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!

M2 W4 Squat Day

Fall 2008 Training
Mesocycle 2 - Week 4
Squat Day

Beginning Thoughts:

I think I may have mono...****!

Workout:

Speed Squats:
@60% = 210 lbs x 2 reps x 5 sets

Heavy Squats:
315 lbs x 2 reps x 4 sets

Rack Deadlifts:
315 lbs x 6 reps
335 lbs x 6 reps
365 lbs x 6 reps
405 lbs x 3 reps

Good Mornings:
95 lbs x 6 reps
135 lbs x 6 reps

Unilateral Standing Dumbbell Shoulder Press:
40 lbs x 5 reps
50 lbs x 5 reps
60 lbs x 5 reps x 2 sets

Facepulls:
80 lbs x 10 reps x 3 sets

Pallof Press:
25 lbs x 15 reps x 3 sets

Videos:

Squats + Rack Pulls:

Overall Impression:

I have been avoiding doing my Press Day like a plague. I was supposed to do it on Sunday and its Wednesday now and I still don't think I am gonna do it. I might either skip it or do it tomorrow. But the chances of me doing it tomorrow are like 5% haha.....

I fly out to Bombay on Friday so I will either update this journal tomorrow with Press Day or on Sunday when I have my Deadlift Day. 

Cheers! 

M2 W4 Extra Workout

Fall 2008 Training
Mesocycle 2 - Week 4
Extra Workout

Beginning Thoughts:

I decided to go in and do an Extra Workout today. I wasn't in the mood for a Press Workout.

Workout:

Overhead Squats:
45 lbs x 5 reps
75 lbs x 4 reps
95 lbs x 3 reps
115 lbs x 2 reps
135 lbs x 1 rep
145 lbs x 1 rep
155 lbs x 1 rep

Unilateral Box Squats:
Density Training with Time = 12 minutes
Total Reps = 40 per leg

Unilateral RDLs:
65 lbs x 7 reps x 2 sets

Push-ups:
15 reps x 2 sets

Front Planks:
90 second test

Videos:

Overhead Squats (used a brand new camera today):

Overall Impression:

Tomorrow is Press Day. I hope you guys have had a good weekend! 

M2 W4 Deadlift Day

Fall 2008 Training
Mesocycle 2 - Week 4
Deadlift Day

Beginning Thoughts:

Ok so I worked out on Friday and was too lazy to put up my vids. I also have had a few exams for which I have not studies as hard as I should have. At this stage I am just waiting to go back home so I have absolutely NO motivation to study. I'm just biding my time till I get home. 

Anyways, I had an Econ final on Thursday which was kinda alright and my Finance exam yesterday was brutal. Oh well.....

I'm also writing a paper on World War I and World War II. I've gotten 10 pages so far. 

But, this is also what I have accomplished in the last one week:
1.) I have become nostalgic. I saw Seasons 1, 2, 3 and 4 of the old X-Men cartoons.
2.) I have watched a dozen Law and Order shows.
3.) I saw A Beautiful Mind on Wednesday night. I should have been studying for Econ at this time. 
4.) I saw Seasons 1, 2, 3, 4 and 5 of the new X-Men Evolution cartoons. WTF....I was remembering how geeky I was as a kid....I used to love that show and I still do. Nothings changed. I still think Storm is hot as hell....I am referring to Halle Berry here, guys 

Workout:

Deficit Deadlifts:
355 lbs x 2 reps x 4 sets
225 lbs x 7 reps x 1 set 

Banded Speed Deadlifts:
@ 70% = 275 lbs x 2 reps x 4 sets
+ Bands

Front Box Squats:
225 lbs x 1 rep
I was really not in the mood for this. 

Flat Dumbbell Press:
80 lbs x 5 reps x 2 sets 

DB Rows:
90 lbs x 5 reps x 5 sets
I like this exercise! 

Overhead Plate Side-bends:
10 lbs x 10 reps x 2 sets

Videos:

Deficit Deadlifts:

Overall Impression:

It was a decent workout. I went and saw The Day The Earth Stoof Still last night. Entertaining movie but I'm never watching it again thats for sure. I also saw the previews for Wolverine and Terminator 4 and those movies look really good. I will definitely go see both those movies when they come out. 

