Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Andalite's PowerBuilding Journal Part 1

Sarge_ said:
You're doing awesome man... just cuz i don't post doesn't mean i'm not following along :p

NIIICE Squat! I wish i could do that :(
Click to expand...

thanks sir :)

i was wondering if i am the only one following myself lol....

ill be sending u the hst programs in a while...

actually, later tonight

peace

Andalite

ps: thanks a ton..and i went a2g on that squat sir! :)
 
Excellent, lookin' forward to checking out the programs.

Yes, the squat was great.

I don't have grey hairs... yet. You don't have to call me sir, sir :)
 
Week 7 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​

Diet:

9:45 am --->>> coffee + baegels + protein shake + yogurt
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + banana + hershey's chocolate
8:00 pm --->>> 2 scoops weightgainer + 3 BCAA + 2 yogurt
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich​

Overall Impression:

PRs all over..

7 weeks of non-stop progress. im happy :) 160 lbs on the bench is still a PR because my form is getting better and better. and im happy. squats are getting difficult but im very happy and i can see myself progressing on them for some more time....as for rows: its just getting started ;)

looking forward to the rest day tomorrow lol​
 
Sarge_ said:
Excellent, lookin' forward to checking out the programs.

Yes, the squat was great.

I don't have grey hairs... yet. You don't have to call me sir, sir :)
Click to expand...
Hmph
BTW Andalite, good progress.
When your thread comes up in your profile list, you can see how many views there have been & how many responses. You can kinda see from day to day that people are following, just not posting.
:beer:
 
HiDnGoD said:
Hmph
BTW Andalite, good progress.
When your thread comes up in your profile list, you can see how many views there have been & how many responses. You can kinda see from day to day that people are following, just not posting.
:beer:
Click to expand...

ok sir

and thanks for warm encouraging words
 
Week 7 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Over Head Press 2 x 5, 1x10
W7 --->>> 135 lbs, bar
W6 --->>> 130 lbs, bar
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> grilled chicken sandwhich
6:30 pm --->>> weightgainer
8:30 pm --->>> BCAAs and yogurt
9:30 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake​

Overall Impression:

finally got the damn 135 on the OHP....unfortunately i had miserable form...but hey: 135 is 135 and it is a PR for me. when i did SS my 3x5 max on these was 140 lbs. BUT, i had someone helping me on every rep. now i do this stuff and almost eveyrhting except bench alone or with just a spot standing by incase. so therefore, this is a PR for me. plus, its close to 75% of my BW.

as for deads.....im sick of this exercise....i will be changing it very soon....i seem to have exhausted myself on it while on DC and i think its time i back off this lift for a few months before i hit it again in may....lets see....i need to read some stuff in PP before i make this decision...i might even change this to rack deads....or i might make it something entirely different...

otherwise, im happy.

thanks for reading, i hope everyone is having a good week :)​
 
^^ it was nice. im glad u ok'ed it. its now no longer a basterdized anything.

and i will call it a PUSH from hence forth :D
 
Week 7 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs​

The Accessory Lifts:

Floor Skull Crushers
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps​

Diet:

9:40 am : bacon, eggs, cheese and coffee and weightgainer
11:30 am : baegels
1:45 pm : turkey sandwich with cheese
2:45 pm : whey + banana + yogurt
5:00 pm : weightgainer + 3 BCAA + yogurt
8:30 pm : fries, a very healthy roasted beef burger, and a chocolate cake :D
10:00 pm : chicken sandwich​

Overall Impression:

PRs for bench and squat.....

i made a mistake while squatting which i want to kick myself in the pants for. i have thins thing that when i go down my bar must try to be very very close to the safety pins because in my head it means im A2G. but, with a 295 lbs load, if i try to do that, my back rounds and thats what happened. i could have been seriously injuried but i wasnt. if i do this again, im gonna kick myself. really. im very pissed about this because doing the squat a2g with good form is something itake pride in.

bench was awesome. i read the chapter on the bench press from starting strength and im gonna do a write-up on that later tonight. i am very very proud of myself. this is a clean new PR and no one can take that from me. and no spot whatsoever - except when i failed and got stuck on the 4th rep.

vids will be pm'ed asap.

have a great weekened everyone.​
 
hi everyone

incase u dont follow my journal, one of my lifts which sucks and which i am trying VERY hard to improve in is the bench press. this is supposedly the most technical lift of all times.

so, ive been reading a lot of bench press technique articles on
www.t-nation.com
www.elitefts.com
www.forum.bodybuilding.com
www.bodybuilding.net

and after doing all that research ive read Starting Strength and what i am about to write is directly from that. this is not my stuff and i may have changed a few words here and there but this stuff is essentially written by Mark Rippetoe. it helped me and i hope it helps others. i am merely listing important points. if u want to know the reasonng behind them, please read the book. in either case i advise everyone to read Starting Strength and Practical Programming.

THE BENCH PRESS

Teaching The Bench Press

1.) Starting the Lift
Always start the lift with an empty bar.

2.) Immediate Position
When you lie down, make sure lie on the bench with your eyes looking straight up. When you look up stragiht, your eyes must be on the thumb side of the bar.

3.) Foot Spacing
Your feet should be flat on the grount at a comfortable spacing comparable to to the squat stance, with shins approximately vertical.

4.) Back Position
Your upper back sould be flat against the bench, with the lower back in an anatomically normal arched position.

5.) Grip
You must have an overhand grip on the bar.

6.) Bar Positioning on the Hand
The bar should rest on the heel of the palm, directly over the bones of the forearm, and not in the palm near the fingers, so that power being transmitted to the bar up the arms foes directly to the bar without being channeled through the wrist. The fingers should wrap around the bar AFTER the bar has been set correctly on the heel of the hand. This grip is best accomplished by turning the hands and elbows out, with a slight internal rotation of the arm.

7.) Trick
Stare at the place on the ceiling where the bar is to go. DO NOT look at the bar as it moves. This little trick works 90% of the time, the first time it is used.​

Hands and Grip

1.) The Dumb Mistake
Maybe the biggest, dumbest, most common problem involving the hands is the use of the thumbless grip.

2.) Threat
The same position can be obtained with the thumb hooked around the bar with little change in the elbow position, and the risk of having an unsecured bar over the face and throat is just too great to tolerate in a public facility.

3.) Squeezing
Squeezing involves closing the bar until effective pressure can be applied with the forearm muscles in isometric contraction, increasing the tightness of the muscles on the distal side of the elbow, making rebound out of the bottom more efficeint, and increasing motor unit recruitment throughout the arms and upper body.

4.) The Main Point
The point is that since the standard grip is safer and more effective, it should be used by everybody that has thumbs. The most efficeint transmissiob of power to the bar would be directly from the heel of the palm to the bar.

5.) Placement
The grip should be positioned with this in mind, with the bar placed directly over the palm heel and then the hand rotated out so that the thumb can hook around the bar. Once the hand is in positon, the palm of the hand should be tightened so that the bar is well supported and does not move during the rep. Tell the trainee to "squeeze your hand like you are trying to squeeze the bones of your forearm together" (message to coach). The thumb does not interfere with this position at all. Once the thumb is secured the fingers should wrap arounf the bar. Finger position is less important, as the bar is secured too far back in the hand if the fingers are thought to be the thing that grips and controls the bar.​

Elbows

1.) Forearm
The forearm will ALWAYS be vertical i.e. perpendicular to the floor.

2.) Elbow
The elbow will ALWAYS be directly under the bar.

3.) Why Shoulder Problem Occur
shoulder problems are commonly associated with the bench press, because of the this elbow involvement. The tendons of the biceps, as they arise from and cross the abrasion they are subjected to when the elbows flail around during an uncontrolled trip to the chest and back. Bicep tendon injuries are probably the most commonly encountered shoulder injury in the weight room; they are hard to treat and hard to heal up. Be careful about this.

4.) Elbow Positioning
Coaches should watch elbow position with these factors in mind. Elbow position will vary among trainees, and as long as the humeral angle is in the ballpark and the angle does not change during the rep, or change much during the set, it will not need to be corrected.​

Chest

1.) High Chest Position
The higher the chest position above the arms, the better the pull the pec/delts has on the arms. The attainment and maintainence of this position is a function of the muscles of the upper back, and will be discussed below.

2.) Range of Motion
The use of full range of motion is thereofre important for two veru good reasons.
  • Firstly, it allows us to quantify work: if we hold the range of motion of an exercise constant, we are holding constant the distance variable in our work equation. Then, if the force we exert on the load increases (if we lift more weight) we know that our work has increased for a given number of reps. We know we're moving the weight the same distance, and the weight is heavier, so we know we're stronger. It allows us to compare performances both betweem lifters and between our own performances over time. If everybody touches his chest with the bar evertime he benhces, progress - or lack thereof - can be assessed. This obviosuly applies to every exercise with a prescribed range of motion.
  • Secondly, full range of motion exercise ensures that strength is developed in every psotion that the joint can work.

3.) Rebound
It takes practise and good timing to tighten up the bottom of the movement enough that a correct rebound can be done every rep.​

Shoulders and Upper Back

1.) Basic Position
First, the shoulders need to be planted firmly against the bench, and taken together with the muscles of the upper back (the ones between the shoulders), used as a platform to drive against while pushing the bar.

2.) Mechanical Efficiency
The upper back and shoulders push the bench and they need to be right while doing so, just as the hands are tight against the bar. The shoulders in their adducted position and the upper back muscles, as they contract and rotate or "tolt" the upper back into a chest-up position, push the ribcage up and hold the chest higher above the bench. This incrases the mechanical efficency of the pec/delt contraction by steepening the angle of attack on the humerus, as discussed earlier.

3.) Back Tight?
Keeping the back tight is a difficult thing for some novice trainees to do. For them they should be told to "drive against the bench" with his chest up. As a coach, make him sit at the edge of the bench and toch him with your right hand right between the scapulae and say "pinch my hand betwee your shoulder blades". this is the posiiton he should take while benching.

4.) Shoulder Movement
During the lift, minimal shoulder movement should occur. The thing that moves is the elbow. If the shoulder moves much, something in the upper back has loosened and the chest has lost some of its "up" position.​

Neck

1.) Function of Neck Muscles
The function of the neck muscles is to maintain head position, and to protect the cervical spine during the loading of the chest and upper back as the bar comes down on the chest.

2.) Using your Head to Push
You do not use your head to bench press. DO NOT PUSH THE HEAD INTO THE BENCH. This is an excellent way to injure the neck.

3.) A Practical Matter
As a practical matter, this involves holding the head about a half-inch off the bench during the rep.​

Lower Back, Hips and Legs

1.) Leg Drive. How to Achieve it. A note to the coach.
Have your trainee lie down in position on the bench. After a warm-up set, lean over the bar above his chest and place a hand on each shoulder, with thumb and forefinger around his deltoid. Make sure his feet are planted correctly. Push his shoulders down into the bench and say "This is the weight of the bar holding your shoulders down. Now, psuh back towards me with your legs, but keep your butt down while you do." You should observe his ribcage come up as his back arches. Look at his hips - they should not elevate musch more than can be accounted for by tghtening the glutes, but they should slide up the bench towards the shoulders a little. Now take your hands away, have him take the bar out and reset the back and do a set of five.. Watch to make sure he maintains the chest and back position for all 5 reps.​

Feet

1.) General
The feet must be in the correct position ON the floor, and they must be positioned AGAINST the floor correctly.

2.) Foot Placement
The feet need to be wide enough apart to provide lateral stability for the hips and - though the tighness in the trunk muscles - the torso as it is planted on the bench.

3.) Proper Foot Position
Proper foot position should be flat against the floor so that heels can be used as the base of the drive up the legs. As with most other things in the weight room, heels need to be down.​

----------------------------------------------------x----------------------------------------------------​

as i mentioned above, this is just a few points here and there. i have not taken each and every word but merely a few interesting points. i have left out:
1.) Racking / Unracking Errors
2.) Breathing
3.) Spotters
in this part. however in Part 2 i will mention all of this.

once again: go buy both his books and read the 30-40 pages on the bench press with diagrams and pictures on your own.

peace

Andalite
 
ok so as promised here is Part 2

THE BENCH PRESS

Racking / Un-Racking Errors

1.) Face and Throat Safety
At all times, when the bar is moving over the face and throat coming out of or going back into the rack, the elbows must be locked out straight. When unracking the bar, the elbows must lockout while the bar is still over the hooks of the rack. This means that the elbows drive the bar up along the uprights until they lock out, and only then does the bar move down over the nipples to the start position. The triceps should lock out the elbows over the rack hooks so that the bones of the arm are in a straight line and the weight is being supported by the skeletal components instead of the muscles when the bar moves over the head and neck.

2.) Starting Movement
The bar should move all the way out over the chest to the start position, without stopping above the chin or throat. It is common to see novices stop the bar short of the starting position, lower the first rep to the chest, and finally end up in the correct position just in time to start the second rep. When the bar gets all the way there and the eyes have found their place against the ceiling, the bar should start down , but not until then. If he stops short repeatedly point out that the bar is over his throat and that the throat is a bad place to lower the bar.

3.) "J" Movement is BAD
Some pople get in the habit of taking it down to the chest right out of the rack. It should never start down before it is in place - there will be the bar path problems if it does, due to the lack of an initial ceiling reference for position, and the fact that the bar is going back to a different place than it started from. It makes the first rep different from the next ones. It prevents the lifter from getting a good, right start on the reps, since shoulders and upper back cannot be correctly set until the bar is in position over the chest. And it indicated a lack of patience, an unwillingness to take the few extra seconds to prepare properly.

