FULL BODY TRAINING - Mesocycle 24 Week 4
This is Sunday's training.
Pistol Squats:
+20 lbs x 3 reps x 2 sets
+30 lbs x 4 reps
+40 lbs x 5 reps
+50 lbs x 3 reps
+60 lbs x 3 reps
+70 lbs x 1 rep
+50 lbs x 3 reps
This killed me.
Weighted Pull-ups:
+50 lbs x 4 reps
+50 lbs x 2 reps
Dumbbell Rows:
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 4 reps
My calluses were all torn up from Deadlifting but I refused to wear my straps.
Cable Rows:
120 lbs x 10 reps x 3 sets
Video:
Monday, August 30, 2010
Sunday, August 29, 2010
M24 W4 Deadlift Training
DEADLIFT TRAINING - Mesocycle 24 Week 4
Deload workout from Saturday night.
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
415 lbs x 2 reps
Deadlift Work Sets:
465 lbs x 2 reps
475 lbs x 2 reps
Very cool. I am very very pleased with this.
Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
This is hard on the shoulders...
Dumbbell Windmills:
35 lbs x 10 reps x 4 sets
My shoulder felt so weird in this. Bad choice of exercise.
Facepulls:
75 lbs x 15 reps x 4 sets
I was worried about shoulder stability.
Video for today:
Deload workout from Saturday night.
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
415 lbs x 2 reps
Deadlift Work Sets:
465 lbs x 2 reps
475 lbs x 2 reps
Very cool. I am very very pleased with this.
Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
This is hard on the shoulders...
Dumbbell Windmills:
35 lbs x 10 reps x 4 sets
My shoulder felt so weird in this. Bad choice of exercise.
Facepulls:
75 lbs x 15 reps x 4 sets
I was worried about shoulder stability.
Video for today:
Friday, August 27, 2010
M24 W3 Press Training
PRESS TRAINING - Mesocycle 24 Week 3
This is Wednesday's training. Kaizzad sir is really awesome. He kept the gym open specially for us to finish our training. I had work till 9 pm so by the time I got to the gym it was 10 and the gym was scheduled to close in an hour. Thankfully Kaizzad sir allowed us to hang around and train
Overhead Press:
165 lbs x 4 reps x 4 sets
I don't think I've ever done this much volume at such a heavy weight. This is 89.8% of my max.
BodyWeight Pull-ups:
10 + 10 + 9 = 29
I am going to get back into the habit of doing these.
Short workout.
Video:
This is Wednesday's training. Kaizzad sir is really awesome. He kept the gym open specially for us to finish our training. I had work till 9 pm so by the time I got to the gym it was 10 and the gym was scheduled to close in an hour. Thankfully Kaizzad sir allowed us to hang around and train
Overhead Press:
165 lbs x 4 reps x 4 sets
I don't think I've ever done this much volume at such a heavy weight. This is 89.8% of my max.
BodyWeight Pull-ups:
10 + 10 + 9 = 29
I am going to get back into the habit of doing these.
Short workout.
Video:
M24 W3 Squat Training
SQUAT TRAINING - Mesocycle 24 Week 3
This is Tuesday's session...
Front Squats:
285 lbs x 1 rep @ 90%
245 lbs x 5 reps x 3 sets @ 78%
Using a modified version of Brad Gillingham's Squat Cycle.
Back Squats:
315 lbs x 2 reps
275 lbs x 7 reps
Supine GHRs:
BW x 12 reps x 3 sets
Russian Twists:
25 lbs x 10 reps x 5 sets
Dumbbell Static Holds:
120 lbs x 30 seconds
120 lbs x 30 seconds
120 lbs x 35 seconds
Really need to work on this.
Video:
This is Tuesday's session...
Front Squats:
285 lbs x 1 rep @ 90%
245 lbs x 5 reps x 3 sets @ 78%
Using a modified version of Brad Gillingham's Squat Cycle.
