M13 W2 Conditioning Day

Fall 2009 Training
Mesocycle 13 - Week 2
Conditioning Day

Beginning Thoughts:

This was Monday night's workout...

Workout:

Lower Body Circuit done for 3 rounds:
Renegade Rows = 30 lbs x 10 reps
Pistol Squats = 3 reps
Side Plank Rows = Black Band x 30 seconds
Spiderman Walks = BW x 10 reps
Ab Roller = BW x 15 reps

Videos:

Rounds #2 and #3:

Overall Impression:

I am gonna do this sort of conditioning training once every 2-3 weeks. The rest of the time this workout is gonna involve some Pistol Squats and Core Training...

I am enjoying my off day right now. I think after going to the gym for 5 days a week I need to break because I begin to loathe the gym.

M13 W2 Back Workout

Fall 2009 Training
Mesocycle 13 - Week 2
Back Workout

Beginning Thoughts:

Went in without having eaten anything.

Workout:

Medley Round #1:
Pull-ups = BW x 6 reps
Barbell Rows = 135 lbs x 5 reps
Lat Pulldowns with Fat Bar = 150 lbs x 5 reps
Hammer Strength Machine Rows = 90 lbs x 5 reps

Medley Round #2 and #3:
Pull-ups = BW + 20 lbs x 5 reps
Barbell Rows = 155 lbs x 5 reps
Lat Pulldowns with Fat Bar = 150 lbs x 5 reps
Hammer Strength Machine Rows = 90 lbs x 5 reps

Medley Rounds #4 and #5:
Pull-ups = BW + 30 lbs x 3 reps
Barbell Rows = 185 lbs x 5 reps
Lat Pulldowns with Fat Bar = 150 lbs x 5 reps
Hammer Strength Machine Rows = 90 lbs x 5 reps

Videos:

Nothing Special..

Overall Impression:

Helped my gf workout. She did @ 105 lbs:
Overhead Squats = 20 lbs x 2 reps x 3 sets
Deadlifts = 95 lbs x 3 reps x 4 sets
Romanian Deadlifts = 55 lbs x 6 reps x 2 sets
Inverted Rows = BW x 7 reps x 2 sets
Pallof Press = 12. 5 lbs x 10 reps x 3 sets
Cable Pull-Throughs = 30 lbs x 8 reps x 3 sets

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

M13 W2 Squat Day

Fall 2009 Training
Mesocycle 13 - Week 2
Squat Day

Beginning Thoughts:

I have barely been eating any food and I felt very weak yesterday when I went in for this workout.

Workout:

Anderson Front Squat Singles:
135 lbs x 8 reps
185 lbs x 6 reps
225 lbs x 4 reps
240 lbs x 2 reps
I was feeling really out of with this exercise - my hips were too tight and I was having a hard time dripping the bar using that olympic grip - I forgot my wraps so I decided to jump into using 2 of my fingers to grip the bar, but I was having difficulty in executing the lift. So, I decided to dump this exercise and try:

Overhead Squats:
45 lbs x 5 reps
95 lbs x 3 reps
115 lbs x 2 reps x 2 sets
135 lbs x 3 reps
155 lbs x 1 rep x 2 sets
175 lbs x 1 rep
This felt absolutely awesome. I am very pleased with 175 lbs. I weigh like 185 lbs and this is just 10 lbs off my own BW so I am very happy. Sadly, no vids of this because my gym was far too packed yesterday.

Farmers Walks:
105 lbs x 3 trips

Hanging Air Kicks:
BW x 12 reps x 3 sets

Videos:

Too many people at the gym..

Overall Impression:

I am gonna try doing Front Squats again next week. I hope they feel better. I ****ing hate squatting though....I think next mesocycle I am gonna replace Anderson Front Squats with Overhead Squats followed by Back Squats. I kinda want to have an OH Squat with more than my BodyWeight.

M13 W2 Press Day

Fall 2009 Training
Mesocycle 13 - Week 2
Press Day

Beginning Thoughts:

With the calorie deficit that I have been in, I am in deep DOMS today...

Workout:

Military Press:
155 lbs x 3 reps x 6 sets
This was very hard. I am happy though because 5 weeks ago this was my 3x3 max.

