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.
Thursday, August 28, 2008
Tuesday, August 26, 2008
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.
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.
Monday, August 25, 2008
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.
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.
Friday, August 22, 2008
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.
Thursday, August 21, 2008
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.
Cycle: 30minutes moderate including 4/120second 'sprints'
Stretching
Notes
Babysitting, so I was doing what I could. I may some lighter cardio tonight.
Tuesday, August 19, 2008
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.
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.
Monday, August 18, 2008
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.
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.
Sunday, August 17, 2008
Training - Sunday 17th August 2008
Other
Cycle: 45minutes, 5warmup, 10hard, 30moderate
Notes
Cardio is boring. At least I could play some music.
Cycle: 45minutes, 5warmup, 10hard, 30moderate
Notes
Cardio is boring. At least I could play some music.
Saturday, August 16, 2008
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.
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.
Thursday, August 14, 2008
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.
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.
Tuesday, August 12, 2008
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.
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.
Monday, August 11, 2008
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.
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.
Friday, August 8, 2008
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.
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.
Thursday, August 7, 2008
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.
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.
Tuesday, August 5, 2008
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.
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.
Monday, August 4, 2008
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.
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.
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