I hope y'all are having a good weekend. Cheers 

M2 W3 Squat Day

Fall 2008 Training
Mesocycle 2 - Week 3
Squat Day

Beginning Thoughts:

I was not in the mood for this workout. My hips as SO sore from Overhead Squats! I was groaning and creaking like an old man during this workout. Not to mention it was freezing walking from my room to the gym and I got soaked wet in the rain too.

Workout:

Speed Squats:
@55% = 195 lbs x 2 reps x 5 sets

Heavy Squat Singles:
@ 95% = 335 lbs x 1 rep x 3 sets
@ 90% = 315 lbs x 1 rep x 2 sets

Rack Deadlifts:
315 lbs x 6 reps x 4 sets

Good Mornings:
125 lbs x 6 reps x 3 sets

Unilateral Standing Dumbbell Shoulder Press:
50 lbs x 8 reps x 3 sets

Facepulls:
70 lbs x 10 reps x 3 sets

Pallof Press:
25 lbs x 15 reps x 3 sets

Videos:

Squats:

Overall Impression:

With final exams starting from Thursday, I've just been very busy and stressed. My form on the squats was a bit iffy because I just could not mentally focus. Next time I'll do better, I'm sure. 

I hope everyone's had a good start to the week. Good luck! 

M2 W3 Extra Workout

Fall 2008 Training
Mesocycle 2 - Week 3
Extra Workout

Beginning Thoughts:

I wanted to some heavy stuff today...But my hips are really sore. I had to do a lot of the mobility drills to get them to co-operate.

Workout:

Overhead Squats:
125 lbs x 1 rep x 3 sets
135 lbs x 1 rep x 2 sets
95 lbs x 7 reps x 1 set

Dumbbell Figure 8:
10 lbs x 15 reps x 2 sets

Front Planks:
30 seconds x 3 sets

Videos:

Overhead Squats:

Overall Impression:

I hope y'all have had a good weekend! 

M2 W3 Press Day

Fall 2008 Training
Mesocycle 2 - Week 3
Press Day

Beginning Thoughts:

I finally got a good night's sleep last night 

Workout:

Speed Pin Presses:
@ 55% = 100 lbs x 3 reps x 10 sets

Heavy Pin Presses:
135 lbs x 8 reps

Weighted Chin-ups:
BW +20 lbs x 3 reps x 4 sets
BW +30 lbs x 3 reps x 1 set
BW x 6 reps x 2 sets

Close Grip Bench Press:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
165 lbs x 3 reps
175 lbs x 3 reps
185 lbs x 3 reps
195 lbs x 3 reps
205 lbs x 3 reps

Glute Ham Raises:
7 reps x 5 sets

Reverse Lunges with Front Foot Elevated:
35 lbs x 7 reps x 2 sets

Videos:

Overall Impression:

I hope everyone's friday night was good 

I have started to eat good as of today. I had 10 scoops of peanut butter. I am happy with myself. My goal is to finish 2 huge jars of peanut butter before I leave for Bombay in two weeks..

I hope y'all have a good weekend and thanks for reading 

M2 W3 Deadlift Day

Fall 2008 Training
Mesocycle 2 - Week 3
Deadlift Day

Beginning Thoughts:

I had a Biology exam today....Didn't sleep much last night. Diet has been really shitty these days too...Junk junk and more junk. No wonder I am topping 200 lbs.

Workout:

Deficit Deadlifts:
335 lbs x 3 reps x 5 sets
175 lbs x 6 reps x 2 sets
Damn this was a hard workout. For some reason I just could not activate my glutes to do the lift. I seemed to be using my lower back more than anything. The last 2-3 sets got better but the first couple were pretty bad. 

Banded Speed Deadlifts:
@ 65% = 250 lbs x 2 reps x 5 sets
+ Bands

Front Box Squats:
225 lbs x 3 reps
I genuinely hate this exercise. 

Flat Dumbbell Press:
80 lbs x 6 reps x 3 sets
Yeah!  

DB Rows:
80 lbs x 6 reps x 2 sets
100 lbs x 5 reps x 2 sets
80 lbs x 8 reps x 1 set
I decided to do more upper back work because I think I am forgetting how important the back really is.

Overhead Plate Side-bends:
10 lbs x 10 reps x 2 sets

Videos:

Overall Impression:

Decent Workout...

