Training - Thursday 31st January 2008

Supplementary
Cycle: 40minutes moderate

Notes
Hot, sweaty, and watching more LOTR

Training - Wednesday 30th January 2008

Main Move
Deadlifts: warmups, 130(286)x5, 155(341)x4, 180(396)x3x2, 207.5(457)x3x3
Bench (some paused): warmups, 107.5(237)x8, 120(264)x7, 130x6, 140(308)x5, 150(330)x4, 162.5(358)x3x2, 172.5(380)x2x2, 182.5(402)x1x2, 172.5x2x2, 162.5x3x2, 150x4, 140x6, 130x8, 120x10, 107.5x12

Accessory
Deadlift to knees: warmups, 130x4, 155x4, 180x4x5

Supplementary
Db Flyes: 20x10x5

Notes
Hot and tired. I cut some sets from deadlifts as I was not up to the full volume thanks to missing last week. Bench was hard, my entire arm was aching by the end of it but I got through the full marathon. Deadlift to knees was comfortable, except the tender hands. I ditched the Good Mornings as I had to get to work

Training - Tuesday 29th January 2008

Supplementary
Cycle: 45minutes light

Notes
Started Return of the King

Training - Monday 28th January 2008

Main Move
Squat: warmups, 120x5, 140x4, 162.5x3x2, 187.5x3x4

Accessory
Bench+dM: warmups, 75x5, 95x4, 115x3x2, 135x3x3, 137.5x3x3
Med High box squat: warmups, 140x5, 170x5, 200x5x5

Supplementary
DB flye: 16.5x10x5
Db leg raise: 10x10x3

Notes
My spine was playing up all weekend, and I rolled the hell outta it. It appeared to have helped, and I made it through the session without much issue. The bar was awful, so I tracked down the lubricate and tried to fix it. This helped, but not a lot, as my elbows were already sore thanks to one end not turning. Bench work was comfortable, so I upped the load slightly. I used a bench, which is lower than the high box, but not as low as the medium box. Hence, medium high.

Training - Friday 25th January 2008

Main Move
Squat: warmups, 120x5, 140x4, 162.5x3x2, 187.5x3x4

Accessory
1board: warmups, 115x5, 135x4, 157.5x3x2, 167.5x3x5
High Box squat: warmups, 150x5, 180x5, 210x4, 215x4, 220x4, 222.5x4

Supplementary
Db Flyes: 16.5x10x5
Swiss ball situps: 0x10x3

Notes
Haven't trained since Monday because my little boy had his tonsils out and everything else got in the way. It was a hard day due to being tired and out of my groove in the movement. I am adding in some high box squats to help with lifting heavier things. I have a PB of around 320kg off this box height, so I started low and worked up to the 70% that I was meant to be using.

Phillips PET830

I use one of these little DVD players to watch while doing my cardio, as well as keeping the kids entertained during longer trips in the car. Its a great little unit that plays DVDs, Divx files, pictures and onwards. Also has twin headphone outputs, AV OUT and IN (important for PS2 playing on trips - lol) and a USB input for pictures.
Well, it appeared to work nicely, until today when going on a trip, the stupid thing failed to play Transformers, due to 'wrong zone'. Strange how the player works with a bunch of other Region 4 DVDs, especially as all of my DVD's are from this Zone.

So I hunted down the instructions for unlocking the zones that came with the player. These were not exactly clear, so with a bit of playing around I have a clearer option.

Instructions to make your PET830 play DVDs from other regions.

1) Switch the unit on with no disc inserted.
2) Press the play button (just press and release, do not hold the button down)
3) On the remote, press 1 4 0 0

The FSM MENU should appear

4) Press the right arrow to move onto the REGION menu
5) Press the down arrow to highlight the DVD REGION
6) Press left or right arrow until the number reads '0'
7) Press OK, and then SETUP to get rid of the menu

It's now playing Transformers

Training - Monday 21st January 2008

Accessory
Bench+dM: warmups, 75x5, 95x4, 115x3x2, 135x3x3, 145x2x3
Box squat: warmups, 120x5, 140x4, 162.5x3x2, 187.5x3x4
3board: warmups, 130x5, 160x4, 182.5x3x5

Notes
Holiday, so the kids sat at the gym watching a movie. It was hot, far hotter than I thought, 28-29deg C and ramping up to 32. Bench was fine, box squats was hard work (harder than free squats) and 3board just hammered my hands.

