Monday, July 30, 2012

Reverse Grip Bench + Incline DB Bench + Barbell Rows

1. Reverse Grip Bench

135 x 3
155 x 3
170 x 3
180 x 1
205 x 1
170 x 5
170 x 4




2. Incline DB Bench

40 x 8
55 x 8
50 x 10

3. Barbell Rows

170 x 3
195 x 3
225 x 10 (Rep PR)
170 x 12 (Rep PR)

4. Seated Cable Rows

80 x 10 x 3 sets
100 x 8

4. Heavy Bag Conditioning

(50 left jab, 50 right cross, 50 combo) x 2

Sunday, July 29, 2012

Squats + Klokov Press

1. Squats

Bar x 10
90lbs x 3
135lbs x 3 x 3 sets
180lbs x 2 x 2 sets
205lbs x 2
225lbs x 2
245lbs x 2
270lbs x 2
295lbs x 2 (PR w/ no belt and @ 35lbs lighter)

245lbs x 5
225lbs x 5 (Pause - high bar)




2. Stiff Leg Deadlift

225lbs x 5
205lbs x 10

3. Klokov Press

115lbs x 2 (PR)
90lbs x 5 x 3
95lbs x 5

4. Heavy Bag Conditioning

(50 left jab, 50 right cross, 50 combo's ) x 2

5. Ab Machine

5-6 sets of 8-10



Wednesday, July 25, 2012

Squats + Reverse Grip Bench + Weighted Pull Ups

1. Squats

115lbs x 5
135lbs x 10
180lbs x 5

2. Reverse Grip Bench Press

125lbs x 5
145lbs x 5
160lbs x 10

3. Weighted Pull Ups

10lbs x 5
20lbs x 4
35lbs x 3
45lbs x 2
65lbs x 1
45lbs x 4
20lbs x 7

4. Heavy Bag

(50 jab, 50 cross, 50 combo) x 2


Tuesday, July 24, 2012

Squats + DB Bench + Barbell Rows

Low back wasn't functioning AT ALL because of the back raises I did on Monday lol.

1. Squats

190 x 5
225 x 5
250 x 5
230 x 5

2. DB Bench

55 x 20
65 x 10
55 x 8 (DB Incline)

3. Barbell Rows

155 x 5
180 x 5
205 x 7




4. Heavy Bag

(50 left, 50 right, 50 combo's) x 2

Monday, July 23, 2012

Strict Press + Deadlifts

1. Strict Press

105lbs x 5
115lbs x 3
135lbs x 5


2. Klokov Press

90lbs x 8
105lbs x 1
90lbs x 3

3. Deadlifts

300lbs x 3
340lbs x 3
380lbs x 5

4. 1.5" Deficit Deadlifts

315lbs x 1 x 10 sets (30-45 seconds between sets)
335lbs x 1 x 1 set
360lbs x 1 x 2 sets (45 seconds rest between sets)

5. Back Raises

BW x 20
10lbs x 12 x 2 sets

6. Hammer Strength Row

155lbs x 10
110lbs x 10 x 5 sets

7A. Curls

60lbs x 12
60lbs x 12

7B. Seated Calf Raises

70lbs x 15
70lbs x 15

8. Conditioning

Thursday, July 19, 2012

Reverse Grip Bench

1. Reverse Grip Bench Press

Worked up to 190lbs x 3

155lbs x 5 x 3 sets (All reps paused)




2. Reverse Grip Incline Bench Press

135lbs x 8, 7

3. Weighted Pull Ups

10lbs x 3
20lbs x 3
45lbs x 1 x 5 sets
45lbs x 2 (Chin up grip)
BW x 2
BW x 10

4. Triceps Pushdowns

65lbs x 10
65lbs x 10

5. 1 Mile Walk (1.6 Km) @ 5.5 km/h

17:32 minutes



Wednesday, July 18, 2012

The Dark Knight Rises (Twice in 7 hours)



The Dark Knight Rises (Twice in 7 hours. Yes, I'm crazy.)


*Spoilers* Do not read on, if you haven't seen the film *Spoilers*



Four years. We've waited four years for 'The Batman' to return to the big screen and last night; the wait was finally over... and it was well worth it.


'The Dark Knight Rises' is set 8 years after the events of 'The Dark Knight' where Batman took the blame for the crimes that Harvey Dent committed. Since then, the Harvey Dent Act has been set up to keep organized crime to pretty much zero. Gotham is safe and no longer needs Batman.


