Superman Training

2016 Training

2016-01-22T06:33:00.000-08:00

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

205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 8 (rep out set)

Flat Bench Press

5 x 10

180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

Dips (Chained)

5 x 10

1 Chain x 10
1 Chain x 10
1 Chain x 10
1 Chain x 10
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

20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

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

2012-01-10T03:09:00.000-08:00

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

2012-01-08T04:02:00.000-08:00

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

2012-01-04T22:53:00.000-08:00

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

2012-01-02T17:30:00.000-08:00

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

2011-12-18T01:54:00.000-08:00

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

2011-12-14T15:31:00.000-08:00

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

2011-12-14T01:46:00.000-08:00

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

2011-12-10T23:52:00.000-08:00

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

2011-12-07T21:00:00.000-08:00

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

2011-12-07T20:58:00.000-08:00

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

2011-12-07T20:56:00.000-08:00

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

2011-12-03T04:46:00.000-08:00

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

2011-11-27T00:42:00.000-08:00

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

2011-11-20T00:33:00.000-08:00

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

2011-11-14T16:05:00.000-08:00

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

2011-11-13T02:12:00.001-08:00

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

2011-11-09T22:43:00.000-08:00

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

2011-11-07T16:54:00.000-08:00

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

2011-11-06T01:56:00.000-07:00

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.

Thursday Training Part 2 Reg training Week 1 Day 3 11/03/11

2011-11-02T18:29:00.000-07:00

Thursday Training Part 2 Reg training Week 1 Day 3 11/03/11

Day 3

1. One arm Dumbbell Military Press (Hammer grip) with 50lbs dumbbell 5X5 90 secs rest

2. High Pull 190lbs 15X1 60 secs rest

3. Barbell Curl 140lbs 10X1 60 secs rest

Finished. Left.

Tuesday Training Reg Style Part 2 Day 2 11/1/11

2011-10-31T18:09:00.000-07:00

Tuesday Training

1. Bench- 20 singles with 200lbs @ 60 seconds rest (felt extremely light compared to before)

2. Chinups - 20 singles with 23lbs plate/ 10kg plate @ 60 seconds rest

(In the middle of my chins this dude came and said randomly "when I train hard I eat more is that normal? when I dont train as hard I dont feel like I want to eat as much is that normal?"

I just shrugged my shoulders and then he continued to ask "when i train hard i have more sex is that normal?"

I again shrugged my shoulder and he pat me on the shoulder and said "hahhhhhh im just kidding"

I said "ok." and walked away and continued with my chins.)

3. Renegade Rows with a push up between each rep 5x3 with 45lbs dumbbells @ 60 seconds rest

Left Gym.

Sunday Training- 10/30/11- Part 2 Training Day 1

2011-10-30T00:59:00.000-07:00

Sunday Trained by Reg in Reg Style Training- Part 2 Day 1

1. Squat 325lbs-15x1 with 60 seconds rest

15th (final) single

1 year ago 315 x 1 single, Today 325 x 15 singles with 60 seconds rest

2. 1-arm Dumbbell Snatches (with the bell hanging) 5x3 with 80lbs @ 60 seconds rest

3. GH Surge: 1x20 burpees

Reg (right) and I O.o

Thursday Training Week 3 Day 3 10/27/11

2011-10-26T20:42:00.000-07:00

Thursday Training Week 3 Day 3

1. High Incline Dumbbell Press
10x3 with 70lbs 40 seconds rest
On set 8 weight was too heavy, went to 60lbs to finish off remaining sets.

2. Barbell High Pull
15x1 with 20 seconds rest with 180lbs

3. Barbell Cheat Curl
10x1 20 seconds rest

Fucked off.

Put on 2lbs in these 3 weeks doing no assistance work, only 1-2 Main lifts per session 192lbs at the moment (no pump)

One whole cycle of 3 weeks completed, now onto 2nd cycle.

Tuesday Training 10/25/11

2011-10-25T03:11:00.000-07:00

1. Deadlift 10x5 with 315lbs 60 seconds rest

2. GH Surge: Double Dumbbell Clean and Overhead press 1x20 with 50lbs dumbbells

Yes that was it, fucked off......