captfit Posted January 25, 2013 Author Share Posted January 25, 2013 25/01/13WEEK 14 WORKOUT #34 A SQUATS 8x17kgs 8x37kgs5x57kgs 3x5x77 kgs ( Relatively Deep Squats from before ) * Instead of Increasing the weight this week i decided to just go back a few Kgs and focus on form and going down further in the squat , i realized i was doing just quarter squats last few workouts . BENCH PRESS 15x17 kgs8x37 kgs5x47 kgs3x57 kgs 3 x 5 x 67 kgs * Bench was better this time with a very light spot , will repeat it again once more before increasing . PENDLAY ROWS 10x35 kgs 3x5x62.5 kgs Parallel Bar Dips 3x5 Bodyweight ( Getting better with the dips now but need to better till i can do atleast 10reps ) Alternate Dbell Curl ( Couldn't resist not doing them today )2x12/8x10kg Dbells Chest Press Machine3 x 10 x 3/4/5 Plates Link to comment Share on other sites More sharing options...
mrbear666 Posted January 25, 2013 Share Posted January 25, 2013 training is looking good boss, sounds like your enjoying yourself with it! Link to comment Share on other sites More sharing options...
captfit Posted January 26, 2013 Author Share Posted January 26, 2013 Yes brother its been fun till now and i am definitely enjoying getting stronger and i am trying to add more stuff too my training as well with some more isolation and accessory work . Link to comment Share on other sites More sharing options...
captfit Posted January 28, 2013 Author Share Posted January 28, 2013 28/01/13WEEK 15 WORKOUT #35 B SQUATS Bar x 101x5x37 kgs1x5x57 kgs1x5x72 kgs 3x5,5,4x82 kgs OHP 1x10xBar1x5x25 kgs1x8x35 kgs 3x5/5/4x47.5 kgs *Had to Push Press the last few reps but its okay , happy with the lifts . DEADLIFT 1x6x45kgs1x5x75kgs1x5x95 kgs 1x115 kgs PB* Wasn't the best attempt , i just managed a single rep , i guess it was coz of the smaller Barbell i had to use today . Lateral RAise 2x8x 5kgs Dbell Dbell Bicep Curls3x10/7/5x 10 kg Dbells Chins UpS - 3 , 2 , 2 , 2 , 1 , 2 Decline Crunches - 2x10/82x10x5kgs Resistance Link to comment Share on other sites More sharing options...
captfit Posted January 30, 2013 Author Share Posted January 30, 2013 30/01/13WEEK 15 WORKOUT #36 A Light Squat Day1x10x22.5 kgs1x12x37 kgs1x12x47 kgs*I was dripping with sweat after these quick high rep sets , really got the heart pumping . I think out of the 3 Squat workouts every week I can do this kind of training once a week . BENCH PRESS BARX101X8X37 kgs1x6x47 kgs1x3x57 kgs3x5x67 kgs*I had a light spot through the bench but the spotter did say that it was very light so I guess I can move on to the 2.5kg increment next week . PENDLAY ROWS BARX101X10X35 kgs1x5x50 kgs3x5x65kgs* I managed 5 reps but last 2 reps on each set were cheat reps I was moving my entire body just to finish the movement , I will repeat the weight again next time . INCLINE BENCH 1X10X37 kgs1x6x47 kgs Paralle Dips 4x5xbodyweightDECLINE CRUNCHES3X8 ( 5kg Resistance ) Link to comment Share on other sites More sharing options...
captfit Posted February 2, 2013 Author Share Posted February 2, 2013 02/02/13WEEK 15 WORKOUT #37 B SQUATS 2x5xBar1x5x37 kgs1x5x57 kgs1x5x72 kgs1x1x77 kgs 3x5x85 kgs OHP 1x10xBar1x10x25 kgs2x8x35 kgs 3x5/5/4x47.5 kgs Chins UpS - Total 20 repetitions , Bw and Assisted SupersetDBELL BICEP CURL / TRICEP PUSHDOWN ( 1x10x10kgs , 2x6x12kgs + 10x4/5/6 plates ) * Gym was too crowded couldn't get the barbell for Deadlift so no deads today . Link to comment Share on other sites More sharing options...
captfit Posted February 4, 2013 Author Share Posted February 4, 2013 04/02/13WEEK 16 WORKOUT #38 A SQUATS 2X5XBAR1X5X37 kgs1X5X57 kgs1X3X73 kgs 3X5X87 kgs BENCH PRESS 1X12XBAR1X5X37 kgs1X5X52 kgs1X3X62 kgs 3X5X69.5 kgs *I had a light spot through the bench . PENDLAY ROWS 1X5X47 kgs 3x5x62.5 kgs * The form kinda felt bad on this one . Paralle Dips 3x6 DECLINE CRUNCHES3x10 ( 5kg Resistance ) Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 4, 2013 Share Posted February 4, 2013 Good stuff mate there's nothing worse than a crowded gym :/ Link to comment Share on other sites More sharing options...
captfit Posted February 4, 2013 Author Share Posted February 4, 2013 Really man it was so difficult to find space the other day so i switched deadlifts with some arms workout . How are you enjoying the 5/3/1 ?What's the one month result like ?? Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 4, 2013 Share Posted February 4, 2013 That sucks man I know how it feels that's why I'm investing in a home gym 5/3/1 is great man, I won't know the results until I test my 1 rep max's next month but I've got high hopes how much longer do you think you'll follow 5x5?? Link to comment Share on other sites More sharing options...
