A - Week 3

Full Body Training - Workout A - Week 3

Overall Impression:

Happy New Year (in advance) everyone so i weighed myself today. i weigh 81 kgs = 178 lbs. nice. thats a 5 lbs gain roughly. i need to increase carb intake. im kinda happy. not that the scale matters much. for me, its the mirror that counts.

Workout:

Deadlifts
255 lbs x 8 reps
265 lbs x 4 reps
185 lbs x 10 reps (back off set)
taken very very close to failure. i liked this. im happy.

Bench Press
185 lbs x 3 reps
90% of 1RM
i think ive found my bench groove back. my problem was gripping the bar. i havent been able to grip it correctly where the weight is distributed down the forearm.

Bulgarian Squats
40 lbs x 8 reps x 2 sets

Ab Work
- Hanging Leg Raises = 2 sets x 17 reps x 8 kgs dumbbell (17.6 lbs)
- Over Head Plate Side Bends = 2 sets x 17 reps x 5 kgs plate (11 lbs)
added 2 reps per set per exercise from friday's workout. nice. im happy. on friday, ill be focusing on some heavy negs.

Shoulder Prehab
Dip Shrugs and Scapular Retractions

I hope everyone has great plans for this new years eve happy new year in advance guys and gals

C - Week 2

Full Body Training - Workout C - Week 2

Overall Impression:

Im somewhat happy about this workout. it isnt the best ive had but its far from the worst. my diet off late has been good and i think the ab work that i am finally doing after so many months is slowly paying off.

Workout:

Military Press
132 lbs (60 kgs) x 5 reps
121 lbs (50 kgs) x 5 reps x 5 sets
I was going to try and nail 132x5x4 but something felt odd in that first set so i decided to reduce the weight. surprisingly, the remaining 5 sets werent as difficult as expected. i reckon i could've stuck to my plan if i hadnt panicked. i should've just rested for a bit and then gone back to it. ill try to get 132x5x4 next week.

Dumbbell Rows
75 lbs x 6 reps x 3 sets
smooth and easy

Seated Unilateral Dumbbell Military Press
45 lbs x 8 reps x 2 sets
i will try to progress on these next time round. i will either aim for 9 reps or increase the sets to 3.

Flat Dumbbell Bench Press
55 lbs x 12 reps x 2 sets
i did these in a Strength Speed fashion. reps were controlled but very fast.

Ab Work
- Hanging Leg Raises 8 kgs x 15 reps x 2 sets
- Over Head Side Bends 5 kgs x 15 reps x 2 sets
So i progressed on these two...i upped the reps by 2 on HLR and by 5 on OHSB. my goal with ab work is to keep increasing volume steadily for 2-3 weeks on any 2 exercises, then switching them out for another 2 exercises and then coming back to these after i apply similar progression techniques on the new exercises. i still have 1 or 2 weeks left of these 2 though. im happy im finally doing some direct ab work. i can feel my abs getting tighter and i like it. somehow though (and perhaps this is a stretch of my imagination), i feel like my waist size is increasing. is that normal? or am i just imagining this? i hope its just my imagination.

Alternate Hand Dumbbell Hammer Curls
45 lbs x 12 reps x 1 set
this was taken to failure.

Facepulls
80 lbs x 10 reps
120 lbs x 10 reps
145 lbs x 4 reps

Shoulder Prehab Work
some scapular retractions...

3 more days till 31st hope y'all have exciting new year's eve plans

B - Week 2

Full Body Training - Workout B - Week 2

Overall Impression:

i need to weigh myself. i have this feeling that my weight's increased. also, either its the effect of all the ab work or the bloat ive brought on with the carbs im consuming, but my stomach is becoming bigger and bigger and im not liking it - although i am developing some pretty hard feeling abzz..

Workout:

Squats
225 lbs x 5 reps x 5 sets
I cannot believe how I was able to do these. My form was spot on correct and the weight felt good. The last set was really tough and I had to take 2-3 breaths before the final rep. When i was on the texas method, my 5x5 max had been 245 lbs. i plan on shattering that record soon.
My form was spot on. i compared it to last week's squat session - i had walked into the gym on an empty stomach and when i worked out, i had spread my feet too far apart, etc. but today everything just sunk in right. everything was exactly as it should be. perhaps next time i will take a video.
i am thinking of either doing 235x5x5 or 200x8x3 next week. lets see.

Pull-Ups
Density Training = 10 sets x 4 reps in 10 minutes
I cannot believe i nailed this!!!

Unilateral RDLs
45 lbs x 7 reps x 2 sets

Grip Work
one set of wrist curls and one set of reverse wrist curls

Ab Work
- Hanging Leg Raises = 2 sets x 13 reps x 8 kgs dumbbell (17.6 lbs)
- Over Head Plate Side Bends = 2 sets x 11 reps x 5 kgs plate (11 lbs)

Shoulder Prehab Work
Did some scapular retraction work. very light and easy.

only a few more days left for the new year. i hope all is well with all of y'all

A - Week 2

Full Body Training - Workout A - Week 2

Overall Impression:

Merry Christmas, everyone!

Today's workout was pretty good.. Im very happy with my deadlifts. I've been hogging food. Unfortunately though, I ate my last meal 4 hours before my workout and I took too long of a nap before my workout. This kind of drained me of any energy. Thats not cool. I will try and avoid something like this happening again.

Other than the food intake timing mini-fiasco, there's nothing else special to report, guys and gals.

Workout:

Deadlifts
225 lbs x 5 reps
245 lbs x 5 reps
255 lbs x 5 reps
245 lbs x 3 reps
225 lbs x 3 reps
Im trying to think of what would be better to do next week. I want to sort of alternate perhaps between weeks of high poundage work and low poundage work. perhaps this a good idea. I'll see. For now, my goal next week will be to do 2 sets of 5 reps with 255 and perhaps use a similar pyramiding system where i pyramid up and then down.

Bench Press
Speed Strength Work
70% of 1RM
145 lbs x 3 reps x 6 sets
I want to do something different next time. I might try a few singles with 200 or so. It depends on how beat up I feel after deadlifts.

Bulgarian Squats
40 lbs x 8 reps x 2 sets

Ab Work
- Hanging Leg Raises = 2 sets x 10 reps x 8 kgs dumbbell (17.6 lbs)
- Over Head Plate Side Bends = 2 sets x 10 reps x 5 kgs plate (11 lbs)
I am keeping the volume and intensity relatively low. I do not want to have sore abs for my squat workout in 2 days. But I am proud of myself for finally taking some initiative in training teh abzz. haha.

