w4p1 – power up
Author: Karl
Activity: Weights
Training Partner: Dave
Calories intake: 4000+
Exercise calories: 307
Session : weights 1-2 warmup sets @40% 1rm.
Barbell Bench Press (60.0×10,70.0×10,90.0×4,90.0×5,100.0×2,80.0×4)
Barbell Bent Over Row (90.0×5,95.0×5,95.0×5,95.0×5,90.0×5)
Barbell Shoulder Press (60.0×5,60.0×5,60.0×4,55.0×4) (done)
Dip (10.0×8,20.0×6,20.0×5,20.0×5,20.0×5)
Pullups (10.0×6,10.0×6,10.0×6,10.0×5,15.0×4)
Barbell Shrug (180.0×10,180.0×10,180.0×10,180.0×10,180.0×10)
* = Increases
~ = Decreases
DAMAGE:Hip (steady)
NOTES: Little weak today dude to the session last night but i seemed to maintain in most and went up in a couple so that is good. Diet is being tweaked again to increase the calorie intake as weight gain is very slow. Also, i decided to try to make some cutting meals for when i start cutting again. Managed to make a 250 cal “pasta” bolegnese which fills you up like nothing else! Pretty happy with that. Everything seems to be on cruise control right now so i will make a huge update when it’s required.
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kpoint stair run
Author: Karl
Activity: Stairs
Training Partner: Louise
Calories intake: 2900 cal
Exercise calories: 250 cal
Motivation level : High
Energy Level: High
Sleep – 9.0 hr
12 sets 25:30 mins
Session was actually great i thought as it’s been about 6 months off stairs i would die in the ass. My quads killed a little on the last 3 sets but all in all i am pretty happy with the sets and the time. The previous times were about 30 minutes for 10 sets. Today after about 6 months off stair running and major cardio, i still managed 12 sets in 25 minutes. Not sure how i increased my time not training. Maybe it’s because i am less fatigued from weights these days. Still happy over all. Took less than 2 mins for recovery as well. By the time i walked about 50 meters i was breathing normally again.
w3p1 – Dead day.
Author: Karl
Activity: Weights
Training Partner: NA
Calories intake: 3280
Exercise calories: 357
Session : weights 1-2 warmup sets @40% 1rm.
Barbell Reverse Grip Bent Over Row (60.0×8,70.0×10,75.0×10)* (1rm)
Barbell Deadlift (60.0×10,105.0×10,120.0×6,120.0×6,140.0×3,160.0×2)
Straight Arm Push Down (60.0×10,65.0×10,70.0×10)*
One-Arm Dumbell Row (35.0×10,37.5×10)* (1rm)
Chin-Up (0.0×8,0.0×6,0.0×8)
Dumbbell Lateral Raise (30.0×10,30.0×10,30.0×10)*
Bent Over Low Pulley Side Lateral (20.0×10,20.0×10,25.0×8)*
* = Increases
~ = Decreases
DAMAGE:Hip, but not as bad as yesterday.
NOTES: Today was a weird type of day. Did a small warming up and started deads. Even at 100kg i was struggling today. But soon as i got to the second set of 120 something just clicked (not a spine bone breaking click but like energy increase) and it was all easy again. So i got back up to 160kg today and they felt easy. I really think i could of pulled up a PB today but i did bother, it wont be too long until i pull up that 180. Increased a lot of exercises today and I’m not sure why but i am not going to complain 
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w3p1 – hyper legs
Author: Karl
Activity: Weights
Training Partner: NA
Calories intake: 2900
Exercise calories: 325
Session : weights 1-2 warmup sets @40% 1rm.
Rehab box squat (60.0×10,70.0×10,80.0×10,80.0×10)
Leg Press (140.0×12,160.0×12,160.0×12)
Seated Calf Raise (110.0×15,120.0×15,120.0×15,120.0×15)
Seated Leg Curl (60.0×12,65.0×12,62.5×12)
Barbell Hip Thrust (40.0×10,40.0×10,40.0×10)
Standing Biceps Cable Curl (50.0×15,60.0×12,60.0×12)
Cable Triceps Pushdown (60.0×12,60.0×12,60.0×12)
* = Increases
~ = Decreases
DAMAGE:Hip (irritated)
NOTES: Slowing down the reps again to work this hip. Could feel it a lot through this session. So lighter weights more reps and slow pace.
Bit annoyed i can’t push harder but i want to fix this rather then make it worse.
w3p1 – hyper chest
Author: Karl
Activity: Weights
Training Partner: NA
Calories intake: 2450
Exercise calories: 550
Cardio:25 Min hill climbs on bike level 15-18 (8.2km)
Session : weights 1-2 warmup sets @40% 1rm.
Dumbbell Incline Bench Press (70.0×8,70.0×8,70.0×9)
Dumbbell Bench Press (60.0×8,60.0×8,60.0×8)
Straight Arms Dumbbell Pullover (32.5×9,32.5×9,35.0×8) * (1rm)
Cable Incline Fly (50.0×10,50.0×10,50.0×9,52.5×9)* (1rm)
Dip (0.0×12,0.0×12,0.0×12)
Preacher Curl (32.5×12,40.0×10,40.0×10)
EZ Bar Triceps Extension (30.0×12,35.0×8,35.0×8)
Dumbbell Seated Bicep Curl (30.0×10,30.0×10,30.0×10)*
* = Increases
~ = Decreases
DAMAGE:Hip (feels better)
NOTES: Started the day off with phsyio in the morning. Hip is about 80% better but had to have some massage and trigger point and it caused a lot of pain. Especially the elbows in the hamstring. He said keep doing what i am doing. It’s feels heaps better, but i have a small limp action dude to the massaging. Then it was gym time. On the incline bench i wanted to get to 37.5 db’s today but on the first set of 35 some how my left arm came out and tweaked the shoulder a bit. When i tried the 37.5′s i couldn’t push up the first rep. So i’ll try again next time. Finished off with some bike hills climbs just to kill my hip more. Started at level 15 and finish at 18 for the climbs. I was sweating like a fat man resisting a cake. Felt the hip for the first 4 minutes but it was ok after that.
w2p1 – hyper back
Author: Karl
Activity: Weights
Training Partner: NA
Calories intake: 2980
Exercise calories: 550
Cardio: light cardio with Tristan not good result this week due to him hurting his back.