captfit Posted February 4, 2013 Author Share Posted February 4, 2013 I am thinking of sticking to it till i reach 100 kgs on squat and around 80 kgs on Bench which should be possible within 4-6 weeks if i dont get too busy with work . Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 4, 2013 Share Posted February 4, 2013 Sounds good to me dude! Solid numbers there man Link to comment Share on other sites More sharing options...
captfit Posted February 5, 2013 Author Share Posted February 5, 2013 Managed to hit 3000 Cal yest , will try and maintain the same today as well and for next 2 weeks actually . That is apprx 400-500 increase in my daily calories . I realize that since i have started i am lifting much more weight and i should increase my calories accordingly . I'l do this as a 2 weeks thing if i pack on more fat i will probably come back to 2500 else try and work on from there . Its a very Rainy day out here in Delhi today , hope everyone's doing good . Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 5, 2013 Share Posted February 5, 2013 Good job on the calories mate! I never count mine but I'm pretty sure I'm eating enough ahha, gonna count and lower calories just before summer so I can get my weight down a bit and hopefully keep my strength the same.How are things aesetically? You putting on weight at all?Ps its sunny here Link to comment Share on other sites More sharing options...
captfit Posted February 6, 2013 Author Share Posted February 6, 2013 06/02/13WEEK 16 WORKOUT #39 B DEADLIFT ( started my today's workout with Deadlift instead of OHP simply coz i could find some empty space and barbell , and i seized the opportunity ) 1x5x37kgs1x5x57kgs1x5x77 kgs1x4x97 kgs1x1x107 kgs1x1x117 kgs New PB1x8x77 kgs OHP( Felt kinda weak on OHP coz of doing Deadlifts first , my wrists were already so full of blood and pumped ) Warmup Dbell Laterla raise 2x10x4kg Dbells 1x5x25kgs1x5x35kgs1x5x45kgs 3x5/3/5x50 kgs ( Set 1-3 with light spot ) Close Underhand Grip Lat Pulldowns(* My grip had given away by then due to calluses on palm so i decided to do the lat pulls instead of Chin Ups today ) 1x10x42 kgs1x8x49 kgs1x7x49 kgs Dbell Hammer Curls2x8/6x8 kg Dbells Link to comment Share on other sites More sharing options...
captfit Posted February 6, 2013 Author Share Posted February 6, 2013 Good job on the calories mate! I never count mine but I'm pretty sure I'm eating enough ahha, gonna count and lower calories just before summer so I can get my weight down a bit and hopefully keep my strength the same.How are things aesetically? You putting on weight at all?Ps its sunny here Aesthetically well i am definitely feeling better than i ever was , but most of my growth is in the Back . My Chest hasn't grown much but it does feel a little thicker than before . Delts are rounding up now slightly which is good . Arms i don't think there's much increase in size from what i measured but they look in better shape . Quads are looking much better than ever before . Unfortunately all this is still accompanied by some thick layer of fat around my Gut These are my measurements taken on 26th Jan unfortunately i did not take any measurements before so these are my base for now to improve on from here :- Forearms - 11inchBiceps - 13.6 inCalves - 14.8 inChest - 40 inThighs - 21.5 inWaist - 35.5 Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 6, 2013 Share Posted February 6, 2013 Happy to read about your improvements buddy, good work there. Nice deadlifting too! Link to comment Share on other sites More sharing options...
captfit Posted February 8, 2013 Author Share Posted February 8, 2013 08/02/13WEEK 16 WORKOUT #40 A SQUATS 2X5XBAR1X5X37 kgs1X5X57 kgs1X3X77 kgs 3X3X90 kgs New PB 1x6x57 BENCH PRESS 1X10XBAR1X10X37 kgs1X5X52 kgs1X5X62 kgs 3X5X70 kgs *I had a light spot through these 3 sets . INCLINE BENCH 3X5X47 kgs1x5x52 kgs DBELL BENCH PRESS 2X6X20 KG DBELLS TRICEP PUSHDOWNS 10X 3/4 PLATES8X5 PLATES3X5X6 PLATES WORKOUT NOTES :- Still felt a little sore from the Deadlifts day before so skipped the Barbell Rows and converted it into more of a Chest Oriented workout . It was good to do some incline bench and i was happy with the weights i managed . Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 8, 2013 Share Posted February 8, 2013 Wooah! Strong bench there dude nice one oh and good heavy squatting mate, I'm benching tonight and now I feel motivated hope everythings good where you are bro Link to comment Share on other sites More sharing options...
captfit Posted February 12, 2013 Author Share Posted February 12, 2013 Well got a wedding at home this week and a slightly packed schedule with work so i have decided to use this time as a week off from all types of training . I have been doing Strength Training for almost 15 weeks now and i guess a week off should definitely help me . All the best to everyone working out this week . Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 12, 2013 Share Posted February 12, 2013 Enjoy your week off yash and enjoy the wedding! I Look forward to catching up with you when you're back bro, all the best Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 13, 2013 Share Posted February 13, 2013 Same as what VR said, enjoy yourself mate! Link to comment Share on other sites More sharing options...
captfit Posted February 18, 2013 Author Share Posted February 18, 2013 I had an amazing week off , had some cousins come over from Germany and spend most of my week showing them around Delhi . My break seems like will extend one more week as i have been asked by my company to relocate next week so i will probably start lifting once i have shifted to Calcutta . Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 18, 2013 Share Posted February 18, 2013 Does that mean you'll be moving there dude?? Hopefully they'll have some cool gyms in calcutta Link to comment Share on other sites More sharing options...
captfit Posted February 18, 2013 Author Share Posted February 18, 2013 Yes my friend i will be shifting over have to rent a place there so will need this week to check out apartments , i hope the 2 weeks off don't put my progress at stake and doesn't affect my strength levels . Link to comment Share on other sites More sharing options...
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