Anuj's Training Journal
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02-08-2006, 06:53 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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i just found out that 1 kilometer = 0.6 miles approx...
that means i've only been running 2 miles...!!! :(
tomorrow, i plan on going upto 4 km = 2.4 miles
my aim is to reach 4 miles by the end of the month... thats 6+ kilometres... lets hope that happens
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Last edited by _Wolf_; 02-08-2006 at 07:00 AM.
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02-08-2006, 08:49 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Deep Breathing
I am going put an old theory into practise from now on.
In Judo, we learnt that by doing deep-breathing exercises our strength improves greatly.
Unfortunately, i never took that seriously.
The theory is that: if you do 5 minutes of cross-legged deep breathing every day as soon as you wake up, you will feel much more energised and your overall stamina and strength will improve.
Being a teen-ager who wakes up everyday late for his schoolbus, i never implemented this theory - knowing fully well that it isnt bull shit.
But i plan on doing this "routine" every morning as of tomorrow.
Lets see if it pays off 
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02-09-2006, 05:54 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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OVT Day 9 = Cardio + Full Body Stretching
9th February 2006
Thursday
Day 9 of OVT
Cardio + Full Body Stretching
so i did cardio today, and i ran 4 kilometres... thats 1 more than last time...
i did it along the same parameters as last time: 1 kilometre run at a time = high intensity + high volume...
Overall Impression
1.) Ran 4 km = 2.24 miles
2.) Burnt up 300+ kcals (actually 317)
3.) My hamstrings are killing me and so are my calves
4.) Full body stretching was fun... I am still very very flexible ;)
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02-10-2006, 05:53 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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OVT Day 10 = Chest and Back
10th February 2006
Friday
Day 10 of OVT
Chest and Back
A1: Flat Barbell Bench Press 55 kgs | 50 kgs
A2: Flat Dumbbell Flyes 14 kgs | 14 kgs
B1: Incline Barbell Bench Press 45 kgs | 45 kgs
B2: Incline Dumbbell Flyes 14 kgs | 14 kgs
*as usual, the weights of the flyes are the dumbbells i held in each hand...
C1: Lat Pull Down 70 kgs | 65 kgs
C2: Dumbbell Alternate Hand Rows on a Flat Bench 30 kgs | 30 kgs
D1: Standing Barbell Rows 60 kgs | 55 kgs
D2: Cross Bench Dumbbell Pullovers 20 kgs
Overall Impression
1.) Very very happy with flat barbell bench press... i will increase the flyes from 14 to 16 next week...
2.) Not very happy with incline press coz i took 50 kgs, but was flat out in the fist set itself, so as per kane's advice, i lowered the weight to 45 and continued for the remaining 4 sets :(
3.) Lat pull downs went well.. i will be able to take 75 kgs next week easy...
4.) The final set of dumbbell rows, i performed with a 8020 tempo (i guess) coz my lats were screaming and i was enjoying that
5.) Barbell rows were the highlight of the day, coz when i did TBT, i NEVER managed to do 5x5 @ 60 kgs
6.) I removed the seated rows coz there's always a rush for that machine at my gym... instead i added cross bench pullovers which were amazing..
7.) GREAT workout... 
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02-11-2006, 07:18 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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OVT Day 11 = Legs
11th February 2006
Saturday
Day 11 of OVT
Legs
A1. Barbell Deadlifts 105 kgs | 100 kgs
A2: Dumbbell Reverse Lunges 18 kgs | 18 kgs
*i held 2 18 kg dumbbells in both my hands for lunges..
B1: Barbell Back Squats 75 kgs | 70 kgs
B2: Leg Press 100 kgs | 100 kgs
C1: Leg Extensions 75 kgs | 75 kgs
C2: Leg Curls 50 kgs | 40 kgs
Overall Impression
1.) Total time taken to complete workout = 1 hr 30 minutes
2.) I felt like puking twice in this workout.. so u can imagine how taxing this was on me...
3.) I did full body stretching after my workout which i have not included in the time taken to finish my workout...
4.) Unfortuanately, my leg extensions did not go up... but leg curls made up for that..
5.) I am beyond thrilled that my squat and deadlfits have gone up... unfortunately though, they're gonna be stagnant for the next week i'm afraid...
6.) I've completed 2 weeks of OVT successfully... and looking forward to the last 2 weeks before i switch exercises
7.) GREAT workout ... loved the puking sensation... but i'm afraid i'm gonna be groaning in pain tomorrow.. 
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02-12-2006, 03:31 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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OVT Day 12 = Rest
12th February 2006
Sunday
Day 12 of OVT
Rest
i just sat and chilled out today....
it was fun... played ps2...
