M5 W2 Extra Workout

Spring 2009 Training
Mesocycle 5 - Week 2
Extra Workout

Beginning Thoughts:

The whole fcuking football team was in the gym so there was no place for me to put my camera to record anything. Good news is that nothing spectacular about today other than Pistols...

Workout:

Overhead Squats:
110 lbs x 3 reps x 5 sets
135 lbs x 3 reps x 1 set

Pull-ups:
BW x 4 reps x 5 sets

Chin-ups:
BW x 5 reps x 2 sets

Unilateral Box Squats:
BW x 7 reps x 3 sets

Concentric Deep Unilateral Box Squats:
Bw x 5 reps x 2 sets
I am gonna get better at this. Next week I'm gonna put up a video.

Chest Passes:
12 lbs x 10 reps x 3 sets
For teh abzzz...

Videos:

Nothing for today.

Diet:

Protein = 362 grams = 39%
Fat = 167.9 grams = 39%
Carbohydrates = 209.5 grams = 22%
TOTAL = 3,791 Calories

Overall Impression:

Going to California Pizza Kitchen tonight! 

Have a good weekend, everyone! 

M5 W2 Deadlift Day

Spring 2009 Training
Mesocycle 5 - Week 2
Deadlift Day

Beginning Thoughts:

This is last night's workout...

Workout:

Medicine Ball Tosses:
12 lbs x 12 reps x 3 sets

Banded Deadlifts:
275 lbs x 2 reps
295 lbs x 2 reps
285 lbs x 2 reps

Deadlifts:
365 lbs x 3 reps x 3 sets

Bulgarian Squats:
25 lbs x 7 reps x 3 sets

Dumbbell Rows:
80 lbs x 7 reps x 3 sets
Next week I am going to do 2-3 sets more of these. 

Medicine Ball Throws:
12 lbs x 12 reps x 3 sets

Videos:

Deadlifts:

Diet:

Protein = 365.4 grams = 43%
Fat = 140.2 grams = 36%
Carbohydrates = 189.7 grams = 21%
TOTAL = 3,467 Calories

Overall Impression:

I have been concentrating on my diet so heavily I didn't realize what exactly I managed to accomplish yesterday in the gym till I wrote this right now. Pretty cool. 

I hope y'all have a good weekend and thanks for reading! 

Diet

Leigh Peele's Fat Loss Troubleshoot E-Book

Today:

Proteins = 320.1 grams = 41%
Fats = 120.8 grams = 33%
Carbohydrates = 213.6 grams = 26%
TOTAL = 3,214 Calories

M5 W1 Extra Workout

Spring 2009 Training
Mesocycle 5 - Week 1
Extra Workout

Beginning Thoughts:

I worked out with Paul and Didier today...I got a couple of their videos clipped to mine. Paul benched 275 lbs for 3 after doing 5 sets of 6 with 250 lbs. Didier practiced Deficit Deadlifts with 225 for sets of 3 (I believe it was 5 sets of 3).

Workout:

Braced Squats v2:
5 lbs x 10 reps x 3 sets
I hate this exercise. 

Overhead Squats:
105 lbs x 3 reps x 5 sets
135 lbs x 2 reps
150 lbs x 1 rep
165 lbs x 1 rep
I was so nervous while doing 165 I think I chocked on my heart. 

Rope Chin-ups:
BW x 4 reps x 3 sets
BW x 3 reps
This towel I used was so thin it hurt like a bitch to a hold onto this! 

Chin-ups:
BW x 5 reps x 3 sets

Chest Passes:
12 lbs x 10 reps x 3 sets
For teh abzzz...

Videos:

Overhead Squats, Rope Chin-ups, Chin-ups and Paul and Didier's stuff:

Diet:

Protein = 300.5 grams = 38%
Fat = 145.3 grams = 39%
Carbohydrates = 197 grams = 23%
TOTAL = 3,290 Calories

Overall Impression:

I hope y'all are having a good week 

Diet

I bought a very very valuable e-Book yesterday: Leigh Peele's Fat Loss Troubleshoot

I finished reading it in the wee hours of yesterday morning and I have come up with a sort of diet plan which I am still playing around with. It will take some work for me to get my diet down but I am hoping to make a lifestyle change: I can't keep binge eating my whole life and the inches being added to my waist aren't of any comfort other than a thick layer of insulation in this miserable cold weather of 50F. 

