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Old 02-07-2013, 04:58 AM   #141
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Originally Posted by themaster2981 View Post
6th Feb 2013, Week 2 day 2
Bench press 6 sets
Warm up with 3 sets using bar only

Work sets
7x20 kgs 5x25 kgs 3x30 kgs 3x30 kgs 1x35 kgs 1x35 kgs

Squats 5 sets
10x20 kgs 6x40 kgs 4x50 kgs 2x60 kgs 1x70 kgs (Failed attempt)

Deadlifts
5 sets of 5-7 reps with 20 kgs weight. Working on below average form.

Machine rows
3 sets of 10 - 12 reps
Strong working Ashish ... Since you are doing all the 3 lifts in a single day, don't exert yourself too much ... As Steve had already pointed out that you should work on your form right now ... wt. will come along ... keep lifting and stay healthy brother ...
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Old 02-07-2013, 05:39 PM   #142
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how you like machine rows over barbell?
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 02-08-2013, 12:37 PM   #143
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how you like machine rows over barbell?
Hey Rob,

Machine rows are for my upper back, I feel a strain there after I lift. It gets better with machines rows.
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Old 02-08-2013, 12:44 PM   #144
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08-Feb-2013

Week 2 Day 3

Full body stretching 8 - 10 mins

Bench Press

Warm up sets

x15
x15
x15

Work sets

10x20kgs
7x25kgs
3x30kgs
3x30kgs
3x30kgs
3x30kgs

Squats

10x20kgs
8x30kgs
5x40kgs
3x50kgs
2x60kgs
2x60kgs (extra set)

Deadlift

5 sets of 8-12 reps with 20 kgs weight

Machine rows

3 sets of 10-12 reps

Push ups

3 sets 7-10 reps

Skip rope

x20
x50
x30

Cool down.
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Last edited by themaster2981; 02-09-2013 at 11:26 AM.
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Old 02-08-2013, 04:58 PM   #145
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Keep moving forward TM. You can do this.
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Old 02-09-2013, 04:08 AM   #146
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Keep moving forward TM. You can do this.
Thanks steve, just being patient and keeping it steady.
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Old 02-09-2013, 07:25 AM   #147
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Originally Posted by themaster2981 View Post
08-Feb-2013
Week 2 Day 3
Full body stretching 8 - 10 mins
Bench Press
Warm up sets
x15 x15 x15

Work sets
10x20kgs 7x25kgs 3x30kgs 3x30kgs 3x30kgs
3x30kgs

Squats
10x20kgs 8x30kgs 5x40kgs 3x50kgs 2x60kgs 2x60kgs (extra set)

Deadlift
5 sets of 8-12 reps with 10 kgs weight

Machine rows
3 sets of 10-12 reps

Push ups
3 sets 7-10 reps
Strong session Ashish ... keep progressing brother ...
Are you following Korte's 3X3 ... Format is quite similar except those asst. exercises ...
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Old 02-09-2013, 08:02 AM   #148
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Originally Posted by ravimolasaria View Post
Strong session Ashish ... keep progressing brother ...
Are you following Korte's 3X3 ... Format is quite similar except those asst. exercises ...
Thanks Ravi Bhai, you are correct, I am following Korte's 3x3.
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Old 02-09-2013, 01:34 PM   #149
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Good job man, keep it up!
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Old 02-09-2013, 07:25 PM   #150
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Doing good TM.Keep lifting!
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