Shoulder Prehab Dip Shrugs

This is for my shoulder prehab work. I will be doing 1-2 shoulder prehab exercises per workout. It's not too intense.

Thanks for reading, y'al!! I would like to wish everyone a very merry christmas Have a great day

C - Week 1

Full Body Training - Workout C - Week 1

Overall Impression:

im going to be changing a few things in my training program. im not sure when and im not sure what exactly but a few changes are required.

regarding diet, ive been eating plenty of food and i got 13 hours of sleep last night. that hasnt happened to me once since 8th grade. god it feels good

Workout:

Pull-ups
Density Training = 10 sets x 4 reps in 10 minutes
This was very very difficult. I think i've actually gotten weaker on these since before. I'm gonna be doing them for one more week before i switch.

Close Grip Bench Press
135 lbs x 3 reps
155 lbs x 3 reps
175 lbs x 3 reps
125 lbs x 8 reps
I liked this. I'm doing CGBP after a long time. And it feels good

Dumbbell Rows
70 lbs x 6 reps x 3 sets
Felt great!

Seated Dumbbell Unilateral Shoulder Press
45 lbs x 8 reps x 2 sets

Barbell Curls
65 lbs x 6 reps x 1 set

Ab Work
i did some hanging leg raises with 6 kgs dumbbells. 2 sets to failure around 15-20 reps odd.

Christmas is just round the corner everyone! i hope y'all are all having a fabulous holiday!

B - Week 1

Full Body Training - Workout B - Week 1

Overall Impression:

I've been eating good food and lots of it. I checked my bodyweight yesterday and im very disappointed to say that i weighed in at 175 lbs

i also did some cardio yesterday. today's workout was good and i am happy at the way my strength is improving. i think my routine may need to be slightly tweaked in maybe 3-4 weeks. i have a few possibilities but i will explore those in another post...this one is dedicated to today's workout which i am pretty pleased with.

Workout:

Military Press
132 lbs (60 kgs) x 5 reps x 3 sets
121 lbs (55 kgs) x 6 reps x 2 sets
99 lbs (45 kgs) x 8 reps x 1 set
I think the 3x5 set with 132 lbs is a PR by 2 lbs. im not sure...the bar at my gym weighs 12 kgs (weird) so actually the weight was 62 kgs which equals 136.4 lbs however i dont think thats possible. either way, im underestimating the weight and taking 132 lbs as my new 3x5 max haha i am very happy with the way this went down. all reps were controlled and not too slow. the last set of 132 was killer. i struggled on the 4th rep, lost my breathing pattern so i racked the weight, took a deep breath and cranked out 1 more rep. form was good too. elbows in front of bar.

Squats
200 lbs (90 kgs) x 6 reps x 3 sets
176 lbs (80 kgs) x 8 reps x 2 sets
My squat strength is returning slowly and steadily. this is good. I think once i reach the potential to squat somewhere along the lines of 225 for 4x6 or 5x5 i am going to have to re-arrange a few of the exercises on this full body program. this is a topic for a new post though....

Unilateral RDLs
45 lbs x 6 reps x 2 sets
I took it easy on this for today. i am being conservative this first week. I dont want to do so much that in 2 weeks i need a deload lol..

Facepulls
a few heavy sets. i didnt do too many because i have to do pull-ups day after tomorrow.

Ab Work
i did some hanging leg raises with 8 kgs and 4 kgs dumbbells. 2-3 sets to failure around 15-20 reps odd. im gonna stick to this exercise for another 2-3 weeks before i switch.

Thanks for reading y'all! Happy holidays everyone and i hope everyone's doing fine!

A - Week 1

Full Body Training - Workout A - Week 1

Overall Impression:

I just got back today morning from Houston (took a Houston-Frankfurt, Frankfurt-Bombay flight) and the last 24 hours sitting at airports and sleeping on planes has left me very dehydrated and hungry because the food on Lufthansa sucks. I did workout today and I think it was a good workout on the whole. My diet is improving and since I am now at home, I have zero excuses for the next 30 days to skip meals or not eat enough. I have lost a lot of weight and I am not too happy about it.

Workout:

Deadlifts
135x5
185x5
225 lbs x 5 reps x 3 sets
245 lbs x 1 rep
265 lbs x 2 reps
Very nice workout. My back is feeling fine. I did all the lower back stretches at the end of the workout as well. I am happy with the way my deadlift strength is slowly and steadily improving. Not very long ago I found moving 185 lbs a challenge.

Bulgarian Squats
40 lbs x 6 reps x 2 sets
This is probably one of the most boring exercises. From next week onwards I am therefore going to spend more time and energy perfecting this exercise.

Bench Press
Dynamic Effort Work
70% of 1RM
145 lbs x 3 reps x 5 sets
Felt pretty easy. The bar kinda flew up. I think that next week I will either do more sets or aim for 3x3 with 180 or 185 lbs. I might even do some 3RM attempts. I need more time to think about this.

Grip Work
I did a circuit of
- Hammer Curls
- Wrist Curls
- Reverse Wrist Curls
- Bar Pull aparts
These felt good.

Ab Work

I wasnt feeling too good today so I didnt do any serious ab work - just some basic core stuff like crunches, etc.

Thank you for reading, guys! I hope everyone is having a good week

ill + exams + future plans

hey everyone,

i know i havent been updating my journal over the last 3-5 days. i am a little under the weather at the moment and this is exam week for me so i am very very stressed. therefore i will not be working out this week at all.

i leave for bombday on the 16th and arrive on the 17th late night. therefore my next workout will be on the 18th. i will be posting regularly from there on.

my goals are the same, just in case anyone has forgotten:
1.) reduce bf% through diet
2.) get my overhead press to 185 (currently at 155 which is 90% of my bw)
3.) get my deadlift to a more respectable number (currently around 255 because of lower back injury)

however, i will not be using this upper lower split for the time being. i have been using it for around 30 weeks now and my priorities in life have kind of changed a little bit so my split has been altered. i will be doing 3 full body workouts a week from now on. with this new program i might need to deload every 6-7 weeks or so. maybe. i wont know till i actually try it out.

before i post my workout program i would like to also add that during these holidays i will be doing cardio 3-6 times a week. sometimes it will be low intensity sometimes HIIT. i am not so sure. but i will be trying harder to focus on some amount of cardio. i dont expect earth-shattering results in 4 weeks from this but every little step counts.

i would also like to add that this workout program has been arranged the way it has because i need it to be like that. if someone has suggestions regarding substituion of exercises then i am all ears but i will not changing anything in terms of muscle groups worked, etc. the basic layout of the program is:

Workout A: Full Body w/ focus on deadlifts and lower body work
Workout B: Full Body w/ focus on military press and squat work
Workout C: Upper Body only w/ focus on military press and bench assistance work

here is the workout program:

Full Body Training

WORKOUT A:
- Deadlifts
- Bulgarian Squats 2x6-8
- Bench Press speed 70%ish, proceeded by some triples every other week, or replaced by "quality volume" every several weeks with one strength-speed set at end

WORKOUT B:
- Military Press
- Squats 3-4x6-10
- Glute Ham Raises
- Facepulls

WORKOUT C:
- Pull-ups Density Training
- Close Grip Bench Press 2-3x6-10
- Rows 3-5x6-10
- Seated Dumbbell Unilateral Shoulder Press 2-3x8-12

the volume on these workouts will vary because handling full body workouts is a bit difficult. i need to start out with really low volume and then add volume slowly in order to make sure i distribute stress in a way that my body can dissipate it and allow me to recover faster.

so this is the plan and i look forward to posting again in this journal post the 18th.

thank you everyone for reading i hope those of you who have exams have the best of luck and i hope everyone is having a good week.

Upper 1, Week 30

Fall '07 - Upper 2, Week 30

Overall Impression:

its reading day before finals. i woke up really early today after only 6 hours of sleep and i had been studying from 10 am till 6:30 pm with a one hour break for lunch and then i studied from 7:30 till 9:30 and went to workout. now i dont feel like studying...might go out partying....i hate accounting. lol. however, diet today was pretty ok. im upping my protein intake.

Military Press

i did a LOT of sets for these. ill list them right from warm-up:
95x5
115x2
*work sets from now on*
135x3
140x2
145x2
150x2
155x1
120 lbs x 8 reps x 3 sets
fuck yeah! 155x1 is a new PR for me (not even my 1RM though). its also 90% of my bodyweight right now. well, 88.9% but whatever. im pretty thrilled about this. the goal with this was to do some heavy pressing work using only 5 lbs increments as the largest increment. i think i did ok. considering i was very tired when walking into the gym, im happy about this workout.

Pull-ups = 10 sets x 4 reps x 10 minutes

this was worse than last time. im gonna have to repeat this 10x4 scheme next week. shit.

Seated Barbell Shoulder Press = 95 lbs x 5 reps x 3 sets

nice. i think i need to work the midpoint of the ROM of the military press. the bar went up really slowly around there.

Lat Pull Downs 2 sets x 10 reps x 150 lbs superset with Pull Overs 2 sets x 10 reps x 45 lbs

nice!

Facepulls

80 lbs x 10 reps
100 lbs x 6 reps
120 lbs x 8 reps
140 lbs x 5 reps

Leaving Thoughts:

im pretty happy. my overhead pressing strength is pretty dencent for my bodyweight i reckon.

i hope everyone else is happy with their week so far. thanks for reading, guys

Lower 1, Week 30

Fall '07 - Lower 1A, Week 30

Overall Impression:

ok we have a slight change in my schedule...from now on, my schedule will be a 2 week rotation:

WEEK 1:
Mon - Lower 1A
Wed - Upper 2
Fri - Lower 2

WEEK 2:
Mon - Upper 1
Wed - Lower 1B
Fri- Upper 2

this will be repeated again and again...

diet has improved...i think i fall into these lapses where my diet just goes right out the window....i hate that...

Deadlifts

did quite a few sets today
135x5
185x3
205 lbs x 7 reps x 3 sets *work sets*
225 lbs x 7 reps x 1 set *work set*
i think my strength is coming along pretty nicely. i hope this continues for a while.

Bulgarian Squats = 2 sets x 8 reps x 40 lbs

god....ive finally learnt to like this exercise enough to try and maintain good form. lol

Glute Ham Raises = 2 sets x 10 reps

im getting better at these i think

Shoulder Rehab and Prehab work

did a few light sets of overhead shrugs, dip shrugs and some rehab work i have outlined in my injury thread...

Leaving Thoughts:

cool workout

i hope everyone is having a good week! thanks for reading, guys and gals.

Upper 1, Week 29

Fall '07 - Upper 1, Week 29

Overall Impression:

diet has been kinda better. i think ive been slacking off the protein a lot. i will make up for it soon.

regarding my weight, i weighed in today and i was at 176.2 lbs. funny...

Bench Press = 1 set x 1 rep x 205 lbs

this used to be my old 3RM. now its like my 1RM. which is fine - its probably because i am focussing so heavily on over head pressing. which is exaclty what i want to do so im not complaining. this is alright. the only thing which i find wierd is that it was REALLY slow. i got stuck midway and i stayed in that position forever before the bar moved up. i didnt enjoy that.

Dumbbell Rows = 5 sets x 6 reps x 80 lbs

this is by far one of my favourite back exercises - right after pull-ups

Seated Dumbbell Unilateral Shoulder Press = 2 sets x 7 reps x 50 lbs

the goal next week is 3x8x50

Lat Pull Downs = 3 sets x 8 reps x 120 lbs superset with Hammer Strength Shrugs = 3 sets x 8 reps x 200 lbs

nice...

Skull Crushers = 2 sets x 12 reps x 50 lbs superset with Pull Overs = 2 sets x 12 reps.

felt good. i figure i need to do more tricep work

Facepulls

90 lbs x 6 reps
100 lbs x 6 reps
120 lbs x 6 reps
120 lbs x 6 reps

Leaving Thoughts:

nice workout.

i hope everyone is having a good week! thanks for reading, guys and gals.

Lower 1, Week 29

Fall '07 - Lower 1, Week 29

Overall Impression:

my diet has been pretty awful lol...im having way too many dark chocolates :-p

Deadlifts = 3 sets x 9 reps x 185 lbs, 1 set x 4 reps x 205 lbs

overall poundage was very high. more volume than last time.

Bulgarian Squats = 2 sets x 8 reps x 40 lbs

i hate this fucking exercise!

Glute Ham Raises = 2 sets x 8 reps

i was just bored. next time ill do more than 2 sets. i also yawned during this exercise. not cool. i must've looked retarded....

Ab Work

2 supersets:
1.) static holds on the floor with lat pull down sit-ups
2.) overhead plate side bends and flat pistons
for a few sets close to failure. it was fun.

Forearm Work

Triset:
1.) One Arm Barbell Curls
2.) Wrist Curls
3.) Reverse Wrist Curls
same as last time. i did 20 lbs for 3 sets of 10, 30 and 15 reps respectively. it was fun.