So, in the hopes of gradually making changes, I am going to do the behemoth task of implementing her logic into my dietary life. 

I was very very apprehensive about spending $77 to buy her book because after all I am a poor college student. However, I think it has been one of the best investments I have ever made. 

You can download her book out here: Leigh Peele's Fat Loss Troubleshoot

So from now on I am going to log my macro numbers on a daily basis. 

Today:

Proteins = 302.2 grams = 41%
Fats = 133.0 grams = 40%
Carbohydrates = 156.2 grams = 19%
TOTAL = 3,012 Calories

M5 W1 Squat Day

Spring 2009 Training
Mesocycle 5 - Week 1
Squat Day

Beginning Thoughts:

I saw an AWESOME movie last night...more to come on that later.

Workout:

Torso Rotations:
12 lbs x 10 reps x 3 sets

Front Squat Doubles:
225 lbs x 2 reps
235 lbs x 2 reps
245 lbs x 2 reps
255 lbs x 2 reps
265 lbs x 2 reps

SSB Good Mornings:
205 lbs x 5 reps x 3 sets
This was REALLY easy. I am gonna add more weight next time. 

Glute Ham Raises:
BW x 7 reps x 3 sets

Pull-ups: 
BW x 5 reps x 3 sets

Torso Rotations:
12 lbs x 10 reps x 3 sets

Videos:

Front Squats, SSB Good Mornings and Torso Rotations: 

Overall Impression:

Today was a relatively low volume workout. I am just getting back into this so I am being cautious. 

In other news: the movie I saw yesterday is Underworld 3: Rise of the Lycans and it was fcuking amazing!!! 

Rhona Mitra:

I hope everyone is having a good weekend 

M5 W1 Press Day

Spring 2009 Training
Mesocycle 5 - Week 1
Press Day

Beginning Thoughts:

I worked out with Paul today....Had a good time. My only regret is that I didn't try to rep out 135 lbs like him on the Press.

Workout:

Elastic Band Punches:
10 reps x 3 sets

Press Singles:
165 lbs
170 lbs
175 lbs
185 lbs
175 lbs
175 lbs
165 lbs

Hammer Strength Pull-ups:
5 + 5 + 5 + 3 = 18 reps

Push-ups:
BW x 12 reps x 3 sets

Inverted Rows:
BW x 10 reps x 3 sets

Elastic Band Punches:
10 reps x 3 sets

Videos:

Press:

Overall Impression:

I went and ate a MASSIVE dinner at this amazing Thai Food Restaurant. So much for keeping track of my calorie intake....LOL...Good news is that during the entire week, my diet has been so strict I have amazed myself.

M5 W1 Deadlift Day

Spring 2009 Training
Mesocycle 5 - Week 1
Deadlift Day

Beginning Thoughts:

Time to get back on the horse. Slowly.

Workout:

Medicine Ball Tosses:
12 lbs x 10 reps x 3 sets

Banded Deadlifts:
245 lbs x 2 reps
265 lbs x 2 reps
275 lbs x 2 reps
285 lbs x 2 reps
275 lbs x 2 reps

Deadlifts:
365 lbs x 2 reps
385 lbs x 2 reps

Bulgarian Squats:
25 lbs x 7 reps x 3 sets

Dumbbell Rows:
70 lbs x 10 reps x 3 sets
I was too lazy to take a heavier weight. This was sort of easy actually. Next time I'm gonna make this a challenge. 

Medicine Ball Throws:
12 lbs x 10 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Have a good week everyone and thanks for reading. 

M4 W2 Workout A2

Winter 2009 Training
Mesocycle 4 - Week 2
Workout A1

Beginning Thoughts:

I woke up early yet again - on a ****ing saturday of all days ang got this workout in. I also got a haircut after the workout 

Workout:

Torso Rotations:
5 lbs x 10 reps x 3 sets
Pretty difficult. My first time doing these. 

Overhead Squats:
100 lbs x 3 reps x 5 sets
I wasn't feeling too good today. 