That is.... until Bane shows up.






Bane, if you've read the comics or did some reading, is the villain who's known for breaking Batman's back. Bane is not only Batman's match physically, but he is actually not mentally challenged.... unlike the piece of shit that 'Batman & Robin' was (Fuck you George Clooney). 

Fans expressed their doubts about Bane's voice when the first few trailers emerged on the Internet. However, I didn't have any problems hearing what he had to say so I assume they did some work on his voice.


Anne Hathaway -- Selina Kyle -- the actress, who everybody rejected when she was announced, did an excellent job in my opinion. She brought out a totally different side that we've never seen in Bruce Wayne/Batman and this was very interesting to say the least.. Especially when she's able to steal Bruce's Lamborghini and disappear in front of The Batman. 

  

"So that's what it feels like..." - The Batman 


Michael Caine didn't have much screen time in this one but delivered a very emotional performance especially when he tried to persuade Bruce to stay out of the fight.

"I never wanted you to come back to Gotham. I knew there was nothing here for you but pain... and tragedy..." - Alfred


Gary Oldman, Joseph Gordon Levitt and Marion Cotillard all did a magnificent job as the supporting cast of the film. Commissioner Gordon's injury in the film kinda pushes Batman to come back from retirement. JGL also plays a part in instilling some confidence back into Bruce Wayne.


The Scene That Gave Me Goosebumps


After Bane and his crew crashed Gotham Stock Exchange, the cops tried to chase them down into this tunnel. This was the scene which gave me goosebumps. Coupled with Han Zimmer's epic music, Batman's first appearance in 'The Dark Knight Rises' had me on the edge of my seat!






The Fight Scenes


The Dark Knight Rises had two major fight scenes and boy, were they grueling. This marks the first time in cinematic history where The Batman has been defeated in hand to hand combat. He was totally outmatched the first time he fought Bane, as he was in a weakened state.


The second scene was also the first time we've seen Batman appear in broad daylight in this trilogy. Overall, I enjoyed the action scenes a lot but if there was one thing I didn't like in this movie, it would be the fact that I wish Batman would have had a been more screen time.






Necessary Evil and Twists

Basically, the story's about Bane and Miranda Tate (AKA Talia Al Ghul) trying to destroy Gotham, as Ra's Al Ghul (Talia's father) once tried to do but failed. They get their hands on Wayne Enterprises' Clean Energy Reactor Core and turn it into a nuclear weapon. Miranda had everybody fooled in the first place and even gained the trust of Bruce Wayne until he stabs Bruce in the back... at the end of the movie.

In my opinion, this was a very good twist but may appear unnecessary to those who do not know the origins of Talia.

The Café Scene


Earlier in the film, Alfred described his visions when he would go on vacation whilst Bruce wasn't in Gotham (prior to The Batman). He had hoped that, during his travels, he would have seen Bruce in a café with a wife and maybe some children.

This tied in heavily with the end after we see Batman seemingly make the ultimate sacrifice.


"You don't owe these people anymore, you've given them everything.." - Selina Kyle

                                       

                                         "Not everything... not yet..." - Batman



Even though Batman, Selina, Gordon and John Blake successfully stopped Bane and Talia from manually detonating the nuclear bomb... it was still an imminent threat. So Batman takes the nuclear bomb on his aircraft, The Bat, and flies it out of Gotham and makes the ultimate sacrifice. He flies off into the distance and we see the bomb explode. We were told that there was no auto-pilot on the Bat so this meant the end of Bruce Wayne/The Batman...


Or does it...?



After an emotional scene with Alfred returning and crying in front of Bruce's tombstone, we see a scene where it is revealed that John Blake (who is actually Robin) will take up the mantle, as he discovers the Bat Cave and becomes Gotham's protector.


Finally, the ending scene shows Alfred in a café by himself, as he had described before, and he looks across and sees Bruce Wayne and Selina Kyle. They both smile and nod and it ends.


The movie was EPIC. Gotham is safe from Bane and Talia and Bruce Wayne finally gets to rest his soul and live a peaceful life with Selina.



A Third Time In IMAX



Yes. I am watching it a third time in the near future but it will be in IMAX.






Thank you to Mr. Nolan and the rest of the cast (Christian Bale, Michael Caine, Gary Oldman and co) for bringing this epic trilogy to the big screen because without you guys, superhero movies would still be shitty as hell.

