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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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ok people: i think its time i state my diet.

firstly, i have no partcular diet coz i lead an erractic lifestyle. Plus, i'm in school so i don't really know what my next meal is gonna be composed of. And, i don't think any of you will understand what indian dishes are (e.g. Pulao)

But, when i'm at home, i eat good, nutritious food

I am also on Optimum Whey, 5 Scoops a Day. 3 in the morning when i wake up, and 2 after my workout.

i also consume approximately (actually; a minimum of) 6 litres of water and 2 litres of Milk (low fat).

I am also having Calcium Tablets which i cycle every 3 months. but, on a regular basis, i am consuming Multi-Vitamin Tablets, Iron Tablets and Folic Acid Tablets.

My calorie intake on a daily basis is in the range of 1300 to 1500.

And, i burn up 300 kcals roughly every alternate day.

Therefore,
Calorie intake in a month = 1500x30 = 45,000
Calorie burnout (only based on cardio) in a month = 3,600
Additional Calories lost via = Workouts

hope this is ok, and if anyone has ANY suggestions: PLEASE TELL ME !

that is real low even for cutting. you should at least have 2000. Is there any way for you to bump this up? read some of the diet and nutrition articls and do a little more research on diets to get a better understanding on what cal intake you will need for your goals.

__________________
Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

oh yeah, sorry, i meant 2000-2100. see, i just read up on how many calories are there in indian food, and it came to 2000

7th January 2006
Saturday
Day 10

As per my routine, i was supposed to do some cardio, but i didn't feel like to doing it. So i did Abdominals instead

Cable Side Bends
1.) 22.5x25
2.) 25x25
3.) 27.5x25
4.) 30x25
5.) 32.5x20
6.) 25x20

Cable Side Bends from Upper Cable
1.) 20x40
2.) 20x40
3.) 20x40
4.) 20x40

Hanging Leg Raises
1.) 12x10 + 0x5
2.) 12x10 + 0x5
3.) 12x10 + 0x5
4.) 12x10 + 0x5
5.) 12x10 + 0x5

Decline Sit-Ups
1.) 0x15
2.) 0x15
3.) 0x15

Decline Crunches
1.) 0x50
2.) 0x50

Well, my workout was great. I had fun. I don't think everyone here might know about what cable bends from the upper cables are, so i think i'll try and post pictures and descriptions of them soon. till then: chao

8th January
Sunday
Day 11
Workout #2

Barbell Back Squats A2G 3x10
1.) 60x10
2.) 70x10
3.) 75x10
i was amazed at this. last time i had done heavy squats, my max had been 80 kgs for 6 reps... now i did 75 for 10... wow!!!

Decline Dumbbell Bench Press 3x10
for the same of simplicity, i am gonna put the weights as per the dumbbell held in each hand. So, if i have written 20, then it means that i had a 20 kg dumbbell in each hand.
1.) 26x10
2.) 28x10
3.) 30x10

Single Arm Dumbbell Rows on a flat bench 3x10
these weights are also listed as per the dumbbell i am holding in each hand
1.) 30x10
2.) 30x10
3.) 30x10

Cable Curls
1.) 20x10
2.) 22.5x10
3.) 22.5x10

Single Arm Dumbbell Overhead French Press
1.) 10x10
2.) 10x10
3.) 10x10

good workout on the whole.. don't have much time to post details, but i liked it..

9th January
Monday
Day 12


today was kind of uneventful... this is because i never went to the gym today :( : i had to study !!!

but i will b back tomorrow

I would be crapping my brains out about 30 min after that man.

i don know why u say that: nothing happens to me...

but, i have reduced my whey from 5 scoops to four: 2 in the mornin + 2 after workout...]

thanks for all the advice people

10th January 2006
Tuesday
Day 13
Workout #3

Hello people...

today was GREAT !

let me tell you why:

Barbell Deadlifts
Set Number.) Weight in kgs x Reps
1.) 40x2
2.) 50x2
3.) 60x3
4.) 70x3
5.) 80x1
6.) 90x1
7.) 100x1
8.) 105x1
9.) 110x1
10.) 115x2
Ok, so my record is the same. but the surprise is yet to come !

Barbell Flat Bench Press
Set Number.) Weight in kgs x Reps
1.) 40x5
2.) 45x5
3.) 50x3
4.) 55x2
5.) 60x2
6.) 65x3
7.) 70x3
8.) 80x2
whoo hoo! i benched 80 kgs ! weighing 78 kgs myself, i managed to bench 80 kgs today. and if you include the weight of the rod (10kgs), it means i actually bench presses 90 kgs = 198 lbs !!! guess i'll have to change my signature now, huh ?

well, after these two lifts i was feeling too good and from past experience i kinda guessed that if i did anything more, forget overtraining: i would ruine my happiness. so i didn't.

i think that perhaps because i took yesterday off, i was able to benchpress so heavy today..!