M12 W2 Squat Day

Fall 2009 Training
Mesocycle 12 - Week 2
Squat Day

Beginning Thoughts:

I was teaching my gf Overhead Squats and Deadlifts today...so workout was kinda meh.

Workout:

Front Squats:
225 lbs x 3 reps
255 lbs x 3 reps
275 lbs x 1 rep x 2 sets
Decent stuff....

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

Videos:

Nothing special..

Overall Impression:

Taught my gf how to Overhead Squat with the lat pull down bar (I needed something lighter than the regular barbell). She also Deadlifted 105 lbs weighing 105 lbs...Great form too.

Tomorrow is Pistol Squat Day. My second favorite workout day of the week!

Have a good Monday, everyone and thanks for reading!

M12 W2 Press Day

Fall 2009 Training
Mesocycle 12 - Week 2
Press Day

Beginning Thoughts:

Went in early today go train. I hate training in the morning.

Workout:

Military Press:
135 lbs x 3 reps
155 lbs x 2 reps
165 lbs x 2 reps x 2 sets
145 lbs x 3 reps
135 lbs x 6 reps
I'm still weak at this lift. I dunno if anyone else experiences this, but this exercise really hurts my wrists.

Dumbbell Rows:
90 lbs x 8 reps x 3 sets

Push-ups:
Red x 15 reps
White x 20 reps
BW x 15 reps
Very difficult.

Facepulls:
Skipped

Banded Shrugs:
Blue x 15 reps x 3 sets

Ab Roller:
BW x 10 reps x 3 sets

Videos:

Nothing worth putting up.

Overall Impression:

Decent session. Should've taken longer rest periods at times.

M12 W2 Deadlift Day

Fall 2009 Training
Mesocycle 12 - Week 2
Deadlift Day

Beginning Thoughts:

So I have finally moved back in. Senior Year has started.

My diet has been really crappy over the last few days.

When I hit the gym last night I had zero motivation or energy. Thats how beat I was. So, given that, it was a decent workout. I think that sipping my Malto/Whey drink during my workout really helped keep my buoyant.

Workout:

Deadlifts:
385 lbs x 6 reps x 2 sets
I vomited after my second set. This really sucks....I think I could've done 3 full sets. Well, this gives me a goal to work towards next week.

Hanging Air Kicks:
BW x 14 reps x 3 sets

Wrist Roller:
25 lbs x 1 trip x 2 sets
Half-assed this...

Videos:

Deadlifts:
http://www.youtube.com/watch?v=74otmVuBYxQ

Overall Impression:

Short and simple.

M12 W1 Pistol Squat Day

Summer 2009 Training
Mesocycle 12 - Week 1
Pistol Squat Day

Beginning Thoughts:

I finished Lost Season 3 today....finally. I've finished the first 3 seasons of Lost in like 2 weeks and it's been an overdose. I'm beginning to have dreams of being stranded on an island.

Workout:

Pistol Squats:
5 + 5 + 13 = 23 reps
I was going to do just 3 sets of 5 reps but I wanted to go all out on my final set. I can't believe I cranked out 13 reps! The last 8 reps were super-hard!

Pull-ups:
BW x 5 reps x 2 sets
BW x 10 reps
Keeping it really light and easy today.

Hanging Air Kicks:
BW x 14 reps x 3 sets

Bar Rollouts:
BW x 10 reps x 3 sets

Videos:

Pistol Squats and last set of Pull-ups:

Overall Impression:

I am flying to San Antonio tomorrow night. It's gonna be a painful 36 hour flight in all. I won't be working out till Wednesday or Thursday. I have to move into my room, etc.

I hope everyone's had a good weekend. I'm looking forward to next semester. Senior Year is gonna be fun

Thanks for reading!

M12 W1 Squat Day

Fall 2009 Training
Mesocycle 12 - Week 1
Squat Day

Beginning Thoughts:

I had to help my boy Kanishk do his OH Squats today so I reversed the order of my lifts.

Workout:

Cable Crunches:
40 kgs x 10 reps x 3 sets

Banded Shrugs:
Blue x 12 reps x 3 sets

Zottman Curls:
10 kgs x 10 reps x 2 sets

Anderson Front Squats:
235 lbs x 2 reps
255 lbs x 2 reps
275 lbs x 1 rep
295 lbs x 1 rep
I was really out of it. I also forgot to do my mobility drills. ****ing stupid of me. The 295 was very rushed. While I was doing the set I thought I had paused for 2 seconds...but upon playing the clip I wasn't even close. But, 295 is something new for me.