M2 W2 Extra Workout 3

Fall 2008 Training
Mesocycle 2 - Week 2
Extra Workout 3

Beginning Thoughts:

I was so not into this workout. The first rep of Front Squats put me off because I just found the exercise weird....but, I powered through till the 5th set and by that time I was in such a good mood I decided to do some fun stuff 

Workout:

Front Squats:
225 lbs x 3 reps x 5 sets
I was going to do just 3x3 because I am so not used to do more than 1 rep for front squats lol....

Good Mornings:
95 lbs x 3 reps
115 lbs x 3 reps
135 lbs x 3 reps
155 lbs x 3 reps
175 lbs x 3 reps
195 lbs x 3 reps
215 lbs x 3 reps
225 lbs x 3 reps
Quality Volume Training right there...

Flat Dumbbell Bench Press:
60 lbs x 10 reps
70 lbs x 10 reps
80 lbs x 6 reps

Dumbbell Rows:
75 lbs x 5 reps
85 lbs x 5 reps
90 lbs x 5 reps

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

Videos:

Overhead Squats from Extra Workout 2:


Clips from Extra Workout 3:

Overall Impression:

I hope everyone is having a good week....

Cheers, y'all! 

M2 W2 Extra Workout 2

Fall 2008 Training
Mesocycle 2 - Week 2
Extra Workout 2

Beginning Thoughts:

I hope everyone had a good Thanksgiving break 

Workout:

Overhead Squats:
95 lbs x 5 reps x 5 sets 

Glute Ham Raises:
8 reps x 3 sets

Pull-ups:
6 reps x 3 sets

Incline Dumbbell Bench Press:
75 lbs x 6 reps x 3 sets

Standing Ab Rollouts:
3 reps x 3 sets

Videos:

Will upload them later...

Overall Impression:

I am sore as hell and I was very stiff from so many days off. 

I look forward to tomorrow's workout....

Cheers, y'all! 

M2 W2 Extra Workout

Fall 2008 Training
Mesocycle 2 - Week 2
Extra Workout

Beginning Thoughts:

I am sore as hell. I am looking forward to Thanksgiving! 

Workout:

Overhead Squats:
105 lbs x 1 rep x 5 sets
115 lbs x 1 rep x 5 sets
I was so scared doing this....this is very heavy weight for me. 

Dips:
7 reps x 3 sets

Assisted Squat Pistols
5 reps x 2 sets
I did these to a box. They were very hard.

Videos:

Overhead Squats Clip 1 with 105 lbs:


Overhead Squats Clip 2 with 115 lbs:

Overall Impression:

I hope everyone has a happy Thanksgiving! 

M2 W2 Squat Day

Fall 2008 Training
Mesocycle 2 - Week 2
Squat Day

Beginning Thoughts:

I had a 20 minute presentation (solo) and two History Quizzes today. So you can imagine I got very little sleep last night. And today was tiring as hell too.

Workout:

Speed Squats:
@52% = 185 lbs x 2 reps x 5 sets

Heavy Squat Singles:
295 lbs x 3 reps x 3 sets
315 lbs x 1 rep x 1 set
275 lbs x 5 reps x 1 set

Rack Deadlifts:
335 lbs x 5 reps x 2 sets
185 lbs x 7 reps x 1 sets

Good Mornings:
115 lbs x 6 reps x 3 sets

Unilateral Standing Dumbbell Shoulder Press:
50 lbs x 7 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 3 sets

Pallof Press:
25 lbs x 15 reps x 3 sets

Videos:

Squats:

Overall Impression:

I went really hard this workout. The 315 squat just flew up. It did not feel very heavy and on the descent I concentrated on using my hips and ass. I think this was a pretty good session. 

I am leaving for Dallas on Wednesday. Tomorrow (Tuesday) I will do my Extra Workout of this week. From the 26th of November to the 4th of December my workouts are going to be pretty random. I will label all these interim workouts as "Extra Workouts". So my next Deadlift Day (which culminates each week) is scheduled for the 5th. 

I hope everyone is having a good week  

Cheers!

