Archive for December, 2009

2009 second workout

December 31, 2009

Goblet squats with 27kg dumbbell 120 reps. sweat like a pig
wanted to do side bends but my lower back is sending me some signals

will do the birddogs, spinal erector glute strengthening laters.

in 2009 i lifted 2Xbw
finally mastered the chin up. can do up to +16kg for 4
benched BW
got stronger
lost 10kg and gained it back in muscle
lost 4 inches off my waist

BUT all this are insignificant stuff

I also lost a loved one. I lost my grandmother. I wish she is somewhere and happy right now.
I also want my family to be healthy happy and safe for 2010 and onwards.

because family is what is best in life

2010 I’m feeling good baby


Chin Ups

December 31, 2009

Well if you notice, how i structure my workouts, usually around one of two big compounds and stuff..

For today, i loaded up my 14.5kg dumbbell, took my Spud Inc dip belt and went to the park.

Plate Halos
Scap Push Ups
Weighted chins 10×3 (70 seconds rest)
reality : 3/3/3/3/3/3/3/2/2/2=27 reps. so i + 1/2

rest 6 minutes, used 12kg dumbbell between knees.
Chins again 4/3/4/3/2/1/2/1/ = 20 reps, 1 mins rest
Bw chins 6,5.

total chin up today 61

Din’t row because my lower back is still busted. Rehab work

17.5kg dumbbell swings 60/40 = 100 reps 3 mins rest
17.5kg dumbbell swing 1 arm, 10 each.

going out now. feel like doing goblet squats, strict ones and maybe more pull ups tonight, the above was a 11am workout. see how it goes.

I still feel good and I’m confident of working out this injury , but i need to be patient. go back to my zerchers and take 20% off my 1Rm, and work on it for a month. get ready. but all these will be in 2 weeks. for now

chin ups , swings , push ups, goblets will be my bread and butter

Not smart enough

December 30, 2009

Apparently the previous workout, where i replicate my max effort deadlift was a dumb decision. I’m still weak and my body is not ready yet, but i was spurred on the moment to pulled it.

Thou shall always remember that i have a slip disc before 4 years ago and that took some sports out of me, this year was my fittest and strongest years, but that deadlift took some out of me, the only way is to take something back. I must learn to stop, call it a day, and do something else.

learn man learn, thats the only way to progress.

my lower back hurts a little on the left, not a little, hurts a lot, i been doing my physiotheraphy drills.

putting lotsa birddogs. and cat stretches. gonna do chins tmr. but proper programming is a must.

I’ll rehab it back. i been thinking of pure technique goblets and swings got my lower body for awhile

workout for these two days,
Spinal decompressions
Cat stretchs

Same same as Sat

December 28, 2009

Consolidate strength is not exactly wise to do, but i just wanna be sure i could do it

belted deadlifts to my same max as saturday
100kg X3
120kg X3
140kg X1 X2. the 2nd one almost din’t lock out

Zercher squat
60kg X5
80kg X5
100 kg X5
100kg X6

kinda getting the zerchers already on the depth as well. but somehow i always train better with a motivated friend.
went to a new gym today, it was a university gym. Great Ivanko plates lovely

Chin ups 50ish reps
warm up with them 15+ reps
ladder 1,2,3,4,5,6,5,4,3,2,1 = 36 reps

my lower back might be screwed so i’m going to do rehab mobility work for the nxt 2 days. no iron  for 2-3 days. time for a rest


December 27, 2009

Well it’s one of those sundays. this weekend my friends bailed on me both times. but it’s okay, real  reasons of course, you can’t train when u’re hungover , you can’t ball when you’re drunk.
Left for myself. In my room. there was only one thing to do.

Work on my shoulders again. my weakest link in the chain of movements, followed by my pushing ability.

The Stick on whole Body
Y,T,W,L 1 X12 ( was suppose to do 2 X12 )
Hindu pushups -10
12kg DB neutral grip standing press 1 X10
14kg DB  1 X10

Primary set
17kg DB 1 arm press . 6/6/6/7/7    ->1 min 30 seconds rest
14kg DB standing press Normal grip 2 X10

Hindu Push ups 100 reps

shoulder mobility felt awesome. dieselcrew is where it’s at for ur mobility needs

now to rest. Won’t be training on tues/wed for a full totally no iron no bw . still contemplating weighted chins tmr. I got my lower body and my push covered.

where the weak link this week? you got it, it’s my abs my obliques . 3 times a week n i get none. i do lotsa compound that hit the core. but weighted strength needs to be address. Tmr i shall dragon flag it through wif my weighted side bends with straps so be it.

10 hours after my workout today. stepped out of the shower. 1 arm shoulder press 19.5kg 1×3 both arms =))

en route to the quest of a 60kg military press.

oh and i tried fancy shmancy pullups explode to chin ups , got a few reps? and i fell down almost on my face. Bleachers

Greek Mythology and Life and Training

December 27, 2009

Watch out cause 2010, I’m gonna blow your mind, educate myself on all these myths and apply lessons and philosophy all over my strength training and my pursuit of a first class honors.

DEAD and BACK ! 140kg X 1 X 2

December 26, 2009

Seriously , I haven’t touched a barbell for 4 days. Just for today.
I slept earlier than usual
woke up went to the gym
did a diesel crew warmup
Gator crawls, dynamic hamstrings, hindu pushups

Deadlift Conventional
60kg X 3
80kg X 3
110 kg X3
130kg X 1 (BELT)

140kg x 2 X 1 (BELTED) ( PR)
It’s light to manymany people but to me it’s still 2 X BW. so I’m real happy. been chasing this.

130kg X 1

110kg X 13 reps in 4/3/3/3

Sumo Deadlift

100kg X 5 X4

felt something go in my lower back left? hopefully not

Weighted Chins with 16kg kettlebell 15 reps in several sets
Poor Man Glute Ham Raise at hamstring curl machine : 50 REPS

KettleBell swings 66 reps

went home a happy fat bastard.


MY xmas prezzie is a 2 X BW deadlift. awesome. mentally enriching .

not to consolidate the strength? won’t be pulling for the next 8 days. will do supplementary exercises.

have a nice day

No workout on Xmas

December 25, 2009

Hey my right trap/scapular is getting better.
bench press blowout is such a shamedame
Swam 500m since i live practically 100m from a swimming pool

Let’s hope i get the deadlifting tmr

Still Nursing Not Stopping

December 24, 2009


My right traps still a little Hurting bitches. and since i got no date for xmas eve, I just wanted to lull at home
But i can’t really do nothing in the quest for ________?

so i got a little work a little blood flowing anyway

Hindu Push ups NormalPush ups
220 reps
Goblet Squats 27.5kg 100 reps + 20 reps finisher

Swam a little.

merry xmas

I’m here, still pulling.

December 23, 2009

Still nursing my traps but i figured i get some bloood in it.
Crossfit style? hopefully not

121 Pullups chinup neutral grip. yea.