Back Squats:
315 lbs x 2 reps
275 lbs x 7 reps
Supine GHRs:
BW x 12 reps x 3 sets
Russian Twists:
25 lbs x 10 reps x 5 sets
Dumbbell Static Holds:
120 lbs x 30 seconds
120 lbs x 30 seconds
120 lbs x 35 seconds
Really need to work on this.
Video:
M24 W3 Full Body Training
FULL BODY TRAINING - Mesocycle 24 Week 2
I can't believe it's been a week since my last update. Well, this is last Sunday's workout.
Pistol Squats:
+20 lbs x 3 reps x 2 sets
+30 lbs x 3 reps
+40 lbs x 3 reps
+50 lbs x 3 reps x 2 sets
+40 lbs x 4 reps
This destroyed me. I am going to stop chasing reps and go after weight.
Weighted Pull-ups:
+50 lbs x 3 reps
+60 lbs x 1 rep
+60 lbs x 1 rep
+50 lbs x 3 reps
Meh....
Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 3 reps
140 lbs x 3 reps
140 lbs x 4 reps
Calluses torn but decided against using straps.
Cable Rows:
120 lbs x 10 reps
130 lbs x 10 reps
130 lbs x 10 reps
Lat Pull-down Crunches:
75 lbs x 20 reps
Video:
I can't believe it's been a week since my last update. Well, this is last Sunday's workout.
Pistol Squats:
+20 lbs x 3 reps x 2 sets
+30 lbs x 3 reps
+40 lbs x 3 reps
+50 lbs x 3 reps x 2 sets
+40 lbs x 4 reps
This destroyed me. I am going to stop chasing reps and go after weight.
Weighted Pull-ups:
+50 lbs x 3 reps
+60 lbs x 1 rep
+60 lbs x 1 rep
+50 lbs x 3 reps
Meh....
Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 3 reps
140 lbs x 3 reps
140 lbs x 4 reps
Calluses torn but decided against using straps.
Cable Rows:
120 lbs x 10 reps
130 lbs x 10 reps
130 lbs x 10 reps
Lat Pull-down Crunches:
75 lbs x 20 reps
Video:
Sunday, August 22, 2010
M24 W3 Deadlift Training
DEADLIFT TRAINING - Mesocycle 24 Week 3
This is last night's training. So as usual Saturday nights are Deadlift nights. Got Kanishk, Devraj and me all doing pulls. The only one missing was Bijoy. Hell, even Kaizzad sir turned up just to show off a 340 bench!
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
415 lbs x 1 rep
Deadlift Work Sets:
465 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
455 lbs x 3 reps
485 lbs x FAIL
475 lbs x 1 rep
This was pretty insane. I think having this job tires me out so my form wasn't as awesome as I would've liked. Plus, 485 is 98.5% of my max....it would be hard for me to do that after doing so much other stuff in the 90%+ range. That last rep with 475 is what Devraj refers to as my accession into heaven lol...watch the video and you'll see why.
Overhead Squats:
135 lbs x 3 reps
Gym was shutting down and we had to call it quits.
Facepulls:
75 lbs x 15 reps x 3 sets
It was a pretty big day for all of us. Kanishk managed to hit a 315 Deadlift for sets of 2, 3 and 3. Devraj pulled his first ever 315. All in all it was a decent session.
Video:
This is last night's training. So as usual Saturday nights are Deadlift nights. Got Kanishk, Devraj and me all doing pulls. The only one missing was Bijoy. Hell, even Kaizzad sir turned up just to show off a 340 bench!
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
415 lbs x 1 rep
Deadlift Work Sets:
465 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
455 lbs x 3 reps
485 lbs x FAIL
475 lbs x 1 rep
This was pretty insane. I think having this job tires me out so my form wasn't as awesome as I would've liked. Plus, 485 is 98.5% of my max....it would be hard for me to do that after doing so much other stuff in the 90%+ range. That last rep with 475 is what Devraj refers to as my accession into heaven lol...watch the video and you'll see why.
Overhead Squats:
135 lbs x 3 reps
Gym was shutting down and we had to call it quits.
