captfit Posted June 7, 2013 Author Share Posted June 7, 2013 Ross as you can see its kinda inspired by your avatar Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 8, 2013 Share Posted June 8, 2013 Wahey we're like two peas in a pod man how are things dude? Link to comment Share on other sites More sharing options...
captfit Posted June 10, 2013 Author Share Posted June 10, 2013 10th June I am cutting back the volume to 3x5 simply coz its too hot to train in 40 degrees and i need to shorten my workouts . Been getting positive comments from friends on how i am starting to look broader Squats Barx55x40kgs5x60kgs3x80kgs 3x5x90kgs * I had the spotter in the last set for last two reps Bench Press 10xBar5x37kgs5x47kgs3x57kgs 3x5x64.5kgs Pendlay Rows3x5x50kgs Incline Dbell Bench2x8x20kg Dbell Lat Pulldowns1x10x45kgs1x8x52.5kgs Link to comment Share on other sites More sharing options...
asparagus Posted June 10, 2013 Share Posted June 10, 2013 Good work dude - keep it up! Nice comments when people notice a change in your appearance always help to keep one motivated. It's a good reminder that your hard work is paying off. Link to comment Share on other sites More sharing options...
captfit Posted June 12, 2013 Author Share Posted June 12, 2013 12th June Squats 10xBar5x40kgs4x60kgs3x80kgs2x85kgs 2x5x92.5kgs* Wanted to do 3 sets but my training partner was kinda tired . Over Head Press 10xBar5x35kgs2x4x45kgs ( Tough ) 4x5x50kgs ( Surprisingly felt easier than 45kgs ) Deadlift 1x5x57kgs1x5x77kgs 1x5x92kgs Kick Ass session although lasted over 75-80 mins Link to comment Share on other sites More sharing options...
captfit Posted June 14, 2013 Author Share Posted June 14, 2013 14th June Went into the gym feeling lousy despite a 6-7hr sleep and a rest day yesterday . Started with bench and couldn't even get through my warm up sets , the power wasn't there the body still felt as it was in sleep . Felt like crap and i almost decided to pack up for home when i couldn't Bench a single rep for my weight today . So i decided to mix up things and prevent the session from going waste . I did a quick arm and abs workout . Barbell Curl1x12x25kgs1x10x30kgs1x8x35kgs1x6x35kgs Cable Tricep Pushdown - 3x10x5plate Dbell Curls - 2x10/8x10kgs Overhead Tricep Cable extension - 2x10x5plates Hammer Curl - 2x10x7.5/10kg Dbell One Arm Dbell Extension - 2x10x6/8kgs dbell Abs Crunches 3x12Side bends 3x15 I aim to eat a lot today and sleep 8-9 hours so i can get some recovery for tomorrow's session . Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 14, 2013 Share Posted June 14, 2013 Nice training there, looks good! What are you training next? @MF I did some interval running today out on the street with 8 Splits of 1 minute Run and 1:30 minute slow walk . It was very slow nothing intense but by my 3rd or 4th running split my calves really felt a strong burn . Is this okay as i am running after ages and have never really been a running person or could be it a running form problem ?It's probably just down to conditioning ~ being new to the running and trying to adapt to the change of training stimulus. Doesn't sound like a problem per se, it should ease off and go away as your running fitness increases. I'd probably up your walk/recovery time to 2mins though, that will probably help a little. Let me know how you go Link to comment Share on other sites More sharing options...
captfit Posted June 15, 2013 Author Share Posted June 15, 2013 CRAZZYYY WORKOUT My friend got this tub of Muscle Pharma's Assault Pre-Workout . So i decided to try it and took half a scoop 30 mins pre workout . Now i am not sure if it was the supplement or the Psychological effect of taking something but i ripped the squats apart . Squars ( Smith Machine ) 10xBAr5x40kgs10x60kgs8x80kgs 2x5x100kgs ( NEW PB RECORD , WITHOUT A SPOTTER )* Was supposed to do 95kgs today but just felt like 100 kgs and i did pull it off . Bench Press 10x37kgs8x47kgs8x57kgs 2x5x67kgs ( Last set had a spotter ) Drop Set1x5x67kgs >1x5x57kgs > 1x5x47 kgs > 1x5x37kgs Seated Cable Rows ( Replaced Barbell Rows for a change ) 1x10x45kga2x8x52.5 kgs Overall the workout felt superb , lot of energy and lot of pushing enthusiasm . I've got tons of videos doing various stuff in gym , my friend is trying to compile it all into one put a nice song in the background and put it on you tube , keep looking out for it Link to comment Share on other sites More sharing options...
