Putt Punjabi's Journal

Put up your training journal here

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Fri Dec 11, 2009 12:40 am

hello everyone,

I didn't know that the website was back up. I only lift 3 to 4 days a week now due to my schduele. See my signature for my lifts. When is the new website coming? What's new in it?

PP
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Fri Dec 11, 2009 11:49 pm

Shoulder day today - My current weight is around 203-205. Im trying to drop to 200 to help my pushups and running.

Dumbell shoulder press - 40X8, 50X8, 60X6, 65X6, 70X4, 70X3
Front DB Hammer raise - 30lbs 5X4Sets
Side DB raise - 15lbs 8X4Sets
BB Shoulder perss - 95lbs 6x3 Sets
Shrugs - 225X8, 255lbs 3X4Sets
Pullups - BW X 8, BwX6, BwX6, BwX6, BwX4 (in between the shouler sets)

Tommorow is arms day. Cu gusy on monday.
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Wed Dec 16, 2009 2:51 am

CHEST

Bench press BB - 135X12, 185X8, 195X6, 205X3, 215X3, 225X1 + 135X8, 215X2 + 145X8
Incline - 65X7, 70X4, 70X4
Flies
Explosive medicine ball throws

I have dropped my body weight and I can see it effecting my bench press :(.

cya guys

PP
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby hsingh » Wed Dec 16, 2009 4:38 pm

Don't loose heart man, 225 is still pretty impressive, way more than what I could do. Plus I think bench press is over rated, squat and dead lift are the lifts that build real, functional strength ;)
hsingh
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Fri Dec 18, 2009 2:24 am

Thanks for the support singh.

Following are the legs.

13 min cardio
Squat - 135X10, 185X8, 205X8, 225X6, 245X4, 275X2
Front Squat - 115X8, 135X6, 135X6
Weighted side front and back raises
Balancing one leg deadlifts withtout weight 3X1o each leg
Exploding lunges without weights 3X8 each leg side lunge, 45 deg lunge and front lunge.
Half raises
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Dec 24, 2009 1:19 pm

Shoulders (Monday)
DB Shoulder press - 55x8, 60x8, 65x6, 70x3, 70x3
BB Shoulder press - 95x8, 95x8, 105x4
Front raises - 25X8, 30X6, 30X6
Arnies - 25X8, 30X6, 30X6
Side raises - 20X8, 20X8, 20X8
Shrugs - 245X8, 255X6, 255X6
Rear delts - 12.5lbs X 6, 12.5X6, 12.5X6

Cardio 13Min 30 Sec
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Dec 24, 2009 1:37 pm

Ground practise (Tuesday)
Burpees
80lb boxing bang lifts
Sprawls
Grip trianing

Chest (Wednesday)
DB Bench Press - 55X12. 65X8. 75X8 .. and guess what.. someone hid one of the 80lb dbs.. justgreat eh.. lol.. so I switched back to BB bench, I guess the weightroom gods are trying to tell me something?
BB Bench press - 190X?6?, 205X4, 205X4, 205X3 - 135 X10, 225X2 - 155X8
DB Incline - 65X7, 70X4, 70X4
High, medium and low cable flies - 30lbs
14 min cardio - This is my main goal right now. I have internship with the local police service so I have to show off my physical fitness, specifically my cardio and pushups. I need to run 1.5 mile under 12 and 40 pushups in one minute. I am very close to my goals :)
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby hsingh » Thu Dec 24, 2009 9:41 pm

someone hid one of the 80lb dbs.. justgreat eh.. lol.. so I switched back to BB bench, I guess the weightroom gods are trying to tell me something?
:lols: someone might have just broke them lol

40 pushups in 1 minute should be easy peesy for you ;)
hsingh
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Fri Dec 25, 2009 12:19 pm

yea i can do about 35 .. in a minute.. but I can easily go over 40 if I take my time and the minute timing was not involved. When they thro win the time its psychological and physical. I will do it, for Sikh Inspired Fitness! lol
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Wed Dec 30, 2009 1:28 pm

Sat Shri Akal Behno te Bravo :D lol
n`t
The website was down, so I didn`t get to post my workouts. Here are some of the highlights.