Videos:

Kanishk's OH Squats and my last set of Anderson Squats:

Overall Impression:

Tomorrow is Pistol Squat Day. I wonder how today's workout will affect my ability to do Pistol Squats...

I hope everyone's having a good weekend

M12 W1 Press Day

Fall 2009 Training
Mesocycle 12 - Week 1
Press Day

Beginning Thoughts:

Very sore today. Didn't feel like working out.

Workout:

Military Press:
135 lbs x 3 reps
145 lbs x 2 reps
165 lbs x 2 reps
185 lbs x FAIL
Terrible. Though last time I nailed 185 @ 205 lbs BW. Right now I weigh exactly below 85 kgs which is 187 lbs. I will get 185 this mesocycle.

Dumbbell Rows:
38 kgs x 8 reps x 3 sets

Push-ups:
BW x 30 reps
BW + White Band x 15 reps
Everything to failure.

Facepulls:
40 kgs x 12 reps
50 kgs x 10 reps

Banded Shrugs:
Blue x 20 reps

Cable Crunches:
40 kgs x 6 reps x 2 sets
Very weak. My abs are sooooo sore.

Videos:

Nothing worth putting up.

Overall Impression:

Talk about low volume lol....

M12 W1 Deadlift Day

Fall 2009 Training
Mesocycle 12 - Week 1
Deadlift Day

Beginning Thoughts:

Been eating much better over the last 2 days. More good fats in my diet and also more protein.

Workout:

Deadlifts:
385 lbs x 5 reps x 3 sets
I don't think I've ever done a workout this hard in my life. This was 1000x harder than any conditioning workout I've gone through. But at the same time, I don't think I've had as much of a satisfying workout as this in the gym either.

There are several things I want to make note of over here.

1.) My approach to this workout was very different. I was thinking positive and I can say with the utmost sincerity and honesty that I actually enjoyed my Deadlift workout for the first time in a long long time.

2.) I used images and words to keep myself focused throughout the workout. I know this may sound weird but I got a couple of vids of Konstantinovs and Bennedict on my cell phone. Watching some of the greatest Deadlifters actually do a pull can really fill your head with clarity and you can go through the motions of the lift in your head. This isn't a mental trick or anything. It's just logic. You see someone do something successful it tends to create a positive feeling which if you relate you I guess you can capitalize on.

3.) I rested for a LONG time in between sets. After my warm-ups and the first set of 385 I took a 6 minute rest. Between Set 1 and Set 2 I took a 7 minute break. After Set 2 I was dead tired and very close to quitting but I held in there and after a 10 minute break, I went in and did my last 5 reps. Whoever said that 5 reps is the MOST one should rest in a workout is an idiot.

4.) After Set 3 I threw up. I couldn't help it. I eat biscuits during the course of my workout. Over the last 8 weeks they've been very helpful in keeping me energetic and I don't fall into that mid workout "lull". But today I had way too much acidity in my stomach which couldn't be neutralized by the biscuits. Nasty.

5.) I am really proud of myself for getting this workout done using positivity. For such a long time I've been feeling anxious and nervous and downright scared to do Deadlifts that it has made me question why exactly am I so enthusiastic about this exercise when it causes me so much mental trauma. But, I can safely say that come today, this is a new chapter for Deadlifts. No more negative reinforcement.

Bar Rollouts:
BW x 10 reps x 2 sets
After throwing up this is all I wanted to do. No need to push the envelope. This is only Week 1 of my mesocycle.

Videos:

Deadlifts:

Overall Impression:

This mesocycle is going to involve lesser volume than normal atleast in the beginning. So it's something to keep in mind. But today's workout was very difficult.

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

M11 W4 Conditioning Day

Summer 2009 Training
Mesocycle 11 - Week 4
Conditioning Day

Beginning Thoughts:

I skipped training on Thursday and Saturday. In all honesty, I skipped it because I was busy completing Lost Seasons 1 & 2. But, my excuse is: I've been working out for 10 weeks straight now 4x a week and I needed a break before my next mesocycle.

However, I've been very callus with my diet over the last 4 days. I've hardly gotten in any protein, I've been gorging on Indian junk food. That means pure carbs. It really took its toll on me today...