Leaving Thoughts:

it was a cool workout. i think perhaps from next time i can start working out in the 200s for deads. either way, i liked today's workout a lot.

i hope everyone is having a good week! thanks for reading, guys and gals.

Upper 2, Week 29

Fall '07 - Upper 2, Week 29

Overall Impression:

all i ate this weekend was steak, potatoes and grapes. my bodyweight has shot up from 175 to 183. how the heck does that happen? i bet most of it is fat.....i wonder why it doesnt appear that way to me though...

Military Press = 2 sets x 6 reps x 130 lbs, 1 set x 5 reps x 130 lbs, 1 set x 2 reps x 135 lbs

so 3x6x130 didnt go quite as well as planned. i needed help for the 6th rep on the last set so im not counting it. its moved up from last week which is a good thing. next week i will try for 3x6x130 and then 1x4x130 too. the 135 lbs set was just to see where i stand. im happy

Pull-ups = 10 sets x 4 reps in 10 minutes

this was ridiculously difficult! i am definitely going to repeat this set-rep scheme next week. for sure!

Military Press = 3 sets x 8 reps x 95 lbs

im tired of doing unilateral and bilateral dumbbell work. ive been doing that successfully for over 16 weeks now. its time to change things up. i did some more press work to improve the bottom part of the lift. it felt good. next week i will try 4x8x95.

Lat Pull Downs 2 sets x 10 reps x 150 lbs superset with Dumbbell Pull Overs 2 sets x 10 reps x 45 lbs

same as last week. i was really tired and i had to rush this.

Leaving Thoughts:

it was a cool workout. im happy

happy monday everyone. i hope y'all had a good thanksgiving!

Upper 1, Week 28

Fall '07 - Upper 1, Week 28

Overall Impression:

im logging this in a day late. i worked out on tuesday since i wanted to get 2 workouts in this week.

Bench Press = 2 sets x 10 reps x 155 lbs

i dont understand why but it looks like i have completely lost my groove on flat bench pressing. i feel very wierd doing the lift. i guess this is more psychological. im just trying to figure out why this is happening and how do i go back to being comfortable doing bench work.

Barbell Rows = 5 sets x 10 reps x 135 lbs

felt good

Seated Dumbbell Unilateral Shoulder Presses = 3 sets x 7 reps x 50 lbs

this is getting more and more difficult to progress on lol

Dumbbell Rows = 3 sets x 10 reps x 65 lbs SUPERSET with Fat Bar Lat Pull Downs = 3 sets x 6 reps x 120 lbs

this felt great!

Leaving Thoughts:

it was a pretty good workout. im happy.

have a happy thanksgiving everyone!

Lower 2, Week 28

Fall '07 - Lower 2, Week 28

Overall Impression:

i decided to do oly squats today. after almost 3 months i am coming back to squatting. needless to say the weights were light.

Squats

free hand x 25 reps
bar x 10 reps
135 x 10 reps
185 x 8 reps x 3 sets
135 x 3 reps x 3 sets
135 x 10 reps

im very surprised that i could remember how to squat properly. i had no trouble with my technique whatsoever. everything was near to perfect form-wise. my only concern is that my wrists hurt doing so many reps and on set 2 when i unracked the bar my right shoulder hurt. but this is probably because im squatting after almost 3 months. so my wrists are not used to holding the bar and my shoulder isnt used to supporting the bar at all. it will go with more practise. regarding today's squats: my old 4x10 max on squats was 185 i think. its wierd..when i had a 295x4 max my 4x10 max was 185 lol. so anyways, it appears that i have no lost as much strength as i thought i would have. the goal right now is to get my groove completely back and then to aim for 225 for 4x10. i am not focussing right now on heavy squats. all i am interested in is my overhead press and deadlift increasing steadily.

Unilateral RDLs = 2 sets x 8 reps x bar

my thighs were smoked from the squats and i wanted to be conservative regarding this since im doing it after a big compound exercise. however, next time ill add weight to this.

Shoulder Rehab Work

boring

Ab Work

did 4-5 exercises 1-2 sets of low reps.

Leaving Thoughts:

im pretty excited right now. after almost 3 months i am returning to big lower body exercises so im anxious to see where i can go from here.

i dont know if i will be working out for the rest of this week because of thanksgiving, etc so if i dont update this journal for a while: i wish all of you who have take the time out to read my journal a happy thanksgiving!

Upper 2, Week 27

Fall '07 - Upper 2, Week 27

Overall Impression:

im really happy with my diet off late. here is what i had today:

10:30 am wake up
10:30 to 12:45 3 scoops of whey in gatorade
1:00 pm to 2:30 pm lunch*
3:00 pm to 6:00 pm 3 scoops of whey in gatorade
6:30 to 8:00 pm dinner*
8:30 to 10:30 3 scoops of whey in gatorade
10:30 chicken sandwhich
slept @ 4 am

lunch and dinner was the same today. here is what i ate:
carrot strips (8)
lettuce
cottage cheese
humus
20 pieces of hot wings
1 banana
1 apple

it was really filling. those chicken wings are tough to get down!!

anyways, here's the workout a day late:

Military Press = 3 sets x 5 reps x 130 lbs, 2 sets x 5 reps x 95 lbs

this wasnt as easy as i expected it to be but it wasnt too difficult either. i think i did well.

Pull-ups = 13 sets x 3 reps in 13 minutes

next time its gonna be 10x4 in 10 minutes. this was pretty easy. i think with 10x4 ill have to repeat that.

Flat Dumbbell Press = 2 sets x 10 reps x 60 lbs

i decided to change from unilateral presses just for this session. next time im going back to uni work for 3x12x50

Lat Pull Downs 2 sets x 10 reps x 150 lbs superset with Dumbbell Pull Overs 2 sets x 10 reps x 45 lbs

felt good.

Leaving Thoughts:

it was a cool workout. enjoyable.

i hope everyone is having a good week thanks for reading y'all!!

Lower 1, Week 27

Fall '07 - Lower 1, Week 27

Overall Impression:

my weekend in dallas was awesome...i worked out on saturday...did a few chest exercises (light) and i did cardio for 45 minutes and i did boxing for 45 minutes. it was fun. this week is pretty chilled. im going to do cardio regularly this week and the next for sure.

Deadlifts = 1 set x 10 reps x 185 lbs, 3 sets x 7 reps x 135 lbs

very cool. my back is slowly getting stronger. the bar is moving fast and my form is good. nothing was taken to failure. next time im going to do 1x10x205 and 4x7x135.

