M11 W2 Extra Workout

Summer 2009 Training
Mesocycle 11 - Week 2
Extra Workout

Beginning Thoughts:

Good day in the Indian Markets today. I wasn't going to workout today but my training partner Kartik dragged me to the gym...

Workout:

Mobility Drills:
Warrior Lunge Stretch
Seated 90/90 Stretch
Bird Dog
X-Band Walk
Rocking Ankle Mobilization
Scapular Push-up
Upper Trap Stretch
High Knee Walk
Reverse Lunges with a Posterolateral Reach
Walking Spiderman

Hanging Air Kicks:
8 + 6 + 8 + 8 + 7 + 11 + 12 reps
I have never been able to do these in the past. I'm finally able to do them with wishy-washy form. I'll improve with time. This is the first time I'm doing them. My unhealthy and weak shoulders were hurting a bit after my final set. Damn..this is a hard exercise!

Braced Dumbbell Squats:
6 kgs x 8 reps x 2 sets
The most useless exercise known to mankind...

Decline Torso Rotations:
5 kgs x 12 reps x 3 sets

Straight Arm Pulldowns:
20 kgs x 12 reps x 3 sets

Banded Shrugs:
Blue x 10 reps x 5 sets

Videos:

My training partner Kartik hit a 165 lbs Military Press weighing in at 150 lbs. Plus, I got 3 sets of my Hanging Air Kicks...and one crazy ab exercise done by Kartik.

Overall Impression:

Diet has been awesome this whole week. I'm very proud of myself. I was hesitant to go to the gym today because it's not my workout day but I think it was very productive.

M11 W2 Upper Body Day

Summer 2009 Training
Mesocycle 11 - Week 2
Upper Body Day

Beginning Thoughts:

I finished Harlan Coben's "No Second Chance". Pretty good. I liked it.

Workout:

Close Grip Bench Press:
185 lbs x 2 reps
205 lbs x 2 reps
205 lbs x 2 reps
215 lbs x 1 rep
225 lbs x FAIL
205 lbs x 2 reps
225 lbs x FAIL
215 lbs x 1 rep
My body is strange. So are my tiny wrists. Tiny wrists make it hard to do this ****.

Chest Supported Rows:
135 lbs x 5 reps
135 lbs x 5 reps
180 lbs x 4 reps
180 lbs x 2 reps
135 lbs x 6 reps
135 lbs x 6 reps
I love this exercise. At the same time though: it is hard to do because I need to flex my core and do everything in one breath.

Unilateral Standing Shoulder Press:
26 kgs x 5 reps
30 kgs x 2 reps
30 kgs x 3 reps
30 kgs x 3 reps
Something strange happened here. On the first set with 30 kgs, I almost blacked out. I have never experienced this before. I saw stars everywhere and I had to put the dumbbell down after my two reps and close my eyes and try not to fall over. Sudden weakness. ****ing weird. I had some water and then everything was normal. I wonder if it could have been my pre workout meal.

High Cable Rows with Wide Bar:
70 kgs x 8 reps
90 kgs x 5 reps
80 kgs x 6 reps
80 kgs x 6 reps
80 kgs x 6 reps

Dumbbell Front Raises:
8 kgs x 10 reps x 4 sets
These were alternated with High Cable Rows.

Banded Shrugs:
Blue x 12 reps x 4 sets

Decline Dumbbell Punches:
10 kgs x 12 reps x 4 sets

Videos:

Too much rush today. Next week I am gonna try to get some bench clips.

Overall Impression:

My diet has been very low calorie for the last week or so. It took it's effect on me today. I was damn tired and worn out before I even hit the gym.

M11 W2 Deadlift Day

Summer 2009 Training
Mesocycle 11 - Week 2
Deadlift Day

Beginning Thoughts:

Feeling very lethargic today. Good news is that my diet has been awesome for the last 3 days.

Workout:

Deadlift Doubles:
385 lbs x 2 reps
415 lbs x 1 rep
385 lbs x 2 rep x 7 sets
Total # of doubles with 385 = 8
This was really hard. The final set with 385 destroyed me.

