5×12
Set 2 : 65.0×12
Set 3 : 65.0×12

Standing Biceps Cable Curl

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

Damage: tres major (tight), side DELT.

NOTES:

w6 Legs

Activity: Weights
Training Partner: NA
Calories intake: 3044
Est Cal burn: 3178

Barbell Full Squat

Set 1 : 50.0×5
Set 2 : 60.0×5
Set 3 : 72.5×5
Set 4 : 90.0×5
Set 5 : 100.0×5
Set 6 : 110×10

Barbell Lunge

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

Leg Press

Set 1 : 200.0×5
Set 2 : 200.0×5
Set 3 : 200.0×5
Set 4 : 200.0×5

Calf Press On Leg Press Machine

Set 1 : 200.0×20
Set 2 : 200.0×20
Set 3 : 200.0×20
Set 4 : 200×20

Leg ext

Set 1 : 55.0×12
Set 2 : 55.0×12
Set 3 : 60.0×12
Set 4 : 62.5×12

Hanging Leg Raise

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

Cable Wood Chops

Set 1 : 40.0×10
Set 2 : 35.0×10
Set 3 : 40.0×10
Set 4 : 40.0×10

Glute ham raise

Set 1 : 0.0×6
Set 2 : 0.0×10
Set 3 : 0.0×10

Pause squat

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

Damage: levator, tight erectors

NOTES:

w5 – shoulder

Activity: Weights
Training Partner: NA
Calories intake: 3080
Est Cal burn: 3222

Barbell Shoulder Press

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 60.0×7
Set 4 : 60.0×5
Set 5 : 60.0×5

Dumbbell Front Raise

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

Face pulls

Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 60.0×15

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 32.5×10
Set 4 : 10×20

Cable Front Raise

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

Cable Standing One Arm Bicep Curl

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

kb swings

Set 1 : 32.0×10
Set 2 : 32.0×10
Set 3 : 32.0×10
Set 4 : 32.0×10

Cable Triceps Pushdown

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

Damage: levator, tight rhomboids

NOTES: Military press is now officially out of my routine.

w5 – DEADIES

Activity: Weights
Training Partner: NA
Calories intake: 3155
Est Cal burn: 3030

Pullups

Set 1 : 9 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 7 Laps/Reps
Set 4 : 6 Laps/Reps

Barbell Deadlift

Set 1 : 60.0×5
Set 2 : 72.5×5
Set 3 : 90.0×3
Set 4 : 115.0×5
Set 5 : 120.0×5
Set 6 : 130.0×9
Set 7 : 150×1
Set 8 : 170×1
Set 9 : 180×1

Barbell Reverse Grip Bent Over Row

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

Wide Grip Lat Pulldown

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

Full Range Of Motion Lat Pulldown

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

Cable Seated Row

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

Damage: levator, tight rhomboids

NOTES:Had a tight back today usual rhomboid area. Dead’s looked sloppy due to the hunch back but they were ok. Been a while since i lifted anything over 145. Bored.. so why not

w5 – chest

Activity: Weights
Training Partner: NA
Calories intake: 3102
Est Cal burn: 2955

Barbell Bench Press

Set 1 : 42.5×5
Set 2 : 52.5×5
Set 3 : 62.5×5
Set 4 : 70.0×5
Set 5 : 80×5
Set 6 : 90×7
Set 7 : 100×3

Cable Incline Fly

Set 1 : 60.0×10
Set 2 : 62.5×10
Set 3 : 62.5×10
Set 4 : 45.0×12

Palm up low cable fly

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

Barbell Close Grip Bench Press

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

Preacher Curl

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 : 62.5×10
Set 3 : 62.5×10

Damage: levator, front delt!