Bulgarian Squats = 2 sets x 7 reps x 40 lbs

i think my form is really shitty in this. i hate this exercise. its getting the set-up thats the biggest challenge. mentally.

Glute Ham Raises = 4 sets x 8 reps

i kept the distance between the pad and the foot rest to a minimum so that my lower thigh (near the knee) was in touch with the pad and that made it a whole lot more difficult. ill take a vid of this next time.

Ab Work

2 supersets:
1.) static holds on the floor with lat pull down sit-ups
2.) overhead plate side bends and flat pistons
for a few sets close to failure. it was fun.

Forearm Work

Triset:
1.) Reverse Wrist Curls
2.) Wrist Curls
3.) One Arm Barbell Curls
all with 20 lbs barbell for 3 sets of 25 reps all to failure. i want my forearms to grow bigger haha....

Leaving Thoughts:

im pretty happy with the workout. my deadlift strength is slowly and steadily building up and i think very soon i will be repping 225+

happy monday everyone i hope y'all have a good week ahead of you!

Full Body

Fall '07 - Full Body, Week 26

Overall Impression:

so being a lazy guy i didnt workout yesterday. and this weekend i am going to be visiting Dallas with some friends. so i decided to go workout today and do a full body routine.

this entire week i have barely gotten any sleep.
monday - 4 hours
tuesday - 3 hours
wednesday - 2 hours
thursday - 4 hours (hopefully)

im so fucking dead tired. i am just waiting for this weekend.....

diet has been good though. i have not been slacking off on that. i can see improvements already.

i havent been doing cardio coz im so busy with work....i will try and make it next week though.

Front Squats = 3 sets x 5 reps x 135 lbs

first time doing these since my stint with DC Training 1 year ago...damn these are rough on the shoulders!!! i felt this exercise more in my glutes than any other muscle. wierd...

Incline Bench Press = 3 sets x 3 reps x 165 lbs

next week i am gonna nail 175 for 3x3.

JS Rows = 3 sets x 5 reps x 115 lbs

i think my form was good and my lower back didnt feel anything bad.

Unilateral Romanian Deadlifts = 2 sets x 8 reps x 55 lbs

this was awesome!!!

Seated Unilateral Dumbbell Shoulder Press = 2 sets x 7 reps x 50 lbs

i felt weak...

Glute Ham Raises = 2 sets x 15 reps

Facepulls = 3 sets x 6 reps x 80 lbs

Leaving Thoughts:

i need sleep. this is affecting my workout and im not liking it....

have a good weekend everyone!

Upper 2, Week 26

Fall '07 - Upper 2, Week 26

Overall Impression:

very nice workout today. i got vids too. well, 1 vid haha..

diet was clean. the only sad thing is that this week i have:

4 exams
2 quizes
2 presentations
1 paper

and i havent done anything. i slept for 2 hours last night and im most likely going to sleep for even less time tonight. which sucks. but anyways..on with the workout:

Military Press

ok so the goal was to take 135 lbs and do as many sets as i feel like of as many reps as i feel like but to make sure that form does not break down and i do not go to failure but i am very close to hitting failure. so after my warm-ups, i did:
1.) 135 x 4
2.) 135 x 2
3.) 135 x 4
4.) 135 x 3
5.) 135 x 1
6.) 135 x 1
this was good. i got a vid of set 3. im waiting for youtube to scan it. i am very happy with my progress on this. weighing in at 175, 135 lbs for an overhead press is like 40 lbs lighter than my bodyweight. im pretty happy. my shoulders felt pretty strong. my video is out here: OHP 135x4

Pull-ups = 20 sets of 2 reps in 20 minutes

i am going to be doing a density training plan set up by Coach Ethen Reeve to improve my pull-ups. it is a 9 week block where i do a particular number of pull-ups in a timed interval.
this week i did 20 sets of 2 reps in 20 minutes. that means 2 pull-ups at the top of every minute. yes, i do use a stopwatch. this is the plan:
20 sets of 2 reps for 20 minutes
13 sets of 3 reps for 13 minutes
10 sets of 4 reps for ten minutes
8 sets of 5 reps 8 minutes
7 sets of 6 reps for 6 minutes
6 sets of 7 reps in 5 minutes
5 sets of 8 reps in 5 minutes
4 sets of 10 reps in 4 minutes
3 sets of 13 reps in 3 minutes
except this doesnt always happen. it takes time and many a time i will have to repeat the set-rep scheme for a few weeks. which is fine.
today's pull-ups were good and pretty easy. i was tired by the end of it but im not sure whether 13x3 is possible. im afraid i would fail.

Flat Dumbbell Unilateral Press = 3 sets x 10 reps x 50 lbs

felt awesome! next week im doing 3x12x50.

Lat Pull Downs 2 sets x 8 reps x 150 lbs superset with Dumbbell Pull Overs 2 sets x 8 reps x 55 lbs

yes, a bodybuilder type finisher for this session.

Leaving Thoughts:

it was a cool workout. now, i have tons of stuff i need to do...

thanks for reading everyone and i hope y'all have a less stressed week than me (not that im very stressed out....which is perhaps the problem).

Lower 1, Week 25

Fall '07 - Lower 1, Week 25

Overall Impression:

good workout. my diet has become pretty good. just in case anyone wants to know this is what i ate today:

- wake up: 9:30 am
- sipped my protein shake mixed in gatorade (3 scoops) from 10:00 till 12:30 pm
- ate some pasta with plenty of green and black olives with chicken and shrimp. also ate an apple and a bowl of salad with some nuts. this was very heavy.
- drank 2 scoops of whey with 1/2 a gatorade + 1/2 water from 2 to 4:30 pm
- drank 2 scoops of whey with gatorade from 4:30 to 6:30. this is during workout.
- swallowed 4 taurine pills at 6:30 pm
- plan for tonight is going out to eat dinner a thai restaurant at 7:30 and then seeing a movie, etc and probably getting a late night snack around 3-4 in the morning. from now till then apart from the dinner ill just be having a lot f water.

this is my diet. it probably looks pretty bad but compared to before this is like a 180 degree turnaround for me. i never used to eat fruits or veggies. my carbs were low. i ate too much fat. i drank too much coke. now none of that shit. i can begin to see small - very small changes to my physique already. im giving this 3-4 months max before i can attain my goal of 12% bf. the way i see it: the longer it takes me to reach that while gaining muscle, more permanent will the change be.

also, just incase anyone wants to know how my diet was 2 weeks ago on this friday (i remember):
- wake up @ 9:00 am
- starve from 9 till 1 pm
- 1 pm lunch: smoked brisket
- 3 pm: 1 scoop whey
- 4:30 go for workout
- 6:30 post workout, eat 5 BCAA pills.
- go out for dinner
- drink water
go to sleep

yeah, thats how bad things had gotten. no wonder ive gone from 188 to 175 lbs. but its fine. im going to be backing off the scale for a few months and im going to look at the mirror to see progress. im not a bodybuilder but as ive mentioned before, my current short term goals are:
1.) get to 12% bf
2.) hit a 225 lbs deadlift
3.) overhead press 185 lbs

anyways, time for the workout:

Deadlift = 1 set x 8 reps x 145 lbs, 1 set x 13 reps x 135 lbs

this felt really light and easy. i liked this. the 8 rep set was easy. i could have done a LOT more. good thing i didnt. i can see the 225 lbs being closer than expected. next week im going to do 155x8 and 135x15. then im aiming for 165x8 and 145x10 or something like that. basically 2 sets: one heavy with progression the other more like a light back off set. nothing to failure of course.