Rope Pull-ups:
BW x 5 reps x 3 sets

Wrist Roller:
20 lbs x 2 trips x 3 sets

Cable Wood Chops:
15 kgs x 12 reps x 3 sets

Standing Cable Crunches:
40 kgs x 10 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

I've been reading some amazing thrillers. I got done with John Connolly's "Every Dead Thing" and "The Killing Kind". I also got done with Harlan Coben's "Darkest Fear" and "The Final Detail". I am currently reading another novel by Harlan Coben called "No Second Chance". Overall this summer I've managed to read 13 such types of novels. Pretty decent. I have no idea what this has to do with the overall impression of my workout though. Sorry to derail.

Overall Impression: Decent workout. Next week is going to be the hardest hurdle to cross though.

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

M11 W1 Conditioning Day

Summer 2009 Training
Mesocycle 11 - Week 1
Conditioning Day

Beginning Thoughts:

I was excited to do this workout. I decided to do 2 different Circuits today. One for Upper body and one for Lower body.

Workout:

Lower Body Circuit done for 3 rounds:
Pistol Squats = 3 reps
Swiss Ball Jackknife Pikes = 10 reps
Supine Glute Ham Raises = 10 reps
Ab Roller = 10 reps
Banded Pullthroughs = 12 reps
This beat me to death. Those Pistol Squats were hard as hell.

Upper Body Circuit done for 3 rounds:
Parallel Bar Dips = 8 reps
Pull-ups = 7 reps
Push-ups = 10 reps
Inverted Rows = 10 reps
Banded Shrugs = 12 reps

Videos:

One round from each circuit plus yesterday's 7 rep Pistol Squat set plus Kanishk's OH Squat workout:

Overall Impression:

I did Pistol Squats and Deadlifts just yesterday. Thats why they felt a little hard today.

Kanishk was having a hard time doing OH Squats. He is not able to lock out his elbows and retract his shoulder blades properly. I should've asked him to reduce the weight but I thought perhaps reducing the number of reps to singles would serve him better. He was fine during all of his warm-ups. But as soon as his working sets came in, things began to crumble.

I hope everyone's having a good weekend. Tomorrow is Monday. I can't believe it!!!

Cheers and thanks for reading as always!

M11 W1 Pistol Squat Day

Summer 2009 Training
Mesocycle 11 - Week 1
Pistol Squat Day

Beginning Thoughts:

Two days of peace and quiet. I was so not in the mood to hit the gym today.

Workout:

Pistol Squats:
7 + 5 + 5 + 3 = 20 reps
I got vids of the 7 and 3 rep sets. But the gym was so damn crowded I couldn't get anything else. So if anyone wants to particularly see these two, I'll upload them. Otherwise they'll be deleted/overwritten tomorrow. The 7 reps is a PR for me. I'm very proud of that set.

Pull-ups:
BW x 5 reps
BW + 10 lbs x 3 reps
BW + 20 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 40 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 30 lbs x 3 reps
BW + 20 lbs x 4 reps
BW + 10 lbs x 3 reps
Total Reps = 30
Those sets with 40 lbs were killer. I actually did 3 reps on all the sets in which i've reported 2 but I did not count the 3rd rep because of all the kicking. But because I kicked so much, I made sure to do a looooooong negative on those.

Dumbbell Front Raises:
6 kgs x 10 reps x 3 sets

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

Tricep Dumbbell Pullovers:
22 kgs x 10 reps x 3 sets

Pallof Press:
15 kgs x 12 reps x 3 sets

Videos:

Like I said above. The gym was super crowded today. I got the first and last set of Pistol Squats. If anyone wants to see the vid, I'll upload it. Otherwise, it will get deleted/overwritten with tomorrow's workout.

Overall Impression:

Diet has been kinda decent for the last 3-4 days. Let's hope it stays that way....

M11 W1 Upper Body Day

Summer 2009 Training
Mesocycle 11 - Week 1
Upper Body Day

Beginning Thoughts:

My sleep schedule has been badly messed up...

