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Personal Journals discussion on Anuj's Training Journal, within the Members Section; 1st January, 2006 yes, i turned up at the gym today... though i was kinda dazed out. i mean, i ...


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Old 01-01-2006, 08:32 PM   #11
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Default Day 4

1st January, 2006

yes, i turned up at the gym today... though i was kinda dazed out. i mean, i had celebrated new years till 5 in the morning. i returned home at like 6 and somehow, i woke up at 8.. ya: it was one of those days..

but, i met up with my friends at my club and then went to workout for like 30 minutes.
i did 10 minutes of crosstrainer cardio (100 kcals) and then about 10 sets of sides... nice way to start the new year: sets the tone for the upcoming year huh..?

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Old 01-02-2006, 07:52 AM   #12
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Default Day 5 = Workout #3

2nd January 2006

today was workout #3

Barbell Deadlifts
1.) 40x5 (warm-up)
2.) 80x4
3.) 90x4
4.) 100x3
5.) 110x3
6.) 115x2
wow! that was excellent. 115 kgs on an 8 kg rod equals a total of 123 kg deadlift !

Flat Barbell Bench Press
1.) 40x5
2.) 50x5
3.) 60x3
4.) 65x3
now, this has been my highest lift EVER ! i mean 65 kgs + 11 kgs (rod) = 76 Kgs !

after these two lifts i was fucked. i wasn't able to do any more power lifts

so, i did some cardio (for 20 minutes = 85 kcals on the treadmill - my legs were killing me after such heavy deadlifts!) and went home.

it was a great workout..!
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Old 01-02-2006, 08:00 AM   #13
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Default My Stats

so far i've given all my stats in kgs, i think its time to move onto pounds in order to simplify it for everyone else on this board who is used to pounds

ok,
Flat Barbell Bench Press = 76 kgs = 167.2 lbs for 3 reps
Barbell Back Full (Deep) Squat = 101 kgs = 222.2 lbs for 5 reps
Barbell Deadlift = 123 kgs = 270.6 lbs for 2 reps

i may have forgotten to mention this before,
but here are my stats:

weight = 78 kgs = 171.6 lbs
height = 5 feet 7"
waist = 32"
chest = 42"
arms = 14.5" (flexed - not pumped)
thighs = 26"

ok, now lets compare these to my results 2 months from now...
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Old 01-03-2006, 06:30 AM   #14
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Default Day 6 = Cardio & Abdominals

3rd January 2006
Day 6


today was an interesting session.


Cardio
25 minutes on the Corss Trainer = 301 kcals


Abdominals

Cable Side Bends
1.) 20x25
2.) 22.5x25
3.) 25x20
4.) 27.5x15
5.) 30x10

Hanging Leg Raises holding Dumbbell By the Foot
what i do here is, i take a weight and do hanging leg raises with the dumbbell dangling from my feet and then i drop the dumbbell and then i comtinue doing hanging leg raises for another 5 reps
1.) 8x15 + 0x5
2.) 8x15 + 0x5
3.) 8x15 + 0x5

Side Bends Holding The V-Bar From The Upper Cable
1.) 20x25
2.) 22.5x25
3.) 25x20
4.) 25x20

Crunhes
1.) 0x25
2.) 0x25
3.) 0x25

it was a good day at the gym. i kept my carb intake rather low today so i think i will befnefit well from this.
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Old 01-04-2006, 09:32 AM   #15
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Default Day 7 = Workout #4

4th January 2006
Day 7


today was volume day. waht i mean is, the weight must be kept constant and the sets must be 4 and reps for each set have to be 10. That means for every exercise, i did 4 sets of 10 reps i.e. 4x10

Barbell Back Squats
60x10

Decline Dumbbell Bench Press
52x10

Lat Pull Down
50x10 This was too light. I am going to have to increase the weight next time by 10

Parallel Bar Dips
Body Weight x 8 I am pretty horrible at this exercise. But, in the hope of maintaining perfect form, i lost some of my strength. The very fist rep was killing. I had no idea it would be so tough

Alternate Arm Seated Dumbbell Curls
14x10

Tricep Press Downs
22.5x10

today's workout was great. my entire body was beautifully pumped. i am gonna take tomorrow as a rest day. no cardio. no weights. no abs. perhaps some intense stretching, but nothing else.
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Old 01-04-2006, 09:42 AM   #16
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Default

Remember to still get your muscles nice and warmed up before you do any kind of stretching, ashimmatthan.
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Old 01-04-2006, 10:49 AM   #17
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Quote:
Originally Posted by ashimmatthan
Parallel Bar Dips
Body Weight x 8 I am pretty horrible at this exercise. But, in the hope of maintaining perfect form, i lost some of my strength. The very fist rep was killing. I had no idea it would be so tough
I don't like the parallel bars, they aggrevate my collar bone. I use the bars that are angled outward, it's much better for me.

I also noticed you're doing quite a bit of cardio. Maybe somebody else can comment on this as well, but if your goal is to bulk, then shouldn't you minimize your cardio? You don't really want to burn fat until your cut cycle right? I'm not cutting up your routine, but I'm on a bulk cycle now too and this could help me as well.

