Warmups
Xtrainer: 5minutes moderate
Main
Sumo Deadlift(15's) + purple: warmups, 110(242)x3, 150(330)x1, 170(374)x1, 190(418)x1, 210(462)x1, 170x3
Seated Leg Curls: warmups, 91x8
Notes
Quick session as I was awake far too late and woke up far too early. I used 15kg plates on the deadlifts, so the ROM is increased, and one purple band looped over the bar, but standing on the ends. 210 was hard, but it was good. I nailed my knuckle on the leg curl plate stack, bled a bit, and rushed back to work.
Tuesday, March 31, 2009
Monday, March 30, 2009
Training - Monday 30th March 2009
Main
Closegrip Press +dm: warmups, 110(242)x3, 130(286)x1, 140(308)x1, 110x5
Lying Extensions: warmups, 60x8x2
Tbar Row: warmups, 50x8, 55x8
Swissball Abs: 0x12x3
Stretch
Notes
Quick session but I had to get to work and had mucked around too much before leaving home. Didn't have my music so had to listen to some awful dance stuff. Will attempt to get some cardio in later.
Closegrip Press +dm: warmups, 110(242)x3, 130(286)x1, 140(308)x1, 110x5
Lying Extensions: warmups, 60x8x2
Tbar Row: warmups, 50x8, 55x8
Swissball Abs: 0x12x3
Stretch
Notes
Quick session but I had to get to work and had mucked around too much before leaving home. Didn't have my music so had to listen to some awful dance stuff. Will attempt to get some cardio in later.
Friday, March 27, 2009
Training - Friday 27th March 2009
Other
Xtrainer: 20minutes(warmup, #8;80+rpm x5mins, #4;70rpm x5mins, #8;80-95rpm x5mins)
Cycle: 40minutes(#10, 90rpm)
Notes
Blah, legs died about 20minutes into the cycle. Heart rate reached 167 on the Xtrainer, but sat around 130-140 on the cycle.
Xtrainer: 20minutes(warmup, #8;80+rpm x5mins, #4;70rpm x5mins, #8;80-95rpm x5mins)
Cycle: 40minutes(#10, 90rpm)
Notes
Blah, legs died about 20minutes into the cycle. Heart rate reached 167 on the Xtrainer, but sat around 130-140 on the cycle.
Thursday, March 26, 2009
Training - Thursday 26th March 2009
Warmup
Xtrainer: 20minutes (#4-8, 65-75rpm)
Other
Depletion!
Neutral Row, Seated Leg Curls, Leg Extensions, Pec Dec Flyes, Side Laterals: x15x3
Seated Leg Curl, Neutral Row, Leg Extensions, Bench Machine: x15x3, Rear Delt machine, Machine Curls, Machine Pushdown: x15x2
Notes
Low carb, feels like I need to puke. Excellent.
Xtrainer: 20minutes (#4-8, 65-75rpm)
Other
Depletion!
Neutral Row, Seated Leg Curls, Leg Extensions, Pec Dec Flyes, Side Laterals: x15x3
Seated Leg Curl, Neutral Row, Leg Extensions, Bench Machine: x15x3, Rear Delt machine, Machine Curls, Machine Pushdown: x15x2
Notes
Low carb, feels like I need to puke. Excellent.
Tuesday, March 24, 2009
Training - Tuesday 24th March 2009
Other
XTrainer: 20minutes (#6, 65-75rpm)
Cycle: 40minutes (#10, 90-100rpm)
Stretch
Notes
Week off from the deadlift work, so it was all cardio today. Steady state, ~130-150bpm for Xtrainer and 130-140 for the cycle.
XTrainer: 20minutes (#6, 65-75rpm)
Cycle: 40minutes (#10, 90-100rpm)
Stretch
Notes
Week off from the deadlift work, so it was all cardio today. Steady state, ~130-150bpm for Xtrainer and 130-140 for the cycle.
Monday, March 23, 2009
Training - Monday 23rd March 2009
Warmups
Xtrainer: 10minutes (#4, 65-75rpm)
Main
Floor Press: warmups, 150(330)x3, 160(352)x1, 165(363)x1, 170(374)x1, 150x5
Machine Tricep: warmup, 65x8, 74x8
Chins: BWx5x3
Rear Delt Machine: warmups, 64x8, 75x8
Other
Cycle: 20minutes (warmups, 4x120sec@ 10/11, warmdown)
Note
Tired, but it went pretty well. No spot on floor press, so it was a heavy single, but not a maximum.
Xtrainer: 10minutes (#4, 65-75rpm)
Main
Floor Press: warmups, 150(330)x3, 160(352)x1, 165(363)x1, 170(374)x1, 150x5
Machine Tricep: warmup, 65x8, 74x8
Chins: BWx5x3
Rear Delt Machine: warmups, 64x8, 75x8
Other
Cycle: 20minutes (warmups, 4x120sec@ 10/11, warmdown)
Note
Tired, but it went pretty well. No spot on floor press, so it was a heavy single, but not a maximum.
