Shooting for the golden physique

[kitarpyar]

Finally, I have become a tad wiser to the benefits of keeping a training log, and here's a start. Part of the reason why I am gonna maintain this log online is because I hope the experienced lifters in the forums can offer some valuable advice / suggestions.

Before I get started with the workouts, here is some background info:

Name: Pratik
Height: 5' 9.5"
Weight: 182 lbs
Arms: 14.5" (flexed)
Chest: 40" (relaxed)
Waist: 34.5"

Current fitness level: Fairly big belly. Esp after the last week in San Francisco, spent gorging in different restaurants. I can still climb up a few floors of stairs without panting an puffing at a brisk rate, 2 steps a time. I am not too strong though, with a bench of 170lbs for 5 reps, squat 235 lbs (thighs parallel to ground) for 8 reps, deadlift 215 lbs for 8 reps (although, this is more due to grip giving way - Should be able to do more reps at this weight with straps). Barbell rows of 160 lbs for 6 reps, barbell curl of 65 lbs for 10 reps (at the end of the routine). Lats are weak. I just about manage 9 reps of pull-ups without swinging. Abs dont even seem to peek out from underneath the belly fat.

Stated objective: I prefer the golden age physiques, with classic proportions, symmetry and decent size. By the end of this year, I want to add about 3 inches to my chest, 2 inches to my biceps and drop about 5-6" from my waist, while improving definition and symmetry. Big ask. But I will soldier on.

In short, I need to put on muscle and lose fats. To prioritize my goals, priority #1 is to put on muscle. #2 is to drop fats. So, over next 13 weeks, I will try to put on some muscle while attempting to keep my body-fat from increasing too drastically.

I am planning to try to try the 9 week tri-phase training workouts, followed by 2 week blocks of rest-pause training and high rep high volume training. I will start my workouts from Sunday (22nd Feb). Here is the routine I will follow for the first phase of the tri-phase program (volume phase) -

Day 1 ? Chest and calves
1. Incline bench press
2. Flat bench press
3. Decline dumbbell press
4. Standing calf raise
5. Seated calf raise

Day 2 ? Back and traps
1. Chinning
2. Bent over rows
3. Deadlifts
4. Barbell shrugs
5. Narrow grip pull-down

Day 3 ? Shoulders and forearms
1. Military press
2. Dumbbell side lateral
3. Rear deltoid raise
4. Wrist curl
5. Reverse curl

Day 4 ? Quads and Hams
1. Squats
2. Stiff-legged Deadlifts
3. Hack squats
4. Leg curls
5. Lunges

Day 5 ? Biceps and triceps
1. Close-grip bench press
2. Barbell curl
3. French press
4. Incline hammer curl
5. Reverse grip pushdown

Basically, 5 exercises per day of 8-10 reps per set. The number of sets will be increased from 3 sets/exercise to 5 sets/exercise over 3 weeks, which is the duration of the first phase of the tri-phase routine.

A note on my diet -

Meal 1 (9.00am): 1/2 cup Oats, 2 glasses of milk, peanuts, banana, toasted wheat bread with butter or a raisin bagel. couple of hard boiled egg whites.

Meal 2 (12.00 noon): 5-6 oz. boneless chicken breast (grilled / occasionally spicy) or 1/2 lbs shrimp or 1 can tuna. fruit juice. milk. some veggies (carrots / brocolli). 2 slices wheat bread or rice.

Meal 3 (3.30pm): Chick pea salad with chick peas, green peas, corn, onions and carrots. Either a couple of hard boiled whole eggs / omelet or a meal replacement bar.

Meal 4 (7.00pm): Rice, lentil soup, 3 oz chicken, peanuts, milk, veggies (carrots / broccoli, okhra).

Pre-workout (9.45pm): 1 scoop of whey protein and creatine with water. Some nuts. Workout between 10.45pm and 11.45pm.

Post-workout (midnight): 1 scoop of whey protein and creatine along with 5gms of L-glutamine. Bagel/pecan shortbreads

Meal 5 (2.00am): 1 scoop casein protein with 2 cups of milk. Nuts.

