Full Body Training 4

Full Body Training 4

Worked all day on valuing stocks.....one stock actually...took like 4 hours.

Pistol Squats Density Training @ 13 minutes
5 + 5 + 5 + 5 + 5 + 5 = 30 reps
SOOO AWESOME!!!!

Pull-ups = BW x 10 reps x 6 sets
I need something new for this. Time to do some cluster sets. I am going to plan the clusters like this:
Week 1: (3 reps x 4 mini-sets) x 5 cluster sets (Total Reps = 60)
Week 2: (4 reps x 4 mini-sets) x 4 cluster sets (Total Reps = 64)
Week 3: (2 reps x 5 mini-sets) x 7 cluster sets (Total Reps = 70)
Week 4: (3 reps x 5 mini-sets) x 6 cluster sets (Total Reps = 90)
Week 5: (5 reps x 4 mini-sets) x 5 cluster sets (Total Reps = 100)

Close Grip Bench Press
185 lbs x 5 reps
205 lbs x 3 reps
205 lbs x 4 reps
205 lbs x 2 reps
185 lbs x 8 reps
These are getting more and more difficult!

Dumbbell Windmills = 14 kgs x 10 reps x 3 sets

Hammer Curls = 22 kgs x 10 reps, 24 kgs x 6 reps

Hand Extensions = 2 bands x 20 reps x 3 sets

Did some solid grip training with the grippers last night. Pretty exhausting workout for today...time to rest and then do some Front Squats 

Energy Workout 1

Energy Workout 1

My boy Kanishk dragged me to the gym yesterday so I decided to do this..

Barbell Complex with 80 lbs for 6 reps
Overhead Squats
Power Cleans
Military Press
Romanian Deadlifts
Barbell Rows
Suitcase Deadlifts

Barbell Complex with 100 lbs for 6 reps
Overhead Squats
Power Cleans
Military Press
Romanian Deadlifts
Barbell Rows
Suitcase Deadlifts

JM Presses
Fooled around with this and worked up to 95x7

Decent Workout....

Full Body Training 3

Full Body Training 3

Working through the bureaucratic process at my club is a ****ing mind-numbing task....so much internal politics it drives me nuts. I don't think I'm ever going to be able to explain to these old ****s that recording my workouts is important to me and that they should stop buying triangular plates and buy round plates instead. They have a budget of over $250,000 but they want to buy more and more and more cardio machines which only the old people use. Such a sensible idea...

Front Squats Recovery Training = 205 lbs x 5 reps x 3 sets
Felt good. I was/am super sore from the previous Lower Body Training workout so this helped.

Romanian Deadlifts = 345 lbs x 6 reps x 3 sets
Incredibly difficult for me.....It feels so weird to do this exercise lol...

Weighted Pull-ups Cluster Sets
BW + 20 lbs x 2 reps x 3 mini-sets
BW + 20 lbs x 2 reps x 4 mini-sets
BW + 30 lbs x 3 reps x 2 mini-sets
TOTAL = 20 reps
I left a lot in the tank for next week.

Incline Close Grip Bench Press = 185 lbs x 5 reps x 3 sets, 135 lbs x 15 reps
Difficult. I think I am getting the hang of bench pressing again. Feels good 

Landmines = 45 lbs x 8 reps x 4 sets

Ab Roller = BW x 12 reps x 2 sets

I have an idea for Deadlifts. Since I cannot do reps with the plates, I am going to try and do cluster sets with 415. Hopefully I can do these for 3-4 weeks. It should buy me time. I am going to try and get my gym to buy bumper plates (just 2) so it would really help. Lets keep our fingers crossed and hope!

Lower Body Training 3

Lower Body Training 3

Got my contact to buy the bumper plates, regular plates, barbells, powercage, etc...time to go make some deals and haggle down the prices.

Front Squats
235 lbs x 5 reps
255 lbs x 3 reps x 3 sets
275 lbs x 1 rep
This was AWESOME....I am excited. Time to increase the volume next week!

Unilateral RDLs
14 kgs x 8 reps x 3 sets
I'm going to swap this exercise soon for some supine GHRs on a swiss ball.

Reverse Lunges off a Platform = 14 kgs x 8 reps x 4 sets <<-- Triple Progression!

Dumbbell Windmills = 12 kgs x 10 reps x 3 sets

I am going to be super sore tomorrow....

Upper Body Training 2

Upper Body Training 2

Trying to get my gym issues sorted out...arg...very frustrating!

Unilateral Overhead Presses
32 kgs x 4 reps
32 kgs x 5 reps
32 kgs x 4 reps
32 kgs x 4 reps
34 kgs x 2 reps
Felt good to get back on the strength bandwagon!

Chest Supported Rows
160 lbs x 4 reps
180 lbs x 4 reps
205 lbs x 3 reps
205 lbs x 2 reps
180 lbs x 5 reps
180 lbs x 5 reps
Talk about increasing Density...

Inverted Rows with Feet Elevated on Swiss Ball
BW x 15 reps
BW x 15 reps
BW x 10 reps
BW x 10 reps
BW x 10 reps
Total = 60 reps
Thats the number to beat next time!