Workout:

Close Grip Bench Press:
185 lbs x 1 rep
205 lbs x 1 rep
225 lbs x 1 rep
205 lbs x 1 rep
215 lbs x 1 rep
215 lbs x 1 rep
Decent. For GUS: I am really proud of myself for this. I used pure technique. The only time I had to use brute strength was for 225 and that was because the weight shifted in my hand. Otherwise, I was able to pinch my shoulder blades together and do these with real ease. 215 felt awesome. I was thinking about this the other day and I realized that I have been investing myself too heavily into just Deadlifting. It's like the end all and be all of heavy weights that I throw around. Looking at it like a stock portfolio, I am not diversifying my risk at all. So, I have made it my goal to get good at pressing exercises as well. I am going to try and take pleasure and anxiety and nervousness and every other emotion that comes with Deadlifting and try to take my pressing and pulling work just as seriously.

Chest Supported Rows:
135 lbs x 5 reps
160 lbs x 5 reps
180 lbs x 4 reps
135 lbs x 8 reps

Unilateral Standing Shoulder Press:
26 kgs x 5 reps x 4 sets
I super-setted these with Chest Supported Rows. I don't know if "super-set" is the right term because I didn't do these with zero rest between exercises. So I think the correct "technical" term is "alternating".

High Cable Rows:
70 kgs x 8 reps
80 kgs x 6 reps
90 kgs x 4 reps
80 kgs x 8 reps

Dumbbell Front Raises:
6 kgs x 10 reps x 4 sets
These were alternated with High Cable Rows with the V-Bar.

Zottman Curls:
12 kgs x 6 reps x 3 sets

Front Planks:
BW x 30 seconds x 3 sets

Videos:

I was very keen on taking my press videos but there were WAYY too many people there.

Overall Impression:

Good stuff. For GUS: I am happy with today's training.

M11 W1 Deadlift Day

Summer 2009 Training
Mesocycle 11 - Week 1
Deadlift Day

Beginning Thoughts:

The beginning of a new Mesocycle. I should be doing this workout tomorrow but due to expected rainfall and potential downpour, I was forced to go in today to get this done.

Workout:

Deadlift Singles:
385 lbs x 1 rep
415 lbs x 1 rep
385 lbs x 1 rep x 9 sets
Total # of singles with 385 = 10
Decent stuff. I am happy I was able to use my over/under with left over and right under on several sets with 385. I have never been able to do that. Just for the GUS crowd: this was relatively hard but I could've done a couple more singles I think. I just didn't want to push it and I figured workouts like this come once in a while only (lol) so I thought it would be wise to quit while ahead (sort of). Next week I'm gonna be doing some heavy doubles.

Plate Pinches:
25 lbs x 30 seconds x 4 sets

Wrist Roller:
10 lbs x 2 trips
25 lbs x 1 trip x 3 sets

Rope Pull-ups:
BW x 4 reps
BW x 4 reps
BW x 2 reps
Nothing to failure: just did this for the sake of it.

Dumbbell Windmills:
14 kgs x 10 reps x 4 sets

Overhead Plate Side Bends:
25 lbs x 10 reps x 4 sets

Videos:

Deadlifts:

Overall Impression:

I saw The Proposal yesterday....I liked it.

Today's workout is decent. For the GUS crowd: I am damn happy :-D

Cheers and thanks for reading!

M10 W4 Conditioning Day

Summer 2009 Training
Mesocycle 10 - Week 4
Conditioning Day

Beginning Thoughts:

I totally forgot to post this....

Workout:

Overhead Squats:
25 lbs x 3 reps
75 lbs x 3 reps
115 lbs x 2 reps
135lbs x 3 reps
I took it real easy. I was in no mood to work back up to 165+...Call me lazy lol...

Conditioning Circuit done 3 times:
Spiderman Walks = BW x 10 reps
Swiss Ball Jackknife Pikes = BW x 6 reps
Supine Glute Ham Raises = BW x 10 reps
Ab Roller = BW x 10 reps
Band Pull Throughs = 2 Whites x 10 reps
For some reason this was super hard.