Workout:

Lower Body Circuit done for 3 rounds:
Pistol Squats = 7 reps
Hanging Air Kicks = 14 reps
Unilateral Dumbbell Romanian Deadlifts = 12 kgs x 12 reps
Swiss Ball Jackknife Pikes = 10 reps
Supine Glute Ham Raises = 15 reps

Videos:

Circuit #1:

Overall Impression:

I've learnt some interesting this summer. I started watching my diet a bit more carefully come January this year. I weighed 207 lbs at the time and I was way too fat - especially in my face. From January to early May, I went from 207 to 190 lbs. I was eating clean and having like 280-300 grams of protein - hardly any carbs. I look at my charts (I kept a strict food log during this period) and I my average macro breakdown was Protein 60%, Fat 25% and Carbs 15%. Almost all of my carbs came in through stuff that already had carbs in it. Well, over this summer I've only lost 3 lbs. I weigh 187 lbs and have been at this weight since the second week of summer. However, I've dropped my protein intake to 230-250 grams and upped my carbs quite a bit (don't count the last 3-4 days though ). I've become more "dense" in terms of my muscles only (I've managed to salvage my mind) and I realize carbs are NOT bad This is just something to note. I don't know how accurate I am and I'm not too concerned. I won't lie and say I've tried to lose weight and I've failed. I haven't tried very hard. And I haven't tried very hard because I don't want weightloss that desperately. If I truly wanted to lose a lot of weight I'd have done it by now. But, I don't feel the need to. I just want to gradually change. These are my simple goals. Slow body recomposition.

Enough diet talk. Whats the goal for the next few weeks? Well, this workout ends Mesocycle 11. Come Wednesday, Mesocycle 12 begins. I will be leaving for the US around the 25th of August. I won't be working out consistently till the 27th (once I leave that is) because I need time to move into my new room, etc...I will be working out this week as per normal, but there will be a lag of 1 week once I embark on my trip to college. This is just a heads up to y'all.

This workout is also the last conditioning workout for the next month atleast. I am sick of conditioning training. Next mesocycle, my training is fairly basic in nature. Deadlift Day involves Deadlifts, abs and grip work. Bench Press Day involves Bench Press, various rows and abs. Squat Day involves Front Squats, Glute Ham Raises and abs. Pistol Squat Day involves - well, Pistol Squats, Pull-ups and abs. This is all fairly cut and dry.

I can't believe we're 4 months away from 2010.

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

M11 W4 Deadlift Day

Summer 2009 Training
Mesocycle 11 - Week 4
Deadlift Day

Beginning Thoughts:

This is yesterday's workout....

Workout:

Deadlifts:
385 lbs x 6 reps
385 lbs x 4 reps
The first set was decent. Set 2 was weird because my plates kept landing in weird positions forcing me to reset my stance and stuff.....Damn annoying.

Rope Pull-ups:
BW x 7 reps x 3 sets

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

Wrist Roller:
30 lbs x 1 trip x 3 sets

Front Planks:
BW x 40 seconds x 2 sets
BW x 60 seconds x 1 set
While doing this, I spend the first half of the time (ex: 20 seconds out of 40 seconds for the 2 sets I did for 40 seconds) with my left leg and right hand off the ground. Then, for the second half, I support myself only with my left leg and right hand.

Zottman Curls:
10 kgs x 10 reps x 2 sets

Videos:

Deadlifts:

Overall Impression:

Deadlifts were ok. I don't regret not doing another set. At the time it didn't seem worthwhile to go completely balls to the wall. This was a reasonably ok workout.

M11 W3 Conditioning Day

Summer 2009 Training
Mesocycle 11 - Week 3
Conditioning Day

Beginning Thoughts:

Body is extremely sore from yesterday's workout.

Workout:

Lower Body Circuit done for 3 rounds:
Pistol Squats = 5 reps
Hanging Air Kicks = 12 reps
Unilateral Dumbbell Romanian Deadlifts = 12 kgs x 11 reps
Swiss Ball Jackknife Pikes = 10 reps
Supine Glute Ham Raises = 13 reps

Upper Body Circuit done for 3 rounds:
Parallel Bar Dips = 10 reps
Pull-ups = 5 reps, 5 reps, 7 reps
Flat Dumbbell Press = 26 kgs x 9 reps
Dumbbell Rows = 38 kgs x 7 reps
Kelso Shrugs = Blue x 12 reps

Videos:

Circuit #1 and Circuit #2:

Overall Impression:

Very tiring. Tomorrow is the beginning of a new week. Something which I have forgotten to mention: my shoulders and elbows have been hurting me a lot recently. I slept awkwardly on my side a few nights ago and my left shoulder has been feeling extremely tender. As for my elbows, my right elbow has been in a great deal of pain whenever I try to straighten it. hopefully the R&R of these next few days should help.

