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Old 05-16-2012, 03:18 AM   #11
themaster2981
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Updated Training Log

3 Days a week

Saturday - Deadlifting

- Regular Deadlift - 5 sets 5 reps

- Sumo Deadlift - 3 sets 8 reps

- High Pulls - 3 sets 3 reps

- Push Presses - 5 sets 5 reps


Monday - Benchpressing

- Bench Press - 5 sets 5 reps

- Bent Over Rows - 3 sets 8 reps

- Dips - 3 sets 3 reps (weighted if possible)

- Lat Pulldowns - 3 sets 8 reps or Pull ups - 3 sets 8 reps

- Skull Crushers - 3 sets 8 reps (Auxiliary)

- Tricep Pushdown - 3 sets 8 reps (Auxiliary)


Wednesday - Squatting

- Squats - 5 sets 5 reps

- Good Mornings - 5 sets 5 reps

- Temporarily Removed due to minor knee problems -Lunges - 3 sets 8 reps or Power Snatches - 3 sets 3 reps or Jump Squats - 3 sets 3 reps

- Leg Extensions - 3 x 8

- Standing calf raises - 3 x 8

- Biceps curls - 3 x 8 (Auxilliary)

All 3 days: Weighted Abdominals - 3 sets 8 reps

Warm Up: Treadmill for 10-15 mins on Fatburn mode, with target heart rate of 170-180.

Please suggest changes
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Old 05-16-2012, 06:06 AM   #12
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good work Ashish ... keep it up ... you are doing very good for that limited resources ...
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Old 05-16-2012, 06:15 AM   #13
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that looks like a killer work out your going into. Will be fun to see how it develops out a lot, an see you crush your PR's.
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Old 05-16-2012, 09:32 AM   #14
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Great work TM.
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Old 05-22-2012, 02:31 AM   #15
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Guys, I have found this schedule very convenient and I am able to give time to my family by not being in the gym for 5 - 6 days a week. At the same time i am registering good physical growth.

Again thanks to MAB and all of you.
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Old 05-22-2012, 07:08 AM   #16
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Nice work TM. looks like you are making progress, which is always the goal!
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Old 05-22-2012, 07:55 AM   #17
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Solid work!!
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Old 05-22-2012, 09:17 AM   #18
BendtheBar
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Good work and stay hungry!
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Old 05-24-2012, 01:03 AM   #19
themaster2981
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Yesterday 23rd May 2012

Target: Improving Form not lifting more weight

Squatting

Warms ups: Treadmill Fatburn mode. Target heart rate: 180

Leg Extensions 1*20 1*12 1*8 (3 sets, weight increases after each sets)

Regular DB Squats 1*12 1*10 1*8 1*5 1*5 (5 sets)

DB Good Mornings 1*20 1*15 1*12 1*10 1*10 (5 sets)

Weightless Standing Calf Raises 1*50 1*30 1*15 (3 sets) (as the pain starts reps come down)

Machine Biceps Curl 1*20 1*15 1*10 (3 sets)

DB biceps curl 1*10 1*8 1*5 (3 sets)

Weighted Abs 1*30 1*15 1*15 (3 sets)

Cooling Down
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Johnnie Walker - Keep Walking

"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER
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Old 05-24-2012, 02:00 AM   #20
ravimolasaria
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Quote:
Originally Posted by themaster2981 View Post
Yesterday 23rd May 2012

Target: Improving Form not lifting more weight

Squatting

Warms ups: Treadmill Fatburn mode. Target heart rate: 180

Leg Extensions 1*20 1*12 1*8 (3 sets, weight increases after each sets)

Regular DB Squats 1*12 1*10 1*8 1*5 1*5 (5 sets)

DB Good Mornings 1*20 1*15 1*12 1*10 1*10 (5 sets)

Weightless Standing Calf Raises 1*50 1*30 1*15 (3 sets) (as the pain starts reps come down)

Machine Biceps Curl 1*20 1*15 1*10 (3 sets)

DB biceps curl 1*10 1*8 1*5 (3 sets)

Weighted Abs 1*30 1*15 1*15 (3 sets)

Cooling Down
You are moving a lot of wt. Ashish ... keep lifting ...
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