Big Boy Basics

[Tblock1]

Back Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

I am trying to find places online to buy plates. I think that is what I am going to have to resort to. I need to buy an Oly bar, a bunch of plates and adjustable dumbbells. I may not be able to come up with a complete home gym but right now I need to be able to do Deadlifts in peace and if it means buying a whole bunch of plates, then do be it.​

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 4 reps
BW + 50 lbs x 3 reps

Chest Supported Rows:
160 lbs x 4 reps
180 lbs x 4 reps
200 lbs x 2 reps
180 lbs x 3 reps

V-Bar High Cable Rows:
70 kgs x 10 reps
75 kgs x 10 reps
80 kgs x 10 reps
70 kgs x 12 reps

Hammer Curls:
20 kgs x 6 reps x 2 sets

Russian Twists:
45 lbs x 6 reps
45 lbs x 10 reps
45 lbs x 12 reps

Facepulls:
45 kgs x 15 reps x 2 sets

Rope Chin-ups:
BW x 5 reps x 2 sets​

Videos:

Pull-ups and Rows:
​

Overall Impression:

Decent session.

I am gonna go to a couple of fitness stores and see if they have oly bars and plates to sell.

If anybody knows any cheap place online like a discount store or something, please do give me links. I am serious about buying these plates and bars. Thanks!​

I would check cragislist. Don't know if they are around in india though?

 

[Andalite]

I would check cragislist. Don't know if they are around in india though?

Yes they are in India but they don't have weights lol...nobody is selling gym equipment.

I did find a couple of places which sell olympic barbells and plates though. I am trying to negotiate a good price. I am also going to have adjustable dumbbells built for me ASAP so I can do some rows again. Lets see what happens. It will take a couple of months for everything to come together I think.

 

[Andalite]

Squat Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

This is yesterday's workout. I felt pretty decent going into it.​

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 3 reps
155 lbs x 1 rep
The set with 145 lbs because a rest paused set lol. I leaned too far forward on the 2nd rep and the bar crashed into the safety bars. So I had to reset it and do the last 2 reps separately. I'll get better as I do this more often.

Front Squats:
205 lbs x 5 reps
235 lbs x 4 reps
255 lbs x 3 reps
275 lbs x 2 reps
This was really good.

Back Squats:
275 lbs x 5 reps
295 lbs x 3 reps
315 lbs x 2 reps
I still hate back squats but they felt good.

Anderson Half Squats:
315 lbs x 5 reps
345 lbs x 3 reps
345 lbs x 3 reps

Swiss Ball Jackknife Pikes:
BW x 8 reps x 4 sets​

Videos:

Everything:
​

Overall Impression:

Today (Sunday) is going to be a rest day. I am sore as hell from this workout and I am glad to be taking an off. If I didn't mention this earlier, I am on a new layout:

Day 1: Deadlift Training - Basically doing Deadlifts, Pistol Squats and Core Training

Day 2: Off

Day 3: Back Training - Weighted Pull-ups, Chest Supported Rows (till I get adjustable dumbbell handles made for me), High Cable Rows, Facepulls, etc etc

Day 4: Squat Training - 4 different Squat variations plus some Core Training

Day 5: Off/Grip Training every other week - just gripper action

Day 6: Press Training - heavy OHPs and Pull-ups (bodyweight only), supplementary lifts, etc

Day 7: Off

Day 8: Off

Day 9: Repeat

So this is how my training is going to look from here on out.

I hope everyone's having a good week. I went and saw Shrek 3D. It was pretty good.

Thanks for reading! ​

 

[Tblock1]

Squat Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

This is yesterday's workout. I felt pretty decent going into it.​

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 3 reps
155 lbs x 1 rep
The set with 145 lbs because a rest paused set lol. I leaned too far forward on the 2nd rep and the bar crashed into the safety bars. So I had to reset it and do the last 2 reps separately. I'll get better as I do this more often.