4.) Racking it correctly after the set has fatigued the muscles
If the trainee misses the rack hooks because a tired elbow is not locked out, and the spotter is not paying attention (believe it or not, this actually happens!), atleast one side of the bar is going to come down. The bench press MUST end in elbow lockout, directly above the chest, everytime, or the rep should not be counted. When racking the bar, make sure that your trainees are taught to find the uprights with the bar and not to try to set the bar down on the hooks. If the uprights are tocuhed first, it will always be above the hooks; if straightening out the elbows got it clear of the hooks when taking it out, then locked elbows will ensure that it is high enough to get back over the hooks when putting it up.​

Breathing

1.) Basic Tranfer of Power
In the bench press, breathing provides support for the chest. This takes the form of increased throughout the thoracic cavity due to the increase in pressure provided by the big, held breath. A tight ribcage allows for a more efficeint transfer of power to the bar by the muscles attached to it when they contract.

2.) Abs
In the extended spinal position that the arch requires on the bench, the abs cannot tighten. They cannot therefore increase intra-abdominal pressure, and cannot contribute to the needed increase in intra-thoracic pressure, thus making the big breath the sole source of support for the chest.

3.) Pattern of Breathing
The pattern of breathing during the bench is dependent on the length of the set and the abilities of the lifter. Novices should be instructed to take a breath before each rep, hold it during the rep, and exhale at lockout, using the very brief break between the reps to make sure everything is set correctly. More experienced lifters may prefer to use one breath for the entire set - any exhalation involves a certain amount of loosening of the chest to exhale and re-inhale, and some may elect to stay tight for all the reps if the set is important. Most people can only manage five reps this way before the discomfort from the hypoxia becomes too distracting. For a longer set, other arrangements will need to be made.

4.) Breath Timing
The breath is to be taken BEFORE the rep. If the breath is taken during the rep, the lungs will incompletely fill due to the loading of the ribcage by the now-contracted pecs. If the breath is taken at the top with locked elbows, the pecs are not pulling on the ribcage and a more complete inhalation can take place. Moreover, when the rep starts everything should be right, from the floor to the fingernails, and this rightness will prevent a really big breath. If you can breathe during a rep, you're not tight enough.

5.) Tidal Volume
No breath taken during a set will involve a complete exhale/inhale of full tidal volume. This takes too long, requires too much relaxation, and is unnecessary. Breathing during the set consists only of topping off the huge breath taken before the first rep, after a quick exhalation the might consists of only 10% of tidal volume. The short transfer of air accomplishes just enough to allow the set to be finished. The fact that it amounts to so little air is the reason many lifters decide to forego it in favour of maintaining tightness. Most of the time, if a lifter stops in the middle of a set to take two or more relative full breaths, he is about to miss the next rep.​

Spotters

1.) Predominant Need for Spotters
Spotters should be there for safety, when there is a question of safety - spotters should NOt be there to help with a set.

2.) New Rule
No rep counts that is TOUCHED by anybody other than the lifter. Nobody touches the bar that is still moving up.

3.) Honesty and Effectiveness of a Program
If the numbers being reported out of the program are not honest, you have absolutely no way to evaluate the program. This obviously applies to all lifts that customarily require spotters.

4.) When to Use Spotters
The first warm-up sets are not a safety concern and do not require spotters, unless they are providing a coaching function. As the weight gets heavier, more trainees will need a spot, some needing one on the last warm-up, until the work sets, where everybody should be spotted because the weight is supposed to be heavy. Excessive caution, and the insistence that every set be spotted, is inefficient, unnecessary, and hard to enforce. It is much more productive to yell about spotters grabbing the last rep of a work set than to bother everybody about getting a spot for the first warm-up set.

5.) The Handoff
One of the actual functions of the spotter is the handoff. A good handoff is one of those rare commodities - there are more bad ones than good. A bad handoff interferes with the lifters timing, balance, view of the ceiling, and concetration, if he is one of those people that thinks his participation in the rep is essential. A good handoff spotter is experienced and appropriate with the timing and force of his bar contact, respectful of the mental requirements of the lifter, and above all, conservative about when and how much to help.​

-----------------------------------------------x-----------------------------------------------​

ok so thats it. the complete Bench Press chapter in a small nutshell. please go buy the book. actually, buy both books.

peace

Sentinel
 
Write-up on The Texas Method

For those of you who dont subscribe to my journal, im doing the texas method.

so, im taking this from Mark Rippetoe's book Practical Programming and im gonna add some stuff in it which i think might apply in addition to my thoughts. Credit goes to Mark Rippetoe.

THE TEXAS METHOD​

Introduction

This method uses a sharp contrast in training variables between the beginning and the end of the week. High volume at moderate intensity is used at the first of the week, a light workout is done in the middle for maitenance of motor pathways, and then a high intensity workout at very low volume ends the week.

This simple program is probably the most productive routine in existence for trainees at this level. It is usually the first program to use when simple linear programming doesnt work anymore. The trainee is transition from a novice to an intermediate is unable to make progress with either a workoutload he can recover from enough to do 2 to 3 times per week, or conversely, a workload that is stressful enough to produce the stress/adaptation/supercompensation cycle that he cannot recover from quickly enough to do 2 to 3 times per week.

In-Depth Coverage With Examples, Modifications, etc etc etc

In the Texas Method, the workout at the beginning of the week is the "stress" workout, the lighter midweek workout comes during the recovery period, and the last, higher-intensity/lower-volume workout is done when the trainee has recovered enough to show an increase in perfermance. The total weekly training volume and training stress is low enough that as each week begins the trainee has no accumulated fatigue from the previous week, yet the one "stress" workout on Monday is high enough in volume to trigger an adaptation, and the heavy single set on Friday provides enough intensity that neuromuscular function is reinforced without fatally upping the volume.

A classic example of this variation would be a squat program where, after warm-ups, Monday's workout is 5 work sets of 5 across, Wednesday's is lighter - perhaps 5's at 80% of 5RM, or front squats for a variation in exercise technique - and Friday's is a single heavier set of 5. It looks like this:

Monday
Squat, 5 sets of 5 reps

Wednesday
Squat, 2 light sets of 5
-or-
Front Squat, 3 sets of 3

Friday
Squat, One heavy set of 5

Here is another example of this basic intermediate template, this time for pressing exercises:

Monday
Push Press, 6 sets of 3 reps

Wednesday
Press, 2 sets of 5 reps

Friday
Push Press, 1RM, 2RM, or 3RM

Most intermediate trainees will be able to spend months making progress on programs set up like this one. Different set and rep schemes can be used, as long as the basic template of a volume workout, a light workout, and an intensity workout is followed.

The Monday workout should be stressful enough to cause hemeostatic disruption. The second training session should be enough work that the muscles involved are used through the range of motion, but at a load that does not add to the disruption caused by the first workout. The third day should be an attempt at a personal record.

When a program like this is started, the goal is to make progress on both Monday and Friday, just as in the novice program. When all the prescribed sets and reps on Monday are accomplished, raise the weight for the next week. If a new 1RM is set on Friday, next week try for a new 2RM. In essense, linear progress is still being made, but the line is now being drawn between Monday and Monday and Friday and Friday, instead of between Monday and Wednesday.

Very often, after 4 or 5 weeks of the progress with personal records getting more difficult on Friday, what is needed to keep the cycle running for a few more weeks is nothing more than a slight reduction in Monday's workload. Cut back the number of sets, or even the weight on the bar a little, and progress on Friday's workout can usually be sustained. The object is to make Monday's workout stressful enough to spur progress, not so stressful that it interferes with Friday's PR.

If progress simply stalls, with no reduction in the ability to complete Monday's workouts but an absense of personal records on Fridays, the stress needed to spur progress is probably not being applied on Monday. Often an increase or slight change in Monday's workout will restore progress. Adding a set is a good idea. Or, holding the total number of reps constant while using more lower-rep sets with a slightly higher weight also works well.

If however, actual regression occurs, not only in Friday's workout but with staleness carrying over into Monday, then usually the workload on Monday is too high, and residual unrecovered fatigue is creeping in. Possible solutions could be to drop a set or two from the sets across, reduce the work-set weight, or reduce the reps in the work sets - from 5 sets of 5 with 300 pounds to 5 sets of 3 with 300 for example.

SPEED SETS
A valuable training tool that fits very well into this template is speed sets, as popularized by Louie Simmons in his Westside method. High intensity training, the utilization of a very high percentage of force production capacity, is very productive but difficult to recover from in large doses.

When beginning this type of training, it is normal to continue to use 5 sets of 5 on Monday and replace Friday's workout with speed sets. usually u do a 3 week cycle in Westside.
Week 1: 12 sets of 2 reps @ 50% of 1RM
Week 2: 12 sets of 2 reps @ 55% of 1RM
Week 3: 10 sets of 2 reps @ 60% of 1RM
this cycle is then repeated many many times.

The object is to really explode under the bar and complete each set as quickly as possible. It is normal to take 2 to 3 workouts to get adjusted to this system. If even the last rep of the last set slows down, the weight is too heavy. In fact, the first time this workout is used, the last set of 3 should be noticeably faster than the first. The speed workout is substituted for the PR workout on Friday, with the high volume workout remaining as the primary stressor on Monday.

Recap

The Texas Model works in 3 sessions:
High Volume / High Intensity Session
Low Volume / Low Intensity Session
Low Volume / High Intensity Session

In summary, this is how it is outlined:

Monday
High Volume / High Intensity Session
Squats 5 sets of 5 reps across
Bench Press 5 sets of 5 reps across
JS Rows / Power Cleans 5 sets of 5 reps across

Wednesday
Low Volume / Low Intensity Session
Squats 2 sets of 5 reps @ 80% of Monday
Press 3 sets of 5 reps
Deadlift 1 set of 5 reps

Friday
Low Volume / High Intensity Session
Squats 1 set of 5 new PR
Bench Press 1 set of 5 new PR
Pull-ups 3 sets to failure

the last program is a mere example and can be modified in many many ways.

Please buy the books.

Andalite
 
Week 8 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​

Diet:

9:45 am --->>> coffee + baegels + protein shake + yogurt
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + banana
8:00 pm --->>> 2 scoops weightgainer + 3 BCAA + 3 yogurt
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich​

Overall Impression:

ok this was an amazing workout. i cant believe i nailed 220 lbs on the squats.

the bench press was difficult and ive been stuck on it this entire month. 4 weeks. but i am glad i stuck to it. i can tell u set 5 was expected to be difficult. but i kept telling myself "look at the ceiling. dont move ur eyes off. breathe in. look up. breahte out. feet planted straight. no moving. no moving. breathe in. look up. look. up. and so on and so forth. i cant believe i got all 25 reps.

the rows went good as well. nothing new.

great workout so far. im happy.​
 
Week 8 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Strict Military Press 3 x 5
W8 --->>> 95 lbs

Deadlifts 1 x 5
W8 --->>> 230 lbs
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> grilled chicken sandwhich
6:30 pm --->>> weightgainer
8:30 pm --->>> BCAAs and yogurt
9:30 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake​

Overall Impression:

boring session.....but it was done with great form and im happy :)​
 
ok a quick note: im going to LA today for spring break so im busy packing and stuff so i wont be working out today. next workout will be in LA on monday :)
 
don't you know you HAVE to hit the gym during spring break?! that's when you can see the maximum number of tools and post about them in "morons at the gym"!!! ;)
 
silver_shadow said:
don't you know you HAVE to hit the gym during spring break?! that's when you can see the maximum number of tools and post about them in "morons at the gym"!!! ;)
Click to expand...

yes unfortunately ill be subject to that.....*shakes his head* LOL :D
 
Week 9 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​

Diet:

i wont get into specifics but i am eating a LOT of food.....tons of steak (i had 2 today - both 12oz)​

Overall Impression:

i am on spring break :D

over the weekend i was at LA in the valley which was a blast - mallibu beach, rodeo drive, hollywood blvd, santa monica blvd, citywalk, etc

right now and for the remainder of this week i am in the OC and its been great fun....

ok as for the workout, i didnt do anything else because at the 247 fitness center i went to was jam packed and all the machines were taken so i did one RP set with 185 on inclne hammer strength of 8+5+2=15 and then one RP set with 315 on the hammer strength rows for 8+3+1=12

i think today was good and i am thrilled about the 225 squats but im gonna be repeating them next monday because i couldnt get all my lifts in. but hey: its a fucking new PR! :D​
 
WTG on the PR.
I'm so freaking jealous. All that California Malibu shit, & it's barely above freezing here.
Enjoy your time off. Don't miss any workouts
 
Week 10 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​


Diet:

11:00 am --->>> weightgainer + coffee
12:00 pm --->>> turkey wrap
2:00 pm --->>> yogurt
3:00 pm --->>> tuna salad
5:30 pm --->>> weightgainer 2 scoops
7:00 pm to 8:30 pm --->>> gatorade mixed with 2 scoops of whey
8:45 pm --->>> 4 BCAAS + yogurt
9:45 pm --->> turkey sandwich
11:30 pm --->>> chicken salad​

Overall Impression:

spring break is over. most unfortunately. my trip to LA was fantastic and those of u who have me as friends on facebook have no doubt seen the pics :) i had a great time.

ok as for the workout: PRs all over. all over.

now the individual breakdown:

squats: i wasnt feeling it today. i dunno why but although i got in all 25 reps, im not too happy with 225. i mean its a PR and all but i dunno i think my form was 90% ok but i just wasnt feeling it. usually squats is something i love and i do it flawlessly and i dont even need to think like i do during the bench press. today it was the other way around and im not happy with that. but hey 225 for 5x5 is a PR and now i have to make sure i can increase it next week or else....