Front Planks with Elevation of Alternate Arm and Foot every 30 seconds = BW x 60 seconds x 3 sets
Brutal...

Time to rest...Diet went out of the window today!

Full Body Training 2

Full Body Training 2

So good news once again. I should be allowed to record my videos come Thursday. Thats good news.

Pistol Squats = 9 + 9 + 7 = 25 reps
Tried to make it more dense but I failed. I added reps to the first set compared to last week but it didn't work out. I guess I'll adapt to this soon. Hopefully next week will be better.

Pull-ups = 10 + 10 + 11 = 31 reps super-setted with the Pistol Squats.
Pull-ups = 9+ 10 + 11 = 30 reps super-setted with CGBP
TOTAL = 61 reps
What an awesome workout. I am so pleased with this!!!

Close Grip Bench Press
185 lbs x 5 reps
205 lbs x 4 reps
185 lbs x 8 reps
Talk about increasing Density...this was crazy!!! Hopefully next week will be even better. I am hoping for the day I can rep out 225 

Ab Roller = BW x 12 reps x 3 sets

Good workout. I found a gym which has 25 kgs plates with rubber coating (I think they're bouncer plates but I need to have a look at them) and I am going to try and see if they will sell me a pair.

Lower Body Training 2

Lower Body Training 2

Today was supposed to be a Full Body Training workout, but, I messed up. I got carried away with this lol.

So, things are looking up slightly. I should have my home gym set up by the middle of July. I have been notified that I am not going to be suspended from my current gym/club for the spat I got myself involved in 2 weeks ago. Thankfully, the guys backing me up really tore down the threat. In addition to that this current ban on video cameras (which is why I haven't been recording my workouts) should also be revoked by sometime next week.

Overhead Squats = 155 lbs x 2 reps x 3 sets
My legs were extremely sore today. These 3 sets were incredibly difficult for me.

Front Squats @ 85% of last workout = 235 lbs x 3 reps x 3 sets
I am beginning to fall in love with this exercise once again!!!

Keystone Deadlifts = 345 lbs x 5 reps x 3 sets
This exercise is basically an RDL with the weight on pins. So you unrack the weight, step back by a few paces and then you execute a form of an RDL but you focus on your lower back, hips and glutes.

Landmines = 45 lbs x 7 reps x 4 sets

Good workout. Until my home gym is set up and I have a good training rhythm going on, workouts are going to be exactly like this.

Lower Body Training 1

Lower Body Training

Sorted out my diet finally...

Front Squats
225 lbs x 5 reps
235 lbs x 5 reps
255 lbs x 3 reps
275 lbs x 2 reps
Very difficult.

Unilateral RDLs
12 kgs x 8 reps
14 kgs x 8 reps
14 kgs x 8 reps

Reverse Lunges off a Platform = 12 kgs x 7 reps x 3 sets

Jackknife Pikes on a Swiss Ball = BW x 10 reps x 3 sets

Time to rest....Hammies are sore as **** already!

Upper Body Training

Upper Body Training

Did a lot of job applications today....Tedious work.

Unilateral Overhead Presses
30 kgs x 5 reps
30 kgs x 5 reps
32 kgs x 3 reps
32 kgs x 5 reps
34 kgs x 2 reps
Getting back there...

Chest Supported Rows
160 lbs x 5 reps
180 lbs x 3 reps
205 lbs x 3 reps
180 lbs x 4 reps
180 lbs x 4 reps

High Cable Rows
75 kgs x 8 reps
75 kgs x 8 reps
80 kgs x 8 reps
70 kgs x 12 reps

Dumbbell Windmills = 12 kgs x 12 reps x 3 sets

Looking forward to tomorrow' squats!!!

Full Body Training 1

Full Body Training 1

I weighed myself today...I am at 183 lbs...wtf...thats a 17 lbs weightloss in 8 weeks. Most of it has been off my stomach though which is good. I took this as an excuse to pig out today though 

Pistol Squats = 7 + 10 + 8 = 25 reps
Very cool. I then did a 4th set of basically 1 rep but I stopped at the bottom and just absorbed that position for 25 seconds.

Pull-ups = 8 + 10 + 12 = 30 reps super-setted with the Pistol Squats.
Pull-ups = 7 + 5 + 8 = 20 reps super-setted with CGBP
TOTAL = 50 reps

Close Grip Bench Press = 165 lbs x 5 reps, 185 lbs x 5 reps x 3 sets
Solid. I am very happy about this.

Ab Roller = BW x 10 reps x 3 sets

Decent workout. Felt really good actually.

M22 W4 Deadlift Training + UPDATE

13th June 2010 Sunday Mesocycle 22 Week 4 Deadlift Training

Deadlifts: 415x2
Front Squats: 235x5
Terrible…


Firstly, I apologize for the long absence. I have been training like normal but there are too many changes going on so I haven't been able to have too many satisfying workouts. So, there haven't been any recent updates.

I was extremely dejected after today's workout, but after conferring with Eric, I am accepting things better.

There are a lot of changes going on in my life and I had expected lifting to be a constant but I was wrong.

