Beached Whale Chronicles
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05-02-2009, 10:43 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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Spring 2009 Training
Mesocycle 8 - Week 3
Deadlift Day
Beginning Thoughts:
Thursday's workout... Workout:
Dumbbell Windmills:
25 lbs x 10 reps x 3 sets
I do these while I am warming up with my Banded Deadlifts...Sort of like "supersetting".
Banded Deadlifts using the White Bands Double Looped:
265 lbs x 2 reps x 3 sets
315 lbs x 2 reps x 4 sets
Damn hard.
Deadlifts:
315 lbs x 1 rep
355 lbs x 2 reps
405 lbs x 1 rep
I need to work on symmetry in terms of grip. I need to start alternating my over/under grip. Stupid me has become dependent on only just one sort of grip.
Dumbbell Windmills:
20 lbs x 12 reps x 3 sets
Plate Pinches:
25 lbs x 25 seconds x 3 sets
Bulgarian Squats:
25 lbs x 10 reps x 2 sets Videos:
Banded Deadlifts & Deadlifts:
My best friend Didier added 25 lbs to his deadlift in one month.
Overall Impression:
Final exams are no longer around the corner: they're here NOW!!! :(
__________________
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05-02-2009, 10:57 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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Leigh Peele's Fat Loss Troubleshoot E-Book
Update on my weight-loss here.
I started focusing on my diet come February.
In February I went from 207 lbs to 197 lbs. Thats a 10 lbs weightloss.
In March I stayed consistent at 197 lbs. 0 lbs weightloss.
Last month, April, I went from 197 lbs to 192 lbs. 5 lbs weightloss.
Overall this semester I've gone from 207 lbs to 192 lbs. 15 lbs total weightloss.
I know this isn't as impressive as most of the people who are dedicated to losing weight. However, I am glad I've shed 15 lbs this semester. My goal now is to maintain 190-192 lbs for a few more months and work on recomposition very slowly. I haven't ever tried a recomposition so I expect a while before I get the hang of it. In any case: losing more weight isn't something I want. I'm happy at 190-192 lbs.
I am attaching an excel spreadsheet which as everything I've eaten in it. If anyone is interested they can download it. This isn't meant to ask y'all to learn from me - quite the contrary: if anyone out there has the time to show me how to improve myself, please have a look at the excel file. 
Download link for excel file: http://rapidshare.com/files/22837897...iment.rar.html
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05-02-2009, 12:52 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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Spring 2009 Training
Mesocycle 8 - Week 3
Extra Workout
Beginning Thoughts:
Yesterday's workout... Workout:
Pistols:
Left Leg = 1 + 2 + 2 + 2 + 2 + 1 = 10 reps
Right Leg = 1 + 2 + 2 + 2 + 2 + 1 = 10 reps
I tried really hard to work on form. My left leg sucks. I have vids...
Medley for 4 Rounds:
Pull-ups = BW x 5 reps
Dumbbell Rows = 95 lbs x 5 reps
Lat Pull Downs = 150 lbs x 5 reps
Cable Rows = 130 lbs x 5 reps
Got 2 vids of my pull-ups and dumbbell rows... Videos:
Pistol Squats, Pull-ups & Dumbbell Rows:
My friend Paul did Paused Presses with 265 lbs & Bench Pressed 225x13:
Overall Impression:
Saw Wolverine last night. I loved it.
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05-04-2009, 08:53 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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Spring 2009 Training
Mesocycle 8 - Week 3
Squat Day
Beginning Thoughts:
This is yesterday's workout... Workout:
Front Box Squats:
225 lbs x 3 reps x 1 set
245 lbs x 3 reps x 3 sets
265 lbs x FAIL
265 lbs x 1 rep x 1 set
WTF is wrong with me....I've been having this erratic moments of failure and success with squat variations this whole semester....Next mesocycle the goal is to get down and serious with squat. Small improvements go a long and now is the time to start making them. 245 for 3x3 was one step in that direction.
Side Squats:
BW x 10 reps x 2 sets
I haven't done these in years....These were so hard.
Prone Glute Ham Raises:
BW x 10 reps x 3 sets
Kettlebell Walks:
40 lbs x 60 feet x 1 set
60 lbs x 60 feet x 2 sets Videos:
Front Squats:
Overall Impression:
I hope everyone had a good Monday. Have a good week, y'all!
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05-05-2009, 06:36 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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Spring 2009 Training
Mesocycle 8 - Week 3
Press Day
Beginning Thoughts:
Yesterday's workout....I've become so lazy to post workouts! Workout:
Press:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
165 lbs x 1 rep
Called it quits. I hate this exercise. Ever since I've dropped weight this exercise has become a royal pain the ass for me.
Pull-ups:
BW + 10 lbs x 2 reps x 15 sets
BW + 20 lbs x 2 reps x 10 sets
BW + 30 lbs x 2 reps x 5 sets
BW + 10 lbs x 5 reps x 2 sets
BW x 5 reps x 1 set
Total Reps = 75
I don't think I've ever done so many pull-ups in my life.
