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
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
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
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....
