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Old 10-08-2012, 11:21 AM   #81
ravimolasaria
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Quote:
Originally Posted by themaster2981 View Post
Actually I am surprised that I reminded you of something, you are the next Ronnie Coleman.
Actually our friend Jonathan Byrd (JB) here has had a pec muscle injury and he suggested me to give enough time to stretch before starting heavy exercises.
All and all, I am just trying to stick to basics.
Stretching / warmup is important that we only know when we get injured ... I admit that I too missed it some time ... but after that shoulder injury I make a point to to 10-15 min. of stretching before picking up wt. ...
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Old 10-08-2012, 01:50 PM   #82
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8th Oct 12

1. Full body stretch (10 mins)

2. Light Cardio

3. DB Bench Press

1*20 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lbs*5 reps

4. DB Goblet Squats

1*30 lbs*15 reps
1*35 lbs*12 reps
1*40 lbs*10 reps
1*40 lbs*10 reps
1*45 lbs*8 reps


5. Machine rowing for upper back

3 sets of 15 each

6. DB Stiff Legged DL

1*35 lbs*12 reps
1*35 lbs*10 reps
1*40 lbs*8 reps
1*40 lbs*8 reps
1*45 lbs*5 reps (5 sets)



For Endurance (Post Lifting)

1. 5 mins high speed elliptical trainer

(1 min break)

2. 4 mins high speed treadmill

(1 min break)

3. Push ups 3 sets of 10 each with 1 min break after each set
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Old 10-09-2012, 12:25 AM   #83
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Quote:
Originally Posted by themaster2981 View Post
8th Oct 12
1. Full body stretch (10 mins)
2. Light Cardio
3. DB Bench Press
1*20 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lbs*5 reps

4. DB Goblet Squats
1*30 lbs*15 reps
1*35 lbs*12 reps
1*40 lbs*10 reps
1*40 lbs*10 reps
1*45 lbs*8 reps

5. Machine rowing for upper back 3 sets of 15 each
6. DB Stiff Legged DL
1*35 lbs*12 reps
1*35 lbs*10 reps
1*40 lbs*8 reps
1*40 lbs*8 reps
1*45 lbs*5 reps (5 sets)

For Endurance (Post Lifting)
1. 5 mins high speed elliptical trainer
(1 min break)
2. 4 mins high speed treadmill
(1 min break)
3. Push ups 3 sets of 10 each with 1 min break after each set
That's lot of reps and wt. movement ... great going Ashish ... keep the ball rolling ...
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Old 10-10-2012, 02:35 PM   #84
themaster2981
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10th Oct 12

1. Full body stretch (10 mins)

2. Light Cardio

3. DB Bench Press

1*20 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lb*5 reps
1*50 lbs*5 reps

4. DB Goblet Squats

1*30 lbs*15 reps
1*35 lbs*12 reps
1*40 lbs*10 reps
1*40 lbs*10 reps
1*45 lbs*8 reps


5. Machine rowing for upper back

3 sets of 15 each

6. DB Stiff Legged DL

1*45 lbs*8 reps
1*45 lbs*8 reps
1*45 lbs*8 reps
1*45 lbs*8 reps
1*50 lbs*5 reps (5 sets)



For Endurance (Post Lifting)

1. 5 mins high speed elliptical trainer

(1 min break)

2. 4 mins high speed treadmill

No Push ups Today due to forearm Pain
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Old 10-11-2012, 07:55 AM   #85
ravimolasaria
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Quote:
Originally Posted by themaster2981 View Post
10th Oct 12
3. DB Bench Press
1*20 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lb*5 reps
1*50 lbs*5 reps

4. DB Goblet Squats
1*30 lbs*15 reps
1*35 lbs*12 reps
1*40 lbs*10 reps
1*40 lbs*10 reps
1*45 lbs*8 reps


5. Machine rowing for upper back

3 sets of 15 each

6. DB Stiff Legged DL

1*45 lbs*8 reps
1*45 lbs*8 reps
1*45 lbs*8 reps
1*45 lbs*8 reps
1*50 lbs*5 reps (5 sets)
One step at a time ... going very good Ashish ... nice progression ... hope that forearm pain is nothing major ... keep lifting buddy ...
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Old 10-11-2012, 08:15 AM   #86
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Hope that forearm pain was nothing.
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Old 10-13-2012, 03:03 AM   #87
themaster2981
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Quote:
Originally Posted by ravimolasaria View Post
One step at a time ... going very good Ashish ... nice progression ... hope that forearm pain is nothing major ... keep lifting buddy ...
Quote:
Originally Posted by BendtheBar View Post
Hope that forearm pain was nothing.
I hope the same. I will do push ups today and see.

Thanks Guys,
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POWERLIFTING - ABSOLUTE POWER
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Old 10-13-2012, 12:49 PM   #88
themaster2981
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Join Date: Apr 2012
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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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13th Oct 12 (Commencement of 8th (last) week)

1. Full body stretch (10 mins)

2. Light Cardio

3. DB Bench Press

1*25 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lb*5 reps
1*50 lbs*5 reps

4. DB Goblet Squats

1*45 lbs*8 reps
1*45 lbs*8 reps
1*50 lbs*5 reps
1*50 lbs*5 reps
1*50 lbs*5 reps


5. Machine rowing for upper back

3 sets of 15 each

6. DB Stiff Legged DL

1*45 lbs*8 reps
1*45 lbs*8 reps
1*50 lbs*5 reps
1*50 lbs*5 reps
1*50 lbs*5 reps (5 sets)



For Endurance (Post Lifting)

1. 5 mins high speed elliptical trainer

(1 min break)

2. 4 mins high speed treadmill

(1 min break)

3. Push ups 3 sets of 10 each with 1 min break after each set
__________________
Johnnie Walker - Keep Walking

"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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Old 10-13-2012, 06:17 PM   #89
BendtheBar
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Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
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Join Date: Jul 2009
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Training Exp: 20+ years
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Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
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Great 8 weeks. Good progress.
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Old 10-14-2012, 08:55 AM   #90
ravimolasaria
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Points: 27,548, Level: 98 Points: 27,548, Level: 98 Points: 27,548, Level: 98
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Join Date: Feb 2012
Location: India
Posts: 18,034
Training Exp: 10
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Whatever makes me strong
Reputation: 1044958
ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!
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Quote:
Originally Posted by themaster2981 View Post
13th Oct 12 (Commencement of 8th (last) week)
3. DB Bench Press
1*25 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lb*5 reps
1*50 lbs*5 reps

4. DB Goblet Squats
1*45 lbs*8 reps
1*45 lbs*8 reps
1*50 lbs*5 reps
1*50 lbs*5 reps
1*50 lbs*5 reps

6. DB Stiff Legged DL
1*45 lbs*8 reps
1*45 lbs*8 reps
1*50 lbs*5 reps
1*50 lbs*5 reps
1*50 lbs*5 reps (5 sets)
very good progression in last 7 weeks Ashish ... What's your plan after this week ... ? Hopefully you do find a proper gym to take your workout to next level ... keep lifting brother ...
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