M11 W3 Pistol Squat Day

Summer 2009 Training
Mesocycle 11 - Week 3
Pistol Squat Day

Beginning Thoughts:

Yesterday's workout....

Workout:

Pistol Squats:
3 + 10 + 7 + 5 = 25

Pull-ups:
BW + 20 lbs x 2 reps x 5 sets
BW + 30 lbs x 2 reps x 5 sets
BW + 40 lbs x 3 reps x 2 sets
BW + 30 lbs x 2 reps x 2 sets
BW + 10 lbs x 5 reps x 2 sets
Total Reps = 40

Dumbbell Front Raises:
Skipped

Facepulls:
40 kgs x 10 reps

Tricep Dumbbell Pullovers:
26 kgs x 12 reps
26 kgs x 10 reps
26 kgs x 8 reps
Obliterated my triceps.

Cable Crunches:
40 kgs x 10 reps x 3 sets

Videos:

Some Pistol Squats and Pull-ups:

Overall Impression:

Body feels like a truck hit it.

M11 W3 Upper Body Day

Summer 2009 Training
Mesocycle 11 - Week 3
Upper Body Day

Beginning Thoughts:

I iced my back today morning. Felt 98% ok.

Workout:

Close Grip Bench Press:
185 lbs x 3 reps
205 lbs x 3 reps x 3 sets
225 lbs x FAIL
FML...I hate 225 lbs.

Chest Supported Rows:
90 lbs x 10 reps x 2 sets
115 lbs x 10 reps x 1 set
135 lbs x 6 reps x 2 sets
160 lbs x 3 reps x 2 sets

Unilateral Standing Shoulder Press:
26 kgs x 5 reps
30 kgs x 3 reps x 3 sets

High Cable Rows with V Bar:
80 kgs x 8 reps x 3 sets
80 kgs x 6 reps x 3 sets

Dumbbell Front Raises:
8 kgs x 10 reps x 3 sets
These were alternated with High Cable Rows.

Banded Shrugs:
Blue x 15 reps x 3 sets

Decline Dumbbell Punches:
10 kgs x 15 reps x 3 sets

Videos:

My training buddy Kartik finally returned to Deadlifts...After training light for 3 weeks, he was insistent on doing a max out session of sorts today...Plus, the video also has my CGBP with 205x3:

Overall Impression:

I checked my weight today. 187 lbs. I was 210 in January. I think I might stop focusing as much on weight loss....I don't want to get any lighter. Ever.

M11 W3 Deadlift Day

Summer 2009 Training
Mesocycle 11 - Week 3
Deadlift Day

Beginning Thoughts:

I was sore as **** from my Conditioning workout...even though it was on Sunday and today is Wednesday...Hammies were sore and to top it off I had a massive digestion problem with my stomach...

Workout:

Deadlift Triples:
385 lbs x 3 reps
415 lbs x 1 rep
385 lbs x 3 reps x 3 sets
385 lbs x 2 reps x 3 sets
Total # of triples with 385 = 4
This was really really hard today. I just couldn't do it. 3 reps is a LOT. There was some hitching on 2 or 3 total reps or perhaps this is just the way I deadlift....hard to tell because I tried to overcome the instinct to hitch. Just to put this simply, week 1 involved me do 10 singles. Week 2 involved me doing 8 doubles. Today, week 3, I managed to do 4 triples and 3 doubles. So my reps have gone from 10 to 16 to 18 in 3 weeks. Pretty decent given the fact that I have lifted 415 which is ~98% of my 1RM and 385 is itself ~91%. This is just for GUS btw....Just some things I've been thinking about...I tried really hard not to hitch or anything. One some reps I just thought of it as squeezing my ass as much as possible. I did notice that those 2-3 times when I think I hitched - I had deadlifted in such a way the bar was a bit further from my body than expected...In any case: doing 3 reps is DAMN tiring. I should be happy with this progression because doing 18 solid reps with 90% of my max should be something to rejoice in...but I'm kinda disappointed. The plan was to hit 5-7 triples. I would've gotten 5 if I hadn't failed at the knees on the 6th set. The ULTIMATE would've been to nail 7 triples....If only ...Maybe I'm just beating myself up over this. I guess this is very good progression because 3 weeks ago I did 385x3x3 and that almost murdered me at the time. In comparison to that workout, today's seems pretty good. Meh...I'm still upset I didn't get what I should have.

