July 19, 2009 prep work

July 19, 2009 prep work
close grip bench, explosive 5x8
Cross face extensions 3x10 @20lbs
Dips superman style 5x5
bent over rows overhand grip 3x10 @50kgs
low row leaning forward 4x6 @ 40kgs
cross cable reverse flyes up-down light 25lbs? 3x10
Bentover lat

Box squats 8x2 (start of cycle)

Week 1 - July 18, 2009 - Squats and deadlifts

Box squats 8x2 @60kgs
speed dls 6x1 100kgs
back extensions 3x12
Lat pulldowns, wide grip 5x8 @55kgs
Cable shrugs heavy 5x3 190lbs?
Abs
-kneeling cable crunches @30kgs

Front squats

Front squats - 6x2 @57.5
rdl - 6x5 @70kgs
pull throughs 3x10 @22.5kgs
lat pulldown close close grip grip 3x8 @60kgs
Heavy shrugs barbell try >90 kgs for 3 to 5 reps hold at top, did 5x6

ab circuit
-heavy standing crunches

Attachment includes the note

Db press incline

Db press incline, go heavy 5x5 @45lbs
skull crushers 10x3 flat bench @20kgs
supported rows 6x4
face pulls 1 set of 16 at 20kgs
dips bw 5x5
front raise + w raises + bent over lateral raises 12x3 use light weight @ 10lbs
Finisher tricep pressdown 100 used cable machine for this

Metabolic workout

Power cleans - was able to watch starting strength (power cleans). Great deal of instructions there.

super sets 3 to 5 rnds
a1)db press 45 lbs each
a2)single arm rows 50 lbs

b1)single leg deads 30lbs
b2)bulgarian squats 30lbs each arm

c1)db overhead pres 30 lbs each arm
c2)db high pulls 20 lbs each arm

Mobile posting test!

This is just a test

July 5, 2009 Squat and Deadlift

July 5, 2009 Squat and Deadlift

front box squats 8x2 @ 50kgs

• avoiding bands for now, sticking to the basics as I try to recover.  I hurt my back last year and wasn't really pushing that much with regards to squats and deads.  Chose front squats to change things a bit, forcing me to keep a more upright torso.  Would be sticking to front squats for the next three weeks and hope to push max to 70 to 80kg range.
  

deadlift off blocks, Max

• progression
• 70kgs 1x8
• 80kgs 1x4
• 90kgs 1x2
• 105kgs 1x1
• 115kgs 1x1
• 130kgs 1x1
• 135kgs 1x1
  

good mornings 5x5 @55kgs

• shoulder width stance
  

lat pulldowns 8x4 @ 60kgs

negative chin ups 3x3 5sec. count

weighted sit ups 3x12 @15kgs

July 4, 2009 Bench [speed day]

July 4, 2009 Bench [speed day]

Speed bench 6x3 @ 45kgs + light bands (looped at higher portion of bench)

• started with the bnd on the lower portion of bench, but it was too slow.  Moved the band higher and it was okay. 
  

Close grip, foam press

• worked up until 95kgs and decided to stop, though I think I could make 100 or 105kgs.

JM press dumbells 12x5 @ 25lbs per arm

Supported Rows 8x4 @ 40kgs

• used cable machine
  

Face Pulls 10x5 @ 20kgs.

• moderate tempo with slight pause at max contraction.
  

Finisher, 20 sec. work 40 sec rest, as many push ups as possible

I'm back training! Haven't sold my gym equipment yet, blame it on the shitty financial crisis. Anyway, I started today with box squats and speed deadlifts, but got to cut my training short since I have to go home. I would be posting my training plan in the coming weeks.

for sale gym equipment

Sad to say it but I am selling my home gym due to some unfortunate life changing event.  They had served me very well in achieving my goals. Rest assured I'll still be pursuing my strength goals, though in less than ideal setup.  Hope these tools would help you with your own goals.
(better pictures would be provided later and other items would be posted soon)


for sale gym equipment
1pc - Power Cage - P11,000

rubber coated plates (2" bore) for olympic bar (P70/kg)
2pcs. - 20kgs - P2800
2pcs -  15kgs - P2100
2pcs -  10kgs - P1400
2pcs -   5kgs -  P700
2pcs -   2.5kgs - P350
2pcs -   1.5kgs - P210

power grab olympic plates (P60/kg)
2pcs - 15kgs - P1800
2pcs - 10kgs - P1200
2pcs -   5kgs - P600