bench press: i am thrilled. form was great except of set #4. i got in all 5 reps, but i had to stop. i did 3 reps and the 3rd rep was hell. i refused to have a spot because i want to learn to do this shit on my own. so i racked it and took a deep breath and unracked it and did my last 2 reps with perfect form. im gonna keep this same weight of 165 next week. im happy that ive finally managed to get this far inspite of my shoulder injury. this reminds me: i have to stop slacking on the rehab...

js rows: great form and felt good. i realized after the workout that i had to take a video for Penguin but i forgot. sorry. ill take the video on friday. i can actually feel the carry over of this lift onto the bench press. doing rows where ur back is parallel to the floor and deweighting the bar onto the floor every rep is painful. at first this lift was difficult for me because i didnt know where to grip the bar because i didnt have 100% painless shoulder flexibility. but thanks to regular rehab (apart from last week) eveyrthing is fine now nad i know how to grip it and make it explode to my chest.

overall im happy. this was week 10. i think im gonna be dead by the time i hit week 16.

thanks for reading guys. have a great week ahead.​
 
Week 10 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Push Press 2x5, 1x10
W10 --->>> 140 lbs, bar
W7 --->>> 135 lbs, bar
W6 --->>> 130 lbs, bar
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W10 --->>> 225 lbs
W9 --->>> n/a
W8 --->>> 230 lbs
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

12:00 pm --->>> weightgainer shake + bagels + coffee
2:30 pm --->>> chicken sandwich
3:30 pm --->>> pizza
5:00 pm --->>> yogurt
7:00 pm --->>> weightgainer
7:30 pm to 8:45 pm --->>> gatorade with 2 scoops protein during workout
9:00 pm --->>> 4 BCAAs
10:00 pm --->>> chicken sandwich
11:00 pm --->>> yogurt
12:00 am --->>> turkey breast (alone)​

Overall Impression:

new PR on Push Presses :)

ok so i got some stuff to talk about:

squats: my lower body is very very sore after monday's gruelling session. 2 plates for 5x5 = 25 reps total is no joke and is a downright killer. but after today's workout and the fascia stretches plus the other yoga stretches and the stretches i learnt when i was doing judo are making me feel much better. i dunno why but i have this feeling that taking last week off has made me forget my squat technique. i dunno why but i am feeling that. i intend to get my shit together for friday's workout though.

push press: felt good. i got the video. ill post it on youtube in a bit and links will be pm'ed later tonight or tomorrow sometime. im happy with this lift. all of my warm-ups for this are military presses - not push presses. and the back off set i do with the bar alone is strict military press and it burns the hell out of my shoulders. i also did my shoulder rehab last night and i think i was a bit too eager about that and they were kinda sore before the workout itself lol...

deadlifts: so i got a plan laid out. i should be hitting 315x5 by the last week of this program hopefully. if i hit a 315x5 as per my calculations thats a new PR and im happy. i dont think this is gonna happen but i plan on pushing myself for this.

ive also been listening to 3 songs and as per my playcount they are all at 300. i first started listening to them on the new iTunes yesterday. yes, in 1 day i heard these 3 songs 300 times each and they're playign right now as i type this:
"Call me when your sober" by Evanescense
"My Sacrific" by Creed
"Everybody's Fool" by Evanscense

thanks for reading guys. i hope everyone is having a good week. i have 1 more working day and then the usual 3 day weekend (as per my shedule of classes i get off on thursday :D)

peace​
 
Week 10 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs​

The Accessory Lifts:

Floor Skull Crushers
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps​

Diet:

im in a hurry so i wont be adding this in. in short: tons of carbs and even more protein and almost no fat lol​

Overall Impression:

ok some details:

squat: i got only 1 rep. but the good news is that form was fantastic. no back rounding no cheating. complete ass to grass. the vids will be posted tomorrow. this time im making them public coz i dont think form was even 1% bad. i took a huge breath for this rep and i held that with my abs tight for it. it was beautiful. but for the second rep i took too many breaths and that caused me to fail and get stuck at the bottom. if it depended on form, this would be a brand new PR. :)

bench press: fantastic. i loved this lift. i did the first 3 reps in 1 single breath as instructed by mark rippetoe in his book and the last rep i did after like 4 deep breaths which i think was a bit too much and probably why i didnt get rep 5. but next time its gonna be easy coz i know i can do it. this is a new PR for me.

im very happy with this workout. im a wee bit disappointed with hte fact that i couldnt get in 3 reps for the squat. but im sure next time with good form ill get in 2 and then the time after that 3.

have a good weekend everyone and thanks for reading

peace

Anuj​
 
don't neglect the fat intake.

great work man.


By keeping this detailed of a log and tracking it'll be so very easy for you to tweak and to adjust when it's time to change because somethings stalled, ect.
 
Week 11 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​


Diet:

only 3 meals....​

Overall Impression:

its been a difficult day today. i have a shitload of work to do and i havent slept more than 2 hours last night and i wont be sleeping tonight. im awefully busy and therefore i havent had time to even go pick up food lol....so i just carried forward the weights from last time and ill increase them next week. but i just checked my meal and it looks like im gonna be eating a lot more so expect a weight increase boys :D

thanks for reading and have a good week ahead :)

Peace​
 
Week 11 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W11 --->>> 170 lbs
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Strict Military Press 3 x 5
W11 --->>> 100 lbs
W8 --->>> 95 lbs

Deadlifts 1 x 5
W11 --->>> 235 lbs
W10 --->>> 225 lbs
W9 --->>> n/a
W8 --->>> 230 lbs
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W11 --->>> 4,375 lbs
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W11 --->>> n/a
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W11 --->>> 25 lbs @ 2 sets x 12 reps
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

poor poor diet​

Overall Impression:

shoulders are feeling great.....friday is gonna be fun :)​
 
PLAN FOR FRIDAYS

ok so im gonna be doing DE work as well on Fridays.

the plan is simple and easy:

DE Squat - 4-5 sets x 2 reps
Squat PR - top set

DE Bench - 4-5 sets x 3 reps
Bench PR - top set

Pull-ups 3x failure

this is the plan and this is how it will be done as of now. if this friday i dont feel good after this, im gonna be doing DE work only for the 2-3 weeks and then shift back to PR work...

peace
 
Week 11 - Friday - MEDIUM Day

The Basic Lifts:

DE Olympic Squats @ 50% of 1RM
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest

Olympic Squats
W11 --->>> 295 lbs x 2 reps
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

DE Flat Bench Press @ 50% of 1RM
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest

Flat Bench Press
W11 --->>> 185 lbs x 5 reps
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W11 --->>> 5 + 3 + 1 = 9
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W11 --->>> 5,480 lbs
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs​

The Accessory Lifts:

Floor Skull Crushers
W11 --->>> 50 lbs @ 1 set x 10 reps
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W11 --->>> BW @ 1 set x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W11 --->>> BW @ 2 sets x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps​

Diet:

i ate 3 10 oz steaks and a bucket load of barb q'd chicken along with a shitload of almonds and rice and potatoes. im stuffed. and ive been eating since the time i got up (12:30 pm) im very happy :)​

Overall Impression:

looks like the plan worked :)

squat form was spot on. im very happy. bench was great too. ill pm the vids soon. im satisfied.

thanks for reading everyone :)

have an awesome weekend guys

Anuj​
 
Week 12 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W12 --->>> 230 lbs
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W12 --->>> 170 lbs
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W12 --->>> 125 lbs
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​


Diet:

12:00 pm --->>> coffee + weightgainer + baegels
2:00 pm --->>> stir fried with rice, noodles, chicken, baby corn, mushrooms, fried rice, peas, almonds, etc etc
4:00 pm --->>> single slice of peparoni pizza
6:00 pm --->>> (pre workout) coffee with ice (my version of cold coffee) with 2 scoops of weightgainer disolved in it
8:00 pm --->>> 5 BCAAs + 3 egg whites
9:30 pm --->>> sandwich + tuna salad
11:00 pm --->>> pizza
3:00 am --->>> weightgainer​

Overall Impression:

these next 2 days are gonna be fucking killer....i got shitloads of work to do plus fucking make a movie.....arg..

ok today's session was good. PRs all over. ive been setting PRs since week 1 lol

squat was tough. im gonna go back 10 lbs and work my way up again. i have only 4 more weeks of this program left anyways...

bench press was great. i cant believe im nailing it. next week its gonna be 175 :)

rows were good. i think 135 is gonna be my 5x5 max on this. its catching up to me but im glad i reset the weight before. its paid off.

i need to do more ab work. ive been neglecting it a lot. but today;s workout was 90 minutes....i didnt have it in me to do abs haha..next time though

everyone: have a splendid week and best of luck in all ur endevours

peace​
 
Andalite said:
Week 12 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W12 --->>> 230 lbs
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W12 --->>> 170 lbs
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W12 --->>> 125 lbs
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​


Diet:

12:00 pm --->>> coffee + weightgainer + baegels
2:00 pm --->>> stir fried with rice, noodles, chicken, baby corn, mushrooms, fried rice, peas, almonds, etc etc
4:00 pm --->>> single slice of peparoni pizza
6:00 pm --->>> (pre workout) coffee with ice (my version of cold coffee) with 2 scoops of weightgainer disolved in it
8:00 pm --->>> 5 BCAAs + 3 egg whites
9:30 pm --->>> sandwich + tuna salad
11:00 pm --->>> pizza
3:00 am --->>> weightgainer​

Overall Impression:

these next 2 days are gonna be fucking killer....i got shitloads of work to do plus fucking make a movie.....arg..

ok today's session was good. PRs all over. ive been setting PRs since week 1 lol

squat was tough. im gonna go back 10 lbs and work my way up again. i have only 4 more weeks of this program left anyways...

bench press was great. i cant believe im nailing it. next week its gonna be 175 :)

rows were good. i think 135 is gonna be my 5x5 max on this. its catching up to me but im glad i reset the weight before. its paid off.

i need to do more ab work. ive been neglecting it a lot. but today;s workout was 90 minutes....i didnt have it in me to do abs haha..next time though

everyone: have a splendid week and best of luck in all ur endevours

peace​
Click to expand...


awsome work bro, just found ya log, keep it up

i see sarge is up in here too

what kinda movie ya gotta make bro?
 
mm107 said:
awsome work bro, just found ya log, keep it up
Click to expand...

thanks man.....please drop by more often :)

mm107 said:
i see sarge is up in here too
Click to expand...

yeah he drops by from time to time :p

mm107 said:
what kinda movie ya gotta make bro?
Click to expand...

i am a council member of the international student union and tomorrow is our annual banquet night where we have a lot of entertainment, etc and we bid farewell to all the students graduating or leaving trinity this year.....so for them im making a farewell video and im doing this hwole thing on my own.

without exageration, i have slept only 1 hour last night and it doesnt look like im gonna sleep much tonight either....:( tomorrow for sure though
 
Week 12 - Friday - MEDIUM Day

The Basic Lifts:

DE Olympic Squats @ 50% of 1RM
W12 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest

Olympic Squats
W12 --->>> 295 lbs x 4 reps
W11 --->>> 295 lbs x 2 reps
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

DE Flat Bench Press @ 50% of 1RM
W12 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest

Flat Bench Press
W12 --->>> 195 lbs x 3 reps
W11 --->>> 185 lbs x 5 reps
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W12 --->>> 5 + 3 + 2 = 10
W11 --->>> 5 + 3 + 1 = 9
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W12 --->>> 6,200 lbs
W11 --->>> 5,480 lbs
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs​

The Accessory Lifts:

Floor Skull Crushers
W12 --->>> n/a
W11 --->>> 50 lbs @ 1 set x 10 reps
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W12 --->>> BW @ 1 set x 20 reps
W11 --->>> BW @ 1 set x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W12 --->>> BW @ 2 sets x 10 reps
W11 --->>> BW @ 2 sets x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps​

Diet:

lots of meat......way too much i think....​

Overall Impression:

:) im happy

new PRs on squats and bench. next week the goal is to hit 295x5 and 195x5 for squat and bench respectively. im very very happy.

have a great weekend everyone!

