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Anuj's Training Journal
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05-05-2006, 07:43 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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Goofy Workout
Day 1
5th April 2006
Friday
Legs and Abs
A2G Squats:
1.) 50 kgs x 5 reps
2.) 60 kgs x 5 reps
3.) 70 kgs x 5 reps
4.) 80 kgs x 5 reps
5.) 90 kgs x 5 reps
6.) 100kgs x 5 reps
7.) 110 kgs x 5 reps
Deadlifts:
1.) 100 kgs x 1 rep
2.) 110 kgs x 1 rep
3.) 120 kgs x 1 rep
4.) 130 kgs x 1 rep
5.) 140 kgs x 1 rep (PR!!)
Decline Sit-Ups
1.) 25 reps
2.) 30 reps
3.) 20 reps
Overall Impression:
Since I am not gonna be working out with 100% dedication (owing to my exams), I thought I’d name these workouts of mine “The Goofy Workouts” 
Squats were pretty hard…..Deadlifts were AWESOME…I bet I could have taken more on the Deadlift if I hadn’t done 7 sets of squats…
Oh, and the main reason I did legs today instead of upper body, is because I am obsessed with Squats and Deadlifts, so I decided to pass up on the opportunity to do chest.
However, I will be doing chest and triceps tomorrow (Max OT Style I think) and then 15 minutes of HIIT cardio…lets see what happens…
And today’s workout was freaking good…it feels so good to go back to the gym..!!! [/B]
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Last edited by _Wolf_; 05-11-2006 at 05:07 AM.
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05-06-2006, 07:42 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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Goofy Workout
Day 2
6th April 2006
Saturday
Chest and Triceps
Incline (30*) Dumbbell Bench Press:
(Weights are dumbbells in each hand x reps)
1.) 22 kgs x 6 reps
2.) 26 kgs x 6 reps
3.) 30 kgs x 6 reps
4.) 34 kgs x 6 reps
5.) 38 kgs x 8 reps (PR!!)
Indine (45*) Barbell Bench Press:
1.) 50 kgs x 6 reps
2.) 55 kgs x 6 reps
3.) 60 kgs x 6 reps
4.) 65 kgs x 6 reps
5.) 70 kgs x 6 reps (PR!!)
Flat Dumbbell Bench Press:
(Weights are dumbbells in each hand x reps)
1.) 20 kgs x 10 reps
2.) 22 kgs x 10 reps
3.) 24 kgs x 10 reps
Pulley Push Downs:
1.) 20 kgs x 10 reps
2.) 25 kgs x 8 reps
3.) 30 kgs x 8 reps
4.) 35 kgs x 6 reps
Overall Impression:
Felt pretty good.......and i really enjoyed setting some nice PRs
looking forward to tomorrow's workout (back and biceps)....
Last edited by _Wolf_; 05-07-2006 at 06:03 AM.
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05-07-2006, 06:14 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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Goofy Workout
Day 3
7th April 2006
Sunday
Back and Biceps
Lat Pull Downs
1.) 60 kgs (132 lbs) x 6 reps
2.) 65 kgs (143 lbs) x 6 reps
3.) 70 kgs (154 lbs) x 6 reps
4.) 75 kgs (165 lbs) x 6 reps
5.) 80 kgs (176 lbs) x 6 reps (PR!!)
6.) 85 kgs (187 lbs) x 6 reps (PR!!)
Overhand Barbell Rows:
1.) 50 kgs (110 lbs) x 6 reps
2.) 60 kgs (132 lbs) x 6 reps
3.) 70 kgs (154 lbs) x 6 reps
4.) 80 kgs (176 lbs) x 6 reps
5.) 60 kgs (132 lbs) x 8 reps
Barbell Curls
1.) 20 kgs (44 lbs) x 10 reps
2.) 25 kgs (55 lbs) x 10 reps
3.) 30 kgs (66 lbs) x 10 reps
4.) 35 kgs (77 lbs) x 8 reps
5.) 40 kgs (88 lbs) x 4 reps
Alternate Arm Dumbbell Curls (weights are dumbbells in each hand)
1.) 16 kgs (35 lbs) x 6 reps
2.) 18 kgs (40 lbs) x 6 reps
Decline Sit-ups
3 sets of 15 reps
Overall Impression:
nice workout.....lat pull downs were amazing.....
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05-08-2006, 02:51 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Wierd workouts Anuj.. 
I'm going to dedicate this link to your goofy workouts: ANUJ!
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05-08-2006, 04:03 PM
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Rank: Lightweight
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Join Date: Apr 2005
Location: new york
Posts: 1,372
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Quote:
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Originally Posted by 0311
Wierd workouts Anuj..