Dumbbell Rows:
105 lbs x 5 reps
105 lbs x 6 reos
105 lbs x 7 reps

Hammer Curls:
45 lbs x 9 reps

Cable Pushdowns:
77.5 lbs x 8 reps

Pallof Press:
42.5 lbs x 10 reps x 3 sets

Videos:

Nothing special.

Overall Impression:

I am gonna go have a huge Thai Food dinner tonight.

M13 W2 Deadlift Day

Fall 2009 Training
Mesocycle 13 - Week 2
Deadlift Day

Beginning Thoughts:

I have been having an absolutely terrible week. I got ****tty grades on my exams earlier this week inspite on studying hard for them. I dunno what is worse: not studying and failing or studying and failing. So disappointing...

Workout:

Deadlifts:
395 lbs x 1 rep
385 lbs x 5 reps
400 lbs x 1 rep
390 lbs x 5 reps
405 lbs x 1 rep
395 lbs x 5 reps
410 lbs x 1 rep
Week 2 of Poliquin's 1-6 Program. This was a much better workout than last week, IMO. I tried to use better form this time...I dunno if I succeeded but some of the reps felt really easy while some were total grinders.

Videos:

Deadlifts:

Overall Impression:

Decent workout. Tomorrow is Press Day. I am looking forward to the weekend just to know this week is over. Fcuking miserable week.

On a side note: Mark Rippetoe is a fcuking A-hole. I saw some of his replies on StrengthMill and I swear he comes across as a fcuking stereotypical redneck...for someone who earns like 90% of his book sales from 17 year old gullible kids, he sure has a nasty habit of bashing them...Fcuk Rippetoe...Starting Strength is stupid and Rippetoe's answer to any injury is "**** happens". What a tool!!!

M13 W1 Back Workout

Fall 2009 Training
Mesocycle 13 - Week 1
Back Workout

Beginning Thoughts:

I am nervous for my 3 exams this week....been studying since 9 am today. This workout is done as a medley aka 4 exercises done one after the other with minimal rest periods. After each round, there is a 3-4 minute break after which it begins again.

Workout:

Medley Round #1:
Pull-ups = BW x 6 reps
Barbell Rows = 165 lbs x 5 reps
Lat Pulldowns = 150 lbs x 5 reps
Head Supported Rows = 35 lbs x 10 reps

Medley Round #2:
Pull-ups = BW + 10 lbs x 6 reps
Barbell Rows = 165 lbs x 6 reps
Lat Pulldowns = 150 lbs x 5 reps
Head Supported Rows = 45 lbs x 8 reps

Medley Rounds #3 and #4:
Pull-ups = BW = 30 lbs x 4 reps
Barbell Rows = 185 lbs x 5 reps
Lat Pulldowns = 170 lbs x 5 reps
Head Supported Rows = 55 lbs x 6 reps

Videos:

I forgot my camera..

Overall Impression:

I think I have gained some fat....I am gonna start logging my diet once again. I have shed 25 lbs of weight since January this year. I plan on not gaining that back in one semester. I have begun logging my food today itself. I will have consumed (by the time I sleep) 2,063 Calories with a 700 calorie deficit and a macro breakdown of 49/38/13 in terms of P/F/C. Hopefully I'll do a small bodyrecomp gradually...

M13 W1 Squat Day

Fall 2009 Training
Mesocycle 13 - Week 1
Squat Day

Beginning Thoughts:

Went in today very depleted. All I had eaten the whole day was 2 scoops of whey, 4-5 slices of mozzarella cheese, 10 fish oil tablets and a slice of pizza.

Workout:

Anderson Front Squat Singles:
255 lbs
275 lbs
285 lbs
280 lbs - FAIL
275 lbs
260 lbs
275 lbs
280 lbs
I think this is probably one of the best squat sessions I have had in a long time. My form, IMO, has improved from last week and I think I have gotten my groove back. I was a bit dejected with the 285 fail but I made up for it by hitting so many singles so close to my relative max for today. If any of you want to check out how to plan out your singles, I recommend this article by Eric Troy and Joe Weir: The Singles Scene.

Bar Rollouts:
BW x 12 reps x 4 sets

Videos:

Anderson Front Squat Singles:

Overall Impression:

Gonna rest up tonight, eat and then tomorrow is back day!

I hope everyone's having a good weekend so far. I have some huge exams early next week so this weekend is all about studying and preparing for them.