SSB Good Mornings:
185 lbs x 5 reps
205 lbs x 5 reps
225 lbs x 5 reps
235 lbs x 5 reps
245 lbs x 5 reps x 2 sets
I hope I got my form down right this time...Video to come. 

Keystone Deadlifts:
225 lbs x 5 reps x 3 sets
Really light: I had to leave for a friend's birthday lunch and had to make this quick. 

Chin-ups:
BW x 3 reps x 3 sets
Pretty sad to only get in such little volume!

Braced Dumbbell Squats:
20 lbs x 10 reps x 3 sets
Pretty hard. I'm gonna try a different variation next time to make this harder.

Videos:

Torso Rotations, Overhead Squats and SSB Good Mornings: 

Overall Impression:

Decent workout. My tendon hasn't hurt in a week now. I think I am gonna try pistols tomorrow and some ab work. Maybe even some pull-ups or chin-ups (since I did such few today). I hope it has healed. I am gonna continue this "program" for another week and then mostly go back to my regular type of training. 

I hope everyone has a good weekend! 

M4 W1 Workout B2

Winter 2009 Training
Mesocycle 4 - Week 1
Workout B2

Beginning Thoughts:

I went to the gym at 8:30 am today. Damn I hate waking up early...I am glad I don't have a single 8:30 am class this semester.

Workout:

Elastic Band Punches:
15 reps x 3 sets

Military Press:
135 lbs x 2 reps
145 lbs x 2 reps
155 lbs x 2 reps
165 lbs x 2 reps
175 lbs x 1 rep
185 lbs x 0 <- Fail
185 lbs x 1 rep
Video will be coming shortly...The set-up for the 185 failure was bad. No wonder I failed. 185 was hard as nails though. 

Pull-ups:
BW x 5 reps x 6 sets

Push-ups:
BW + Bands x 10 reps x 4 sets

High Cable Rows with Fat Bar:
140 lbs x 8 reps x 2 sets

Medicine Ball Tosses:
12 lbs x 10 reps x 3 sets

Videos:

A little bit of everything:

Overall Impression:

Gonna relax this weekend. Next week shit begins.

M4 W1 Workout A2

Winter 2009 Training
Mesocycle 4 - Week 1
Workout A2

Beginning Thoughts:

Time to heal...

Workout:

Overhead Squats:
95 lbs x 3 reps x 5 sets
115 lbs x 3 reps
135 lbs x 1 rep
145 lbs x 1 rep
155 lbs x 1 rep
I tried hard not to break at the knees first. I have never concentrated on where to break at because it's always been instinct for me. BUT, I am consciously focusing on using hips more and more.

Rack Deadlifts:
315 lbs x 6 reps
335 lbs x 6 reps
355 lbs x 6 reps
315 lbs x 6 reps
I just wanted to play around with these..so I did sets of 6 reps. It was sort of hard but I wasn't focusing as much as I should have.

Good Mornings:
135 lbs x 8 reps x 3 sets

Hammer-Grip Chin-ups:
BW x 5 reps x 3 sets

Front Planks with various variations:
30 seconds x 3 sets

Videos:

Overhead Squats:

Overall Impression:

I am trying to eat better. Diet has improved quite a bit, actually. My tendon is feeling better as well - no pain whatsoever. I'm gonna wait for a week and then get back into heavy front squats (for quality volume). I think my "tear" was actually just a strain but I'd rather be patient and let it heal before I jump the gun and do something rash which I will regret.

M4 W1 Workout B1

Winter 2009 Training
Mesocycle 4 - Week 1
Workout B1

Beginning Thoughts:

I got back to the states on the 12th. This is yesterday's workout...My laptop isn't working as yet....I'll try to get it fixed by this weekend. I hate it when this shit happens.

Workout:

Bench Press:
185 lbs x 5 reps
205 lbs x 2 reps
205 lbs x 2 reps
215 lbs x 2 reps
225 lbs x 1 rep
205 lbs x 5 reps
Just played around with some weight close to my 1RM. I'm gonna do some quality volume work for Military Press next session.

