Back/Biceps/Abs
Pull ups - warmup, Bw+28k x 6, bw +26kgx5, bw+24kgx5
kettlebel rows - warmup, 52gx6, 50kgx6, 48kgx6
Scott bench easy curls - warmup, 44,5kgx5,42kgx6, 39,5kgx6
High day
Saturday, August 28, 2010
27/08/2010
Off day
low day
PM Hiit 20 min + 30 min ss
Had a larger meal in the second half of the day, other wise everything ok
26/08/2010
Chest/Delts/Tris/Calves
Dips - Warmup, BW+36kg x6, +34kg x6, +32kgx6
flat close grip BP - warmup 87,5kgx5, 82,5 kg x5, 80kg x5
lateral raises - warmup, 14kgx9, 12kgx9, 10kgx9
abs hanging leg raise
calves 3x6x120,110,100
SS cardio, 50 min , 10,5%. 5kmh
medium day
25/08/2010
Legs
HIIT 20 min + 30 min ss 5 kmh 10 %
Box front squat : warmup, 82,5kgx5,77,5kgx6,72,5kgx6
Romanian dl: warmup, 130kgx6, 125kgx6
Lying leg curl: warmup, 50kgx5
SS Cardio after training : 50 min 10,5% incline, 5 kmh
Medium day
Wednesday, August 25, 2010
24/08/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+28k x 5, bw +26kgx5, bw+24kgx5
kettlebel rows - warmup, 50gx6, 48kgx6, 44kgx6
Scott bench easy curls - warmup, 44,5kgx5,42kgx6, 39,5kgx6
SS cardio 50 min, 10,5% incline, 5kmh
Medium day
Monday, August 23, 2010
23/08/2010
Chest/Delts/Tris/Calves
morning fasted HIIT 20 min + 30 min ss 10,5 5kmh
Dips - Warmup, BW+34kg x6, +32kg x6, +30kgx6
flat close grip BP - warmup 87,5kgx5, 80 kg x6, 75kg x6
lateral raises - warmup, 14kgx8, 12kgx8, 10kgx8
abs 4x7x55 sitting crunches machine
calves 3x6x120,110,100
SS cardio, 50 min , 10,5%. 5kmh
medium day
22/08/2010
Off day
low day
no training
I had a fruit binge in the end of the day. As we were preparing to go home i left out of food and i saw a fig in the courtyard. And that was it, 20 minutes and 30 figs later i was full and happy but with a "fruit cheat meal". Oh i found some prunes also ( i ate at least 15 of those too :), was listening to Fitcast before that. Berardi said that prunes are good :)
Anyway lesson of the day, allways have your prescribed food with yourself.
21/08/2010
Off day
medium day
i went for a 3 day vacation. No gym or anything remotely around so i had to skip workout and 3 cardio sessions. Will make it up later during the week.
I did some swimming and windsurfing though (not that much to make it up for cardio:)
19/08/2010
Legs
Box front squat : warmup, 82,5kgx5,75kgx6,70kgx6
Romanian dl: warmup, 130kgx5, 125kgx6
Lying leg curl: warmup, 50kgx5
standing calf rise : super drop set 3x120,110,100, 3x110,100,90,3x100,90,80
SS Cardio after training : 50 min 10,5% incline, 5 kmh
Medium day
17/08/2010
Back
Back/Biceps/Abs
Pull ups - warmup, Bw+26k x 5, bw +24kgx5, bw+22kgx6
kettlebel rows - warmup, 40kgx6x3
Scott bench easy curls - warmup, 44,5kgx5,42kgx6, 39,5kgx6
SS cardio 50 min, 10,5% incline, 5kmh
Medium day
16/08/2010
Chest/Delts/Tris/Calves
Floor barbell press - Warmup, 107,5kg x5, 102,5kg x6, 100kgx6
flat close grip BP - warmup 85kgx6, 80 kg x6, 75kg x6
Standing lateral raises - warmup, 14kgx7, 12kgx7, 10kgx7
SS cardio, 50 min , 10,5%. 5kmh
medium day
i had to switch skull crushers for flat close grip bp, my elbow was killing me
14/08/2010
legs
Legs
Box front squat : warmup, 80kgx6,75kgx6,70kgx6
Romanian dl: warmup, 125kgx6, 120kgx6
Lying leg curl: warmup, 50kgx5
standing calf rise: warmup, 120x6, 110x6,100x6
High day
This exercise was a blast, full of carbs and water i was rocking. I finally got the opportunity to have some fruit. Probably i overshoot the carbs a bit from all the fruit, but what the heck, it was high day, and it was fruit (apples, watermelon)
I gained around 4 kg from morning till going to sleep.
