TM2981 Revised Training Log

[ravimolasaria]

Originally Posted by themaster2981

Actually I am surprised that I reminded you of something, you are the next Ronnie Coleman.
Actually our friend Jonathan Byrd (JB) here has had a pec muscle injury and he suggested me to give enough time to stretch before starting heavy exercises.
All and all, I am just trying to stick to basics.

Stretching / warmup is important that we only know when we get injured ... I admit that I too missed it some time ... but after that shoulder injury I make a point to to 10-15 min. of stretching before picking up wt. ...

[themaster2981]

8th Oct 12

1. Full body stretch (10 mins)

2. Light Cardio

3. DB Bench Press

1*20 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lbs*5 reps

4. DB Goblet Squats

1*30 lbs*15 reps
1*35 lbs*12 reps
1*40 lbs*10 reps
1*40 lbs*10 reps
1*45 lbs*8 reps


5. Machine rowing for upper back

3 sets of 15 each

6. DB Stiff Legged DL

1*35 lbs*12 reps
1*35 lbs*10 reps
1*40 lbs*8 reps
1*40 lbs*8 reps
1*45 lbs*5 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

[ravimolasaria]

Originally Posted by themaster2981

8th Oct 12
1. Full body stretch (10 mins)
2. Light Cardio
3. DB Bench Press
1*20 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lbs*5 reps

4. DB Goblet Squats
1*30 lbs*15 reps
1*35 lbs*12 reps
1*40 lbs*10 reps
1*40 lbs*10 reps
1*45 lbs*8 reps

5. Machine rowing for upper back 3 sets of 15 each
6. DB Stiff Legged DL
1*35 lbs*12 reps
1*35 lbs*10 reps
1*40 lbs*8 reps
1*40 lbs*8 reps
1*45 lbs*5 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

That's lot of reps and wt. movement ... great going Ashish ... keep the ball rolling ...

[themaster2981]

10th Oct 12

1. Full body stretch (10 mins)

2. Light Cardio

3. DB Bench Press

1*20 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lb*5 reps
1*50 lbs*5 reps

4. DB Goblet Squats

1*30 lbs*15 reps
1*35 lbs*12 reps
1*40 lbs*10 reps
1*40 lbs*10 reps
1*45 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
1*45 lbs*8 reps
1*45 lbs*8 reps
1*50 lbs*5 reps (5 sets)



For Endurance (Post Lifting)

1. 5 mins high speed elliptical trainer

(1 min break)

2. 4 mins high speed treadmill

No Push ups Today due to forearm Pain

[ravimolasaria]

Originally Posted by themaster2981

10th Oct 12
3. DB Bench Press
1*20 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lb*5 reps
1*50 lbs*5 reps

4. DB Goblet Squats
1*30 lbs*15 reps
1*35 lbs*12 reps
1*40 lbs*10 reps
1*40 lbs*10 reps
1*45 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
1*45 lbs*8 reps
1*45 lbs*8 reps
1*50 lbs*5 reps (5 sets)

One step at a time ... going very good Ashish ... nice progression ... hope that forearm pain is nothing major ... keep lifting buddy ...

[BendtheBar]

Hope that forearm pain was nothing.

[themaster2981]

Originally Posted by ravimolasaria

One step at a time ... going very good Ashish ... nice progression ... hope that forearm pain is nothing major ... keep lifting buddy ...

Originally Posted by BendtheBar

Hope that forearm pain was nothing.

I hope the same. I will do push ups today and see.

Thanks Guys,

[themaster2981]

13th Oct 12 (Commencement of 8th (last) week)

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*7 reps
1*50 lb*5 reps
1*50 lb*5 reps
1*50 lbs*5 reps

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)



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

[BendtheBar]

Great 8 weeks. Good progress.

[ravimolasaria]

Originally Posted by themaster2981

13th Oct 12 (Commencement of 8th (last) week)
3. DB Bench Press
1*25 lb*15 reps
1*35 lb*12 reps
1*45 lb*7 reps
1*50 lb*5 reps
1*50 lb*5 reps
1*50 lbs*5 reps

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

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)

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 ...