Bulgarian Squats = 2 sets x 8 reps x 30 lbs in each hand

this exercise feels VERY wierd to me. i dont like it.

Glute Ham Raises = 2 sets x 10 reps, 1 set x 10 reps x 10 lbs

next week ill get 1 set of 10 reps with my bodyweight and then 2 sets of 10 reps with me holding the 10 lbs plate.

Ab Work

6 sets for abs. 4 exercises supersetted. here u go:
A1: Static Holds: untimed
A2: Lat Pull Down Sit-ups: 3 sets x 8 reps x 60 lbs
B1: Leg Pistons: 3 sets x 12 reps
B2: Overhead Side Bends with plates: 3 sets x 10 reps x 10 lbs

Neck Exercise on Hammer Strength Machine

something new i did just to see how it feels. very light work.

Leaving Thoughts:

i feel positive about this session. i think it went off well and i did everything without doing anything stupid so im happy. my back is feeling better and after those sets of deads i kinda felt invincible and a part of me wanted to load 225 onto the bar but i refrained from giving in to my stupid impulsive feelings.

thanks for reading everyone and i hope y'all all have a great weekend

Upper 1, Week 25

Fall '07 - Upper 1, Week 25

Overall Impression:

wierd workout...

Bench Press = 2 sets x 2 reps x 190 lbs

something just didnt feel right to me. i did my warm-ups and right from the start i knew something wasnt right. my body didnt feel right and i was moving the bar way too slowly. even 135 lbs felt like a ton. so i did a little shoulder rehab workout just to warm up the muscles and then continued my warm-ups but to no avail. so i was supposed to do 10 sets of 3 reps with 190..i mean, ive gotten 10x3x185 twice now but i couldnt do the 3rd rep on both sets with 190. ever since ive fallen sick my strength levels have plummetted on the bench press. all my other exercises are improving. this is the second workout in a row where my bench has become considerably weaker. im not very happy about this.

Seated Unilateral Shoulder Press = 3 sets x 7 reps x 50 lbs

wow. 50 lbs is a milestone lol. this was very easy though. i was conservative on this. next time ill try 3x8 or 3x9. most likely 3x9.

High Cable Rows = 4 sets x 8 reps x 140 lbs

i attached the v-bar onto the lat pulldown machine at the top and did my rows where my back was roughly 15-30 degrees from the floor. it felt good. light and easy. next time ill try for 4x10.

Unilateral Low Pulley Rows = 2 sets x 12 reps x 32.5 lbs

this was a sort of new exercise for me and it was pretty good. i think 32.5 was a fairly decent weight. 37.5 would have been a bit too tough i think.

Facepulls = 3 sets x 12 reps x 90 lbs, 1 set x 8 reps x 100 lbs

these felt awesome! my traps should hopefully get huge doing these lol.

Leaving Thoughts:

im not sure why my bench press is getting weaker. maybe i need a break from benching. maybe not. lets see.

only 2 more days before the weekend. happy halloween everyone!!!

Lower 2, Week 25

Fall '07 - Lower 2, Week 25

Overall Impression:

diet has improved a lot. im eating plenty of good food. what i do need to eat more is fruits and veggies. my short term goal is to get to 10-12% bf.

Squats

free hand x 25
bar x 20
135x8
185x6
205x5
225x1
- i called it a day after 225. something didnt feel right and i didnt want to push myself unnecessarily.

Pull Throughs = 4 sets x 8 reps x 60 lbs

i strained my back again while doing these because my grip slipped and i yanked my torso up and strained my back. its a really sad accident. damnit. i dont think its very bad but i wont know for sure till i wake up tomorrow. if its hurt again im going to be really pissed.

Shoulder Rehab Stuff

i havent been doing this off late so i did some shoulder rehab exercises.

Ab Circuits

i did 2 supersets. one involved static ab work and the other involved a movement. i dont know what the names are though....

Leaving Thoughts:

i hope to god this hasnt re-injured me.

i hope y'all are having a good time. mondays always suck lol...

Upper 2, Week 24

Fall '07 - Upper 2, Week 24

Overall Impression:

ok i have some stuff i have to go over.

a few weeks before i left mumbai to come back to school here in the states. i weighed in at 185 lbs. this is around 8-10 weeks ago. so today i went and weighed myself again. and i measured myself in the morning.

here's what i used to be 8-10 weeks ago:
Arms = 15
Chest = 41.5
Waist = 37
Thighs = 24
Calves = 13.5

and right now this is where i am at:
Arms = 15
Chest = 43
Waist = 36
Thighs = 23
Calves = 15

but here's the shocking part: i used to weigh 185 before. now i weight a fucking 177! how the fuck does that happen? im trying to reach 200 and i just got set back by 10 lbs lol....i hate this....

the only plus point in all this is that i look soooo much better now than when i was at 185. im looking leaner and way more muscular. while thats cool im still trying to figure out how i lost so much weight. i have a few ideas:

1.) my diet went to crap in terms of volume of food consumed around 4 weeks ago. but i managed to get all my protein though.

2.) i fell sick and lost weight

3.) since i took my weight atleast 10 weeks ago, the regular cardio ive been doing 3x a week could be paying off.

4.) i just shed a shitload of muscle.

i dont know which it is but im gaining strength on most of my lifts. its just that i feel weak now that im at 177. its all mental i know...but fuck....going from 185 to 177 isnt funny.

anyways, enough whining...time to talk about lifts:

Military Press = many sets

i didnt feel very good doing presses today. i dunno why. a shitty start to a good workout though. here's what i did:
Set 1 = 6 reps x 130 lbs
Set 2 = 5 reps x 130 lbs *breathing incorrectly fucked up my form*
Set 3 = 5 reps x 130 lbs *breathed incorrectly again*
Set 4 = 3 reps x 135 lbs *got frustrated so decided to do some non-failure training for 1 set*
i wish i had just stuck to my required 130 for 4x6 volume but when the second and third sets went bad i got pissed. i was really breathing incorrectly. i completely lost my groove. and this lift is supposed to be my favourite!