Friday, August 13, 2010
Summary for the week
Was a bit lazy to update log so here is the summary
12.08. back 50 min ss, medium
11.08. prsa 50 min ss, medium
10.08. off, hiit, low
09.08. noge, 50 min ss, medium
08.08. off hiit, low
07.08 ledja, 50 min ss, medium
06.08. off, hiit, low
05.08. prsa, 50 min hiit, medium
Things are coming along nicely.
Thursday, August 5, 2010
04/08/2010
Legs
Box front squat : warmup, 80kgx5,72,5kgx6,65kgx6
Romanian dl: warmup, 125kgx5, 120kgx6
Lying leg curl: warmup, 45kgx7
sitting calf rise: warmup, 75kgx6,70kgx6,65kgx6
SS Cardio after training : 40 min 10,5% incline, 5 kmh
Medium day
02/08/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+24k x 6, bw +22kgx6, bw+20kgx6
BO Rows - warmup, 95kg x6, 90x6, 85x6
Scott bench easy curls - warmup, 40,5kgx6,38kgx6, 38kgx6
SS cardio 40 min, 10,5% incline, 5kmh
Medium day
31/07/2010
Chest/Delts/Tris/Calves
Floor barbell press - Warmup, 107,5kg x6, 102,5kg x6, 97,5kgx6
Decline Skullcrushers - warmup. 48 kg x5, 45,5kg x 6, 43 kg x6
Standing lateral raises - warmup, 14kgx6, 12kgx6, 10kgx6
SS cardio, 40 min , 10,5%. 5kmh
medium day
30/07/2010
Legs
hack squat machine : warmup, 80kgx6,70kgx6,65kgx6
Romanian dl: warmup, 120kgx6, 110kgx6
Lying leg curl: warmup, 45kgx8
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
Abs
SS Cardio after training : 40 min 11% incline, 5 kmh
Medium day
28/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+22,5k x 6, bw +20kgx6, bw+17,5kgx6
BO Rows - warmup, 95kg x4, 90x6, 85x6
Scott bench easy curls - warmup, 42kgx6,40kgx6, 38kgx6
SS cardio 40 min, 10,5% incline, 5kmh
Medium day
Wednesday, July 28, 2010
27/07/2010
Chest/Delts/Tris/Calves
Floor barbell press - Warmup, 105kg x6, 100kg x6, 95kgx6
Decline Skullcrushers - warmup. 47 kg x6, 45kg x 6, 42 kg x6
Standing lateral raises - warmup, 12kgx10, 10kgx10, 8kgx10
SS cardio, 40 min , 11%. 5kmh
medium day
25/07/2010
Legs
Box front squat : warmup, 80kgx5,75kgx6,70kgx6
Romanian dl: warmup, 120kgx6, 110kgx6
Lying leg curl: warmup, 45kgx8
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
Abs
SS Cardio after training : 40 min 11% incline, 5 kmh
Medium day
24/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+20k x 6, bw +18kgx6, bw+16kgx6
BO Rows - warmup, 90kg x6, 85x6, 80x6
Scott bench easy curls - warmup, 42kgx4,38kgx6, 3kgx6
SS cardio 40 min, 10,5% incline, 5kmh
Medium day
21/07/2010
Chest/Delts/Tris/Calves
Floor barbell press - Warmup, 105kg x6, 100kg x6, 95kgx6
Decline Skullcrushers - warmup. 47 kg x5, 45kg x 5, 42 kg x6
Standing lateral raises - warmup, 12kgx10, 10kgx10, 8kgx10
SS cardio, 40 min , 11%. 5kmh
20/07/2010
Legs
Box front squat : warmup, 80kgx5,72kgx6,64kgx6
Romanian dl: warmup, 120kgx6, 110kgx6
Lying leg curl: warmup, 45kgx7
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
SS Cardio after training : 40 min 11% incline, 5 kmh
Medium day
off to the airport
Monday, July 19, 2010
19/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+18g x 6, bw +16kgx6, bw+14kgx6
BO Rows - warmup, 90kg x6, 85x6, 80x6
Scott bench easy curls - warmup, 40,5kgx5,38kgx6, 35,5kgx6
SS cardio 40 min, 10,5% incline, 5kmh
Medium day
Im back in my gym. World is good again! :) Tomorrow trip to south africa though...