Friday, March 20, 2009
Training - Friday 20th April 2009
Other
Cycle: 30minutes moderate
Notes
Didn't manage to get to the gym for cardio, so did the obligatory session on the cycle at home.
Cycle: 30minutes moderate
Notes
Didn't manage to get to the gym for cardio, so did the obligatory session on the cycle at home.
Thursday, March 19, 2009
Training - Thursday 19th March 2009
Warmups
XTrainer: 10minutes (#4, 65-75rpm)
Main
Leg press: 3x12
Lying Leg Curl: 3x12
Machine Straight Rows: 3x12
Machine Bench: 3x12
Machine OH Press: 1x12, 1x8
Machine Rear Delt: 3x12
Cable Pushdowns: 2x12
Seated Calf Raise: 3x12
Machine Curls: 2x12
Notes
Bleh, now I feel sick. The weights used were not important enough to remember, but it was ending in a fairly heavy set of 12. The only thing I struggled with was OH press, becuase my shoulders got killed quickly off the bench. No carbs doesnt help much, nor much to eat prior.
XTrainer: 10minutes (#4, 65-75rpm)
Main
Leg press: 3x12
Lying Leg Curl: 3x12
Machine Straight Rows: 3x12
Machine Bench: 3x12
Machine OH Press: 1x12, 1x8
Machine Rear Delt: 3x12
Cable Pushdowns: 2x12
Seated Calf Raise: 3x12
Machine Curls: 2x12
Notes
Bleh, now I feel sick. The weights used were not important enough to remember, but it was ending in a fairly heavy set of 12. The only thing I struggled with was OH press, becuase my shoulders got killed quickly off the bench. No carbs doesnt help much, nor much to eat prior.
Wednesday, March 18, 2009
Training - Wednesday 18th March 2009
Other
Walking: 30-40minutes moderate
Notes
Walked ratbags to school and carried on for a bit longer. Saves doing some boring cycle later in the day.
Walking: 30-40minutes moderate
Notes
Walked ratbags to school and carried on for a bit longer. Saves doing some boring cycle later in the day.
Tuesday, March 17, 2009
Boxee
I have a bunch of media that I would like to play from my comfy seat.
So in my struggles I attempted to use MediaPortal, XBMC, some other thing that didn't want to work on Ubuntu or Windows, and finally Boxee.
I 'acquired' access to the released Boxee alpha, as my linux install did not work, just as my XBMC install did not work under Ubuntu (8.10). The windows install did not work under Vista. It would die on start up, same as XBMC and its apparently a common ailment.
I installed it on my main box (XP Pro, old CPU and GPU) and it worked OK, but with only 512megs it was starting to struggle. I installed another GB and it works a lot better.
They have since released another alpha, but I will not install that as it requires OpenGL 1.4, and my GPU only manages 1.3
Now, after spending time setting up my media names to be correct, and going through checking that everything worked (it did most of the time, but it wasn't great) I got some lovely Boxee action on my TV and computer.
Worked nicely, but I had to get off my butt to change programs.
But yesterday the Boxee Remote finally appeared on the iTunes applications store. So free downloading I performed, and I connected up to the host. Worked perfectly right out of the box.
Fantastic. There are two controllers, a button based one which is nice and simple, and a gesture based one where you wiggle your finger on the iPod and its harder to control but ok.
It doesn't, however, stop the Windows screen saver from taking over the PC, so if you are not watching Media, the screen saver will take over the PC and you have to manually stop that sucker. All in all, its a great little toy, and saves me spending money on a normal remote.
So in my struggles I attempted to use MediaPortal, XBMC, some other thing that didn't want to work on Ubuntu or Windows, and finally Boxee.
I 'acquired' access to the released Boxee alpha, as my linux install did not work, just as my XBMC install did not work under Ubuntu (8.10). The windows install did not work under Vista. It would die on start up, same as XBMC and its apparently a common ailment.
I installed it on my main box (XP Pro, old CPU and GPU) and it worked OK, but with only 512megs it was starting to struggle. I installed another GB and it works a lot better.
They have since released another alpha, but I will not install that as it requires OpenGL 1.4, and my GPU only manages 1.3
Now, after spending time setting up my media names to be correct, and going through checking that everything worked (it did most of the time, but it wasn't great) I got some lovely Boxee action on my TV and computer.
Worked nicely, but I had to get off my butt to change programs.
But yesterday the Boxee Remote finally appeared on the iTunes applications store. So free downloading I performed, and I connected up to the host. Worked perfectly right out of the box.
