M9 W3 Deadlift Day

Summer 2009 Training
Mesocycle 9 - Week 3
Deadlift Day

Beginning Thoughts:

Diet has been awesome these last few days. I'm very proud of myself. I also remembered to take my camera to the gym today.

Workout:

Deficit Deadlifts:
335 lbs x 3 reps
355 lbs x 3 reps
375 lbs x 3 reps
385 lbs x 3 reps
The set 385 was killer. I made a retarded mistake: on rep #3 I exhaled while pulling the bar (who does that?) and I almost crumbled. BUT, I hitched the bar and completed the rep. Stupid stupid me....This is how injuries happen.

Supine Glute Ham Raises:
BW x 10 reps x 3 sets

Overhead Plate Side-bends:
10 lbs x 10 reps x 3 sets

Straight Arm Pulldowns:
45 lbs x 12 reps x 3 sets

Front Planks with One Arm and One Foot Elevated:
BW x 30 seconds x 3 sets

Plate Pinches:
25 lbs x 25 seconds x 3 sets

Videos:

Deficit Deadlifts:

Overall Impression:

Core training FTW!!!

I hope everyone's having a good weekend. I just finished watching Season 1 of Heroes. What an awesome show....I can't believe I missed this because I thought it was lame. I have heard that Season 2 is pretty boring but whatever - it's only 10 episodes. I'll watch it next week or so....

In any case, hope everyone is enjoying the summer

M9 W2 Conditioning Day

Summer 2009 Training
Mesocycle 9 - Week 1
Conditioning Day

Beginning Thoughts:

Been watching Season 1 of Heroes....This is an awesome show. I wonder how I missed it and considered it uber nerdy to watch.

Workout:

Overhead Squats:
25 lbs x 5 reps
45 lbs x 4 reps
75 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
155 lbs x 1 rep
Felt easier than last time.

Circuit:
Front Squats = 185 lbs x 5 reps
Chin-ups = BW + 8.8 lbs x 6 reps
Walking Lunges = 24.2 lbs x 8 reps
Banded Push-ups = BW x 8 reps
Number of Circuits = 3
I threw up after the final circuit. I haven't thrown up in quite a while. ****ing nasty stuff!

Videos:

Overhead Squats & Conditioning Circuit:

Overall Impression:

Two days of rest...Time to focus on my diet

M9 W2 Pistol Squat Day

Summer 2009 Training
Mesocycle 9 - Week 2
Pistol Squat Day

Beginning Thoughts:

21

Workout:

Pistol Squats:
Left Leg: 1 + 2 + 2 + 1 + 1 + 1 + 1 = 9 Reps
Right Leg: 1 + 2 + 2 + 1 + 1 + 1 + 1 = 9 Reps
I have become too used to having a 5 kgs plate below my heel. In the hopes of snapping out of that, I tried to use a 2.5 kgs plate and this is the miserable outcome: I was totally off my groove and I just could not get any leg drive. I must've collapsed and fallen behind atleast three times. But, things will only get better from now so I'm not too discouraged.

Pull-ups:
(BW + 30.8 lbs x 1 rep x 5 minisets) x 2 cluster sets
(BW + 26.4 lbs x 1 rep x 5 minisets) x 2 cluster sets
(BW + 22.0 lbs x 1 rep x 5 minisets) x 1 cluster set
BW x 6 reps
BW x 10 reps
BW x 5 reps
BW x 4 reps
Total Reps = 40
Clusters are ****ing painful.

