Big Boy Basics bodybuilding log

[Sentinel]

Solid work man!

Thanks, buddy!!!

 

[Sentinel]

Upper Body Training 2

Trying to get my gym issues sorted out...arg...very frustrating!

Unilateral Overhead Presses
32 kgs x 4 reps
32 kgs x 5 reps
32 kgs x 4 reps
32 kgs x 4 reps
34 kgs x 2 reps
Felt good to get back on the strength bandwagon!

Chest Supported Rows
160 lbs x 4 reps
180 lbs x 4 reps
205 lbs x 3 reps
205 lbs x 2 reps
180 lbs x 5 reps
180 lbs x 5 reps
Talk about increasing Density...

Inverted Rows with Feet Elevated on Swiss Ball
BW x 15 reps
BW x 15 reps
BW x 10 reps
BW x 10 reps
BW x 10 reps
Total = 60 reps
Thats the number to beat next time!

Front Planks with Elevation of Alternate Arm and Foot every 30 seconds = BW x 60 seconds x 3 sets
Brutal...

Time to rest...Diet went out of the window today!

 

[PrinceVegeta]

Awesome session man!

 

[Sentinel]

Awesome session man!

Thanks, PV!!!

 

[Sentinel]

Lower Body Training 3

Got my contact to buy the bumper plates, regular plates, barbells, powercage, etc...time to go make some deals and haggle down the prices.

Front Squats
235 lbs x 5 reps
255 lbs x 3 reps x 3 sets
275 lbs x 1 rep
This was AWESOME....I am excited. Time to increase the volume next week!

Unilateral RDLs
14 kgs x 8 reps x 3 sets
I'm going to swap this exercise soon for some supine GHRs on a swiss ball.

Reverse Lunges off a Platform = 14 kgs x 8 reps x 4 sets <<-- Triple Progression!

Dumbbell Windmills = 12 kgs x 10 reps x 3 sets

I am going to be super sore tomorrow....

 

[PrinceVegeta]

Solid work man! nice fsq!

 

[Sentinel]

Solid work man! nice fsq!

thanks!

 

[Sentinel]

Full Body Training 3

Working through the bureaucratic process at my club is a fucking mind-numbing task....so much internal politics it drives me nuts. I don't think I'm ever going to be able to explain to these old fucks that recording my workouts is important to me and that they should stop buying triangular plates and buy round plates instead. They have a budget of over $250,000 but they want to buy more and more and more cardio machines which only the old people use. Such a sensible idea...

Front Squats Recovery Training = 205 lbs x 5 reps x 3 sets
Felt good. I was/am super sore from the previous Lower Body Training workout so this helped.

Romanian Deadlifts = 345 lbs x 6 reps x 3 sets
Incredibly difficult for me.....It feels so weird to do this exercise lol...

Weighted Pull-ups Cluster Sets
BW + 20 lbs x 2 reps x 3 mini-sets
BW + 20 lbs x 2 reps x 4 mini-sets
BW + 30 lbs x 3 reps x 2 mini-sets
TOTAL = 20 reps
I left a lot in the tank for next week.

Incline Close Grip Bench Press = 185 lbs x 5 reps x 3 sets, 135 lbs x 15 reps
Difficult. I think I am getting the hang of bench pressing again. Feels good

Landmines = 45 lbs x 8 reps x 4 sets

Ab Roller = BW x 12 reps x 2 sets

I have an idea for Deadlifts. Since I cannot do reps with the plates, I am going to try and do cluster sets with 415. Hopefully I can do these for 3-4 weeks. It should buy me time. I am going to try and get my gym to buy bumper plates (just 2) so it would really help. Lets keep our fingers crossed and hope!

 

[PrinceVegeta]

Nice session man

 

[Sentinel]

Nice session man

 

[Sentinel]

Energy Workout 1

My boy Kanishk dragged me to the gym yesterday so I decided to do this..

Barbell Complex with 80 lbs for 6 reps
Overhead Squats
Power Cleans
Military Press
Romanian Deadlifts
Barbell Rows
Suitcase Deadlifts

Barbell Complex with 100 lbs for 6 reps
Overhead Squats
Power Cleans
Military Press
Romanian Deadlifts
Barbell Rows
Suitcase Deadlifts

JM Presses
Fooled around with this and worked up to 95x7

Decent Workout....

 

[Sentinel]

Full Body Training 5

I ate a TON of food yesterday....actually, I ate like 4 servings of Kebabs (each serving was meant for 2 people) plus I ate 500 grams of chicken plus I had 4 scoops of whey plus 3 cups of vegetables and a lot of ice cream. Wow...

Front Squats = 265 lbs x 3 reps x 3 sets
Was very out of it this training session. But, I got all my required sets and reps so I'm happy.

Chest Supported Rows = 160 lbs x 7 reps x 3 sets
I just wanted to increase the reps. Next week I'm gonna try to get 8-9 reps on most sets.

Supine GHR on a Swiss Ball = BW x 12 reps x 3 sets
Killer...burnt my hammies!

