Anuj's Training Journal
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02-04-2006, 08:50 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 4 = Arms
4th February 2006
Saturday
Day 4 of OVT
ARMS
A1: Barbell Curls = 20 kgs
A2: Alternate Hand Standing Dumbbell Curls = 14 kgs per hand
pretty good workout... the negatives on the A2 exercise really gave my biceps and amazing pump...
B1: Barbell Preacher Curls = 15 kgs
B2: Dumbbell Standing Alternate Arm Curls = 12 kgs per hand
The B2 Exercise really stretched my biceps to the max... i enjoyed the pain... ( am i beginning to sound sadomasochistic...?   )
C1: Parallel Bar Dips = Bodyweight Alone
C2: Decline Dumbbell Alternate Arm Tricep Extensions = 10 kgs
pretty tiring
D1: Cable Press Down Normal Grip = 25 kgs
D2: Cable Press Down Reverse Grip = 17.5 kgs
beautiful pressure on the last rep of the last set...
Overall Impression
well, i finished the workout in 1 hour...
great pump...
good workout on the whole..
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02-04-2006, 09:31 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 ashimmatthan
( am i beginning to sound sadomasochistic...? ) |
No, a sadomasochist enjoys inflicting pain on themselves and others. You (so far) only enjoy inflicting pain on yourself ;)
I think we're pretty much all sadists when it comes to the gym 
__________________
"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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02-04-2006, 09:26 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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The Outline for This Month - Edited
Optimized Volume Training
Monday = Shoulders
Wednesday = Arms
Friday = Chest and Back
Saturday = Legs
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02-05-2006, 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 5 = Cardio
5th February 2006
Sunday
Day 5 of OVT
Cardio
not much to report people: i did 15 minutes of crazy cardio and called it a day...
Treadmill @ 15 minutes post warmup = 225 kcals
Description of 15 minute cardio
i think its a must that i describe how exactly i managed to burn-up a whooping 225 kcals in merely 15 minutes.
i am going to list the speed + gradient that i ran at on the treadmill... the time listed is the time LEFT after i started... for example; 10 minutes means 10 minutes are LEFT of the workout, and only 5 minutes have passed...
having said that, lets get on with the cardio:
15 - 11 = gradient 0 = speed @ 12 km/h
11 - 8 = gradient 10 = speed 10 km/h
8 - 5 = gradient -5 = speed @ 13 km/h
5 - 3 = gradient 0 = speed @ 6 km/h
3 - 2 = gradient 0 = speed @ 14 km/h
At 2 = STOP... just stop and breathe for 1 minute. no stretching. drinking water is allowed. and breathe.
2 - 1 = gradient 0 = speed @ 11 km/h
1 - 0 = gradient 0 = speed @ sprint.. in this phase, keep increasing the speed till 30 seconds are left and then run at that speed for the remaining 30 seconds. i chose 20 km/h, and boy was that sprint crazy..!
Overall Impression:
good run... the combo of sprinting / walking / jogging which i used was good.. 225 kcals in 15 minutes...!
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02-05-2006, 09:06 AM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Um, you know you can't depend on those little calorie counter thingys to be accurate ;)
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02-06-2006, 01:35 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:
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Originally Posted by Eric3237
Um, you know you can't depend on those little calorie counter thingys to be accurate ;)
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ya i know.. but i guess i must be comewhere close to that figure... 
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02-06-2006, 02:11 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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Stretching
a while ago i made a post saying i'd make a list of all the stretches which i perform..
well, i've managed to find a few guides which have atleast 75% of my stretches on them...
please refer to The Lazy Man's Guide to Stretching by Ian King http://www.t-nation.com/findArticle....le=body_89lazy
i think it comprises of MOST of my stretches...
another point is that i hold each stretch for atleast 10 seconds before moving on to the next one...
i'm actually also doing DC Stretching...
Quote:
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Originally Posted by DC
1.) 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.
2.) 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.
3.) 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.
4.) 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.
5.) Back: Hang on the pull-up machine with a dumbbell strapped onto you for the longest possible time.
6.) Hamstrings: Put your leg on a high barbell and hold your toe for 60 seconds. Try to force your leg straight.
7.) 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.
8.) 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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Last edited by _Wolf_; 02-12-2006 at 03:33 AM.
