My Training Journal.....

[Sareen]

Thanx Mo! Shall post my diet strategies from the coming week.

29/2/08

Legs :

1 Front Squat ( Olympic Lifting Style )

5 x 5 : 225

5 x 1 : 275

2 One Legged Deadlift ( Olympic Bar )

4 x 6 : 100

3 One Legged Calf Raise

3 x 10 : 25 p dumbell. + bw

[Sareen]

Day 1 Monday : 3/3/08 Heavy day

Front Squats (olympic lifting style) : 5 x 5 to the limit.

1 115

2 185

3 205

4 225

5 225

Low Incline Bench Press 5 x 5 to the limit

1 95

2 135

3 185

4 205

5 225

One Arm Deadlifts ( Olympic Bar / Suitcase Style ) 5 x 5

1 95

2 115

3 115

4 115

5 115

As far as my diet is concerned......here it is........

Meal 1

2 scoops of whey protein
1 tablespoon of Natural peanut butter

Meal 2

6 whole eggs
1 cap of triple fish fats

Meal 3

Chicken 150 gms
35g of almonds
Broccoli

Meal 4

Fish
Broccoli
1 tbsp of extra virgin olive oil

Meal 5

2 scoops of whey
1 1/2 tbsp of all natural peanut butter

Meal 6

chicken 150 gms
Cucumber, lettuce, Broccoli, onion
35gms of Cashew nuts

[Sareen]

Wednesday : 5/3/08

Clean & Press : 5 x 5 to the limit

1 95

2 135

3 165

4 165

5 165

Front Squats ( Light day ) 50 pounds lighter than monday

1 95

2 135

3 175

4 175

5 175

Goodmornings : 5 x 5 to the limit

1 95

2 115

3 135

4 135

5 135

[Sareen]

Friday : 8/3/08

Front Squats : 5 x5 ( 20 pounds lighter than monday )

1 115

2 185

3 205

4 205

5 205

Flat Barbell Bench Press : 5 x 5

1 95

2 135

3 185

4 205

5 225

Power Snatch : 5 x 5

1 45

2 95

3 115

4 115

5 115

Double Clap Pushups 3 x 8

[beckie]

I like how you're integrating some plyo work into your workouts-I don't see or hear of many guys doing this except for pro athletes. I get some of my clients doing one arm plyo pushups off the Bosu....

[Sareen]

Thanx Beckie! Lot more interesting stuff to come, stay tuned.

Just so you guys get a proper idea of what I am doing here is the lowdown

This is one of the variations of the Bill Starr's Classic 5 x 5

Monday

1 Squat ( I choose Front Squats/ olympic weightlifting style instead of the back squat) 5 x 5

2 Low Incline Barbell Press 5x 5

3 Deadlifts 5 x 5( Although Bill recommends changing the exercise from week to week like Deadlifts once a week followed by powercleans or bentover rows the next week, I prefer changing the exercise every 4 to 6 weeks so I can channelize my efforts in proper progression of the exercise)

4 Rear Delt Flys 2 x 20

Wednesday :

1 Clean & Press 5 x 5

2 Front Squats 5x 5 Light Day( 50 pounds lighter than monday )

3 Overhead Squat 5 x 5

4 Goodmornings 5 x 5

Friday :

1 Front Squats 5 x 5 Medium Day ( 20 pounds lighter than Monday)

2 Barbell Bench Press 5 x 5

3 Power Cleans 5 x 5

4 Weighted Dips 5 x 5

5 Weighted Chins 5 x 5

The two weak areas which I want to bring up my body are my calves and Traps. For this I am going to use some training recommendations by the renowned strength coach Chad Waterbury.

[Sareen]

Chad is old school and believes in increasing the frequency of training the lagging area up to 4 times a week with different set and rep patterns and loading parameters.

For abs...........

1 Janda Situps : Invented by Professor Vladimir Janda & popularized by Pavel Tsatsouline.

2 Jack Knives with a ab wheel

3 Full Contact Twists

More one these later............

[Sareen]

Last but not least I also intend to incorporate quite a bit of plyometric movements in this regime.

Exercises like.......

1 Plyo Pushups.......I have already progressed from single to double clap. The goal is to eventually reach three claps.

2 Hand stand pushups..........I started doing my handstands with wall support.....gotta progress without the wall support and eventually perform handstandpushups with a clap.

