Full Body Training 4

Worked all day on valuing stocks.....one stock actually...took like 4 hours.

Pistol Squats Density Training @ 13 minutes
5 + 5 + 5 + 5 + 5 + 5 = 30 reps
SOOO AWESOME!!!!

Pull-ups = BW x 10 reps x 6 sets
I need something new for this. Time to do some cluster sets. I am going to plan the clusters like this:
Week 1: (3 reps x 4 mini-sets) x 5 cluster sets (Total Reps = 60)
Week 2: (4 reps x 4 mini-sets) x 4 cluster sets (Total Reps = 64)
Week 3: (2 reps x 5 mini-sets) x 7 cluster sets (Total Reps = 70)
Week 4: (3 reps x 5 mini-sets) x 6 cluster sets (Total Reps = 90)
Week 5: (5 reps x 4 mini-sets) x 5 cluster sets (Total Reps = 100)

Close Grip Bench Press
185 lbs x 5 reps
205 lbs x 3 reps
205 lbs x 4 reps
205 lbs x 2 reps
185 lbs x 8 reps
These are getting more and more difficult!

Dumbbell Windmills = 14 kgs x 10 reps x 3 sets

Hammer Curls = 22 kgs x 10 reps, 24 kgs x 6 reps

Hand Extensions = 2 bands x 20 reps x 3 sets

Did some solid grip training with the grippers last night. Pretty exhausting workout for today...time to rest and then do some Front Squats :)

Full Body Training 4

I ate a TON of food yesterday....actually, I ate like 4 servings of Kebabs (each serving was meant for 2 people) plus I ate 500 grams of chicken plus I had 4 scoops of whey plus 3 cups of vegetables and a lot of ice cream. Wow...

Front Squats = 265 lbs x 3 reps x 3 sets
Was very out of it this training session. But, I got all my required sets and reps so I'm happy.

Chest Supported Rows = 160 lbs x 7 reps x 3 sets
I just wanted to increase the reps. Next week I'm gonna try to get 8-9 reps on most sets.

Supine GHR on a Swiss Ball = BW x 12 reps x 3 sets
Killer...burnt my hammies!

Inverted Rows with Feet Elevated on a Swiss Ball = BW x 15 reps x 4 sets
Total Reps = 60
Increased the density like none other today. Last time I had gotten 60 reps in 5 sets. This time I got it in 4. So awesome!

Jackknife Pikes on a Swiss Ball = BW x 12 reps x 2 sets

Exhausting. Hopefully next week my head will be in the game because I am planning on taking 275 for Front Squats. Hopefully by that time I will be allowed to record my videos. I hope. Knock on wood.

I hope everyone's having a good week! Thanks for reading as always! :)

Full Body Training 6

You guys can call this The Unilateral Day...

Unilateral Standing Overhead Press
32 kgs x 5 reps x 3 sets
34 kgs x 4 reps
Killer stuff....Increased the density on this by a LOT.

Reverse Lunges with Unilateral Overhead Press = 18 kgs x 6 reps x 2 sets

Unilateral RDLs = 12 kgs x 7 reps x 2 sets

Suitcase Deadlifts = 115 lbs x 7 reps x 3 sets

Unilateral Lat Pulldowns = 30 kgs x 12 reps and 40 kgs x 12 reps

So I have some good news. My club gym is supposed to give me permission to record my workouts in the next few days. In addition to this I found an awesome gym to workout at which is close to my house. It looks a LOT like the LA Fitness I've worked out at in Dallas. It has dumbbells which go up to 140 lbs. It allows chalk and my recording and it encourages powerlifters. It is trying to gather a powerlifting crowd which is very very small to begin with. So I am all for it. I will most likely do my very first Deadlift workout on Monday.

Given this new development, I am going to be following a new template. The exercise selection at this point is very low because I am just getting back into it. Later on I will expand this selection list.