Pull-ups:
BW x 5 reps x 3 sets
+ 20 lbs x 2 reps x 1 set

Push-ups:
BW x 10 reps x 3 sets

High Cable Rows:
140 lbs x 10 reps x 3 sets

Pallof Press:
27.5 lbs x 10 reps x 3 sets

Dragon Fly Sit-ups:
12 reps x 2 sets

Videos:

None...

Overall Impression:

Decent workout. I'm gonna do Workout A tonight. I'll try to post the workouts as soon as a I can but there might be a lag because I need to access my library computer for the internet....

M4 W1 Workout A1

Winter 2009 Training
Mesocycle 4 - Week 1
Workout A1

Beginning Thoughts:

Time to heal...

Workout:

Overhead Squats:
41 kgs (90 lbs) x 3 reps x 5 sets
57 kgs (125 lbs) x 3 reps

Good Mornings:
91 kgs (200 lbs) x 5 reps x 3 sets
111 kgs (245 lbs) x 2 reps

Keystone Deadlifts:
111 kgs (245 lbs) x 6 reps x 3 sets

Chin-ups:
BW x 5 reps x 5 sets

Front Planks with various variations:
30 seconds x 5 sets

Videos:

Overhead Squats, Good Mornings & Keystone Deadlifts:

Overall Impression:

Good workout....Those front planks with all the weird variations were killer.

M3 W3 Extra Workout

Winter 2009 Training
Mesocycle 3 - Week 3
Extra Workout

Beginning Thoughts:

First workout after the injury...

Workout:

Overhead Squats:
31 kgs (65 lbs) x 3 reps x 3 sets
Very easy. Did not irritate my adductor.

Rope Chin-ups:
BW x 3 reps x 10 sets
Wow this was hard hell!!!

Banded Push-ups:
10 reps x 5 sets

Facepulls:
45 kgs x 10 reps
50 kgs x 10 reps
55 kgs x 10 reps
35 kgs x 20 reps

Front Planks:
60 seconds x 3 sets

Videos:

Overhead Squats & Rope Chin-ups:

Overall Impression:

Slowly plodding along...I have a plan for the next 4 weeks which I'll post in a bit...

M3 W3 Squat Day ***INJURY***

Fall 2008 Training
Mesocycle 3 - Week 3
Squat Day

Beginning Thoughts:

Still sick and now possibly injured too...

Workout:

Speed Squats:
@70% = 111 kgs (245 lbs) x 2 reps x 10 sets
I felt very much in the groove but then on set #3, I felt this "pop" (like a knuckle cracking) in my right quad - towards the hip and near the groin. It's in my upper thigh. This pain has become quite bad right now. I was able to finish my workout in a great deal of pain - but the pain was weird because it hurt but it tickled at the same time too. I don't quite know why this happened. I hope it's not a quad tear. I don't even know what a quad tear is. I leave for USA in 3 days...I don't want this shit happening right now.

Good Mornings:
80 kgs (176 lbs) x 3 reps x 8 sets

Reverse Lunges using Front Squat Grip:
Skipped because the pain in my thigh was too much.

Unilateral RDLs:
Skipped because the pain has increased in my thigh.

Barbell Rows:
Skipped.

Overhead Dumbbell Side Bends:
10 kgs x 10 reps x 3 sets

Videos:

Nothing for today.

Overall Impression:

I am currently icing my quad and I am trying to figure out how this could have happened. I did all my warm-ups with mobility drills, etc. I have been doing these consistently. I haven't been stretching post workout. Perhaps this is a factor. Also, when I do my unilateral squats, lets say that I am squatting using my left leg, I involuntarily tighten my right leg and I get a cramp exactly in the same place as this current pain is originating from. Maybe I aggravated this. In any case, I will try to rest and if I feel good I'll go back to the gym and finish up this workout tomorrow. If I don't get better in a couple of days, I'll go see the doctor.

Another scenario is that perhaps this may be the effect of my body not being used to doing so much squatting. In this mesocycle, my squatting volume has been very high and I am not at all used to that. I am used to squatting 90%+ of my 1RM for a couple of singles or doubles and thats it. I am not used to do 10+ sets of squats. Maybe that is what caused this.

I just hope this is me making a mountain of a molehill.