M2 W2 Press Day

Fall 2008 Training
Mesocycle 2 - Week 2
Press Day

Beginning Thoughts:

I finally got a good night's sleep last night 

Workout:

Speed Pin Presses:
@ 50% = 90 lbs x 3 reps x 8 sets

Heavy Pin Presses:
135 lbs x 5 reps
155 lbs x 3 reps
175 lbs x 1 rep

Weighted Chin-ups:
BW +20 lbs x 2 reps x 4 sets
BW +20 lbs x 4 reps x 2 sets

Close Grip Bench Press:
135 lbs x 5 reps
155 lbs x 5 reps
175 lbs x 5 reps
185 lbs x 5 reps
165 lbs x 5 reps
145 lbs x 5 reps

Glute Ham Raises:
5 reps x 5 sets

Reverse Lunges with Front Foot Elevated:
35 lbs x 6 reps x 2 sets

Videos:

A bunch of different clips: 

Overall Impression:

I hope everyone had a good Friday night!  

I saw Role Models and it was an awesome movie!

M2 W2 Deadlift Day

Fall 2008 Training
Mesocycle 2 - Week 2
Deadlift Day

Beginning Thoughts:

I look forward to my mexican food tonight 

Workout:

Deficit Deadlifts:
335 lbs x 2 reps x 4 sets
225 lbs x 7 reps x 1 set
I tried REALLY hard to get my form down right. On the first vid my friend Paul (the dude who benched 225 13 times) did some funny poses for the camera lol...But, in all seriousness, I really tried to get my groove back and do this with perfection. 

Banded Speed Deadlifts:
@ 60% = 230 lbs x 2 reps x 5 sets

Front Box Squats:
225 lbs x 2 reps
I felt weird doing this for some reason. I gave up too early lol...I could've done 2-3 more reps. 

Flat Dumbbell Press:
70 lbs x 10 reps x 2 sets
Increased the weight by 10 lbs. 

DB Rows:
85 lbs x 6 reps x 2 sets

Overhead Plate Side-bends:
10 lbs x 10 reps x 2 sets

Videos:

Deficit Deadlifts:

Overall Impression:

I am determined to get 8 hours of sleep tonight. The last time I got anything more than 5 hours a night was a week ago. This madness has to stop!

I hope everyone has a great weekend. It's Friday finally! 

M2 W1 Extra Workout

Fall 2008 Training
Mesocycle 2 - Week 1
Extra Workout

Beginning Thoughts:

This is yesterday's workout....I have had a total of 11 hours of sleep this whole week. Tonight I plan on making up for this large deficit.

Workout:

Overhead Squats:
95 lbs x 2 reps x 7 sets
On set 7 I did some stupid shit...the bar drifted forward and I lost my balance. But I recovered myself and cranked out another rep. Then just for kicks I did a third rep and I completely lost my balance and the bar crashed down in front of me. So I did another set of 2 reps to total 7 complete sets. But wtf.....I cannot believe I did something so dumb. 

Dips:
6 reps x 3 sets

Assisted Squat Pistols
5 reps x 3 sets
These were damn hard...I got a video.

Videos:

Overhead Squats:

Overall Impression:

I am sore and tired. It's time for some R&R. I will be taking most of next week off owing to thanksgiving 

I hope everyone is having a good week so far...

M2 W1 Squat Day

Fall 2008 Training
Mesocycle 2 - Week 1
Squat Day

Beginning Thoughts:

This is Tuesday's late update.

I slept for 3 hours Monday night. I had a massive exam (Finance) on Tuesday which I think I did miserably in. I hate it when I study very hard for an exam and then I blank out. In any case....

Workout:

Speed Squats:
@50% = 170 lbs x 2 reps x 5 sets

Heavy Squat Singles:
295 lbs x 1 rep
315 lbs x 1 rep x 2 sets
335 lbs x 1 rep

Rack Deadlifts:
335 lbs x 5 reps x 3 sets
185 lbs x 7 reps x 2 sets

Good Mornings:
95 lbs x 6 reps x 3 sets

Unilateral Standing Dumbbell Shoulder Press:
50 lbs x 6 reps x 3 sets

Facepulls:
70 lbs x 12 reps x 3 sets

Pallof Press:
22.5 lbs x 12 reps x 3 sets

Videos:

A little bit of everything:

Overall Impression:

Today is my extra workout day. I'm gonna try pistols

I think today's workout was ok. I'm gonna reduce the weight on the rack deads...

M2 W1 Press Day

Fall 2008 Training
Mesocycle 2 - Week 1
Press Day

Beginning Thoughts:

I felt good going into today's workout...

