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Old 09-15-2012, 02:01 PM   #31
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Week 4 Starts

15th Sep 12

1. Full body stretch

2. Cardio: Fat burn mode, Target HR 180

3. DB Bench Press - 1*10 lb*30 reps, 1*15 lb*20 reps, 1*20 lb*15 reps, 1*25 lb*10 reps, 1*30 lb*10 reps, 1*35 lb*8 reps, 1*40 lbs*4 reps (7 sets)

4. DB Goblet Squats 1*15 lbs*15 reps, 1*20 lbs*10 reps 1*25 lbs*7 reps 1*25 lbs*7 reps 1*25 lbs*7 reps (5 sets)

5. DB Stiff Legged DL - 1*15 lbs*20 reps 1*20 lbs*15 reps 1*25lbs*10 reps 1*25 lbs*8 reps 1*25 lbs*8 reps (5 sets)

6. DB Side Bends - 3 sets

7. Lower abs - 3 sets

8. Upper abs - 3 sets

9. Cool down
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Last edited by themaster2981; 09-16-2012 at 01:54 AM.
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Old 09-15-2012, 02:06 PM   #32
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What type of cardio do you do?
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Old 09-16-2012, 12:30 AM   #33
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Quote:
Originally Posted by BendtheBar View Post
What type of cardio do you do?
Treadmill on fatburn mode with target heart rate of 180
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Old 09-16-2012, 04:52 PM   #34
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Originally Posted by themaster2981 View Post
Week 4 Starts


3. DB Bench Press - 1*10 lb*30 reps, 1*15 lb*20 reps, 1*20 lb*15 reps, 1*25 lb*10 reps, 1*30 lb*10 reps, 1*35 lb*8 reps, 1*40 lbs*4 reps (7 sets)

4. DB Goblet Squats 1*15 lbs*15 reps, 1*20 lbs*10 reps 1*25 lbs*7 reps 1*25 lbs*7 reps 1*25 lbs*7 reps (5 sets)

5. DB Stiff Legged DL - 1*15 lbs*20 reps 1*20 lbs*15 reps 1*25lbs*10 reps 1*25 lbs*8 reps 1*25 lbs*8 reps (5 sets)
When you say 40 lbs is that 2 x 40 lbs DBs or just the total load as in 2 x 20 lbs DBs?

I'm a bit confused as to why your bench presses are a lot heavier than your DL and goblet squat even though your legs, in theory, should be the stronger bodypart.
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Old 09-17-2012, 12:22 AM   #35
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When you say 40 lbs is that 2 x 40 lbs DBs or just the total load as in 2 x 20 lbs DBs?
It means 2*40 lbs DB. 1 DB is 40 lbs, so total 80 lbs.


Quote:
Originally Posted by 5kgLifter View Post
I'm a bit confused as to why your bench presses are a lot heavier than your DL and goblet squat even though your legs, in theory, should be the stronger body part.
My quads are strong and you are correct in pointing that out, but I am purposely slow on increasing weights in DL and Squats. Goblet squats, last time when I hit 50 lbs single DB, put strain on my upper back. This time i m planning to build up and then increase weight. Secondly, the knees as you know. Well, the knees are much better now.

Regarding DLs, I have very weak form and I m confused as to how to fix it.

Thanks 5KG.
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Old 09-17-2012, 07:51 AM   #36
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everything looks good, and master anyway you could film your DL?
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Old 09-17-2012, 08:17 AM   #37
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Originally Posted by RobMoriRB View Post
everything looks good, and master anyway you could film your DL?
Not sure Rob, but will try. Thanks
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POWERLIFTING - ABSOLUTE POWER
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Old 09-17-2012, 01:13 PM   #38
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17th Sep 12

1. Full body stretch

2. Light Cardio

3. DB Bench Press - 1*10 lb*30 reps, 1*15 lb*20 reps, 1*20 lb*15 reps, 1*25 lb*10 reps, 1*30 lb*10 reps, 1*35 lb*8 reps, 1*40 lbs*7 reps (7 sets)

4. DB Goblet Squats 1*15 lbs*15 reps, 1*20 lbs*10 reps 1*25 lbs*7 reps 1*25 lbs*7 reps 1*30 lbs*8 reps (5 sets)

5. DB Stiff Legged DL - 1*15 lbs*20 reps 1*20 lbs*15 reps 1*25lbs*10 reps 1*25 lbs*8 reps 1*25 lbs*8 reps (5 sets)

Initiating Endurance training from today and stopping abs work:

1. 3 mins high speed elliptical trainer

(1 min break)

2. 3 mins high speed treadmill

3. Cool down
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"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER

Last edited by themaster2981; 09-17-2012 at 01:34 PM.
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Old 09-18-2012, 08:12 AM   #39
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going great Ashish ... keep the wt. rolling ...
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Old 09-18-2012, 10:34 AM   #40
themaster2981
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themaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beast
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going great Ashish ... keep the wt. rolling ...
Thanks Ravi,
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"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER
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