Day 1: Deadlifts, Core Training and Hand Extensions

Day 2: Pistol Squats, Pull-ups and Core Training

Day 3: Off

Day 4: Front Squats and Core Training

Day 5: Weighted Pull-ups, Dumbbell Rows, Cable Rows, Facepulls and Core Training

Day 6: Light Front Squats, Overhead Press, Unilateral Overhead Press, Arm Work and Core Training

Day 7: Off

Day 8: Off

Day 9: Repeat

Lets see what happens though...I am gonna go pay for the gym membership tomorrow. So now I will be working out at two separate gyms....some of my workouts will be at my club gym and some will be at this new gym. Let's hope it works out though....there's many a slip between the cup and the lip after all....

no more home gym?

I want a home gym but if I am going to pay so much money for some shmuck to give me manufactured barbells and plates and what not it doesn't make sense. Spending $2500 on a proper gym with internationally standardized plates and shit makes sense if I was in the US. Spending $2000 for shady equipment from shady dealers doesn't make sense. However, if this "new" gym I discovered doesn't allow me to record my videos or use chalk, then I guess it's time to set up the home gym.

I hope it all works out. Keep your fingers crossed, brother! :)

DEADLIFT TRAINING - Mesocycle 23 Week 1

Tried out the new gym today. It felt comfortable and nice. I think I did well.

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlift Work Sets:
415 lbs x 3 reps
455 lbs x 2 reps
455 lbs x 2 reps
415 lbs x 5 reps

Jackknife Pikes on a Swiss Ball: BW x 12 reps x 3 sets

Hammer Curls: 60 lbs x 5 reps x 2 sets

I'm very pleased with this workout. Everything went well and the new gym looks solid.

Here's the video:

PISTOL SQUAT TRAINING - Mesocycle 23 Week 1

A long long day...

Pistol Squats Density Training @ 13 minutes:
7 + 7 + 5 + 6 + 6 + 4 = 35 reps TOTAL
Destroyed me. This is one damn difficult exercise! I did 5 more reps than last time...so awesome!!

Bodyweight Pull-up Cluster Sets:
(BW x 3 reps x 4 mini-sets) x 5 cluster sets

Cable Wood Chops: 4 sets of 10 reps

I took the video of the entire 13 minutes of Density Training. It's up on MegaUpload.

Here's the link if anyone is interested: http://www.megaupload.com/?d=LMEYR1IV

SQUAT TRAINING - Mesocycle 23 Week 1

I was supposed to train last night at 9 pm but I decided to take a nap at 7:30 and woke up at 10. Such a silly mistake haha...

Front Squats:
275 lbs x 3 reps x 3 sets
I am pretty angry about this. I don't know about you guys but I HATE using the safety racks for Front Squats. For some reason my mind is messed up and every time I use the safety racks my form goes to shit because I invariably "cave in" and get the bar to touch the damn racks!!! So annoying. I avoided this on the first and third sets but the second set was disgusting. 275x3x3 is still big for me. Next week I'm gonna add reps. And I'm not going to use the safety racks.

Back Squats:
315 lbs x 2 reps
315 lbs x 2 reps
275 lbs x 7 reps
Wow....this was difficult!!

Dumbbell Windmills: 30 lbs x 12 reps x 4 sets

Plate Pinches: 2 plates of 10 lbs each x 30 seconds x 3 sets, 45 seconds to failure on the 4th set

Dumbbell Static Holds: 100 lbs x 30 seconds x 3 sets

Overall it was a good training session. I'm pleased and I had a very interesting discussion with the trainers at K11. Very cool guys!

Here's the video:

Ya I hear ya on the racks... usually I set it up so it's just below the full depth of my squats but then on occaision you cave forward and touch... which is also usuallly one side more than the other. So one side ends up "bouncing" back up and you have to "catch" the off balance weight... no fun.

P.S. - You sure that isn't 295lb? lol your 25lb plates look like 35lb plates.

*edit* - I see you have plates on the outside of the 3 plates for 315lb as well. Are you using kg plates and just converting to lb?

IW

It's 275 and 315. Those are all 45 lbs plates. I'm not using kilos anywhere. You must've gotten confused with the last of Back squats. I did 275x7.

I hate it when that happens by the way. You can see me caving in on rep 1 of set 2. Disgusting!!! ahahaha