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! :)

29/06/2010

Off day

Low day

I missed my HIIT cardio today, ill make it up on thursday or friday

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)

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

25/06/2010

Off day

Low day

No cardio today

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.

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.

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.

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

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 :)

18/06/2010

Off day

Low day

Interval cardio AM (15 min)

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 :)

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)

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.

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...)

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.

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

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.