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Thanks, IW

Beginning Thoughts:

I was sore as shit from my Conditioning workout...even though it was on Sunday and today is Wednesday...Hammies were sore and to top it off I had a massive digestion problem with my stomach...

Workout:

Deadlift Triples:
385 lbs x 3 reps
415 lbs x 1 rep
385 lbs x 3 reps x 3 sets
385 lbs x 2 reps x 3 sets
Total # of triples with 385 = 4
This was really really hard today. I just couldn't do it. 3 reps is a LOT. There was some hitching on 2 or 3 total reps or perhaps this is just the way I deadlift....hard to tell because I tried to overcome the instinct to hitch.

Suitcase Deadlifts:
115 lbs x 6 reps x 3 sets
I think I tweaked my back with this exercise.....My upper back near the spine is hurting like hell. I've applied balm because there is a bit of a discoloration in the area. Fuck me...

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

Rope Pull-ups:
BW x 6 reps x 3 sets

Wrist Roller:
10 lbs x 2 trips x 2 sets
20 lbs x 2 trips x 2 sets

Videos:

Deadlifts:

YouTube

Overall Impression:

So what have I been upto?

Well, first things first....My back is hurting from that little tweak. I hope it's not too serious. The balm should do the trick. I hope.

Onto more light matters: I have started watching Season 1 of Lost...I'm 8 episodes into it. Will have it done by the end of the week...I am currently in the middle of watching Big Stan...

I hope everyone's having a good week so far. Thanks for reading and have a good one!

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Beginning Thoughts:

I iced my back today morning. Felt 98% ok.

Workout:

Close Grip Bench Press:
185 lbs x 3 reps
205 lbs x 3 reps x 3 sets
225 lbs x FAIL
FML...I hate 225 lbs.

Chest Supported Rows:
90 lbs x 10 reps x 2 sets
115 lbs x 10 reps x 1 set
135 lbs x 6 reps x 2 sets
160 lbs x 3 reps x 2 sets

Unilateral Standing Shoulder Press:
26 kgs x 5 reps
30 kgs x 3 reps x 3 sets

High Cable Rows with V Bar:
80 kgs x 8 reps x 3 sets
80 kgs x 6 reps x 3 sets

Dumbbell Front Raises:
8 kgs x 10 reps x 3 sets
These were alternated with High Cable Rows.

Banded Shrugs:
Blue x 15 reps x 3 sets

Decline Dumbbell Punches:
10 kgs x 15 reps x 3 sets

Videos:

My training buddy Kartik finally returned to Deadlifts...After training light for 3 weeks, he was insistent on doing a max out session of sorts today...Plus, the video also has my CGBP with 205x3:

YouTube

Overall Impression:

I checked my weight today. 187 lbs. I was 210 in January. I think I might stop focusing as much on weight loss....I don't want to get any lighter. Ever.

tell him to squeeze his ass when he's at the top

225 will come.

Whats your best guess on your bf%?

IW

Pity: You're right....His lockout with 345 looked iffy.

IW: Probably 20-23%....

Beginning Thoughts:

Yesterday's workout....

Workout:

Pistol Squats:
3 + 10 + 7 + 5 = 25

Pull-ups:
BW + 20 lbs x 2 reps x 5 sets
BW + 30 lbs x 2 reps x 5 sets
BW + 40 lbs x 3 reps x 2 sets
BW + 30 lbs x 2 reps x 2 sets
BW + 10 lbs x 5 reps x 2 sets
Total Reps = 40

Dumbbell Front Raises:
Skipped

Facepulls:
40 kgs x 10 reps

Tricep Dumbbell Pullovers:
26 kgs x 12 reps
26 kgs x 10 reps
26 kgs x 8 reps
Obliterated my triceps.

Cable Crunches:
40 kgs x 10 reps x 3 sets

Videos:

Some Pistol Squats and Pull-ups:

YouTube

Overall Impression:

Body feels like a truck hit it.

Beginning Thoughts:

Body is extremely sore from yesterday's workout.