Workout:

Speed Pin Presses:
@ 45% = 80 lbs x 3 reps x 8 sets

Heavy Pin Presses:
135 lbs x 3 reps
155 lbs x 3 reps

Weighted Chin-ups:
BW +10 lbs x 3 reps x 3 sets
BW x 5 reps x 2 sets

Close Grip Bench Press:
135 lbs x 8 reps
155 lbs x 8 reps
175 lbs x 8 reps
185 lbs x 1 rep
205 lbs x 1 rep

Glute Ham Raises:
7 reps x 3 sets

Reverse Lunges with Front Foot Elevated:
35 lbs x 8 reps x 2 sets

Videos:

A bunch of different clips: 

Overall Impression:

Tomorrow = Rest Day 

M2 W1 Deadlift Day

Fall 2008 Training
Mesocycle 2 - Week 1
Deadlift Day

Beginning Thoughts:

So its a new mesocycle  

I have been eating a lot of junk food. Over the last 3 days I have consumed 4 12" Cheese Pizza's with Extra Cheese. Complete junk.

Workout:

Deficit Deadlifts:
315 lbs x 3 reps x 5 sets
185 lbs x 6 reps x 2 sets
These were very hard and I scraped my shins many times. They're sore as hell right now.

Banded Speed Deadlifts:
@ 53% = 205 lbs x 2 reps x 5 sets
To save time I decided to do doubles and I needed a change. For the last 6 months all speed work for deadlifts has involved singles and I figured its time to switch things up.

Front Box Squats:
225 lbs x 3 reps
My hips were tired and I did not use my knee sleeves or anything. So I found this exercise a bit difficult. 

Flat Dumbbell Press:
60 lbs x 12 reps x 2 sets
This was surprisingly pretty difficult to do.

Head Supported Rows:
35 lbs x 12 reps x 2 sets

Overhead Plate Side-bends:
10 lbs x 10 reps x 2 sets

Videos:

Deficit Deadlifts, Speed Deadlifts and Front Box Squat:

Overall Impression:

I hope everyone has had a good week. Have a fun weekend, y'all! 

M1 W4 Squat Day

Fall 2008 Training
Mesocycle 1 - Week 4
Squat Day

Beginning Thoughts:

Last workout of the first mesocycle. Low volume.

Workout:

Front Squats:
225 lbs x 3 reps
235 lbs x 3 reps
245 lbs x 3 reps
255 lbs x 2 reps
Called it quits after 255. I wasn't in the mood to pursue any more "quality volume training". I wanted this workout to be relatively easy and 245 and 255 were hard. I think I am going to take a break from using knee sleeves. I need to test something....Plus, I don't want an over-dependence on these things. 

Good Mornings:
135 lbs x 6 reps x 3 sets

Unilateral RDLs:
65 lbs x 7 reps x 2 sets

Videos:

Nothing today...

Overall Impression:

I look forward to these next few days of rest and peace. I am a bit worried about my next mesocycle because it is going to be very very challenging.

I hope y'all are having a good week 

M1 W4 Extra Workout

Fall 2008 Training
Mesocycle 1 - Week 4
Extra Workout

Beginning Thoughts:

I got a good night's sleep last night finally. But, I woke up so stiff I had to work a lot on the mobility drills to get me ready for today's session..

Workout:

Overhead Squats:
70 lbs x 3 reps x 5 sets
95 lbs x 2 reps
100 lbs x 2 reps
110 lbs x 2 reps
Damn these were hard and I was so scared on the last set with 110 lbs.....I think my form was decent - not the best, but I am trying. On some of the reps I was able to keep a distinct arch on my back at the bottom but then on some others I caved in. With 95, 100 and 110 I was afraid I would cave in so I tried my best to concentrate on the arch and using my hips. My abs were sore as hell from yesterday's Standing Ab Rollouts! 

Standing Ab Rollouts:
3 reps x 3 sets

Videos:

Overhead Squats:

Overall Impression:

I look forward to tomorrow's day off!  

I hope my form was better...these OH Squats are hard as hell and that last set was a killer. 

Have a great monday, fellas! 

M1 W4 Press Day

Fall 2008 Training
Mesocycle 1 - Week 4
Press Day

Beginning Thoughts:

I was nervous about this workout..

