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Old 01-05-2014, 12:17 AM   #11
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Lifting Day 2: 4th Jan 2014

Cleans
bar x 20
95 x 10
115 x 2 sets x 5

Press
bar x 12
95 x 2 sets x 10

BB Rows
bar x 15
115 x 2 sets x 10

Bench Press
bar x 15
110 x 2 sets x 10

Squats
bar x 15
140 x 2 sets x 10

DB curls
20 x 2 sets x 15

Crunches
2 sets x 15
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Old 01-05-2014, 06:09 AM   #12
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Quote:
Originally Posted by kitarpyar View Post
Lifting Day 2: 4th Jan 2014

Cleans bar x 20 95 x 10 115 x 2 sets x 5
Press bar x 12 95 x 2 sets x 10
BB Rows bar x 15 115 x 2 sets x 10
Bench Press bar x 15 110 x 2 sets x 10
Squats bar x 15 140 x 2 sets x 10
DB curls 20 x 2 sets x 15
Crunches 2 sets x 15
Slow and steady progression ... doing good Pratik ... keep up the great work brother ...
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Old 01-05-2014, 11:30 PM   #13
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Slow and steady progression ... doing good Pratik ... keep up the great work brother ...
Thanks Ravi.
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Old 01-06-2014, 10:09 PM   #14
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Lifting Day 3: 6th Jan 2014

Cleans
bar x 15
95 x 8
120 x 2 sets x 5

BB Rows
120 x 2 sets x 10

Bench
bar x 20
95 x 7
115 x 2 sets x 10

Squats
bar x 15
145 x 2 sets x 10

Crunches
2 sets x 20

Stationary bike
2.12 miles, resistance level 4, 10 minutes

It was -44 C (-47F) early morning. Warmed up slightly, but still stayed colder than -35 C (-31F) with the wind chill. I was almost tempted to skip lifting today, but headed off to the gym nonetheless. Glad I did.
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Old 01-07-2014, 07:51 PM   #15
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Looking good Kit! Great start. You'll get where you want to go in no time.

Haha. 2/3/4pps just makes you want 3/4/5 that much more.
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Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

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Old 01-07-2014, 09:06 PM   #16
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Originally Posted by MikeM View Post
Looking good Kit! Great start. You'll get where you want to go in no time.

Haha. 2/3/4pps just makes you want 3/4/5 that much more.
One step at a time. But I will get there
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Old 01-07-2014, 09:08 PM   #17
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Cardio Day 2: 7th Jan 2014

Running
1 mile - 10.08 minutes

Stationary bike
4.53 miles in 20 minutes @ resistance level 4.

Someday, I will run a mile under 8 minutes. Goal for the next run - finish a mile under 10 minutes.
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Old 01-08-2014, 02:00 PM   #18
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Lifting Day 4: 8th Jan 2014

Cleans
bar x 20
95 x 5
120 x 2 sets x 5

OHP
bar x 15
100 x 2 sets x 10

BB Rows
120 x 2 sets x 10

Preacher curl
60 x 2 sets x 10

French Press
30 x 12
50 x 2 sets x 10

Squats
bar x 12
135 x 6
155 x 2 sets x 10

Crunches
2 sets x 20

First week of workouts after the lay off is over. Weighed myself. Lost 2.5 lbs in the first week, most of which is probably water. On course for my goal of losing 14 lbs in 16 weeks.
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Old 01-09-2014, 07:04 PM   #19
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Cardio Day 3: 9th Jan 2014

Stationary Bike
11.04 miles in 45 minutes @ level 4

Did a few low intensity laps on the track as well, but didn't keep count for this. Probably around a mile in 10-11 minutes

Almost a hour long cardio session, the longest in a long time.

Taekwondo workouts start Monday onwards. Been out of touch for a while, so the first couple of weeks I will probably be training with both the beginners and the intermediate groups. So cardio (from taekwondo) will be ramped up to 2hrs/session for the next couple of weeks.
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Old 01-10-2014, 12:48 AM   #20
ravimolasaria
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Quote:
Originally Posted by kitarpyar View Post
Lifting Day 3: 6th Jan 2014

Cleans bar x 15 95 x 8 120 x 2 sets x 5
BB Rows 120 x 2 sets x 10
Bench bar x 20 95 x 7 115 x 2 sets x 10
Squats bar x 15 145 x 2 sets x 10
Crunches 2 sets x 20
Stationary bike
2.12 miles, resistance level 4, 10 minutes

It was -44 C (-47F) early morning. Warmed up slightly, but still stayed colder than -35 C (-31F) with the wind chill. I was almost tempted to skip lifting today, but headed off to the gym nonetheless. Glad I did.
Strong session Pratik ... -44 C ... Stay strong and healthy brother ...
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