Facepulls:
75 lbs x 15 reps x 3 sets
It was a pretty big day for all of us. Kanishk managed to hit a 315 Deadlift for sets of 2, 3 and 3. Devraj pulled his first ever 315. All in all it was a decent session.
Video:
Saturday, August 21, 2010
M24 W2 Press Training
PRESS TRAINING - Mesocycle 24 Week 2
This workout took place on Wednesday.
Overhead Press:
175 lbs x 2 reps
195 lbs x FAIL
175 lbs x 2 reps
175 lbs x 1 rep
The OH Squats from Tuesday's workout really messed up my shoulders. They were incredibly sore and the bar wasn't moving. So, what I am going to do is shift OH Squats to Deadlift Training day or I might just drop them for now. Clearly I am able to maintain strength on them so it's no big deal. Regarding the OHP: next week will be better. My shoulders won't be sore. And given that they were so sore I think I did reasonably well.
Weighted Pull-ups:
BW + 50 lbs x 3 reps
BW + 50 lbs x 4 reps
Last rep on the second set is questionable at best lol...
BodyWeight Pull-ups:
BW x 11 reps
BW x 10 reps
I am going to start doing these again. My goal next week is to take 20 lbs and do 10 reps straight. The gym was about to close so I had to rush through this. I couldn't do my normal rest intervals and that held me back.
Swiss Ball Jackknife Pikes:
BW x 12 reps x 3 sets
My work hours are pretty darn insane. On some days I come back home by 9 pm or even 10 pm. Actually, this is most of the time. So, I have been very very worried about squeezing in a workout on the weekdays. Well, I was contemplating setting up a home gym but the owner of K11 Academy and Five Fitness Clubs; Mr. Kaizzad Capadia has offered to keep the gym open beyond the regular hours of operation just for me. This is really incredible of him and I am very grateful for this.
Video:
This workout took place on Wednesday.
Overhead Press:
175 lbs x 2 reps
195 lbs x FAIL
175 lbs x 2 reps
175 lbs x 1 rep
The OH Squats from Tuesday's workout really messed up my shoulders. They were incredibly sore and the bar wasn't moving. So, what I am going to do is shift OH Squats to Deadlift Training day or I might just drop them for now. Clearly I am able to maintain strength on them so it's no big deal. Regarding the OHP: next week will be better. My shoulders won't be sore. And given that they were so sore I think I did reasonably well.
Weighted Pull-ups:
BW + 50 lbs x 3 reps
BW + 50 lbs x 4 reps
Last rep on the second set is questionable at best lol...
BodyWeight Pull-ups:
BW x 11 reps
BW x 10 reps
I am going to start doing these again. My goal next week is to take 20 lbs and do 10 reps straight. The gym was about to close so I had to rush through this. I couldn't do my normal rest intervals and that held me back.
Swiss Ball Jackknife Pikes:
BW x 12 reps x 3 sets
My work hours are pretty darn insane. On some days I come back home by 9 pm or even 10 pm. Actually, this is most of the time. So, I have been very very worried about squeezing in a workout on the weekdays. Well, I was contemplating setting up a home gym but the owner of K11 Academy and Five Fitness Clubs; Mr. Kaizzad Capadia has offered to keep the gym open beyond the regular hours of operation just for me. This is really incredible of him and I am very grateful for this.
Video:
M24 W2 Squat Training
SQUAT TRAINING - Mesocycle 24 Week 2
Workout took place on Tuesday. Been very busy with work so haven't had the time to update the journal....
Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 1 rep
This was awesome. I am going to train this harder from now on.
Front Squats:
245 lbs x 1 rep
255 lbs x 3 reps
285 lbs x 1 rep
I am getting used to this new schedule. Decided to take it easy. I'm gonna be starting a Brad Gillingham type cycle for Front Squats from next week.
Video:
Workout took place on Tuesday. Been very busy with work so haven't had the time to update the journal....
Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 1 rep
This was awesome. I am going to train this harder from now on.
