Logbook - jageerdar

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Logbook - jageerdar

Postby jageerdar » Sat Sep 19, 2009 4:11 pm

Week 3 workout #9

Squat
2x5 20 kg
1x5 50 kg
1x3 80 kg
1x2 85 kg
3x5 91.25 kg

Bench
2x5 20 kg
1x5 45 kg
1x3 55 kg
1x2 60 kg
3x5 66.25 kg

Deadlift
1x3 90 kg
1x2 110 kg
1x1 120 kg
1x1 117.5 kg
1x5 112.5 kg
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Re: Logbook - jageerdar

Postby Canuck Singh » Sat Sep 19, 2009 4:31 pm

Welcome.

How bout an introduction.

I am assuming from the UK, as the weights are posted in kg. :thumbsup:
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Re: Logbook - jageerdar

Postby jageerdar » Sun Sep 20, 2009 12:43 am

Kidaan canadian yaaara? I noticed someone changed my thread title! lol no worries mate. I am from down under. Good to be here.

This morning I woke up with my left knee hurting quite a bit. Pretty sure it was to do with the latter reps of the last set not being of an adequate depth. Thing is, I have no hipdrive left, I think my hammies and glutes are the weak link. I have to fix up my form and go nice and low while maintaining tightness throughout. Have experimented with narrowing the stance too so that might have something to do with it. Surely the wider the stance the more tension there is on the hamstrings and adductors? So do I persist with the narrower stance or go wider until my hamstrings balance out. Hmm.... dont know.
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Re: Logbook - jageerdar

Postby jageerdar » Wed Sep 23, 2009 5:16 am

Week 4 workout #10
Squat
2x5 20 kg
1x5 50 kg
1x3 80 kg
1x2 85 kg
3x5 92.5 kg

Press
2x5 20 kg
1x5 40 kg
1x3 45 kg
1x2 47.5 kg
1x4, 1x3, 1x4 51.25 kg

Powerclean
2x5 20 kg
1x3 50 kg
1x3 60 kg
1x2 65 kg
1x3 67.5 kg

Picked up a shoulder niggle from last weeks 71.25 kg cleans so took it easy this workout. Have started taking loads of flaxseed oil caps in lieu of healing my shoulder. Feels better already this morning. Failed my presses because of shoulder problem otherwise it didnt seem heavy at all. Have to tread carefully with this injury don't want it to get in the way of training.
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Re: Logbook - jageerdar

Postby jageerdar » Sat Oct 10, 2009 3:28 pm

Week 6 workout #11
Squat
2x5 20 kg
1x5 50 kg
1x3 80 kg
1x2 85 kg
2x5 87.5 kg, 1x5 85 kg

Bench
2x5 20 kg
1x5 45 kg
1x3 55 kg
1x2 60 kg
3x5 65 kg

Deadlift
2x5 20 kg
1x5 60 kg
1x3 90 kg
1x2 110 kg
1x5 115 kg

Shoulder seems to have recovered, so has the hand. Damned injuries, good to finally get a workout in after so long.
Last edited by jageerdar on Sun Oct 11, 2009 1:52 am, edited 1 time in total.
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Re: Logbook - jageerdar

Postby hsingh » Sun Oct 11, 2009 1:20 am

^ Good to know the shoulder has recovered, something I sadly can not say for my own shoulder. Keep at it :thumbsup:
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Re: Logbook - jageerdar

Postby jageerdar » Tue Oct 13, 2009 2:49 pm

Week 7 workout #12
Squat
2x5 20 kg
1x5 50 kg
1x3 70 kg
1x2 75 kg
3x5 87.5 kg

Press
2x5 20 kg
1x5 40 kg
1x3 42.5 kg
1x2 45 kg
3x5 47.5 kg

Bench
2x5 20 kg
1x5 45 kg
1x3 55 kg
1x2 60 kg
3x5 66.25 kg

Powercleans
2x5 20 kg
1x3 50 kg
1x2 60 kg
2x5 62.5 kg, 3x5 60 kg

Deadlift
2x5 20 kg
1x5 60 kg
1x3 90 kg
1x2 110 kg
1x5 117.5 kg

Long workout, started at 1930 and finished at 2237! Wasnt too difficult though. Had a bit of a niggle when doing cleans but i remembered to keep the bar close to the body and that seemed to make it much better. Eating dinner now: roti, rajma, 4 egg omelette, cup dhai, 1 litre of whole milk and whey shake with olive oil. Hopefully that adds up to close to 2000kcal. This week will be tough since i'll try to repeat the same workout i did today.

Bring it!!! Chardi kalaa vich rende putt sardara de!
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Re: Logbook - jageerdar

Postby Yodha » Tue Oct 13, 2009 3:20 pm

Wow, how did your workout end up taking so long? :shock:

Is this the 5x5 or a variant of what veer hsingh was recommending?

