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Old 07-08-2009, 03:43 PM   #301
Ross86
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^^^ hahahahaha good one
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Old 07-08-2009, 08:03 PM   #302
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Ah i c. I missed a whole couple pages over there. So much drama. lol

IW
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Old 07-10-2009, 08:03 AM   #303
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Summer 2009 Training
Mesocycle 10 - Week 3

Upper Body Day

Beginning Thoughts:
This was Wednesday's workout which I have been too lazy to jot down...
Workout:
Incline Bench Press:
185 lbs x 1 rep x 1 set
205 lbs x 1 rep x 1 set
185 lbs x 3 reps x 3 sets
205 lbs x 1 rep x 1 set
225 lbs x FAIL
Meh....good stuff.

Chest Supported Rows:
135 lbs x 6 reps x 5 sets
I am happy with this (or rather..I was happy at the time).

Banded Push-ups:
Red Band x 10 reps x 3 sets

Banded Shrugs:
Blue Band x 10 reps x 3 sets

Banded Kelso Shrugs:
Skipped

Dumbbell Hammer Curls:
Skipped

Pulley Push-downs:
Skipped

Pallof Press:
Skipped
Videos:
Nothing special about today.
Overall Impression:
I was in a hurry and I had to go out for some family get together so I had to cut the workout short. Good news is that I got my heavy stuff in. The "fluff" training which I was really looking forward to doing is what got cut out. Arg..I'll do better next week.

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Old 07-10-2009, 08:39 AM   #304
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Summer 2009 Training
Mesocycle 10 - Week 3

Pistol Squat Day

Beginning Thoughts:
Work was super boring today. After the budget was released by the government the market has been on an unending downward spiral. The good news is that the guys I work with in the Arbitrage department earned a shitload of money today - enough to make up for their consistent losses over the last 4 weeks and with some more left to take home.
Workout:
Pistol Squats:
5 + 5 + 5 +5 = 20 reps
By set #4 I was dead...

Pull-ups:
BW x 7 reps
BW + 10 lbs x 3 reps x 3 sets
BW + 20 lbs x 3 reps x 3 sets
BW + 30 lbs x 3 reps x 3 sets
BW + 40 lbs x 2 reps x 3 sets
BW x 10 reps
Total Reps = 50
Next week I am gonna do some heavy triples and doubles.

Unilateral Lat Pulldowns:
Skipped

Jack Pikes on the Swiss Ball:
Skipped

Pallof Press:
skipped
Videos:
Pistol Squats & Pull-ups:
Overall Impression:
I have been skipping a lot of my core training this week. That sucks. Tomorrow I am going to gonna make up for lost time. I don't like skipping my core training.
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Old 07-12-2009, 03:00 AM   #305
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Summer 2009 Training
Mesocycle 10 - Week 3

Conditioning Day

Beginning Thoughts:
My right shoulder was feeling a bit too tight when I went in....I did the plate halos and it made a big difference but I reckon I should've done a couple more sets.
Workout:
Overhead Squats:
25 lbs x 5 reps
45 lbs x 5 reps
75 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 2 reps
135 lbs x 3 reps
165 lbs x 2 reps
165 lbs x 1 rep
165 lbs x 2 reps
I was determined to do 2x2 with 165. But, several things went wrong. First, I had a spat with some of the trainers at my gym and that put me in a foul mood. Negativity to some helps them get riled up. To me it has the opposite effect. I like peace and quiet. So, it took me a while to calm down. Then, set 1 with 165 went smoothly. One set 2, while coming out of the hole on rep 2, I shifted the weight forward unintentionally and got pinned. Thank god for the safety pins. On set 3, coming out of the whole on both reps was good. But, after I locked out rep 2, my right shoulder almost got dislocated and I dumped the bar from over my head. That scared the living shit out of me. You can see this happen in the video. So, while this may seem like an awesome workout on paper, several things could have gone wrong and there is a lot to learn from this.

Conditioning Circuit done 3 times:
Spiderman Walks = BW x 10 reps
Swiss Ball Jack Pikes = BW x 8 reps
Supine Glute Ham Raises = BW x 10 reps
Ab Roller = BW x 10 reps
Band Pull Throughs = 2 Whites x 10 reps
Front Planks = BW x 30 seconds
Banded Shrugs = Blue x 10 reps
Dips = BW x 6 reps
Banded Pushdowns = Blue x 15 reps
One Arm Pulldowns = Blue x 12 reps
I got my last circuit (forgive my sloppiness) on video. Unfortunately, my camera's memory ran out and it got cut on the last exercise.
Videos:
OH Squats, Conditioning Circuit & Kanishk's Deadlift:
Overall Impression:
I've been watching a lot of movies recently.

