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Beginning Thoughts:

My internet has finally started working....I saw Harry Potter yesterday. It sucked. It was devoid of action, adventure and even magic. All it had is good art direction but otherwise it was a bit of a let down..or perhaps I feel this way because I've been watching Heroes Season 3 and Peter Petrelli, Hiro and Matt Parkman appear to be such badasses they make Voldemort, Malfoy and Potter look like chumps. Either way, I enjoyed the last Potter movie a lot more than this one....

Workout:

Pistol Squats:
5 + 5 + 5 +4 = 19 reps
I fell down on the last set. This sucks. But I think my quality this time was better than last week.

Pull-ups:
BW x 5 reps
BW + 20 lbs x 2 reps
BW + 30 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 50 lbs x 2 reps
BW + 30 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 20 lbs x 5 reps
BW x 8 reps
Total Reps = 30
I got a video of the 50 and the subsequent 40.

Unilateral Lat Pulldowns:
45 kgs x 3 reps
35 kgs x 5 reps

Cable Wood Chops:
15 kgs x 12 reps x 3 sets

Pallof Press:
12.5 kgs x 15 reps x 3 sets

Videos:

Pistol Squats & Pull-ups:

YouTube

Overall Impression:

My weight is down to 188-189 lbs so I am happy. I was 210 in Jaunuary this year and this slow weightloss has been kinda cool.

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Beginning Thoughts:

I totally forgot to post this....

Workout:

Overhead Squats:
25 lbs x 3 reps
75 lbs x 3 reps
115 lbs x 2 reps
135lbs x 3 reps
I took it real easy. I was in no mood to work back up to 165+...Call me lazy lol...

Conditioning Circuit done 3 times:
Spiderman Walks = BW x 10 reps
Swiss Ball Jack Pikes = BW x 6 reps
Supine Glute Ham Raises = BW x 10 reps
Ab Roller = BW x 10 reps
Band Pull Throughs = 2 Whites x 10 reps
For some reason this was super hard.

Videos:

I was so lazy and out of it I didn't bother to record anything..

Overall Impression:

I needed an easy workout like this.

Beginning Thoughts:

The beginning of a new Mesocycle. I should be doing this workout tomorrow but due to expected rainfall and potential downpour, I was forced to go in today to get this done.

Workout:

Deadlift Singles:
385 lbs x 1 rep
415 lbs x 1 rep
385 lbs x 1 rep x 9 sets
Total # of singles with 385 = 10
Decent stuff. I am happy I was able to use my over/under with left over and right under on several sets with 385. I have never been able to do that.

Plate Pinches:
25 lbs x 30 seconds x 4 sets

Wrist Roller:
10 lbs x 2 trips
25 lbs x 1 trip x 3 sets

Rope Pull-ups:
BW x 4 reps
BW x 4 reps
BW x 2 reps
Nothing to failure: just did this for the sake of it.

Dumbbell Windmills:
14 kgs x 10 reps x 4 sets

Overhead Plate Side Bends:
25 lbs x 10 reps x 4 sets

Videos:

Deadlifts:

YouTube

Overall Impression:

I saw The Proposal yesterday....I liked it.

Cheers and thanks for reading!

Beginning Thoughts:

My sleep schedule has been badly messed up...

Workout:

Close Grip Bench Press:
185 lbs x 1 rep
205 lbs x 1 rep
225 lbs x 1 rep
205 lbs x 1 rep
215 lbs x 1 rep
215 lbs x 1 rep
Decent.

Chest Supported Rows:
135 lbs x 5 reps
160 lbs x 5 reps
180 lbs x 4 reps
135 lbs x 8 reps

Unilateral Standing Shoulder Press:
26 kgs x 5 reps x 4 sets
I super-setted these with Chest Supported Rows. I don't know if "super-set" is the right term because I didn't do these with zero rest between exercises. So I think the correct "technical" term is "alternating".

High Cable Rows:
70 kgs x 8 reps
80 kgs x 6 reps
90 kgs x 4 reps
80 kgs x 8 reps

Dumbbell Front Raises:
6 kgs x 10 reps x 4 sets
These were alternated with High Cable Rows with the V-Bar.

Zottman Curls:
12 kgs x 6 reps x 3 sets

Front Planks:
BW x 30 seconds x 3 sets

Videos:

I was very keen on taking my press videos but there were WAYY too many people there.

Overall Impression:

Good stuff.

How long do your WOs take approximately?

