M8 W1 Deadlift Day

Spring 2009 Training
Mesocycle 8 - Week 1
Deadlift Day

Beginning Thoughts:

I got only 4.5 hours of sleep the night before...I really wasn't in the mood to go lift weights last night lol...

Workout:

Dumbbell Windmills:
15 lbs x 12 reps x 3 sets
I am getting better and better at this exercise..I'm gonna up the weight next time and see how it goes. 

Banded Deadlifts using the White Bands Double Looped:
355 lbs x 0 reps <--- struggle set 1
315 lbs x 0 reps <--- struggle set 2
225 lbs x 2 reps
245 lbs x 2 reps
265 lbs x 2 reps
285 lbs x 2 reps
305 lbs x 2 reps
During the workout I was very frustrated with this because I felt like I wasn't in the groove properly. But upon inspecting the videos I think I was relatively alright. 

Deadlifts:
345 lbs x 2 reps
385 lbs x 2 reps
315 lbs x 1 rep x 8 sets
I tried the over-over grip on 315. The goal was to do all 8 sets within a rest interval of 30-45 seconds. My back is incredibly sore right now...

Dumbbell Windmills:
15 lbs x 12 reps x 3 sets

Plate Pinches:
25 lbs x 20 seconds x 3 sets 

Bulgarian Squats:
35 lbs x 7 reps x 2 sets

Videos:

Banded Deadlifts & Deadlifts:

Overall Impression:

I am looking forward to this weekend...More sleep finally.

M7 W4 Press Day

Spring 2009 Training
Mesocycle 7 - Week 4
Press Day

Beginning Thoughts:

I should rename this day as "Pull Day" for today....

Workout:

Medicine Ball Twists:
15 lbs x 12 reps x 3 sets 

Medley for 4 rounds:
1.) Pull-ups = BW x 6 reps
2.) Inverted Rows = BW x 6 reps
3.) Lat Pull Downs = 160 lbs x 6 reps
4.) Dumbbell Rows = 90 lbs x 5 reps
I wanted to see how this feels like coz I got something similar to this down for my next mesocycle. This is very tiring. But I had fun. 

Medicine Ball Twists:
15 lbs x 12 reps x 3 sets 

Wide Grip Pull-ups:
BW x 4 reps x 3 sets

Videos:

None

Overall Impression:

The center part of my mid-back is STILL sore and it hurts a little bit...Kinda worried about it. I bought that Trigger Point Therapy book so I'm gonna do some of the massages detailed in the book and I'm gonna apply some Tiger Balm tonight..

M7 W3 Deadlift Day

Spring 2009 Training
Mesocycle 7 - Week 3
Deadlift Day

Beginning Thoughts:

I haven't been getting as much sleep as I should....Too many exams. Good news is that that "hell week" is officially over for now.

Workout:

Medicine Ball Throws:
15 lbs x 15 reps x 3 sets

Banded Deadlifts using the Red Bands Double Looped:
195 lbs x 2 reps - This was the first struggle set
195 lbs x 2 reps - This was the second struggle set
115 lbs x 2 reps
125 lbs x 2 reps
135 lbs x 2 reps
Very bad quality of reps, IMO. I just couldn't focus and I realized only after my 135 lbs set that I had put the dumbbells (I use dumbbells to hold the bands down) too far from the cage i.e. the bands were stretched out TOO far. So perhaps this was reason for my sloppiness but even so...the center of middle back has been very sore for the last 3-4 days and it was hurting while I was deadlifting. I think it may be because of the excessive number of pull-ups I've been doing recently. 

Deadlifts:
315 lbs x 2 reps
355 lbs x 2 reps
395 lbs x 1 rep
425 lbs x 1 rep
405 lbs x 1 rep
225 lbs x 8 reps
So, the good news is that I hit 425 for a single inspite of feeling so shitty. Bad news is that my set-ups was a bit off from normal and that resulted in a whole lot of jiggling of my fat around mid-point of the rep. 405 was less jiggling but more struggling. I tore my calluses again. I am such a pussy when it comes to my calluses lol....

Medicine Ball Throws:
15 lbs x 15 reps x 3 sets

Plate Pinches:
25 lbs x 30 seconds x 3 sets

Videos:

Banded Deadlifts & Deadlifts:

Overall Impression:

I think I've been working out too hard and perhaps it's time to take a few days off. I am going to Houston this weekend with some friends and I am gonna use that as an opportunity to skip my Extra Workout and my Squat Day. I'll workout on Monday with Press Day and then come next Thursday I'll start Mesocycle 8 if all goes according to plan. I am also gonna focus on my diet quite a bit. I've been recording my morning oral body temperature for the last 3 days and I think my metabolism may be in trouble - either that or my sleeping patterns are really messed up. 

In any case, I hope everyone has a good weekend. Thanks for reading! 

M7 W3 Press Day

Spring 2009 Training
Mesocycle 7 - Week 3
Press Day

Beginning Thoughts:

I am so tired from this weekend...

Workout:

High Incline Bench Press:
95 lbs x 10 reps
135 lbs x 6 reps
155 lbs x 3 reps
165 lbs x 3 reps
175 lbs x 3 reps
185 lbs x 3 reps
195 lbs x 3 reps
205 lbs x 3 reps
215 lbs x 1 rep
225 lbs x 1 rep
Quality volume rocks! 