Training - Saturday and Sunday 19th and 20th January 2008

Supplementary
Cycle (sat): 30minutes moderate
Cycle (sun): 45minutes moderate

Notes
Finished TTT

Training - Friday 18th January 2008

Supplementary
Cycle: 30minutes moderate

Notes
More LOTR TTT. I also did 45minutes last night but was too lazy to sign on and track it.

Serving sizes and general confusion

6+ servings per day of breads and cereals say the Ministry of Health, which is a nice enough recommendation. I do wonder, however, how many people are caught with the differences between servings and servings.

A serving of bread from the Ministry of Health is one slice of bread, or more specifically, one slice/26grams of medium bread. A serving size of bread from the label of a bread is often two slices of medium bread.

One slice of bread equates to around 55kcals and 11.3grams of available carbohydrate (NZ Food Composition Tables). Having six servings of bread based off the manufacturers 'serving' can result in 330kcals per day additional energy. Which is rather significant considering obesity can ultimately occur due to very small daily differences in energy balance.

This is not even going into the disparity of the Ministry's own recommendations that one serving of bread or cereal can be a bread roll (50g - 123kcals), a muffin ('assorted toasted' 80g - 165kcal), 1 cup of rice (cooked - 144g - 118kcal) or 1cup of pasta (cooked - 150g - 194kcal)

And yes, I know that the Ministry of Health use the disclaimer "They are not intended to be used and followed rigidly" but when their examples provide a range of 55 - 194kcal per serving, then people are going to have a problem.

Training - Friday 18th January 2007

Accessory
2board(paused): warmups, 117.5(259)x5, 140(308)x3, 162.5(358)x3x2, 185(407)x3x6
Box squat+purples: warmups, 100(220)x5, 120(264)x4, 142.5(314)x3x2, 162.5(358)x3x4
4board+mini under bench: warmups, 140x5, 167.5(369)x4, 195(429)x3x5

Supplementary
Db Flyes: 20x10x5
Db leg Raises: 8.5x10x3

Notes
Not a bad day, but I was still fatigued in the back from Wednesday. Hands are toasted, red and sore from the benching. But lockout felt strong, and most of the weights were comfortable. Squats were done in a variety of techniques to play around with the groove, but it kept coming back to a slight GM style.

Training - Wednesday 16th January 2008

Warmups
Treadmill: 5minutes light

Main Move
Deadlift: warmups, 130(286)x5, 155(341)x4, 180(396)x3x2, 207.5(457)x3x4
Bench (mostly paused): warmups, 107.5(237)x5, 130x5, 150(330)x4x2, 162.5(358)x3x2, 172.5(380)x2x2, 162.5x3x2, 150x4, 137.5(303)x6, 130x7, 107.5x12

Accessory
Deficit deadlift+purple: warmups, 120(264)x4, 140(308)x4, 160(352)x4x5

Supplementary
Db Flyes: 18.5x10x5
Band GM: 2px5, 2p+2mx5x4

Notes
Absolutely running on vapours at the end of this. Probably need a coffee in the middle as I was in the gym for about 2.5-3hrs from start to end. Hands were destroyed from deadlifts and becnh, so the last few deficit pulls were done with wraps. Even putting shaving foam on my face hurt my hands.

Training - Tuesday 15th january 2008

Supplementary
Cycle: 45minutes light

Note
finished The Fellowship and now am onto The Two Towers. Muggyness fueled sweat-a-thon.

Training - Monday 14th January 2008

Main Move
Squats: warmups, 117.5(259)x5, 140(308)x4x2, 162.5(358)x3x2, 187.5(413)x2x4

Accessory
Bench+dM(paused): warmups, 75(165)x5, 95(209)x4, 115(253)x3x2, 135(297)x3x6
Pause squats: warmups, 117.5x5, 140x5, 160(352)x4x5

Supplementary
Db Flyes; 16.5x10x5
Swissball ab: 0x10x3
Foam roller/stretch

Notes
Ooo, I did most of my volume on squats, which was good, all bench and all the second squat movement, which was paused squats today. They were hard work in the end, but good. Bench has been better, but I am taking it as I come. Goal for this cycle is to focus on lockout strength, so the majority of the work will be off boards, with some full range work added in. Squat is just getting stronger.