18/07/2010
Off day
Low day
Gym does not work today, blister does allow me to run. I feel battered but not beaten. Some detour is going to take place.
17/07/2010
Off day
Low day
I miscalculated the working hours of the local gym so no training:( Also i got a blister on my left foot from walking in my flip flops
3 rd day of vacation
15/07/2010
Chest/Delts/Tris/Calves
AM HIIT 18 min + SS cardio 15 min 10,5% 5kmh
Incline Bench Press - Warmup, 85kg x6, 80kg x6, 75kgx6
Decline Skullcrushers - warmup. 45 kg x6, 40kg x 8, 40 kg x6
Standing lateral raises - warmup, 12kgx9, 10kgx9, 8kgx9
SS cardio 25 min 10,5%, 5kmh
Medium day
First day of vacation, i have managed to make up some of the lost cardio from previous day. New gym so i had to change some exercise selection. Food measuring was probably off because i did not have a scale.
Tuesday, July 13, 2010
13/07/2010
Legs
Box front squat : warmup, 80kgx4,72kgx5,64kgx6
Romanian dl: warmup, 120kgx5, 110kgx5
Lying leg curl: warmup, 45kgx6
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
SS Cardio after training : 40 min 10,5% incline, 5 kmh
Medium day, well now at least i know what are my knee limitations. I tried the leg press as my back felt a bit stiff. It did not work out. During the heavy set, i felt like somebody was putting a screwdriver to my knee. I switched back to front squat, lowered the weight, corrected the form (i was leaning to much initially ) and it was fine. There is particular degree where my knee under pressure feels like its going to go to lala land. That particular degree can be achieved for now on Smith machine squats, leg press, reverse lounges - so this exercises are to be avoided.
Medium day
12/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+18g x 5, bw +16kgx6, bw+14kgx6
BO Rows - warmup, 87,5kg x6, 80x6, 75x6
Scott bench easy curls - warmup, 38kgx6,35,5kgx6, 33kgx6
SS cardio AM fasteed 40 min, 10,5% incline, 5kmh
Medium day
Sunday, July 11, 2010
11/07/2010
Off day
18 min hiit (jog/run) 20 min uphill walking
Low day
Today i feel weak, fat and small, but probably its one of these days:)
10/07/2010
Chest/Delts/Tris/Calves
AM SS cardio 40 min 10,5% 5kmh
Floor Barbell Press - Warmup, 100kg x6, 95kg x6, 90kg+6
Decline Skullcrushers - warmup. 45 kg x6, 42,5kg x 6, 40 kg x6
Standing lateral raises - warmup, 12kgx9, 10kgx9, 8kgx9
Standing calves with dbell - 6x120kg, 6x110kg, 6x100 kg
SS cardio 40 min 10,5%, 5kmh
Medium day
Thursday, July 8, 2010
08/07/2010
Legs
Medium day althguh i had 90 grams of carbs less then usual, the day was hectic, i forgot to eat carbs.
Leg press: warmup, 160kgx6,140kgx6,120kgx6
Romanian dl: warmup, 120kgx5, 110kgx5
Lying leg curl: warmup, 45kgx6
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
SS Cardio after training : 40 min 10,5% incline, 5 kmh
Medium day althguh i had 90 grams of carbs less then usual, the day was hectic, i forgot to eat carbs.