Pull-ups = 6 sets x 4 reps x BW

these felt awesome!

Flat Dumbbell Unilateral Press = 3 sets x 12 reps x 45 lbs

this is a new PR i think. it felt great.

Dumbbell Rows = 2 sets x 3 reps x 70 lbs

i wanted to do some pulling movement and thought this might be good but then i got scared that ill tweak my back again so i went very conservative with the weight and i also did just 2 very very light sets. but the two sets felt pretty good

Leaving Thoughts:

im going to make it a point to eat more food. i know im getting all my protein per day and more or less my diet has been good so far. on the whole however i think this was a good workout.

anyways, i hope everyone had a good week. thanks for reading guys. i hope y'all have a good weekend and those of u who are my facebook friends are gonna see some sweet pics of this coming weekend

Lower 1, Week 24

Fall '07 - Lower 1, Week 24

Overall Impression:

yeah baby!! deadlift day finally lol.....

ok so i skipped monday's workout because i was too lazy. yes, ive become lazy. HOWEVER, i made up for it because i did the lower 1 workout today instead and i also did cardio yesterday and on sunday. both days i did some GPP work and i ran 2 miles. you have no idea how difficult it is to run 2 miles straight (for me that is). and i ran the 2 miles AFTER the GRPP work lol.

so today was deadlift day. my first day doing deads in over a month. the workout was ok and went as planned. im just trying to wonder how im going to feel tomorrow. the thing with these injuries is that after the workout u think ur fine but then u wake up the next day and then u realize that u've re-injured urself. i hope to god that hasnt happened. i was damn conservative today so even if i do wake up in pain the pain will go in a short while. either way, it felt good to do deads and stuff.

Deadlifts = 2 sets x 7 reps x 135 lbs

these were easy as fuck. i could've done 20 reps straight with this. but, i made sure my form was spot on and i am trying very hard to be patient. it is a let down from doing 300+ but i have finally accepted that it is pointless for me to chase the golden ring of 315.....im just going to approach deads like im doing them for the first time in my life - which is exactly why i will be doing very basic low volume workouts on these for a while.

Bulgarian Squats = 2 sets x 6 reps x 20 lbs db's in each hand

i think i hurt my lower back a little bit when i reached down to grab the dumbbells on set 1. but, i learnt my lesson and i kept the dumbbells in my hands for set 2. i just hope its not a serious injury....it doesnt feel like it...right now that is.

Glute Ham Raises = 3 sets x 6 reps x BW

i got a fucking catch on my left ass-ham. fuck. it hurt. but i stretched it and now its fine lol.

Barbell Curls = 1 set x 3 reps x 90 lbs

so i decided to do some bicep work. and i used a bodybuilding pyramid scheme which i had used last around 2 years ago when i did Arnold Schwarzenegger's beginner 1 training program:
Set 1 = 15 reps x 50 lbs
Set 2 = 12 reps x 60 lbs
Set 3 = 10 reps x 70 lbs
Set 4 = 5 reps x 80 lbs
Set 5 = 3 reps x 90 lbs --->>> i called this the work set.
my forearms are fucking pumped lol....im very desperate to increase the size of my forearms. i want really massive forearms.

Leaving Thoughts:

diet wise ive been in good shape. im finally eating a lot of food.

supplement wise i have news. because ive noticed that my weightgainer is giving me a huge bloat, i have shifted to using simple whey protein for the time being. trueprotein's Hydrolyzed Whey Protein High Grade is what im using. lets see how it works. i mixed it with my powerade and i sipped it before, during and after my workout. im going to make this into a habit.

i just hope i dont wake up with a huge pain in my lower back tomorrow. maybe i should have done some back extensions. fuck.

anyways, i hope everyone is having a good week. only 2 more days before the weekend everyone

thanks for reading everyone!

Upper 2, Week 23

Fall '07 - Upper 2, Week 23

Overall Impression:

ok so the fever went away tuesday night. i probably have some residue fever and a few side effects like food not tasting right, etc which will go in 2-3 days. my strength levels are fine and i feel pretty good. thankfully. im happy the weekend has come

Military Press = 3 sets x 6 reps x 130 lbs, 1 set x 5 reps x 95 lbs

a new PR once again. Single Progression: added 1 rep to every set. Next week the goal is to nail 4x6x130.

Pull-ups = 6 + 4 + 4 + 4 + 4 = 22 reps

felt great!

Dips = 3 sets x 8 reps x BW

i was supposed to do dumbbell presses but all the benches and the 45's had been taken by people. yes, the gym was crowded. so i decided to do dips instead. i havent done these since my DC Training days. they felt ok but i have to comment on 2 things. im not sure if they're ok for my shoulders. (2) when i do these i feel my triceps hurting because they're being squooshed maybe right at the top. i wonder if this is normal for when u first start out doing dips?

Leaving Thoughts:

looking forward to the weekend

next week im going to ease back into lower body work. starting with deadlifts. slowly and steadily.

i wish everyone a smashing weekend

Upper 1, Week 23

Fall '07 - Upper 1, Week 23

Overall Impression:

i fell very ill on sunday night. i had a very high fever and then yesterday i was weak and i threw up twice. and i had fever too. i also had the chills. i have no idea why this happened. but, i worked out inspite of all of this. i figured that if i workout ill be able to generate enough heat to beat the chills. my room temperature was @ 80 and i was still shivering. fuck. yesterday was painful. but then i worked out and had a long hot shower and i felt much better.

im pretty unwell today as well but i feel much better than i did yesterday. however i havent recovered completely and i am still feeling a little weak. i guess in 1-2 days ill be fine.

Bench Press = 5 sets x 3 reps x 185 lbs

so i was going to do 10x3 with 185 today (repeat of last week) but the bar was moving so slowly that i called it quits after set 5. my techinique was good though: its just that the bar was moving VERY slowly. i could have easily done 5 more sets but decided against it. something just didnt feel right. the bar has never moved this slowly for me.

Flat Dumbbell Bench Press = 3 sets x 12 reps x 45 lbs

worked up to a nice sweat here.

Cable Rows = 3 sets x 12 reps x 90 lbs

felt pretty good. called it a day after this.

