Training - 2008

Well, thats pretty much it for the year, the only training I will most likely be doing is cardio on and off over the Christmas break.

Then I can get back into it next year full force.

Training - Monday 8th December 2008

Other
Floor Press: warmups, 165x3, 170x3
Neutral Grip Rows: warmups, 117x3, 124x3
Rower: 20minutes (~2:07.2/500m ~4700)
Treadmill: 5minutes

Notes
Hot day. The floor press went well, possible good for 175-180, but with no spotters there is not much chance of me risking it. The rower was very hot work but went well. I started on the treadmill and then killed the second pair of headphones in a week (speaker broke out of the unit). Bleh.

Training - Friday 5th November 2008

Other
Rower: 30minutes (~5, 2:07.5/500m aka >7000m)
Rear Delt Machine: 47x12x4
Pec Dec Forearms: 3sets to stackx20+10sec hold
Stretch

Notes
Weee, that rower killed me, but hopefully doesn't give me blisters today. The little assistance work and stretching felt good.
Diet will continue until next Thursday with no breaks, then I am out for the summer break.

Training - Thursday 4th December 2008

Other
Medium Grip Bench Press: warmups, 140x8
Neutral Grip Row: warmups, 103x10
Pec Dec Flyes: warmup, 103x12
Chins: BWx12
Side Raises: warmup, 18.5x12
Machine Shrugs: stackx20
Pushdown Machine: warmup, 60x12
Sully Zotmans: warmups, 22x8
Treadmill: 20minutes (1.0incline, 6kmh)

Notes
Bench went OK, I would have preferred 12 but 8 is good considering low carb, no creatine and no sleep. Otherwise a much lower volume day than the last few weeks. Gave up on the treadmill because my headphones have quit on me. I also did an hours walking last night.

Training - Tuesday 2nd December 2008

Other
Squat: warmups, 180x3, 190x3
Good Mornings: warmups, 170x3, 180x3
Seated Leg Curls: 68x25
Standing Calf Raise: stackx30x2
Leg Extensions: 68x25

Notes
A relatively hard day, but I ended up hitting heavier weights than last week. The bar was not good and I had to fight it on the goodmornings a little more than I appreciated.

Training - Monday 1st December 2008

Other
Floor Press: warmups, 165x3x2
Pendlay Rows: warmups, 120x3, 125x3
Shoulder Press: stackx4
Pec Dec Flyes: 68x30
Neutral Grip rows: 75x30
Machine Pushdowns: warmups, 74x4, 81x4
Machine Curls: warmups, 70x4, 75x4
Treadmill: 20minutes (1.0incline, 6kmh)

Notes
Low on carbs for the first Monday in a looong time, and it showed. Plus lack of sleep did not help, but computers demand time occasionally. I forgot my chalk to make it the trifecta of what could go wrong.

Training - Friday 28th November 2008

Other
Rower: 4ominutes (2.12.5/500m)

Notes
Took it easyish for the first half, but then thought I could hit 9000m by the finish so I started to push a bit harder, then a bit harder and a bit harder. I finished just over 9000m, but now am feeling half dead.

Training - Thursday 27th November 2008

Other
Incline Press: warmups, 100x12, 107.5x8, 100x8
Closegrip Bb Row: 90x12, 100x8, 100x10
Pec Deck: 89x12, 101x12, 101x8
Neutral grip rows: 68x12, 96x12, 101x12
Side Raises: 11.5x12, 15.5x12x2
Snatch grip machine shrug: stackx20x2
Pushdown machine: 41x30
Pec Machine-forearm: 96x50, 110x40
Curl machine: 30x30
Treadmill: 10minutes (1.0 incline, 6kmh)

Notes
Felt reasonable, but the drop off occured quickly especially in triceps. No creatine must be havign some fun with it all.

Training - Wednesday 26th November 2008

Other
Cycle: 40minutes (#2-3/36-39kmh)

Notes
Reasonably light workout, but still boring. Watching a documentary on Akhenaten.

Training - Tuesday 25th November 2008

Other
Squat: warmups, 170x3, 182.5x3
Good Mornings: warmups, 160x3, 172.5x3
Leg Curls: 61x25
Standing calf raises: stackx20x3
Leg Extension: 68x25
Stretch
Rower: 20minutes (2:12.4/500m)
Treadmill: 20minutes (1-1.5incline, ~6kmh)

Notes
A nice day. Squats and good mornings felt strong and weights are up in a nice range. I also could do my belt another notch tighter, relatively easily, so that's good.

Training - Monday 24th November 2008 Pt2

Other
Walking: ~1hr

Notes
Still hot, but the muggyness converted to rain on the way home from the shop. Then when I got home, I stood out in the rain to cool down.

Training - Monday 24th November 2008

Other
Floor Press: warmups, 165x4x2
Rows: warmups, 120x4x2
Shoulder press: warmup, 84x6
Pec Deck: 61x30
Neutral grip row: 61x30
Curl Machine: 70x6
Pushdown machine: 74x6
X-Trainer: 20minutes (#4-6/70-80rpm)
Stretching

Notes
Hot and Muggy today, but everything went well. Floor press is the heaviest I have ever done on the movement, and it was not overly hard. I need to bring my wraps and chalk to make it a bit more comfortable, especially as sweating makes gripping the bar nearly impossible. Really sweat it up on the Xtrainer, which is good stuff.

Training - Sunday 23rd November 2008

Other
Cycle: 40minutes #3-5/35-40kmh

Notes
Hot, but not too bad. Finished DeathProof... strangely he was not actually Death Proof.

Training - Friday 21st November 2008

Other
Cycle: 15minutes, 5minutes warmup, 10minute @9-11/100-120rpm
Die
Treadmill: 20minutes, incline 1.0, 5-56kmh
Rower: 20minutes (2:17.4/500m)
Stretch/roller

Notes
Harder cardio session today, yesterday my cardio involved walking to school and back 3x and then again this morning. Feeling beaten now.

Training - Thursday 20th November 2008

Warmups
Treadmill: 4minutes moderate

Other
Incline Bb Press: warmups, 100x12, 100x8, 80x8
Bb Row: warmups, 80x12, 85x12x2
Pec Deck Flyes: 75x12, 101x12, 108x10
Pulldowns: 60x12, 74x12, 74x10
Side laterals: 10x12, 11.5x12x2
Rear Delt machine: 68x12x2
Pushdown machine: 36x12, 46x12
Curl machine: 30x12, 40x12
Playing around with pec deck for forearms

Notes
Time to puke. The drop off was very quick in the bench sets, but seemed to get better one I got through it all. Was a lot of work and definitely felt pumped afterwards.

Training - Tuesday 18th November 2008 - pt2

Other
Cycle: 20minutes #2-3 ~36kmh

Notes
Slowly working my way through the movie "Deathproof"

Training - Tuesday 18th November 2008

Warmups
Treadmill: 4minutes

Other
Squat: warmups, 150x6, 160x6
Good Mornings: warmups, 140x6x2
Standing Calf Raise: warmups, stackx12x2
Stretch
Leg extension: 61x25
Standing leg curl: 24x25
Xtrainer: 20minutes (~1incline, 5-5.8kmh)

Notes
Back felt a bit wonky this morning, so I wore my belt on these. Felt ok, but still not in the groove. I have some more cardio to do tonight.

Training - Monday 17th November 2008

Warmups
Treadmill: 3minutes all over the place

Other
Floor press: warmups, 160x6x2
Rows: warmups, 90x6, 100x6x2
Shoulder press machine: 71x6
Db Flyes: 26x25
Neutral Grip Rows: 61x25
Snatch grip Shrugs: stackx25
Xtrainer: 10minutes (#7-8/75-90rpm)
Treadmill: 30minutes moderate (~1.0incline, ~5-6kmh)

Notes
Felt reasonable, but not top of the world. I have altered the program to put the strength movements at the start of the week and on the same day, so when I am feeling the 'freshest'. I will probably drop the reps on floor press next week.

Training - Friday 14th November 2008

Warmups
Treadmill: 3minutes

Other
Box squat: warmups, 160x3, 180x2
Squat: 70x5x2
Seated Leg Curl: warmups, 68x12, 75x12x2, 68x12
Leg extension: 68x30, 75x15
Treadmill: 30minutes (6.0kmh + incline that didn't work properly)

Notes
Squats went OK, but the back felt a bit off on the 180 set so I cut it short. Everything else was comfortable.