M13 W1 Press Day

Fall 2009 Training
Mesocycle 13 - Week 1
Press Day

Beginning Thoughts:

My calluses are hurting today....

Workout:

Military Press:
150 lbs x 3 reps x 6 sets
5 more pounds than last week. I want to see if I can get upto 165 doing this.

Dumbbell Rows:
105 lbs x 5 reps x 3 sets

Hammer Curls:
45 lbs x 8 reps

Cable Pushdowns:
72.5 lbs x 10 reps

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
This was incredibly difficult for me.

Videos:

Nothing special.

Overall Impression:

I think I am beginning to get the hang of military presses finally....

M13 W1 Deadlift Day

Fall 2009 Training
Mesocycle 13 - Week 1
Deadlift Day

Beginning Thoughts:

I attended a talk by the ex-President of Pakistan: Musharaf tonight.....I still don't get why my university paid for someone like him to come talk to the students.

Workout:

Deadlifts:
395 lbs x 1 rep
385 lbs x 5 reps
400 lbs x 1 rep
390 lbs x 5 reps
405 lbs x 1 rep
395 lbs x 4 reps
I am using a modified version of Poliquin's 1-6 Principle for this month. To sum up today's workout, I have to say that my regret with this is that I did not get the 5 reps I wanted with 395. Other than that, everything was difficult in terms of effort but the video shows me it didn't look as hard as it felt. I have to add though: mentally this was an awesome workout. I was surrounded by positive people and it made a pretty big difference.

Videos:

Deadlifts:

Overall Impression:

I am very pleased with this workout. Last week for Deadlifts all I got was:
385 lbs x 6 reps x 2 sets
385 lbs x 5 reps
Thats a total of 17 reps over 3 sets.

This workout I managed to lift more than 385 and my total reps over 6 sets is 17. This is pure double progression and I love it. If you guys don't know what Double Progression is, check out this masterpiece written by Eric Troy: Single Double Triple Progression.

Tomorrow is gonna be Press Day and I am looking forward to doing some rows.

Tomorrow's Friday so I hope everyone has a good weekend! Mine is going to involve some heavy studying and working out.

Cheers!

M12 W4 Squat Day

Fall 2009 Training
Mesocycle 12 - Week 4
Squat Day

Beginning Thoughts:

This took place Monday night. I've been lazy to upload the videos...I don't know what my initial thoughts were, but they weren't good enough to carry this workout.

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
295 lbs x FAIL
I don't know what I was thinking with this....I was going WAY tooo low and I've stopped being familiar with squatting. I'm gonna mend this next cycle.

Glute Ham Raises:
BW x 8 reps
BW + 10 lbs x 8 reps

Pallof Press:
22.5 lbs x 10 reps
27.5 lbs x 10 reps
32.5 lbs x 10 reps
42.5 lbs x 10 reps

Bar Rollouts:
BW x 10 reps
BW x 20 reps
My core training (as a whole) was the highlight of this workout - thats how much it sucked.

Videos:

Front Squats:

Overall Impression:

This marked the end of Mesocycle 12 for me. Come tomorrow (Thursday), I begin Mesocycle 13. I am going to be restructuring my template for this cycle. I will be working out 5 days a week this time - with my "off" days being Tuesday and Wednesday. I will be doing Deadlifts, Press, Rows, Anderson Front Squats, Pull-ups, Pistol Squats, etc....

I hope everyone's having a good week. Friday is close.

M12 W4 Extra Workout

Summer 2009 Training
Mesocycle 12 - Week 4
Extra Workout

Beginning Thoughts:

I helped my gf learn Deadlifts, OH Squats and a bunch of other exercises today so this is what I got in during her workout...

Workout:

Pull-ups:
BW x 5 reps x 10 sets

Unilateral Dumbbell Press (Standing):
70 lbs x 3 reps

Videos:

None

Overall Impression:

The gf managed to Deadifts 115x2 @ 105 which is pretty impressive. She also did a bunch of OH Squats with the broomstick. Here is what she did:

1.) OH Squats = broomstick x 5 reps x 4 sets
2.) Deadlifts = 95 lbs x 2 reps x 4 sets, 115 lbs x 2 reps
3.) Assisted Pull-ups = Red + Blue bands x 3 reps x 3 sets
4.) Unilateral Standing Shoulder Press = 12.5 lbs x 5 reps x 2 sets
5.) Shrugs = 15 lbs x 12 reps x 3 sets
6.) Lying Leg Raises = BW x 11 reps x 3 sets

This is her second time in the gym.....