Leaving Thoughts:

i got dizzy during my workout many many times. i didnt faint or anything but i did get dizzy. good news is that the fever broke last night. so im going to be good to go in 1-2 days max.

thanks for reading everyone. i hope y'all are having a better week than me

Upper 2, Week 22

Fall '07 - Upper 2, Week 22

Overall Impression:

so fall break is finally here!!!

went for a frat party last night - superhero/superho dressed up like Master Windu

anyways, i slept in till like 12:30 pm today and i just got back from the gym...it was a good workout. new PR on militaries. i made this workout short because of my lower back pain. i dont want to push things. and my back is improving but very little at a time.

diet has been great off late....except on wednesday...i didnt feel like eating anything. wierd.

Military Press = 3 sets x 5 reps x 130 lbs, 1 set x 10 reps x 95 lbs

yup: new PR!!! 130 felt ok. i wore a belt because i was afraid i might fuck my back up. i didnt fuck it up though. i have a vid of set 2. will post in 1-2 days. next week ill be nailing 3x6x130. atleast thats the plan.

Pull-ups = 6 sets x 4 reps

new PR here too. i did not go to failure. the 4th rep on every set was 1 rep short of failure which means that if i had attempted a 5th rep i would have failed.

Leaving Thoughts:

im all ready for the weekend now....i plan on relaxing and having some fun... just got done with 5 tests in 4 days so i defintiely wont be studying lol....

regarding my progress: i think im doing pretty ok. im not as dedicated to the gym anymore but i am aware of that and i am purposely not that dedicated - in the sense that i am conscious of me not being dedicated but im not doing anything to get determined again. im just letting myself go for now....which is why im not going to complain about everything. the way i see it, im no longer obsessed about my progress, but at the same time i am eating healthy food and i am also sticking to my rough plan on progression on my upper body lifts. until my lower back heals there is very little else i can do.

i hope everyone is having a good friday. thanks for reading guys and i hope y'all have a good weekend

Upper 1, Week 22

Fall '07 - Upper 1, Week 22

Overall Impression:

ok so i havent worked out in a week. i did not even do cardio last week. last week was actually spent having the time of my life with this girl....

so anyways, this week is plagued by exams (3) and lucky for me fall break is this weekend so that means im going to austin to party

onto more serious things...

1.) diet has been great for the most part. although i havent worked out or done any cardio (cardio = running ) over the last week i have made sure my diet is good.

2.) last week i injured my lower back again playing american football with a bunch of 220 lbers.....that tackle was nasty lol....so this means im not going to do ANY lower body work for a while. i want to give this time to heal. i tried the approach of lifting light weights but that didnt help. so im trying a new approach.

3.) my lower back right now is SO much better. its much better than where it was 3-5 weeks ago. im very happy about this. i want to rest for another week or two and then get back into the game slowly and steadily.

regarding today's workout: it was pretty good. im very happy with it.

Bench Press = 10 sets x 3 reps x 185 lbs

new PR!!! whoooo-hooooo

fuck i cant believe my old 3x3 max 5 weeks ago was 185 and now my 10x3 max is 185....thats fucking amazing! but next week im going to carry forward this 185.....i took a few extra seconds on the last 2-3 sets....no biggie though.

Lat Pull Downs = 3 sets x 12 reps x 160 lbs

Unilateral Dumbbell Seated Shoulder Press = 3 sets x 9 reps x 45 lbs

increased 1 rep per set from last time. thats good. shoulders feel strong.

Ab Circuit = 2 circuits x 10 reps per exercise x 4 exercises

the four exercises i did were:
1.) lying leg raises + reverse crunches combo
2.) ab pistons
3.) standing overhead plate side bends with 10 lbs
4.) standing plate side bends with 25 lbs
my abs are getting stronger and harder......i hope

Leaving Thoughts:

the plan for this week is pretty simple. i will be doing cardio (here cardio = running) on tuesday (tomorrow), wednesday and thursday. then friday ill do upper 2. hopefully. its fall break so i might go partying instead...

u know...its very strange. i like weightlifting and i still believe im lifting smart but im balancing my lifting with more of a social life. not in the sense that if i lifted more regularly i would not have a social life but more as in i am lifting irregularly because i know i can get away with it for a while. once it catches up to me i will be more regular. and since my lower back is hurt its probably a good idea for me to just back off, let my body heal and then pound the weights again....i know when i get back to squatting and deadlifting i will have lost a LOT of strength but im fine with that. it does not upset me. life is like this. its much better to accept these set backs as set backs and learn to work around them rather than through them.

i will update my journal everyday regarding the cardio....so far my bodyfat has reduced visibly but i think ive gained a few pounds my biggest fear is that in the hopes of losing some belly fat i will end up losing muscle around my shoulders, thighs, chest, back, etc....i dont want that to happen lol...but if it does, the cure is simple: stop cardio and increase food intake.

sorry for making this so long but its been a week since my last update lol....

i hope y'all are all having a good week so far....today was just monday

cheers and thanks for reading

Upper 1, Week 21

Fall '07 - Upper 1, Week 21

Overall Impression:

very cool workout. my bench press has improved a lot in the last 4-5 weeks.

diet over the weekend was REALLY bad. i think my diet on EVERY weekend is just getting worse. on saturday all i ate the whole day and night was 2 slices of cheese pizza. thats it. and on sunday i ate some sushi. but today i hogged on over 18oz of meat. well...that should help a bit...

Bench Press = 10 sets x 3 reps x 180 lbs

new PR yet again! ok i have a few things to talk about regarding this.
1.) before i began the 10x3 set-rep scheme 5-6 weeks ago, my MAX on the bench press for 3x3 was 185. and now my 10x3 is at 180. thats pretty decent progress IMO. and 180 was not all that difficult. infact it was easier than 175.
2.) my form on the bench press has changed. i dont know if its for the good or bad but my grip has become more narrower. i just realized this today on my last 2-3 sets actually. before i used to place my ring finger on the ring on the oly bar. now my little pinky finger is behind that. its not completely narrow grip but its quite close. i dont know whether its wise to change grips because im progressing quite well at the moment.

Cable Rows = 2 sets x 10 reps x 120 lbs

Unilateral Dumbbell Seated Shoulder Press = 3 sets x 8 reps x 45 lbs

this was pretty easy. next time ill be able to knock out 3x10x45.

Leaving Thoughts:

i think it was a pretty good workout. im looking a little leaner. ill try and squeeze in cardio this week but i dont think i have the time. lets see.

i hope everyone has had a good weekend. thanks for reading guys!