Videos:

I was so lazy and out of it I didn't bother to record anything..

Overall Impression:

I needed an easy workout like this.

M10 W4 Pistol Squat Day

Summer 2009 Training
Mesocycle 10 - Week 4
Pistol Squat Day

Beginning Thoughts:

My internet has finally started working....I saw Harry Potter yesterday. It was devoid of action, adventure and even magic. All it had is good art direction but otherwise it was a bit of a let down..or perhaps I feel this way because I've been watching Heroes Season 3 and Peter Petrelli, Hiro and Matt Parkman appear to be such badasses they make Voldemort, Malfoy and Potter look like chumps. Either way, I enjoyed the last Potter movie a lot more than this one....

Workout:

Pistol Squats:
5 + 5 + 5 +4 = 19 reps
I fell down on the last set. This sucks. But I think my quality this time was better than last week.

Pull-ups:
BW x 5 reps
BW + 20 lbs x 2 reps
BW + 30 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 50 lbs x 2 reps
BW + 30 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 20 lbs x 5 reps
BW x 8 reps
Total Reps = 30
I got a video of the 50 and the subsequent 40.

Unilateral Lat Pulldowns:
45 kgs x 3 reps
35 kgs x 5 reps

Cable Wood Chops:
15 kgs x 12 reps x 3 sets

Pallof Press:
12.5 kgs x 15 reps x 3 sets

Videos:

Pistol Squats & Pull-ups:

Overall Impression:

My weight is down to 188-189 lbs so I am happy. I was 210 in Jaunuary this year and this slow weightloss has been kinda cool.

M10 W4 Upper Body Day

Summer 2009 Training
Mesocycle 10 - Week 4
Upper Body Day

Beginning Thoughts:

The balm helped my back. No pain today whatsoever.

Workout:

Incline Bench Press:
185 lbs x 5 reps
185 lbs x 4 reps
185 lbs x 4 reps
4 more reps than last time. Good job.

Chest Supported Rows:
135 lbs x 5 reps x 8 sets
I was exhausted after this.

Facepulls:
45 kgs x 10 reps x 3 sets

Banded Shrugs:
Blue Band x 10 reps x 3 sets

Dumbbell Front Raises:
8 kgs x 10 reps x 3 sets

Pulley Pushdowns:
35 kgs x 8 reps x 3 sets

Dragonfly Sit-ups:
BW x 8 reps x 2 sets

Videos:

Nothing special about today.

Overall Impression:

Tomorrow is rest day. Gonna go see Harry Potter....and then The Proposal sometime this weekend. For some reason I am more interested in The Proposal. I've always liked Sandra Bullock for some reason

I hope everyone's having a good week. One more day till the weekend!!!

Thanks for reading, guys.

M10 W4 Deadlift Day

Summer 2009 Training
Mesocycle 10 - Week 4
Deadlift Day

Beginning Thoughts:

It's been raining a lot this week here in Bombay. I had to skip training on Tuesday because of the heavy downpour. So everything has been moved one day forward. Yesterday (Wednesday) became Deadlift Day. Today was Upper Body Day.

Workout:

Banded Deadlifts w/ Red Bands:
Skipped
I wanted to switch things up. It seems all I am doing is getting stronger on Banded Deadlifts and Deficit Deadlifts. Thats not the goal here.

Deadlifts:
385 lbs x 3 reps x 3 sets
345 lbs x 6 reps
The 3x3 with 385 was decent. I strained my upper right trap or something while doing the 345 lbs back-off set. I switched grips and because I have not been doing any heavy stuff with left hand being the over hand (and therefore my right hand the under one) I wasn't prepared for it. Well, I have learnt - and it could've been a lot worse but over the last 4-6 weeks I have been doing a lot of moderately heavy stuff with the different grip so I think that cushioned the blow in a way.