Training - Thursday 13th November 2008

Warmups
Treadmill: 5minutes moderate

Other
CS Row: warmups, 90x6x2
Pec Deck Flyes: 82x12, 96x12, 103x8
Neutral grip rows: 61x25, 68x15x2
Pushdown machine: warmups, 64x6, 40x20
Machine Curls: 60x6, 30x20
X-Trainer: 20minutes (#2-4/70-80rpm)
Treadmill: 20minutes (#2incline, 5-6kmh)
Stretch/roller

Notes
Nothing too extreme today, but did a whole heap more cardio stuff. Legs are still tired from the Tuesday, but I also did 25minutes of cycling last night.

Training - Tuesday 11th November 2008

Warmup
Treadmill: 5minutes light/medium

Other
Seated Leg Curl: warmups, 61x6, 82x6, 96x6, 98.5x6
Squats: warmups, 100x8, 120x8
Lying leg curl: 18x30, 30x30, 36x20
Treadmill; 5minutes light

Notes
Reasonably quick session, felt good. Should have gone heavier on squats but it felt good working into the groove.

Training - Monday 10th November 2008

Warmups
Treadmill: 7minutes moderate

Other
Floor Press: warmups, 140x6, 150x6, 155x6, 160x6
Pullups: 0x10, 0x8
Pulley rows: 70x12, 84x12x2
Pec Deck Flyes: 54x25, 61x20
Pec deck forearm stuff: lots, up to 102x10 +max hold
Cycle: 9minutes, (warmup, 5x20:40@10-12, warmdown)
Stretch

Notes
Didn't feel great going into this, and it was as hard as expected. The forearm work with the pec dec involved moving the handles so they are together, and gripping them, doing some reps and some holds. Felt good. Cycle nearly killed me and I still want to vomit.

Trainng - Friday 7th November

Other
Tbar rows: warmups, 50x6, 60x4, 55x5, 50x6x2
Incline Db Press: warmups, 41.5x12x2, 47.5x12
Machine bench: 60x12, 96x12, 82x8, 75x12
Machine row (neutral): 61x20, 61x15x3
Xtrainer: 20minutes @4 ~70rpm

Notes
Garbage day

Training - Wednesday 5th November 2008

Warmups
Treadmill: 5minutes hard (high incline)

Other
Seated Leg Curl: warmups, 68x6, 75x6, 82x6, 89x6x2, 82x6
Bulgarian Squat: warmups, 50x8x3
Lying Leg Curls: warmups, 30x25x2
Seated Calf Raise: stackx45
Treadmill: 10minutes moderate
Stretch
Cycle: 20minutes, warmup, 4x120sec (7-9, 110+rpm), warmdown

Notes
One day late, but otherwise an ok session. The leg extension machine was broken so I skipped any extra work in that regards.

Ubuntu

The wireless stuff did not work, even with a completely new install of 8.10

It saw the network, but would not connect.

So, currently, I am going to do a fresh install of XP over everything and give ubuntu a break for awhile! Fighting endlessly with the wireless has ended most of the enjoyment.

I ran the live disc off my main box, and it appeared really nice. The key difference is that my main box runs off an ethernet connection to the interwebz, so it just ran nicely. Broadcom wireless FTL.

I am getting another couple of gigs worth of memory shortly, so once I get that, I will install 8.04 onto a USB key and use that to play with Ubuntu for a bit, but at the moment, I think a break is required.

Training - Monday 3rd November 2008

Other
Floor Press: warmups, 120x6, 130x6x3, 140x6, 150x6
Pullups: BWx8x3
St Bar Cable Rows: 3sets to 84x12
Db Shrugs: 32x12, 47x12, 57x8(grip)
Pec Deck Flyes: 64x25, 84x15
Side Raises: 8x25, 9x15
Stretch

Notes
Had a weekend that was a little too good for food, so this workout made me swole(bro!). Felt reasonably strong, but was only working into these movements so only floor press was 'hard'. Threw some shoulders in on the end for something else to do. I should be doing cardio later, but my computer might get in the way.

Ubuntu purty

I have been using the Dark theme for Intrepid Ibex, but I found this Dust Theme the other day. It looks pretty nice, so I will be playing with it later as well.

Ubuntu 8.10 Intrepid Ibex

Well, I have been having issues with Ubuntu that have put me off using it very often recently. So I downloaded and installed 8.10 last night. Once again I have issues with the wireless setup, but there appears to be some hope.

In the tutorials and tips section of the Ubuntu Forums there is a post on how to get Broadcom wireless working.

Apparently, Broadcom have released a linux based driver, for the Dell Ubuntu Laptops, but this appears to allow others using similar wireless chipsets the ability to steal the driver and get it working.

Pretty much on the Hardware Driver Manager where you get the controlled drivers running, there is an option for Broadcom STA drivers, which is the one to choose, rather than the B43.

I will try it out when I get home, as I had no real luck with ndiswrapper or the Broadcom B43 drivers (it did work - once - when I was plugged in via ethernet) and see how I get on.

My laptop (ASUS F5R) runs a Broadcom Corporation BCM94311MCG wlan mini-PCI (rev 01) wireless card. In the thread listed above, there are only two or three mentions of that particular card, with all of them being successful with the Broadcom STA drivers.

Hopefully mine will be as well.

Training - Friday 31st October 2008

Other
Cycle: 15minutes (5minutes warmup, 10minutes @ #10-11/100-120rpm)
Xtrainer: 2minutes at something
Treadmill: 41minutes (~6-6.5kmh, ~1.0 incline)
Woodchoppers: 18x20, 24x20, 30x20
Some forearm work

Notes
Skipped the leg workout that I would normally do and performed more cardio in its place, or a fat mans SFP stuff. The cycle hurt, the Xtrainer was buggered (strange short motion) and the treadmill hurt my ankle. Feeling like death warmed up now, but that's good.

Training - Thursday 30th October 2008

Warmups
Treadmill: 4minutes moderate + incline

Other
Tbar Row: warmups, 45x6, 55x6x4, 45x6
Machine bench: warmups, 89x8, 103x8, 117x8m, 131x8
Db Incline Flyes: 20x12, 30x12x3
Pulldown rows: 54x25, 60x20x2
Snatch grip shrugs(machine): stackx20x2
Tricep machine: warmups, 71.5x8, 41.5x20
Bicep machine: 75x8, 40x15
Treadmill: 20minutes hard (0-3.0incline, 5-6.5kmh)

Notes
Felt reasonable today, although my butt is sore from the bulgarian squats, which made the cardio 'interesting'. A bunch of new exercises so I am just getting into the roll, plus I did my arm work today.

Training - Tuesday 28th October 2008

Warmups
Treadmill: 5 minutes moderate (higher incline)

Other
Lying Leg Curl: warmups, 54x6, 60x6, 66x4, 54x6x2
Bulgarian Squat: 20x8, 30x8x2, 40x8
Seated Leg Curl: warmups, 54x25x2
Leg Extension: 96x8, 103x8
Stretch + ankle stuff

Notes
Had an additional day off thanks to the public holiday. It was a reasonably nice day. the warmups on Bulgarians went horrible, but my (weak) work sets went fine, although it hammered my butt and my right knee when working of my left side. Felt better on the heavier sets.

Training - Friday 24th October 2008

Warmups
Treadmill: 5minutes hard

Other
Squat: warmups, 110x5, 130x5, 140x5, 150x5
Lying Leg Curl: 36x12, 42x12, 48x12x2
Standing Leg Curl: 24x12, 30x12, 36x12
Leg Extensions: warmups, 64x17, 64x15
Seated Calf Raises: stackx12x3
Machine Bicep curl: warmups, 65x8, 40x20
Treadmill: 12minutes moderate/hard

Notes
Slow day. Couldn't get on the leg press due to choads, so I squatted. Horrible horrible horrible. Stupid garbage bars mean I spend more energy fighting the position of the bar. Other stuff was just work sets.

Training - Thursday 23rd October 2008

Warmups
Treadmill: 5minutes hard

Other
Reverse grip Machine Row: warmups, 96x6, 110x6, 117x4, 119.5x4
Incline Db Press: warmups, 40x12, 52.5x12, 57.5x8
Machine bench: 76x12, 96x12, 82x12
Pulldowns: warmups, 54x25, 60x15
Machine shrug (light): stackx30x2
Machine tricep: warmups, 74x8, 39x30
Treadmill: 20minutes (1.0incline/6kmh)

Note
Didn't feel great, and the pump robbed me of reps in incline, but thats ok the weight was maxed out anyway. Otherwise an OK day.