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02-13-2006, 06:08 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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OVT Day 13 = Shoulders
13th February 2006
Monday
Day 13 of OVT
Shoulders
A1: Standing Barbell Military Press 35 kgs | 30 kgs
A2: Standing Dumbbell Side Raises 8 kgs | 8 kgs (thats per hand btw)
B1: Standing Alternate Arm Dumbbell Presses 16 kgs | 14 kgs (this is also dumbbells held in each hand)
B2: Cable Front Raises 7.5 kgs | 7.5 kgs
C1: Cable Rows to Neck 35 kgs | 27.5 kgs
C2: Bent Over Side Raises 16 kgs | 14 kgs
Overall Impression
1.) Next week i think i'll be able to increase the load on all secondary exercises in a superset.
2.) I never thought i'd be able to do 35 kgs presses, but i managed to - with perfect form.
3.) I did cable front raises with a 8020 tempo.. you can only imagine the burn..!
4.) Decent workout. I think i should have been able to take heavier weights in all my lifts. I just didnt because i am afraid i mgiht get stcuk. So i'll increase gradually. But, to be 100% honest, i think i'll probably get stuck at 40 kgs for the military press... but lets see...
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02-13-2006, 10:54 AM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Quote:
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Originally Posted by anuj247
I think i should have been able to take heavier weights in all my lifts. I just didnt because i am afraid i mgiht get stcuk. So i'll increase gradually.
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I was worried at first too...but I really think you should jump up to a weight that is difficult to do for the entire 5x5. Hit a weight close to your 5x5 max and then push yourself every workout to beat that. It should make the workouts a little more exciting too, rather than sticking to a set increase every week. If you get stuck, you get stuck, as long as you make a positive change in the weight without losing form then everything will work out bro. My increases have slowed, in some cases, to the point where one week I do 1 set with a 10lb increase, 2 sets with a 5lb increase and then the next week I do 1 set at 10lbs over and 3 sets at 5lbs over...it's a slow progression, but it is progress none the less 
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"Pain don't hurt" - Dalton
"NO, this is my squat rack. Go get your own!"
"Damn that's shit heavy" - Wolf
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02-13-2006, 07:26 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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^^^thanks kane^^^ 
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02-14-2006, 05:07 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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OVT Day 14 = Rest
14th February 2006
Valentine's Day
Tuesday
Day 14 of OVT
Rest
yeah yeah: happy valentine's day ppl...  - nah... just kidding....
so, back to my workout today...
went to the gym and did cardio and DC Stretching...
Cardio
1 km Run on the Treadmill = 5.5 Minutes = 85 kcals
15 Minute Cycle = HIIT Style = 131 kcals
DC Stretching
i made a post regarding this in my "Stretching" post in this journal, but since this is the first time i'm doing DC Stretches, i think i'll add the stretches below... I have just altered them a little bit from 0311's in his DC Training journal...
Overall Impression
1.) Nice amount of cardio done...
2.) DC Stretching is amazing...
Quote:
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Originally Posted by 0311
DC STRETCHES
This is an adapted verion of the post made by 0311 in his DC TRAINING journal here on this wesite....
Shoulders: Put a barbell in the squat rack shoulder height. Face away from it and reach back and grab it palms up (hands on bottom of bar). Then walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds.
Biceps: Place the Olympic bar in a power rack or squat rack about neck high. Face away from it and reach back and put both hands over the bar gripping it. Now either sink down with one leg forward / one leg back or better yet squat down and try to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load.
Triceps: Take a heavy dumbbell and sit on a bench. Place the dumbbell in the bottom position of the single hand French press and hold it there for a minimum of 50-60 seconds.
Chest: Take heavy dumbbells and get ready to do flat flyes. Hold the dumbbell in the “down” position of the fly for a minimum of 60 seconds.
Back: Hang on the pull-up machine with a dumbbell strapped onto you for the longest possible time.
Hamstrings: Put your leg on a high barbell and hold your toe for 60 seconds. Try to force your leg straight.
Quadriceps: Place the barbell on the smith machine hip high. Face the barbell. Then place your hands on it. Grip it and simultaneously sink down and throw your kneews under the barbell. It is like a sissy squat. Try to go up on your toes. Then straighten your arms and lean as far back as possible. Stay this way for 60 seconds.
Calves: Do calf raises free hand or on a leg press. Take a heavy load on the leg press. Perform the calf raise with explosive force and then slowly go down. The time take for your feet to become parallel to the floor (as in the case of standing calf raises) should be 5 seconds. Perform a maximum of 12 reps. If you can do more, then increase the resistance.
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another important post made by 0311 is:
http://www.bodybuilding.net/training...mory-1479.html
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