M3 W2 Squat Day

Fall 2008 Training
Mesocycle 3 - Week 2
Squat Day

Beginning Thoughts:

Wow....It's been over a week since I've been home now. Time really flies by sometimes!

Workout:

Speed Squats:
@75% = 120 kgs (264 lbs) x 2 reps x 8 sets
Boy was this hard. My speed on the last 3 sets was really good but for some reason Set #5 was a grinder.

Good Mornings:
90 kgs (200 lbs) x 4 reps x 9 sets

Reverse Lunges using Front Squat Grip:
30 kgs x 8 reps x 2 sets

Unilateral RDLs:
30 kgs x 11 reps x 2 sets

Barbell Rows:
50 kgs x 10 reps
60 kgs x 10 reps
70 kgs x 10 reps
80 kgs x 6 reps

Overhead Dumbbell Side Bends:
10 kgs x 10 reps x 2 sets

Videos:

Nothing for today.

Overall Impression:

I hope everyone has a great New Year's eve and a prosperous New Year!

M3 W2 Press Day

Fall 2008 Training
Mesocycle 3 - Week 2
Press Day

Beginning Thoughts:

I am still pretty unwell

Workout:

Bench Press Singles:
90 kgs (200 lbs)
100 kgs (220 lbs)
90 kgs (200 lbs)
90 kgs (200 lbs)
90 kgs (200 lbs)
100 kgs (220 lbs)
90 kgs (200 lbs)
105 kgs (235 lbs)
90 kgs (200 lbs)

Pull-ups:
5 reps x 5 sets
This was gay...

Unilateral Dumbbell Press:
26 kgs x 6 reps x 3 sets

Push-ups:
BW x 15 reps x 3 sets

Inverted Rows:
BW x 10 reps x 3 sets

Dumbbell Figure 8:
10 lbs x 10 reps x 3 sets

Videos:

I forgot to take my camera or my phone to the gym....silly mistake.

Overall Impression:

Good day, fellas

M3 W2 Deadlift Day

Winter 2008 Training
Mesocycle 3 - Week 2
Deadlift Day

Beginning Thoughts:

I was running a high fever today morning and around 2 pm I developed this miserable cold which won't go away. I sneezed 30 times in an hour. I hate this.

Workout:

Anderson Squats Singles:
115 kgs (253 lbs)
120 kgs (264 lbs)
115 kgs (253 lbs)
125 kgs (275 lbs)
120 kgs (264 lbs)

Banded Deadlifts:
Double Looped Bands
@ 50% = 91 kgs (200 lbs) x 2 reps x 4 sets
@ 55% = 96 kgs (211 lbs) x 2 reps x 4 sets
With the double loop this was hard as hell! I think the tension in each band must have exceeded 80 lbs. It was a battle to do this and the whiplash while lowering the bar was pretty intense. This was very very hard.

Unilateral Box Squats:
Density Training @ 12 minutes
7 + 7 + 7 + 7 + 7 + 7 + 7 = 49 reps

High Cable Rows:
70 kgs x 6 reps
75 kgs x 6 reps
80 kgs x 6 reps
85 kgs x 6 reps
75 kgs x 10 reps

Head Supported Dumbbell Rows:
20 kgs x 12 reps x 3 sets

Bar Rollouts:
10 reps x 3 sets

Videos:

Anderson Squats + Banded Deadlifts:

Overall Impression:

It was an alright workout....I want to rest and recover now...Hopefully this cold will go by tomorrow. The workout made my fever disappear so I hope the cold follows...I think the cold is an allergy though..

M3 W1 Extra Workout

Fall 2008 Training
Mesocycle 3 - Week 1
Extra Workout

Beginning Thoughts:

I weighed myself in today. 90 kgs. That is 198 lbs. When I left Bombay in August (that is nearly 4 months ago) I weighed 82 kgs or 181 lbs. So in these last 4 months, I have gained 17 lbs. LOL...I wish all of it was pure lean muscle.

Workout:

Overhead Squats:
65 kgs (145 lbs) x 3 reps x 3 sets
45 kgs (100 lbs) x 5 reps x 3 sets
Boy was this hard. I am sore as hell from yesterday's Squat workout and I cannot walk without my hammies and ass hurting!

Chin-ups:
BW x 3 reps
+ 4 kgs x 3 reps
+ 6 kgs x 3 reps
+ 10 kgs x 3 reps
+ 14 kgs x 3 reps
+ 18 kgs x 2 reps
+ 20 kgs x 1 rep
BW x 8 reps
BW x 6 reps
Wow this was hard hell!!!

Front Planks:
30 seconds x 3 sets
90 seconds x 1 set

Videos:

Overhead Squats:

Overall Impression:

Merry Christmas, everyone!

M3 W1 Squat Day

Fall 2008 Training
Mesocycle 3 - Week 1
Squat Day

Beginning Thoughts:

It is Christmas Eve today!

Workout:

Speed Squats:
@65% = 105 kgs (231 lbs) x 2 reps x 12 sets
This was bloody hard!

Good Mornings:
80 kgs (176 lbs) x 4 reps x 5 sets

Reverse Lunges using Front Squat Grip:
30 kgs x 8 reps x 3 sets

Unilateral RDLs:
30 kgs x 7 reps x 3 sets

Barbell Rows:
50 kgs x 8 reps
60 kgs x 8 reps
70 kgs x 8 reps
80 kgs x 6 reps

Overhead Dumbbell Side Bends:
10 kgs x 10 reps x 3 sets

Videos:

Nothing for today.

Overall Impression:

I just wanted to say thanks for reading this journal and have a merry christmas!

M3 W1 Press Day

Fall 2008 Training
Mesocycle 3 - Week 1
Press Day

Beginning Thoughts:

I am doing an Upper Body Workout after a loong time!

Workout:

2 Board Press:
@ 90% = 100 kgs (220 lbs) x 1 rep x 6 sets
@ 95% = 105 kgs (231 lbs) x 1 rep x 2 sets

Pull-ups:
Density Training @ 20 minutes
2 reps x 20 sets

Unilateral Dumbbell Press:
26 kgs x 5 reps x 3 sets

Push-ups:
BW x 15 reps x 3 sets

Inverted Rows:
BW x 10 reps x 3 sets

Dumbbell Figure 8:
10 lbs x 10 reps x 3 sets

Videos:

Press:

Overall Impression:

Cheers, guys!

M3 W1 Deadlift Day

Winter 2008 Training
Mesocycle 3 - Week 1
Deadlift Day

Beginning Thoughts:

I got back to Bombay at 4:00 am today. I took a 2 hour nap before my gym session. I slept a lot on the plane though - I love sleeping on planes: it makes me feel like as if I am in a cradle. I love it when there is turbulence haha...

Workout:

Anderson Squats:
@ 92% = 115 kgs (253 lbs) x 1 rep x 6 sets
@ 100% = 125 kgs (275 lbs) x failure x 2 attempts
I failed at hitting 275 lbs. I failed while coming up. The bar slid down my body both times.

Speed Deadlifts:
@ 50% = 90 kgs (198 lbs) x 2 reps x 7 sets

Unilateral Box Squats:
Density Training @ 12 minutes
6 + 6 + 6 + 6 + 6 + 6 + 6 = 42 reps

High Cable Rows:
75 kgs x 6 reps x 4 sets

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

Bar Rollouts:
8 reps x 3 sets

Videos:

Anderson Squats:

Overall Impression:

It was a pretty decent workout. I wish I had gotten those singles with 125 kgs. That would've been swell! Oh well...next time...

Have a good weekend everyone!