I'm going to dedicate this link to your goofy workouts: ANUJ! |
Anuj I think that should get your motivated
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05-08-2006, 06:08 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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Quote:
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Originally Posted by 0311
Wierd workouts Anuj..
I'm going to dedicate this link to your goofy workouts: ANUJ! |
wow...........
thanks
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05-08-2006, 06:18 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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Goofy Workout
Day 4
8th April 2006
Monday
Shoulders
A1.) Standing Barbell Military Press [6x5] = 50 kgs (110 lbs)
A2.) Standing Dumbbell Shoulder Press [6x8] = 14 kgs (in each hand) (31 lbs)
A3.) Standing Dumbbell Side Lateral Raises [6x20] = 4 kgs (in each hand) (9 lbs)
Overall Impression:
shoulders were pumped as hell.....
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05-10-2006, 07:20 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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Goofy Workout
Day 6
10th April 2006
Wednesday
Chest, Back and Arms
Incline Barbell Bench Press [4x8] = 60 kgs (132 lbs)
Lat Pull Downs [4x8] = 75 kgs (165 lbs)
Flat Dumbbell Bench Press [4x10] = 24 kgs (in each hand) (53 lbs)
Barbell Shrugs [4x10] = 80 kgs (176 lbs)
Barbell Curls [4x10] = 30 kgs (66 lbs)
Decline Barbell Triceps Extensions [4x10] = 30 kgs (66lbs)
Overall Impression:
nice workout......tomorrow is gonna be legs and i plan on starting front squats.....
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05-11-2006, 05:12 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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Goofy Workout
Day 7
11th April 2006
Thursday
Legs
Front Barbell Squats [4x8] = 50 kgs (110 lbs)
Romanian Deadlifts [4x8] = 90 kgs (200 lbs) (PR!!)
Leg Press [4x10] = 190 kgs (420 lbs) (PR!!)
Leg Curls [4x10] = 50 kgs (110 lbs)
Overall Impression:
front squats were fun, but since my traps are so sore after yesterday's workout, they were difficult....and my delts hurt a lot afterwards.....it'll take me time to perfect my form on them.....
otherthan that, 190 kgs leg press is a record because i never do leg presses......and so is romanian deads because i dont do them either.....
on the whole, good workout.....
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05-12-2006, 06:30 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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Goofy Workout
Day 8
12th April 2006
Friday
Chest and Triceps
A1.) Flat Barbell Bench Press [2x10] = 65 kgs (145 lbs) (PR!!)
A2.) Flat Dumbbell Flyes[2x10] = 16 kgs (35lbs) (in each hand)
B1.) Incline Barbell Bench Press [2x10] = 55 kgs (120 lbs)
B2.) Cross Bench Dumbbell Pull Overs [2x10] = 28 kgs (60 lbs)
C.) Isometric-Dynamic Contrast Incline Barbell Bench Press [4x7] = 30 kgs (66 lbs)
D.) Isometric-Dynamic Contrast Pulley Push Downs [5x7] = 20 kgs (44 lbs)
Overall Impression:
ok..now most of you will probably be wonderinf wtf am i upto right...? well, most of my workouts right now, are very similar to what i will be doing in my first and second weeks of Pendulum Bodybuilding.....
i believe it is essential that i explain what "isometric-dynamic contrast" means.... here's what christian thibaudeau has to say about Isomatric Dynamic Contrast Incline Barbell Bench Press:
Quote:
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Originally Posted by Christian Thibaudeau
Isometric-dynamic contrast incline bench press
On this drill the pause is executed when the bar is two inches from the chest. At that position, really concentrate on not only holding the bar, but on flexing the pectorals hard.
Rep 1 = 12 second pause
Rep 2 = 10 second pause
Rep 3 = 8 second pause
Rep 4 = 6 second pause
Rep 5 = 4 second pause
Rep 6 = 2 second pause
Rep 7 = no pause
Work sets: 4 x 7
Rest between sets: 90 seconds
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and this is what he says about Isometric Dynamic Contrast Pulley Push Downs:
Quote:
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Originally Posted by Christian Thibaudeau
Isometric-dynamic contrast pulley push downs
Contrary to other exercises, for this exercise you'll hold the pause in the fully extended position. Focus on really flexing your triceps super hard!
Rep 1 = 12 second pause
Rep 2 = 10 second pause
Rep 3 = 8 second pause
Rep 4 = 6 second pause
Rep 5 = 4 second pause
Rep 6 = 2 second pause
Rep 7 = no pause
Work sets: 5 x 7
Rest between sets: 90 seconds
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having said that, most of you will see what all these workouts are leading upto when i begin Pendulum come May 22nd......
and todays workout was ok....my muscles are still sore, but i plan on continuing with this overtraining till monday after which i will be taking a 1 week break from the gym (yeah - ME) before i begin pendulum.....
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