Tuesday, July 17, 2012

Squats + DB Bench + Barbell Rows

1. Squats

225lbs x 5
255lbs x 3
285lbs x 1
295lbs x 1 (Belt)
270lbs x 5 (Belt)

2. DB Bench

55lbs x 10
65lbs x 10
70lbs x 11

3. Barbell Rows

180lbs x 5
205lbs x 3
235lbs x 1
270lbs x 2
235lbs x 5


Saturday, July 14, 2012

Z Press + Deadlift + Barbell Rows

1. Paused Bench

155lbs x 3 x 5 sets

2. Z Press

90lbs x 3 x 2 sets
115lbs x 3
125lbs x 2



3. Deadlift

270lbs x 2
315lbs x 2
360lbs x 2
380lbs x 2
405lbs x 2 (Touch & Go)
380lbs x 1
360lbs x 2

4. Barbell Rows

205lbs x 3 x 5 sets

5. Seated Calf Raises

110lbs x 8
70lbs x 20
70lbs x 10 x 3 sets

Thursday, July 12, 2012

Squat + Bench + Weighted Pull Ups

1. Squat

180 x 3
205 x 3
225 x 3
270 x 3
255 x 3
270 x 3 (Belt)





2. Paused Bench

135 x 3
155 x 3
170 x 3

3. Incline Bench

90 x 8
135 x 8
115 x 8

4. Weighted Pull Ups


Bodyweight: 186lbs

BW x 5
10lbs x 5
20lbs x 3
35lbs x 2
45lbs x 1
55lbs x 1
65lbs x 1
45lbs x 4
BW x 10




Wednesday, July 11, 2012

Press + Reverse Grip Incline Press + Chin Ups

1. Strict Press

135lbs x 3 singles

135lbs x 2

2. Reverse Grip Incline Press

135 x 6

3. Chin Ups

BW x 10, 8, 7


Tuesday, July 10, 2012

Squats + Rows

1. Squats

190 x 3
215 x 3
245 x 3
270 x 5 singles
270 x 2 (Missed the third one because the bar hit the safety pins. I was really pissed lol)

2. Rows

170 x 3
195 x 3
225 x 3


Sunday, July 08, 2012

Reverse Grip Bench Press

1. Reverse Grip Bench Press

  90lbs x 5
105lbs x 4
125lbs x 3
145lbs x 2
155lbs x 1

145lbs x 12 (1 minute rest)
145lbs x 7



2. Barbell Curls

45lbs x 12
55lbs x 10
65lbs x 8
55lbs x 10
45lbs x 12

3. Face Pulls

30lbs x 20,20,20,40



Saturday, July 07, 2012

Deadlift

1. Deadlift (Dead stop- No touch & go)

295x2
315x2
360x2
315x5
270x5
235x5



2. High Bar Pause Squats

180lbs x 5 x 3 sets

Starting really light here.

3. Stiff Legged Deadlift

180lbs x 5 x 3 sets

4. Weighted Sit Ups

10lbs x 8 x 3 sets

5. Neck Work

Extensions w/ 35lbs x 50 reps
Flexions w/ 10lbs x 50 reps





Wednesday, July 04, 2012

Strict Press


1.  Strict Press

90x8
115x8,8,7


2. Seated DB Press

30x10
35x10
40x10

3. Rear Delt Flyes

20x12
20x10
15x20
15x12

4. Machine Shoulder Press

40x20
60x9
40x10


Tuesday, July 03, 2012

Klokov Presses + Pull Ups + Deadlifts

2nd July 2012

1a. Klokov Press

90lbs x (1,2,3,4,5) x 2 ladders

1b. Wide Grip Pull Ups

BW x (1,2,3,4,5) x 2 ladders

2. Triceps Pushdowns

65lbs x 10 x 2 sets
70lbs x 5 x 2 sets


3rd July 2012


1. Deadlifts (30 minutes)

360lbs x 3 x 4 sets
360lbs x 1 x 14 sets

2. Bicep Curls (1 minute rest between sets)

65lbs x 10
65lbs x 8
65lbs x 7
65lbs x 5
65lbs x 4
65lbs x 4

3. Lat Pull Downs

105lbs x 30



Sunday, July 01, 2012

Squats + Rows + DB Bench

1. Squats

180 x 10 x 2 sets
205lbs x 10
225lbs x 10

2. Barbell Rows

155 x 5
180 x 5
205 x 5

3. DB Bench

50 x 20
80 x 5
60 x 13