Multi Ply Phene

[Daniel]

Thought I would post my log on here, someone might be able to see some thing that I cant see that I need to work on. After the disopointing weekend at Waikato BOP Champs lol I still cant believe the day I had :oops: . weighed in 117.2kgs at comp as full as I could get lol.Squats I couldn’t get depth in my squat suit ( note to self do not wash you suit 3 weeks out from comp) hahaha bench was just as bad. Owell gota have the bad days to have the good ones lol

Monday, 16 April 2012

(DE) Bench

Bench press 80kgs 9sets of 3reps

Bench press off pins 4sets of 10reps

Dumbbell Shoulder Press 4 sets of 15reps

Hammer curls 4sets of 15reps

One arm dumbbell Tricep extensions 4sets of 15reps

Cable curls 4sets of 20reps

Rope Tricep push downs 4 sets of 15reps

Cable pulldowns (abs)

Focusing a lot on bar speed at the moment as on my Bar speed on (ME) days has slowed right down, also Keeped the intensity high got a pretty good pump in the arms tonight

[Daniel]

Tuesday, 17 April 2012

(ME) Deadlift off 3inch block

60x5

60x5

100x5

140x5

180x3 added 50 Centurion straps down

200x2

220x2 straps up added Toro Leaver belt

240x1

250x1

260x1

270x0

Light Rack pull 4x10

Lat pull downs 4x10

Pull throughs 4x20

OK session, didn’t pull the Toro leaver over so the belt was loose. Sled Drag Tomorrow with more hamstrings.

[tomleegolf]

Hard luck on Saturday Dan. You werent far off depth on squats, man that was hardcore your nose started bleeding on ur first attempt lol. What was wrong with ur first bench? Touch too low?

Are u doing north islands?

[Daniel]

Cheers Tom.

LOL yea my nose always bleeds bro lol, bench just couldnt find my grove it felt like I was benching flat back haha

[Daniel]

Wednesday, 18 April 2012

What a long Day, Drove Te Aroha to do a bit of jib stopping today for habitat for humanity but no one was home arrrrr so drove all the way back to Hamilton to habitat for humanity Restore and did some jib stopping for them there.

Training:

Sled drag for 10 mins 3 plates

Light-bar shrugs 4x12

Seated row 4x12

Hamstring Curls 4x10

Cable pulldowns (abs)

Not bad session done and dusted in 40 mins, thanks to a fat line of dmaaa a? was ok lol not as good as a big bowl of ice to get the party started lol na just joking :pfft: :pfft: . I had a strong coffee

[steak]

good to see you logging bro.

Good volume going on 8)

[Daniel]

good to see you logging bro.

Good volume going on 8)

Cheers Steak.

23/4/2012

(DE) Decline Bench

9sets x 3reps 100kgs + 50lb band tension

Close grip lockouts: 3sets x3 reps

Dumbbell Shoulder press: 4sets x 15reps

Bent over row: worked my way up to 220kgs for 3sets x 3reps

Dumbbell Curls: 4sets x 15reps

Triceps bar push down 4sets x 15 reps

Ab Wheel ? WTF :pfft:

Good session bar speed was good. Pretty happy with bent over row I have only been able to do 1 sets x 3 not sure were 3x3 come from but fuk it :pfft: . (ME) tomorrow not sure what I’m going to do yet mmmm maybe some chain suspended good mornings or sumo DL. A fuk it I’ll just wing it :twisted:

[soundsgood]

Not bad session done and dusted in 40 mins, thanks to a fat line of dmaaa a? was ok lol not as good as a big bowl of ice to get the party started lol na just joking :pfft: :pfft: . I had a strong coffee

Don't act like you've never snorted pure DMAA hahaha :pfft:

Nice trains bro. Can't wait till after my bb comps then I can come push some heavy tin with ya.

[Daniel]

Don't act like you've never snorted pure DMAA hahaha :pfft:

Hey come on bro thats how rumors start :pfft: and I would never do a thing like that bro Honestly :shifty: :pfft:

Nice trains bro. Can't wait till after my bb comps then I can come push some heavy tin with ya.

yea bro keen as

[Daniel]

Tuesday, 24 April 2012

(ME) Chain Suspended Good Morning

Bar x 5

65kgs x 5

85kgs x 5

105kgs x 5

125kgs x 3

145kgs x 2

165kgs x 2

185kgs x 2 PB \:D/

205kgs x 1 PB \:D/

Sumo Deadlift with 40kgs

140kgs 3 sets x 3reps

Hamstring Curls 4 sets x 15 reps

Cable pulldowns (abs)

Good session pretty happy with the PB’S.