Jhanda Sit-ups:
BW + 45 lbs x 10 reps x 3 sets

Dumbbell Windmills:
22 lbs x 10 reps x 3 sets

One Arm Lat Pull-downs:
35 kgs x 5 reps x 3 sets
40 kgs x 3 reps x 1 set
30 kgs x 8 reps x 2 sets

Videos:

Pistol Squats:

Overall Impression:

I was a bit bummed out about the Pistol Squats but it's ok...If the change from 5 to 2.5 kgs hell plate can cause this much change in the reps and my ability it means I was that much dependent on the heel elevation - and that is not what I want. So I am hoping that from now things will only get better

I hope everyone is having a good week

M9 W2 Upper Body Day

Summer 2009 Training
Mesocycle 9 - Week 2
Upper Body Day

Beginning Thoughts:

I like it on Sundays - nobody is there at the gym.....very relaxed atmosphere. Good to train in. Allows me to think.

Workout:

Pull-ups:
BW x 5 reps x 1 set
BW + 35.2 lbs x 1 rep x 5 sets
BW + 39.6 lbs x 1 rep x 3 sets
BW + 44.0 lbs x 1 rep x 2 sets
BW + 35.2 lbs x 3 reps x 2 sets
BW + 30.8 lbs x 2 reps x 2 sets
BW + 8.8 lbs x 5 reps x 1 set
Total Reps = 30
I should've done 3x3 with 39.6 lbs at the beginning. Would've been much easier.

Unilateral Dumbbell Shoulder Press:
48.4 lbs x 8 reps x 2 sets
52.8 lbs x 6 reps x 1 set
Next mesocycle I plan on doing some more press work.

Cable Wood Chops:
22 lbs x 15 reps x 3 sets

Decline Ab Dumbbell Presses:
22 lbs x 8 reps x 3 sets

Videos:

I wanna take some clips of my pull-ups next week.

Overall Impression:

I hope everyone has a good Sunday

M9 W2 Deadlift Day

Summer 2009 Training
Mesocycle 9 - Week 2
Deadlift Day

Beginning Thoughts:

I forgot to take my camera to the gym....I hate it when this happens. I also had to cut my workout very short because I had to attend my baby sister's 12th grade graduation ceremony.

Workout:

Deficit Deadlifts:
345 lbs x 2 reps
365 lbs x 2 reps
380 lbs x 2 reps
390 lbs x 2 reps
405 lbs x FAIL @ knees
405 lbs x FAIL @ knees
390 bs x 2 reps
This was much better than last week. I got my 5 work sets. I failed at 405 at the knees. Something which I want to note here is that my gym has 4 different brands of 45 lbs plates, 25 lbs plates and a whole bunch of kilos. I don't just stick to one brand while working out because of availability: someone is always using something I want. Therefore, most of the time, I have 3 different 45 lbs strapped onto each side, with a 10 kgs plate and then a 5 lbs plate. This makes calculating the weight very hard because the 10 kgs plate is not 22 lbs in weight but 25 lbs. Or the 5 lbs plate isn't 5 lbs it's actually 7 lbs. This doesn't seem like much when you only consider 5 or 10 lbs but if you sum all this up you are talking about being off by 10-20 lbs when you're moving weights above 350-400 lbs. SO, I have maintained the aspect of understating and underestimating the weights. Therefore, 390 lbs may well have been 400 or more - I don't know. BUT, I do know that it is 390 lbs at the very least.

Swiss Ball Jackknife Pike:
BW x 6 reps x 4 sets
These are SUPER hard. I am loving this exercise

Supine Glute Ham Raises
Skipped

Farmers Walks:
Skipped

Plate Pinches:
Skipped

Videos:

I forgot my camera. Again.

Overall Impression:

I hope everyone's had a good week. I want to wish y'all a happy weekend. Thanks for reading!

M9 W1 Conditioning Day

Summer 2009 Training
Mesocycle 9 - Week 1
Conditioning Day

Beginning Thoughts:

I saw The Punisher 1 and The Punisher 2....I liked #2 better than #1 but both sucked overall. I wanna watch Horton Hears a Who tomorrow. For some reason I really liked that movie...I remember laughing hysterically while watching it.