I saw Heroes Season 2 this week. I am gonna start Season 3 in a few minutes. I also saw Transformer 2. Loved it. I only went for entertainment so I had no real expectations. I also saw Ice Age 3 in 3D which was a good deal of fun. I just finished watching The Longest Yard with Adam Sandler and I love that film lol...I am looking forward to seeing Harry Potter next week and The Proposal and G.I. Joe...I really want to see G.I. Joe.
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Old 07-16-2009, 08:04 AM   #306
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Summer 2009 Training
Mesocycle 10 - Week 4

Deadlift Day

Beginning Thoughts:
It's been raining a lot this week here in Bombay. I had to skip training on Tuesday because of the heavy downpour. So everything has been moved one day forward. Yesterday (Wednesday) became Deadlift Day. Today was Upper Body Day.
Workout:
Banded Deadlifts w/ Red Bands:
Skipped
I wanted to switch things up. It seems all I am doing is getting stronger on Banded Deadlifts and Deficit Deadlifts. Thats not the goal here.

Deadlifts:
385 lbs x 3 reps x 3 sets
345 lbs x 6 reps
The 3x3 with 385 was decent. I strained my upper right trap or something while doing the 345 lbs back-off set. I switched grips and because I have not been doing any heavy stuff with left hand being the over hand (and therefore my right hand the under one) I wasn't prepared for it. Well, I have learnt - and it could've been a lot worse but over the last 4-6 weeks I have been doing a lot of moderately heavy stuff with the different grip so I think that cushioned the blow in a way.

Pistol Squats:
Unable
I just could not do these. Either my legs were exhausted or what I dunno but I just could not do it. I tried doing them and I rolled over like 4 times. I gave up after that. My friend described me as a sack of potatoes just falling over. And to think I am breaking my will here dieting.

Suitcase Deadlifts:
115 lbs x 6 reps
135 lbs x 6 reps
155 lbs x 6 reps
I usually make week 4 a low volume week most of the time (since I spend weeks 1-3 going crazy) so I kept this simple. One of my short term goals on this exercise is 3 reps with 185 lbs. That would be sweeeet.

Wrist Roller:
10 lbs x 3 trips
10 lbs x 2 trips
10 lbs x 2 trips
10 lbs x 3 trips
Just for the record: one trip means going up and then back down again. One way is not one trip.

Ab Roller with Bands:
White Band double looped x 6 reps x 3 sets
These were super hard.
Videos:
Deadlifts:

My training partner Kartik doing some impressive pull-ups @ a BW of 150 lbs:
Overall Impression:
I applied some balm on my back last night before sleeping. This shit stings like none other.

Gonna post today's workout in a couple of minutes...
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Old 07-16-2009, 08:14 AM   #307
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Summer 2009 Training
Mesocycle 10 - Week 4

Upper Body Day

Beginning Thoughts:
The balm helped my back. No pain today whatsoever.
Workout:
Incline Bench Press:
185 lbs x 5 reps
185 lbs x 4 reps
185 lbs x 4 reps
4 more reps than last time. Good job.

Chest Supported Rows:
135 lbs x 5 reps x 8 sets
I was exhausted after this.

Facepulls:
45 kgs x 10 reps x 3 sets

Banded Shrugs:
Blue Band x 10 reps x 3 sets

Dumbbell Front Raises:
8 kgs x 10 reps x 3 sets

Pulley Pushdowns:
35 kgs x 8 reps x 3 sets

Dragonfly Sit-ups:
BW x 8 reps x 2 sets
Videos:
Nothing special about today.
Overall Impression:
Tomorrow is rest day. Gonna go see Harry Potter....and then The Proposal sometime this weekend. For some reason I am more interested in The Proposal. I've always liked Sandra Bullock for some reason

I hope everyone's having a good week. One more day till the weekend!!!

Thanks for reading, guys.
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Old 07-16-2009, 01:16 PM   #308
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i saw HP last night.

and i love sandra bullock....mmmm.
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Old 07-16-2009, 04:08 PM   #309
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Sandra B is looking awesome for her age... well actually just awesome. Period.

Oh ya, nice lifting. lol

IW
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Old 07-18-2009, 09:38 PM   #310
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I knew mentioning Sandra Bullock would get you guys to comment in my journal!
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