Sentinel

ps: sorry, but im in a rush right now....ill pm the vids to ppl later tonight :)

peace​
 
ok here are the videos:

Squat 295x4

there was not a soul in the gym and i was very very nervous to do this without a spot but i managed to get the courage to try this on my own.

http://www.youtube.com/watch?v=DAbYo_0zjmE

Bench Press 195x3

first time ive even attempted anything like this....i made a few small mistakes.....like my feet werent hard on the floor. from inside my shoes they drifted upwards :( also, my breathing got a little mixed up but i think i handled this well. im happy. a PR is a PR :) next week ill do better - on both the squat and the bench press

http://www.youtube.com/watch?v=lFWQhaXlO04

have a great weekend + easter everyone :)

Sentinel
 
Week 13 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W13 --->>> 235 lbs
W12 --->>> 230 lbs
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W13 --->>> 175 lbs
W12 --->>> 170 lbs
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W13 --->>> 130 lbs
W12 --->>> 125 lbs
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W13 --->>> 13,500 lbs
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W13 --->>> BW @ 2 sets x 12 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W13 --->>> 25 lbs @ 3 sets x 25 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​


Diet:

9:00 am --->>> cofee + weightgainer + chicken salad
12:00 pm --->>> chicken salad
2:00 pm --->>> chicken salad + beef sandwich
3:30 pm --->>> pizza + yogurt
6:00 pm --->>> gatorade during workout
7:50 pm --->>> 6 BCAAs + weightgainer
8:15 pm --->>> turkey sandwich
9:30 pm --->>> tuna salad
12:00 am --->>> chicken salad​

Overall Impression:

fucking insane workout......

squat: it was killer....my thighs were about to explode....fuck...i dunno how much more i can progress.....it was really really really difficult

bench press: i cant believe it....i got 175 for the first 3 sets clean. then i did 4 reps on set 4 and 3 reps of set 5 so i did a 6th set of 3 to get in 25 reps total. im gonna carry over this weight next week and aim for 25 in 5 sets of 5 reps.

rows: getting closer and closer to 135 :D

overall, im very pleased. but today was a long workout. 90 minutes easy. squats were the most difficult. well, only 3 more weeks of this left...i might do a carry over next week or perhaps i might do 5x3 with 240 and then 5x5 with 240 the week after to top it all off with a 245 for 5x5 in the last week (as is my goal)

bench press i am pretty happy. i think ill manage to get a 185 for 5x5 if im lucky. but my goal is 180. lets see...

rows are going great....im so glad i cut back on the load in the earlier weeks....

well, my body is hurting like hell and im wishing i had the weekend instead of school hahahha

thanks for reading everyone, have a great week ahead

peace​
 
Week 13 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W13 --->>> 170 lbs
W12 --->>> n/a
W11 --->>> 170 lbs
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Strict Military Press 3 x 5
W13 --->>> 105 lbs
W11 --->>> 100 lbs
W8 --->>> 95 lbs

Dumbbell Rows 2 x 5
W13 --->>> 80 lbs

TOTAL POUNDAGE
W13 --->>> 4,075 lbs
W12 --->>> n/a
W11 --->>> 4,375 lbs
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W13 --->>> 40 lbs @ 1 set x 15 reps
W 12 --->>> n/a
W11 --->>> n/a
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W13 --->>> 25 lbs @ 1 set x 12 reps
W12 --->>> n/a
W11 --->>> 25 lbs @ 2 sets x 12 reps
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

1:00 pm --->>> stir fried food cooked in water + fried rice + baby corn + chicken + shrimp + tofoo + orange sauce + mushrooms, etc...
3:00 pm --->>> coffee + weightgainer (in coffee) + cheese cake
5:00 pm --->>> weightgainer
7:00 pm --->>> 5 BCAAs + cheese cake (i couldnt resist)
8:30 pm --->>> chicken salad
10:00 pm --->>> turkey sandwich plus apple
12:00 am --->>> potato salad
1:00 am --->>> chicken salad​

Overall Impression:

today;s workout was pretty good

alright, so i have been feeling some lower back tightness whcih i am ussed to getting whenever i do squats so often...

so, today was exceptional for several reasons. not because i woke up at 1:00 pm because thats normal :D

squats: these were good. i took a short pause at the bottom. ive noticed that i hardly have any leg soreness these days.

military press: felt great. i did something different today. i havent read SS the chapter on press (whcih i will asap), but today i approached this lift like how i do for the bench press. i kept my shoulder together and my core tight and my back hard. the result? 105x5x3 felt effortless :) im happy

rows: ok so i was supposed to do deads. but over the last 12 weeks we have all observed that while my bench and squats are improving, deads are not. so, i have decided to drop them at the moment. they were 355 a while ago. since my squats have improved my deads are probably even more but im gonna underestimate them and keep my 1RM for these as 355. i think its safe to do that. SO, i was in a dilema about what to add in here. mind u, this all occured in the gym. so i thought, hell why not do SLDLs or RDLs? but i didnt want to take the risk of over working my hams and then ending up with Friday's workout getting fucked. so i decided to do DB Rows deloading the DB on the floor after every rep. ive heard this is good and i thought 2x5 for this cant hurt, right? :)

acessory work: decided to do this today because of lower back issues. my back is fine now. i also did a SHITLOAD of stretching. im perfectly fine now. i have been icing my lower back for the last 4-5 days. after today;s workout i dont think i need to do any of that. im fine and @ 100% atm. hopefully.

so, ppl, i hope everyone's week is going good. today;s session was great and im looking forward to friday to improve my form on the squats even if it means compromising reps and adding some reps to my bench press :)

have a great week people

peace​
 
Week 14 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W14 --->>> 240 lbs
W13 --->>> 235 lbs
W12 --->>> 230 lbs
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W14 --->>> 175 lbs
W13 --->>> 175 lbs
W12 --->>> 170 lbs
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W14 --->>> 135 lbs
W13 --->>> 130 lbs
W12 --->>> 125 lbs
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W14 --->>> 13,750 lbs
W13 --->>> 13,500 lbs
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W14 --->>> 70 lbs @ 4 sets x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W14 --->>> BW @ 1 set x 15 reps
W13 --->>> BW @ 2 sets x 12 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W14 --->>> 25 lbs @ 1 set x 25 reps
W13 --->>> 25 lbs @ 3 sets x 25 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​


Diet:

i dont remember....i just know i ate a LOT of food and my preworkout meal consisted of a banana, a protein shake and popcorn and i had a lot of energy throughout my workout. so im happy. im gonna eat a LOT of food tonight as well...​

Overall Impression:

today was a good day overall. i finished a 16 page essay. i have another 20 pages of it still left and im gonna do them tonight.....and im enjoying writing every word :)

as for the workout: PRs all fucking over!!! :D

Squat: felt good. apparently taking the friday off last week helped me. but to be honest, i missed last friday;s workout so i could go out with my friends....however, the bright side (actually both sides are bright :D) is that i progressed today, my lower back pain is 99% gone, and my inner thigh muscles which have become very sore and tight have become free - somewhat. i still need to rest these muscles but i have only 2 more weeks to go so im gonna push myself. what i did do today while squatting was that i changed my technique. i tightened my back just like i would if i was going a bench press and i unracked the bar perfectly. i didnt take a very wide stance as is my usual style. instead, i took one which is just a little more than shoulder width and i kept my abs tight and i sunk as low as i could. this small minor change kept the pressure off my lower back (which was tight) and my hip flexors. and i did go a2g and my form was spot on, but the pain wasnt as much. plus, in my warm-ups, i do these leg curving exerice where i spin my legs like i did when i was doing judo and that kind of helps me. either way, its not very serious so dont worry ppl :)

bench press: 25 reps in 5 sets! :D im so happy....everything went fine

rows: 1 plate. soon, ill have a second one there to make the first one comfortable

everyone, have a great week and i wish everyone the best of luck in everything they do

thanks for reading

peace

​
 
Week 14 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W14 --->>> 170 lbs
W13 --->>> 170 lbs
W12 --->>> n/a
W11 --->>> 170 lbs
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Push Presses 2 x 5 ; 1 x 10
W14 --->>> 145 lbs ; bar

Dumbbell Rows 2 x 5
W14 --->>> 85 lbs
W13 --->>> 80 lbs

TOTAL POUNDAGE
W14 --->>> 4,450 lbs
W13 --->>> 4,075 lbs
W12 --->>> n/a
W11 --->>> 4,375 lbs
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W14 --->>> n/a
W13 --->>> 40 lbs @ 1 set x 15 reps
W 12 --->>> n/a
W11 --->>> n/a
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W14 --->>> 25 lbs @ 1 set x 12 reps
W13 --->>> 25 lbs @ 1 set x 12 reps
W12 --->>> n/a
W11 --->>> 25 lbs @ 2 sets x 12 reps
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

virtually starved today coz i had a huge exam. but im gonna be spending tonight eating my heart's content because i have tons of chicken and roast beef and salad and veggies lying around :D so i will dine in my room tonight :D​

Overall Impression:

no more push presses for me. im gonna be focussing on strict militaries for the last 2 weeks of this program. today was a boring session and i did not want to workout but i dragged my ass to the gym.....i should have taken an off....im dead beat from studying for a test which i and my whole class (which comprises of 6 more students) are going to be failing :( its very demotivating. plus, i have to do another 2 page paper for tomorrow, a final draft of my 26 page paper for friday and i plan on making 1-2 more movies over the weekend and the next before school closes. they are just recreational movies and i just wanna give it a shot :)

hope everyone is having a good week. i know ive been busy :D​
 
HiDnGoD said:
Good progression on your maxes, over the 14 weeks. 25% on the bench, wow. :jump:
Click to expand...

thank you. my overall total has gone from 835 (295-185-355) to 935 (335-215-385) in these 14 weeks. however, when i began this program i was not at 835. i was at 815 (275-185-355). so yeah, some good imrpovement :) thanks for dropping by.
 
silver_shadow said:
how's the shoulder feeling?
Click to expand...

hi bhai :)

shoulder is fine. much better and the rehab is working out. thankfully. i dont really like to do it and i keep slacking off but my gf makes sure i get it done :( :D
 
Week 14 - Friday - MEDIUM Day

The Basic Lifts:

DE Olympic Squats @ 50% of 1RM
W14 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest

Olympic Squats
W14 --->>> 295 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 295 lbs x 4 reps
W11 --->>> 295 lbs x 2 reps
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

DE Flat Bench Press @ 50% of 1RM
W14 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest

Flat Bench Press
W14 --->>> 195 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 195 lbs x 3 reps
W11 --->>> 185 lbs x 5 reps
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W14 --->>> 5 + 3 + 2 = 10
W13 --->>> n/a
W12 --->>> 5 + 3 + 2 = 10
W11 --->>> 5 + 3 + 1 = 9
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W14 --->>> 6,395 lbs
W13 --->>> n/a
W12 --->>> 6,200 lbs
W11 --->>> 5,480 lbs
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs​

The Accessory Lifts:

Floor Skull Crushers
W14 --->>> 70 lbs @ 1 set x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> 50 lbs @ 1 set x 10 reps
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W14 --->>> BW @ 1 set x 25 reps
W13 --->>> n/a
W12 --->>> BW @ 1 set x 20 reps
W11 --->>> BW @ 1 set x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W14 --->>> BW @ 2 sets x 12 reps
W13 --->>> n/a
W12 --->>> BW @ 2 sets x 10 reps
W11 --->>> BW @ 2 sets x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps​

Diet:

lots of meat......way too much i think....​

Overall Impression:

ok i got tons of stuff to discuss here. firstly, i wasnt gonna go workout but i decided to last minute and im not sure whether i regret it or not because monday's workout will tell me if i regret it or not. if i do regret it, i will not go the coming friday and instead only go next friday (week 16). the main reason i went today was to check whether my fluke squat of 295x4 still holds true or not. i guess it does. this means my 1RM is now 335 lbs. i just added 35 lbs to my lift in 14 weeks but if i consider where i was before, i went from 245x6 to 295x4 with better form on 295. i guess thats pretty good. ok, videos were taken and they will be pm'ed/put up out here soon enough.

moving on to specific details:

Squat: im not sure if me doing this exercise was good or not. warm-ups and DE sets and ramp sets were fine. i just hope that my 295x4 thing doesnt fuck up monday's progress because then im gonna cry :(

Bench: one more rep. thats all i needed. DAMNIT! i guess i have no choice but to pull off 195x5 next week. i think it will be possible. there were some minor problems i faced or rather mistakes i made today for this lift. i will better explain them when i send the vids. for example, i wasnt as under the bar as i like to be, my grip was a little off and my feet werent firmly placed on the floor. and i messed up my breathing once.

diet: ok so i have been doing a little bit of experimenting with my diet off late. actually, this whole week and so far every single workout has been great with my pre-workout diet. so, here is what i ate 1 hour before my workout: popcorn, protein shake, banana and yogurt and 5 BCAAs. then around 20 minutes after eating thsi on every single day ive been feeling very sleepy. but, after 1 hour when i am sipping my protein shake, i am fucking ready to rock :D i think this is good. now i need to figure out about post workout. oh well, baby steps all the way...

overall, im happy. new PRs on both lifts because i didnt go completely a2g before on the squats. but the vids will speak for themselves.

thanks for reading everyone and make sure y'all have a great weekend :)​
 
Week 15 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W15 --->>> 245 lbs
W14 --->>> 240 lbs
W13 --->>> 235 lbs
W12 --->>> 230 lbs
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W15 --->>> 180 lbs
W14 --->>> 175 lbs
W13 --->>> 175 lbs
W12 --->>> 170 lbs
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W15 --->>> 140 lbs
W14 --->>> 135 lbs
W13 --->>> 130 lbs
W12 --->>> 125 lbs
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W15 --->>> 14,125 lbs
W14 --->>> 13,750 lbs
W13 --->>> 13,500 lbs
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W15 --->>> 80 lbs @ 3 sets x 8 reps
W14 --->>> 70 lbs @ 4 sets x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W15 --->>> BW @ 2 sets x 15 reps
W14 --->>> BW @ 1 set x 15 reps
W13 --->>> BW @ 2 sets x 12 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W15 --->>> 45 lbs @ 1 set x 20 reps
W14 --->>> 25 lbs @ 1 set x 25 reps
W13 --->>> 25 lbs @ 3 sets x 25 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​


Diet:

tons of food. i got everything in today. all the macros + micros lol...​

Overall Impression:

today was a good and a bad session. well hold on: today was a shitty day but today;s workout was great. get me?

squat: i was fucked. i have taken a video of my last set because trust me: i was dead. doing 25 reps with 245 was killer. im so glad i have only 1 more week left. also, i have this strong feeling that the reason why today was shit was because of the friday workout. so my plan is that i will be doing only DE work this friday and i will aim for a new 5RM of 295 lbs the week after. if it doesnt happen its fine: we are all sure my 4RM is 295 so not much to lose. i have taken a video of my last set. i will pm it later. tomorrow evening sometime.