Workout:

Overhead Squats:
25 lbs x 5 reps
45 lbs x 4 reps
75 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
Several things to note here. I haven't done OH Squats in 2 months. Last time I did them I had taken a month's break. So it's safe to say in the last 3-4 months I have done them once or twice at the most. The last time I did these was when I had just started doing Pistol Squats and my form was terrible: I was wobbling all over the place. Today when I did these however I was pretty tight throughout. I stopped at 135 for the sake of time. I did make a mistake with 135: after unracking the bar, I pressed it before the walkout. I hate making this mistake because it throws me off my groove. Had I stuck to the rules then I would've probably felt more confident and I would've tried for 155.

Circuit:
Front Squats = 185 lbs x 6 reps
Chin-ups = BW + 13.2 lbs x 6 reps
Walking Lunges = 30.8 lbs x 10 reps
Banded Push-ups = BW x 10 reps
Number of Circuits = 2.25
Damn I had no idea this shit would be so hard. Firstly: you are probably wondering what the heck 2.25 circuits means. It means I did 2 complete circuits then I did Front Squats (the first of four exercises = 0.25 of a circuit) and called it quits. After finishing circuit #2 I had the uncontrollable urge to throw up. So I sat down for 20 minutes and just looked at the ceiling and controlled the gag reflex. After that my thighs were hurting painfully. I was very very close to saying **** this but I went in and did the third set of Front Squats. After that I did get the urge to throw up and I ran to the bathroom but I controlled myself once again and stopped. I had no idea conditioning work would be this hard. But this is a good sign. If things are this bad it means through hard work this will only get better

Videos:

Overhead Squats & Front Squats:

Overall Impression:

I am looking forward to my two days of rest. I am back on top of my diet (for today atleast) so that is good

Have a good week, fellas and thanks for reading

M9 W1 Pistol Squat Day

Summer 2009 Training
Mesocycle 9 - Week 1
Pistol Squat Day

Beginning Thoughts:

My diet has gone down the drain recently. Time to buck up and eat good again. More protein for sure.

Workout:

Pistol Squats:
Left Leg: 2 + 2 + 2 + 2 + 2 + 4 = 14 Reps
Right Leg: 2 + 2 + 2 + 2 + 2 + 4 = 14 Reps
The last set I decided to give it my all.

Pull-ups:
BW + 8.8 lbs x 2 reps
BW + 13.2 lbs x 2 reps
BW + 17.6 lbs x 2 reps
BW + 22.0 lbs x 2 reps
BW + 26.4 lbs x 2 reps
BW + 30.8 lbs x 2 reps
BW + 35.2 lbs x 2 reps
BW + 39.6 lbs x 2 reps
BW + 44.0 lbs x 2 reps
BW + 48.4 lbs x 2 reps
BW + 52.8 lbs x 2 reps
BW + 35.2 lbs x 2 reps
Very hard. I thought I would add weight and stick to two reps as long as possible.

Unilateral Lat Pulldowns:
88 lbs x 5 reps
55 lbs x 6 reps
55 lbs x 8 reps
66 lbs x 8 reps

Dragonfly Sit-ups:
BW x 6 reps x 3 sets
I need to do more ab work. This little is not good.

Videos:

Pistol Squats:

Overall Impression:

I saw Taken on DVD today. What a badass movie.

I hope everyone is having a good week

M9 W1 Upper Body Day

Summer 2009 Training
Mesocycle 9 - Week 1
Upper Body Day

Beginning Thoughts:

Bombay is the hottest it's ever been in the last 100 years. It's a boiling 40 degrees Celsius with 100% humidity. Ugghhh....

Workout:

Pull-ups:
BW x 5 reps x 2 sets
+ 13.2 lbs x 2 reps x 10 sets
+ 22 lbs x 2 reps x 5 sets
+ 30.8 lbs x 1 rep x 5 sets
+ 8.8 lbs x 5 reps
Total Reps = 50
Good stuff. The weights look weird because I am converting everything to pounds.

Unilateral Dumbbell Shoulder Press:
52.8 lbs x 5 reps x 3 sets
66 lbs x 2 reps x 1 set
I have become quite weak on these.

