Hello everyone :)

I hope y'all are having a good week....So, to update this journal with today's workout...

But before I begin, I want to say that I weighed myself today and I was 180 lbs. So minus the shoes, clothes, etc I reckon I must hover around 178. Pretty cool.

Ok, so in addition to this: I have been doing cardio regularly in the last 1-2 weeks. It's all thanks to my gf who forces me to go running with her on the track. Initially, I used to run 1 lap (thats 1/4th of a mile) then walk 1 lap then run 1 lap, etc...all the while she kept running for 8 laps straight....So my point is, I have gradually built up stamina and I now do some HIIT type work on some days and just low intensity jogging on other days. It's not set in stone because some days I run and some days I don't. In any case: I don't go running on my own...it's damn boring lol. So, I am proud to announce that I have been running sufficiently to reduce muscle soreness and at the same time I am trying to not over-do it because I don't want to mess up my workouts which are taxing as it is. So, if I do HIIT type cardio, I do it for 15-20 minutes...and if I do low intensity cardio I do it for 30-45 minutes.

Moving on from all the cardio-talk,

Today was Upper 2. I started off the workout with Standing Unilateral Dumbbell Push Presses super-setted with Close Grip Chin-ups. I used 50 lbs for the push presses however since I have never really done a true push press, I tended to kinda press the weights up most of the time. However, I learnt by my last set how to push it up using the force of my hips. Next week I will most likely use 60's. As for the Chin-ups: these were hard. I did not use any straps or rest my feet even once.

The second superset consisted of Push-ups and Rows. Both were really cool. I'm doing push-ups after almost a year lol....It felt so weird. Next time I might elevate my feet to increase resistance. I used 70 lbs for the rows this workout but I'm going to move onto 75's or 80's next time.

Last superset consisted of Cable Shoulder Extensions and Side Planks. Good news is that my shoulder felt good after doing those extensions. I used on 7.5 lbs per arm and focussed on maintaining good form (I'm always shit scared about my shoulders) and on the first 3-4 reps I heard both my shoulders "crackle" (like how you can crackle your knuckles?) so many times I got worried. But then by the last few reps on the first set itself the crackling had stopped and the movement was smooth and controlled (it had always been smooth though...just not smooth-sounding lol). The great news is that I nailed the required 3 sets of 30 seconds side planks :D

Since I always begin my wrap-ups of these workouts with impressions of my diet and then I move onto the actual, training...I won't make an exception today. Diet has been really "cheaty" lol...I ate pizza last night for dinner, and I am having a pint of icecream right now (post workout). Hagen Daz Coffee :D haha....But, my diet will be squeaky clean this weekend...

In terms of training, today's workout was pretty decent. I have the next 3 weeks to improve on this stuff.

Have good day tomorrow fellas and thanks for reading!

Hey y'all...how's everyone's Saturday going?? :)

I went in and did my Lower One workout today. My diet has been pretty good actually. I'm kinda proud of myself lol...Nothing much to report here other than the workout. I got a big test on Monday so I'm gearing up to study for that lol...

Started out with Box Squats. Last time I had taken 245 for sets of 4 on this lift. Today, I took 275 for almost the same volume. This was brutally hard and I felt like throwing up twice. I have videos of the first and last set. 275 was really hard. This was one of those times where right after the first set I'm sitting there scratching my head wondering how I'm going to go through so many more sets! The first set was hard as hell and as I look at my log right now, I'm noticing that my Rest Intervals ranged from 4 minutes to 6 minutes between sets. I know that I timed this stuff because if I didn't rest that long no way would I have been able to nail those squats.

This was followed by some Speed Deadlift...Last time I had used ~50% of my 1RM (365 lbs) and taken 185 lbs for doubles. Today I was supposed to take 55% and do the same set-rep volume...However, because last time my speed was less and I wasn't being as explosive, I took a wee bit lighter than 55%. I took 195 lbs instead of 200. I have 2 videos of this too...the first set and then the last set. Between this Box Squats and Speed Deadlifts I took a 7 minute break. I think this rest helped me greatly.

Following this was some walking lunges, some reverse crunches and then some plank work. I love ab work :D

Box Squat First Set: http://s81.photobucket.com/albums/j2...t=BS1275x4.flv
Box Squat Second Set: http://s81.photobucket.com/albums/j2...t=BS2275x4.flv
Speed Deadlift First Set: http://s81.photobucket.com/albums/j2...t=DL1195x2.flv
Speed Deadlift Second Set: http://s81.photobucket.com/albums/j2...t=DL2195x2.flv

I look forward to tomorrow's Upper One. It should be fun :) As for today...This was a Medium week and next week is going to be a Very High Volume workout so I'm kinda dreading it lol...

Have a great weekend everyone!