You're having 2000kcal just for dinner? :wah: How I wish I could be like you! I think I'm getting about 1,600kcal per day.

Stay in chardeekala.
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Re: Logbook - jageerdar

Postby hsingh » Tue Oct 13, 2009 10:21 pm

Long workout, started at 1930 and finished at 2237!

LOL less talking and more lifting man! That's how much time I spend in the gym in 1 week...
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Re: Logbook - jageerdar

Postby jageerdar » Wed Oct 14, 2009 2:53 am

Yodha wrote:Wow, how did your workout end up taking so long?

Took 40 minutes to squat, 30 mins to press, 40 mins to clean, 23 minutes to bench, 20 mins to deadlift. It took me long to squat because i did the wrong weights initially and then had to do my proper workset. Cleans was just worried about the shoulder so tried to be careful (10 min warmup, 30 min work set). Btw if you guys want more precise timing i can provide them. I keep track of how long it takes me to to every set. i'm a bit of a freak that way. I do take long but it's because I try to get plenty of rest between sets to avoid failure. I never want to fail, i'd rather wait a few more minutes than fail a set. so...

Yodha wrote:Is this the 5x5 or a variant of what veer hsingh was recommending?

Nah no one does the workout i am doing -- no one is crazy enough to attempt to press and bench on the same workout, for example, and squat and deadlift, and clean. But i'm a bit of a sucker for punishment and want to make up for lost time so i'm compressing 5 lifts into 3 workouts, for at least a week, and then probably for another 2 weeks til the end of the month. The typical 5x5 involves 3 lifts done for five sets of 5. I've never done 5x5 before. I'm supposed to be doing 3x5 (starting strength, ) but because of injuries and laziness i've fallen behind so i'm improvising to catch up on lost progress.

Yodha wrote:You're having 2000kcal just for dinner? How I wish I could be like you! I think I'm getting about 1,600kcal per day.

Yup tried to! Squeezed in a line of cadbury peppermint chocolate too. I think it was probably around 1500kcal not quite 2000kcal as I hoped. It's a bit hard to eat much more when it's already 11pm and you have to wake up early for work the next morning! Aiming to get at least 2000kcal per meal, for 3 square meals a day, a total of 6000+kcal. I will try to do my workouts a bit quicker and start earlier in the evening so I can eat more food before bedtime.

hsingh wrote:LOL less talking and more lifting man! That's how much time I spend in the gym in 1 week...
Veer how else am i supposed to get a full body workout?? The jaw muscles need attention too! :P

Yodha wrote:Stay in chardeekala

Thanks mate, will do. And yourself!!

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Re: Logbook - jageerdar

Postby jageerdar » Wed Oct 14, 2009 4:33 am

This is my lunch for today and will probably be my lunch for the rest of this week:

Image

Total calories: 2348 kcal
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Re: Logbook - jageerdar

Postby hsingh » Thu Oct 15, 2009 3:07 am

^^ I don't want to sound preachy but where are the healthy calories? Apart from the milk, I see nothing that's even remotely healthy. Even milk is probably filled with sugar...I understand you are trying to have lots of calories, but I would still highly encourage you to have a serving of veggies with every meal :)
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Re: Logbook - jageerdar

Postby jageerdar » Thu Oct 15, 2009 6:06 am

Well how much veg would I need to eat to make up even 200 kcal? It's inefficient to get calories through veges, although no doubt possible. I can add some veges to my meals, dinner at least but it wont be for calories it will be towards keeping a clean conscience. Watch this space.
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Re: Logbook - jageerdar

Postby Yodha » Thu Oct 15, 2009 2:03 pm

Wow, what do you eat in the mornings and throughout the day???

~6000kcal, one things for sure, you're gonna get b
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Re: Logbook - jageerdar

Postby jageerdar » Thu Oct 15, 2009 3:24 pm

Week 7 workout #13
Squat
2x5 20 kg
1x5 50 kg
1x3 80 kg
1x2 85 kg
3x5 88.75 kg

Press
2x5 20 kg
1x5 40 kg
1x3 42.5 kg
1x2 45 kg
3x5 48.75 kg

Bench
2x5 20 kg
1x5 45 kg
1x3 55 kg
1x2 62.5 kg
3x5 67.5 kg

Powercleans
2x5 20 kg
1x3 50 kg
1x2 60 kg
3x5 62.5 kg

Deadlift
2x5 20 kg
1x5 60 kg
1x3 90 kg
1x2 110 kg
1x5 120 kg

An even longer workout today. But its ok, i only had one meal today (skipped breakfast), and it wasnt that big. Actually it was 2 meals but i still did skip breaky! Anyway, bench felt strong, i'm really happy with this routine now, it's challenging but doable. I had dinner while doing bench and deadlifts. This is crazy, i need to sort out timing and schedule workouts earlier. It's now 2330 and i'm still working through dinner.

See below, you'll notice the big bowl of veges that have been added for the first time.

Image
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