Front Squats:
245 lbs x 1 rep
255 lbs x 3 reps
285 lbs x 1 rep
I am getting used to this new schedule. Decided to take it easy. I'm gonna be starting a Brad Gillingham type cycle for Front Squats from next week.
Video:
Sunday, August 15, 2010
M24 W2 Full Body Training
FULL BODY TRAINING - Mesocycle 24 Week 2
This is today's workout. I can't believe the weekend is over!
Pistol Squats:
10 + 10 = 20 reps
Decent...
Weighted Pull-ups:
BW + 50 lbs x 3 reps x 3 sets
Difficult
Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 6 reps
140 lbs x 5 reps
Difficult. Not wearing straps on this makes it 10000x harder lol.
Unilateral Overhead Press:
65 lbs x 6 reps x 2 sets
Good place to start at.
Front Planks:
BW x 90 seconds x 1 set
This is the front plank during which for the first 45 seconds I have my right arm and left foot off the ground elevated parallel to the floor and then for the last 45 seconds I have my left arm and right foot off the ground elevated parallel to the floor. This killed me. I was trembling all over.
Video:
This is today's workout. I can't believe the weekend is over!
Pistol Squats:
10 + 10 = 20 reps
Decent...
Weighted Pull-ups:
BW + 50 lbs x 3 reps x 3 sets
Difficult
Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 6 reps
140 lbs x 5 reps
Difficult. Not wearing straps on this makes it 10000x harder lol.
Unilateral Overhead Press:
65 lbs x 6 reps x 2 sets
Good place to start at.
Front Planks:
BW x 90 seconds x 1 set
This is the front plank during which for the first 45 seconds I have my right arm and left foot off the ground elevated parallel to the floor and then for the last 45 seconds I have my left arm and right foot off the ground elevated parallel to the floor. This killed me. I was trembling all over.
Video:
M24 W2 Deadlift Training
DEADLIFT TRAINING - Mesocycle 24 Week 2
This is yesterday's training....I went in late in the evening on a Saturday. Was feeling kinda meh going into the training session. But, Kanishk, Devraj and his gf made the session end up being quite productive.
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 1 rep
Deadlift Work Sets:
465 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
This destroyed me. The last rep on 445 was the longest rep I've ever done in my life.
Front Squats:
255 lbs x 2 reps x 3 sets
I did this for practice. Felt strong.
Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
Hand Extensions:
2 bands x 25 reps x 2 sets
What a burn!!!
Video of Deadlifts and Front Squats:
This is yesterday's training....I went in late in the evening on a Saturday. Was feeling kinda meh going into the training session. But, Kanishk, Devraj and his gf made the session end up being quite productive.
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 1 rep
Deadlift Work Sets:
465 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
This destroyed me. The last rep on 445 was the longest rep I've ever done in my life.
Front Squats:
255 lbs x 2 reps x 3 sets
I did this for practice. Felt strong.
Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
Hand Extensions:
2 bands x 25 reps x 2 sets
What a burn!!!
Video of Deadlifts and Front Squats:
Saturday, August 14, 2010
M24 W1 Back Training
BACK TRAINING - Mesocycle 24 Week 1
I've been very lazy. The first week of my job has been insanely long in terms of work hours. I'm in the process of setting up my home gym. Additionally, this workout was from this past Wednesday - the 11th of August which was Day 1 of my new job.
Weighted Pull-ups:
BW + 50 lbs x 2 reps x 2 sets
Dumbbell Rows:
120 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 6 reps
No straps!!!! This was with just my hands and chalk!!! I'm so pleased!!!!
Seated Cable Rows:
120 lbs x 8 reps
130 lbs x 8 reps
140 lbs x 8 reps
Facepulls:
75 lbs x 15 reps x 2 sets
Dumbbell Windmills:
35 lbs x 10 reps x 3 sets
Lat Pulldown Crunches:
75 lbs x 12 reps x 3 sets
Hammer Curls:
50 lbs x 8 reps
No videos but I'll take some this weekend when I do those rows again. Hopefully I will have gotten stronger.