Will be putting on my new Super Kat on Thursday for (ME) only 3 boards though.

Will upload video soon.

[Daniel]

[Daniel]

Wednesday 25/04/2012

Went to a fun day event in Waitangi at Blacksmiths Bar

Events were:

Keg lifts

Car pull

Rowing machine

Target shooting

Tyre hoist

Yoke walk

Was a fun day ended up placing 3rd won $200 dollars not bad, There was not much in it between 1, 2 and third

Thursday 26/04/12

50kg Dumbbell Shrugs 4 sets x 20 reps

Lat pull down’s 5 sets x 5 reps –whole stack

Hamstring curls 5 sets x 5 reps almost whole stack

Hamstring curls 4 sets x 20 reps half the stack

Ab Roller

Fast session for me done and dusted in 20 mins, my hamstrings were killing me hahaha

[soundsgood]

Sounds like a fun day yesterday bro, I'm guessing the Rowing machine was your nemesis :pfft:

Those Suspended chain Good morning look pretty brutal. Keen to give them a go at some stage.

[Daniel]

Sounds like a fun day yesterday bro, I'm guessing the Rowing machine was your nemesis :pfft:

Those Suspended chain Good morning look pretty brutal. Keen to give them a go at some stage.

Well you would not believe this but I smoked the Rowing well for me it was smoked haha, placed first in it I think did 500m in 1min 30sec ??? I was like what the fuk hahah. yea the suspended GMS are mean my fav at moe when you in your off session you will have to give it a go.

[Daniel]

27/04/12 (ME) Bench press off 3 boards

60kgs x 5

60kgs x 5

100kgs x 5

140kgs x 3

160kgs x 2

Added boards

180kgs x 2

180kgs x 2

Added my new super katana and boards

0 LOL

Incline bench close grip

60kgs x 5

100kgs x 1

Tweaked something in my arm not sure what happened there but my arm is in some pain left it there will finish off tomorrow night with (DE) Squats.

I tried to break in my shirt by myself ha-ha; I know what I was thinking right ha-ha. I could barely get my arms to spread to grab the bar ha-ha I think I’ll leave my super katana alone for a bit and work on a few other things.

[Daniel]

Sunday, 29 April 2012

Front Delt raises 4 sets x 20 reps

Side Delt raises 4 sets x 20 reps

Seated Row 4 sets x 15 reps

Olympic Bar curls 4 sets x 15 reps

Dumbbell Skull Crusher 4 sets x 15 reps

Ab wheel

Arm still playing arrrr fuk it should come right

[Daniel]

Monday, 30/04/12

530am Wake up

some streching moves hahaha

15mins stretching

20 mins cardio – stationery bike

Ab Roller

Done in 40 mins

Then had some breakfast

Omelette

½ cup rolled oats with yogurt and milk

Coffee x2 :pfft

[Daniel]

Monday, 30 April 2012

(DE)Dynamic bench Decline

Bar x 10reps + Red Kilo Band 20inch 20lbs

Bar x8reps + Red and Black Bands 20inch 50lbs

60kgs + Red and Black Bands 20inch 50lbs

100kgs 9sets x 3 reps + Red and Black Bands 20inch 50lbs

Decline Bench

60kgs 3 sets x 10reps + Red and Black Bands 20inch 50lbs

¼ Dips

Body weight x 10reps

Body weight + 20kgs x 6

Body weight + 40kgs 0 arm played up

Full dips

Body weight 4 sets x 10 reps

Dumbbell Shoulder press (palms facing me)

5 sets x 15 reps 20kgs

One Arm Dumbbell Preacher curls

5 sets x 10 reps 20kgs

Triceps Rope push downs

4sets x 15 reps-Stack

Notes:

Bar speed slowed down too much on (DE) Bench will look at dropping the bands for a bit and really focus a lot on the bar speed. Another thing I really need to work on is stop been a pussy with the bar and just let it come down faster, I think been more aggressive with the bar will help with this. Mind you I have a few of trust issues going on with my gear at the moment hahha, more time in the gear will fix this hopefully.