Pistol Squats:
Unable
I just could not do these. Either my legs were exhausted or what I dunno but I just could not do it. I tried doing them and I rolled over like 4 times. I gave up after that. My friend described me as a sack of potatoes just falling over. And to think I am breaking my will here dieting.

Suitcase Deadlifts:
115 lbs x 6 reps
135 lbs x 6 reps
155 lbs x 6 reps
I usually make week 4 a low volume week most of the time (since I spend weeks 1-3 going crazy) so I kept this simple. One of my short term goals on this exercise is 3 reps with 185 lbs. That would be sweeeet.

Wrist Roller:
10 lbs x 3 trips
10 lbs x 2 trips
10 lbs x 2 trips
10 lbs x 3 trips
Just for the record: one trip means going up and then back down again. One way is not one trip.

Ab Roller with Bands:
White Band double looped x 6 reps x 3 sets
These were super hard.

Videos:

Deadlifts:


My training partner Kartik doing some impressive pull-ups @ a BW of 150 lbs:

Overall Impression:

I applied some balm on my back last night before sleeping. This **** stings like none other.

Gonna post today's workout in a couple of minutes...

M10 W3 Conditioning Day

Summer 2009 Training
Mesocycle 10 - Week 3
Conditioning Day

Beginning Thoughts:

My right shoulder was feeling a bit too tight when I went in....I did the plate halos and it made a big difference but I reckon I should've done a couple more sets.

Workout:

Overhead Squats:
25 lbs x 5 reps
45 lbs x 5 reps
75 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 2 reps
135 lbs x 3 reps
165 lbs x 2 reps
165 lbs x 1 rep
165 lbs x 2 reps
I was determined to do 2x2 with 165. But, several things went wrong. First, I had a spat with some of the trainers at my gym and that put me in a foul mood. Negativity to some helps them get riled up. To me it has the opposite effect. I like peace and quiet. So, it took me a while to calm down. Then, set 1 with 165 went smoothly. One set 2, while coming out of the hole on rep 2, I shifted the weight forward unintentionally and got pinned. Thank god for the safety pins. On set 3, coming out of the whole on both reps was good. But, after I locked out rep 2, my right shoulder almost got dislocated and I dumped the bar from over my head. That scared the living **** out of me. You can see this happen in the video. So, while this may seem like an awesome workout on paper, several things could have gone wrong and there is a lot to learn from this.

Conditioning Circuit done 3 times:
Spiderman Walks = BW x 10 reps
Swiss Ball Jackknife Pikes = BW x 8 reps
Supine Glute Ham Raises = BW x 10 reps
Ab Roller = BW x 10 reps
Band Pull Throughs = 2 Whites x 10 reps
Front Planks = BW x 30 seconds
Banded Shrugs = Blue x 10 reps
Dips = BW x 6 reps
Banded Pushdowns = Blue x 15 reps
One Arm Pulldowns = Blue x 12 reps
I got my last circuit (forgive my sloppiness) on video. Unfortunately, my camera's memory ran out and it got cut on the last exercise.

Videos:

OH Squats, Conditioning Circuit & Kanishk's Deadlift:

Overall Impression:

I've been watching a lot of movies recently.

I saw Heroes Season 2 this week. I am gonna start Season 3 in a few minutes. I also saw Transformer 2. Loved it. I only went for entertainment so I had no real expectations. I also saw Ice Age 3 in 3D which was a good deal of fun. I just finished watching The Longest Yard with Adam Sandler and I love that film lol...I am looking forward to seeing Harry Potter next week and The Proposal and G.I. Joe...I really want to see G.I. Joe.

M10 W3 Pistol Squat Day

Summer 2009 Training
Mesocycle 10 - Week 3
Pistol Squat Day

Beginning Thoughts:

Work was super boring today. After the budget was released by the government the market has been on an unending downward spiral. The good news is that the guys I work with in the Arbitrage department earned a ****load of money today - enough to make up for their consistent losses over the last 4 weeks and with some more left to take home.

Workout:

Pistol Squats:
5 + 5 + 5 +5 = 20 reps
By set #4 I was dead...

