Putt Punjabi's Journal

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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Mon Apr 06, 2009 3:09 am

Been a while since I posted. My gym is everywhere, im working full time, school full time, gym 5 days a week and part time on the weekends.. so my gym days get mixed up :-s.

Today - Legs
Reped 185 X 8 on squats today.

My 3 week off of creatine are over. I will continue my cycle tommorow, in a couple of days I will finish my semester, then I can concentrate on my workout :).

New goal - RUN! CARDIO!!
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Tue Apr 07, 2009 3:12 am

Chest
Pushups
Stretch

Bench press
bar X 8, 135 X 8, 185 2X4, 195 1X4 right after 185X2, 204 X 4 right after decrease weights while continue benching until I am down to 135.

Incline

Cables

Tricep pulldown

Basketball for cardio :-s
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Re: Putt Punjabi's Journal

Postby Canuck Singh » Tue Apr 07, 2009 3:17 am

New goal - RUN! CARDIO!!


I'll second that there
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Re: Putt Punjabi's Journal

Postby hsingh » Tue Apr 07, 2009 3:35 pm

Don't jog! do HIIT, that'll leave you gasping for air in under 30 minutes ;)
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Re: Putt Punjabi's Journal

Postby Canuck Singh » Tue Apr 07, 2009 4:26 pm

hsingh wrote:Don't jog! do HIIT, that'll leave you gasping for air in under 30 minutes ;)


who said jog? :tread
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Re: Putt Punjabi's Journal

Postby hsingh » Tue Apr 07, 2009 4:45 pm

Okay then let me rephrase

Don't run!!! :P Do HIIT
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Wed Apr 08, 2009 9:51 am

Eliptical, Basketball, Soccor and Kabaddi get me enough cardio but I just wanna lose fat on my side belly :( I HATE DIETING...
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Tue Apr 14, 2009 3:09 am

Bench - Dumbells - 45X8, 55X8, 60X8, 65X8, 70X8, 75X6 and 80lb X6
Incline - 65 X 6 - 3 sets dif level
Decline 135lbs X 10 - 2 sets
Cable Flies
Tricep overhead rope - 100X 8, 120X8, 140X8, 140X6
Dumebell skull crushers - 25X8 - 2 sets

Cardio - Running outside - Duration 20 mins or so.
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Re: Putt Punjabi's Journal

Postby Canuck Singh » Tue Apr 14, 2009 4:15 am

I HATE DIETING...


I Love Food :pop2
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Re: Putt Punjabi's Journal

Postby hsingh » Tue Apr 14, 2009 3:08 pm

Eliptical, Basketball, Soccor and Kabaddi get me enough cardio but I just wanna lose fat on my side belly :( I HATE DIETING..
No one likes dieting, I hate it too. But to see those abs, it needs to be done. If you can loose those stubborn love handles without dieting, I think you will be the one of the very rate people able to accomplish that.

I Love Food
:lols: I used to be the food taster for my mom's cooking :P So you can see how much I love food :D However, Since I got serious about fitness, taste has taken a back seat. I do have bad (and thus very very tasty) foods once a while, which is the reason my gut has gotten bigger over the last couple of months lol
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Apr 16, 2009 10:24 am

Lats/Bi's/Abs

Pullups - 4 BW pullups + 4 jumping / Negative pullups - 2 sets
Incline pullups - Lay on ground, pull body up towards the bar as your feet rest on a bar that is higher then your head.
Lat pulldowns - Warmup set, 1X8 130lbs, 1X8 150lbs & 2X8 160lbs.
Lat pulldowns (behind neck) - 2X8 120, I gave up after 2 sets because the awesome gym at school has the lat pulldown in a way that I cant fully extend my arms and therefore, for this exercise, I don't feel anything.
Pulldowns (V shaped holder?? :-s The lil V shaped thing you use for doing back) *all dif angles - 1X8 120lbs, 1X8 130lbs, 1X8 150lbs and 1X8 160lbs
Bicep Curls on angled bench (precher?) - 1X8 30lbs, 1X8 50lbs & 2X8 60lbs
Bicep Curls olmpic straight bar (bar weight not included) - 2X6 - 50lbs, 2X4 - 50lbs
Dumbells curls on angled bench - 3X8 30lbs each hand
Rope pulldown in front of your head for ABS - 3 sets 140 lbs, either my abs are strong or im not doing this right, but I dont feel it as much but I like this exercise more then any ab exercises :)
Lower abs + situps + bicycle kicks on mat for ABS
Complete workout