Workout:

Press:
@ 65% = 115 lbs x 3 reps x 5 sets
@ 94% = 165 lbs x 2 reps x 2 sets

Pull-ups:
3x5

Close Grip Bench Press:
185 lbs x 5 reps x 2 sets
135 lbs x 15 reps

Facepulls:
70 lbs x 12 reps x 2 sets

Tricep Extensions:
Skipped. This exercise is stupid. 

Standing Bar Rollouts:
5 reps x 2 sets
I tried this exercise and damn it was hard. On the set I recorded, I did not get the bar to my toes. This was my mistake. Other than that I guess with time and practice I will get good at this.

Videos:

Press: 

Overall Impression:

Tomorrow is the Extra Workout Day 

M1 W4 Deadlift Day

Fall 2008 Training
Mesocycle 1 - Week 4
Deadlift Day

Beginning Thoughts:

This is the last Deadlift workout of this Mesocycle. Also, this Week is Low Volume week (mostly) so I just did my required Deadlift sets, speed deads and abs.

Workout:

Deadlifts:
@ 90% = 345 lbs x 3 reps x 3 sets
@ 82% = 315 lbs x 5 reps x 2 sets

Speed Deadlifts:
@ 65%
+ Bands
250 lbs x 1 rep x 5 sets

Cable Wood Chops:
25 lbs x 12 reps x 5 sets

Videos:

Deadlift Clips:

Overall Impression:

H I was feeling very excited about this workout but somehow I wasn't able to connect to my muscles today. I have vids of my deadlifts up but I think I threw technique right out the window and solely relied on brute strength to get the job done. I understand that sometimes this brute strength is important but somehow I feel a little guilty for not focusing as much on technique. Good news is that next week it is back to the drawing board with Deficit Deadlifts . 

I hope y'all have a good weekend. The plan for tomorrow is Press Day followed by my Extra Workout on Sunday and then Tuesday = Squat Day. 

Cheers and I hope y'all have had a good week! 

M1 W3 Squat Day

Fall 2008 Training
Mesocycle 1 - Week 3
Squat Day

Beginning Thoughts:

Tonight was a great night!  

Umm...in respect to my workout: I had zero motivation to workout.

Workout:

Box Squats:
@ 91% of 1RM
315 lbs x 3 reps x 3 sets
I took vids of Set 2 and 3. I was so not in the mood to workout and so lazy to do Cluster Sets on Front Squats (as I had planned), I decided to do this instead. Set 1 was pretty decent. 

Good Mornings:
95 lbs x 6 reps x 6 sets

Unilateral RDLs:
55 lbs x 8 reps x 2 sets

Dragon Fly Crunches:
12 reps x 3 sets

Pull Throughs:
70 lbs x 12 reps x 2 sets

Barbell Curls:
70 lbs x 6 reps x 2 sets

Videos:

A whole bunch of stuff: 

Overall Impression:

This mesocycle has me doing really bad squat days. I did not plan this correctly and I have learnt my lesson. Next Mesocycle my squat days will hopefully be better. I never plan on doing Cluster Sets for Squat or Deadlift variations ever again.

M1 W3 Press Day

Fall 2008 Training
Mesocycle 1 - Week 3
Press Day

Beginning Thoughts:

I did not feel like working out yesterday. I was bored and I had barely eaten any food. I hated this workout.

Workout:

SPress:
@ 60% = 105 lbs x 3 reps x 10 sets
135 lbs x 5 reps

Pull-ups:
5x5

Close Grip Bench Press:
185 lbs x 5 reps x 3 sets
155 lbs x 7 reps x 2 sets 

Facepulls:
70 lbs x 12 reps
80 lbs x 12 reps
90 lbs x 12 reps
100 lbs x 12 reps

Tricep Extensions:
Skipped. This exercise is stupid. 

Bar Rollouts:
8 reps x 2 sets

Videos:

None.

Overall Impression:

The only enjoyable aspect of this workout was the CGBP and Facepulls. I hate cluster sets.

M1 W3 Extra Workout

Fall 2008 Training
Mesocycle 1 - Week 3
Extra Workout

Beginning Thoughts:

I was in a bit of a grumpy mood today going into the workout...

Workout:

Overhead Squats:
65 lbs x 3 reps x 8 sets
95 lbs x 2 reps x 3 sets
I have recorded the 3 sets with 95 lbs. Somehow today my form (IMO) was pretty shitty and I could not get it right. Pretty upsetting...