bench: i didnt not complete this in 5 sets. i did 5+5+4+4+4+3. but everything was on my own. form was shitty because i didnt feel like lifting. today hasnt been one of the best days of my life and it greatly affected my workout.

rows: done with the usual good form.

overall: im happy with the workout. i did well. next week im going to try 250, 180 and 145 for squat, bench and rows respectively. the day has been kinda shitty. hopefully tomorrow will be better.

have a good week people

peace
​
 
Week 15 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W15 --->>> 170 lbs
W14 --->>> 170 lbs
W13 --->>> 170 lbs
W12 --->>> n/a
W11 --->>> 170 lbs
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Strict Military Press 3 x 5
W15 --->>> 110 lbs
W13 --->>> 105 lbs
W11 --->>> 100 lbs
W8 --->>> 95 lbs

Dumbbell Rows 2 x 5
W15 --->>> 100 lbs
W14 --->>> 85 lbs
W13 --->>> 80 lbs

TOTAL POUNDAGE
W15 --->>> 4,350 lbs
W14 --->>> 4,450 lbs
W13 --->>> 4,075 lbs
W12 --->>> n/a
W11 --->>> 4,375 lbs
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W15 --->>> 60 lbs @ 2 sets x 10 reps
W14 --->>> n/a
W13 --->>> 40 lbs @ 1 set x 15 reps
W 12 --->>> n/a
W11 --->>> n/a
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W15 --->>> 25 lbs @ 2 sets x 12 reps
W14 --->>> 25 lbs @ 1 set x 12 reps
W13 --->>> 25 lbs @ 1 set x 12 reps
W12 --->>> n/a
W11 --->>> 25 lbs @ 2 sets x 12 reps
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

good​

Overall Impression:

sorry, i was too lazy to log this in yesterday :p

workout was good. i dont know why i did a jump from 85 to 100 on the rows. wierd. i just felt like it so i lifted that much. sorry.

otherwise the workout was good.

i have read that mark insists on OH work being done more than bench work to get a good bench so in my upper-lower i will be using this.

the plan for tomorrow is simple. for squats, only DE work. no ME work. i want to do 250x5x5 on monday and i cant afford my legs to be weak. for bench, its the same usual routine. other than that nothing new :)

i cant believe i am week 15 of this program! wow.....and to think i used to want to change programs on a bi-weekly level! all thanks to my mentor Eric who has convinced me to stick to one program. and of course, without a question - to u guys for keeping me on track :)

thanks for reading

i hope everyone is having a good week :)​
 
did not go to workout today. my knee is feeling wierd and last night in my sleep i woke up screaming thrice because i got severe leg cramps where ur calf gets pulled and u have to do the calf stretch to un-pull it....yeah: it was a very painful experience and to have urself woken up thrice in a night because of it is terrifying.

so, skipped training....went out to partying with my friends..im back early than usual so i thought i would update tonight itself.

plan for next week is to get in the monday workout with 250, 180 and 150 respectively and then friday to end it with 295, 195 5RMs for squat and ebnch respectively. looking forward to it.

after next week i am taking a week off (my first in 16 weeks). looking forward to that too :)

anyways, enough talking.

have a great weekend everyone and stay safe

thanks for reading

peace

Andalite
 
Week 16 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W16 --->>> 250 lbs
W15 --->>> 245 lbs
W14 --->>> 240 lbs
W13 --->>> 235 lbs
W12 --->>> 230 lbs
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W16 --->>> 180 lbs
W15 --->>> 180 lbs
W14 --->>> 175 lbs
W13 --->>> 175 lbs
W12 --->>> 170 lbs
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W16 --->>> 145 lbs
W15 --->>> 140 lbs
W14 --->>> 135 lbs
W13 --->>> 130 lbs
W12 --->>> 125 lbs
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W16 --->>> 14,375 lbs
W15 --->>> 14,125 lbs
W14 --->>> 13,750 lbs
W13 --->>> 13,500 lbs
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W16 --->>> 80 lbs @ 4 sets x 8 reps
W15 --->>> 80 lbs @ 3 sets x 8 reps
W14 --->>> 70 lbs @ 4 sets x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W16 --->>> BW @ 2 sets x 20 reps
W15 --->>> BW @ 2 sets x 15 reps
W14 --->>> BW @ 1 set x 15 reps
W13 --->>> BW @ 2 sets x 12 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W16 --->>> 45 lbs @ 1 set x 25 reps
W15 --->>> 45 lbs @ 1 set x 20 reps
W14 --->>> 25 lbs @ 1 set x 25 reps
W13 --->>> 25 lbs @ 3 sets x 25 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​


Diet:

good diet for today. i cant remember it though. i do remember i had 4 meals in before the workout and i have started having cottage cheese before sleeping every day so i am happy :)​

Overall Impression:

the last monday workout of the texas method

Squat: i was fine until the 5th set. the first 4 were fine. i got in 4x5 perfect. then, after the 4th set i took like a 10 minute break (i was talking to a few friends about this coming Friday's plan) and on rep 4 the bar hit the safety bars because i didnt breathe in correctly and my back rounded and i got stuck. so i left it there, took off all the plates, picked it up, put it back on the rack, waited to catch my breath and got in 2 more reps to total it at 25 reps. im not really all that disappointed..i should be, but im just not. its fine. i know my 5x5 max at this time is 245 lbs. i would like to say 250 but it wasnt clean and im not too hell bent on it in the first place. 245 is nice and im happy. but i could have done 250 if u know what i mean....;)

bench press: fucking amazing. got all 25 reps in 5 sets of 5 reps. new 5x5 max and i am very very happy.

rows: these were fine and im thrilled.

today;s workout was good and i am happy to say i have progressed so well on the Texas Method even after my injury. as for the rest of the week....

this is finals week :( and i dont know whether i want to workout anymore. i might just do wednesday and then for friday i plan on doing only DE for squats and ME for bench. im tired of squatting straight for 16 weeks and i am looking forward to my week off next week. 16 weeks without a single break is killer and i need an off week to get motivated again. ofcourse, since im going back home and im gonna be meeitng my gf i dont think i will be motivated which is fine since this summer im only maintaining my maxes :D

i hope everyone is having a good day, thanks for reading guys and have a great week ahead :)

stay safe

peace​
 
Week 16 - Friday - MEDIUM Day

The Basic Lifts:

DE Olympic Squats @ 50% of 1RM
W16 --->>> 12 sets x 2 reps x 145 lbs ; 30 second rest
W15 --->>> n/a
W14 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest

Olympic Squats
W16 --->>> n/a
W15 --->>> n/a
W14 --->>> 295 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 295 lbs x 4 reps
W11 --->>> 295 lbs x 2 reps
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

DE Flat Bench Press @ 50% of 1RM
W16 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W15 --->>> n/a
W14 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest

Flat Bench Press
W16 --->>> 195 lbs x 5 reps
W15 --->>> n/a
W14 --->>> 195 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 195 lbs x 3 reps
W11 --->>> 185 lbs x 5 reps
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W16 --->>> 5 + 3 + 2 = 10
W15 --->>> n/a
W14 --->>> 5 + 3 + 2 = 10
W13 --->>> n/a
W12 --->>> 5 + 3 + 2 = 10
W11 --->>> 5 + 3 + 1 = 9
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W16 --->>> 7,730 lbs
W15 --->>> n/a
W14 --->>> 6,395 lbs
W13 --->>> n/a
W12 --->>> 6,200 lbs
W11 --->>> 5,480 lbs
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs​

The Accessory Lifts:

Floor Skull Crushers
W16 --->>> 40 lbs @ 2 sets x 20 reps
W15 --->>> n/a
W14 --->>> 70 lbs @ 1 set x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> 50 lbs @ 1 set x 10 reps
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W16 --->>> BW @ 1 set x 30 reps
W15 --->>> n/a
W14 --->>> BW @ 1 set x 25 reps
W13 --->>> n/a
W12 --->>> BW @ 1 set x 20 reps
W11 --->>> BW @ 1 set x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W16 --->>> BW @ 3 sets x 12 reps
W15 --->>> n/a
W14 --->>> BW @ 2 sets x 12 reps
W13 --->>> n/a
W12 --->>> BW @ 2 sets x 10 reps
W11 --->>> BW @ 2 sets x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps​

Diet:

let me put it in simple words: i started off the day having a steak for breakfast at 8:00 am along with ice cream. the whole day has had me eating 7 meals so far. i have had to take 2 dumps because of how much ive eaten. this has been going on since monday night actually (the heavy eating). im actually happy with this because now im at a clean 185 lbs and i dont have any popping stomach (after the dump)​

Overall Impression:

done. the texas method is over for now. 16 weeks. killer weeks. 16 long weeks. im happy. a special write-up for this will be done either in the next post or sometime this weekend. probably this weekend.

today's workout was good.

Squats: i am still sore from monday and i am actually not mentally able to do 295 today. i just didnt feel like it. actually, if i was afraid or pumped for it, i would have done 295 but today i didnt feel like doing it. generally when the happens to me, i dont wanna push myself. plus: i have a long way to go and 295 x 5 would have been just a baby step. ill take it later on. no hurries for me. as for the speed squats: they felt good and the 30 second interval made them even more fun.

Bench: i got it. 195x5. new PR and new 5RM. i am happy. yes, i got a video but ill put it up later. feels good to nail 195.

my arms are also now officially 14.99 inches. at 5'7 thats pretty decent. too bad my waist is 36. LOL. but its ok: my chest is 43 so im happy. physique wise everything has increased so i got nothing to complain about. even if nothing has increased i am in no position to complain because i never did this from a bb'ers perspective. yet, i have made strength and mass gains. so im happy. actually, im gonna do the Texas Method wrap up right here. i dont have the patience to do this later on. ok here we go:​

Wrap-Up:

i did the texas method for 16 weeks total. i have not progressed at all on deads so im gonna exclude them for now. my gains are:

Squat: 5x5 max went from 185 to 245 (could count 250 but i wanna be conservative)
Bench: 5x5 max went from 145 to 180

Squat 1RM used to be 295 lbs. now Squat 4RM is 295.
Bench 1RM used to be 185 lbs. now my 5RM is 195.

my 1RMs on the squat and bench have gone from 295 and 185 to 320 and 215 respectively. thats plus 55 lbs to my Big 2 as of now.

one also has to consider that i had severe injuries at the start of this program and i had an uphill battle from day 1. i also was very weak because 1RM of 295 used to be my max squat a year ago. post DC 275 was my 1RM but i wont count that for now.

im very happy with the program and u can bet i will be running this program come spring 2008. i might even run it this fall if i miss it :) but i first need to go get some micro-loading plates. then i dont mind running the program.

my bodyweight has gone from 175 to 185+ in these 16 weeks. considering the fact that i used to eat like shit i consider that a good thing. plus: 185 was my weight last wednesday. right now its probably a little more but i wanna be conservative.

i was thinking of my total for the big 3 and this is what i realized. my old total was 295 + 185 + 345 = 825 but now its like 320 + 215 + ? im guessing that since my squats have increased its safe to say my deadlift has probably gone up by 40 lbs. im being conservative out here. so my total right now is around 900 lbs odd. im pretty happy with that and i plan on getting 1000 lbs by the end of this year. im not genetically strong but i think with slow and steady hard work i should get there.

thank you everyone for supporting me through this and a special thank you to eric for guiding me through this program.

have a great weekend guys

Anuj
​
 
i would also like to make 2 things of note here.

1.) my old total of 825 used to be my total 1 year ago with the exception of deadlifts.

2.) i am going to list the people who helped me through this program with their undying support. i always do this guys so bear with me. i believe in giving credit where its due.

firstly, i would like to thank Eric for his insight and help and faith in me.

next Dave for reasons obvious.

next Mr. Rippetoe for even more obvious reasons.

next (in no particular order)
Jno20
thenatural
Glyder
boondocksmuscle
JNo20
DuckDuckGoose
5luke2
Adam2433
JT1
Liquidtensi0n
young and strong
mjw8204
iron619
lewdog_5
LSU 1
Archangel
Brutus_G
Double_D
SgtSlaughter
silver_shadow
HiDnGoD
warri0r87
Cammo
KTW
Ubiquitous

thanks guys :)

have a good weekend everyone
 
ladies and gentlemen :)

i am back!!! :D

ok, so im home now and its great to be with family and my gf and friends.

this next workout of mine will be run from the 14th of May to somewhere before the 22nd of August.

a lot of my workouts are going to suffer because of pre-workout sex (about time, eh? :D) but im fine with that because the purpose of this program isnt to increase my strength at all. the goal is to work on weak points.

the workout is as follows:

Upper Body Emphasis 1:

1.) Bench Press 3x3, 3x3 ramping, 1,2,3,4,5 RM

2.) Bottom Pin Press 4x5-6

3.) JS Rows 3x5-7

4.) Front Plate Raise 2x8-12

Lower Body Emphasis 1:

1.) Squats 3x3, 3x3 ramping, 1,2,3,4,5 RM

2.) Good Mornings 3x5

3.) Platform Step-ups 3x5-6

4.) Glute Ham Raises 2-3x8-12

Upper Body Emphasis 2:

1.) Bench Press 3-4x6-10

2.) Pull-ups 4x failure

3.) Military Press 3-5x5-7

4.) Upper Back 2-3x8-10

Lower Body Emphasis 2:

1.) Squats 3-5x10

2.) Keystone Deadlifts 3x6

3.) Dumbbell Swings 2-3x8-12

4.) Leg Press superset with Leg Curls 1-2x10-12


its a simple program IMO and special thanks to Eric as usual. disclaimer is: this is my program. all constructive criticism and helpful suggestions are welcome. a simple request is: please dont start any e-wars.

i look forward to this program and will post my workout tomorrow.

hope everyone is having a great weekend and best of luck for the week ahead :)

stay safe everyone and please keep reading

Anuj
 
That's the great benefit of keeping logs, like this. You can go back & see where you started from, and how you felt as you were climbing the mountain. And you can reread the advice people gave you and refresh yourself on things that tend to slip your mind.
WTG on the progression you made.
I look forward to seeing how you do with your next endeavour.
 