I hope everyone's having a good weekend. Tomorrow is Squat Day for me.

M12 W4 Pistol Squat Day

Summer 2009 Training
Mesocycle 12 - Week 4
Pistol Squat Day

Beginning Thoughts:

I wanted to experiment with some core training exercises today...

Workout:

Pistol Squats:
5 reps x 5 sets
I spent time trying to hone in working with the 10 lbs dumbbells. I think I got my form down. One particular thing which helped me was pausing at the bottom of a few of the reps and just sitting there balancing myself and getting adjusted to the weight. No vids for this though.....

Farmers Walks:
105 lbs x 4 trips
I don't know how much I walked but I am gonna stick to the weight and try to improve my grip strength.

Renegade Rows:
20 lbs x 7 reps x 3 sets
I think I did them better today and this was very hard.

Side Plank Cable Rows:
12.5 lbs x 30 seconds
17.5 lbs x 30 seconds
27.5 lbs x 30 seconds
What an awesome new exercise for me to play with...

Videos:

None

Overall Impression:

Fun workout. I love farmers walks

M12 W4 Press Day

Fall 2009 Training
Mesocycle 12 - Week 4
Press Day

Beginning Thoughts:

I did an hour of swing dancing before this.....

Workout:

Military Press:
145 lbs x 3 reps x 6 sets
I have become kinda stagnant with this exercise so I am gonna try to do some linear programming. Every week I'll be adding 5 lbs to the bar. I am sure in 4-5 weeks I'll be back to hitting 185 overall.

Dumbbell Rows:
90 lbs x 5 reps
95 lbs x 5 reps
100 lbs x 5 reps
105 lbs x 5 reps
110 lbs x 5 reps
120 lbs x 3 reps
100 lbs x 12 reps
This was super-hard. I got a massive cramp during the 100x12 set. I got all the videos up.

Zottman Curls:
30 lbs x 15 reps

Tricep Pullovers:
65 lbs x 15 reps

Planks:
BW x 50 seconds x 3 sets
I am getting bored of core training.

Videos:

Dumbbell Rows and Tricep Pullovers:

Overall Impression:

I think I am gonna go in tomorrow and do some grip and core training. Simple stuff.

M12 W4 Deadlift Day

Fall 2009 Training
Mesocycle 12 - Week 4
Deadlift Day

Beginning Thoughts:

I felt kinda meh going into the workout....

Workout:

Deadlifts:
385 lbs x 6 reps
385 lbs x 6 reps
385 lbs x 5 reps
This was very difficult for me. I took like a 15 minute break between sets here.....and boy did I need the rest. I was so tempted to throw up after set 3 but I controlled the urge and lay down for 20 minutes lol....

Videos:

Deadlifts:

Overall Impression:

I am happy with this workout. Over the last 8 weeks I have done some solid training with Deadlifts. Just incase anyone is interested, here's a quick summary:

I spent the first week doing 8-10 singles with 385 lbs (90% of my 1RM). Week 2 involved me doing 6-8 doubles with 385. Week 3 involved me doing 5-7 triples. Week 4 was me doing 2 sets to failure with 385 (I got 6 reps and 4 reps). This basically sums up Mesocycle 11:
Week 1 = 385 lbs x 1 rep x 10 sets, 415 lbs x 1 rep
Week 2 = 385 lbs x 2 reps x 8 sets, 415 lbs x 1 rep
Week 3 = 385 lbs x 3 reps x 4 sets, 385 lbs x 2 reps x 2 sets, 415 lbs x 1 rep
Week 4 = 385 lbs x 6 reps, 385 lbs x 4 reps

Now, what have I done this month? The basic breakdown of this month goes like this:
Week 1 = 385 lbs x 5 reps x 3 sets = 15 reps
Week 2 = 385 lbs x 6 reps x 2 sets = 12 reps
Week 3 = 385 lbs x 6 reps, 5 reps, 4 reps = 15 reps
Week 4 = 385 lbs x 6 reps, 6 reps, 5 reps = 17 reps
The idea of this month was to play around with 385 lbs for reps.