Front Squats:
205 lbs x 5 reps
235 lbs x 4 reps
255 lbs x 3 reps
275 lbs x 2 reps
This was really good.

Back Squats:
275 lbs x 5 reps
295 lbs x 3 reps
315 lbs x 2 reps
I still hate back squats but they felt good.

Anderson Half Squats:
315 lbs x 5 reps
345 lbs x 3 reps
345 lbs x 3 reps

Swiss Ball Jackknife Pikes:
BW x 8 reps x 4 sets​

Videos:

Everything:
​

Overall Impression:

Today (Sunday) is going to be a rest day. I am sore as hell from this workout and I am glad to be taking an off. If I didn't mention this earlier, I am on a new layout:

Day 1: Deadlift Training - Basically doing Deadlifts, Pistol Squats and Core Training

Day 2: Off

Day 3: Back Training - Weighted Pull-ups, Chest Supported Rows (till I get adjustable dumbbell handles made for me), High Cable Rows, Facepulls, etc etc

Day 4: Squat Training - 4 different Squat variations plus some Core Training

Day 5: Off/Grip Training every other week - just gripper action

Day 6: Press Training - heavy OHPs and Pull-ups (bodyweight only), supplementary lifts, etc

Day 7: Off

Day 8: Off

Day 9: Repeat

So this is how my training is going to look from here on out.

I hope everyone's having a good week. I went and saw Shrek 3D. It was pretty good.

Thanks for reading! ​

Ah good workout! Did you like the anderson half squats? I have to say it: at all the random indian music in the backround haha. Who was the guy who had the gus shirt on in the backround at the 315x2 set, was he your older brother or something?

 

[Andalite]

Ah good workout! Did you like the anderson half squats? I have to say it: at all the random indian music in the backround haha. Who was the guy who had the gus shirt on in the backround at the 315x2 set, was he your older brother or something?

Anderson Half Squats are difficult as hell....I really focus on my glutes and hamstrings when doing these.

I LOL'ed @ the Indian Music too....gives me a headache because it is so slow and shit.....Not meant for the gym at all.

The guy behind me is Kanishk. He's one of my best friends and is more like a brother than anything else. I've helped him lose a lot of weight. He used to weigh 275 lbs @ 5'7 and now he's at 225. All 6 months. So hopefully he'll be down to 200 by the end of the year. Hopefully.

 

[ark94]

nice lifting andalite!! strong ass brown guy =D

indian music sure gets you pumped for lifting!!! hahaha

 

[Andalite]

nice lifting andalite!! strong ass brown guy =D

indian music sure gets you pumped for lifting!!! hahaha

hahaha

Punjabi music isn't that bad. I don't like any music when I am lifting normally. I prefer pure silence so I can focus

 

[the.gladiator1987]

dude listen to amplifier by imhran kahn or somethin like that, hella tite song

 

[Andalite]

dude listen to amplifier by imhran kahn or somethin like that, hella tite song

I am pretty sure I have that song actually.

 

[Andalite]

Press Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

This is last night's workout....​

Workout:

Banded Overhead Press:
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 1 rep
135 lbs x 4 reps
It's been too long a break to expect my work capacity to remain the same. I'll improve on this next time...

Pull-ups:
BW x 12 reps
BW x 10 reps
BW x 10 reps
BW x 10 reps
Total = 42 reps

Close Grip Bench Press with Crazy Bells:
165 lbs x 5 reps
185 lbs x 5 reps
195 lbs x 4 reps
195 lbs x 2 reps
The first set of 195 involved the 4th rep being a true grinder. You'll see it in the video: it took ages to move the bar. On the very last set, I failed on the 3rd rep lol...

Cable Wood Chops:
15 kgs x 12 reps
17.5 kgs x 14 reps
20 kgs x 12 reps​

Videos:

Banded OHP, Pull-ups and Close Grip Bench Press with Crazy Bells:
​

Overall Impression:

Decent session. I'm sore as hell from Saturday's Squat Training. I hope the next 2 days of rest help in the healing..​