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Old 01-01-2014, 03:12 PM   #1
kitarpyar
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Default My lifting log

New year, new log. Determined not to get side tracked no matter what the circumstances. Nuts and bolts of what I am trying to do -

Routine: Fullbody 3x week
Main lifts: Cleans, Squat, Bench or OHP, Barbell Rows. Deads thrown in 1x week
List of other lifts: Front squat, French Press, Curls, Pull ups
Some ab work every day

Reps/Sets
High rep, low weights work for 6 weeks, to build up some work capacity. Think of going heavy after that.

Cardio: Taekwondo, 3x week + odd sprints

Diet: 3 meals, lots of salad, meat, milk, eggs, cream, fruits. Small portions of rice or bread.

Goals:
Physique goals: (by April end)
Current bodyweight is a slightly flabby 189 lbs. Get down to a solid 175 lbs
Lifting goals: (by April end, 1RM)
OHP - BW
Bench - 225 (2pps)
Squat - 315 (3pps)
Deadlift - 405 (4pps)

I will be working out in the university gym. Gym's closed today, so lifting starts tomorrow.
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Old 01-02-2014, 08:30 PM   #2
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Hey after it Ray.
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Old 01-02-2014, 09:36 PM   #3
kitarpyar
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Quote:
Originally Posted by BendtheBar View Post
Hey after it Ray.
You bet! The journey (re)started tonight.

Day 1: 2nd Jan 2014

Cleans
bar x 20
95 x 10
115 x 2 sets x 5

OHP
bar x 15
95 x 2 sets x 10

BB Rows
bar x 20
105 x 2 sets x 10

Bench
bar x 15
105 x 2 sets x 10

Squat
bar x 15
135 x 2 sets x 10

Crunches
2 sets x 15

Weights felt light, but felt rather winded. Sticking to high reps for next 6 weeks may be a good decision after all.
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Old 01-03-2014, 04:52 AM   #4
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Quote:
Originally Posted by kitarpyar View Post
New year, new log. Determined not to get side tracked no matter what the circumstances. Nuts and bolts of what I am trying to do -

Routine: Fullbody 3x week
Main lifts: Cleans, Squat, Bench or OHP, Barbell Rows. Deads thrown in 1x week
List of other lifts: Front squat, French Press, Curls, Pull ups
Some ab work every day

Reps/Sets
High rep, low weights work for 6 weeks, to build up some work capacity. Think of going heavy after that.

Cardio: Taekwondo, 3x week + odd sprints

Diet: 3 meals, lots of salad, meat, milk, eggs, cream, fruits. Small portions of rice or bread.

Goals:
Physique goals: (by April end)
Current bodyweight is a slightly flabby 189 lbs. Get down to a solid 175 lbs
Lifting goals: (by April end, 1RM)
OHP - BW
Bench - 225 (2pps)
Squat - 315 (3pps)
Deadlift - 405 (4pps)

I will be working out in the university gym. Gym's closed today, so lifting starts tomorrow.
In for some new PR ....
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Old 01-03-2014, 04:55 AM   #5
ravimolasaria
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Quote:
Originally Posted by kitarpyar View Post
Day 1: 2nd Jan 2014

Cleans bar x 20 95 x 10 115 x 2 sets x 5
OHP bar x 15 95 x 2 sets x 10
BB Rows bar x 20 105 x 2 sets x 10
Bench bar x 15 105 x 2 sets x 10
Squat bar x 15 135 x 2 sets x 10
Crunches 2 sets x 15

Weights felt light, but felt rather winded. Sticking to high reps for next 6 weeks may be a good decision after all.
Great start Pratik .... Smart decision to start light and then pick up some wt. Keep up the great work brother ...
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Old 01-03-2014, 02:33 PM   #6
kitarpyar
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Cardio Day 1: 3rd Jan 2014

Taekwondo is yet to start, so it was running and the stationary bike.

1 mile run: 10 minutes 44 seconds
3 mile stationary bike: 14 minutes 07 seconds
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Old 01-03-2014, 05:00 PM   #7
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Nice work, Kitarpyar!
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Old 01-03-2014, 05:27 PM   #8
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Excellent goals. Good luck with it
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Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 01-04-2014, 03:23 PM   #9
BendtheBar
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Quote:
Originally Posted by kitarpyar View Post
Cardio Day 1: 3rd Jan 2014

Taekwondo is yet to start, so it was running and the stationary bike.

1 mile run: 10 minutes 44 seconds
3 mile stationary bike: 14 minutes 07 seconds
Solid work.
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"Let bravery be thy choice, but not bravado."


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Old 01-05-2014, 12:13 AM   #10
kitarpyar
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Quote:
Originally Posted by 5kgLifter View Post
Nice work, Kitarpyar!
Thanks 5kg

Quote:
Originally Posted by Tannhauser View Post
Excellent goals. Good luck with it
Thanks Tann

Quote:
Originally Posted by BendtheBar View Post
Solid work.
We should start competing in terms of cardio
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