2016 Training

Hey Guys,

It's been ages since I've posted on this Blog, I have still been training, but I have been training more of a bodybuilding style split these days. Focussing on the quality and control of each rep instead of focussing on weight.

Bench

10 x 5


205lbs

1. 205 x 5
2. 205 x 5
3. 205 x 5
4. 205 x 5
5. 205 x 5
6. 205 x 5
7. 205 x 5
8. 205 x 5
9. 205 x 5
10. 205 x 8 (rep out set)

Flat Bench Press

5 x 10

1. 180 x 10
2. 180 x 10
3. 180 x 10
4. 180 x 10
5. 180 x 10

Dips (Chained)

5 x 10 

1. 1 Chain x 10
2. 1 Chain x 10
3. 1 Chain x 10
4. 1 Chain x 10
5. 1 Chain x 10

Barbell Incline Press

4x6-8

1. 135 x 8

2. 135 x 6

3. 115 x 6

4. 115 x 6

Incline Dumbbell Flyes

1. 20lbs x 12
2. 20lbs x 12
3. 20lbs x 12
4. 20lbs x 12

Tuesday Training 1/10/2012- RKC Shoulder Shock Ladder

Tuesday Training 1/10/2012- RKC Shoulder Shock Ladder


 1. Military Press- (1,2,3) x 4 135lbs    S/S     Chinups- (1,2,3) x 5 11lbs

Getting Ready for The Overhead Press

2. Lat Pulldowns 3 x 10

3. Arms: Dumbbell Curls 2x10 with 35lbs

4. 100 bodyweight squats

Sunday Training 01/08/2012

Sunday Training 01/08/2012- RKC Shoulder Shock Ladder


1. Military Press- (1,2,3) x 5 135lbs    S/S     Chinups- (1,2,3) x 5 11lbs

2. Back: Hammer Strength Back Machine 90lbs 3x10

3. Arms: Cable Preacher Curl 2x10

4. 150 bodyweight squats

Training on Thursday 1/5/2012

Training on Thursday 1/5/2012 RKC Ladder

I have developed an inguinal hernia on the left side of my abdomen, until after the operation I will not be able to do Heavy Deadlifts and Squats. I will be focusing more on Upperbody work (weak point) from now on until after I have the surgery done.

1. (1,2,3) x 4 Strict Military Press 135lbs S/S with Weighted Chinups (1,2,3) x 4 (11lbs)

2. Hammer Strength Back Machine (different from last time) 3x8

3. Arms: Machine Preacher Curls 3x 12

4. Bodyweight Squats: 100 - Cramped up so needed to split up in small sets.
- 1.40 reps
- 2. 20 reps
- 3.20 reps
- 4 20 reps

Tuesday Training 01/03/12- First training session of the year

Tuesday Training 01/03/12- First training session of the year
RKC 6 Week Shoulder Shock Ladder


1. (1,2,3) x 3 Millitary press with 135lbs s/s with (1,2,3) x 3 Weighted chinups with 5kg