Workout:

Lower Body Circuit done for 3 rounds:
Pistol Squats = 5 reps
Hanging Air Kicks = 12 reps
Unilateral Dumbbell Romanian Deadlifts = 12 kgs x 11 reps
Swiss Ball Jack Pikes = 10 reps
Supine Glute Ham Raises = 13 reps

Upper Body Circuit done for 3 rounds:
Parallel Bar Dips = 10 reps
Pull-ups = 5 reps, 5 reps, 7 reps
Flat Dumbbell Press = 26 kgs x 9 reps
Dumbbell Rows = 38 kgs x 7 reps
Kelso Shrugs = Blue x 12 reps

Videos:

Circuit #1 and Circuit #2:
http://www.youtube.com/watch?v=d70P-0BNW-U

Overall Impression:

Very tiring. Tomorrow is the beginning of a new week.

Beginning Thoughts:

This is yesterday's workout....

Workout:

Deadlifts:
385 lbs x 6 reps
385 lbs x 4 reps
The first set was decent. Set 2 was weird because my plates kept landing in weird positions forcing me to reset my stance and stuff.....Damn annoying.

Rope Pull-ups:
BW x 7 reps x 3 sets

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

Wrist Roller:
30 lbs x 1 trip x 3 sets

Front Planks:
BW x 40 seconds x 2 sets
BW x 60 seconds x 1 set
While doing this, I spend the first half of the time (ex: 20 seconds out of 40 seconds for the 2 sets I did for 40 seconds) with my left leg and right hand off the ground. Then, for the second half, I support myself only with my left leg and right hand.

Zottman Curls:
10 kgs x 10 reps x 2 sets

Videos:

Deadlifts:

YouTube

Overall Impression:

Today is Upper Body Day...

Beginning Thoughts:

I skipped training on Thursday and Saturday. In all honesty, I skipped it because I was busy completing Lost Seasons 1 & 2. But, my excuse is: I've been working out for 10 weeks straight now 4x a week and I needed a break before my next mesocycle.

However, I've been very callus with my diet over the last 4 days. I've hardly gotten in any protein, I've been gorging on Indian junk food. That means pure carbs. It really took its toll on me today...

Workout:

Lower Body Circuit done for 3 rounds:
Pistol Squats = 7 reps
Hanging Air Kicks = 14 reps
Unilateral Dumbbell Romanian Deadlifts = 12 kgs x 12 reps
Swiss Ball Jack Pikes = 10 reps
Supine Glute Ham Raises = 15 reps

Videos:

Circuit #1:

YouTube

Overall Impression:

I've learnt some interesting this summer. I started watching my diet a bit more carefully come January this year. I weighed 207 lbs at the time and I was way too fat - especially in my face. From January to early May, I went from 207 to 190 lbs. I was eating clean and having like 280-300 grams of protein - hardly any carbs. I look at my charts (I kept a strict food log during this period) and I my average macro breakdown was Protein 60%, Fat 25% and Carbs 15%. Almost all of my carbs came in through stuff that already had carbs in it. Well, over this summer I've only lost 3 lbs. I weigh 187 lbs and have been at this weight since the second week of summer. However, I've dropped my protein intake to 230-250 grams and upped my carbs quite a bit (don't count the last 3-4 days though ). This is just something to note. I don't know how accurate I am and I'm not too concerned. I won't lie and say I've tried to lose weight and I've failed. I haven't tried very hard. And I haven't tried very hard because I don't want weightloss that desperately. If I truly wanted to lose a lot of weight I'd have done it by now. But, I don't feel the need to. I just want to gradually change. These are my simple goals. Slow body recomposition.

Enough diet talk. Whats the goal for the next few weeks? Well, this workout ends Mesocycle 11. Come Wednesday, Mesocycle 12 begins. I will be leaving for the US around the 25th of August. I won't be working out consistently till the 27th (once I leave that is) because I need time to move into my new room, etc...I will be working out this week as per normal, but there will be a lag of 1 week once I embark on my trip to college. This is just a heads up to y'all.

This workout is also the last conditioning workout for the next month atleast. I am sick of conditioning training. Next mesocycle, my training is fairly basic in nature. Deadlift Day involves Deadlifts, abs and grip work. Bench Press Day involves Bench Press, various rows and abs. Squat Day involves Front Squats, Glute Ham Raises and abs. Pistol Squat Day involves - well, Pistol Squats, Pull-ups and abs. This is all fairly cut and dry.

I can't believe we're 4 months away from 2010.

I hope everyone's had a good weekend. Good luck for next week and thanks for reading!