Training - Tuesday 21st October 2008

Other
Lying Leg Curl: warmups, 48x6, 54x6x2, 48x6x2
Leg Press: warmups, 8px12, 10px12x3
Leg Extension: 54x12, 70x12x2
Seated Leg Curl: i dont knowx25, i dont knowx20x2
Stretches
Disco Stu Ab twist: 18x12x3

Notes
Rushed day due to kidlets being sloooow. Felt ok, but not fantastic. Stretching felt good tho. I also went for an hours walk to the grocery shop with my girl. My ears are still ringing, but she enjoyed it.

Training - Monday 20th October 2008

Warmup
Treadmill: 5minutes moderate/hard

Other
Db Press: warmups, 57.5x6x6
Chins: 0x8x3
CS Row: 60x12, 75x12
Machine Shrugs: stackx12x2
Cable Flyes: 30x25, 36x20, 36x15
X-Trainer: 12minutes (warmup, 6x20:40 #6/~90+rpm, warmdown)

Notes
Didn't feel like I recovered over the weekend but everything went well. They have new Dbs at the gym, Hammer Strength rubber ones, but for some reason anything under 20kg and anything over 40kg is unimportant and haven't been replaced. Left upper pec is feeling funky.

Training - Friday 17th October 2008

Warmups
Rower: 4minutes hard (<2.00min/500m)

Other
Leg Press: warmups, 12x6, 14x6x2, 15x6, 16x6
Leg Curls: 36x12, 42x12, 48x12x2
Standing Leg Curls: 24x12, 30x12
Leg Extensions: 35x25, 54x20
Seated calf raise: stackx12x3
Machine curls: warmups, 50x8, 60x8, 30x25
Crunch: 12x3
Treadmill: 10minutes hard (1.0incline/6kmh)

Note
Feeling drained today but went well. Rushed as I had to get back to work.

Training - Thursday 16th October 2008

Warmups
Treadmill: 4minutes moderate

Other
Machine Row: warmups, 89x6, 103x6, 110x6, 112.5x6, 103x6x2
Db Incline Press: warmups, 40x12, 47x12, 52.5x12
Machine Bench: 68x12, 89x12, 82x8
Reverse grip pulldown: up to 54x20x2
Rear delt machine: 40x20x2
Pushdown machine: upto 69x12, 43x20
Treadmill: 20minutes (~6kmh/-0.5-1.0 incline)

Notes
Strong day. All weights went up majorly from last week and the fatigue was not as significant. I may have to switch my incline press to incline flyes, as I have one dumbbell size left (57.5kg/127lbs) and that will be used for a good 12 as well. Back was strong as well, but I am feeling drained following the cardio stuff. Food will help.

Training - Tuesday 14th October 2008

Warmups
Treadmill: 8minutes moderate

Other
Lying Leg Curls: warmups, 48x6, 54x6x3
Leg Extension: 63x12, 77x12, 84x12
Single Leg Extension: 40x8x2, 34x8
Seated Leg Curl: 40x25, 54x25, 54x20
Stretch
Pulldown abs: 66x12x3

Notes
Nothing outstanding today. I wanted to do leg press for higher reps today but choads got in the way.

Training - Monday 13th October 2008

Warmups
Incline Treadmill: 5minutes moderate/hard

Other
Db Press: warmups, 47x6, 57.5x6x3
Chins: BWx8x2
Tbar row: 40x8, 45x8, 45x10, 45x8
Machine Shrugs (bigger stack): stackx12x2
Pec Deck Flyes: 47x25, 54x20, 54x15
XTrainer: 10minutes (warmup, 6x20:40, warmdown, ~#6-7/90+RPM)

Notes
Felt pretty reasonable. A bit stiff in the shoulders still, but I was not going hard out on these as the Dbs are the biggest in the gym, and I can do somewhat more than 6 per set (I think the best I have done with these is 17, but with a bit more practice than I have at the moment). Back felt good, but the pec deck flyes certainly caused some (good) pain.

Training - Friday 10th October 2008

Warmup
Xtrainer: 5minutes hard

Other
Leg Press: warmups, 12px6x2, 13px6, 14px6
Lying Leg Curl: warmups, 36x12, 48x12, 48x10, 42x12x3
Leg Extension: 40x25, 54x15, 47x15
Machine armcurl: warmups, 45x8, 35x20
Stretch
Seated calf raise: 3sets up to stackx25
Treadmill: 10minutes light

Notes
Didn't feel sore from yesterday, but after this session I felt pretty tired. I am counting plates on the leg press, but not all plates are 20kg, most are just over, but plates will do.

Training - Thursday 9th October 2008

Warmups
Rower: 5minutes (2:12.0/500m)

Other
Machine Reverse Row: warmups, 89x6, 96x6, 103x5, 96x6, 89x6
Incline Db Press: warmups, 30x12, 40x12, 40x10
Machine Bench: 62x12, 69x12x2
Pulldowns: 48x25, 54x20
Machine Shrugs: 2 sets of 25
Tricep Machine: 54x8, 48x25
X-Trainer: 20minutes (#1/65-70rpm)

Notes
I have decided to morph into an off-season phase, to give my body a break from the constant hammering. Felt quite good following this workout. No aches or pains to speak of. I will hurt tomorrow, but that's a better type of hurt.

Training - Tuesday 7th October 2008

Main
Incline Press (mostly paused): warmups, 80x8, 90x7, 925x6, 95x5, 105x4, 112.5x3x2, 120x2x2, 127.5x1x2, 120x2x2, 112.5x3x2, 105x4, 97.5x6, 90x8, 82.5x10, 75x12

Other
Kennelly Lying tricep extensions: 40x12x3
Pec Dec Flyes: 40x10x5
Rower: 10minutes (2:12.7/500m)

Notes
Felt sore again, so I worked with incline so the weight was a lot lighter. Not comfortable but I will assess at the end of the week and decide where to from here.

Training - Monday 6th October 2008

Warmups
Windmills
Bandrows: 2gx12x3

Main
Reverse Green bench(paused): warmups, 120(264)x5, 145(319)x4, 167.5(367)x3x2, 180(396)x3 @8, 190(418)x3 @8, 200(440)x3 @9.5, 195(429)x3x2 @9

Other
Incline Db Flyes: 18.5x10x5
Rear Delt Machine: 47x10x5
Stretch/roller

Note
Shoulder feeling a little sore still, but everything went well. I cannot seem to get into position very well, so I will have to work on this. Should be some cardio tonight.

Training - Friday 3rd October 2008

Warmups
Windmills and band pullaparts: px12x3

Main
3board(paused): warmups, 130x5, 160x4, 185x3x2, 200x3 @8, 210x3 @8.5, 212.5x3 @9, 215x3 @9, 220x3 @9.5 (avg: 211.5kg)
Db Flyes: 18.5x10x5

Other
Kenelly Db Extensions: 18.5x10x5
Band (stretch) Row: 2px10x10
Band assisted stretching

Notes
Not a bad day. Shoulders still feeling a bit rough, and the strength is not quite up where it was, but its going reasonable.

Training - Thursday 2nd October 2008

Other
Rower: 10minutes (2:02.4/500m)
Leg Press: up to 200x8x3
Seated Leg Curl: warmups, 68x8, 75x8, 77.5x8
Facepull: 66x12x4
X-Trainer: 20minutes (#1/65-75rpm)

Notes
The rower nearly killed me, I think thats a big increase in performance. Other work was just keeping thing going.

Training - Wednesday 1st October 2008

Warmups
Treadmill: 5minutes light
Band pullaparts: px12x3

Main
2board(paused): warmups, 125(275)x5, 150(330)x4, 175(385)x3x2, 200(440)x2x3, 187.5(413)x3x2, 175x4, 150x6, 125x8
Incline Db Flye: 18.5x10x5

Other
Rear Delt Machine: 47x10x5
Stretch/roller

Notes
Shoulder felt a little better today, not great under the heaviest load, but got better with the higher rep stuff and the db flyes. I did the rear delt machine with an arch, and it was much harder than usual.

