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Old 06-13-2013, 12:18 PM   #1
themaster2981
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Default Themaster Strength Building Log

Hi all,

After an undesired pause of 2 months, I am back to the gym. I am following the powerlifting routine given by Steve on the link below.

100% Powerlifting Workout | Muscle & Strength

My goal is to build strength and this routine is very much suitable. It is basic and to the point. I will keep you all updated on the same on the progress. I have some minor additions to the routine. Kindly correct me if I am wrong anywhere, I am open to all suggestions.

Currently, I am 205 lbs at 5.10.

Today I did the following in the gym

Bench Press and Triceps

1. Body Stretching 5 mins

2. Bench Press - 5 sets

Warm up set with bar

Work sets

12x20 kgs
5x40 kgs
5x40 kgs
5x40 kgs
5x40 kgs
Failed attempt for 50 kgs too.

3.Dumbbell Bench Press - 4 sets

12x15 kgs DBs
8x20 kgs DBs
8x20 kgs DBs
6x25 kgs DBs

4.Chest Dips

4 sets of 4 reps each

5. Push Ups

3 sets of 10 each

Seated Rows - 5 sets

5 sets of progressive loading.

Overall training rating for the day - Good. Need to rapidly increase my bench press. Current goal is to reach 200 lbs by July 31st. Tomorrow will be some cardio and ab work and no weight training.

Thanks MAB
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Last edited by themaster2981; 06-13-2013 at 12:22 PM.
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Old 06-13-2013, 05:50 PM   #2
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Good job TM, smash weight!
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Old 06-14-2013, 06:18 AM   #3
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Welcome back brother ... keep charging hard ...
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Old 06-14-2013, 07:59 AM   #4
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Welcome back, now DO WORK! =)
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Old 06-14-2013, 09:08 AM   #5
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14th June 2013

Cardio and Toning

1. Treadmill - Speed Walks - 8 mins and Running - 7 mins

2. Side bends using plates -Front and Back - 6 sets - of 60 reps each

3. Cycling - 10 mins

4. Abs - 16 sets total - 8 sets upper and 8 sets lower abs

5. Cross trainer - 10 mins

Total time taken - 90 mins

Overall rating for the day - Good

Max effort deadlifts tomorrow - Best way to spend weekend
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Old 06-14-2013, 10:55 AM   #6
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Stay strong TM.
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Old 06-14-2013, 12:22 PM   #7
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you can get to your goal. just keep on hittin the weights man and dont give up
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Old 06-15-2013, 09:14 AM   #8
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15th June 2013

Deadlift and Legs

1. Stretching and Body Warm up - 10 mins

2. Deadlifts - 8 sets

5 Sets Conventional Deadlift

12x30 kgs
8x40 kgs
5x50 kgs
4x60 kgs
4x60 kgs

Sumo DL

6x40 kgs
6x40 kgs
6x40 kgs

2. Leg Curls - 4 sets of progressive loading; Last set all plates for 4 reps

3. Leg Extension - Substituted for smith machine lunges - 4 sets of progressive loading and last set all plates for 5 reps

4.Calf Raises - 5 sets, all till failure - average reps per sets - 20

Rating for the day - Good. As usual form improvement is a priority for deadlift. Still getting in the groove.
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Old 06-15-2013, 09:46 AM   #9
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Nice work TM
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Old 06-17-2013, 02:36 AM   #10
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Keep up the good work Ashish ... Keep pushing your limits brother ...
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