Logbook - jageerdar

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Re: Logbook - jageerdar

Postby hsingh » Fri Oct 16, 2009 9:18 pm

See below, you'll notice the big bowl of veges that have been added for the first time.
Nice work :thumbsup:
hsingh
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Sun Oct 18, 2009 3:01 pm

Week 7 workout #15
Squat
2x5 20 kg
1x5 50 kg
1x3 80 kg
1x2 85 kg
3x5 90 kg

Press
2x5 20 kg
1x5 40 kg
1x3 45 kg
1x2 47.5 kg
3x5 50 kg

Bench
2x5 20 kg
1x5 47.5 kg
1x3 57.5 kg
1x2 62.5 kg
3x5 68.75 kg

Busy weekend, didnt get time to workout yesterday. Rushed through today's workout and din't do deads/cleans. Bring on the new week. Didnt eat enough calories today either, only 3000ish kcal probably. Oh well, i'll do better. Thanks hsingh, i'm liking the green stuff :)
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Tue Oct 20, 2009 2:33 pm

Week 8 workout #16
Squat
2x5 20 kg
1x5 50 kg
1x3 80 kg
1x2 85 kg
3x5 91.25 kg

Press
2x5 20 kg
1x5 42.5 kg
1x3 45 kg
1x2 47.5 kg
2x5, 1x4 51.25 kg

Bench
2x5 20 kg
1x5 47.5 kg
1x3 57.5 kg
1x2 65 kg
3x5 70 kg

Powercleans
2x5 20 kg
1x3 50 kg
1x2 60 kg
1x3 63.75 kg

Deadlift
2x5 20 kg
1x5 60 kg
1x3 90 kg
1x2 112.5 kg
1x5 122.5 kg

Good workout, abandoned clean workset because of shoulder pain. I think i need to drop the weight down and work up, thus rehabbing it, fixing my form, and allowing the shoulder to heal. I shouldnt stop doing cleans altogether.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Wed Oct 21, 2009 1:08 pm

Got plenty of calories today. Parontha + omelette, litre of milk for breakfast. Lunch was pasta and a litre of milk, and dinner was roti, rajma, dhai, one large pizza, one hardcore shake (whey, creatine, glutamine, glucosamine, 1000kcal worth of olive oil, 1tbspoon choc powder) and litre of milk. Gonna munch some almonds before bed too! Total calories is probably around 3000 kcal for dinner alone.

Edit, woke up twice during the night to go to the toilet. maybe i ate too much.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Thu Oct 22, 2009 2:08 pm

Week 8 workout #17
Squat
2x5 20 kg
1x5 50 kg
1x3 70 kg
1x2 80 kg
3x5 92.5 kg

Press
2x5 20 kg
1x5 40 kg
1x3 42.5 kg
1x2 45 kg
3x5 52.5 kg

Bench
2x5 20 kg
1x5 40kg
1x3 47.5 kg
1x2 50 kg
1x1 60 kg
3x5 71.25 kg

Powercleans
2x5 20 kg
1x3 50 kg
1x2 60 kg
5x3 53.75 kg

Deadlift
2x5 20 kg
1x3 60 kg
1x3 90 kg
1x2 110 kg
1x5 125 kg

It was a really spirited workout today. Cruised through it without much problem. The bench bar speed is slowing though. Lets see what happens in the next few workouts. Eating a pizza (1000kcal) for dinner, will have some milk (700kcal), and a shake (1000kcal), and some almonds. I experimented with the cleans to find a sweet spot with the weight where i could pull them with good textbook form and if i added any more weight form would deteriorate. Now i'll do linear progression up from this point.

I was thinking I can probably add more weigh during squats than 1.25kg, but the thing is -- it's working quite well for me. Squatting isnt hard, it's manageable. I'm maintaining good form and technique and bar speed is great. Why change a good thing? 15kg/month is nothing to laugh about. The other point is that it allows me to place greater emphasis on the upper body exercises the bench and press are do-able but probably wouldnt be with a more challenging squat. What's more i am deadlifting a lot -- 2.5kg/workout 3 times a week -- which is 7.5kg/week or 15kg in the two weeks i am doing this program. That will take me close to 135kg (300 lbs), so it's not like i am neglecting the lower body either.

I have no time for accessory work, no curls, no pullups, chins, no rows none of that stuff. My arms are getting enough stress from the heavy compound exercises anyway. I'm not even doing situps but i can definitely feel my abs working hard during presses. I need to build them up functionally.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Sat Oct 24, 2009 2:27 pm

Week 8 workout #18
Squat
2x5 20 kg
1x5 50 kg
1x3 70 kg
1x2 80 kg
3x5 93.75 kg

Press
2x5 20 kg
1x5 40 kg
1x3 42.5 kg
1x2 45 kg
3x5 53.75 kg

Bench
2x5 20 kg
1x5 40kg
1x3 47.5 kg
1x2 50 kg
1x1 60 kg
3x5 72.5 kg

Powercleans
2x5 20 kg
1x3 50 kg
1x2 52.5 kg
5x3 55 kg

Workout took me quite a long time. Deadlifts are frying my CNS. I can't deadlift *that* much -- considering i am so close to my 5Rm, in fact i equalled my 5RM last workout. I think i'll revert to a SS style deadlift scheme, at least for a little while, but eventually I see myself only deadlifting once a week.

In the meantime bench was very interesting today. I struggled with the first set, bar speed crawled, and the last rep was awkward and ugly. Second set was similar. The last I expected to be the worst was actually the best. I tried to keep things tight and i let the bar drop fast on the descent, which gave me some sort of bounce at the bottom (without actually bouncing -- more of a stretch reflex) -- and so the final set was my best one, bar speed was exceedingly good. So i've unlocked a secret to benching well, which I'm thrilled with.