Suitcase Deadlifts:
115 lbs x 6 reps x 3 sets
I think I tweaked my back with this exercise.....My upper back near the spine is hurting like hell. I've applied balm because there is a bit of a discoloration in the area. **** me... I am pretty concerned about this. I hope it heals by tomorrow or next week at the latest...

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

Rope Pull-ups:
BW x 6 reps x 3 sets

Wrist Roller:
10 lbs x 2 trips x 2 sets
20 lbs x 2 trips x 2 sets

Videos:

Deadlifts:

Overall Impression:

So what have I been upto?

Well, first things first....My back is hurting from that little tweak. I hope it's not too serious. The balm should do the trick. I hope.

Onto more light matters: I have started watching Season 1 of Lost...I'm 8 episodes into it. Will have it done by the end of the week...I am currently in the middle of watching Big Stan...

I hope everyone's having a good week so far. Thanks for reading and have a good one!

M11 W2 Conditioning Day

Summer 2009 Training
Mesocycle 11 - Week 2
Conditioning Day

Beginning Thoughts:

I was feeling so guilty for breaking my diet and gorging on Pizzas last night....well, I wish I had known how hard this workout was going to be!

Workout:

Lower Body Circuit done for 3 rounds:
Pistol Squats = 4 reps
Hanging Air Kicks = 10 reps
Unilateral Dumbbell Romanian Deadlifts = 12 kgs x 10 reps
Swiss Ball Jackknife Pikes = 9 reps
Supine Glute Ham Raises = 12 reps
I was destroyed after this and very very close to calling it a day.

Upper Body Circuit done for 3 rounds:
Parallel Bar Dips = 8 reps
Pull-ups = 7 reps
Flat Dumbbell Press = 26 kgs x 8 reps
Dumbbell Rows = 38 kgs x 6 reps
Banded Shrugs = Blue x 10 reps
Very tiring workout...

Videos:

I didn't have any training partners today so no videos

Overall Impression:

I checked my pulse and then had it double checked by this trainer. After the first 3 rounds on Circuit 1, my HR was at 150. After 3 rounds of Circuit 2 my HR was at 140.

Last night I completed the first season of this TV Show called The 4400. I think it was a good season. There are similarities with Heroes and X-Men and general super-human conspiracy theories (lol) but I found it pretty entertaining.

I've also almost finished reading this book by David Compton called Executive Sanction. It's a real page-turner.

I hope everyone's had a good weekend. Sadly, my weekend has come to an end. Tomorrow is a new day in the stock market.

Thanks for reading, everyone!

M11 W2 Pistol Squat Day

Summer 2009 Training
Mesocycle 11 - Week 2
Pistol Squat Day

Beginning Thoughts:

Slept for only 5 hours last night...Tiring.

Workout:

Pistol Squats:
5 + 5 + 5 + 5 = 20 reps
I wasn't feeling it today...I was out of my usual rhythm on these - mentally. I don't know if this happens to everybody else, but for me these have to be done very precisely. If lets say I do one rep - even one rep wrong, and the "pressure" hits my knee, my quads start burning up and it becomes next to impossible to do the remaining reps. This happened on the last rep of set 3. So, I took a 10 minute rest and then came back and did the last 5 reps. Still, it was hard.

Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 2 reps x 5 sets
BW + 40 lbs x 2 reps
BW + 45 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 25 lbs x 4 reps
BW + 20 lbs x 2 reps (WTF??)
BW + 20 lbs x 5 reps
Total Reps = 30
Only weighted sets counted here...Pull-ups were good even though I was feeling kinda meh after Pistol Squats...

Dumbbell Front Raises:
Skipped

Head Supported Rows:
22 kgs x 10 reps x 2 sets

Tricep Dumbbell Pullovers:
Skipped

Cable Crunches:
40 kgs x 10 reps x 2 sets

Videos:

Some Pistol Squats and Kanishk's OH Squats:

Overall Impression:

I am only going to count weighted sets for pull-ups from now on out. Unless of course the idea is to NOT do weighted pull-ups.

Today is conditioning day and I am trying to make up my mind and what exercises I should be doing....I want to repeat last week's workout but I don't think Pistol Squats will go this week. I'm too tired I think. Let's see....