Unilateral Box Squats:
12 reps x 2 sets
Push-ups:
15 reps x 2 sets

Dumbbell Step-ups:
20 lbs x 15 reps x 2 sets
Chin-ups:
5 reps x 2 sets

Dumbbell Figure 8 Crunches:
10 lbs x 17 reps x 2 sets

Walking Dumbbell Lunges:
25 lbs x 15 reps x 1 set
Front Planks:
60 seconds x 1 set

Videos:

Overhead Squats:

Overall Impression:

This was probably one of THE most tiring workouts I have ever done.

I hope everyone is having a good weekend! 

M1 W3 Deadlift Day

Fall 2008 Training
Mesocycle 1 - Week 3
Deadlift Day

Beginning Thoughts:

I got in like 5 hours of sleep last night but I was well fed for this workout...

Workout:

Deadlift Singles:
@ 92% of 1RM = 355 lbs x 1 rep x 3 sets
@ 95% of 1RM = 365 lbs x 1 rep x 2 sets
@ 97% of 1RM = 375 lbs x 1 rep x 1 set

Speed Deadlifts:
@ 65%
+ Bands
245 lbs x 1 rep x 10 sets

Bulgarian Squats:
30 lbs x 8 reps x 3 sets

Dumbbell Rows:
65 lbs x 8 reps x 3 sets

Cable Rows:
130 lbs x 10 reps x 3 sets

Cable Wood Chops:
25 lbs x 12 reps x 3 sets

Videos:

Deadlift Singles:

Overall Impression:

Happy Halloween everyone!!! 

I hope everyone has a great weekend!!!!!!!!! 

M1 W2 Extra Workout #2

Fall 2008 Training
Mesocycle 1 - Week 2
Extra Workout #2

Beginning Thoughts:

Since this "week" is actually 10 days because of my over-anxiety to begin working out ahead of time (remember I took a 5 day study break for mid-terms?) I managed to fit in another Extra Workout. Focus was the same but I did a few more exercises and quite a few supersets. Broke into a nice sweat too 

Workout:

Overhead Squats:
70 lbs x 3 reps x 5 sets
90 lbs x 3 reps x 3 sets
I won't be increasing the weight next time around. Infact, I'm gonna be reducing it a bit to work on technique more. Vids to come..

Pull-ups:
BW x 2 reps x 5 sets
BW x 3 reps x 3 sets
Supersetted with OH Squats

Unilateral RDLs:
45 lbs x 15 reps x 1 set

Dumbbell Swings:
20 lbs x 20 reps x 1 set

Push-ups:
BW x 15 reps x 2 sets
Supersetted with both Unilateral RDLs and Dumbbell Swings.

Dumbbell Figure 8:
5 lbs x 20 reps x 3 sets

Dumbbell Iron Wall with Twist
25 lbs x 12 reps x 2 sets

Videos:

Overhead Squats:

Overall Impression:

I think I've improved my overhead squats a bit. I hope that by reducing the weight next week and just focusing on technique a bit more it will help in honing in the "groove" for me. 

I hope everyone's having a good week....The weekend is still (very unfortunately) quite a few days away. 

Cheers 

M1 W2 Squat Day

Fall 2008 Training
Mesocycle 1 - Week 2
Squat Day

Beginning Thoughts:

I did not feel like working out today. My mood was bad and I had a very late night last night. Also, I had a slight fever and a bad stomach upset. I was in no mood to workout...

Workout:

Front Squats:
Cluster Sets
(225 lbs x 1 rep x 5 mini-sets) x 5 sets

Good Mornings:
105 lbs x 6 reps x 2 sets
135 lbs x 6 reps x 2 sets

Unilateral RDLs:
45 lbs x 7 reps x 2 sets

Dragon Fly Crunches:
12 reps x 3 sets

Pull Throughs:
70 lbs x 10 reps x 2 sets

Barbell Curls:
70 lbs x 6 reps x 2 sets

Videos:

Nothing for today.

Overall Impression:

I hate front squat cluster sets. **** this....miserable workout. Most of it was done half-assed. I hope tomorrow's extra workout goes smoothly.