Training - Tuesday 30th September 2008

Other
Rower: 10minutes (2:08.8/500m)
Leg Press: up to 160x8x3
Db Flye: 18.5x10x5
Seated leg curl: up to 67x8x3
Stretch
Seated calf raise: number of sets, focus on stretch
Facepull: 30x12x3, 42x12, 54x12, 66x12
Treadmill: 20minutes moderate

Notes
Taking it easy as I am starting back early morning training. Rower felt good.

Training - Monday 29th September 2008

Warmups
Band facepull, pulldown abs, kelso shrugs: 2px12x3

Main
Medium grip Bench(paused): warmups, 180x2 @9, 182.5x2x2 @9, 180x2 @9.5
2board: 160x6 @8, 170x6 @9
Medium grip bench: 100(220)x20

Other
Kennelly Lying Extensions: warmups, 40x12, 45x12, 50x12, 52.5x12x2
Db Flyes: 16.5x10x4
Stretching

Notes
Did not feel great. Shoulder still hurts, the medium grip made the lower part of the movement feel unstable. Oh well.

2008 MotoGP World Champion

Valentino Rossi

and he completed it in winning style.

With three laps to run he should have sewn up the championships with a win in Japan.

Training - Friday 26th September 2008

Other
Rower: 10minutes (2:12.5/500m)
Zercher Rackpulls: bar+purplex8x2, 60+px5x3 @7
Standing leg curl: somethingx8x3
Stretch/Roller

Notes
Quick afternoon session, my foot has a nice bruise on it but is starting to feel better.

Training - Thursday 25th September 2008

Main
Medium Grip 1board Reverse greens: warmups, 180x3 @8, 195x3 @8, 205x3 @9, 200x3x3 @8.5

Other
Band assisted stretching
Lying Db Extensions: 10x12, 15x12, 20x12x3
Pec Dec Flyes: 47x20x3
Rower: 10minutes (2:17.5/500m)

Notes
Right shoulder still hurting under load. Brought my grip in slightly and added the 1board to minimize it. Weight was still pretty reasonable. I could row with my sore ankle, but it wasn't overly intense.

Training - Wednesday 24th September 2008

Other
Cycle: 25minutes light

Notes
Watching the German 125gp with Valentino Rossi commentating. This was a very light workout as I have given myself a lateral ligament ankle strain. Doh.

Training - Tuesday 23rd September 2008

Warmups
XTrainer: 5minutes moderate

Main
Deficit Deadlifts (no belt using 15's): warmups, 150(330)x3 @8, 160(352)x3 @8, 170(374)x3x2 @9
Zercher Rack Pulls (no belt): 50x5, 80x5, 110x5 @7

Other
Overhead shrug: 20x20x3
Stretch
Rear delt machine: 47x20x3

Notes
No belt today and it felt a lot different, especially getting down to position with the small plates on the bar. Went well.

Training - Monday 22nd September 2008

Main
Competition Bench: warmups, 175(380)x3x2 @9, 170(374)x3 @9
Medium grip bench(paused): 100(220)x20, 100x10

Other
Band assisted stretching
Kennelly Lying Extensions(ezybar): 30x12x3
Disco Stu's: 12x12x3
Db Flyes: 20x10x5
X-Trainer: 10minutes (#4/~70rpm)

Notes
Triceps still aching today, so I was not expecting much. Right shoulder is still being sore, but I will see what happens after this week.

Training - Friday 19th September 2008

Main
2board (paused): warmups, 180(396)x3 @8, 190(418)x3 @8, 200(440)x3 @9, 207.5(457)x3 @9, 212.5(468)x3 @9.5, 200x3 @9

Other
Chins: 0x5x5
Db Extensions: warmups, 21.5x12x3
Pec Deck machine flyes: 47x20, 57x20x2
Pushdowns: 3sets up to 39x20
Stretch

Notes
Should have trained yesterday but ran out of time. The right shoulder is being a pain, but after a whole heap of warmups it felt fine and strong.

Training - Tuesday 16th September 2008

Warmups
Treadmill: 10minutes moderate

Main
Deficit Deadlifts (small 20's): warmups, 160(352)x3 @7, 170(374)x3 @8, 180(396)x3 @8, 190(418)x3 @9

Other
CS Rows (closegrip): 50x5, 70x5, 80x5, 90x5x2
High machine row: 30x20, 50x20x2
Stretch

Notes
Late night and early morning, and felt sore all over, but everything flowed nicely. I didn't have a clue where my deadlifts should be for this, and the 190 was definately more than I expected, especially considering how comfortable it felt.

Training - Monday 15th September 2008

Warmups
Treadmill: 2minutes fast

Main
Competition bench: warmups, 180(396)x2 @8, 185(407)x2 @9.5, 190(418)x2 @9
Medium Grip bench (paused): 100(220)x20

Other
Kennelly Lying Extensions: barx12, 40x12, 50x10x2
L Flyes: 12x12x3
Db Flyes: 18.5x20x3
Stretch

Notes
Missed the remainder of last weeks training as I ran out of time to do anything. Bench didn't feel great to start with, but I have added a lot of warmup sets to get ready, more Sheiko style. The actual work sets went well. The second set went hard because I set myself too far down the bench to get a good self-liftoff. I also tried a triceps movement I saw on Road to the Arnold video clip. Felt good.

Ryan Kennelly Video

Ryan Kennelly's video "Road to the Arnold"

Training - Wednesday 10th September 2008

Main
Sumo Pulls +purple: warmups, 180(396)x2 @8, 200(440)x2 @9.5, 180x2x2 @8-9
Zercher Rackpulls: 60(135)x5, 100(220)x5, 120(264)x5, 130(286)x5 @5-10

Other
Stretching lower
Db Flyes: 18.5x10x5
Stretching upper

Notes
Should do some cardio tonight. Pulls went ok, but it was too busy to do the movement that I wanted. I have dropped the bench day as I am too busy at the moment and I am just not recovering as quickly as I normally would.

Training - Tuesday 9th September 2008

Warmups
Band Pushdown and rows: 2px20x3
Band pullaparts: px20x2

Main
Competition Bench: warmups, 170(374)x3 @8, 175(385)x3 @9, 170x3 @8, 172.5(380)x3 @8, 175x3 @9.5 (uprights)

Other
Band Assissted Stretching
Disco Stu's: 12x12x3
L Flyes: 12x12x3
Stretching/roller

Notes
Feeling strangely beat. My elbows started hurting yesterday, even though I had not been training since Thursday, but did not give me pain during the benching. It was harder than it should have been, but went OK.

Training - Thursday 4th September 2008

Main
2board(paused): warmups, 180(396)x3 @7, 200(440)x3 @8, 202.5(446)x3 @9, 200x3 @9, 180x3 @7

Other
Chins: 0x5x5
Rear delt machine: 68x8, 82x8x2
X-Trainer: 10minutes (#1/70-80rpm)

Notes
Felt reasonable, but the weights are still feeling heavy. Warm day and all that jazz.

Training - Tuesday 2nd September 2008

Warmups
Band Pushdown, Band Rows, Band abs: 2px15x3

Main
1board+DP: warmups, 100(220)x3 @8, 120(264)x3 @8, 130(286)x3 @9, 120x3 @8
Sumo Deadlifts of Blocks (2"): warmups, 180(396)x3 @7, 200(440)x3 @8.5, 210(462)x3 @10, 180x3 @9

Other
Db Extensions: 18.5x6, +minix6, +purplex6x2
Stretching

Notes
Once I was warmed up the bench work felt good. The deadlifts did not feel right today, for the first two sets I had issues with either the weight falling off the blocks, or the balance going to custard.

Training - Monday 1st September 2008

Main
Competition Bench (paused): warmups, 170(374)x2 @8, 180(396)x2@9, 182.5(402)x2 @9.5, 181.25(399) x2 @8, 181.25x2 @9.5
Medium Grip bench (paused): 100(220)x15

Other
Band Assisted Stretch
Facepulls: 3sets of 2px12x3

Notes
I will be training a bit later for the next four weeks, so this was a lunchtime session, reasonably quick. I took the kids to school and will be picking them up, so thats about 30ish minutes of walking. Weights are 181.25kg because I took a 1.25kg plate off one end, and left it on the other. See if that helps with the uneven extension that I do occasionally.