Band Punches:
12 reps x 3 sets
Push-ups:
BW x 10 reps x 2 sets Videos:
Press & Pull-ups:
My friend Paul managed to hit a 20 lbs PR on Deadlifts yesterday:
Overall Impression:
Diet has been absolutely TERRIBLE over the last few days. I ate a 2000 calorie pizza today. If I am not careful, next thing I'll know is that I'll be eating this sort of junk food all the time. And then all the weightloss this semester will be gained back in 1 week lol....But, I'm gonna restrict my diet from now on out. Although today I am going to eat Indian food....arg, this is gonna be hard.
Have a good one, everyone and thanks for reading!
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05-08-2009, 07:20 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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Spring 2009 Training
Mesocycle 8 - Week 4
Deadlift Day
Beginning Thoughts:
I have this massive toothache which as pinched a nerve on the left side of my face giving me a splitting headache...and I also had a fever but I decided to go into this workout nonetheless. How much more of a bullhead could I possibly have been. BTW..this is yesterday's workout and I still have the toothache which is now probably a cavity which I am only gonna get filled once I fly back to Bombay next Saturday. Workout:
Dumbbell Windmills:
Skipped
Banded Deadlifts using the White Bands Double Looped:
225 lbs x 2 reps
265 lbs x 2 reps
295 lbs x 2 reps
315 lbs x 2 reps
335 lbs x 2 reps
355 lbs x FAIL
My fever was "contained" till I hit 335. After that my workout just plummeted. I lost all my drive.
Deadlifts:
355 lbs x 1 rep
395 lbs x FAIL
355 was a grinder. Fuck being sick...
Dumbbell Windmills:
Skipped
Plate Pinches:
Skipped
Bulgarian Squats:
Skipped Videos:
I have the clips but I don't feel like uploading them. There is nothing special to show of yesterday's workout. Overall Impression:
This was yesterday's workout. I am right now pumped with painkillers which I am going to continue to be on because I don't have dental insurance (apparently my University insurance doesn't cover dental treatments) so I gonna sit on this pain till I fly back to Bombay on the 15th. I don't think I'll be working out till next Saturday or Sunday at the very latest. I will probably (being a paranoid person that I am) go in on Tuesday and do some pistols and 50 pull-ups. That is the only plan. Next mesocycle starts come Sunday the 17th of May.
Cheers and thanks for reading. I hope everyone has a good week.
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05-10-2009, 05:12 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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That sucks about the tooth man. Don't let it bring you down too bad!
IW
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05-11-2009, 09:13 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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Thanks IW
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05-11-2009, 09:13 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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Update:
I am on anti-biotics at the moment. I will be seeing my doctor on Saturday. That means 5 days down and 4 to go to get off these damn pills and have my tooth checked.
I will most likely not train till Saturday or Sunday. I am feeling very weak because of these antibiotics. I was also on painkillers till yesterday but I have decided to stomach the pain and deal with it. I don't like a painkiller and antibiotic cocktail because it makes me very lethargic and even weaker than what I feel now which makes studying for exams quite impossible.
I am going to try and go in on Tuesday and do some Pistol Squats and Pull-ups though. We'll see how I feel tomorrow.
Next Saturday/Sunday will be the start of my next mesocycle. I will be changing the format of this mesocycle. I have been doing Deadlift Day, Extra Workout, Squat Day and Press Day for the last 8 months now but I am switching it up to:
Deadlift Day: Deadlift variant followed by a PC exercises, abs and grip work
Upper Body Day: Pull-ups, Dumbbell Press and abs
Pistol Day: Pistol Squats and Pull-ups
Conditioning Day: Conditioning drills
We'll see how I adjust to this.
I am just waiting for Saturday so that I can have my teeth looked at. I have never had a dental problem and this pain is fcuking annoying!
I did go see Star Trek last night....Very entertaining. Wolverine down. Star trek down. Terminator Salvation left...and a few others actually: G.I. Joe, Transformers, the new Bale/Depp mafia movie, etc....Looks like this summer will be having some good releases.
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05-13-2009, 02:36 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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Spring 2009 Training
Mesocycle 8 - Week 4
Extra Workout
Beginning Thoughts:
I went in and worked out yesterday. I got my stuff packed and into storage. I am right now in Houston flying out to Bombay tomorrow. Summer is here. Workout:
Pistols:
Left Leg = 1 + 2 + 2 + 2 + 2 + 2 + 1 + 2 + 1 = 15 reps
Right Leg = 1 + 2 + 2 + 2 + 2 + 2 + 1 + 2 + 1 = 15 reps
Form has improved considerably.
Pull-ups:
BW + 20 lbs x 3 reps x 10 sets
BW x 8 reps + 7 reps + 5 reps
Total Reps = 50
Supine Glute Ham Raises:
BW x 8 reps x 2 sets Videos:
Pistol Squats, Pull-ups & Supine GHRs:
Overall Impression:
Looking forward to all the movies on the flight
I hope everyone's having a good week. Thanks for reading!
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