This article here should help summarize what I have been doing: consolidating my strength gains: Strength Consolidation by Eric Troy.

I also think that this article regarding progression can be helpful to a lot of people. It is just thinking about progression from a different perspective: Single Double and Triple Progression.

I hope everyone is having a good week. My training week just begins.

Have a good weekend and thanks for reading

M12 W3 Pistol Squat Day

Summer 2009 Training
Mesocycle 12 - Week 3
Pistol Squat Day

Beginning Thoughts:

I am not currently in San Antonio....I'm in Dallas with some friends. We decided to hit the gym yesterday and all I got in was this. Unfortunately, no videos this workout because I forgot to pack my camera.

Workout:

Pistol Squats:
6 + 7 + 10 + 7 = 30 reps
Good stuff.

Pull-ups:
Skipped

Renegade Rows:
30 lbs x 10 reps x 3 sets

Videos:

None

Overall Impression:

Decent session. The most I've ever done on Pistol Squats though...

M12 W3 Press Day

Fall 2009 Training
Mesocycle 12 - Week 3
Press Day

Beginning Thoughts:

I might be going to Dallas this weekend so I decided to workout today...

Workout:

Military Press:
135 lbs x 6 reps
155 lbs x 3 reps x 3 sets
Everything was smooth and relatively easy.

Dumbbell Rows:
80 lbs x 5 reps
85 lbs x 5 reps
90 lbs x 5 reps
95 lbs x 5 reps
100 lbs x 5 reps
105 lbs x 5 reps
110 lbs x 5 reps
120 lbs x 2 reps
This was a hella lot of fun!

Banded Shrugs:
Blue x 15 reps x 3 sets

Renegade Rows:
30 lbs x 10 reps x 4 sets
I always thought these were really easy and stupid but I am truly humbled by this exercise.

Seated Dumbbell Curls:
35 lbs x 8 reps

Rope Pushdowns:
62.5 lbs x 10 reps

Videos:

Way too many people in the gym to be able to actually record anything.

Overall Impression:

I'm gonna weigh myself sometime this weekend. 3-4 weeks ago I weighed in at 185 lbs...I want to remain in the 185-187 lbs range so it's time I go monitor myself.

Tonight is cheat night with the diet though...Indian food FTW!!!

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

M12 W3 Deadlift Day

Fall 2009 Training
Mesocycle 12 - Week 3
Deadlift Day

Beginning Thoughts:

It's only 1 week since school's begun and I'm already swamped with work....Who said Senior Year was gonna be a breeze?

Workout:

Deadlifts:
385 lbs x 6 reps
385 lbs x 5 reps
385 lbs x 4 reps
I should've rested more. Needless to say, I was wiped out. Good news is that I did not throw up. So thats an improvement right there!

Hanging Air Kicks:
BW x 12 reps x 3 sets

Cable Crunches:
80 lbs x 10 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Very tiring. I think I'll do my Press workout tomorrow....let's see....

M12 W2 Pistol Squat Day

Summer 2009 Training
Mesocycle 12 - Week 2
Pistol Squat Day

Beginning Thoughts:

Went in feeling kinda meh...

Workout:

Pistol Squats:
6 reps x 4 sets
In Bombay I was using these 4 kgs dumbbells. Out here, there are only 2 dumbbells 10 lbs and 7.6 lbs. I tried the 7.5 lbs and it felt too light and I kept losing balance. So I used 10 lbs for the 4 sets. But, my form was crappy because I am not used to such a heavy weight. Next week I am gonna take 7.5 lbs and try to get the reps in. I'd rather use a lighter weight than rely on something so heavy it puts me off balance every time.

Pull-ups:
BW + 10 lbs x 5 reps x 3 sets
BW + 30 lbs x 3 reps x 2 sets
Keeping it really light and easy today.

Jackknife Pikes on a Swiss Ball:
BW x 10 reps x 3 sets

Pallof Press:
32.5 lbs x 12 reps x 3 sets

Zottman Curls:
25 lbs x 15 reps

Dumbbell Tricep Pullovers:
60 lbs x 15 reps

Videos:

Pistol Squats and last set of Pull-ups:
http://www.youtube.com/watch?v=X8hjkEXxXd4

Overall Impression:

Decent session. This week is gonna be meh overall. Still settling back into school and stuff. I think 2 weeks from now I'll be back to normal.