Fantastic. There are two controllers, a button based one which is nice and simple, and a gesture based one where you wiggle your finger on the iPod and its harder to control but ok.
It doesn't, however, stop the Windows screen saver from taking over the PC, so if you are not watching Media, the screen saver will take over the PC and you have to manually stop that sucker. All in all, its a great little toy, and saves me spending money on a normal remote.
Training - Tuesday 17th March 2008
Warmups
X-Trainer: 5minutes (#4)
Main
Sumo Deadlifts: Warmups, 185(407)x1, 205(451)x1, 225(495)x1, 235(517)xmiss, 185x5
Seated Leg Curls: warmups, 89x8x2
Stretch lower and upper
Notes
Lower back was sore going into this thanks to me staying up too late all the time and the upper was sore from yesterdays work... So hitting a deadlift 15kg below my best sumo is going OK. I was sore through the pec region and was expecting some cramps, but I only had a mild one following the final set of five. I will be very sore tomorrow.
X-Trainer: 5minutes (#4)
Main
Sumo Deadlifts: Warmups, 185(407)x1, 205(451)x1, 225(495)x1, 235(517)xmiss, 185x5
Seated Leg Curls: warmups, 89x8x2
Stretch lower and upper
Notes
Lower back was sore going into this thanks to me staying up too late all the time and the upper was sore from yesterdays work... So hitting a deadlift 15kg below my best sumo is going OK. I was sore through the pec region and was expecting some cramps, but I only had a mild one following the final set of five. I will be very sore tomorrow.
Monday, March 16, 2009
Training - Monday 16th March 2009
Warmups
Rower: 2minutes
Main
Reverse Purple Medium Grip bench: warmups, 160x3, 180x1, 190x1, 160x5
Lying Tricep Extension: warmups, 40x8, 60x8
Tbar Row: 20x8, 35x8, 50x8x2
Notes
Quick day, Westside Day. Felt OK considering my complete lack of anything recently. Mid back was not ready for the bench, so it hurt. I will be sore tomorrow.
Rower: 2minutes
Main
Reverse Purple Medium Grip bench: warmups, 160x3, 180x1, 190x1, 160x5
Lying Tricep Extension: warmups, 40x8, 60x8
Tbar Row: 20x8, 35x8, 50x8x2
Notes
Quick day, Westside Day. Felt OK considering my complete lack of anything recently. Mid back was not ready for the bench, so it hurt. I will be sore tomorrow.
Monday, March 9, 2009
Training - Monday 9th March 2009
Warmups
Xtrainer: 10minutes(#4, 65-70rpm)
Main
Sumo Deadlifts: warmups, 180(396)x3, 190(418)x3
Overhead Press: warmups, 80(179)x3, 85(187)x3
Other
Treadmill: 10minutes (1.0 Incline, 5.5-6.0kmh)
Notes
Was up too late yesterday so I didn't feel the greatest. The warmups for deadlift hurt, but the top sets went well. I would have gone for a third if it wasn't for my spine being a wimp. I am still having breathing issues with Overhead presses, but its better than last week. I think I have my current training plan set now. Just gotta keep consistent.
Xtrainer: 10minutes(#4, 65-70rpm)
Main
Sumo Deadlifts: warmups, 180(396)x3, 190(418)x3
Overhead Press: warmups, 80(179)x3, 85(187)x3
Other
Treadmill: 10minutes (1.0 Incline, 5.5-6.0kmh)
Notes
Was up too late yesterday so I didn't feel the greatest. The warmups for deadlift hurt, but the top sets went well. I would have gone for a third if it wasn't for my spine being a wimp. I am still having breathing issues with Overhead presses, but its better than last week. I think I have my current training plan set now. Just gotta keep consistent.
Friday, March 6, 2009
Training - Friday 6th March 2009
Other
Walking: 25minutes in the real world
Band cir cut(zercher, curls, tricep, pullaparts): Gx12x3
Notes
Got stir-crazy at home, so I disappeared out for a walk. Its hot and muggy, so I followed it up with a quick band circuit. Now I am hotter, but I have a glass of wine beside me.
Walking: 25minutes in the real world
Band cir cut(zercher, curls, tricep, pullaparts): Gx12x3
Notes
Got stir-crazy at home, so I disappeared out for a walk. Its hot and muggy, so I followed it up with a quick band circuit. Now I am hotter, but I have a glass of wine beside me.
Thursday, March 5, 2009
The Protein Book
Its been some time since Lyle McDonald released his book on more than everything that most normal people need to know about protein and exercise. Recently I have been lucky enough to get a copy of the book and so far I have read through the beginning chapters.
It is easy reading, but at the same time chock full of information, and multiple references to back any claims made.