Wednesday, July 7, 2010
07/07/2010
Off day
Low day
PM HIIT 18 min (bicycle 45 sec 50%, 15 sec 100%, 20 min SS 10% 5kmh)
I have a love hate relationship with HIIT, i hate it when i need to start, i love it when i am about to finish it. I can really feel that im peeling. I would not eat a pizza now even if would have to live in Dominos or Pizza Hut :)
06/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+16g x 6, bw +14kgx6, bw+12kgx6
BO Rows - warmup, 87,5kg x5, 82,5x5, 75x6
Incline curls - warmup, 20kgx5,18kgx6, 16kgx6
SS cardio AM fasteed 40 min, 10,5% incline, 5kmh
Feeeeeeling goooood :) We have a belt in a gym which i use to strap kettlebells for pull ups, when i started i could button it only on the last holes, now if i trie a bit harder, i can button it 2 hole earlier :)
Im stuck with incline curls weight, i have to trie harder i guess.
Feeeeeeling goooood :) We have a belt in a gym which i use to strap kettlebells for pull ups, when i started i could button it only on the last holes, now if i trie a bit harder, i can button it 2 hole earlier :)
Im stuck with incline curls weight, i have to trie harder i guess.
Monday, July 5, 2010
05/07/2010
Chest/Delts/Tris/Calves
Floor Barbell Press - Warmup, 97,5kg x6, 92,5kg x6, 87,5kg+6
Decline Skullcrushers - warmup. 45 kg x5, 42,5kg x 6, 40 kg x6
Standing lateral raises - warmup, 12kgx8, 10kgx8, 8kgx8
Standing calves with dbell - 3x6+40 kg, one leg at the time
SS cardio 40 min 10,5%, 5kmh
My shoulder is still not 100% so i will avoid Dips until it gets better. Floor press does not bother me.
Medium day
Sunday, July 4, 2010
03/07/2010
Legs
Front squat: warmup, 87,5kgx6,78kgx6,70x6
Romanian dl: warmup, 120kgx5, 110kgx5
Lying leg curl: warmup, 45kgx6
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
SS Cardio after training : 40 min 10,5% incline, 5 kmh
Medium Day - i went for a barbecue with my friends in the evening. And i was the barbecue master, so i think i had perhaps one drumstick too much, but that should not be too big of a problem.
02/07/2010
Off day
low day
18 min HIIT, 20 min SS (5 kmh, 10% incline). I did my cardio in the afternoon.
Thursday, July 1, 2010
01/07/2010
Back/Biceps/Abs
Pull ups - warmup, Bw+16g x 5, bw +14kgx5, bw+12kgx5
BO Rows - warmup, 85kg x6, 80x6, 75x6
Incline curls - warmup, 20kgx5,18kgx6, 16kgx6
SS cardio after training 30 min, 10,5% incline, 5kmh
This half percent of change in treadmill really did the difference. Or i was soooo tired. Anyaway finished with my last meal, going to bad. I had to buy a new scale today as the old one started freaking out.
Medium day
Wednesday, June 30, 2010
30/06/2010
Chest/Delts/Tris/Calves
Floor Barbell Press - Warmup, 95kg x6, 85kg x6, 85kg+6
Decline Skullcrushers - warmup. 45 kg x5, 42,5kg x 6, 40 kg x6
Standing lateral raises - warmup, 12kgx8, 10kgx8, 8kgx8
Seated Calves - warmup, 70kgx6, 65kgx6, 60kgx6
SS cardio 30 min 11%, 5kmh
I was travelling so i visited other gym than my usual. I could do dips because there were no straps to strap the additional weight. I did some dips for my warmup, and my shoulder was bothering my so if it continues im going to switch to Floor Barbell Press.
Medium day - its 23:27, i have to go to sleep as im travelling tomorrow as well. I managed to have 5 good meals, just had PW meal, i have to skip the last one today...
I have a cardio mantra picked up from Mohammed Ali - I am going to endure now to be a champion for my whole life! :)
Monday, June 28, 2010
28/06/2010
Legs
Front squat: warmup, 87,5kgx5,78kgx6,70x6
Romanian dl: warmup, 115kgx6, 100kgx6
Lying leg curl: warmup, 45kgx6
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
SS Cardio fasted AM : 30 min 10% incline, 5 kmh
Medium Day.