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

Density Training Zone 1 @ 20 minutes:
Pull-ups = + 20 lbs x 2 + 2 + 2 + 2 + 2 + 2 + 1 = 13 reps
Push-ups = 8 + 8 + 8 + 8 + 8 + 8 + 8 + 8 = 64 reps
Damn those pull-ups were hard! 

Density Training Zone 2:
Skipped.

Videos:

Incline Press: 

Overall Impression:

Time to take some time off and eat right.... 

I hope everyone is having a good week! 

M7 W3 Squat Day

Spring 2009 Training
Mesocycle 7 - Week 3
Squat Day

Beginning Thoughts:

Exciting week ahead....

Workout:

Overhead Squats:
45 lbs x 3 reps x 3 sets
65 lbs x 3 reps
95 lbs x 3 reps
105 lbs x 3 reps
115 lbs x 3 reps
125 lbs x 2 reps
135 lbs x 2 reps
145 lbs x 1 rep
I got all the sets from 95 lbs on video. 

Glute Ham Raises:
BW x 8 reps x 4 sets

Cable Wood Chops:
27.5 lbs x 15 reps x 6 sets

Elastic Band Punches:
White Bands x 12 reps x 4 sets

Videos:

Overhead Squats:

Overall Impression:

Looking forward to tomorrow's Press workout...

Weightloss Update

Leigh Peele's Fat Loss Troubleshoot E-Book

Update on my weight-loss here. 

Zero Weightloss for March. But, I haven't gained any weight either. AND I have lost 2 inches off my waist...so it's all good. I'm gonna try and drop some more weight this month. I am uploading an excel spreadhseet if anyone wants or cares about which has my calorie breakdown on a daily basis (taken from Fitday). 

Cheers!

M7 W3 Extra Workout

Spring 2009 Training
Mesocycle 7 - Week 3
Extra Workout

Beginning Thoughts:

Nothing special..

Workout:

Pistols:
Left Leg: 2 + 3 + 2 + 2 + 2 + 1 = 12 reps
Right Leg: 2 + 3 + 2 + 2 + 2 + 1 = 12 reps
I got some clips of this. The video I've uploaded is LONG.....so view it at your own discretion. The clips of the Pistol Squats are upto 5 minutes or so and then the remaining 1.5 minutes are focussed on my Pull-ups...

Pull-ups:
BW x 5 + 5 + 5 + 10 = 25 reps
BW + 20 lbs x 3 + 5 = 8 reps
BW + 30 lbs x 3 + 3 = 6 reps
BW + 20 lbs x 3 + 3 = 6 reps
BW x 5 = 5 reps
Total = 50 reps
Great stuff....

Windmills:
10 lbs x 10 reps x 3 sets

Turkish Sit-ups:
10 lbs x 5 reps x 3 sets
God these are hard...

Kettlebell Walks:
40 lbs x 45 feet x 2 trips

Videos:

Pistols & Pull-ups...LONG:

Overall Impression:

Just saw Fast and Furious....VERY entertaining. I want to see every movie that comes out now on out almost: Revenge of the Fallen, X-Men, etc....

I have noticed that with the shift in the world economy and the political scenario...most movies which come out aren't necessarily good (IMO) but very entertaining and helps to "escape" reality..

In other news...I got a weight-loss update for y'all....

M7 W3 Deadlift Day

Spring 2009 Training
Mesocycle 7 - Week 3
Deadlift Day

Beginning Thoughts:

So remember I said this week and next week were hell weeks? Well...it's begun. I got only 3 hours of sleep last night (i.e. Wednesday night) and I have been up since 6 am on Thursday. I worked out Thursday night at 9:30 pm. So yes, I was exhausted and not very focussed when I went into the gym.

Workout:

Banded Deadlifts using the Red Bands Double Looped:
195 lbs x 2 reps - This was the first struggle set
165 lbs x 2 reps - This was the second struggle set
115 lbs x 2 reps x 3 sets
125 lbs x 2 reps x 2 sets
135 lbs x 2 reps x 2 sets
Kinda meh... 

Deadlifts:
315 lbs x 3 reps
365 lbs x 2 reps
405 lbs x 2 reps
425 lbs x FAIL
315 flew up and really shocked me...I was so surprised lol...Things went downhill from 365. I forgot my set-up, lost my groove and couldn't focus on getting my set-up back. 

Medicine Ball Twists:
15 lbs x 12 reps x 6 sets
I've been really neglecting my core training over the last 3 weeks and I think that whenever I stop working my core both my posture and my performance suffers. I have been reading the Neanderthal series articles and I need to focus on ab work a lot more than what I have been doing recently. In addition, I think (and this is just a theory) that when I don't do enough ab work, my Deadlifts get freaky on me - like the set with 405 when all the fat on my lower back and ass jiggles during the rep! So it's time to bring back ab work.

Videos:

Banded Deadlifts & Deadlifts:

Overall Impression:

I have an exam tomorrow which I need to study for. I will be going in to do my extra workout tomorrow and will hopefully have some Pistol Squat videos up and running. No sleep for me tonight. Sucks coz I plan on partying a bit this weekend and going to see Fast and Furious