Pull-ups:
BW x 7 reps
BW + 10 lbs x 3 reps x 3 sets
BW + 20 lbs x 3 reps x 3 sets
BW + 30 lbs x 3 reps x 3 sets
BW + 40 lbs x 2 reps x 3 sets
BW x 10 reps
Total Reps = 50
Next week I am gonna do some heavy triples and doubles.

Unilateral Lat Pulldowns:
Skipped

Jackknife Pikes on the Swiss Ball:
Skipped

Pallof Press:
skipped

Videos:

Pistol Squats & Pull-ups:

Overall Impression:

I have been skipping a lot of my core training this week. That sucks. Tomorrow I am going to gonna make up for lost time. I don't like skipping my core training.

M10 W3 Upper Body Day

Summer 2009 Training
Mesocycle 10 - Week 3
Upper Body Day

Beginning Thoughts:

This was Wednesday's workout which I have been too lazy to jot down...

Workout:

Incline Bench Press:
185 lbs x 1 rep x 1 set
205 lbs x 1 rep x 1 set
185 lbs x 3 reps x 3 sets
205 lbs x 1 rep x 1 set
225 lbs x FAIL
Meh....good stuff.

Chest Supported Rows:
135 lbs x 6 reps x 5 sets
I am happy with this (or rather..I was happy at the time).

Banded Push-ups:
Red Band x 10 reps x 3 sets

Banded Shrugs:
Blue Band x 10 reps x 3 sets

Banded Kelso Shrugs:
Skipped

Dumbbell Hammer Curls:
Skipped

Pulley Push-downs:
Skipped

Pallof Press:
Skipped

Videos:

Nothing special about today.

Overall Impression:

I was in a hurry and I had to go out for some family get together so I had to cut the workout short. Good news is that I got my heavy stuff in. The "fluff" training which I was really looking forward to doing is what got cut out. Arg..I'll do better next week.

M10 W3 Deadlift Day

Summer 2009 Training
Mesocycle 10 - Week 3
Deadlift Day

Beginning Thoughts:

I just could not focus going into the workout...

Workout:

Banded Deadlifts w/ Red Bands:
135 lbs x 2 reps x 4 sets
145 lbs x 2 reps x 2 sets
155 lbs x 1 rep x 1 set
I was so out of it...I am glad I took those biscuits with me to the gym...I bet they helped me in my endeavors to concentrate on the task at hand!

Deadlifts:
365 lbs x 3 reps
405 lbs x 2 reps
405 lbs x FAIL
Decent stuff. The second set of 405 just failed. It was weird because I was all ready to do it and then my torn callus sort of "numbed" my entire left arm....I couldn't feel or do **** with it. Plus, I got a nasty cramp on my hamstring.

Pistol Squats:
3 + 4 + 4 = 11 reps
I did these in my socks only...I wanted to see if I was over-dependent on the shoes. Guess not. I was dead tired from Deadlifting so bear with my clumsiness in the video.

Suitcase Deadlifts:
115 lbs x 6 reps
135 lbs x 3 reps
I tore a callus on my left hand while deadlifting 365 and I could not hold the bar so I wussed out.

Plate Pinches:
25 lbs x 30 seconds
25 lbs x 35 seconds
25 lbs x 20 seconds

Swiss Ball Jackknife Pikes:
BW x 8 reps x 3 sets

Videos:

Banded Deadlifts, Deadlifts, Pistol Squats & Jackknife Pikes:

Overall Impression:

I hope everyone's having a good week!

M10 W2 Conditioning Day

Summer 2009 Training
Mesocycle 10 - Week 2
Conditioning Day

Beginning Thoughts:

I have been obsessed with country music recently....staying away from my girl tends to make the heart fond for things she likes lol...

Workout:

Overhead Squats:
25 lbs x 3 reps
45 lbs x 3 reps
95 lbs x 3 reps
135 lbs x 2 reps
165 lbs x 1 rep
185 lbs x 1 rep
Damn!