M1 W2 Extra Workout

Fall 2008 Training
Mesocycle 1 - Week 2
Extra Workout

Beginning Thoughts:

I was looking over some of the kettlebell exercises on several websites but then I realized that the lightest kettlebell in my gym is 45 lbs. So I guess I have to build some strength before I do anything. Therefore, I just did the kettlebell exercises with light(er) dumbbells.

Workout:

Overhead Squats:
65 lbs x 3 reps x 5 sets
85 lbs x 3 reps x 3 sets

One Arm Dumbbell Swings:
20 lbs x 15 reps x 1 set

Dumbbell Halo:
20 lbs x 10 reps x 1 set

Dumbbell Seated Figure 8:
5 lbs x 15 reps x 3 sets

Dumbbell Iron Wall with Twist:
25 lbs x 12 reps x 2 sets

Videos:

Overhead Squats:

Overall Impression:

These "core" exercises killed me. I think I have really improved my overhead squat form. Tomorrow is an off day and then I'm gonna be doing my Press Day. 

I hope y'all have a good weekend! 

M1 W2 Deadlift Day

Fall 2008 Training
Mesocycle 1 - Week 2
Deadlift Day

Beginning Thoughts:

I've taken a week off because of exams and stuff. I'm back now. No more skipping.

Workout:

Deficit Deadlifts:
315 lbs x 2 reps x 4 sets
335 lbs x 2 reps
315 lbs x 4 reps x 2 sets

Speed Deadlifts:
@ 55%
+ Bands
215 lbs x 1 rep x 8 sets

Bulgarian Squats:
30 lbs x 6 reps x 3 sets

Dumbbell Rows:
60 lbs x 8 reps x 3 sets

Cable Rows:
130 lbs x 10 reps x 2 sets

Cable Wood Chops:
25 lbs x 12 reps x 2 sets

Videos:

Deficit Deadlifts:

Overall Impression:

I hope everyone's having a good week! 

M1 W1 Extra Workout

Fall 2008 Training
Mesocycle 1 - Week 1
Extra Workout

Beginning Thoughts:

I was creaking and groaning like an old man today walking into the gym. I was sore as hell.

Workout:

Overhead Squats:
Light Bar x 5 reps
45 lbs x 3 reps
55 lbs x 3 reps
60 lbs x 3 reps
65 lbs x 3 reps
75 lbs x 3 reps
85 lbs x 1 rep
95 lbs x 3 reps

Box Jumps:
5 reps x 2 sets

Military Press:
95 lbs x 10 reps x 2 sets

Hammer Strength Pull-ups:
3 reps x 2 sets

Push-ups:
10 reps x 2 sets

Reverse Crunches:
12 reps x 2 sets

Videos:

Overhead Squats:

Overall Impression:

I am looking forward to the weekend 

I hope everyone has had a good week and y'all have a fun weekend!

M1 W1 Squat Day

Fall 2008 Training
Mesocycle 1 - Week 1
Squat Day

Beginning Thoughts:

Guess who weighed in at 200 lbs today? WTF indeed....

Workout:

Front Squats:
Cluster Sets
225 lbs x (2 reps x 4 mini-sets) x 3 sets
185 lbs x (2 reps x 4 mini-sets) x 1 set
135 lbs x (2 reps x 4 mini-sets) x 1 set

SSB Good Mornings:
Weight of bar is unknown
+25 lbs per side x 6 reps x 4 sets

Unilateral RDLs:
45 lbs x 7 reps x 2 sets

Dragon Fly Crunches:
12 reps x 3 sets

Pull Throughs:
70 lbs x 10 reps x 2 sets

Barbell Curls:
70 lbs x 6 reps x 2 sets

Videos:

Front Squat Clusters:

Overall Impression:

Front Squat clusters were very tiring. I stopped after 3 sets and reduced the weight. Next week I have to do (5x1)x5. I will use 225 lbs again. On the whole I have still progressed greatly because last time I did this exercise (Phase 2 of Maximum Strength) I used 175 and 165 lbs. 

I plan on doing an extra workout tomorrow morning. Tomorrow night I will be driving with some friends to Dallas to chill at my friend's house for the weekend. It's fall break and I need a break from Trinity. Sad news is that I have 4 exams and 1 presentation next week  Good news is that I plan on watching Max Payne and Body of Lies this weekend - oh and I might even see Eagle Eye. Yes, movie buff here 

I hope everyone is having a good week