Inverted Rows with Feet Elevated on a Swiss Ball = BW x 15 reps x 4 sets
Total Reps = 60
Increased the density like none other today. Last time I had gotten 60 reps in 5 sets. This time I got it in 4. So awesome!

Jackknife Pikes on a Swiss Ball = BW x 12 reps x 2 sets

Exhausting. Hopefully next week my head will be in the game because I am planning on taking 275 for Front Squats. Hopefully by that time I will be allowed to record my videos. I hope. Knock on wood.

I hope everyone's having a good week! Thanks for reading as always!

 

[Sentinel]

Full Body Training 6

You guys can call this The Unilateral Day...

Unilateral Standing Overhead Press
32 kgs x 5 reps x 3 sets
34 kgs x 4 reps
Killer stuff....Increased the density on this by a LOT.

Reverse Lunges with Unilateral Overhead Press = 18 kgs x 6 reps x 2 sets

Unilateral RDLs = 12 kgs x 7 reps x 2 sets

Suitcase Deadlifts = 115 lbs x 7 reps x 3 sets

Unilateral Lat Pulldowns = 30 kgs x 12 reps and 40 kgs x 12 reps

So I have some good news. My club gym is supposed to give me permission to record my workouts in the next few days. In addition to this I found an awesome gym to workout at which is close to my house. It looks a LOT like the LA Fitness I've worked out at in Dallas. It has dumbbells which go up to 140 lbs. It allows chalk and my recording and it encourages powerlifters. It is trying to gather a powerlifting crowd which is very very small to begin with. So I am all for it. I will most likely do my very first Deadlift workout on Monday.

Given this new development, I am going to be following a new template. The exercise selection at this point is very low because I am just getting back into it. Later on I will expand this selection list.

Day 1: Deadlifts, Core Training and Hand Extensions

Day 2: Pistol Squats, Pull-ups and Core Training

Day 3: Off

Day 4: Front Squats and Core Training

Day 5: Weighted Pull-ups, Dumbbell Rows, Cable Rows, Facepulls and Core Training

Day 6: Light Front Squats, Overhead Press, Unilateral Overhead Press, Arm Work and Core Training

Day 7: Off

Day 8: Off

Day 9: Repeat

Lets see what happens though...I am gonna go pay for the gym membership tomorrow. So now I will be working out at two separate gyms....some of my workouts will be at my club gym and some will be at this new gym. Let's hope it works out though....there's many a slip between the cup and the lip after all....

 

[Sentinel]

DEADLIFT TRAINING - Mesocycle 23 Week 1

Tried out the new gym today. It felt comfortable and nice. I think I did well.

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlift Work Sets:
415 lbs x 3 reps
455 lbs x 2 reps
455 lbs x 2 reps
415 lbs x 5 reps

Jackknife Pikes on a Swiss Ball: BW x 12 reps x 3 sets

Hammer Curls: 60 lbs x 5 reps x 2 sets

I'm very pleased with this workout. Everything went well and the new gym looks solid.

Here's the video:

 

[PrinceVegeta]

Good news!! and awesome session as well!

 

[Sentinel]

Good news!! and awesome session as well!

Thanks a lot, PV!

 

[Sentinel]

PISTOL SQUAT TRAINING - Mesocycle 23 Week 1

A long long day...

Pistol Squats Density Training @ 13 minutes:
7 + 7 + 5 + 6 + 6 + 4 = 35 reps TOTAL
Destroyed me. This is one damn difficult exercise! I did 5 more reps than last time...so awesome!!

Bodyweight Pull-up Cluster Sets:
(BW x 3 reps x 4 mini-sets) x 5 cluster sets

Cable Wood Chops: 4 sets of 10 reps

I took the video of the entire 13 minutes of Density Training. It's up on MegaUpload.

 

[Sentinel]

SQUAT TRAINING - Mesocycle 23 Week 1

I was supposed to train last night at 9 pm but I decided to take a nap at 7:30 and woke up at 10. Such a silly mistake haha...

Front Squats:
275 lbs x 3 reps x 3 sets
I am pretty angry about this. I don't know about you guys but I HATE using the safety racks for Front Squats. For some reason my mind is messed up and every time I use the safety racks my form goes to shit because I invariably "cave in" and get the bar to touch the damn racks!!! So annoying. I avoided this on the first and third sets but the second set was disgusting. 275x3x3 is still big for me. Next week I'm gonna add reps. And I'm not going to use the safety racks.

Back Squats:
315 lbs x 2 reps
315 lbs x 2 reps
275 lbs x 7 reps
Wow....this was difficult!!

Dumbbell Windmills: 30 lbs x 12 reps x 4 sets

Plate Pinches: 2 plates of 10 lbs each x 30 seconds x 3 sets, 45 seconds to failure on the 4th set

Dumbbell Static Holds: 100 lbs x 30 seconds x 3 sets

Overall it was a good training session. I'm pleased and I had a very interesting discussion with the trainers at K11. Very cool guys!

Here's the video:

 

[PrinceVegeta]

Nice sessions man, front squats are awesome as always

 

[Sentinel]

Thanks big guy!!!