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!