I'm gonna be changing the layout of my training for now. No 8 day rotation. Simple 4 workouts per week.
Saturday is gonna be Deadlifts, Pistol Squats, some pullthroughs and core work. This is gonna be a long training session and volume on pistols and pressing will build over time.
Sunday is gonna be Weighted Pull-ups, Dumbbell Rows, some pressing, more row work and then core training. The volume will increase with time.
Monday is gonna be an off day. I will probably do grip training with the grippers on this day.
Tuesday is gonna be a Squat training session - I'm probably just gonna have time to do Front Squats and Back Squats with core work for now. Simple and basic. Work up to a relative max for the day and then play with 90%+ weights for sets and reps.
Wednesday is gonna be a Press training session - I'm only going to have time to do OHP, Weighted Pull-ups and some core work. This is fine for now. Some unilateral pressing will be done on Sunday...that or CGBP depending on how much time I have.
Thursday and Friday will be off days so that I am healthy for Saturday.
Lets see how this works....some exercises will be swapped around from time to time but for now this is how it's gonna be.
I've been very lazy. The first week of my job has been insanely long in terms of work hours. I'm in the process of setting up my home gym. Additionally, this workout was from this past Wednesday - the 11th of August which was Day 1 of my new job.
Weighted Pull-ups:
BW + 50 lbs x 2 reps x 2 sets
Dumbbell Rows:
120 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 6 reps
No straps!!!! This was with just my hands and chalk!!! I'm so pleased!!!!
Seated Cable Rows:
120 lbs x 8 reps
130 lbs x 8 reps
140 lbs x 8 reps
Facepulls:
75 lbs x 15 reps x 2 sets
Dumbbell Windmills:
35 lbs x 10 reps x 3 sets
Lat Pulldown Crunches:
75 lbs x 12 reps x 3 sets
Hammer Curls:
50 lbs x 8 reps
No videos but I'll take some this weekend when I do those rows again. Hopefully I will have gotten stronger.
I'm gonna be changing the layout of my training for now. No 8 day rotation. Simple 4 workouts per week.
Saturday is gonna be Deadlifts, Pistol Squats, some pullthroughs and core work. This is gonna be a long training session and volume on pistols and pressing will build over time.
Sunday is gonna be Weighted Pull-ups, Dumbbell Rows, some pressing, more row work and then core training. The volume will increase with time.
Monday is gonna be an off day. I will probably do grip training with the grippers on this day.
Tuesday is gonna be a Squat training session - I'm probably just gonna have time to do Front Squats and Back Squats with core work for now. Simple and basic. Work up to a relative max for the day and then play with 90%+ weights for sets and reps.
Wednesday is gonna be a Press training session - I'm only going to have time to do OHP, Weighted Pull-ups and some core work. This is fine for now. Some unilateral pressing will be done on Sunday...that or CGBP depending on how much time I have.
Thursday and Friday will be off days so that I am healthy for Saturday.
Lets see how this works....some exercises will be swapped around from time to time but for now this is how it's gonna be.
Tuesday, August 10, 2010
M24 W1 Squat Training
M24 W1 Pistol Squat Training
PISTOL SQUAT TRAINING - Mesocycle 24 Week 1
This is Sunday's workout. My internet has been acting up.
Pistol Squats:
10 + 5 + 5 = 20 reps
Felt out of it....
Weighted Pull-ups:
BW + 50 lbs x 3 reps
BW + 60 lbs x 2 reps
BW + 65 lbs x 1 rep
BW + 50 lbs x 2 reps
No focus whatsoever
Swiss Ball Jackknife Pikes: BW x 10 reps x 4 sets
Video:
This is Sunday's workout. My internet has been acting up.
Pistol Squats:
10 + 5 + 5 = 20 reps
Felt out of it....