P.S. What do you think of the new Avatar? I thought it was about time I got one. lol

IW

Lets see....My Deadlift and Upper Body workouts take 2 hours approximately. The Pistol Squat Day and Conditioning Day take like 1 to 1.5 hours at the most. But that is if I am not slacking. Usually, since I am on vacation, I spend 2 hours on each workout because I take sufficient rest, etc...Heck, I even take a small meal with me to the gym But, if I was to not spend 10-20 minutes staring into space or reading my book (yes, I read a novel in the gym to keep my mind at ease) I'd finish my Pistol Squat Day and Conditioning Day in 1.5 hours easily. The Deadlift and Upper Body workouts always take longer because of the thorough warm-up + I do so many exercises on Upper day.

Snazzy new avatar, dude. Looks great

Beginning Thoughts:

Two days of peace and quiet. I was so not in the mood to hit the gym today.

Workout:

Pistol Squats:
7 + 5 + 5 + 3 = 20 reps
I got vids of the 7 and 3 rep sets. But the gym was so damn crowded I couldn't get anything else. So if anyone wants to particularly see these two, I'll upload them. Otherwise they'll be deleted/overwritten tomorrow. The 7 reps is a PR for me. I'm very proud of that set.

Pull-ups:
BW x 5 reps
BW + 10 lbs x 3 reps
BW + 20 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 40 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 30 lbs x 3 reps
BW + 20 lbs x 4 reps
BW + 10 lbs x 3 reps
Total Reps = 30
Those sets with 40 lbs were killer. I actually did 3 reps on all the sets in which i've reported 2 but I did not count the 3rd rep because of all the kicking. But because I kicked so much, I made sure to do a looooooong negative on those.

Dumbbell Front Raises:
6 kgs x 10 reps x 3 sets

Head Supported Rows:
20 kgs x 10 reps x 3 sets

Tricep Dumbbell Pullovers:
22 kgs x 10 reps x 3 sets

Pallof Press:
15 kgs x 12 reps x 3 sets

Videos:

Like I said above. The gym was super crowded today. I got the first and last set of Pistol Squats. If anyone wants to see the vid, I'll upload it. Otherwise, it will get deleted/overwritten with tomorrow's workout.

Overall Impression:

Diet has been kinda decent for the last 3-4 days. Let's hope it stays that way....

Beginning Thoughts:

I was excited to do this workout. I decided to do 2 different Circuits today. One for Upper body and one for Lower body.

Workout:

Lower Body Circuit done for 3 rounds:
Pistol Squats = 3 reps
Swiss Ball Jack Pikes = 10 reps
Supine Glute Ham Raises = 10 reps
Ab Roller = 10 reps
Banded Pullthroughs = 12 reps
This beat me to death. Those Pistol Squats were hard as hell.

Upper Body Circuit done for 3 rounds:
Parallel Bar Dips = 8 reps
Pull-ups = 7 reps
Push-ups = 10 reps
Inverted Rows = 10 reps
Banded Shrugs = 12 reps

Videos:

One round from each circuit plus yesterday's 7 rep Pistol Squat set plus Kanishk's OH Squat workout:

YouTube

Overall Impression:

I did Pistol Squats and Deadlifts just yesterday. Thats why they felt a little hard today.

Kanishk was having a hard time doing OH Squats. He is not able to lock out his elbows and retract his shoulder blades properly. I should've asked him to reduce the weight but I thought perhaps reducing the number of reps to singles would serve him better. He was fine during all of his warm-ups. But as soon as his working sets came in, things began to crumble.

I hope everyone's having a good weekend. Tomorrow is Monday. I can't believe it!!!

Cheers and thanks for reading as always!

Beginning Thoughts:

Feeling very lethargic today. Good news is that my diet has been awesome for the last 3 days.

Workout:

Deadlift Doubles:
385 lbs x 2 reps
415 lbs x 1 rep
385 lbs x 2 rep x 7 sets
Total # of doubles with 385 = 8
This was really hard. The final set with 385 destroyed me.

Rope Pull-ups:
BW x 5 reps x 3 sets

Wrist Roller:
20 lbs x 2 trips x 3 sets

Cable Wood Chops:
15 kgs x 12 reps x 3 sets

Standing Cable Crunches:
40 kgs x 10 reps x 3 sets

Videos:

Deadlifts:

YouTube

Overall Impression:

I've been reading some amazing thrillers. I got done with John Connolly's "Every Dead Thing" and "The Killing Kind". I also got done with Harlan Coben's "Darkest Fear" and "The Final Detail". I am currently reading another novel by Harlan Coben called "No Second Chance". Overall this summer I've managed to read 13 such types of novels. Pretty decent. I have no idea what this has to do with the overall impression of my workout though. Sorry to derail.

Overall Impression: Decent workout. Next week is going to be the hardest hurdle to cross though.

I hope everyone's having a good week. Thanks for stopping by and reading!

Nice Deadlifts Wolf!, Beltless and strapless too!