captfit Posted June 17, 2013 Author Share Posted June 17, 2013 17th June Squats 10xBar8x40kgs8x60kgs8x80kgs2x5x102.5kgs PB OverHead Press 10xBar8x35kgs5x45kgs2x5x50kgs1x6x40kgs Dbell Lateral Raise2x10x5kg Dbell Dbell Bent over raise2x10x4kg Dbell Barbell Shrugs2x10x75kgs1x15x55kgs Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 18, 2013 Share Posted June 18, 2013 Get that video up dude! I look forward to seeing it how was your weekend anyway man? Link to comment Share on other sites More sharing options...
asparagus Posted June 18, 2013 Share Posted June 18, 2013 14th June Went into the gym feeling lousy despite a 6-7hr sleep and a rest day yesterday . Started with bench and couldn't even get through my warm up sets , the power wasn't there the body still felt as it was in sleep . Felt like crap and i almost decided to pack up for home when i couldn't Bench a single rep for my weight today . So i decided to mix up things and prevent the session from going waste . I did a quick arm and abs workout ....Cheers for not letting your mood get the better of you and still putting hitting the weights. Sometimes it just isn't there - it happens to all of us. If it starts to drag on for multiple days then it might be time to take a deload week, but if it just happens every now and then it's perfectly normal. You're getting stronger! And post that video! Link to comment Share on other sites More sharing options...
captfit Posted June 19, 2013 Author Share Posted June 19, 2013 @asparagus Its going pretty okay i have already hit 100kg on Squats and other lifts are coming off decent as well . the entire video might take time but i'l try and get this Deadlift one i got the other day , i need a form check anyhow . Will be up in couple of hours . @Ross yeah man working on that video , weekends been okay resuming work from 6th july so trainings gonna take a hit it seems Link to comment Share on other sites More sharing options...
captfit Posted June 19, 2013 Author Share Posted June 19, 2013 19th June Bench Press3x5x67kgs Incline dbell press1x10x18kg Dbell1x8x20kg Dbell Flat Dbell Bench1x8x26kgs (PB) Pec Dec Fly2x8x4plates Lat Pulldown3x10x5/6/7 Plates Seated Cable Rows2x8x4 Plates Link to comment Share on other sites More sharing options...
captfit Posted June 19, 2013 Author Share Posted June 19, 2013 http://www.youtube.com/watch?v=tyYVJK2e7eg Check it out and let me know how is the form on this one .Cheers Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 19, 2013 Share Posted June 19, 2013 You're forms perfect dude! And I loved the cheeky smile at the end ahha, how much weight was that?It sucks when work and other things get in the way of training eh :/ Link to comment Share on other sites More sharing options...
captfit Posted June 21, 2013 Author Share Posted June 21, 2013 21st June Squats 10xBar5x50kgs5x70kgs3x90kgs 2x5x100kgs Leg Curl Machine2x10x2 Plates Shoulder Dumbell Press 1x10x10kgs Dbell2x8x15kg dbell2x5x18kg Dbell Lateral Side Raise - 2x12x5kg DbellBent over Rear Lateral - 2x10x4kg DbellUpright Rows - 2x10x30kgs Link to comment Share on other sites More sharing options...
captfit Posted June 22, 2013 Author Share Posted June 22, 2013 22nd June Fun Arms day Tricep Rope Pushdowns3x10x5/6/7 Plates Skull Crusher3x10x25kg/28kgs/30kgs Tricep Bench Dips2x12 Barbell Curls3x8x25kgs/30kgs/35kgs Hammer Curl2x10x25kgs Dbell Curl2x8x12kg Dbells Link to comment Share on other sites More sharing options...
captfit Posted June 24, 2013 Author Share Posted June 24, 2013 24 June * I was short on time today and very sore from the Arm Workout from Saturday so just decided to do an all lower body quick workout . Squats 10xBar8x40kgs8x70kgs8x80kgs8x90kgs Leg Press10x70kgs10x90kgs10x120kgs Straight Leg Deadlift ( Just experimental trying to get the feel of this variation )2x8x37kgs Lying Curl2x8x15/22.5 kgs Out of the Gym in 45 mins Link to comment Share on other sites More sharing options...
captfit Posted June 26, 2013 Author Share Posted June 26, 2013 26th June This week seems like more of a fun week , earlier on Monday i did a complete Quick Leg routine , today i did Short but good Chest workout . I guess i can isolate body parts this week as this will give body some break from Strength Training . Chest Day Incline Barbell Bench Press1x8x37kgs2x5x47kgs1x8x52kgs Flat Barbell BenchPress2x5x57kgs1x7x62kgs Pec Dec Fly3x8x3 Plates Push Ups10,10,8,10 Some ab work . Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 26, 2013 Share Posted June 26, 2013 How are you finding all the isolation stuff matey? Suppose its nice to mix it up a little bit Link to comment Share on other sites More sharing options...