27/06/2010
Off day
Low day
HIIT 15 min (running/sprinting 45/15 first 7 minutes, jogging/running 45/15 for another 8 minutes)
Saturday, June 26, 2010
26/06/2010
I did not do interval cardio yesterday so i did it today (stationary bike 15 min, 45 sec 50%, 15 sec 100%, my quads felt really burnt after this.
Pull ups - warmup, Bw+14g x 6, bw +12kgx6, bw+10kgx6
BO Rows - warmup, 80kg x6, 75x6, 70x6
Incline curls - warmup, 20kgx6,18kgx6, 16kgx6
SS cardio after training 23 min, 10% incline, 5kmh
I felt really good doing chin ups with 14 kgs, it should easily go up next time.
Medium day
24/06/2010
Chest/Delts/Tris/Calves
Dips - Warmup, BW+36kg x6, BW+34kg x6, BW+32kg+6
Decline Skullcrushers - warmup. 45 kg x4, 42,5kg x 6, 40 kg x6
Standing lateral raises - warmup, 12kgx6, 10kgx6, 8kgx6
Standing Calves - warmup, 120kgx6, 110kgx6, 100kgx6
Abs 3x12 weighted crunches
Medium day - this dips were reall heavy, my shoulders felt beaten after that.
Wednesday, June 23, 2010
23/06/2010
Legs
Front squat: warmup, 85kgx6,76kgx6,68x6
Romanian dl: warmup, 110kgx6, 100kgx6
Lying leg curl: warmup, 40kgx8
Standing calf rise: warmup, 120kgx6,110kgx6,95kgx6
SS Cardio : 30 min 10% incline, 5 kmh
Medium Day.
My right knee started showing some pain signs. Could be that im sacrificing form, ill double check that on next squat session.
Tuesday, June 22, 2010
22/06/2010
Off day
Low day
HIIT sprints in the morning. I felt ready for weights today but as it is national holiday, no gyms were operational. Somehow i feel leaner... Lets se how it works.
Monday, June 21, 2010
21/06/2010
Back/Biceps/Abs
I did not do interval cardio yesterday so i did it today (stationary bike 15 min, 45 sec 50%, 15 sec 100%, my quads felt really burnt after this.
Pull ups - warmup, Bw+12kg x 6, bw +10kgx6, bw+8kgx6
BO Rows - warmup, 80kg x6, 72x6, 70x6
Incline curls - warmup, 20kgx5,18kgx6, 16kgx6
Leg raises 3x12
SS cardio after training 30 min, 10% incline, 5kmh
Medium day
Sunday, June 20, 2010
20/06/2010
Off day
Low day
It was raining heavily the whole morning so i did not go running my intervals, i will compensate for that tomorrow. Need to get a treadmill.
19/06/2010
Chest/Delts/Tris/Calves
Dips - Warmup, BW+34kg x6, BW+32kg x6, BW+30kg+6
Decline Skullcrushers - warmup. 45 kg x4, 42,5kg x 6, 40 kg x6
Standing lateral raises - warmup, 12kgx6, 10kgx6, 8kgx6
Standing Calves - warmup, 120kgx6, 110kgx6, 100kgx6
Abs 3x12 weighted crunches
High day (baked potatoes rule). I just realized that i upped the weight too much, but i have managed to pull it out so its all good :)
Thursday, June 17, 2010
17/06/2010
Legs
Front squat: warmup, 82,5kgx6,74kgx6,66x6
Romanian dl: warmup, 105kgx6, 100kgx6
Lying leg curl: warmup, 40kgx7
Standing calf rise: warmup, 115kgx6,105kgx6,95kgx6
SS Cardio : 25 Mins after training. I could not do the ss cardio in the morning so i did it after training.
Medium Day.
