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Anuj's Training Journal
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02-03-2006, 07:42 AM
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Rank: New Member
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Join Date: Jun 2005
Location: Livonia, MI
Posts: 27
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How long does one of these workouts usually take? Seems like it would be really long.
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02-03-2006, 08:48 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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Quote:
Originally Posted by WhiteNProud
How long does one of these workouts usually take? Seems like it would be really long.
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i'm glad you asked that question actually, coz i forgot to mention it in my schedule.
the prescribed rest in between two exercises is 0 seconds and the prescribed rest between two supersets is 120 seconds.
now, what i do is: i dont hold a stop watch in front of me. in fact, i never take a 120 sec break... most of my breaks are 90 secs max... except when i'm deadlifts and reverse lunges... then i take 150 seconds...
but, your asking me how long an entire workout takes, so i'll get to the point: so far my chest & back workout has taken me 1 hr 10 minutes, and my leg workout has taken me 1 hr 15 minutes.
i expect me arms workout to be done in 1 hour and my shoulder workout to be 1 hour...
if you have any doubts / queries / things that need to be clarified, feel free to post here, and i hope i've answered your question
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01-01-2006, 07:32 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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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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01-02-2006, 06:52 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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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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01-02-2006, 07:00 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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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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01-03-2006, 05:30 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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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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01-04-2006, 08:32 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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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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01-04-2006, 09:49 AM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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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
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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 10:06 AM.
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01-05-2006, 06:11 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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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.
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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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01-05-2006, 06:02 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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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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