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Old 06-06-2014, 06:34 PM   #411
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Originally Posted by LindenGarcia18 View Post
Awesome work.
Thanks Linden.
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Old 06-07-2014, 09:59 PM   #412
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The next 8 weeks will get broken up in 2 phases. The next 4 weeks would be phase I, and the last 4 phase II, with a minor weekend deload in between.

Phase I plan is as follows -

Sunday
Cleans - Heavy
Bench - Heavy
Squat - Light
Machine/DB work for delts, lats and chest

Tuesday
Squat - Heavy
Arms - Heavy (BB Curls and JM Press)
Light day for all other lifts

Thursday
OHP - Heavy
Deadlift - Heavy
Cleans - Light
DB work for chest, back and arms
Leg Curls

Cardio
Spin Bike 1x week, 30 minutes
Progression in terms of resistance levels

Diet
Moderate amounts of protein, carbs and fats - nothing extreme
But over the 4 weeks, the goal is to stay around 350 cal deficit on an average.

Last edited by kitarpyar; 06-07-2014 at 10:07 PM.
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Old 06-07-2014, 10:05 PM   #413
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Cleans
bar x 10
95 x 3
125 x 3
145 x 2
165 x 1
180 x 2 singles (PR)

Bench
bar x 15
95 x 5
120 x 5
145 x 3
165 x 2
185 x 5 (PR)

Squats
bar x 12
135 x 5
175 x 3
195 x 12

Arnold Press
25 x 10
40 x 3 sets x 10

Incline Machine Bench
90 x 12
180 x 3 sets x 10

Cable crossovers
40 x 3 sets x 10

DB Rows
50 x 10
80 x 3 sets x 8

Today should have been a rest day. However, with experiments about to start, I need to stay awake for next 30 hours (with breaks in between). Given the lack of sleep tonight, I thought it best to lift tonight instead of the scheduled session tomorrow.

Weighed in at 182.1 lbs, so a 180 lbs clean is almost bodyweight. However, the cleans were a bit slow. Last rep on the bench was slow as well.

But hey, i hit a couple of PRs, so I will take it
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Old 06-08-2014, 09:46 PM   #414
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Got this week's 30 min cardio done.
Rest up on Monday. Heavy squatting on Tuesday.
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Old 06-09-2014, 01:59 AM   #415
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Quote:
Originally Posted by kitarpyar View Post
Cleans bar x 10 95 x 3 125 x 3 145 x 2 165 x 1 180 x 2 singles (PR)

Bench bar x 15 95 x 5 120 x 5 145 x 3 165 x 2 185 x 5 (PR)

Squats bar x 12 135 x 5 175 x 3 195 x 12
Arnold Press 25 x 10 40 x 3 sets x 10
Incline Machine Bench 90 x 12 180 x 3 sets x 10
Cable crossovers 40 x 3 sets x 10
DB Rows 50 x 10 80 x 3 sets x 8
Superb session Pratik ... Killer volume as always ... congrats on back to back PRs brother ... keep smashing the wts. as usual ...
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Old 06-09-2014, 09:32 AM   #416
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Superb session Pratik ... Killer volume as always ... congrats on back to back PRs brother ... keep smashing the wts. as usual ...
Thanks Ravi
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Old 06-09-2014, 10:19 PM   #417
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Rest or PRs.... you chose wisely!
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Old 06-10-2014, 10:05 PM   #418
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OHP
bar x many
85 x 5
100 x 5
115 x 2 sets x 12

Cleans
115 x 3
135 x 2
155 x 2 sets x 4

BB Rows
165 x 2 sets x 12

Bench
bar x many
95 x 5
120 x 5
145 x 2 sets x 12

Squats
bar x many
135 x 5
175 x 3
205 x 2
235 x 1
255 x 5 (PR)
225 x 5

JM Press
bar x 10
95 x 3 sets x 8

EZ bar curl
EZ bar x 10
(EZ bar + 50) x 3 sets x 8

Notes
1/ OHP felt easy
2/ Squats were a grinder. Heavy squats at the end of the workout, even if its a light workout, is not a good idea. This will change next week onwards - get squats out of the way and then move on to the rep work. Also, the increments would be 5 lbs per week rather than 10
3/ JM press really hits the tris. I think I can go heavier on this next time.
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Old 06-10-2014, 10:13 PM   #419
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Quote:
Originally Posted by kitarpyar View Post
Notes
1/ OHP felt easy
2/ Squats were a grinder. Heavy squats at the end of the workout, even if its a light workout, is not a good idea. This will change next week onwards - get squats out of the way and then move on to the rep work. Also, the increments would be 5 lbs per week rather than 10
3/ JM press really hits the tris. I think I can go heavier on this next time.
good notes!

good work getting the squats done... plus another PR!
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Old 06-11-2014, 12:19 AM   #420
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Quote:
Originally Posted by kitarpyar View Post
OHP bar x many 85 x 5 100 x 5 115 x 2 sets x 12
Cleans 115 x 3 135 x 2 155 x 2 sets x 4
BB Rows 165 x 2 sets x 12
Bench bar x many 95 x 5 120 x 5 145 x 2 sets x 12
Squats bar x many 135 x 5 175 x 3 205 x 2 235 x 1
255 x 5 (PR) 225 x 5

JM Press bar x 10 95 x 3 sets x 8
EZ bar curl EZ bar x 10 (EZ bar + 50) x 3 sets x 8
Great session Pratik ... getting a Squat PR that too volume one after all those reps and wts. is not an easy task ... Getting stronger with each session ... Keep up the great work brother ...
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