Cleans were nice and easy, and i'm doing them with good form. Will continue to do them 3 x week because I need to work up to some decent numbers.

Press was interesting. I struggled with the warmup and felt sure i'd fail my worksets. But 'Chardi kalaa wich rende putt sardaran de' was blaring from my speakers and I went out and exploded through my sets -- they were super quick and super easy. Great.

Squat's were heavy, but i did them with good form. I think the only issue is the deadlifting killing my CNS, that's it. Need to sort that out asap.
Last edited by jageerdar on Sat Oct 24, 2009 2:33 pm, edited 1 time in total.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Sat Oct 24, 2009 2:33 pm

Image

Oh and dinner .. i've made a super jatt shake. It's got a litre of milk, 3 tablespoon of peanut butter, creatine, 2 scoops whey, 3-4 large scoops icecream, 1000kcal worth of olive oil, glutamine, 3-4 big spoons of milo. I'd estimate the number of calories is around 2000kcal possibly 2500 even. That's just my shake. After this i'm going to eat a proper meal too although i havent decided what it is yet. It's only 10:30pm on a saturday so i have time and leisure to make something or go out and buy a pizza but I've already had one earlier so maybe not. Hard week of training, had to call on all my reserves to make it. Bring on week 3 -- final week of this crazy routine!
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby hsingh » Sat Oct 24, 2009 8:04 pm

^ :shock: You sure eat a lot!
hsingh
 
Posts: 1187

Re: Logbook - jageerdar

Postby Yodha » Mon Oct 26, 2009 5:35 pm

How much do you weigh jageerdar?

Also what do you intend to do after week 3?
Yodha
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Tue Oct 27, 2009 9:29 am

This morning after I read your post I went and weighed myself -- 107 kg. Am aiming to be 115kg by years end. I started training recently at 95kg. Depending on how this week goes, I'll either continue this program for a little longer or change to a more sustainable program (3 exercises per workout).

So far today i've eaten a parontha+omelette, litre of milk. For lunch I had kfc twister combo with popcorn chicken. Just now i had half a meatball sub from subway with jalapeños any mayonnaise and a litre of milk. Going home to train now, feel so sleepy and tired. Oh well gotta do it.

Edit. Well I didnt work out yesterday, just felt too tired and sleepy which I can't understand because i've had so many days off. Its my lack of sleep. Having to wake up around 2am every morning to hit the toilet is costing me valuable rest. Have to possibly eat less food for dinner, or let my body get used to the larger meal size, whichever comes first.

I'm gaining mass everywhere. Usually i slip off my kara before sleeping or when I get into the office. But it is so difficult to remove it now it takes me several minutes of squeezing and pushing before it comes off. This used to be lose on me only weeks ago. Am getting big from the extra eating.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby hsingh » Wed Oct 28, 2009 2:45 pm

I think you are eating way too much! Looks like you are having 3000+ calories in your post workout meal. That's a bit less than what I used to have during my strength training phase in the whole day! And I saw gains in both strength and muscle mass in a matter of few weeks. How many calories do you think you are having in the entire day? (I would guess upwards of 6000)
hsingh
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Wed Oct 28, 2009 3:21 pm

Week 9 workout #19
Squat
2x5 20 kg
1x5 50 kg
1x3 70 kg
1x2 85 kg
3x5 95 kg

Press
2x5 20 kg
1x5 40 kg
1x3 45 kg
1x2 47.5 kg
1x5, 1x4, 1x5 55 kg

Bench
2x5 20 kg
1x5 40kg
1x3 50 kg
1x5, 1x5, 1x4 73.75 kg

Powercleans
2x5 20 kg
1x3 50 kg
5x3 56.25 kg

Deadlift
2x5 20 kg
1x3 60 kg
1x3 90 kg
1x2 110 kg
1x5 127.5 kg

Wasnt feeling like working out today but forced myself to. Did ok, bench bar speed was slow. Failing that rep on the press annoyed me too. It wasnt even heavy, just lost concentration and momentum.

hsingh, i know it's a lot, 6000kcal is my goal, i dont always get it but i try to get a lot of calories. It's a short term thing though I dont intend to do this for very long, just 8 more weeks then i'll eat clean and just above maintenance.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Sun Nov 01, 2009 10:09 pm

Awful weekend. So i missed two workouts. My left glute injury has returned too. Awesome!
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Tue Nov 03, 2009 2:45 pm

Week 10 workout #20
Squat
2x5 20 kg
1x5 50 kg
1x3 70 kg
1x2 85 kg
3x5 96.25 kg

Bench
2x5 20 kg
1x5 40kg
1x3 50 kg
1x2 60 kg
3x5 75 kg

Powercleans
2x5 20 kg
1x3 50 kg
1x2 52.5 kg
5x3 57.5 kg

I started my new programme for the next 8 weeks. Having my postworkout shake now, it's got 100g of protein, 25g creatine, 1L whole milk, over 3000 calories, etc. The rest of the year will see an increase in protein intake, a reduction of junk calories and injury free training by maintaining good form.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Thu Nov 05, 2009 2:36 pm

Week 10 workout #21
Squat
2x5 20 kg
1x5 50 kg
1x3 70 kg
1x2 85 kg
3x5 97.5 kg

Press
2x5 20 kg
1x5 40 kg
1x3 45 kg
1x2 47.5 kg
1x3, 1x5, 1x4 56.25 kg

Powercleans
2x5 20 kg
1x3 50 kg
5x3 58.75 kg

No sleep last night, I'm so tired and weak. Still managed to workout somehow. Presses were heavy, I think the chins i did last workout really hit me hard so i've not recovered well enough. Might repeat the press workout on saturday depending on how well i feel. Sleep time.
jageerdar
 
Posts: 1187
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