1 pc. olympic bar - P3,000
(image for olympic bar only)

Heavy Duty Utility Bench (red) - P9000

Heavy Duty Flat Bench (grey) - P3500
(picture to follow)

T-Nation.com | Pimp Your Workouts With These 4 Simple Tricks

T-Nation.com | Pimp Your Workouts With These 4 Simple Tricks: "Your nervous system has direct control over your muscles. Problem is, many of us walk into the gym in a daze, either straight from work or right out of bed. Well, if you're half asleep, so is your nervous system. This severely impedes your ability to generate maximum force with each exercise. In other words, a lazy nervous system keeps you from recruiting more muscle fibers.

The good news is there's an easy fix to this problem. Here's what you should do to fire up your nervous system:

Jump rope for 1 minute
Rest for 15 seconds
*Run at top speed for 10 seconds
Rest 15 seconds
Hang from a pull-up bar for 15 seconds

*If there's no room to run, perform maximal bodyweight jump squats for 10 seconds.

These three simple exercises take only two minutes, but they do wonders for your workout performance. The rope jumping and sprint 'wake up' your nervous system; the hang opens the intervertebral space in your spinal column to free up nerve transmissions to your muscles. (This is akin to taking the kinks out of a garden hose.)"

I would try this out in my next workout.

Somewhere out there, a little girl is warming up with your max.

Alwyn Cosgrove's blog

Alwyn Cosgrove's blog: "Fat burning 101
How do we actually lose fat? What do we mean by fat 'burning'?
Here's a very simple, (dumbed down) explanation of what actually goes on to create a fat loss effect."

Read on....

Alwyn Cosgrove's blog

Alwyn Cosgrove's blog: "Methods are many, Principles are Few,
Methods may change, Principles never do"

Long time no post!

It had been a long time since I posted here. I was quite busy the past few months with work. Would resume my logs shortly.

Notes Oct7 to Oct20

Diet:
Currently maitaining 5 to 6 meals a day. Not to strict with micronutrient partitioning, just avoiding junk food, softdrinks, too much fat. Probably getting more than 140g of protein.

Supplementation:
Surge for post workout drink + 3-5gms of creatine
Biotest BCAA 3 a day in between meals on non-training days, 5 on training days 1 each before and after workout
GNC fish oil, 1 after each meal
GNC mega men sport multivitamins, 2 tablets per day
Biotest Metabolic Drive in the morning and before sleeping.
Spike 15 minutes before training
Not getting enough water, need to work on that

Recovery:
about 6 to 7.5 hrs of sleep

Current status:
No pains or aches so far. No signs of fatigue or depression to indicate overtraining. No trouble falling asleep. Seem to be getting enough rest both for work and training. Could probably add another training day (low intensity cardio perharps of focus on explosive movements). have not weight myself yet or obtained body fat% reading.

October 20, 2007

October 20, 2007

bench press 2 inch off chest
-worked up to 175lbs, failed at 185lbs for two attempts

Press downs
6x6x100lbs

Dips
3x5

Cable shrugs
5x10
-150 lbs for first set, 170 lbs for second set, 180 x3 sets, used Free Motion cable machine

Cuban press (inclined)
3x10x10lbs

Tabatha style bike

October 18, 2007

October 18, 2007

Lock-out deadlifts
-worked up to 455lbs, used belt and straps, the power cage's holes set the bar mid knee level, ensured proper form. Tried to ad 10lbs more, bar didn't move

Pull throughs
5x6x120lbs

Lat pulldowns (butterfly grip)
3x10x100lbs

EZ bar curls
3x12x40lbs (don't know how heavy the EZ curl bar is)

Preacher curls (DB)
3x12x15lbs

HIIT 2:1 for 5 rounds
-used recumbent bike

Note: slight uneasiness on left knee, but was gone after a hot bath

October 14, 2007

HIIT 2:1 for 10 rounds, using row machine