Training - Thursday 28th August 2008

Warmups
Treadmill: 30minutes moderate

Main
2board: warmups, 180xx3 @7, 190x3 @8, 195x3 @8, 200x3 @9, 185x3 @7

Other
Chins: 0x5x5
Military Press: warmups, 60x5, 65x5, 67.5x5x2
Machine Rev Rows: 3 sets to 85x10
Rear Delt machine: 3 sets to 75.5x10

Notes
Did a longer stint on the treadmill because of gymtards using my rack. The board presses felt good, not overly strong today but still good. The last set should have been 190 but I forgot to put one of the 5kg plates on one end, but it was still easy enough. All good considering.

Training - Tuesday 26th August 2008

Warmups
Treadmill: 5minutes hard

Main
Sumo Deadlifts of Blocks (2"): warmups, 180(396)x3x2 @7, 190(418)x3 @7, 200(440)x3 @8.5
1board+DP: warmups, 100(220)x3, 110(232)x3, 120(264)x3 @8, 125(275)x3 @8.5

Other
Db Flyes: 20x10x3

Notes
I will stretch tonight. Trained a little later in the morning today, but the weights all felt good. 1board felt comfortable even though I trained yesterday. Deadlifts felt strong, and my back is toasted. The 2" height made it that little bit easier.

Training - Monday 25th August 2008

Warmups
Treadmill: 10mintes moderate
Band Pullaparts: px12x3 - slow and low

Main
Comp Bench (paused): warmups, 160x3 @7, 170x2 @9, 165x3x2 @8, 160x3 @8, (med grip)100x15

Other
Band Assisted Stretching
Disco Stu's: 12x12x3
Facepulls: warmups, 66x12x3
Stretching

Notes
Took it slowly on the first day back. The fatigue related shoulder pain has gone, but it was still a hard day getting back into it. Done on a normal bench so it never feels right anyway. Just taking it as it comes at this point.

Training - not

I may be picking up my little boys sickness, and am leaving the training for the week. I will start afresh next week, assuming I do not succumb to the sickness.

Training - Thursday 21st August 2008

Other
Cycle: 30minutes moderate including 4/120second 'sprints'
Stretching

Notes
Babysitting, so I was doing what I could. I may some lighter cardio tonight.

Training - Tuesday 19th August 2008

Warmups
Treadmill: 8minutes moderate

Main
Sumo Deadlifts: warmups, 180(396)x2 @8, 200(440)x2 @9, 220(484)x2 @9

Other
Band assisted stretching upper/lower
Seated GM: 60x5x5
Stretching

Notes
It was another cold day, with snow up on the hills. The warmup sumos did not feel great, and even the first work set, but the weights from then onwards went fine. I was going to work up to a max, but called it at 220, which is an improvement on last week but felt better.

Training - Monday 18th August 2008

Warmups
Treadmill: 10minutes moderate/hard
Arm Windmill: 3minutes moderate

Main
Bench: barxfew, 60(135)x5x2

Other
Reverse grip machine row: warmups, 85x8x3
Pushdown machine: warmups, 81x8x3
Band assisted stretching shoulders
L Flyes: 12x12x3
Disco Stu: 24x8, 12x12x2
Facepull: 3sets to 66x12
X-Trainer: 10minutes(#1/70-90rpm)
Stretch lower+roller

Notes
I started the bench to see how the shoulders were getting on, bar was fine but as soon as weights went on I could tell they were not good, so I skipped. Back, shoulder stuff etc was cool.

Training - Sunday 17th August 2008

Other
Cycle: 45minutes, 5warmup, 10hard, 30moderate

Notes
Cardio is boring. At least I could play some music.

High Fructose Corn Syrup

I see lots of hysteria about this product, but for some reason, most people appear to miss the big picture.

But before I get into that, we have to know what High Fructose Corn Syrup, or HFCS as it is commonly called, actually is.

Corn is a wonderful little grain grown all over the world, but thanks to the Government funding scheme, it is produced in huge quantities in the USA.

Like most grains, the energy in corn is predominantly stored as a carbohydrate, a long chain polysaccharide commonly known as starch, predominantly amylopectin, a complex chain of glucose molecules that is similar to glycogen found in humans.

The manufacturers of HFCS take this starch, and enzymatically break down the starch into smaller pieces, and ultimately creates a glucose syrup. From here, they enzymatically convert the glucose to fructose, and through a series of other processing steps, produce a syrup that contains around 90% glucose. This 90% Fructose/10% glucose syrup can be used as is, or as is more common for food uses, the Fructose syrup is mixed with a glucose syrup to create a 55:45 fructose/glucose syrup, or HFCS 55.

This reduction in fructose content makes the end product extremely similar to the more common sugar used in the remainder of the world, sucrose. Sucrose is 50:50 glucose to fructose.

If you spend some time examining the research that compares sucrose with HFCS 55, you will find there is no real difference in the metabolic effect that both of these common sugars have on the body.

So why, you may ask, does HFCS get a bad name. Well, predominantly HFCS is an American phenomenon. Its used in any product that would normally use sucrose as a sweetner. The ubiquitous source of HFCS in USA and Canada is Soda. Soda used to be sweetened with Sucrose, and still is all over the world, but now (in USA and Canada) HFCS 55. They use HFCS because its cheap, its liquid, and its cheap. When you make as much Sugar laced Soda as Coke does, you want to make it as cheaply as possible, so you can make as much money as possible.

Over the past few decades, HFCS consumption has taken off, pretty much matched by a relative decrease in sucrose based sweetner consumption. But not completely matched. So ultimately, overall sugar intake has increased. Is this increase because of HFCS, or because people are eating more processed foods, and drinking more soda...

HFCS is bad, for the same reasons Sucrose is bad. It can provide a dose of fructose that far exceeds what you could consume unless you like eating bags of apples in a single sitting. Fructose is bad because it does not provide a natural appetite feedback, enabling excessive consumption to continue at will. It is also metabolised differently, and may result in excessive fat production, a reduction in insulin sensitivity and increased blood lipids, as well as a host of other potential bad things.

But these are not special to HFCS, they are available to anything that enables consumption of high levels of fructose. Which gets me to the confusing thing. People are replacing these sweetners with Raw sugars, and other products like Blue Avgave Syrup, that are supposedly 'healthy' while HFCS is evil.

Sure Blue Avgave syrup is low GI and quite sweet, so it should be, fructose is low GI and highly sweet... and blue avgave is a great source of fructose.

So, if HFCS is bad because it provides 55% fructose, and Blue Avgave and normal sugar are good, while they also provide fructose, whats the deal.

Its because one thing is natural, and HFCS is not. Somehow they think that the addition of a few vitamins, minerals or 'naturally produced' is going to magically stop the effects of fructose can have on the body. Either that or they are genuinely naive and somehow think natural things are good. If so I have some naturally produced Hydrogen Sulphide from Rotorua they can inhale for 1/2 an hour.

Intake of Sucrose, Fructose, HFCS, Blue Avgave etc will produce a similar negative effect on your body. Avoiding a product because it has HFCS in it, but then consuming the same product with sucrose in it is missing the point, or the big picture.

Its not a natural/artifical thing, its a fructose thing.

Training - Thursday 14th August 2008

Warmups
Treadmill: 5minutes light
Band pullaparts+band pulldowns: px15x3
Band Dislocates: px12x3

Main
2board: warmups, 187.5(413)x6x2 (12)

Other
Machine Row: 3sets to 68x15
Rear delt machine: 3sets to 75x8
Rower: 10minutes (2:20/500m)
Stretch/roller

Notes
Shoulders are toasted. I will take tomorrow off bench work, and perhaps most of next week if I don't feel up to it. Other than the shoulders being fatigued/sore as hell, the weights are not hard. I also did 20minutes of moderate cardio last night.

Training - Tuesday 12th August 2008

Main
Floor press: warmups, 150(330)x6x3(18)
Sumo Deadlifts: warmups, 170(374)x2 @7, 190(418)x2 @8, 210(462)x2 @9

Other
Front Squats: warmups, 90(198)x6x4 (24)
Stretch/Roller

Notes
Floor press was harder than it should have been, but the right shoulder was tight and messing me about. The weight was easy. Deadlifts went a lot better than I expected, I was expecting 180 to be hard. Front squats were easy as well, will have to up the weight on those next time.