Medicine Ball Throws:
15 lbs x 15 reps x 6 sets

Front Planks with One Arm and One Leg Raised:
BW x 30 seconds x 3 sets

Videos:

Nothing special to report...though I wish I'd taken some vids of the pull-ups.

Overall Impression:

Tomorrow is an off. Next workout is on Tuesday. It's gonna be Pistol Squat Day.

I hope everyone's having a good weekend. Good luck for next week and thanks for reading!

M9 W1 Deadlift Day

Summer 2009 Training
Mesocycle 9 - Week 1
Deadlift Day

Beginning Thoughts:

I arrived in Bombay early morning (4 am). I went and met my dentist. Everything is ok. No cavity or anything. The food piece that had gotten stuck had just caused an irritation. It will die down soon. I was feeling good so I thought I'd hit the gym. Bad move.

Workout:

Deficit Deadlifts:
355 lbs x 3 reps
375 lbs x 3 reps
405 lbs x FAIL
405 lbs x FAIL
385 lbs x FAIL
Ok so two bad things happened here. One, I forgot my camera which sucks. Secondly, I lost all drive after 375. This is VERY weird because the warm-ups felt awesome. The bar flew up all the way till 375 itself. I don't understand what the heck happened at 405. I just clammed up. I moved the bar on both attempts up to my knee but then I just lost all drive to lock it out. Super gay. I am hoping it's just because of the jet-lag (which I never normally feel) or the fact that I am in a new gym setting which has thrown me a little off balance. If this shit happens again I'm gonna be very very upset. Next workout better be a good one.

Medicine Ball Twists:
15 lbs x 12 reps x 6 sets

Supine Glute Ham Raises
BW x 10 reps x 3 sets

Farmers Walks:
85 lbs x 48 seconds
85 lbs x 36 seconds
85 lbs x 27 seconds
Since my gym's heaviest dumbbell is the 85 lbs one, we decided to make it a little difficult by setting the rule that the person doing the exercise has to walk non-stop with the weights in his hand around the gym in any fashion he wants. If he stops or puts the weight down the time is stopped.

Plate Pinches:
25 lbs x 25 seconds x 3 sets

Videos:

I forgot my camera. So dumb of me.

Overall Impression:

I was actually very bummed out about this workout. But then I realized a few things.
1.) I don't compete professionally. This isn't a matter of life or death for me.
2.) I don't need to bust my balls any more about 2 failed deadlift sessions in a row. Shit happens. It's time to deal with it.
3.) I suffer from anxiety when I go in for a deadlift workout. It's non-needed negativity in my life. I am doing this for fun. I don't need to be nervous. My best results have always come when I have been having a terrible warm-up session.

So, I am no longer beating myself about this workout. Shit happens. Next week will be different. Worst case scenario: I'll lose some strength these 3 months I'm in Bombay. But big ****ing deal....it took me a while to get this far, I can do it again.

I hope everyone's having a good weekend. Thanks for reading

M8 W4 Exra Workout

Spring 2009 Training
Mesocycle 8 - Week 4
Extra Workout

Beginning Thoughts:

I went in and worked out yesterday. I got my stuff packed and into storage. I am right now in Houston flying out to Bombay tomorrow. Summer is here.

Workout:

Pistols:
Left Leg = 1 + 2 + 2 + 2 + 2 + 2 + 1 + 2 + 1 = 15 reps
Right Leg = 1 + 2 + 2 + 2 + 2 + 2 + 1 + 2 + 1 = 15 reps
Form has improved considerably. 

Pull-ups:
BW + 20 lbs x 3 reps x 10 sets
BW x 8 reps + 7 reps + 5 reps
Total Reps = 50

Supine Glute Ham Raises:
BW x 8 reps x 2 sets

Videos:

Pistol Squats, Pull-ups & Supine GHRs:

Overall Impression:

Looking forward to all the movies on the flight 

I hope everyone's having a good week. Thanks for reading! 