HiDnGoD said:
That's the great benefit of keeping logs, like this. You can go back & see where you started from, and how you felt as you were climbing the mountain. And you can reread the advice people gave you and refresh yourself on things that tend to slip your mind.
WTG on the progression you made.
I look forward to seeing how you do with your next endeavour.
Click to expand...

thanks dude :) a week off has done me some good :D
 
Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 1

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Pin Press from Bottom = 3 sets x 6 reps x 135 lbs (60 kgs)

JS Rows = 3 sets x 5 reps x 155 lbs (70 kgs)

Front Plate Raise = 2 sets x 12 reps x 25 lbs (10 kgs)

Seated Dumbbell Curls = 2 sets x 8 reps x 30 lbs (14 kgs)

Pulley Push Downs = 1 set x 15 reps x 30 lbs (15 kgs)​

TOTAL POUNDAGE:-
W1 --->>> 7,150 lbs​
Overall Impression:-

good workout. pause presses were killer. im happy.​
 
Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 1


Workout:-


Squats = 3 sets x 3 reps x 275 lbs (125 kgs)

Good Mornings = 3 sets x 5 reps x 155 lbs (70 kgs)

Step-ups from below parallel = 3 sets x 5 reps x 185 lbs (90 kgs)

Glute Ham Raises = n/a​


TOTAL POUNDAGE:-


W1 --->>> 7,575 lbs​

Overall Impression:-


it was a pretty ok workout.

Squat: form was spot on. 275 was heavy enough. ill try 285 in 1 or 2 weeks.

Good Mornings: i have no fucking clue on how to do them. i JUST looked them up: http://www.youtube.com/watch?v=wBLEvhj9pic and my form was spot on like that. so i guess i got no probs considering im doing it the first time.

Step-ups: i think i took too much weight. fucking killed my quads they are so fucking sore today. i dont like being sore. i havent been sore in 16 weeks.

Glute Ham Raises: i dont have a place to do these or even a ghetto GHR so someone please suggest a substitute which i am not using on the second lower day. instead of these i did 2 sets of hyperextensions.

Doet: still getting in plenty of food.

Overall: the workout was good and heavy except for the GHRs...
​
 
Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 1


Workout:-


Incline Bench Press = 3 sets x 10 reps x 120 lbs (55 kgs)

Pull-ups = 5 + 3 + 2 + 1 = 11

Military Press = 3 sets x 3 reps x 110 lbs (50 kgs)

Upper Back Machine = 2 sets x 10 reps x 110 lbs (50 kgs)​


TOTAL POUNDAGE:-


W1 --->>> 8,847 lbs​

Overall Impression:-


went and worked out early morning today. weight has gone up to 187 lbs (85 kgs) finally. im happy.

workout was ok.

Incline Bench Press: felt very very tough. i havent done more than 5 reps for the bench press in a long time so i was out of breath a LOT and it fucking took everything in me not to give up lol. i hate high rep work. next week, it will be 4x10x120.

Pull-ups: felt strong. dead hang pull ups.

Military Press: i dunno but i feel ive gotten weaker on these or the fact that my upper chest was bursting after those inclines, these numbers sufered. either way, ill get strong on them in due time. next week it will be 3x4, then 3x5 then 4x5 and then 5x5. or i might do 4x4 and then 5x5. ideally i would love 4x4 then 5x5. lets hope.

Upper-Back Machine: felt good doing it.

alright ppl, i hope everyone is having a good week. see y'all tomorrow. im going to sleep. i slept for only 4 hours last night (i party a lot in mumbai - and by party i mean pubbing)

stay safe everyone
​
 
Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 1


Workout:-


Squats = 3 sets x 10 reps x 200 lbs (90 kgs)

Keystone Deadlifts = 3 sets x 6 reps x 200 lbs (90 kgs)

Dumbbell Swings = 2 sets x 12 reps x 40 lbs (20 kgs)

Leg Press super set with Leg Curls = 1 set x 10 reps x 330 lbs (150 kgs) and 1 set x 10 reps x 70 lbs (35 kgs)

Lat Pull-Down Sit-Ups = 1 set x 10 reps x 70 lbs (35 kgs)

Decline Sit-Ups (Weighted) = 1 set x 10 reps x 10 lbs (5 kgs)​


TOTAL POUNDAGE:-


W1 --->>> 14,560 lbs​

Overall Impression:-


i cant believe i got such large poundages.

Squat: felt really easy. next week i am gonna attempt either a 4x10 or 5x10 with 200 lbs. im pretty happy about this actually :)

Keystone Deadlifts: felt great on my hammies and my glutes. im still sore right now.

Dumbbell Swings: did them for the first time today. felt great. im a little afraid that all this leg work is going to affect performance. i hate it when that happens.

Leg Press and Leg Curl superset: light and easy. almost like a cool down thing. well, not the leg curls....my hams were pumped. i think my legs have grown a LOT....atleast, thats what my gf says....

Ab work: i didnt skip it this time. im glad i did it. i need to develop the core.

Overall Impression: i am happy :)
​
 
hey. update. i went for a vacation. i am back now. im not too well. i think i have lost some weight ebcause of that. hopefully will get it back. will workout from tuesday. have a great week everyone :)
 
Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 3


Workout:-


Squats = 3 sets x 3 reps x 275 lbs (125 kgs)

Good Mornings = 3 sets x 5 reps x 110 lbs (50 kgs)

Step-ups from below parallel = 3 sets x 5 reps x 185 lbs (90 kgs)

Glute Ham Raises = n/a​


TOTAL POUNDAGE:-


W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs​

Overall Impression:-


quite a few things of note. i had fever today when i went to workout. add to that a cough and a cold. im fine now however.

squats: good form all over. it felt amazing!

good mornings: reduced the weight because i went all the way to parallel. felt very different but im liking this exercise :)

step-ups: same old same old

GHRs: i still dont know how to do this. i need to figure out what to do to substitute this exercise with.

overall: great workout :)
​
 
Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 3

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Pin Press from Bottom = 4 sets x 6 reps x 135 lbs (60 kgs)

JS Rows = 3 sets x 6 reps x 155 lbs (70 kgs)

Front Plate Raise = 2 sets x 15 reps x 25 lbs (10 kgs)

Seated Dumbbell Curls = 2 sets x 9 reps x 30 lbs (14 kgs)

Pulley Push Downs = 1 set x 20 reps x 30 lbs (15 kgs)​

TOTAL POUNDAGE:-
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs​
Overall Impression:-

i decided to do monday's session today because i missed monday's workout. i have fallen very ill and am under a lot of medication so i am wondering how i was able to lift so heavy today. i am glad i was still able to progress. feels good. in these last 2-3 days i have lost 5 lbs. i was on a shitty diet till today but i finally managed to get in the right amount of protein, etc. so all is well. i should recover in another 2 days. hopefully. my shoulder is feeling a little wierd though. left shoulder. im a little concerned about this. perhaps doing my rehab tomorrow might help. i think my tiny shoulder muscles are a little sore thats it.

as for the workout, it was good.

Bench Press: good form

Pin Press: chest was toasted lol

JS Rows: felt great as always!

Plate Raises: made the shoulder feel better. not 100% as yet but close. like 70% from 20%. so im happy. tomorrow's rehab will make it go to either 100% or 20% again. i hope the former.

Curls and Extensions: boring stuff. just glad i progressed haha my arms are looking awesome now!

Overall: going to see Pirates III tomorrow morning. should be fun. workout was fun too. hope everyone is having a good week and thanks for reading!​
 
Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 3


Workout:-


Squats = 2 sets x 10 reps x 200 lbs (90 kgs)

Keystone Deadlifts = 5 sets x 5 reps x 200 lbs (90 kgs)

Dumbbell Swings = 2 sets x 15 reps x 50 lbs (24 kgs)

Leg Press super set with Leg Curls = 1 set x 15 reps x 330 lbs (150 kgs) and 1 set x 12 reps x 80 lbs (40 kgs)

Side Bends = 2 sets x 15 reps x 35 lbs (16 kgs)

Hyperextensions = 1 set x 15 reps x BW​


TOTAL POUNDAGE:-


W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs​

Overall Impression:-


havent gotten fully well yet. still under medication.

squats: should have done 4x10 but doing high rep squats is really killing me. i gave up at 2 sets. i could have done 3 but i had a coke a while before my workout and i had a massive heartburn throughout the entire workout which didnt help me one bit.

key stone deadlifts: i compensated for the lesser amount of squats by doing 5x5 = 25 reps instead of 3x6 = 18 reps.

dumbbell swings: felt really good except on set 2 i almost puked.

leg press + leg curls superset: very tiring. my ROM on leg press wasnt 100% and i dont intend for it to be that way either. the workout prior to this is enough lol

diet: eating has improved since yesterday. maybe the coke caused the heartburn maybe it didnt. i have no clue. either way, im not having any coke prior to my workout again. maybe the combination of coke and a banana did not work.

overall: good workout. glad the poundages increased.

have a good weekend everyone and thanks for reading :)
​
 
Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 4

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Pin Press from Bottom = 6 sets x 3 reps x 155 lbs (70 kgs)

JS Rows = 3 sets x 7 reps x 155 lbs (70 kgs)

Front Plate Raise = 4 sets x 8 reps x 30 lbs (15 kgs)

Seated Dumbbell Curls = 2 sets x 10 reps x 30 lbs (14 kgs)

Decline Tricep Box Extensions taking into account only added plates to the box = 3 sets x 10 reps x 30 lbs (15 kgs)​

TOTAL POUNDAGE:-
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs​
Overall Impression:-

good workout.

Bench Press: my strength on this is slightly dwindling due to my sickness, etc. i should get better at this next week. that is the goal lol

Pin Press: decided to increase the weight. next week i will do 7x3 with 155 and then the week after i will do 8x3. after that is 10x3 then increase the weight by 5 kgs or so. this is all tentative. all that is sure is that next week is 7x3 and the week after its 8x3.

JS Rows: felt awesome. new PR for sure haha. next week im gonna be doing 165 lbs (75 kgs) for either 3x5. i am keeping my fingers crossed!

Front Plate Raise: im finding it difficult to progress on this so well, decided to do low reps, more sets and add weight. triple progression. felt great.

Bicep/Tricep Stuff: im gonna wear elbow sleeves when i do these decline tricep extensions because i go all the way down way past my head on these and my elbow joint hurts like a bitch an hour or so after. its still hurting. probably will be sore tomorrow morning (its midnight here). for bicep curls: time to test the 16s haha

Diet: diet has been great off late (im getting in over 300 g of protein with only 50 from whey and having almost 6-8 litres of water per day). ive started ZMAs, etc. im feeling much better. post and pre-workout nutrition has improved greatly. from eating nothing i am eating some pretty good food now. i finally have started eating oatmeal haha....

Overall: im happy. the only sad thing is that my bench press was difficult. it should be fine next week. if it isnt, im gonna be pissed haha....!!! but today was great. im very happy with the workload. i want to hit 20,000 lbs sometime this vacation ahahaha that is, without having to do GVT :p

stay safe everyone, thanks for reading and have a great week ahead y'all :)​
 
Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 4


Workout:-


Squats = 1 set x 1 rep x 275 lbs (125 kgs)

Good Mornings = 3 sets x 6 reps x 110 lbs (50 kgs)

Step-ups from below parallel = 3 sets x 7 reps x 185 lbs (90 kgs)

Glute Ham Raises = 3 sets x 5 reps x BW

Lat Sit-Ups = 3 sets x 10 reps x 77 lbs (35 kgs)

Crunches = 2 sets x 15 reps x BW

Hyperextensions = 1 set x 10 reps

Calf Raises on Leg Press DC Style = 4 sets x 25 reps x 220 lbs (100 kgs)​


TOTAL POUNDAGE:-


W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs​

Overall Impression:-


bodyweight is finally up 1 kgs. i am now 83 kgs clean which means 183 lbs. unfortunately, i only got 4 hours of sleep last night and i wasnt feeling very happy today. probably why my squats were a disaster.

Squats: i dunno why but after the first rep i was like "fuck this, im not in the mood". maybe it was 17+ weeks of regular squatting catching up on me, maybe it was me just being lazy, maybe it was me coming off the medication for my illness, maybe it was because i was still sore from last friday, maybe i was just being a coward, maybe it was all of this put together. i regret doing only 1 set. next week i will come what may hit 275 for 3x3. no matter what. i have an idea about this actually. it just occured to me: i do 3x3x275 next week, then 3x4x275 then 3x5x275 then 4x5x275 and then 5x5x275. there we go. my goal for this summer: 5x5 with 275. then ill be happy haha.

Good Mornings: felt good. did them to perfection. next week will be 3x7x110 then 3x5x120. so im happy. i cant imagine however how ppl do 315 for 8+ reps on this. damn, i have a long long way to go.

Step-ups: felt good. progressed on these a little bit. thankfully.

