TM2981 Revised Training Log

[themaster2981]

Originally Posted by ravimolasaria

very good progression in last 7 weeks Ashish ... What's your plan after this week ... ? Hopefully you do find a proper gym to take your workout to next level ... keep lifting brother ...

Thanks, I gave it all that I could. Very soon I will be in the gym with a bar. I will take a break of a week from 25th Oct.

[themaster2981]

15th Oct 12

1. Full body stretch (10 mins)

2. Light Cardio

3. DB Bench Press

1*15 lb*20 reps
1*30 lb*12 reps
1*35 lb*12 reps (Stronger)
1*45 lb*10 reps (Stronger)
1*50 lb*6 reps (Stronger)
1*50 lb*6 reps (Stronger)
1*50 lbs*6 reps (Stronger)

4. DB Goblet Squats

1*45 lbs*8 reps
1*45 lbs*8 reps
1*50 lbs*5 reps
1*50 lbs*5 reps
1*50 lbs*5 reps


5. Machine rowing for upper back

3 sets of 15 each

6. DB Stiff Legged DL

1*45 lbs*8 reps
1*45 lbs*8 reps
1*50 lbs*5 reps
1*50 lbs*5 reps
1*50 lbs*5 reps (5 sets)

Cool Down

No endurance work today due to an emergency call by boss. Lost the whole momentum.

[BendtheBar]

Those presses keep creeping up. That's how it's done.

[themaster2981]

17th Oct 12 (Last session of the cycle )

1. Full body stretch (10 mins)

2. Light Cardio

3. DB Bench Press

1*25 lb*15 reps
1*35 lb*12 reps
1*45 lb* 8 reps
1*50 lb*6 reps
1*50 lb*6 reps
1*50 lbs*6 reps

4. DB Goblet Squats

1*45 lbs*8 reps
1*45 lbs*8 reps

Stronger

1*50 lbs*8 reps
1*50 lbs*8 reps
1*50 lbs*8 reps


5. Machine rowing for upper back

3 sets of 15 each

6. DB Stiff Legged DL

1*45 lbs*8 reps
1*45 lbs*8 reps

Stronger
1*50 lbs*8 reps
1*50 lbs*8 reps
1*50 lbs*8 reps (5 sets)



For Endurance (Post Lifting)

1. 5 mins high speed elliptical trainer

(1 min break)

2. 4 mins high speed treadmill

(1 min break)

3. Push ups 3 sets of 10 each with 1 min break after each set

(8 week cycle successfully ends )

[ravimolasaria]

Originally Posted by themaster2981

17th Oct 12 (Last session of the cycle )

3. DB Bench Press
1*25 lb*15 reps
1*35 lb*12 reps
1*45 lb* 8 reps
1*50 lb*6 reps
1*50 lb*6 reps
1*50 lbs*6 reps

4. DB Goblet Squats
1*45 lbs*8 reps
1*45 lbs*8 reps

Stronger
1*50 lbs*8 reps
1*50 lbs*8 reps
1*50 lbs*8 reps


5. Machine rowing for upper back
3 sets of 15 each

6. DB Stiff Legged DL
1*45 lbs*8 reps
1*45 lbs*8 reps

Stronger
1*50 lbs*8 reps
1*50 lbs*8 reps
1*50 lbs*8 reps (5 sets)

great session once again ... strong way to finish ... You got stronger on almost every lift ... Now it's time to go to next level ... great doing broter ...

[BendtheBar]

Congrats on a successful 8 weeks.

[begota]

Are you starting this cycle over after your break?. I copy and pasted your workout to take with me on my cruise. Thanks for the help.

[BendtheBar]

Enjoying the week off?

[themaster2981]

Originally Posted by BendtheBar

Enjoying the week off?

Thanks Steve, just undergoing a significant transition which warrants my attention, as of now. Few more weeks to go, I will be back for sure and stronger than ever.

Originally Posted by begota

Are you starting this cycle over after your break?. I copy and pasted your workout to take with me on my cruise. Thanks for the help.

Yes, very much, I believe, I am yet to use this training routine to its full potential, as i restart, I will restart with this routine only. May sound conventional and conservative, but that is how I would go about it.

I hope the routine helped you somewhat on your cruise. Thanks.

[ravimolasaria]

Waiting to see you logging again ... by the time enjoy the off ...