**Update**

Update:

I am on anti-biotics at the moment. I will be seeing my doctor on Saturday. That means 5 days down and 4 to go to get off these damn pills and have my tooth checked. 

I will most likely not train till Saturday or Sunday. I am feeling very weak because of these antibiotics. I was also on painkillers till yesterday but I have decided to stomach the pain and deal with it. I don't like a painkiller and antibiotic cocktail because it makes me very lethargic and even weaker than what I feel now which makes studying for exams quite impossible.

I am going to try and go in on Tuesday and do some Pistol Squats and Pull-ups though. We'll see how I feel tomorrow. 

Next Saturday/Sunday will be the start of my next mesocycle. I will be changing the format of this mesocycle. I have been doing Deadlift Day, Extra Workout, Squat Day and Press Day for the last 8 months now but I am switching it up to:

Deadlift Day: Deadlift variant followed by a PC exercises, abs and grip work 
Upper Body Day: Pull-ups, Dumbbell Press and abs
Pistol Day: Pistol Squats and Pull-ups
Conditioning Day: Conditioning drills

We'll see how I adjust to this. 

I am just waiting for Saturday so that I can have my teeth looked at. I have never had a dental problem and this pain is fcuking annoying!

I did go see Star Trek last night....Very entertaining. Wolverine down. Star trek down. Terminator Salvation left...and a few others actually: G.I. Joe, Transformers, the new Bale/Depp mafia movie, etc....Looks like this summer will be having some good releases. 

M8 W4 Deadlift Day

Spring 2009 Training
Mesocycle 8 - Week 4
Deadlift Day

Beginning Thoughts:

I have this massive toothache which as pinched a nerve on the left side of my face giving me a splitting headache...and I also had a fever but I decided to go into this workout nonetheless. How much more of a bullhead could I possibly have been. BTW..this is yesterday's workout and I still have the toothache which is now probably a cavity which I am only gonna get filled once I fly back to Bombay next Saturday.

Workout:

Dumbbell Windmills:
Skipped

Banded Deadlifts using the White Bands Double Looped:
225 lbs x 2 reps
265 lbs x 2 reps
295 lbs x 2 reps
315 lbs x 2 reps
335 lbs x 2 reps
355 lbs x FAIL
My fever was "contained" till I hit 335. After that my workout just plummeted. I lost all my drive. 

Deadlifts:
355 lbs x 1 rep
395 lbs x FAIL
355 was a grinder. **** being sick...

Dumbbell Windmills:
Skipped

Plate Pinches:
Skipped 

Bulgarian Squats:
Skipped

Videos:

I have the clips but I don't feel like uploading them. There is nothing special to show of yesterday's workout.

Overall Impression:

This was yesterday's workout. I am right now pumped with painkillers which I am going to continue to be on because I don't have dental insurance (apparently my University insurance doesn't cover dental treatments) so I gonna sit on this pain till I fly back to Bombay on the 15th. I don't think I'll be working out till next Saturday or Sunday at the very latest. I will probably (being a paranoid person that I am) go in on Tuesday and do some pistols and 50 pull-ups. That is the only plan. Next mesocycle starts come Sunday the 17th of May. 

Cheers and thanks for reading. I hope everyone has a good week.

M8 W3 Press Day

Spring 2009 Training
Mesocycle 8 - Week 3
Press Day

Beginning Thoughts:

Yesterday's workout....I've become so lazy to post workouts!

Workout:

Press:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
165 lbs x 1 rep
Called it quits. I hate this exercise. Ever since I've dropped weight this exercise has become a royal pain the ass for me. 

Pull-ups:
BW + 10 lbs x 2 reps x 15 sets
BW + 20 lbs x 2 reps x 10 sets
BW + 30 lbs x 2 reps x 5 sets
BW + 10 lbs x 5 reps x 2 sets
BW x 5 reps x 1 set
Total Reps = 75
I don't think I've ever done so many pull-ups in my life.