captfit Posted June 27, 2013 Author Share Posted June 27, 2013 Actually its kinda fun just needs some conditioning to it as haven't done isolation in a while and a particular body part worked for 8-9 Sets Straight up ends up making it a little fatigued. Although its not as fun as going for maxes every other workout . Link to comment Share on other sites More sharing options...
captfit Posted June 27, 2013 Author Share Posted June 27, 2013 27th June Back & Traps Barbell Rows1x10x37kgs3x8x47kgs One Arm Dbell Rows3x10x20kgs Dbell Lat PullDown3x10x6plates ( 45kgs ) DEADLIFTS ( I wasn't planning on doing them but by the end of the workout i saw the gym was empty so went for it ) 1x7x57kgs1x7x77kgs1x5x87kgs Barbell Shrugs3x10x70 kgs I am enjoying this Isolation stuff . Link to comment Share on other sites More sharing options...
captfit Posted July 1, 2013 Author Share Posted July 1, 2013 I would just summarize how my 2 months Stronglifts Round 2 went . I started on 29th April - 30th June . The gains are not a lot considering i almost achieved 80-90% of it earlier when i ran the cycle its just that due to the gap i had to start again from middle . Squat - 55kgs ( 3 x5 ) >>> 105kgs ( 1x3) 100kgs (2x5) 97.5kgs ( 3x5 )Bench - 27kgs (5x5) >>> 67kgs (2x5) 64.5kgs (3x5)Barbell Rows - 35kgs (5x5) >>>55 kgs ( 3x5 ) * Didnt realy put a lot of effort in theseOver Head Press - 30kgs (5x5) >>> 50kgs (3x5)Deadlift - did not do a lot of these max i hit was 97kgsx5 This was my second time on the routin intial being Nov-Dec-Jan . Lifts were easier this time therefore i could progress more , specially squats . It did not follow the program word to word for example just doing 3x5 instead of 5x5 and adding some extra exercises but it did not really hamper the strength apart from a one or two bad day . Supplements - Protein ( 1 scoop everyday post workout , morning on non workout days ) Creatine ( Along with protein ) Diet - I hit around 2500cal approx +/- 200cal everyday with around 100-130gms protein 70% of the time. Being a typical Indian diet it was more carb dominant which helped me gain around 3-4kgs weight in this period and some belly fat *This info is just for anyone who is going through my thread and is thinking of doing this program . Its a good one but just don't go overboard with surplus calories and too much carbs , they dint help in my case leaving me in the end with lot of belly fat to take care of . Link to comment Share on other sites More sharing options...
captfit Posted July 1, 2013 Author Share Posted July 1, 2013 Alright then next 8 weeks i am planning to loose some weight . I will cut down on Calories and have already started some morning walks and occasional sprints . There will be a lot of movement with flying so lot of hotel gym for workouts . For the same reason i am getting off Strong-lifts as i wont have all the equipment every time . So i will do a more focused split with the aim of maintaining my maxes and get some definition . 1st JulyChest-Triceps ( With some Heavy Squats , saw the empty Bar and couldn't refrain myself ) Squats10xBar , 10x40kgs , 10x60kgs , 5x80kgs 5x100kgs3x105kgs ( PB ) BENCH PRESS10XBAR , 10X37kgs , 6x47kgs6x57kgs2x5x67kgs Incline Bench8x47kgs2x6x57kgs ( Needed a lot of assistance , not yet the weight to hit it seems ) Incline Flyes2x10x10kg Dbell PullOver2x10x18kg Dbell Tricep Rope PushDown3x10,9,8x5 Plates Dbell Overhead extension15kg Dbells Link to comment Share on other sites More sharing options...
captfit Posted July 2, 2013 Author Share Posted July 2, 2013 2nd July Back-Bicep LAt PullDown Machine 1x15x 4 Plates1x12x 5 Plates1x12x 6 Plates1x10x 6 Plates Seated Cable Rows2x10x5 Plates1x6x6Plates Barbell Rows10x45kgs2x8x48kgs One Arm Dbell Row3x10x20kg Dbell Barbell Curls1x10x25kgs2x8x30kgs Dbell Hammer Curls3x10x7.5kg Dbell Reverse Grip curls10x15kgs8x20kgs * What do you guys say ? Too much volume or alright ? Link to comment Share on other sites More sharing options...
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