I have also become very unmotivated with my training and the lack of equipment and stuff at my gym is bothering me a lot.

I should have my home gym set up sometime in the next 3-4 weeks.

So, in the interim I am going to be focusing my training around 3 exercises: Pistol Squats, Pull-ups and Unilateral Overhead Presses.

In short, a whole lot more pulling and pushing and whatever lower body work I do right now is going to be either Pistol Squats or Overhead Squats or Front Squats. No more Deadlifting regularly. Each workout will be taken as it is. This is just a heads up to everybody.

I will update this log regularly as well.

Here is the 4 day layout as of now:

Full Body 1

• Pistol Squats
• Pull-ups
• Close Grip Bench Press
• Core Training

Upper

• Unilateral Overhead Press
• Chest Supported Rows
• High Cable Rows
• Core Training

Lower

• Front Squats
• Unilateral RDLs
• Reverse Lunges
• Core Training

Full Body 2

• Overhead Squats
• Pull-ups (weighted)
• Facepulls
• Core Training

The way this will be laid out is:

Day 1: Full Body 1
Day 2: Off
Day 3: Upper
Day 4: Lower
Day 5: Off
Day 6: Full Body 2
Day 7: Off
Day 8: Off
Day 9: Repeat

M22 W3 Press Training

10th June 2010 Thursday Mesocycle 22 Week 3 Press Training

Pistol Squats: 5 + 7 + 10 + 8 = 30 reps
Pull-ups: 8 + 8 + 12 + 8 + 8 + 8 = 52 reps
Decent session…

M22 W3 Squat Training

9th June 2010 Wednesday Mesocycle 22 Week 3 Squat Training

Overhead Squats: 135x5, 145x4, 155x3 and 165x1 <- SOLID!!
Front Squats: 225 lbs x 2 reps FAIL WTF!!!!
I failed at this and I still don't know. It's like my body just shut down. Maybe I put too much sugar in my workout shake? *shrugs*
Overhead Press: 135x3, 145x3, 155x2, 155x3, 165x2 and 155x3
Dumbbell Windmills: 12 kgs x 10 reps x 3 sets
I have no idea why I failed at this today. It makes no sense to me….

I hope this stuff clears up. I'm still sore about the complain lodged against me because I didn't even argue with that guy…I just walked away because he kept yelling at me disrespectfully.

Anyway, I apologize for the negativity….this Deadlift thing was already bugging me and now I have to deal with this too lol…but I am very very relieved to know I have a bunch of very powerful guys who are in favor of me. Hopefully my name will get exonerated.

Oh, and we're no longer allowed to record videos at the gym. How lame. But one battle at a time….

Cheers!

M22 W3 Back Training

7th June 2010 Monday Mesocycle 22 Week 3 Back Training

Weighted Pull-ups: +20x3, +20x5, +30x(3+2), +40x3x3, +50x1, +30x4 and +30x4. Total Reps = 41
Hammer Curls: 22 kgs x 10 reps, 22 kgs x 5 reps and 24 kgs x 8 reps
Hanging Air Kicks: BW x 10 reps x 3 sets
Facepulls: 40 kgs x 20 reps and 45 kgs x 15 reps
Solid workout. I dunno why I did Hammer Curls…very bodybuilder-ish of me.

M22 W3 Deadlift Training

5th June 2010 Saturday Mesocycle 22 Week 3 Deadlift Training

Deadlifts: 415 lbs x 2 reps, 415 lbs x 2 reps, 435 lbs x 2 reps, 435 lbs x 2 reps and 455xFAIL
Pistol Squats: 6 + 7 + 4 = 17 reps
Ab Roller: BW x 10 reps x 5 sets
Deadlifts are becoming a royal pain in the ass. Fucking CNS keeps shutting down on me…I think I need to start eating better because right now it seems my body is in withdrawl mode. I cannot believe I failed 455. How fucking gay!

M22 W2 Press Training

Hi everyone,
I haven't posted a training update in a week….Well, lots of things have been happening on a lot of fronts.
I am hunting for a job and that is taking up a lot of time because I need to apply everything I have learnt about the US markets to Indian financial markets and it is very time consuming.
I also found out that the little spat I had at the gym last week could result in me getting suspended from my club. Thankfully there are a bunch of older gentlemen who have been friends of mine for the last 7+ years and are ex-bodybuilders who are in support of me so I don't think anything serious will happen about the complaint filed against me. Talk about local level club politics…Nonetheless this is taking up a lot of my mental energy because I feel this is one of those situations where a mountain is made out of a mole hill and the guy I am up against is throwing his weight around to prove he still has what it takes. Doing this with a 22 year old kid seems silly to me though….Oh, and I turned 22 a few weeks ago as well.
So, here is a very short update on what I have been doing in the gym:

2nd June 2010 Wednesday Mesocycle 22 Week 2 Press Training

Pull-ups: 14+ 12 + 10 + 10 = 46 reps total
Banded OHP: 135 lbs x 4 reps x 3 sets
Unilateral OHP: 30 kgs x 3 reps x 3 sets
Side Lateral Raises: 6 kgs x 10 reps x 3 sets
This is the day I had a fight with that gentleman.