Weighted Pull-ups:
BW + 50 lbs x 3 reps
BW + 60 lbs x 2 reps
BW + 65 lbs x 1 rep
BW + 50 lbs x 2 reps
No focus whatsoever
Swiss Ball Jackknife Pikes: BW x 10 reps x 4 sets
Video:
Sunday, August 08, 2010
M24 W1 Deadlift Training
DEADLIFT TRAINING - Mesocycle 24 Week 1
This is yesterday's training....
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
415 lbs x 2 reps
Deadlift Work Sets following Poliquin's 5/1 Principle:
465 lbs x 1 rep
435 lbs x 3 reps <<-- Failed on 4th because I didn't rest enough and my grip was unequally placed
470 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
I salvaged what I thought was going to be a trainwreck of a workout. I had anticipated 4 reps on the first attempt @ 435 but I used a bad grip - my spacing was unequal and the bar just rolled off. Well, I learnt from that and I took my usual 10 minute rest intervals post that and everything was fine.
Hand Extensions: 2 bands x 25 reps x 3 sets
Video for today:
This is yesterday's training....
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
415 lbs x 2 reps
Deadlift Work Sets following Poliquin's 5/1 Principle:
465 lbs x 1 rep
435 lbs x 3 reps <<-- Failed on 4th because I didn't rest enough and my grip was unequally placed
470 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
I salvaged what I thought was going to be a trainwreck of a workout. I had anticipated 4 reps on the first attempt @ 435 but I used a bad grip - my spacing was unequal and the bar just rolled off. Well, I learnt from that and I took my usual 10 minute rest intervals post that and everything was fine.
Hand Extensions: 2 bands x 25 reps x 3 sets
Video for today:
Wednesday, August 04, 2010
M23 W4 Press Training
PRESS TRAINING - Mesocycle 23 Week 4
This is yesterday's workout...
Overhead Press:
165 lbs x 3 reps
185 lbs x 1 rep <<-- Taken as relative Max
175 lbs x 2 reps
175 lbs x 1 rep
175 lbs x 1 rep
I'm gonna increase density next time...
Close Grip Bench Press:
185 lbs x 9 reps
185 lbs x 8 reps
185 lbs x 8 reps
I finally got 9 reps. I'm gonna increase reps next time. Goal is to hit 185x10x3.
Unilateral Overhead Press:
65 lbs x 3 reps
65 lbs x 7 reps
Inverted Rows: BW x 15 reps x 3 sets
Video:
This is yesterday's workout...
Overhead Press:
165 lbs x 3 reps
185 lbs x 1 rep <<-- Taken as relative Max
175 lbs x 2 reps
175 lbs x 1 rep
175 lbs x 1 rep
I'm gonna increase density next time...
Close Grip Bench Press:
185 lbs x 9 reps
185 lbs x 8 reps
185 lbs x 8 reps
I finally got 9 reps. I'm gonna increase reps next time. Goal is to hit 185x10x3.
Unilateral Overhead Press:
65 lbs x 3 reps
65 lbs x 7 reps
Inverted Rows: BW x 15 reps x 3 sets
Video:
Tuesday, August 03, 2010
M23 W4 Back Training
BACK TRAINING - Mesocycle 23 Week 4
This is yesterday's training...
Weighted Pull-ups:
BW + 50 lbs x 3 reps x 4 sets
Dumbbell Rows:
120 lbs x 6 reps
120 lbs x 7 reps
140 lbs x 4 reps
140 lbs x 6 reps
Seated Cable Rows:
140 lbs x 5 reps x 2 sets
120 lbs x 12 reps x 2 sets
Swiss Ball Jackknife Pikes:
BW x 12 reps x 3 sets
Video:
This is yesterday's training...
Weighted Pull-ups:
BW + 50 lbs x 3 reps x 4 sets
Dumbbell Rows:
120 lbs x 6 reps
120 lbs x 7 reps
140 lbs x 4 reps
140 lbs x 6 reps
Seated Cable Rows:
140 lbs x 5 reps x 2 sets
120 lbs x 12 reps x 2 sets
Swiss Ball Jackknife Pikes:
BW x 12 reps x 3 sets
Video:
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