Pre-workout - Creatine + protein

PP
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Apr 23, 2009 3:19 am

Chest/Tri's

Bench Press - Barbell
barX10, 135X10, 185X6 (solid), 190X5 (solid), 195X4 (solid 3 reps and spot on the 4th)

Incline DB
1X10 45lbs, 1X8 65lbs, 1X8 60 ( more steeper then 1st set), 1X4 70lbs (same angle as 1st)

Decline
2X8 - 135lbs

Cable Flies
Overhead tricep rope presses
Weighted Dips
8 X BW, 25 X8, 45X8, 70X8, 90X8
Incline Pushups
1X12
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Thu Apr 30, 2009 8:32 am

Good Morning All,

I just finished school, so I should be posting here on a regular basis. One thing I really need help with is my shoulder press, it seems to not get any stronger. I have tried heavy weights, heavy weight and then light weight to finish the set, light weights for more sets... but nothing seem to work. However, I can do more pushups, dips, Bench press or any other exercise that involves troceps... except shoulder press. Is there a certain muscle that I am not improving on when I workout my triceps? PLEASE HELP.

P.S. I might not be working out for 1/2 days because I am sick, caught the cold.

Shoulders
Shoulder Press DB
45X10, 55X8, 55X8, 55X7, 55X6 (after every set, I did 25X6-8)
Shrugs
135X12 +shrugs behind back, 185X12 + 135X6 behind back, 225X12 + 135X8, 225X12 + 135X8, 225X12 + 135X8
DB front raise and side raisesTricep Pulldown
25X2
120X15, 135X10, 150X4 + 120X6, 150X4 + 120X6, 150X4 + 120X6
DB skull crushers
20X8 + 20X6 over head tricep press - this set 2 times, I try to switch the width in between my arms when I do this to workout the whole tricep.
10 Minutes bike

Back

10 Minute elyptical

Pullups
BW X 4 and 4 negatives - this set two times

Back pull (sit on a angeled seat where you pull the weight towards yourself.
45X8 (slow), 90X8, 100X8, 100X8, 100X8

BB Under hand pull (back is angeled and you stand with bar underneath you and hands underneath the bar, pals facing the front and you pull the bar towards you)
25X8, 25X8, 35X8, 45X8
BB Over hand pull (same thing as top but your palms are facing you and you arms have more width in between them. I did each of these sets right after ewach set on top)
25X8, 25X8, 35X6, 45X6

Deadlifts
45X8, 225X8, 225X8, 225X8

Bicep DB Curls

35X8 (angeled bench), 50X4 + 35X8 (standing)

Bicep Straight Bar Curls
95X 6, 95X6, 95X6

Abs

Basketball

1 Thing I did wrong is I havent taken Protein shake for the last 2 days, I keep forgetting to take it to gym. I will keep in mind for next workout for sure, whenever that will be.

Gimme some feedback, Thank You,

PP
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Re: Putt Punjabi's Journal

Postby hsingh » Thu Apr 30, 2009 4:52 pm

One thing I really need help with is my shoulder press, it seems to not get any stronger. I have tried heavy weights, heavy weight and then light weight to finish the set, light weights for more sets... but nothing seem to work. However, I can do more pushups, dips, Bench press or any other exercise that involves troceps... except shoulder press. Is there a certain muscle that I am not improving on when I workout my triceps? PLEASE HELP.
One thing that has worked for me in the past to increase weights, as suggested by Canuck Singh:
- bring weight down slowly, count of 3 or 4
- blast is back up to the top, have keep control of the weight of course

After doing this for every 2nd week for about a month, both my dumbell bench and dumbell shoulder press increased by 10 lbs, to 90lbs and 80lbs respectively. So far I am happy with the weight I'm lifting, so I haven't tried it again in a while. Give this a shot, see how it goes. Do note that it may seem like its easy, but it's not (at least wasn't for me!) you will probably need to drop the weight down quite a bit. I was doing 50lbs dumbell bench and 40lbs shoulder press during these type of workouts.
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Re: Putt Punjabi's Journal

Postby Putt_Punjabi » Tue Jun 09, 2009 1:12 pm

Good Morning All,

Long time since I posted under my journal. I am still on the same routine just added cardio at the end of every workout :)

Shoulder - Monday

Standing Bar Shoulder press - barX12, 75X10, 95X8, 125X6 and 125X6
Standing Arnies (after every set of shoulder press) 30X until fail
Shrugs - 135X12 + behind back shrugs, 185X12, 225X10, 245X10, 245X10
Front and side dumbell raises - 2 set sof 25X8
Sitting down dumbell pull for back shoulder - 2 sets of 40X8
tricep pulldown - 3 sets
Cardio - 11 mins

PP
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