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Old 04-20-2014, 12:29 AM   #281
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Default Workout #1

Workout #1 (17th April)

(Re-posted from previous page)

Press
bar x many
75 x 6
100 x 3 sets x 10
(weights cleaned off the ground for each set)

Cleans
115 x 3
135 x 3 sets x 3
145 x 3 sets x 3

Rows
140 x 3 sets x 10

Bench
bar x 15
95 x 5
115 x 5
135 x 2 sets x 5
155 x 3 sets x 5

Squats
bar x 10
135 x 5
165 x 5
185 x 5
205 x 2 sets x 5
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Old 04-20-2014, 12:31 AM   #282
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Default Workout #2

Workout #2 (19th April)

Press
bar x many
90 x 2 sets x 15

Cleans
bar x many
95 x 5
115 x 3
140 x 3 sets x 5

Rows
135 x 2 sets x 15

Bench
bar x 15
95 x 5
125 x 2 sets x 15

Squats
bar x 12
135 x 6
165 x 2 sets x 15

Short session. In and out of the gym in 35 minutes
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Old 04-20-2014, 02:20 AM   #283
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Originally Posted by kitarpyar View Post
I started off nicely and leaned out this year. But a minor injury and a week off plus poor eating last few days, and weight shot up to original levels.

But ... I am tying the knot in August. Headed off to India end of July. That gives me about 100 days (and some motivation) to get in better shape and "tone" up

The 100 days includes a bunch of travel (and hence missed sessions). Roughly, I plan on getting 40 workouts during this time frame.

Over time, I have noticed the following (for myself, personally) -
1/ Its easy to store fat around the mid-section
2/ Fat doesn't pile up in the arms as much
3/ Back shots really bring out the level of leanness the best (especially if I dont get too lean)

So, progress will be tracked as follows -
1/ Weight lifted: don't want to lose strength
2/ Lean mass: arm measurements provide the best indicator
3/ Bodyfat: Waist measurements
4/ Overall bodyweight and estimated BF% (using the Navy calculator)
5/ Progress pics (especially back shots)

Training stays basically the same. Just trying to get a better hang of diet.

Starting stats -
Weight: 189 lbs
BF%: 18% (Navy formula)
Arms: 15"
Waist: 34.5"
First of all congrats on getting married Pratik ... I do hope you will be able to resume lifting in gym after that with some allowed (and deserved) break ...
Your progress so far is very impressive and I'm sure you will do even better provided you have some time on hand. But I knew (from my own experience) that lifting will take back seat once you are married and even more with children untill and unless you are a professional lifter.
Congrats once again brother ... Keep lifting and smashing wts. ...
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Old 04-20-2014, 02:22 AM   #284
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Originally Posted by kitarpyar View Post
Workout #2 (19th April)

Press bar x many 90 x 2 sets x 15
Cleans bar x many 95 x 5 115 x 3 140 x 3 sets x 5
Rows 135 x 2 sets x 15
Bench bar x 15 95 x 5 125 x 2 sets x 15
Squats bar x 12 135 x 6 165 x 2 sets x 15
Short but pumptastic work Pratik ... Great volume as always with slight lighter wts ... Keep up the great work brother ...
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Old 04-20-2014, 11:10 AM   #285
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Thanks Ravi. The workout was pumpastic indeed.

Marriage promises to be an interesting experience. My fiance wants to get into lifting (at least as of now ). Hopefully I will keep lifting. But taekwondo will probably fall out.
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Old 04-22-2014, 12:00 AM   #286
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Workout #3 (21st April)

Clean and Press
bar x 15
75 x 5
100 x 5
120 x 5 sets x 5

Cleans
135 x 2 sets x 5
150 x 3 sets x 3

Bench
bar x many
95 x 5
120 x 5
140 x 3 sets x 10

Squats
bar x 10
135 x 5
165 x 3
185 x 3 sets x 10

Deadlifts
135 x 5
205 x 5
255 x 3 sets x 5

Lifting after a long day, crappy session initially and foul mood due to some nuisance at work.

Cleans felt like sh!t. First 2 sets felt heavy. Decided to really let rip for the last set of 150, just to feel good. The darned bar accelerated too fast and I ended up smashing it against my chin. This sort of woke me up and things turned better after that.

Last edited by kitarpyar; 04-22-2014 at 12:09 AM.
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Old 04-22-2014, 12:19 AM   #287
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Originally Posted by kitarpyar View Post
Marriage promises to be an interesting experience. My fiance wants to get into lifting (at least as of now ). Hopefully I will keep lifting. But taekwondo will probably fall out.
So nice to hear when your life partner share your passions ... Best luck once again brother ...
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Old 04-22-2014, 01:10 AM   #288
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Quote:
Workout #3 (21st April)
Clean and Press bar x 15 75 x 5 100 x 5 120 x 5 sets x 5
Cleans 135 x 2 sets x 5 150 x 3 sets x 3
Bench bar x many 95 x 5 120 x 5 140 x 3 sets x 10
Squats bar x 10 135 x 5 165 x 3 185 x 3 sets x 10
Deadlifts 135 x 5 205 x 5 255 x 3 sets x 5
Strong volume and good wts. Pratik ... Core lifts are looking strong ... keep up the great momentum brother ...
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Old 04-22-2014, 10:33 AM   #289
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Thanks Ravi
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Old 04-23-2014, 09:18 AM   #290
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Lots of good work down Kit! Sets of 10 would murder me
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