Last edited by Kane; 01-04-2006 at 11:06 AM..
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Old 01-05-2006, 07:02 AM   #18
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Default Day 8 = Nothing

5th January 2006
Day 8


i am burnt. i can feel my body wanting some time to recover. so i am gonna give it some time: Today.

i went to the gym today and Warmed Up (i took Eric's advice) for 5 minutes on the treadmill.

now, before i proceed i think its must to state exactly what stretches i did.

firstly, Yoga has been a big thing in India for quite some time (a few hundred years to say the least). I have no idea what the stretches which i performed are called. In fact, i suspect they are a mixture of many kinds because i also incorporate a few of my Judo Stretches. Btw, i am Green Belt in Judo

But, i am not satisfied with leaving you with only this information: "I did some Fullbody Stretching". I apologize though, i can do no better for now. But, in the next few days i am going to come up with a doccument containing all the stretches which i perform.

I have learnt in Judo that deep breathing (meditation, yoga) is very good for strength increase. So, i did deep breathing (yes, cross-legged like a master Jedi ) for 5 minutes non-stop. It took a lot of my mental patience.

Anywayz, today was great. Actually i am glad that i did not workout today: i have hardly had 4 hours of sleep last night :(

catch you guys later !
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Old 01-05-2006, 07:11 AM   #19
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Question Cardio and Bulking...?

Quote:
Originally Posted by Kane
I also noticed you're doing quite a bit of cardio. Maybe somebody else can comment on this as well, but if your goal is to bulk, then shouldn't you minimize your cardio? You don't really want to burn fat until your cut cycle right? I'm not cutting up your routine, but I'm on a bulk cycle now too and this could help me as well.
i have no problem Kane in explaining you why i am doing cardio. I think a lot of people will agree with me on this that Cardio + Weightlifting is not equal to Bulking.

Your probably thinking that i have just contradicited myself. Your wrong (in that case). i am not justifying my cardio. yes, cardio will definitely be a major setback for gains. but, i am willing to do that because i have (like many many other great lifters) come to stage where i am pretty satisfied with all my muscles except a few: in this case, my abs. no, i am not looking for a classic 6 pac - i am far away from that.

due to my Judo conditioning, i have very hard abs (although they don't pop out like biscuits). my only wish is to reduce my waist size to 30-31" from 32". as soon as that happens, i am going to stop doing cardio completely. oh, and btw, i also do cardio because i have heard that its the most basic form of training and also because its very good for the blood flow (cardiovascular system).

i hope i have answered all of your doubts / worries.

thanks
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Old 01-06-2006, 09:17 PM   #20
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Default Day 9 = Workout #1

6th January 2006
Friday
Day 9 of Total Body Training Program


This is what i was supposed to do today:


Workout #1

No. of Compound Exercises = 4
No. of Isolation Exercises = 3-4
Total no. of Exercises = 7-8
Sets per Exercise = 4
Reps per Set = 6
Rest = 60-90 Seconds


Here is what i did:

Barbell Back Squat A2G 4x6
1.) 60x6
2.) 70x6
3.) 75x6
4.) 80x6
This lift was the best today. Last time when i had done this workout, i had taken 75kgs (+weight of barbell rod = total of 86 kgs) and done 6 reps - to failure. But, today i was able take 80 kgs and do 6 reps - not to failure !

Incline Barbell Bench Press 4x6
1.) 45x6
2.) 50x6
3.) 55x6
4.) 60x6 I did 2 reps self: no help whatsoever, but then i needed a spotters help for the remaining, though i did not go to failure

Barbell Military Press 4x6
1.) 30x6
2.) 35x6
3.) 40x6
4.) 45x5 I needed solid help in this lift. form was 100% great, but i needed help nonetheless.

Single Arm Dumbbell Rows on a Flat Bench 4x6
1.) 30x6
2.) 32x6
3.) 34x6
4.) 38x6
Firstly, i increased the weight by 4 kgs on the last set coz i knew i would be able to lift that much. Next, your probably wondering why i went from Barbell Rows to Dumbbell Rows. The reason is because i was bored of Barbell Rows and wanted something different.

Standing Alternate Arm Dumbbell Curls 4x6
1.) 14x6
2.) 16x6
3.) 18x6
4.) 20x5
I was able to curl the 20 kg dumbbell for 4 reps with good form, but then on the last rep i was so fucked i think my spotter lifted the weight himself. So i stopped there. But, its the first time i have lifted so heavy for curls

Reverse Grip Cable Tricep Pressdown 4x6
1.) 22.5x6
2.) 25x6
3.) 27.5x6
4.) 30x6

Lying Down Cross Tricep Dumbbell Extensions 4x6
1.) 8x6
2.) 10x6
3.) 12x6
4.) 14x6
5.) 16x3
I know, i know: Why is there a Fifth set when there should be 4 right ? Well, its because i kinda forgot what i was doing and happened to believe that my fifth st was atually my fourth

Having said that, i would like to compare my lifts of today with those on my first day.

Barbell Back Squat
29th Decemeber 2005 = 75x6
6th January 2006 = 80x6

Incline Barbell Bench Press
29th December 2005 = 55x6
6th January 2006 = 60x6

Barbell Clean and Press
29th December 2005 = 40x6
Barbell Military Press
6th January 2006 = 45x5

Barbell Rows
29th December 2005 = 60x6
Dumbbell Rows on a Flat Bench (Single Arm)
6th January = 38x6

Standing Alternate Arm Dumbbell Curls
29th Decemeber 2005 = 20x4
6th January 2006 = 20x5

Reverse Grip Tricep Pulley Press Down
29th December 2005 = 30x6
6th January 2006 = 30x6

Lying Down Cross Tricep Dumbbell Extensions
29th December 2005 = 14x6
6th January 2006 = 16x3

___________

Thats all folks. Today (i mean yesterday ), was a great day: i plan on doing cardio today though, so i'm in for a bore :(
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