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Old 07-01-2013, 04:31 AM   #41
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Quote:
Originally Posted by themaster2981 View Post
26th June 2013
Squats Day
1. Warmup with Cycling and Body stretching - 15 mins

2. Barbell Squats - 6 sets
12x20 kgs 8x40 kgs 7x60 kgs 5x80 kgs 3x90 kgs 3x90 kgs (Had hit 100 kgs PR last week, but decided not to train at max and halted at 90 kgs)

3. Leg Extension - 4 sets of all plates
4. Leg Curls - 4 sets of progressive loading
5. Calf Raises - 5 sets - all till failure
Smart training Ashish ... keep up the good work ...

Quote:
Originally Posted by themaster2981 View Post
28th June 2013
Shoulders and Triceps
1. Stretching and Body Warmup
2. Seated Military Press - 5 sets
Warm up with bar
x15

Work sets
12x5 kgs 12x10 kgs 12x15 kgs 8x20 kgs 6x25 kgs

3. Dumbbell Inclined press - 4 sets of progressive loading - Last set with 15 kgs Dumbbells

4. Dumbell Front Raises - 4 sets of progressive loading - Last setswith 12.5 kgs Dumbbells

Triceps

CGBP - 4 sets
12x20 kgs 12x20 kgs 10x25 kgs 8x30 kgs

Lying triceps extension - 4 sets
12x5 kgs 8x10 kgs 8x10 kgs 6x15 kgs

Pulley Push Down - 4 sets of progressive loading
Going great at the moment ... make the most of it ... keep pushing your limits brother ...
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Old 07-02-2013, 09:12 AM   #42
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01st July 2013

Bench and Back

1. Warm ups and Bodystretching - 10 mins

2.Bench Press - 8 sets

Warm up with bar
x15

12x20 kgs
8x30 kgs
5x40 kgs
5x40 kgs
5x40 kgs
5x40 kgs

Deload to max reps

12x20 kgs
12x20 kgs

3. DB Bench Press - 4 sets of 12.5 kgs dumbbells with 10 -12 reps each

Did not want to exert due to inner right triceps pull on Friday.

4. Chest dips - 4 sets of 4 reps each

Triceps did not hurt so I did the exercise.

5. Seated Machine Rows - 5 sets of progressive loading

Overall Rating - Good. Icing has helped the triceps to recover and minimizing pain. Still icing for safety.Squats tomorrow.
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Old 07-05-2013, 10:47 AM   #43
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After a few days of family get together etc., I am back in the gym.

5th July 2013

Shoulders and Triceps Day

Just to reiterate last week, same day I strained in right inner triceps and shoulders when doing military presses. I as wary of doing shoulder work today, but decided to go ahead.

1. Warmup and Full body stretching - 10 mins

2. Seated Barbell M. Presses - 4 sets

Warm up with bar

x15
x15

Work Sets

15x10 kgs
10x15 kgs
6x20 kgs
6x20 kgs

No pain, better form and more confidence.

3. Dumbbell Incline Press - 4 sets

12x10 kgs DB in each hand
8x12.5 kgs DB in each hand
8x12.5 kgs DB in each hand
6x15 kgs DB in each hand

4. Dumbbell Front Raises - 4 sets

10 reps with each hand x 7.5 kgs DB
10 reps with each hand x 7.5 kgs DB
8 reps with each hand x 10 kgs
8 reps with each hand x 10 kgs

Could have gone heavier but refrained and played it safe.

5. CGBP - 4 sets

12x20 kgs
12x20 kgs
7x30 kgs
7x30 kgs

6.Lying Triceps Extension - 4 sets

10x10 kgs
10x10 kgs
5x15 kgs
5x15 kgs

Followed by 4 sets of Pulley push down and Abs work.

Overall Rating - Good. Felt nice and pumped. Iced the area after training. Deadlifts tomorrow.
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Last edited by themaster2981; 07-05-2013 at 10:50 AM.
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Old 07-05-2013, 06:24 PM   #44
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Smash the deadlifts and get healthy!
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Old 07-05-2013, 11:58 PM   #45
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Quote:
Originally Posted by BendtheBar View Post
Smash the deadlifts and get healthy!
Thanks steve.
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Old 07-06-2013, 02:44 AM   #46
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Going good Ashish ... hopefully that shoulder thing is nothing to worry about ...
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Old 07-06-2013, 12:30 PM   #47
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I lifted last evening as the log shows and my wife wanted to do some shopping so she pressed me to go to gym early. So I went at 12 noon despite soreness and incomplete rest. Deadlifts today drained me to death.

6th July 2013

Deadlifts Day

1. Warm up and Stretching - 10 mins

2. Barbell Deadlifts - 8 sets

15x20 kgs
8x40 kgs
5x50 kgs
6x60 kgs
4x70 kgs
4x70 kgs

Sumo DL

8x40 kgs
6x60 kgs

3. Leg Curls - 4 sets of progressive loading

4. Leg Extension - 5 sets of progressive loading

5. Weighted Calf raises - 5 sets

Overall Rating - Good. Better form on deadlifts. But I was dead, reaching home.
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Old 07-06-2013, 01:04 PM   #48
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Hey

thanks for stopping by log.

I'll be following along here.
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Old 07-06-2013, 01:14 PM   #49
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Nice work TM, 8 sets of deadlifting
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Old 07-07-2013, 07:19 AM   #50
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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Quote:
Originally Posted by OHDL View Post
Nice work TM, 8 sets of deadlifting
Not lifting that heavy so it works. Who knows later.
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