16/06/2010
Off day
Interval cardio in the morning
I was sleeping around 5,30 - 6 hours for last 2 days, that is not good.
low day (i went on a dinner with my friends, so i more or less combined two last meals in one, it was a big steak with salad and some olive oil)
No alcohol, no bread, no nothing, i have to get used to this :)
Tuesday, June 15, 2010
15/06/2010
Back/Biceps
Pull ups - warmup, Bw+10kg x 6, bw +8kgx6, bw+6kgx6
BO Rows - warmup, 77,5kg x6, 70,5x6, 65x6
Incline curls - warmup, 20kgx5,18kgx6, 16kgx6
I felt BO rows being to easy (at least when dropping weight for 10%)
High day (a lot of rice and oats today)
Monday, June 14, 2010
14/06/2010
Chest/Delts/Tris/Calves
Dips - Warmup, BW+30kg x6, BW+30kg x6, BW+28kg+6
Decline Skullcrushers - warmup. 40 kg x4, 37 kg x 6, 35 kg x6
Standing lateral raises - warmup, 12kgx6, 10kgx6, 8kgx6
Seated Calves - warmup, 60kgx6, 55kgx6, 50kgx6
SS cardio in the morning for 30 mins
Jogging downhill, and fast walking uphill, i had coffee (no milk off course) and fat burner on empty stomach, on my way back (while fast walking) i had to stop and puke...
Training was well but i trained in a diffrent gym than usually so i was not happy with the bars etc. My hamstrings are still dying. I saw some guys in the gym with very well developed legs, i really need to work on legs once :)
Medium day.
Sunday, June 13, 2010
13/06/2010
Off day
15 min hiit in the morning (45 sec jogging, 15 sec sprinting for the first 5 minutes, than mostly brisk walking/running for 45/15 for next 10 min and 10 min cooldown)
Low day. I started feeling really hungry during the day despite devouring chicken/fish/broccoli/eggs, i prepared nice steak in the evening, that was more fullfiling.
I felt i recuperated upper body, and i feel eager and ready for tomorrow workout (chest, tris, delt)
Legs are still sore, especially hams and calves to an extent. Quads not so much, i allways had problems hitting quads...)
Saturday, June 12, 2010
12/06/2010
Legs
Front squat: warmup, 80kgx6,72kgx6,64x6
Romanian dl: warmup, 100kgx6x2 (it seemed to light to drop weight, i have to tweak this one)
Lying leg curl: warmup, 40kgx7
Standing calf rise: warmup, 115kgx6,105kgx6,95kgx6
Abs: Weighted crunches, 3x12
High day, i barely managed to squeeze all the meals, i was stuffing myself with potato and oatmeal to match the diet requirement.
Training was good, strenght was really good,squats were ass to the grass, knee was bothering me little bit only when i was unracking the weights.
Friday, June 11, 2010
11/06/2010
Off Day
15 Min HIIT fasted. Started with jogging/sprinting 45/15 but after a few minutes transitioned to fast walking/fast running for 45/15
Low day
Thursday, June 10, 2010
10/06/2010
Back/Biceps
Pull ups - warmup, Bw+8kg x 6, bw +6kgx6, bw+4kgx6
BO Rows - warmup, 75kg x6, 67,5x6, 62,5x6
Incline curls - warmup, 18kgx6,16kgx6, 14kgx6
SS cardio in the morning 30 minutes, jogging down the hill, fast walking up the hill
Medium day
I feel pretty much beat up after 2 trainings, i went all out on all exercises. So tomorrow a day of and low diet day.
I found bought fresh supplies of supplements i need to go and pick them up tomorrow. I bought groceries, my kitchen is up and running once again. I measure my food all the time.
09/06/2010
Chest/Triceps/Delts/Calves
Dips - Warmup, BW+28 kg x6, BW+26kg x6, BW+24kg+6
Decline Skullcrushers - warmup. 37,5 kg x6, 35 kg x 6, 32,5 kg x6
Standing lateral raises - warmup, 12kgx6, 10kgx6, 8kgx6
Standing Calves - warmup, 115 kg x6, 105kgx6, 95kgx6
Strenght was fine, stamina as well, i dont have a seated calf raise, so i used the standing one.
I used smaller drops in weight on dips, because with bigger drops, i would not go to failure on my 2nd and 3rd set.
Subscribe to:
Comments (Atom)