3 Muscle ups. ( gonna take some time on this one )

4 One legged Squat ( aka the Pistol )

5 One Arm Pushups & One Arm Chinups.

6 Wrestlers Bridge / Neck Plank : Front, back & Side variations.

[Sareen]

My Diet Plan :

Meal 1

1)2 scoops of whey
2) I tbsp of All Natural Peanut Butter
3) 1 Orange
4 ) 1 cap of Triple Fish Fats

Meal 2

1) 5 eggs with Bacon & Broccoli
2) 1 Apple
3) Green Tea or Black Coffee

Meal 3

1) Beef Jerky
2) Fruit of choice

Meal 4

1) Chicken
2) Veggies ( Broccoli, Spinach & Lettuce)
3) Handful of Cashews


Meal 5

1 Salmon or Tuna
2 Handful of almonds

Meal 6

1 2 scoops of whey
2 1 tbsp of all natural peanut butter

Meal 7

1 3 scoops of whey
2 1 cup of oatbran with raisins
3 1 banana

Meal 8

1 Chicken
2 Broccoli, Asparagus, Lettuce, Spinach.
3 1 Cap of Triple Fish Fats

[beckie]

Is meal 7 your PWO meal?

[Sareen]

That's right Beckie! It's the postworkout meal.

[intenceman]

Keep up the good work! What are your goals roght now?

[Sareen]

Thanx for stopping by Intenceman. Just working out for the love of it bro.

[Sareen]

Like I mentioned earlier I want to really master and learn the skills to perform the following movements in the most efficient way and with ease.

1 Three Clap Pushups

2 Handstand Pushups With A Clap

3 One Legged Squat AKA The Pistol

4 One Arm Chinup/Pullups

5 One Arm Pushups

Now of course some are more difficult than the other. And there are different levels of progression in each of them. Now my goal is to really get good at the above mentioned in the fastest way possible and I strongly believe that incorporating GTG ( GREASING THE GROOVE) would be great in this case.

[Sareen]

Monday 11/3/08

Yesterday was a taxing day at work. I was completely wasted. As I was heading to the gym for my workout I knew that I was in for a lousy/bummer workout. Well! I still went to the gym hoping that I could reverse the situation. So here goes......

1 Front Squats ( Weightlifting style)

1 115 x 5

2 185 x 5

3 225 x 5

4 245 x 5 ( New Pr in front squats )

Low Incline Bench Press

1 95 x 5

2 135 x 5

3 205 x 5

4 225 x 5

5 225 x 5

By the time I reached Incline Bench Press. I was feeling way too weak and lethargic. Deadlifts were still pending but I knew it wasn't gonna happen. So I sucked it up.Packed my bags and went home. Just one of those bad days I guess.

[Intensity]

A new Pr when completely wasted... I LIKE IT! Good job!

By the way, I also like your current goal: "Just working out for the love of it". That's what it should be all about!

[Sareen]

intensity said:

A new Pr when completely wasted... I LIKE IT! Good job!

By the way, I also like your current goal: "Just working out for the love of it". That's what it should be all about!

Thanx for stopping by bro.

12/3/08

Clean & Press :

1 95 x 5

2 135 x 5

3 175 x 5

4 175 x 5

5 175 x 5

Front Squats ( Light Day )

1 95 x 5

2 135 x 5

3 185 x 5

4 185 x 5

5 185 x 5

Goodmornings

1 115 x 5

2 135 x 5

3 155 x 5

4 155 x 5

5 155 x 5

Underhandgrip weighted chinups

1 bodyweight x 5

2 bw + 15 x 5

3 bw + 20 x 5

4 bw + 20 x 5

5 bw + 20 x 5

Hell of a workout today.

[beckie]

are you noticing much of a change in your appetite with the new program? I find whenever I do this style I get enormously hungry

[Sareen]

beckie said:

are you noticing much of a change in your appetite with the new program? I find whenever I do this style I get enormously hungry

Right on the money Beckie!! Appetite has greatly increased. Hence I have modified my diet accordingly to meet my training requirements.

Another thing I am astonished about is that I am looking and getting leaner after almost every workout. Currently my bodyweight is 176pounds under 15 % bodyfat. At the rate at which I am leaning down I have no doubt that in the next 6-8 weeks I get my fat % in single digits.

All this without the cardio and strict diet. I love sweets and pretty much eat em whenever I feel like. Gotta enjoy life too.

[Sareen]

14/3/08
Because of a sprained knee, I decided to let go front squats and snatches today.

45 Degree Incline Dumbell Press :

1 50 x 5

2 80 x 5

3 110 x 5

4 110 x 5

5 110 x 5


2 Weighted Pullups

1 bw x 5

2 15 x 5

3 20 x 5

4 20 x 5

5 20 x 5

Handstand pushups

1 bw x 5

2 bw x 5

3 bw x 5

4 bw x 5

5 bw x 5

Double Clap Pushups

3 x 8