Training - Monday 11th August 2008

Warmups
Band Pushdowns, Band St Arm Rows, Band Sidebends(each side): 2px12x2

Main
Comp grip Bench: warmups, 170(374)x3 @8, x3 @8, 175(385)x3 @8, 180(396)x2 @8, 185(407)x2 @9, 180x2 @9

Other
Close grip fat man pullups: 0x5x5

Main
Wide grip 2board(paused): warmups, 175x6x2(12)

Other
Rear Delt Machine; 47x15x3
Stretch

Notes
Better than last week, but still tired all the time. I hit all my main movements reps, and cut the secondary movement short at my minimum reps. I will cut short all of the movements this week and take Friday off (at least from upper body training) and see how I feel.

Training - Friday 8th August 2008

Warmups
Treadmill: 10minutes hard

Other
Leg Press (sled): warmups, 280x3x4, 300x3, 320x3
Seated Leg Curls: 4 sets up to 75x6x2
Shoulder press(machine): warmups, 67x6x5
Side Raises: 11.5x12x3
CSR-neutral grip: 5 sets to 60x6
Stretching
Pulldowns: 60x15x3
Stretch

Notes
Extremely tired today, woken up in the middle of the night with another coughing fit. This is definitely starting to lose its enjoyment value. Enough coffee and V before the session made it quite a nice little collection of exercises.

Training - Thursday 7th August 2008

Warmups
Band pullaparts: 2mx12x3

Main
Medium grip Bench+dP: warmups, 120(264)x2, x2, x3, x2, x3 (12)

Other
Fatman Pullups: 0x5x5

Main
Medium grip 2board(paused): warmups, 175(385)x6x3, 175x5 (23)

Other
Rear delt Machine: 4sets to 82x8
Treadmill: 10minutes moderate/hard

Notes
Lockout has gone to garbage over the last few weeks, so the bench with doubled purples was harder than it should have been, but then I may have also over-estimated 80%, but oh well, its done now. Rushed through the 2board so at the final set my triceps were too pumped to do a final lockout. The bottom end of the movement was easy.

Training - Tuesday 5th August 2008

Main
Med Grip Floor Press: warmups, 147.5(325)x6x5
Box squat (high): warmups, 180(396)x2x3
Sumo Deadlifts: warmups, 160(352)x4x3
Stretch/Roller

Notes
Shoulders a little tight, but the floor presses wen't well. I dropped the weight a little as I went for a medium grip, but potentially went a little too light. Will adjust that next time. Squats and pulls went OK. Sumo deadlifts felt more in the groove than squats.

Training - Monday 4th August 2008

Warmups
Bandpushdowns, Band Rows, Band abs: 2px15x3

Main
Bench: warmups, 172.5(380)x2x5

Other
Facepulls: 3sets to 66x15
Single arm pulldown: 66x15x3
X-Trainer: 10minutes (#4/>70rpm)

Notes
Fairly tired this morning, up coughing through the night. Only worked up to 75% today, as a way of introducing myself to the wider grip after a bit of a break. Felt fairly tight through the chest, but it wasn't a overly hard session.

Training - Wednesday 30th July 2008

Warmup
Treadmill: 10minutes light

Main
Closegrip bench; warmups, 150(330)x5, 165(363)x5
Closegrip 3board: 165x6x3
Medium Grip Floor Press: 100(220)x6, 120(264)x6, 140(308)x6

Other
Pushdown machine: 4sets to 60x15x2
Row machine (multi grip): 47x15, 61x15x7
Stretch/roller

Notes
Right shoulder was feeling beaten today. Everything was strong, but just hurt doing it. I am only slightly sore from deadlifts, which is very good, but I required the treadmill to get everything moving.

Training - Tuesday 29th July 2008

Other
Cycle: 20minutes moderate (#2/35kmh)

Notes
Watching German MotoGP, its wet.

Training - Tuesday 29th July 2008

Warmup
Treadmill: 10minutes moderate

Main
Sumo deadlifts: warmups, 160(352)x3x4
Conv Pulls off plates: 140(308)x6x4
Stretch

Other
Seated Leg Curls: 3sets to 89x6
Swissball Abs: 0x12x3
Stretch

Notes
Nice and confortable for deadlifts. Back feels stiff, but not too bad for the first day back. Will stretch again after tonights cardio. Otherwise fine.

Training - Monday 28th July 2008

Main
Bench: warmups, 160x1, add shirt(EHPHD), 160x1(nt), 200x1(t), 210x1(t)

Other
St bar machine row: 67x15x4
Facepulls: 36x15x4
Xtrainer: 10minutes (#4/60-75rpm)

Notes
Forgot my belt, so the shirt wasn't feeling that great, but I managed to touch with 200-210, unfortunately, there was also not a whole heap of 'pop' from the chest.

Training - Friday 25th July 2008

Warmups
Band Pushdowns + Band Rows: 2px15x3

Main
Bench+dm: warmups, 90x3x8
Bench(long pause): 100x6, 130x6, 150x6, 150x3
Shoulder press: 67x6x4

Other
Chins: 0x5x3
Neutral grip Rows: 67x10, 84x10, 96x10
Shrugs: 96x15, stackx15
Treadmill: 10minutes moderate/hard
Rear delt machine: 47x15x3
Stretch

Notes
Triceps felt tired and sore. The 'speed' bench was OK, but the fatigue was digging in on the bench, the second set of 150 was a waste. Otherwise, OK.

Training - Thursday 24th July 2008

Other
Leg Press: warmups, 140-15x3x8 (@8)
Seated Leg Curls: warmups, 75x6x6 (@8)
Hyperextensions: 0x6x6
Stretching
Rower: 10minutes (2:10/500m)
Stretch/roller

Notes
Still rather sore lower, but by the time I got up to the work sets I was feeling a bit looser. Nothing too hard, but felt good. Surprised at the performance on the rower, as I haven't played on that for awhile. Was all over the place to start with, but smoothed out after 5minutes.

Training - Wednesday 23rd July 2008

Warmups
Cycle: 10minutes light

Main
Closegrip: warmups, 140x5, 160x5
Closegrip 3board: 160x6x4
Db Press: 35x6, 52.5x6, 57.5x6x2
Pushdowns: 4 sets, up to 60x15

Other
Machine High Row: 60x10x3
Pulldowns: 60x10, stackx10x2
Shrugs: 90x15x3
Stretch

Notes
Legs are sore. Closegrip was OK, but not great. Especially as I had to train off a normal bench, which makes everything a bit wonky. Lots of work will probably kill me tomorrow.

Training - Tuesday 22nd July 2008 PM

Other
Cycle: 20minutes (light)

Notes
Watching the Laguna Seca MotoGP Round. I do not think it was as impressive as some of the press has made out. It was good.

Training - Tuesday 22nd July 2008

Warmup
Stretching n stuff

Main
Squat (1min rest): warmups, 125(275)x2x12
Front squats: 60x6, 80x6x3
Stretch

Notes
Lost my protein/carb drink somewhere at home, or on the road traveling to the gym, so I got hungry during the (short) session. The lower body stuff hurt the hammies/quads nicely. Lower back is mildly sore now, but will track it to see how it responds. Cardio tonight and then I will do some more stretching. Legs will definitely be sore.

Training - Monday 21st July 2008

Warmups
Band Pushdowns+Band Rows: 2px15x3

Main
2board: Warmups, 180x1, add shirt(EHPHD), 180(396)x2, 220(484)x2, 230(506)x2, 240(528)x2, 250(550)x2
1board: 235(517)xdump
Bench: 100(220)x15

Other
X-Trainer: 10minutes (#4/60rpm)
Stretch

Notes
First day into the new routine, and wearing the shirt. Arms are still too tight for me to get the shirt seated as nicely as I would like, but that will come down as I diet a bit more. 2board felt great, but once I got down to 1board I held to touch and popped out of the shirts bubble and dumped it. Shirt bit hard, and left a lovely petechia around the collar line.

Training - Wednesday 16th June 2008

Other
Cycle: 40minutes moderate

Notes
MotoGP, well, Assen, Edwards made the race watchable.

Training - Thursday 10th July 2008

Warmups
Bandpusdowns + band rows: 2px12x3

Main
3board(paused): warmups, 140x5, 165x4, 192.5x3x2, 220x3, 230x3, 240x3, 220x3
2board(paused): 210x3
1board(paused): 200x3
Stretching

Other
Single Leg Leg Press: warmups, 100x3x3, 110x2x3
Seated Leg Curls: warmups, 89x3x5
Machine Row: warmups, 110x3, 117x3, 124x3, 131x2, 138x2x2
Stretching

Notes
Shoulders were tight and sore enough for me to almost call the session off, but I got in as I am taking a week off next week. The 3board went well, and I decided to push it a bit higher, which was untidy (but done), then I dropped the boards down, which felt OK.