[Daniel]

Tuesday, 1 May 2012

(ME) Max Effort Day

Suspended Chain Good Mornings

65kgsx5x5

105kgs x 5reps

125kgs x5reps

145kgs x 5reps

165kgs x 2 reps

185 x2 reps

205kgs x 1

225kgs x 0

Sumo Deadlift with straps down in Titan Centurion

140kgs x 3reps x 3sets fast sets

Lat pull downs in front

half the stack 4sets x 15reps

Cable Pull Through’s

3sets x 15reps –stack

Ok session I forgot to add my suit with the straps down for the GM’S to add support for my hips. Long day today made me a cocktail of stems to get me going at 7:30pm mmm let me see I had had 1/2gram of pure Anhydrous Powder ¼ gram of Dm.... 1scoop of a pre workout :pfft: then a slap in the face I was good to go :pfft: .And yes I will sleep on this like a baby :pfft:

[steak]

nice cocktail :pfft:

[Daniel]

nice cocktail :pfft:

Thanks bro do you want to try one? :pfft:

Friday, 04/05/2012 Max Effort (ME) Day

Bench incline

Bar x 5

40kgs x 5

60kgs x 5

80kgs x 5

100kgs x 3

120kgs x 1

Left it there left arm played up, looks like I have got tennis elbow arrr

Bench incline

60kgs x 6 sets x 15 reps

Bench lockouts (form chest)

100kgs x 3 sets x 10 reps

Front delt Raises 4 sets x 10 reps 20kgs dumbbell

Side delt raises 4 sets x 10 reps 20kgs dumbbell

Dumbbell Tricep extensions 4sets x 10reps 30kgs

Hummer Curls

4 sets x 15 reps 20kgs

Tricep bar push downs

6 sets x 20reps ¾ the stack

One arm pulley curls

4 sets x 15 reps

Notes:

Good session apart from my tennis elbow thing, I will be continuing to train with my tennis elbow but I will be dropping a few exercises that flare it up and start rehabbing it.

[Daniel]

Saturday, 5 May 2012

Dynamic Day (DE)

Super Speed Deadlifts

150kgs x 9sets x 2 reps

Bent over row wide grip

60kgs x 20reps

100kgs x 15reps

140kgs x 15reps x 4 sets

Leg extensions

5sets x 15 reps

Hamstring curls

5sets x 5reps – ¾ stack

Good fast session today. Took forever to get to the gym today was sorting out my Kiwi Strength T-Shirts at the printers all sorted now though and ready to start shipping for $25 NZ dollars with a Flat $5 shipping fee :pfft: , hoodies coming very soon.

Front

Back

[Daniel]

Monday, 07/05/2012

Dynamic Day

Did some warm up exercises for my tennis elbow.

Bench Press

90kgs x 9sets x 3 reps

Close grip bench

60kgs x 15reps x 4 sets

¼ Dips

Body Weight x 10

Body weight +20kgs x5

Body weight + 40kgs x5reps x 4sets

Body weight x 10 x 4sets

Dumbbell incline bench

40kgs x 4sets x 8reps

Dumbbell incline bench

20kgs x 4sets x 15reps

Seated Dumbbell shoulder press

20kgs x 4sets x 20reps

Rev one arm tricep cable push downs

4sets x 15reps

Cable bar curls

4sets x 15reps

Finished up with some rehab for my tennis elbow .

[Daniel]

Wednesday 9/05/2012,

Max Effort (ME) Day

Rack Pulls

60kgs x 5x 2

100kgsx 5

140kgsx5

180kgsx 5

220kgs x3

260kgs x 3

280kgs x 3

300kgs x 0

180kgs x 5x5

Shrugs

180kgs x 4sets x 15reps

One arm row

50kgs DB 4 sets x 10reps

Leg press

60kgsx 5

100kgs x 5

140kgs x 5

180kgsx 5

220kgs x5

260kgs x 5

280kgs x 5

300kgs x 5

340kgs x 5

380kgs x 5x5

Ok session, not a big fan of leg press but thought I would give it a go.

[Daniel]

Went to WAIKATO 2012 BENCHPRESS CHAMPIONSHIPS Today

Warm up

60kgsx 15

80kgs x 10

100kgsx 5

110kgs x 5

140kgs x 5

Put shirt on F6 size 50

Opener 215kgs 2red lights 1 white – weight was to light and my head lifted

2nd attempted 225kgs 2 red 1 white bum lifted up

3rd attempted 227.5kgs (500lbs) whites

All my lifts were light just had technical issues with head etc heaps of power there. I placed first and won best over all male.