Conditioning Circuit done 3 times:
Spiderman Walks = BW x 10 reps
Dumbbell Windmills = 14 kgs x 7 reps
Supine Glute Ham Raises = BW x 10 reps
Front Planks = BW x 30 seconds
Bird Dog = BW x 10 reps
Banded Shrugs = Blue x 10 reps
Cable Wood Chops = 12.5 kgs x 12 reps
Banded Pushdowns = Blue x 12 reps
Banded Kelso Shrugs = Blue x 12 reps
I got entire Circuit #1 on video....boy was it long and tiring. I decided to throw in a bunch of more exercises for ****s and giggles only.

Videos:

OH Squats, Conditioning Circuit & Kanishk's Deadlift:

Overall Impression:

I was going to see Ice Age 3 tonight but it's monsoon here in India and it's been raining for 9 hours straight and everything is flooded. So I went ahead and watched a god awful movie called "The Unborn" and I hated it. But, I did watch Heroes Season 2 (just starting it right now actually) and I am looking forward to some fun

I hope everyone has a good weekend! Thanks for reading as always.

M10 W2 Pistol Squat Day

Summer 2009 Training
Mesocycle 10 - Week 2
Pistol Squat Day

Beginning Thoughts:

India's budget is being released on Monday so frantic activity in the stock market today. Good news is that homosexuality is finally legal in India. About time is what I think! Live and let live. But then again...this is not supposed to be a religious log so I'll leave my political thoughts at the door.

Workout:

Pistol Squats:
5 + 5 + 3 + 4 = 17 reps
I attained my mini-goal of doing 5 reps straight so I am happy. I dunno but after Pistol Squats and Pull-ups I feel like an MMA fighter lol...

Pull-ups:
BW x 3 reps
BW + 10 lbs x 3 reps
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 20 lbs x 3 reps
BW + 20 lbs x 3 reps
BW x 7 reps
Total Reps = 30
Felt awesome. Also, I was pressed for time so I had to hurry.

Unilateral Lat Pulldowns:
Skipped

Jackknife Pikes on the Swiss Ball:
BW x 8 reps x 3 sets

Pallof Press:
12.5 kgs x 12 reps x 3 sets

Videos:

Pistol Squats & Pull-ups:

Overall Impression:

I am gonna go see Ice Age 3 tomorrow. I've been watching a huge amount of movies over the last few days. I saw T4 and I liked it contrary to most people because all I went in expecting was entertainment. I saw X-Men again and I loved it. I also saw on DVD Frost/Nixon and I think it was awesome. I made the mistake of seeing John Cena's 12 Rounds which was really retarded. I am going to start Heroes Season 2 this weekend. Lots of catching up to do hahahha!

I hope everyone has a good weekend. Happy 4th of July to you Americans

M10 W2 Upper Body Day

Summer 2009 Training
Mesocycle 10 - Week 2
Upper Body Day

Beginning Thoughts:

I am currently in the Arbitrage Department of the stock broker's firm and today was an exciting day.

Workout:

Incline Bench Press:
205 lbs x 2 reps
205 lbs x 1 rep
205 lbs x 2 reps
Felt a bit weaker today. I am gonna try to get 205x3x3 by the end of the mesocycle.

Chest Supported Rows:
135 lbs x 5 reps x 1 set
160 lbs x 5 reps x 3 sets
Felt weak on this too....I have ripped out some of the skin on my palm from deadlifting so this was very painful.

Banded Push-ups:
Red Band x 10 reps x 3 sets
Gotcha!!!

Banded Shrugs:
Blue Band x 10 reps x 3 sets

Banded Kelso Shrugs:
Blue Band x 12 reps x 3 sets

Dumbbell Hammer Curls:
18 kgs x 8 reps x 3 sets

Pulley Push-downs:
32.5 kgs x 10 reps x 3 sets

Pallof Press:
12.5 kgs x 10 reps x 3 sets

Videos:

Nothing special about today.

Overall Impression:

Good stuff. My body is aching. Time to rest.

I hope everyone's having a good week so far!