Squats - 135X8, 205X8, 225X6, 245X4, 280X1
Front Squat - 135X6, 155X5, 155X5
Explosive lunges. one leg body deadlift

Day 2 - Back
Nothing special, tried to deadlift 380, failed :(

Day 3 - Arms
Chinups / Pushups - 15/35, 10/20, 8/20, 7/17
Ez Bar Precher Curls (w/o Bar weight) - 50X8, 60X6, 65X4, 70X2
Hammer curls DB - 35X8, 40X7, 45X6, 50X4
Close grip bench
Pulldowns
Skull crushers
DB skull crushers

All in all, a good day. For the first time I did 15 chinups, I am really happy about that. Starting to see the cardio paying off, better cuts and more reps. Today is cardio, I will try to hit the 14 minute mark along with more burpees and sprawls.

Take care people,

PP
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Jan 07, 2010 1:17 pm

Hello all,

I have been hitting the cardio hard and body exercises a lot. Here is yesterdays workout:

ARMS
Warmup + stretch (No cardio, I wanted to rest my body a little bit due to the muscle pull in my back when I was shoulder pressing)
Chinups + Pushups - 15/33, 8/25, 7/20, 0/15, 0/10 and started doing pushups after every tricep exercise
Close hand bench - 135X6, 135X7, 155x4, 155X5
Preacher Curls (MINUS THE EZ BAR WEIGHT)- 50X12, 60X8, 65X6, 70X4
DB Skull Crushers - 15X15, 15X15, 15X15 - I kept changing the width inbetween my elbows after every 5th and 10th rep to hit the whole tricep
DB Hammer Curls - 35X8 (non stop, I defnately increased my edurance as I did not stop in between the set), 40X8, 45X6, 50X4
Tricep pulldowns
Reverse hand tricep pull down

Aftermath: Well lets just say I had a good night sleep and my triceps are very soar at the moment :)

P.S My semester starts on monday... I have increase my cardio alot, so hopefully my 1.5 mile has also gotten better. I will be playing running alot more now.

PP OUT!
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Jan 07, 2010 1:25 pm

Current diet :drool:

Morning (630 am)
3 Cookies + Omlete of 2 eggs + Tea <-- I love them cookies

Still morning :D (0830)
Cereal Bar - 90 cals
Apple
Water

Still morning (1030)
Muffin + Tea <--- gotta love that muffin :(

Lunch (1200)
Chicken + rice
Water
Orange

Before workout (3: 30)
Tea + w/e usually something not too bad :o

Workout (4:30 - 6:30)

Dinner
Sabji/daal/chicken

Before bed
Milk + soemthing light


Wow I didnt know how much my diet sucked until I wrote this down. lol I will try to improve it.

PP OUT!
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby hsingh » Thu Jan 07, 2010 4:01 pm

Wow I didnt know how much my diet sucked until I wrote this down
:lols:
You could definitely do with more veggies
hsingh
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Fri Jan 08, 2010 12:36 pm

14 minute non-stop cardio.
Start speed 5.5 on incline 2 for 5 mins
5 minute mark - speed 6.0 on incline 3
Finish speed at 14 minute mark - 6.7 on incline 3

A bit of bike for about 5 minutes

core exercises - situps, crunnches, leg raises, decline situps with 12lb ball, obliques.

No weights again. I am still healing my back up. It's 95% good. Im gonan give it another day.

and Hsiggh, i did start eating some fresh veggies in my day bro, thank you for the advice. :)

PP OUT!
Putt_Punjabi
 
Posts: 1187

Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Jan 28, 2010 5:06 am

Last 2 weeks have been really tiring for me as I am attending school in the days and working nights, again :(

However, I have stayed active, am eating healthy and mostly focusing on physical testing components which include chinups, pushups, bench press, flexibility and 1.5 mile run.

I have increased my pushups from 35 decent form pushups to 41 full chin down and arms extended pushups :)
I have started doing chinups with 10lbs straped onto me
I have decreased my 1.5 mile run to 12:38 - before holidays it was 14:30 or so.
I have managed to bench 225X2 without spot ^.^
My flexibility has always been pretty good :)
I can easily do 8 pullups with my bodyweight :)


My goals by Feburary 12, 2010
Pushups 45
1.5 run - 12:20
Bench - 235X1 freeweights - they will test us on the smith machine.
Chinups - 10 weighted chinups with 10 lbs attached
Pullups - 10 pullups BW
Putt_Punjabi
 
Posts: 1187
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