Session : weights 1-2 warmup sets @40% 1rm.
Dumbbell Front Raise (30.0×10,40.0×10,40.0×10)
Dumbbell Bent Over Delt Raise (25.0×10,30.0×10,30.0×10) *
Hang clean + push press (45.0×8,45.0×8,45.0×11)
Standing Low Pulley Deltoid Raise (20.0×10,25.0×10,25.0×10)*
Wide-Grip Lat Pulldown (75.0×10,85.0×8,85.0×8)
Face pulls (50.0×10,50.0×10,50.0×10,55.0×10)*
V Bar Pull Down (70.0×10,75.0×8,75.0×8)*
* = Increases
~ = Decreases
DAMAGE:Hip (feels better)
NOTES: Run wasn’t good at all Tristan back started to hurt after 10 mins so the rest of the time was walking fast so it wasn’t a good run at all today. As for the weights Just another session but i did it fasted today and had a 17 hour fast. Still feeling pretty good and slowly making progress.
w2p1 – power lower
Author: Karl
Activity: Weights
Training Partner: NA
Calories intake: 3085
Exercise calories: 400
Session : weights 1-2 warmup sets @40% 1rm.
Barbell Full Squat (60.0×10,80.0×10,100.0×6,110.0×3,120.0×3,80.0×10)
Barbell Lunge (60.0×6,60.0×6,65.0×6)
Lying Leg Curls (65.0×10,65.0×10,65.0×10)
Standing Calf Raises (140.0×10,200.0×10,200.0×10,200.0×15)
TRI SET
Cable Crunch (60.0×12,70.0×12,80.0×12)
Hanging Leg Raise (0.0×15,0.0×15,0.0×15)
Plank (1 mins x 3)
* = Increases
~ = Decreases
DAMAGE:Hip (feels better)
NOTES: I did another Yoga session today and i was shaking like a wet dog through a lot of it. But i felt great afterwards. Good session. It definitely helped me with my hip. But i had to be careful with squats today as i can feel the hip on the very bottom of the rep . Had my power lifting mate who turned up commenting i would be able to squat more if i fixed my hip mobility issues which is pretty bad so i am working on a plan to fix that. I’ve had virtually 0 hip flexion since i was a kid. Squats felt good though i did 3 reps at 110 then immediately 120 x 3. Felt strong and great.
20 tips to help you keep lean
Author: Karl
Via – Simplyshredded.com
20 Tips For Torching Fat: Use These Rules Of Thumb To Help You Get Lean
We’ve compiled 20 nutritional tips to help you burn off your unwanted fat and keep it off.
1. Be Multi-Ogranic
Sure, it’s pricier, but organic beef and dairy are worth the extra bucks. U.K. research shows that organic milk has about 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500% more conjugated linoleic acid (CLA) than cows who ate grain.
Since omega-3s and CLA can both help you drop fat as well as gain muscle, it makes sense to shell out the extra cash for organic cheese, cottage cheese, milk, and yogurt as well as grass-fed beef.
Rock Climb
Author: Karl
Activity: Climbing
Training Partner: Nicho
Calories intake: 2,670
Exercise calories: 300+
Another rock climbing session today. I bought a harness because i am sick of getting my nuts squashed from the hire ones.
I will grab shoes at a later date. But i had a few good climbs today. Nichos first time and he did pretty good too.
Session : 2 Hours
w2p1 – Power up
Author: Karl
Activity: Weights
Training Partner: NA
Calories intake: 3418
Exercise calories: 321
Session : weights 1-2 warmup sets @40% 1rm.
Barbell Bench Press (65.0×10,80.0×6,90.0×4,90.0×6,90.0×6)
Barbell Bent Over Row (85.0×6,95.0×5,95.0×5,95.0×5,95.0×5)*
Barbell Shoulder Press (60.0×5,60.0×2 (canned),50.0×8,50.0×8,50.0×8)
Dip (10.0×8,20.0×7,20.0×5,20.0×6,20.0×5) * (1rm)
Pullups (0.0×8,10.0×6,10.0×5,10.0×5,12.5×5)* (1rm)
Barbell Shrug (180.0×10,180.0×10,190.0×10,190.0×10,200.0×10)
* = Increases
~ = Decreases
DAMAGE:Hip (feels better)
NOTES: Starting to get my energy and strength back which is great. The past couple of weeks have been subpar with training. This week i feel fresh and ready to go. Not sure why though. I’ve increased my calories again up to avg 3200-3400 to add some weight. Over the last 6 weeks i am 9200 calories over calculated maintenance. This should have added an extra 1-2kg of weight on. Well i have gone from 78.2 to 78.6. So i am not gaining weight. I am getting leaner (getting lat veins now). So i guess another calorie increase needs to happen. But today i felt really good and strong. I think with a spot i could have beaten my PB which is 100×4.