2. Assistance Work: Machine Rows 90lbs 3x8

3. Arms: Barbell curls 2x12 70lbs

4. 50 bodyweight squats

Sunday Week 3 Day 1 Training 12/18/11

Sunday Week 3 Day 1 Training 12/18/11 Reg Style Training

1. Back Squat- 12 x 2 with 315 with 90 seconds rest circa.

                                                                         5th Double

                                                                         Final Double


2. Bench- 215lbs x 20 singles 60 seconds rest

3. Chinup max single 45lbs plate followed by 2 sets of timed holds at top of chin up position

Thursday Training 12/15/11

Thursday Training 12/15/11




1. Clean and press- 25 singles with 135lbs

2. Weighted Sit ups - 5x5

Tuesday Training 12/13/11 Week 2 Day 2

Tuesday Training 12/13/11 Week 2 Day 2


1. Rack Pull- 325lbs 10x3 at around 60 seconds rest followed by
- 155lbs Rack pull 1x20


2. Bicep curls 70lbs for 25 reps then reverse grip bent over rows for 35 reps.

Sunday Training 12/11/11

Sunday Training Reg Style Part 3 Week 2- 2nd week back into training

1. Barbell Full Squat- 315 x 8 doubles (total 16 reps) 90 secs rest

2. Bench- 215lbs x 15 singles 60 seconds rest

3. Chin-ups- 13kg x 15 singles 60 seconds rest

Thursday Training 12/08/11

Thursday Training 12/08/11

1. Barbell Clean and Press- 135lbs x 15 singles at 60-90 seconds rest

2. Strict Barbell Curl- 90lbs 6x2

Tuesday Training 12/06/11 Day 2

Tuesday Training 12/06/11


1. Rack Pull- 315lbs 10x3 then 135lbs 1x20

2. Hammer Curl 8x3 with 40lbs

Fucked off

Sunday Training 12/04/11

Sunday Training 12/04/11


1. Back Squat- 315 x 4 doubles (total 8 reps) 90 seconds rest

2. Bench- 215lbs x 10 singles 60 seconds rest

3.Weighted Chinups 13kg x 10 singles 60 seconds rest


Left Gym

Solo Piano Recital

Finally Finished everything for Music Conservatorium and gave my Final Piano Recital at my University. Back to training!!!

Recital Program:

Johann Sebastian Bach (1685-1750)

- Prelude and Fugue XVI in G minor BWV 885 

Ludwig Van Beethoven (1770-1827)

- Piano Sonata No. 5 in C minor, Op. 10 No. 1

Frederick François Chopin (1810-1849)

-Nocturne in B-flat minor, Op. 9, No. 1

-Scherzo No. 2 Op. 31 in Bflat Minor

Franz Liszt (1811–1886)

-Transcendental Etude No.10 in F minor "Appasionata"

- Liebesträume No.3 Dream of Love

Solo Piano Recital

After taking a week off from training, I finally gave that recital, and there's 1 more to go.

Playing Liszt Etude No.10 in F minor

Sunday Training 11/20/11

Sunday Training 11/20/11- Transition Phase

1. Bench Press Max out- PR 245lbs

2. High Incline Db Bench- 70lbs x 7

3. Light Dumbbell Swings- 40lbs x1x50 reps

                      Did a few reps of Snatches with 110lbs

Tuesday Training 11/15/11 Reg Style Training Part 2 Week 3 Day 2

Tuesday Training 11/15/11 Reg Style Training Part 2 Week 3 Day 2

1. Bench- 20x1 with 200lbs @ 20 seconds rest

2. Weighted Chin-ups - 10kg plate 10 x 1 @ 20 seconds rest

3. Renegade Rows with pushup between reps- 50lbs dumbbell per arm- 5x5 @ 60 seconds rest

Back to piano practice.

Sunday Training- 11/13/11 Reg Style Training Part 2 Week 3 Day 1

Sunday Training- 11/13/11 Reg Style Training Part 2 Week 3 Day 1


1. Barbell Back Squat- 325 x 7 singles with 20 seconds rest then used 225 to do 35 singles

Left Gym

Thursday Training Part 2 Week 2 Day 3 11/10/11

Thursday Training Part 2 Week 2 Day 3 11/10/11


1. 1 arm Dumbbell Military press- 5x5 with 55lbs dumbbell @ 90 seconds rest

2. High Pull- 15x1 with 190lbs @ 40 seconds rest

3. Barbell Curl- 10x1 with 140lbs @ 40 seconds rest.

Left Gym.

Tuesday training 11/08/11 Reg Style Training Part 2 Week 2 day 2

Tuesday training 11/08/11 Reg Style Training Part 2 Week 2 day 2




1. Bench- 20 singles with 200lbs @ 40 seconds rest

2. Weighted Chinups- 20 singles with 10kg plate @ 40 seconds rest

3. Renegade Rows with push ups- 50lbs dumbbells- 5x4

Left Gym.

Sunday Training- 11/06/11- Part 2 Training Week 2 Day 1

Sunday Training- 11/06/11- Part 2 Training Week 2 Day 1 Reginald Style Training




1. Squat Singles- 15x1 with 325lbs @ 40 seconds rest.

                                                              15th (final single @ 40 seconds rest)

15th Final Single with 325lbs

2. Dumbbell Snatches 5x3 per arm with 85lbs (5lbs heavier than last week) @ 60 seconds rest.


3. Burpees 1x25

Left Gym.