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02-06-2006, 05:46 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 6 = Shoulders
6th February 2006
Monday
Day 6 of OVT
Shoulders
A1: Standing Barbell Military Press = 30 kgs
A2: Standing Dumbbell Side Lateral Raises = 8 kgs in each hand
nice lift... i liked it and my shoulders were enjoying it - if u know what i mean ;)
B1: Standing Alternate Arm Dumbbell Press = 14 kgs in each hand
B2: Cable Front Raises = 7.5 kgs
I gave a very crucial emphasis on the negative of the front raises... i reckon i should have taken 16 kgs for the press though..
C1: Seated Cable Rows to Neck = 27.5 kgs
C2: Bent Over Dumbbell Lateral Side Raises = 14 kgs in each hand
next week i'll take 16 kgs in place of the 14's...
Cardio on the Treadmill for 10 minutes = 140 kcals
i ran simlar to yesterday...
10-7 = gradient 0 = speed @ 11 km/h
7-6 = gradient 0 = speed @ 6.3 km/h
6-5 = gradient 0 = speed @ sprint... like yesterday, i kept increasing the speed till my time ran out.. but i managed to run @ 22.5 km/h for 30 seconds
5 = STOP.. stop and breathe... drink water... breathe...
5-2 = gradient -5 = speed @ 13 km/h
2-1 = gradient 0 = speed @ 6.5 km/h
1-0 = gradient 0 = speed @ sprint... just like before, but rry to beat your previous record.. i ran at 23 km/h for 20 seconds and almost died... :(
Overall Impression:
Time Taken to Complete Workout Excluding Cardio = 45 Minutes
Enjoyed Cardio... was good fun though it wasnt required for today..
Great workout on the whole...
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02-07-2006, 04:28 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 7 = Cardio + Full Body Stretching
7th February 2006
Tuesday
Day 7 of OVT
Cardio and Full Body Stretching
i did cardio a little differently and a lot more interestingly today...
instead of the regular 15 minutes run, i decided to focus more on distance covered rather than time...
therefore, what i did was: i RAN on the treadmill for 1 kilometre 3 times... yes, that means that in all i ran 3 kilometres today
RUN 1 = 1 km = 80 kcals
first 200 metres @ 9.0 km/h
next 500 mteres @ 11.0 km/h
next 100 metres @ 6.0 km/h
last 200 metres @ 15.0 km/h (sprint)
RUN 2 = 1 km = 83 kcals
first 200 metres @ 9.0 km/h
next 500 metres @ 11.5 km/h
next 100 metres @ 6.5 km/h
last 200 metres @ 16.0 km/h
RUN 3 = 1 km = 97 kcals
first 300 metres @ 6.5 km/h
next 500 metres @ 12.5 km/h
last 200 metres @ 20.0 km/h
incase you are wondering: did i stop the machine to adjust the speeds...? well, no... as soon as the reading said 700 m (left to cover), i bumped up the speed accordingly...
Overall Impression
new cardio session
completed 1 week of OVT
burnt 250 kcals running 3 km
pretty amazing
will try for a 4 km next time (thursday)
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02-08-2006, 05:38 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 8 = Arms
8th February 2006
Wednesday
Day 8 of OVT
Arms
Hi everyone…
So, today is day 1 of week 2 OVT…
That means I’m gonna have to start the comparison of my strength this week to those of last week… Unfortunately: the fancy colors will have to go … Fortunately: my strength should hopefully improve…
I’ll try to make this as appealing as possible though…
A1: Standing Barbell Curls 25 20
A2: Stabidng Alternate Arm Dumbbell Curls 14 | 14
B1: Barbell Preacher Curls 20 | 15
B2: Standing Dumbbell Alternate Arm Hammer Curls 12 | 12
C1: Weighted Parallel Bar Dips Body Weight (78 kgs) + 4 kgs | Only Body Weight
C2: Decline Alternate Arm Dumbbell Tricep Extensions 10 | 10
D1: Cable Pressdown Normal Grip 27.5 | 25
D2: Cable Pressdown Reverse Grip 17.5 | 17.5
Time Taken to Complete Workout = 1 hr 10 minutes
Overall Impression
1.) All my core lifts went up
2.) My arms are looking good
3.) I'm losing fat in the exact places where i want to (midsection)
4.) Slight definiton into my biceps is occuring.. which wasn't as prominent before - and this a preworkout observation, not a post workout one
5.) My tricpes got a better workout than last time..
6.) It'll be a miracle if i am able to increase my precher curl next week :(
Important Notes
1.) As you know, all the weights are listed in KILOGRAMS. If you want to convert any lift into POUNDS, please refer to my signature.
2.) The figures listed in red are TODAY'S lifts, and those in yellow are LAST WEEK'S
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