NOTES: Yes, not much to report. Just focusing on tension time. Strength is coming back finally.

w4 – legs

Activity: Weights
Training Partner: NA
Calories intake: 3054
Est Cal burn: 3001

Dumbbell Walking Lunges

Set 1 : 37.5×10
Set 2 : 37.5×10
Set 3 : 35.0×10

SSET1: Leg Press

Set 1 : 160×10
Set 2 : 160×10
Set 3 : 160×10
Set 4 : 160×10
Set 5 : 160×10
Set 6 : 160×10
Set 7 : 160×10
Set 8 : 160×10
Set 9 : 160×10
Set 10 : 160×10

SSET1: 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 : 10 Laps/Reps
Set 7 : 10 Laps/Reps
Set 8 : 10 Laps/Reps
Set 9 : 10 Laps/Reps
Set 10 : 10 Laps/Reps

SSET2: Calf Press On Leg Press Machine

Set 1 : 160.0×20
Set 2 : 160.0×20
Set 3 : 160.0×20
Set 4 : 160×20

SSET2: x over oblique twist

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

SSET3: Glute ham raise

Set 1 : 0.0×6
Set 2 : 0.0×6
Set 3 : 0.0×6
Set 4 : 0.0×6

SSET3: Cable Wood Chops

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10
Set 4 : 35.0×10

Damage: levator, front delt is clicking!!!!!!!!

NOTES: Finally another non fatigue session. Just pushing a HT session. Very slow reps GVT styles.

W4 – Shoulder area

Activity: Weights
Training Partner: NA
Calories intake: 2400
Est Cal burn: 3350

Kb swings

Set 1 : 20.0×15
Set 2 : 20.0×15
Set 3 : 20.0×12
Set 4 : 20.0×10
Set 5 : 20×10

Dumbbell Arnold Press

Set 1 : 45.0×10
Set 2 : 50.0×10
Set 3 : 55.0×9
Set 4 : 50.0×10

Dumbbell Lateral Raise

Set 1 : 30.0×10
Set 2 : 30.0×12
Set 3 : 35.0×10

Face pulls

Set 1 : 70.0×10
Set 2 : 75.0×10
Set 3 : 80.0×10
Set 4 : 80.0×10

Standing Low Pulley Deltoid Raise

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

Prone Delt V raise

Set 1 : 12.0×10
Set 2 : 12.0×10
Set 3 : 12.0×10

Cable Reverse Fly

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

x over oblique twist

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

Damage: levator

NOTES: Feeling better today. Not sure what happened with the calories today. Looks like i need some food STAT. Gym session was pretty ok. Not the greatest. Lots of tweaking required from next week. We looked like the NYR’s today. A few of the boys setup the box jumps at 100cm and tried to do it. They challenged me to try jumping backwards 180 deg on the the box. Did it first go. We then challenged some hot girls to try the 100cm box jump. Couldn’t do it but then it turned into a 1 arm push up comp. She ended up winning haha :).

w3 – legs

Activity: Weights
Training Partner: NA
Calories intake: 3054
Est Cal burn: 3035

Barbell Full Squat

Set 1 : 50.0×5
Set 2 : 60.0×5
Set 3 : 72.5×3
Set 4 : 92.5×5
Set 5 : 105.0×3
Set 6 : 115×9

Leg Press

Set 1 : 160.0×10
Set 2 : 180.0×10
Set 3 : 200.0×10
Set 4 : 220.0×8
Set 5 : 240.0×8
Set 6 : 260.0×5
Set 7 : 300×6

Calf Press On Leg Press Machine

Set 1 : 140.0×25
Set 2 : 140×25
Set 3 : 140×25
Set 4 : 140×25

Alternate Hammer Curl

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

Triceps Pushdown V Bar

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

Seated Leg Curl

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

Leg ext

Set 1 : 50.0×10
Set 2 : 50.0×12
Set 3 : 55.0×12
Set 4 : 60.0×10

Glute ham raise

Set 1 : 0.0×6
Set 2 : 0.0×6
Set 3 : 0.0×6

Standing Biceps Cable Curl

Set 1 : 55.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Damage: none

NOTES:

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