This is about the only annoyance I find with the book, and its basically because I am lazy. Because of this laziness, I prefer references at either the end of the chapter, or at the rear of the book references linearly, aka, all chapters in one big blob, but numbered out. Mainly because when I want to check the reference in relation to an early chapter, it makes it easier for me to search out. I am sure there are others that find it OK, but I am lazy.
Lyle also makes some reasonably hefty recommendations for daily protein intake. I can see where he is coming from, but thanks to my slightly more clinical background, I would prefer to see a little more direct evidence on these before making them. The values are not outside of what is commonly consumed within the wider athletic population.
Now I just need to find the time to finish the book, then perhaps I can spend some time providing a complete review.
The Protein Book, and all of Lyle's other books at the store on his site. I am not involved in his affiliate program, but I waste enough bandwidth at his site leeching papers, so he needs some payback.
Thursday 5th March 2008
Warmups
Rower: 10minutes (#1, 3:14.9/500m)
Main
Sumo Deadlift: warmups, 135x8x2
Overhead Press: 60x8x2
Other
Treadmill: 30minutes (1.0incline, 5.5kmh)
Notes
Felt reasonable for the day. Rower was juts taking it easy, but the treadmill ate my ankles up until they went numb around the 20minute mark, so I decided to make the most of it and work through to 30minutes.
Rower: 10minutes (#1, 3:14.9/500m)
Main
Sumo Deadlift: warmups, 135x8x2
Overhead Press: 60x8x2
Other
Treadmill: 30minutes (1.0incline, 5.5kmh)
Notes
Felt reasonable for the day. Rower was juts taking it easy, but the treadmill ate my ankles up until they went numb around the 20minute mark, so I decided to make the most of it and work through to 30minutes.
Wednesday, March 4, 2009
Low-Carb Evangelist
Martin Berkhan across at leangains.blogspot.com has recently posted about the Low Carb Taliban.
Linking the Low Carb nutters to fundamentals is an excellent comparison. My favourite type is the Evangelist. Not content with sitting within their communities (google low carb forum, plenty out there), they have to go forth and spread their particular insanity around every other corner of the Internet.
Just looking through the commentary of Martins site shows there are plenty out there.
It's nice that they so believe in their lifestyle that they want to share the knowledge with everyone, but unfortunately like most zealots - there is no other way possible.
Any alternate evidence is dismissed without a second thought, never open to any critical analysis. The most extreme example hates all carbohydrate and are highly entertaining.
It doesn't help that the alternate group puts forward concepts like fat is more fattening than carbohydrate, and dismissing low carbohydrate all together.
Excluding the middle is always the best option for zealots.
Linking the Low Carb nutters to fundamentals is an excellent comparison. My favourite type is the Evangelist. Not content with sitting within their communities (google low carb forum, plenty out there), they have to go forth and spread their particular insanity around every other corner of the Internet.
Just looking through the commentary of Martins site shows there are plenty out there.
It's nice that they so believe in their lifestyle that they want to share the knowledge with everyone, but unfortunately like most zealots - there is no other way possible.
Any alternate evidence is dismissed without a second thought, never open to any critical analysis. The most extreme example hates all carbohydrate and are highly entertaining.
It doesn't help that the alternate group puts forward concepts like fat is more fattening than carbohydrate, and dismissing low carbohydrate all together.
Excluding the middle is always the best option for zealots.
Tuesday, March 3, 2009
Training - Tuesday 3rd March 2009
Warmups
X-Trainer: 10minutes (#4, 65-75rpm)
Main
Sumo Deadlifts: warmups, 180x3x2
Overhead press: warmups, 80x3, 80x2
Other
Treadmill: 10minutes(1.0incline, 5-6kmh)
Notes
First day back in just over two weeks. Its been a busy time with international travel and meetings getting in the way of routine. Considering this, everything else fine. Deadlifts went fine, not strong but it felt fine. Overhead press was easier than the last time I performed it, but I tried to pass out at the end of the last set, so I missed that rep. Need more cardio but that could be tonight. I did some walking while away (~5-6hrs non stop sightseeing... ) and I did an hour on Sunday night, so I did something.
X-Trainer: 10minutes (#4, 65-75rpm)
Main
Sumo Deadlifts: warmups, 180x3x2
Overhead press: warmups, 80x3, 80x2
Other
Treadmill: 10minutes(1.0incline, 5-6kmh)
Notes
First day back in just over two weeks. Its been a busy time with international travel and meetings getting in the way of routine. Considering this, everything else fine. Deadlifts went fine, not strong but it felt fine. Overhead press was easier than the last time I performed it, but I tried to pass out at the end of the last set, so I missed that rep. Need more cardio but that could be tonight. I did some walking while away (~5-6hrs non stop sightseeing... ) and I did an hour on Sunday night, so I did something.
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