Training - Tuesday 8th July 2008

Warmups
Treadmill: 2minutes light
Xtrainer: 10minutes (#1/80rpm)

Other
Seated Leg curl: warmups, 94.5x3x5

Main
2board(paused): warmups, 127.5(281)x5, 152.5(336)x5, 177.5(391)x5x2, 190(418)x4x5
Pec Dec Flyes: 47x10x5

Other
Machine Rows: warmups, 89x4x5
Stretch

Notes
Cold again. The lockout was painful until I was fully warmed up, which was somewhere around the top weight.

Training - Monday 7th July 2008

Warmups
Band pushdowns+band rows: 2px15x3

Main
1board+dP+dM: warmups, 35(77)x5, 57.5(127)x4, 77.5(171)x3x2, 100(220)x3, 105(231)x3, 110(242)x2, 117.5(259)x2, 125(275)x2, 100x3x2
Dips: 0x5x6
Pec Dec flyes: 47x10x5
Rear delt machine: 47x10x2, 64x10, 75x10, 84.5x10
Stretch

Other
Single leg Leg Press: warmups, 100x3x7
Stretch

Notes
Coldest morning of the year, so I was well wrapped up. Everything was fatigued and I was not really warmed into the bench work until the doubles, so hitting 125 for the double was nice. Legs are feeling better and the rear delt machine hit the mark today.

Training - Friday 4th July 2008

Warmups
Treadmill: 7minutes

Main
Floor Press: warmups, 117.5x6, 140x6, 152.5x6x4
Pushdown machine: 5sets upto 83.5x6

Other
Seated Leg Curl: warmups, 94x3x5
Machine Rows: warmups, 91.5x4x4
Stretch

Note
Definately sore and tight around the shoulders today. Otherwise a simple enough day.

Ubuntu - wireless

Well, the touching of the wood didn't stop the same demons coming back. Wireless is dropped occasionally, and rebooting occasionally stalls. Bleh.

Training - Thursday 3rd July 2008

Main
3board(paused): warmups, 140(308)x5, 165(363)x4, 192.5(424)x3x2, 220(484)x3x6
Pec deck flyes: 47x10x3
Rear delt machine: 47x10x3

Other
Single Leg Leg Press: warmups, 100x3x3, 110x2x3
Standing Leg Curl: warmups, 36x6x4
Stretching

Notes
Quick afternoon session. Weight was strong, but the body was feeling quite beat after a very late night (work/ubuntu related...).

Ubuntu - 7.1 Gutsy - Asus F5R Wireless

Last time I installed Gutsy, I had some issues with wireless, but after messing around endlessly with it tonight (2.30am now...) i have decided to write down exactly what I have done to get it working.

1) Fresh install of Ubuntu 7.10 Gutsy Gibbon.
2) Downloaded version of ndiswrapper as listed here.
3) Installed ndiswrapper in this order

ndiswrapper-common
ndiswrapper-utils
ndisgtk

4) Added the following to /etc/modprobe.d/blacklist ('sudo gedit /etc/modprobe.d/blacklist')

blacklist BCM43xx
blacklist b43
blacklist b43legacy
blacklist ssb

5) Used Windows Wireless Drivers application (System>Administration>Windows Wireless Drivers) to install Windows Wireless Driver (which I stole from HP here) called bcmwl5.inf (Ubuntu also grabs other things)
6) Edited /etc/modules ('sudo gedit /etc/modules') and added this at the bottom

ndiswrapper

7) rebooted (a couple of times)

This worked. When I previously had Gutsy installed, I used to have intermittent problems with wireless dropping out when logging in, but so far, this has just worked (touch wood). I will update on the consistency of this working, as it was the most frustrating thing I had with Ubuntu, as I prefer wireless for my network access, because it means I can sit on my recliner.

Ubuntu - A step back

Ok, I have given up on the headache that is known as Hardy Heron. Sure its new and pretty, but it didn't like my system, and I would rather spend my evenings reading stuff, or playing on the net than fixing problems, crashing or just annoying the hell out of myself.

So I have gone back to Gutsy Gibbon, which should be better, I hope, as long as it works of course. I think it will take a wee while to get rolling correctly, as I have had errors already that did not happen the last time I installed it... at least 'I think'

Hey, its only 12am.

Training - Tuesday 1st July 2008

Warmups
Band pulldowns+band pushdowns: 2px15x3

Main
2board(mostly paused): warmups, 127.5(281)x8, 140(308)x7, 152.5(336)x6, 165(363)x5, 177.5(391)x4, 190(418)x3x2, 202.5(446)x2x2, 215(473)x1x2, 202.5x2x2, 190x3x2, 177.5x4, 165x6, 152.5x8, 140x10, 127.5x12
A1: pec dec flyes: 61x10x5
A2: rear delt machine: 61x10x5

Other
Machine Rows: warmups, 103x3x3, 105.5x3, 108x3
Seated Leg Curls: warmups, 89x4, 87x4x4
Stretch
Fake RH: 0x25
Machine Curls: warmups, 45x10x3
Stretch/roller

Notes
A nice day, but cold and tired. I could have fallen asleep on the bench, but I got my second wind back on the downward part of the pyramid. Should do some cardio tonight if my cycle hasn't frozen.

Ubuntu - I is retarded

Well, I am getting pretty good at installing Ubuntu on my computer. Mainly because I have done it 3-4 times in the last few days.

But, my issue with 'updating' causing the computer to die was perhaps not the updates fault, but the clumsy oaf who is messing with the system.

Because the said clumsy oaf is trying to tidy the system and his first angle of attack was Evolution, the Email program installed as standard, but obviously has its fingers deeper in the system than just that, so doing a hash clean out removes half the system, so it doesn't boot.

I tried to recover with a good old "sudo apt-get install evolution" but that did about as much as nothing.

Re-install, and then get on with it all.

Training - Monday 30th June 2008

Warmups
Treadmill: 15minutes moderate

Other
Single Leg Leg Press: warmups, 100x3x5
Standing Leg Curl: warmups, 42x5x5
Stretch

Main
1board+dP+dM: warmups, 35(77)x5, 52.5(116)x4, 77.5(171)x3x2, 100(220)x3x6
Db Flyes: 20x10x5
Stretch

Note
Felt reasonably good, except for the band tension, doubled purples and doubled minis add up quickly. Nice day considering the lack of sleep.

Ubuntu 8.04 Hardy Heron or Barrel of Rotten Fish

The experience of updating to Ubuntu 8.04 has been a barrel of fun, well, pathetic pile of garage.

Besides the wireless issues I typically have, 7.1 worked perfectly straight outta the box. But 8.04 has not been quite as nice.

At first I updated. Which did not go well, but 700megs of bandwidth used. So, I performed a fresh install, which went reasonably well. Until I updated and got a new kernel, which killed everything.

So, fresh install #2 and I updated only a few components.

Fix the wireless through the normal route.

Next was very slow performance, for nearly everything. I probably need another gig of memory, but 7.1 never had an issue with it.

I tried compiz, and it was pretty much garbage, even though I had installed the restricted ATI drivers. So I followed this installation guide, which worked perfectly, compiz works perfectly.

But the overall system is still pretty slow, at least compared to Ubuntu 7.1, which appears to be related to my memory, and the systems desire to run virtual memory to the max, especially with Firefox3.

I think there is a bit more tweaking before this is running nicely, plus some visual changes to get rid of some of the turd brown Ubuntu setup.

Ubuntu waaaaaaaaaaa

After a bit of mucking around, I updated my PC to Ubuntu 8.04 LTS

The update screwed the wireless and none of my normal fixes appeared to work, and the fix I finally tried trashed the computer and stopped it booting in any mode, including safe mode.

So, I did a blank installation from my DVD.

Most things appear fine. The little graphical weirdness that I noticed with the update did not occur, the ATI driver appeared to flow nicely.

But, wireless is the issue once again, well thanks to the Broadcom Corporation BCM94311MCG wlan mini-PCI (rev 01) that is in my system. This is a continuing problem with Ubuntu, no matter what version you use.