Injury Update:

I just got back from seeing the Doc. Here's what the Doc said: I have a small tear in my adductor tendon called the adductor longus. This means I cannot do exercises which require internal rotation of the leg. I should give this as much rest as possible. It takes 3-4 weeks to heal. After that it will be fine. So this means my plan for the next mesocycle and the rest of this mesocycle is back to the drawing board. I'll be doing something new which I will post in a bit. I am gonna be continuing with this mesocycle till I heal up after which I will get back to regular exercises.

M3 W3 Press Day

Fall 2008 Training
Mesocycle 3 - Week 3
Press Day

Beginning Thoughts:

I am feeling a bit better today....I think I will be fine in a couple of days. The medicines seem to be working.

Workout:

Incline Press Singles:
81 kgs (179 lbs)
86 kgs (190 lbs)
87 kgs (192 lbs)
91 kgs (200 lbs)
92 kgs (202 lbs)
96 kgs (211 lbs)
93 kgs (205 lbs)
96 kgs (211 lbs) x fail
91 kgs (200 lbs)

Pull-ups:
Skipped.

Unilateral Dumbbell Press:
Skipped.

Push-ups:
BW x 15 reps x 3 sets

Inverted Rows:
BW x 12 reps x 3 sets

Ab Wheel Rollouts:
8 reps x 3 sets

Videos:

Press:

Overall Impression:

I think today was a great press session. I haven't had such a good session in quite a while.

M3 W3 Deadlift Day

Winter 2009 Training
Mesocycle 3 - Week 3
Deadlift Day

Beginning Thoughts:

I've been very sick over the last few days. I have been taking my medicines, etc but they've left me feeling very drowsy. Plus, the plates I use to deadlift in Bombay are very small compared to my bumpers at Trinity..so it felt awkward at first to get a good ROM - it was sort of like doing Deficit Deadlift singles. My medicines didn't help me to focus either.

Workout:

Deadlift Singles:
162 kgs (355 lbs)
162 kgs (355 lbs)
166 kgs (365 lbs)
162 kgs (355 lbs) x 2 reps in frustration
172 kgs (380 lbs)
162 kgs (355 lbs)
162 kgs (355 lbs)

Banded Deadlifts:
Double Looped Bands
50 kgs (110 lbs)
70 kgs (155 lbs)
90 kgs (200 lbs)
112 kgs (245 lbs)
112 kgs (245 lbs)
112 kgs (245 lbs)

Heavy Deadlifts:
130 kgs (285 lbs)
150 kgs (330 lbs)
162 kgs (355 lbs)

Unilateral Box Squats:
Density Training @ 12 minutes
7 + 7 + 7 + 7 + 7 + 7 + 7 = 49 reps

High Cable Rows:
70 kgs x 10 reps x 3 sets
85 kgs x 5 reps x 1 set

Head Supported Dumbbell Rows:
20 kgs x 10 reps x 3 sets

Bar Rollouts:
10 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

I hope next week's workout goes better.....

M3 W2 Extra Workout

Winter 2009 Training
Mesocycle 3 - Week 2
Extra Workout

Beginning Thoughts:

Happy New Year, everybody

Workout:

Overhead Squats:
60 kgs (135 lbs) x 3 reps x 6 sets
40 kgs (88 lbs) x 10 reps x 2 sets
The first 6 sets were REALLY hard. 135 lbs felt like a ton and on two occasions (which I have not counted), I failed at 135 and got stuck and had to dump the weight. I wanted to do 8 sets in all with 135 lbs but after 6 I decided to call it quits. I wanted 6 to have quality.

Rope Chin-ups:
BW x 5 reps x 3 sets
Wow this was hard hell!!!

Facepulls:
45 kgs x 12 reps x 3 sets

Front Planks:
45 seconds x 4 sets
60 seconds x 1 set

Videos:

Overhead Squats, Rope Chin-ups & Facepulls:

Overall Impression:

I think today was one of those workouts which looks good on paper but is really shitty in feeling. I know that my OH Squat strength has improved greatly but at the same time, I couldn't seem to get my groove quite so easily today and that bothered me. The rest of the workout was pretty good actually.

In any case, I want to once again wish everyone a Happy New Year