Glute Ham Raises: FINALLY! managed to do them on my bench press lol. felt very wierd doing them. i hope by doing them often i can get better at them. right now, i wasnt doing them clean. i did take a little help from the ground every now and then.

All the other accessory bullshit: ab work felt good. ive been slacking off a lot on this. i did the calf raises because i have 14.3" calves under 26" thighs. hell, even my arms are bigger. hypers felt good too. did tons of stretching today.

Diet: fantastic diet. too bad it didnt reflect in the workout. i wish it had.

Overall: very unhappy with the squats. otherwise workout was fine. i saw shrek 3 today. 10:00 am show. very cute movie. i liked it a lot. next in line is Ocean's thirteen. releasing in india june 8th.

hope everyone is having a good week. stay safe everyone and thanks for reading! :)
​
 
Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 4


Workout:-


Military Press = 3 sets x 5 reps x 110 lbs (50 kgs)

Pull-ups = 5 + 3 + 3 + 3 = 14

Standing Dumbbell Shoulder Press = 2 sets x 3 reps x 55 lbs (24 kgs)

Upper Back Machine = 2 sets x 10 reps x 135 lbs (60 kgs)

Incline Press = 4 sets x 8 reps x 110 lbs (50 kgs)

Lat Pull Downs = 2 sets x 8 reps x 155 lbs (70 kgs)​


TOTAL POUNDAGE:-


W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs​

Overall Impression:-


good workout. a "bodybuilding" workout haha

Military Press: awesome! haha

Pull-ups: surprised myself with this. finally. i held my breath on every set and apparently it helped :)

Standing Dumbbell Shoulder Press: i wanted to get over my phobia for these. so well.....it worked :)

Upper Back Machine: felt awesome!

Incline Bench Press: i wanted to do 1 more pusing and 1 more pulling movement so i added this in. felt great. i like doing these after military presses. military presses rock!

Lat Pull Downs: doing them after such a long time. last time i did these i was on DC Training haha.....they felt great. i could have done a few more but i didnt want to be wiped out.

Diet: reflected in my workload capacity. i was brimming with energy :D

Overall: i had a lot left in my after this workout. so that means i can progress more on this haha. im happy :) going to see ocean's 13 tomorrow.

hope everyone is having a good week. thanks for reading y'all and stay safe

ps: i saw a movie called "My Cousing Vinny" on DVD and i loved it. just letting y'all know....along with resident evil apocolypse, 24 days later and the goodfellas (i saw these for the 4th or 5th time lol)

anyways, peace everyone!



​
 
Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 5

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

JS Rows = 3 sets x 5 reps x 165 lbs (75 kgs)

Pin Press from Bottom = 4 sets x 4 reps x 145 lbs (65 kgs)

Paused JS Rows = 4 sets x 6 reps x 110 lbs (50 kgs)

Front Plate Raise = 2 sets x 8 reps x 30 lbs (15 kgs)​

TOTAL POUNDAGE:-
W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs​
Overall Impression:-

good workout.

Bench Press: got it all. thankfully.

JS Rows: felt good. i think i may need to reset on these soon. im not able to make them touch my chest as easily as i should. or maybe today was just a shitty day. lets see.

Pin Press: made a few changes. 8x3 was way too much volume. i did 4x4 today. next time its 4x5. then 4x6. seems a better way to progress IMO.

Paused JS Rows: felt great. next week its 4x7.

Front Plate Raise: i wasnt gonna do this but then i thought "ahh..what the heck"

Diet: im happy with the diet. everything seems to be in order. i ate so much for lunch my stomach was popping out. and i was the same after dinner haha. i finally hit a bodyweight of 85 kgs today. me happy. i got back the 5 kgs i had lost. i think. maybe im just fat now haha

Overall: me happy :)

stay safe everyone, thanks for reading and have a great week ahead y'all :)​
 
Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 5


Workout:-


Squats = 3 sets x 3 reps x 275 lbs (125 kgs)

Good Mornings = 3 sets x 5 reps x 120 lbs (55 kgs)

Parallel Box Squats = 4 sets x 5 reps x 200 lbs (90 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Static Hanging Leg Raises = 3 sets x 22 seconds x BW

Decline Crunches = 2 sets x 6 reps x 5 lbs

Hyperextensions = 1 set x 10 reps x BW​


TOTAL POUNDAGE:-


W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs​

Overall Impression:-


wierd session today. decided to do some new stuff.

Squats: fucking killer. yes, i have grown weaker at my squats. most unfortunately. i wish it were not so however. but im sure in a few weeks ill be better at this.

Good Mornings: damn, these feel good haha.....i dunno how the heck ppl manage to do these with 400+ lbs for reps man.....jeez....going all the way to parallel? damn...

Box Squats to Parallel: im not sure if im labelling this exercise correctly. please correct me if i am wrong here. the box (or rather the bench) was set low to the ground so that when i squatted onto it, my thighs were a little below parallel to the ground. well, my hips more like it. i have large thighs so i cant go by estimation of my thighs. yes, my hips were below (just a little) below parallel when i sat on the box. so i am calling them box squats. they felt awesome! i liked doing them a lot. i hope they pay off. im trying to find something which makes me do Ass to Grass Box Squats. the challenge is to find that next week. if not, then its 4x6 @ 200 lbs again.

Glute Ham Raises: yes....finally getting this! :)

Static Hanging Leg Raises: fucked my abs. damn....Andrew.Cook was right about this shit: Andrew Cook's Journal Post

Decline Crunches: i held the plate behind my head. it made the exercise a whole lot more difficult damnit!

Diet: everything is ok.

Overall: good workout. i need to increase my squat strength damnit!

hope everyone is having a good week. stay safe everyone and thanks for reading! :)
​
 
Looks like you're still doing good.
I don't ever recall doing GM's so I have no idea how tough they are. However I think I read somewhere of someone doin 700#+. :worried:
Ummm, what are pin presses?
 
HiDnGoD: hey bro! :) thanks for dropping by dude. dude, GM's are killer. as for pin presses. its simple. u set the bar at ur chest level (on the bench press) and u bench from bottom up. there is zero momentum. u have to lie on the bench, keep the bar on ur chest and begin from there. at the end of every rep when the bar reaches ur chest again u have to wait for 2-3 seconds before performing the next rep. so u pause at the bottom at of the bench press for 2-3 seconds. its killer and burns my triceps man.
 
HiDnGoD said:
I see about the pin presses. Start from the bottom & deload there, each rep like dead lifts.
I'll have to try that.
Click to expand...

you must. its fantastic to strengthen the lower portion of the bench press. getting the bar off the chest is my sticking point. so well....this seems to be doing the trick for me.
 
Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 5


Workout:-


Military Press = 5 sets x 5 reps x 110 lbs (50 kgs)

Pull-ups = 4 + 4 + 3 + 3 = 14

Incline Press = 3 sets x 6 reps x 135 lbs (60 kgs)

Lat Pull Downs = 4 sets x 6 reps x 185 lbs (85 kgs)

Facepulls = 3 sets x 12 reps x 70 lbs (35 kgs)​


TOTAL POUNDAGE:-


W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs​

Overall Impression:-


good workout.

Military Press: new PR here. last record was 3x5x110 on texas method. 5x5x110 is a new PR. next week is a new PR too: 3x5x120. i hope it falls through.

Pull-ups: these are as predictable as paris weather (ive been to paris and one minute its sunny the next is rainy the third is cold and the fourth its warm again. i like paris - apart from its climate.)

Incline Bench Press: i like this exercise. 135 lbs seemed too damn light to me. next time im nailing 155. i found a certain way to do these (its different from my flat bench set-up). i can nail 200 lbs i think. i think.

Lat Pull Downs: damn.....my lats have become strong haha. my old DC record was 195 for 14 rest-paused. i guess this is a PR too but since i only count PRs for squat, bench, deads, incline bench, militaries and rows this aint counted.

Facepulls: this is like my rehab exercise (which is why i didnt include it in the total poundage). it felt good. i heard a distinctly loud and all too clear crackle in both my shoulders lol. i think they are happy too right nwo haha...

Diet: good today. 1 kilo chicken eaten plus (in case anyone knows about indian food) 25 rotis along with 2 mangoes plus 1 banana.

Overall: good workout. i was gonna do a lower light today but then i thought that if i do lower light right now i might not recover for next tuesday. so i decided to skip it. im glad.

thanks for reading guys! have a good weekend ahead :)



​
 
Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 5


Workout:-


A2G Box Squats = 3 sets x 5 reps x 180 lbs (80 kgs)

Keystone Deadlifts = 3 sets x 5 reps x 245 lbs (110 kgs)

Hyperextensions = 1 set x 15 reps x BW​


TOTAL POUNDAGE:-


W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs​

Overall Impression:-


im currently thinking of changing my training program a little bit. this workout was short and sweet, going out partying right now so i was in a hurry.

A2G Box Squats: felt amazing. i mean, they were difficult and i have started out light so i have lots to build on. i used a stepped which was 6" off the floor for this. damn, my ass is gonna hurt tomorrow.

Keystone Deadlifts: mistake. next time, im reducing the weight. i kepy failing in my grip. i did it with great form no doubt but i bit off more than i could chew because i thought that since im doing a small workout this justifies it. oh well...next time ill reduce the load.

Diet: lots of food. 1 kg of chicken done for the day once again.

Overall: something ive noticed. when i came to mumbai in may, my waist was 38" and my weight was 82 kgs. this was recorded by me 1 week after i had landed. so this cant be swelling because of 36 hours flight travel. right now however, im weighing in at 83 kgs + but my waist is 34". my thighs are 26", chest 43", arms 15" calves 13", etc but my waist has shrunk. im trying to figure out why....i mean, its great and all but its just odd to me. otherwise workout was great. going to see fantastic four something this weekend.

have a great weekend everyone and thanks for reading! :)

​
 
Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 6

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

JS Rows = 3 sets x 6 reps x 165 lbs (75 kgs)

Close Grip Bench Press = 3 sets x 5 reps x 155 lbs (70 kgs)

Front Plate Raise = 2 sets x 8 reps x 30 lbs (15 kgs)​

TOTAL POUNDAGE:-
W6 --->>> 6,780 lbs
W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs​
Overall Impression:-

good workout

Bench Press: felt great :) my new plan is to take 180 for 3x4 next week, then 180 for 3x5 then 4x5 and then 5x5. once that happens im gonna be happy haha

JS Rows: i might have to lay off these for some time. i think im gonna go up to 3x7 and then increase by 5 kgs. then im gonna drop a little weight and do a few more reps. lets see.

Close Grip Bench Press: im pretty sure this is a new PR because ive never done this before. it felt good. i hope it pays off. no more pause pressing for now. time to focus on CGBP for a while.

Diet: im damn happy. arms are still 15", weight is still 185 lbs and chest is 43". waist HAS reduced and im happy.

Overall: good workout. i went and saw this movie on DVD: Four Brothers. good movie. also celebrated my 3 year anniversary tonight :)

stay safe everyone, thanks for reading and have a great week ahead y'all :)​
 
Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 6


Workout:-


Deadlifts = 2 sets x 5 reps x 200 lbs (90 kgs)

Bulgarian Split Squats = 2 sets x 6 reps x 70 lbs (32 kgs)

Good Mornings = 3 sets x 6 reps x 120 lbs (55 kgs)

Overhead Dumbell Side Bends = 3 sets x 10 reps x 10 lbs (5 kgs)

Dumbbell Sidebends = 1 sets x 10 reps x 30 lbs (15 kgs)

Hyperextensions = 1 set x 10 reps x BW​


TOTAL POUNDAGE:-


W6 --->>> 5,000lbs
W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs​

Overall Impression:-


quite a lot to talk about...

Deadlifts: so ive started these again. about time. from now on, im mostly gonna be just maintaining my squat numbers and trying to pull up my deadlift numbers. the goal is to touch 400+ by the end of 2007. my max so far has been 315x3 so i guess 400 isnt so far out of reach. anyways, form was good and they felt good too.

Bulgarian Squats: fucking killer. used dumbbells of course. very tough. ill take a vid next time.

Good Mornings: getting stronger on these so im happy haha.

Ab Work: the overhead side bends felt great. my first time doing them. i liked it.

Diet: good food. its funny, no matter what i do i cant lose the double chin i have. flat stomach, etc but still a double chin exists. ive tried growing a goatee to hide it and its working a bit so far. lets hope in a few weeks it pays off. lol...maybe in overanalysing...its not like my gf has any qualms about it.

Overall: good workout. me happy. internet connection was down for the last 2 days so im trying to catch up :)

have a great week everyone
​
 
ok change of program. well, not change but im gonna be altering a few things.

for the last 6 months, i havent been deadlifting. ive only been improving on the squat and the bench press. but thats gonna change. its time for the squat to go in the back seat. as per my alterations (thanks to Eric but once again - this is MY program with MY choices) im now gonna be maintaining my squat and bench and blasting my deadlift. this will go on for a few months. so the new changes to the program are:

Lower 1
*Deads 1X5
*Bulgarians 3x6-8
*Goodmornings 3x6-8
*Overhead Dumbell Side Bends
*Grip Work

Upper 1
*Bench (either maintain or small progression)
*Regular Barbell Rows 2x5-7
*Dumbbell Rows 2x10-12
*Close Grip Bench 2 sets and up
*Face Pulls 2 sets and up...reps on the higher end
*Pulldown Abs or Bar Rollouts

Lower 2
*Low Box Squat 3-4x8-10
*Keystone Deads 3-4x8-10
*Single Leg Leg Press 2x6-8
*GHR's 2 sets and up
*Hanging Leg Raises

Upper 2
*MP 3 sets 5 reps or more up to 5 sets
*Pullups
*Dumbell Bench Press 3 sets and up higher reps
*Shrugs
*Russian Twists

i already started this program this week. im just posting an update. i hope this works out.

peace
 
Congrats on the anniversary.
You mentioned that you arrived in Mombai and took some measurements. It's clear you've lost 4 inches of fat & gained a fair amount of muscle. That's awesome progress for, what, 2 months?
What took you to Mombai? Family, school, work, gf?
Edit: OK, I just went back & read your posts from May. Since you are home now, and from other things you posted I assume you were at school. Do you leave again in the fall, or are you staying home now? Double congrats on the anniversary. I know how hard it can be to maintain a long distance relationship.
 