The fix that the setup tries to achive is by installing the b43-fwcutter setup, which almost worked, but didn't... well, it was working but not allowing connection to my ad-hoc network. It could see it, but not connect. I know, get a router and fix that shit, and I will in time (altho a wireless-n would be nice...) , but I want to sit on my chair tonight to fix it.

So, I did this, which appears to work, but not perfectly. I will mess around with it all, and see what it does.

Currently I am downloading 200megs of updates.

Training - Thursday 26th June 2008

Warmups
Treadmill: 8 minutes moderate

Other
Single leg leg press: warmups, 100x3x5
Standing leg curl: warmups, 42x4x2, 48x4
Stretch

Main
3board(paused) : warmups, 150(330)x5, 180(396)x4, 210(462)x3x5
Pec machine flyes: 54x10x3
Rear delt machine: 54x10x3
Stretch

Notes
Lower body felt good, upper was stiff, especially the shoulders and even the hands hurt. Easy, but sore.

Training - Tuesday 24th June 2008

Other
Cycle: 20minutes moderate

Notes
Watching Donnington MotoGP

Training - Tuesday 24th June 2008

Warmups
Treadmill: 7minutes moderate/hard

Other
Leg Curls: warmups, 96x3x2, 95.5x3x3

Main
2board(paused): warmups, 127.5x5, 152.5x4, 177.5x3x2, 202.5x2x3, 190x3x2, 177.5x4, 152.5x6, 127.5x8
Db Flye: 20x10x5
Stretch

Other
Machine Row: warmups, 103x3, 105.5x3, 108x3, 110x3, 112.5x3
Stretch

Notes
Tired and quite sore from yesterdays session, but strength was fine. I should be doing cardio tonight.

Training - Monday 23rd June 2008

Warmups
Band pushdowns: gx20x3
Band pulldown rows: 2gx20x3

Main
Reverse green bench(paused): warmups, 125(275)x5, 150(330)x4, 175(385)x3x2, 200(440)x3, 207.5(457)x3, 215(473)x3, 220(484)x2, 225(495)x2, 230(506)x2

Other
Single Leg - Leg Press: warmups, 100x3x6

Main
3board(paused): warmups, 150x4, 180(396)x4, 205(451)x4, 210(462)x4, 215x4, 220x4
Pec Dec Flyes: 47x10x3
Rev Delt machine: 47x10x3
Stretch

Notes
Felt stiff/sore to start with, but got into it by the top weights, pleased with the 230 as I was getting tired by that point. The 3board could have been better, but is expected, still 220 is good.

Training - Friday 20th June 2008

Warmups
Treadmill: 10minutes Moderate/hard

Other
Seated Leg Curl: warmups, 96-101x3x6
Shoulder press: 6sets up to complete stackx4
Dips: 0x6x5
Stretch Lower
Rows: up to 82x4x5
Treadmill: 10minutes moderate/hard
Curls: 45x10x3, 22.5x30
Pushdowns: 60x10x3, 32x30
Stretch Upper

Notes
Whole body was feeling tight and sore, but the session went well. Lower body stretching is painful, but needs to be done.

Training - Thursday 19th June 2008

Main
1board+Looped GPM (paused): warmups, 90(198)x5, 110(242)x4, 127.5(281)x3x2, 145(319)x3, 150(330)x3, 155(341)x3x3

Other
Single Leg Leg Press: warmups, 100x3x5

Main
Pin Press (~2board level): warmups, 140(308)x5, 165(363)x4, 190(418)x3x5
Db Flyes: 20x10x5

Notes
Rushed day, but the work felt excellent. I double looped my minis/purples, but only single looped the greens. It meant that the tension kicked it swiftly from about 1/2 way upwards. It felt good. The 155 was sorta what I would expect for an 80% lift, so its all guess work. Pin press felt hard on the shoulders but was reasonably strong throughout.

Training - Tuesday 17th June 2008

Warmups
Treadmill: 5minutes moderately hard

Other
Machine Rows: warmups, 54x4, 68x4, 89x3x2, 103x3x5

Main
2board(paused): warmups, 127.5(281)x6, 150(330)x5, 175(385)x4x2, 190(418)x3x2, 202.5(446)x2x2, 190x3x2, 175x4, 165x6, 150x8, 127.5x10

Other
Leg Curls: warmups, upto 84x4x5
Fudged Reverse hyper: 0x5x5
Machine Pushdowns: 4sets up to 76.5x10
Stretches

Notes
Slept in too long this morning, so ended up with a mid-afternoon workout. The board work felt OK, but the shoulders are definitely feeling beat now. Added in some more triceps work not that I am eating a bit more. Feeling OK.

Training - Monday 16th June 2008 - P.M.

Other
Cycle: 30minutes, moderate.

Notes
Nothing hard, just getting some work while watching the Portugal MotoGP round.

Training - Monday 16th June 2008

Warmups
Pushdowns: gx15x3
Rows:2gx15x3

Main
Reverse green band bench(paused): warmups, 132.5(292)x5, 157.5(347)x4, 185(407)x3x2, 200(440)x3x6
Db Flye: 18.5x10x5

Other
Leg Press: warmups, 90x2x5
Leg Extension: warmups, 74-89x4x5
Rear delt machine: 54x10x3
Arm curl: three sets of 10
Stretching, lots and lots of stretching

Notes
First day back into it, with a slightly different setup to the program. Reverse bands did not feel great, it didn't help that I overestimated the load I should use, so I went to 200 instead. It felt OK for the first day in the cycle.

Training - Thursday 12th June 2008

Warmups

Bandpushdowns/Band Rows: 2px12x3

Main

Bench: warmups, 115(253)x1, 140(308)x1, 160(352)x1, 182.5(402)x1, 207.5(457)xbackpainfail

3board: 207.5x1, 217.5(478)x1, 237.5(523)x1, 250(550)x1, 257.5(567)x1, 265(583)x1

Bench: 100(220)x12

Stretch

Notes

Stupid SI joint was playing up excessively with the full range bench, so as soon as the bar got to around chest level it created a lovely pinching sensation. Blah. So, having failed with that, I decided to hit a movement that I should hit a PR in, and I stopped at 38.5lb PR. I suspect that 272.5/601 would have gone, but lifting it off by myself is hard, and I had done enough work before then, plus the back playing up each lift. But I will take a good PR when I can get it.

Training - Tuesday 10th June 2008

Warmups

Rows: 40x12x16

Pushdown: 39x12x3

Main
Ballistic Bench: warmups, 20(44)x3x2, 30(66)x3x2, 40(88)x2x4

Stretch

Other

Machine Rows: warmups, 60x5, 75x4, 89x3x2, 101x3x6

Decline Bench band GM: 2p+2mx12x3

Stretch

Notes

Relaxing day, wen't in a little later, it was still cold but ok after warming up. Lower back is still playing up with any arching, so I am taking it easy on that.

Training - Monday 9th June 2008

Warmups
Pushdown machine: 39x12x3
Bench machine: 40x12x4
Pulldowns: 54x12x4

Main
1board(paused): warmups, 117.5(259)x3, 142.5(314)x3x2, 165(363)x2x2, 190(418)x1x2
Db Flyes: 16.5x10x3

Other
Single Leg leg press; warmups, 80x3x5
Seated Leg curl: 5sets up to 80x5
Treadmill: 15minutes moderate

Notes
Ok day, speed was fine but groove was not there.

Training - Friday 6th June 2008

Warmups
Rows machine: 54x12x6
Pushdowns: somethingx12x3

Main
Bench: warmups, 115(253)x5, 140(308)x4, 160(352)x3x2, 182.5(402)x2x4

Db Flyes: 20x10x3

Rear Delt thing: 3sets to 85x10

Other
Pushdowns: up to somethingx6
Stretch, roll, stretch, stretch, stretch

Notes

Tight, not feeling the best, but went through the motions.

Training - Thursday 5th June 2008

Warmups
Treadmill: 5minutes light

Main
Ballistic bench: warmups, 20(44)x5, 30(66)x4, 40(88)x3x2, 50(110)x2x4
Db Flyes: 18.5x8x3
Rear Delt machine: 3 sets to 77.5x10

Other
X-Trainer: 20minutes (#5-6/60-85rpm)

Notes
Not recovering as well as I would like, so I have added in some speed work, two sessions is what it typically takes for me to get ' up to speed'.