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 Post subject: Abraiz's training log (November 2014)
 Post Posted: Tue Nov 11, 2014 1:43 am 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 97
Location: India
Tuesday - November 11, 2014.

Front Squats - Warmup with 20 kg, 22.5 kg, 25 kg, 27.5 kg.

Work Sets - 40 Kg for 5 reps
42.5 Kg for 5 reps
47.5 kg for 5 reps
55 kg for 5 reps

The second set was a mistake. I should have gone directly to 47.5 kg, but miscalculated the weight on the bar.

Military Press -

Work Sets - 22.5 kg for 5 reps
27.5 kg for 5 reps
30 kg for 8 reps

Assistance work

Shrugs with 30 kg - 5 sets of 10 reps
Barbell Curl - with 20 kgs - 3 sets of 10 reps, missed a rep on the 4th set (i.e. got only 9 reps) and stopped.

This much exercise wiped me out. Maybe because I am coming back from a fever or maybe I am training this much after a long time. No worries, exercise ability will build up slowly but surely.

Next workout should add at least 1 more movement in assistance exercises. Don't know what it will be. Should decide on a good one. Maybe dumbbell bench press or lat pull-downs. Should also speed up assistance work, alternate exercises instead of finishing one and then taking up another.

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 Post subject: Re: Abraiz's training log (November 2014)
 Post Posted: Sat Nov 15, 2014 7:01 am 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 97
Location: India
Friday - November 14, 2014.

Deadlift Day

Warmup - 22.5 kg, 25 kg, 30 kg

Worksets - 52.5 kg for 5 reps
60.0 kg for 5 reps
67.5 kg for 5 reps

Assistance work -

Snatch grip deadlifts

3 sets of 10 with 32.5 kg

Sumo deadlifts

2 sets of 10 with 32.5 kg.


Strangely, deadlifts didn't wipe me out. I am writing this on the day after the workout and I feel no soreness. In fact none at all. I wonder if this is because I have deadlifted a lot in the past and am again starting up or just because the deadlift uses a lot more muscles than say military press. Anyways, I do not feel any DOMS now. Maybe a wee bit in the lower back and in the hamstrings. Nothing more.

From next week, I am going to add Muay Thai work on the non-gym days. Will do bodyweight exercises after it. Will post regularly.

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Abraiz


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 Post subject: Re: Abraiz's training log (November 2014)
 Post Posted: Tue Nov 18, 2014 5:24 am 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 97
Location: India
Tuesday - November 18, 2014

Warm up - A few bodyweight jump squats

Front Squat - 20 kg for 3 reps, 25 kg for 3 reps, 32 kg for 5 reps

Work sets - 45.0 kg for 3 reps
50.0 kg for 3 reps
57.5 kg for 6 reps

Military press

25.0 kg for 3 reps
30.0 kg for 3 reps
32.5 kg for 10 reps


Assistance work

Shrugs with 32.5 kg for 10 reps, 2nd set of 20 reps

Incline dumbbell bench press - 10 kg for 2 sets of 10 reps

Barbell curl - 20 kg for 2 sets of 10, then a 3rd set of 7 reps

Had to hurry due to lack of time.

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Abraiz


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 Post subject: November 19, 2014
 Post Posted: Thu Nov 20, 2014 3:32 pm 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 97
Location: India
Bodyweight workout

Warmup with Wall pushups 1 set of 20 reps
Elevated pushups 1 set of 20 reps
Knee pushups 1 set of 20 reps

Worksets

Close grip divebombers in the following manner:

3 reps, then 2 reps, then 1 rep, then 1 rep, then 2 reps

After the past shoulder injury, divebombers irritate my shoulder. Guess should stick with only Indian pushups.

Pistol progression

Pistol to a box (which is an upturned bucket, which in turn is below my knee in height)

3 reps, 2 reps, 1 rep, 1 rep, 2 reps (For each leg)

Could not get the last rep for the last set in the left leg. Should repeat it.

Inverted row

Inverted row with feet elevated.

3 reps, 2 reps, 1 rep, 1 rep, 2 reps.

No problem. Except the slight shoulder irritation. Should switch to Indian pushups.

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Abraiz


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 Post subject: November 20, 2014
 Post Posted: Thu Nov 20, 2014 3:36 pm 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 97
Location: India
Bodyweight workout

Warmup with Wall pushups 1 set of 20 reps
Elevated pushups 1 set of 20 reps
Knee pushups 1 set of 20 reps

Worksets

Close grip Indian pushups in the following manner:

3 reps, then 2 reps, then 1 rep, then 1 rep, then 2 reps

Indian pushups are not as irritating. Should repeat them for a few workouts. Probably the pain will go away.

Pistol progression

Pistol to a box (which is an upturned bucket, which in turn is below my knee in height)

3 reps, 2 reps, 1 rep, 1 rep, 2 reps (For each leg)

Nailed the last rep for the left leg, which I had missed earlier. Should move on in the following week.

Inverted row

Inverted row with feet elevated.

3 reps, 2 reps, 1 rep, 1 rep, 2 reps.

No problem. Except the slight shoulder irritation. Should lessen with the switch to Indian pushups.

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 Post subject: November 21, 2014
 Post Posted: Fri Nov 21, 2014 3:10 pm 

Joined: Tue Aug 21, 2007 9:49 pm
Posts: 97
Location: India
November 21, 2014

Friday - Deadlift day

General warmup - 2, 3 sets of front squats

Warmup - Deadlifts - 30 kg for 3 reps, 40 kg for 3 reps, 50 kg for 3 reps.

Worksets

1st set - 57.5 kg for 3 reps.
2nd set - 65 kg for 3 reps.
3rd set - 72.5 kg for 3 reps.

Assistance work

Snatch grip deadlifts with shrug at the top

5 sets of 10 reps each with 42.5 kg.


Snatch grip deadlift with shrug is cool. Felt my entire back smoked after the workout. Even while doing the exercise, I would huff and puff and feel my heart pounding as if I had done a sprint. Totally love it. Should remove shrug work totally from Tuesday workout. Should do dumbbell assistance work on Tuesday plus some barbell curls. Should try to add a core move somewhere in the week.

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