Band Punches:
12 reps x 3 sets

Push-ups:
BW x 10 reps x 2 sets

Videos:

Press & Pull-ups:


My friend Paul managed to hit a 20 lbs PR on Deadlifts yesterday:

Overall Impression:

Diet has been absolutely TERRIBLE over the last few days. I ate a 2000 calorie pizza today. If I am not careful, next thing I'll know is that I'll be eating this sort of junk food all the time. And then all the weightloss this semester will be gained back in 1 week lol....But, I'm gonna restrict my diet from now on out. Although today I am going to eat Indian food....arg, this is gonna be hard.

Have a good one, everyone and thanks for reading!

M8 W3 Squat Day

Spring 2009 Training
Mesocycle 8 - Week 3
Squat Day

Beginning Thoughts:

This is yesterday's workout...

Workout:

Front Box Squats:
225 lbs x 3 reps x 1 set
245 lbs x 3 reps x 3 sets
265 lbs x FAIL
265 lbs x 1 rep x 1 set
WTF is wrong with me....I've been having this erratic moments of failure and success with squat variations this whole semester....Next mesocycle the goal is to get down and serious with squat. Small improvements go a long and now is the time to start making them. 245 for 3x3 was one step in that direction. 

Side Squats:
BW x 10 reps x 2 sets
I haven't done these in years....These were so hard.

Prone Glute Ham Raises:
BW x 10 reps x 3 sets

Kettlebell Walks:
40 lbs x 60 feet x 1 set
60 lbs x 60 feet x 2 sets

Videos:

Front Squats:

Overall Impression:

I hope everyone had a good Monday. Have a good week, y'all! 

M8 W3 Extra Workout

Spring 2009 Training
Mesocycle 8 - Week 3
Extra Workout

Beginning Thoughts:

Yesterday's workout...

Workout:

Pistols:
Left Leg = 1 + 2 + 2 + 2 + 2 + 1 = 10 reps
Right Leg = 1 + 2 + 2 + 2 + 2 + 1 = 10 reps
I tried really hard to work on form. My left leg sucks. I have vids...

Medley for 4 Rounds:
Pull-ups = BW x 5 reps
Dumbbell Rows = 95 lbs x 5 reps
Lat Pull Downs = 150 lbs x 5 reps
Cable Rows = 130 lbs x 5 reps
Got 2 vids of my pull-ups and dumbbell rows...

Videos:

Pistol Squats, Pull-ups & Dumbbell Rows:


My friend Paul did Paused Presses with 265 lbs & Bench Pressed 225x13:

Overall Impression:

Saw Wolverine last night. I loved it.

**Weightloss Update**

Leigh Peele's Fat Loss Troubleshoot E-Book

Update on my weight-loss here. 

I started focusing on my diet come February. 
In February I went from 207 lbs to 197 lbs. Thats a 10 lbs weightloss.
In March I stayed consistent at 197 lbs. 0 lbs weightloss.
Last month, April, I went from 197 lbs to 192 lbs. 5 lbs weightloss. 
Overall this semester I've gone from 207 lbs to 192 lbs. 15 lbs total weightloss. 

I know this isn't as impressive as most of the people who are dedicated to losing weight. However, I am glad I've shed 15 lbs this semester. My goal now is to maintain 190-192 lbs for a few more months and work on recomposition very slowly. I haven't ever tried a recomposition so I expect a while before I get the hang of it. In any case: losing more weight isn't something I want. I'm happy at 190-192 lbs. 

I am attaching an excel spreadsheet which as everything I've eaten in it. If anyone is interested they can download it. This isn't meant to ask y'all to learn from me - quite the contrary: if anyone out there has the time to show me how to improve myself, please have a look at the excel file. 

Download link for excel file: http://rapidshare.com/files/22837897...iment.rar.html