Sir Edmund Hillary

At around 11.30am, on the 29th of May 1953, a young New Zealander Edmund Hillary and the equally amazing Sherpa, Tenzing Norgay, ascended the summit of the highest mountain on earth, Mount Everest.

This morning, at around 9am, Sir Edmund Hillary passed away.

R.I.P to the greatest mountaineer, explorer and philanthropists New Zealand has produced.

Training - Friday 11th January 2008

Main move
Bench(paused): warmups, 107.5(237)x5, 130(286)x4, 150(330)x3x2, 172.5(380)x2x3

Accessory
Box squat: warmups, 120(264)x5, 140(308)x4, 162.5(358)x3x2, 187.5(413)x3x3
4board(paused): warmups, 130x5, 167.5(369)x4, 195(429)x3x5

Supplementary
Db Flyes: 16.5x10x5
Db leg raises: 6x10x3

Notes
I am glad that I took the time to do this one week ramping up, as the few weeks off have dropped off some of my work capacity, recovery and upper end bench strength. The upper end strength could just be fatigue to the shoulders/triceps, but its hard to tell. My spinal erectors were sore as hell, and the squats involved a bit of popping the hips due to this. Bench was hard but should hopefully flow through fine once everything gets into gear. My hands also took a beating due to softening up over the break. I need new wrist wraps as mine are almost pulled to bits.

Training - Thursday 10th January 2008

Supplementary
Cycle: 45minutes light

Notes
Watching more of the Rings.

Training - Wednesday 9th January 2008

Main Move
Deadlift: warmups, 130x4, 155x4, 180x3x2

Accessory
1board: warmups, 112.5x6, 135x5, 157.5x4x2, 167.5x3x2, 180x2x2
Deadlift to knees: warmups, 130x4, 155x4, 180x4x5

Supplementary
Db Flyes: 16.5x10x5
Decline bench band GM: 2m+2px10x5

Notes
Muggy today, the weather site is telling me 100% humidity, so it was a sweat inducing day. The first set of deadlifts caused my left hamstring to feel like it wanted to leave the building, but it complied through all the remaining sets. I only went to 70% on the deadlift, but did all of my work sets with the deadlift to knees. 1board was 1/2 a small marathon, working up to 80% and leaving it there, felt good for the first bit of heavier work.

Training - Tuesday 8th January 2008

Supplementary
Cycle: 45minutes moderate

Notes
LOTR TFOTR viewage

Training - Monday 7th January 2008

Main Move
Squat: warmups, 120(264)x5, 145(319)x4, 167.5(369)x3x2
Bench: warmups, 107.5(237)x5, 130(286)x4, 150(330)x3x2

Supplementary
Glut/ham: 0x8
Flyes: 20x10x3
Pulldown abs: 66x10x3
Treadmill: 15minutes moderate

Notes
First day back and only worked up to 70%. Tried some glut/ham raises on a bench that was sitting in the gym, then I found out that I wasn't meant to be using it, and obviously I cannot read signs saying so... Squat was harder than bench, but technique was off with both of these movements.

Training - Friday 5th January 2008

Supplementary
Walking: around 3hrs

Notes
Walked into town with the family, a bit of the trip was with my little boy on my shoulders. Walked around town, collected some DVD's and then took the bus home.

Training - Thursday 3rd January 2008

Supplementary
Cycle: 30minutes moderate/light
Walk: approximately 60mins light

Notes
Nothing major, watching The Fellowship of the Rings while cycling, and then walked to the supermarket with the family.

Training - 2008

Well, no training has occured since 2007 and I am only in the planning stage.

I start again next week, with an intro week to warm up into a 3x weekly CMS/MS setup. I am also including some cardio and dieting, to get the bodyweight down to around 100kg rather than where it is at the moment.