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He's a no frills kinda guy! Thats how he rolls. lol

P.S. way to hang in there and grind those reps out.

IW

agreed.

Thanks Jonson

I thought frills were skirts...



Thanks, dude. That 8th set destroyed me.

Thanks!

Beginning Thoughts:

I finished Harlan Coben's "No Second Chance". Pretty good. I liked it.

Workout:

Close Grip Bench Press:
185 lbs x 2 reps
205 lbs x 2 reps
205 lbs x 2 reps
215 lbs x 1 rep
225 lbs x FAIL
205 lbs x 2 reps
225 lbs x FAIL
215 lbs x 1 rep
My body is strange. So are my tiny wrists. Tiny wrists make it hard to do this shit.

Chest Supported Rows:
135 lbs x 5 reps
135 lbs x 5 reps
180 lbs x 4 reps
180 lbs x 2 reps
135 lbs x 6 reps
135 lbs x 6 reps
I love this exercise. At the same time though: it is hard to do because I need to flex my core and do everything in one breath.

Unilateral Standing Shoulder Press:
26 kgs x 5 reps
30 kgs x 2 reps
30 kgs x 3 reps
30 kgs x 3 reps
Something strange happened here. On the first set with 30 kgs, I almost blacked out. I have never experienced this before. I saw stars everywhere and I had to put the dumbbell down after my two reps and close my eyes and try not to fall over. Sudden weakness. Fucking weird. I had some water and then everything was normal. I wonder if it could have been my pre workout meal.

High Cable Rows with Wide Bar:
70 kgs x 8 reps
90 kgs x 5 reps
80 kgs x 6 reps
80 kgs x 6 reps
80 kgs x 6 reps

Dumbbell Front Raises:
8 kgs x 10 reps x 4 sets
These were alternated with High Cable Rows.

Banded Shrugs:
Blue x 12 reps x 4 sets

Decline Dumbbell Punches:
10 kgs x 12 reps x 4 sets

Videos:

Too much rush today. Next week I am gonna try to get some bench clips.

Overall Impression:

My diet has been very low calorie for the last week or so. It took it's effect on me today. I was damn tired and worn out before I even hit the gym.

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Beginning Thoughts:

Good day in the Indian Markets today. I wasn't going to workout today but my training partner Kartik dragged me to the gym...

Workout:

Mobility Drills:
Warrior Lunge Stretch
Seated 90/90 Stretch
Bird Dog
X-Band Walk
Rocking Ankle Mobilization
Scapular Push-up
Upper Trap Stretch
High Knee Walk
Reverse Lunges with a Posterolateral Reach
Walking Spiderman

Hanging Air Kicks:
8 + 6 + 8 + 8 + 7 + 11 + 12 reps
I have never been able to do these in the past. I'm finally able to do them with wishy-washy form. I'll improve with time. This is the first time I'm doing them. My unhealthy and weak shoulders were hurting a bit after my final set. Damn..this is a hard exercise!

Braced Dumbbell Squats:
6 kgs x 8 reps x 2 sets
The most useless exercise known to mankind...

Decline Torso Rotations:
5 kgs x 12 reps x 3 sets

Straight Arm Pulldowns:
20 kgs x 12 reps x 3 sets

Banded Shrugs:
Blue x 10 reps x 5 sets

Videos:

My training partner Kartik hit a 165 lbs Military Press weighing in at 150 lbs. Plus, I got 3 sets of my Hanging Air Kicks...and one crazy ab exercise done by Kartik.
http://www.youtube.com/watch?v=y80TxU1jCAg

Overall Impression:

Diet has been awesome this whole week. I'm very proud of myself. I was hesitant to go to the gym today because it's not my workout day but I think it was very productive.

Beginning Thoughts:

Slept for only 5 hours last night...Tiring.

Workout:

Pistol Squats:
5 + 5 + 5 + 5 = 20 reps
I wasn't feeling it today...I was out of my usual rhythm on these - mentally. I don't know if this happens to everybody else, but for me these have to be done very precisely. If lets say I do one rep - even one rep wrong, and the "pressure" hits my knee, my quads start burning up and it becomes next to impossible to do the remaining reps. This happened on the last rep of set 3. So, I took a 10 minute rest and then came back and did the last 5 reps. Still, it was hard.

Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 2 reps x 5 sets
BW + 40 lbs x 2 reps
BW + 45 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 25 lbs x 4 reps
BW + 20 lbs x 2 reps (WTF??)
BW + 20 lbs x 5 reps
Total Reps = 30
Only weighted sets counted here...Pull-ups were good even though I was feeling kinda meh after Pistol Squats...

Dumbbell Front Raises:
Skipped

Head Supported Rows:
22 kgs x 10 reps x 2 sets

Tricep Dumbbell Pullovers:
Skipped

Cable Crunches:
40 kgs x 10 reps x 2 sets

Videos:

Some Pistol Squats and Kanishk's OH Squats:
http://www.youtube.com/watch?v=FzE0Lkaze6s

Overall Impression:

I am only going to count weighted sets for pull-ups from now on out. Unless of course the idea is to NOT do weighted pull-ups.

Today is conditioning day and I am trying to make up my mind and what exercises I should be doing....I want to repeat last week's workout but I don't think Pistol Squats will go this week. I'm too tired I think. Let's see....

Not so bad on the DL Close Grip BP too !

It something which happened to me each time I did a max effort on the Standing Press (bilateral or even unilateral). I almost blacked out too... I couldn't see anymore everything was black and yellow and I had an huge wave of warm through the chest (I had the feeling I was going to die). I had to Scream to not fall and the effect disappeared within 10-15 seconds. I think it happens when you hold your breath for a few seconds (fighting at the sticking point) while doing a max effort AND with the arms above the head which makes it harder for the heart to send Blood !

I agree. I do hold my breath during the lift - actually, I flex my core more than hold my breath. It's just hard to breathe while you're focusing on sticking your abs out as much as possible.

Beginning Thoughts:

I was feeling so guilty for breaking my diet and gorging on Pizzas last night....well, I wish I had known how hard this workout was going to be!

Workout:

Lower Body Circuit done for 3 rounds:
Pistol Squats = 4 reps
Hanging Air Kicks = 10 reps
Unilateral Dumbbell Romanian Deadlifts = 12 kgs x 10 reps
Swiss Ball Jack Pikes = 9 reps
Supine Glute Ham Raises = 12 reps
I was destroyed after this and very very close to calling it a day.

Upper Body Circuit done for 3 rounds:
Parallel Bar Dips = 8 reps
Pull-ups = 7 reps
Flat Dumbbell Press = 26 kgs x 8 reps
Dumbbell Rows = 38 kgs x 6 reps
Banded Shrugs = Blue x 10 reps
Very tiring workout...

Videos:

I didn't have any training partners today so no videos

Overall Impression:

I checked my pulse and then had it double checked by this trainer. After the first 3 rounds on Circuit 1, my HR was at 150. After 3 rounds of Circuit 2 my HR was at 140.

Last night I completed the first season of this TV Show called The 4400. I think it was a good season. There are similarities with Heroes and X-Men and general super-human conspiracy theories (lol) but I found it pretty entertaining.

I've also almost finished reading this book by David Compton called Executive Sanction. It's a real page-turner.

I hope everyone's had a good weekend. Sadly, my weekend has come to an end. Tomorrow is a new day in the stock market.

Thanks for reading, everyone!

5 consecutive pistol reps is amazing! Awesome work.

IW