Summer '07 Upper-Lower Split
LOWER 2 - WEEK 6


Workout:-


A2G Box Squats = 3 sets x 8 reps x 180 lbs (80 kgs)

Keystone Deadlifts = 3 sets x 10 reps x 180 lbs (80 kgs)

Unilateral (Single Leg) Leg Press = 2 sets x 8 reps x 135 lbs (60 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Hyperextensions = 1 set x 15 reps x BW​


TOTAL POUNDAGE:-


W6 --->>> 11,880 lbs
W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs​

Overall Impression:-


good workout

Box Squats: killer stuff. damn tough. got a video. will upload + post it in a few days.

Keystone Deadlifts: felt awesome. after the low Ass to Grass Box Squats i couldnt even walk lol

Unilateral Leg Press: first time doing these. felt pretty ok.

Glute Ham Raises: damn.....i tried something stupid while doing these and i got a catch. damn.....i hate that pain.

Diet: im happy :)

Overall: good workout. i want to say this that i owe EVERYTHING i know and EVERYTHING i have achieved because of my great freind Eric from www.bodybuilding.net im gonna make a proper post about him in a bit. otherwise, workout was good and im happy. Eric's program is going great for me.

​
 
Summer '07 Upper-Lower Split
UPPER 2 - WEEK 6


Workout:-


Military Press = 3 sets x 5 reps x 120 lbs (55 kgs)

Pull-ups = 6 + 5 + 4 + 3 = 18

Flat Dumbbell Bench Press = 3 sets x 8 reps x 60 lbs (26 kgs)

Shrugs = 3 sets x 10 reps x 155 lbs (70 kgs)

Russian Twists = 2 sets x 10 reps x 10 lbs (5 kgs)

Hanging Leg Raises = 2 sets x 15 reps x BW​


TOTAL POUNDAGE:-


W6 --->>> 11,220 lbs
W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs​

Overall Impression:-


good workout.

Military Press: new PR. im happy. damnit this was tough.

Pull-ups: new PR once again. cant believe i hit 18 reps total. ive never ever managed to do that. all reps were deadhang. i think my lats are gonna be sore as hell....unless i eat a shitload of food (which is the plan atm)

Flat Dumbbell Bench Press: after my shoulder injury in august 2006 this is the first time im doing any dumbbell chest work. at first this was a bit difficult but i think ive got it nailed down correctly. all thanks to Eric :) i use an inverse "V" angle so as to avoid any shoulder irritation. i tried doing it regularly (like how u do when u hold a barbell) but my shoulder felt a little off. luckily it was just a warm-up set. so i went ahead and did it with the inverse "V" angle. i was very conservative with this today and im glad i listened to Eric because i know where i stand now. im gonna be able to improve on this a lot. i plan on hitting 90's sometime this year :)

Shrugs: again i handled this conservatively. next time ill add in a fourth set if need be.

Russian Twists: i had no idea what this exercise meant (and i couldnt understand why Eric would advise me on doing this - he gave me a choice too) so i googled it before my workout and here is the general description is anyone needs it: Click Here

Hanging Leg Raises: felt easy. just did it for the sake of doing some ab work. i need to be more regular with my ab training.

Diet: didnt eat much today.

Overall: i have been working for a while now in a music production company (9:00 am to 4:30 pm) and i had a big ass presentation to complete my 1 month internship and i havent eaten anything lol...but ill eat tons tonight and make up for it. tomorrow i begin my volunteering in the mornings (8:00 am to 1:00 pm) at a veterinary clinic where i am the assistant veterinary surgeon (sp?)

have a good weekend y'all and be safe

thanks for reading :)
​
 
HiDnGoD said:
Congrats on the anniversary.
Click to expand...

thanks buddy :)

HiDnGoD said:
You mentioned that you arrived in Mombai and took some measurements. It's clear you've lost 4 inches of fat & gained a fair amount of muscle. That's awesome progress for, what, 2 months?
What took you to Mombai? Family, school, work, gf?
Edit: OK, I just went back & read your posts from May. Since you are home now, and from other things you posted I assume you were at school. Do you leave again in the fall, or are you staying home now? Double congrats on the anniversary. I know how hard it can be to maintain a long distance relationship.
Click to expand...

lol...yes the long distance relationship is difficult but i know that when we're through it (all the 4 years) we're gonna come out that much stronger a couple. as for why im in Mumbai: dude im indian....from mumbai. i live in mumbai. i was born here and im gonna end up dying here haha. yes, ill be coming back to Texas in fall :( the only thing i miss about USA is my college friends....to me, my ideal combination would be US friends in Mumbai. that would be perfect :)
 
Andalite said:
lol...yes the long distance relationship is difficult but i know that when we're through it (all the 4 years) we're gonna come out that much stronger a couple. as for why im in Mumbai: dude im indian....from mumbai. i live in mumbai. i was born here and im gonna end up dying here haha. yes, ill be coming back to Texas in fall :( the only thing i miss about USA is my college friends....to me, my ideal combination would be US friends in Mumbai. that would be perfect :)
Click to expand...
My wife & I had a Long distance relationship for 2 years before we married. It is a character builder. How many more years? for schooling?
I Wikied Mumbai, then reread your log & came to that realization about where you actually lived.
You'll just have to convince yours friends to emigrate to India.
 
Summer '07 Upper-Lower Split
LOWER 1 - WEEK 7


Workout:-


Deadlifts = 2 sets x 5 reps x 210 lbs (95 kgs)

Bulgarian Split Squats = 2 sets x 8 reps x 80 lbs (36 kgs)

Good Mornings = 3 sets x 7 reps x 120 lbs (55 kgs)

Overhead Dumbell Side Bends = 3 sets x 12 reps x 10 lbs (5 kgs)

Farmer's Walks = 3 sets x 40 steps x 135 lbs (60 kgs)

Hyperextensions = 1 set x 10 reps x BW​


TOTAL POUNDAGE:-


W7 --->>> 5,900 lbs
W6 --->>> 5,000lbs
W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs​

Overall Impression:-


well, im exhausted after this workout!

Deadlifts: felt good. climbing the long long ladder slowly and steadily..

Bulgarian Squats: tough as hell. but im sure they will help, i go REALLY low on these.

Good Mornings: 1 more rep per set haha....next week its gonna be 130 for 3x5! whoo hoo

Overhead Dumbbell Side Bends: felt good. i look good doing these too lol (my gf's opinion)

Farmer's Walks: so Eric had asked me to do 1 grip work exercise. upon his suggestion i decided to do Farmer's walks. my first time doing them. i had 30 kgs dumbbells in each hand (thus totalling 60 kgs aka 135 lbs) and it was pretty tough. upon my 40th rep my hands were literally getting ripped apart lol. next week ill try for 45 steps :)

Diet: yesterday;s diet was better than today. but today was great too. except i havent gotten as much protein as yesterday. i have however met my protein requirement

Overall: well, last night, i went on a movie spree lol...i saw Madagascar - nice movie "the pansies" LOL, the Fast and the Furious Tokyo Drift - ok movie...thank god Vin is back haha, and the Walt Disney animated movie "Hercules" - my fav walt disney movie of all time...damn, i feel like ive become a kid all over again!!! :( LOL :p hehe

thanks for reading fellas

have a good week everyone!
​
 
Summer '07 Upper-Lower Split
UPPER 1 - WEEK 7

Workout:-

Flat Bench Press = 4 sets x 3 reps x 185 lbs (85 kgs)

Regular Rows = 2 sets x 5 reps x 185 lbs (85 kgs)

Dumbbell Rows = 2 sets x 12 reps x 75 lbs (34 kgs)

Close Grip Bench Press = 2 sets x 6 reps x 155 lbs (70 kgs)

Facepulls = 2 sets x 10 reps x 85 lbs (40 kgs)

Bar Rollouts = 2 sets x 10 reps​

TOTAL POUNDAGE:-
W7 --->>> 7,730 lbs
W6 --->>> 6,780 lbs
W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs​
Overall Impression:-

good workout

Bench Press: damn....this was tough.

Regular Rows: new variation. felt good.

Dumbbell Rows: damnit...this was shit easy

Close Grip Bench Press: i was tired. i should've listened to Eric and done Dumbbell Presses on this workout instead! he's gonna kill me for this. im gonna do this again next workout and then ill do the dumbbell presses next week this day. shit, i shoudl've listened to him. i completely forgot about his suggestion until i was done with the first set. and next time, im gonna do this between rows and dumbbell rows.

Diet: i wasnt feeling well today. i havent eaten much. my stomach's not happy. i dunno why. im not feeling right at all.

Overall: good workout. im so fucking sore after deadlifts! fuck...i have never been so sore on my posterior chain.​
 
Summer '07 Upper-Lower Split
LOWER 2 - WEEK 7


Workout:-


Box Squats = 3 sets x 8 reps x 225 lbs (100 kgs)

Keystone Deadlifts = 3 sets x 12 reps x 180 lbs (80 kgs)

Unilateral (Single Leg) Leg Press = 2 sets x 10 reps x 135 lbs (60 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Hyperextensions = 1 set x 15 reps x BW​


TOTAL POUNDAGE:-


W7 --->>> 14,500 lbs
W6 --->>> 11,880 lbs
W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs​

Overall Impression:-


interesting session

Box Squats: 3 inches below parallel as per Eric's orders. i broke the damn bench with this :oops: oh well....anyways, form was spot on (even on the rep where the pin ripped into the steel on the bench and took it down a few notches :D next week, its 3x9 or 3x10.

Keystone Deadlifts: 2 more reps hahaha!!! :)

Unilateral Leg Press: i hate this exercise. but ill give it time. if it doesnt workout, im gonna shift to dumbbell swings instead.

Glute Ham Raises: no catches haha. im happy.

Diet: i havent been well. infact, im sick as hell. no weight loss thank god but i have only had 150 grams of protein today (instead of the usual 275+) so im a little unhappy. but ive eaten so many carbs...oh man...too many carbs lol hopefully, ill feel better by tomorrow. i should never have eaten at that damn wedding...

Overall: im happy with today's workout. my lower body was sore today but i think its not because of the effectiveness of the program but because my protein intake has dropped considerably over the last 3 days (i have been going for lunches with my newphews and shit and they're all vegetarian which sucks) except today when i had to attend the reception of the couple (my cousin sister - yes, that means im gonna become an uncle all over again as if becoming one in the last year 7 times over wasnt enough) at the Marriott when i snuck into their other restaurant and ate some good sea food :D whoooo-hooooo!!!!

hope everyone's week is going good.

thanks for reading

peace

​
 
Summer '07 Upper-Lower Split
UPPER 2 - WEEK 7


Workout:-


Military Press = 4 sets x 5 reps x 120 lbs (55 kgs)

Pull-ups = 7 + 5 + 4 + 3 = 19

Close Grip Bench Press = 3 sets x 6 reps x 155 lbs (70 kgs)

Overhead Shrugs = 3 sets x 10 reps x 65 lbs (30 kgs)

Russian Twists = 2 sets x 10 reps x 10 lbs (5 kgs)

Hanging Leg Raises = 2 sets x 15 reps x BW​


TOTAL POUNDAGE:-


W7 --->>> 10,655 lbs
W6 --->>> 11,220 lbs
W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs​

Overall Impression:-


good workout.

Military Press: new PR again!!! im happy. damnit this was tough.

Pull-ups: new PR once again haha. 19 reps are mine all over again.

Close Grip Bench Press: felt great on my triceps.

Overhead Shrugs: lol...i misunderstood Eric's "Shrugs" idea as being regular shrugs. what he meant was OVERHEAD shrugs for my shoulder prehab. and boy...was this one tough exercise. but it felt ok.

Russian Twists: felt ok

Hanging Leg Raises: boring

Diet: diet's back on track whoo hoo :)

Overall: been one long boring day. fuck, in 7 more weeks im gonna be back in america :( i dont wanna leave my family......

​
 
You must log in or register to reply here.

Similar threads

RoidRage69
Approved Log RoidRage69 Training Log with Purity Source Labs (PSL)
2 3 4 5 6 7 8
Replies
728
Views
56K
the_alcatraz
the_alcatraz
RetroNicSmythe
Approved Log Testosterone Cycle Log
Replies
13
Views
3K
Tiger Salman Khan
Tiger Salman Khan
Minibot
Approved Log Winning Competitive Powerlifting in 2026 My Journey - with UGLOZ - Support by Helios Labs
Replies
34
Views
2K
Minibot
Minibot
abolone
Approved Log Abolones Rebuild Log - Testosterone, Primobolan, HGH, Insulin
2 3 4
Replies
312
Views
36K
25homes
25homes
yankeedoodle
Approved Log Testosterone Equipoise Trenbolone NPP HGH Anavar Anadrol Return Log
Replies
33
Views
3K
ballin2504
ballin2504
Top Bottom