Fitday log put the calories for different meal options between 3000-3300 calories, with about 225 / 425 / 75, give or take 5-10gms depending on the variations in quantity/food for the day. I find it hard to digest more than 40-45 gms porteins per meal. So the meal break up had to be such that I consume between 30-40gms proteins per meal.

I will workout 5 days a week (Sun to Thu), for approx 50-55 minutes (excluding the 5 minute warm-up) for phase 1 of the tri-phase routine. Probably end up having cheat meals for Fri and Sat dinner, and either Sat lunch or Sun lunch. Will still ensure that I get enough proteins and carbs even on the cheat meals.

Sleep for about 6-6.5 hrs. I know that it is advised to sleep for 8 hrs, but somehow my body seems to do very well with only 6 hrs sleep/ training day and 5 hrs sleep on non-training days. Always has been that day from my childhood days, when I was highly active in sports like soccer and cricket (the latter would involve 4-5 hrs in the sun each day).

A note about my other activities - sketching, photography, long drives and the occasional hike on the weekends. 10 hrs of work on weekdays, with about 8 hrs of them spent on a computer terminal, analyzing data and coding, with the remaining 2 hrs spent pottering around in my research lab. So, basically a very sedentary work life.

Will start posting my diet and workouts Sunday onwards. Wish me luck, and drop in your suggestions

[kitarpyar]

5 min cardio on the stationary bike

Lifts -
1. Incline bench press: 65 X 12 (warm up); 135 X (10,8,6)
2. Flat bench press: 135 X (8,7,6)
3. Decline dumbbell press: 45 X (8,7,6)
4. Standing calf raise: 140 X 12 (warm up); 220 X (10,9,8)
5. Seated calf raise: 90 X (10,9,8)

Weighed in at 180 lbs after my workout. Feel much weaker than I was before taking 3 weeks off from lifting. Probably a result of no workouts and less food and low proteins over those 3 weeks.

Food -
1. 1 large glass of milk. 1 banana. handful of peanuts. meal replacement bar.
2. 0.5 lbs boneless chicken. 1 glass milk. 2 mid sized flatbreads (flour)
3. whey protein shake (25 g)
4. whey protein shake, 8 pecan shortbreads, 1 mid sized muffins
5. 1/4 lbs boneless chicken. handful of peanuts. 1 glass milk
6. 1/3 lbs boneless chicken. 1 cup rice. 1 glass milk (will consume after a while)
7. 1 glass milk. 1 scoop casein protein. (will consume before bed).

[kitarpyar]

5 min of jogging on the track

Lifts -
1. Chinning: BW X (7,4,3)
2. Bent over rows: 135 X (10,9,9)
3. Deadlifts: 185 X (4,5,3)
4. Barbell shrugs: 135 X (10,10,10)
5. Narrow grip pull-down: 120 X (8,7,5)

Notes - Lower back hardly got fatigued with the deadlift, but the grip weakened way too soon. I should seriously consider using straps along with grip specific exercises. Overall, I am still feeling weak. Total workout (excluding warm up) lasted 32-33 minutes.

Food -
1. 1 large glass of milk. handful of peanuts. whey protein shake. banana
2. free lunch. yay!! extra-large gyro with lamb meat. mid sized tiramisu and two fistful of french fries. Not a healthy meal, but delicious nonetheless.
3. 1 glass milk. handful of nuts. 5 oz grilled boneless chicken breast
4. 10 pecan shortbreads. whey protein shake.
5. 1 bagel, 1 grilled chicken sandwich. whey protein shake
6. (will consume) 1 large glass milk. 1 scoop casein protein.

Note - I will probably need to increase my food consumption a little bit.

[kitarpyar]

5 min on the stationary bike

Lifts -
1. Military press: 45 X 12 (warm up); 105 X (10,5); 95 X 8
2. Dumbbell side lateral: 20 X (10,8,8)
3. Rear deltoid raise: 10 X 10; 15 X (12,8)
4. Wrist curl: 75 X (12,10,8)
5. Reverse curl: 55 X (8,8,7)

Note - will switch the rear deltoid raise from dumbbells to machine next time.

Food -
1. 1 large glass of milk, banana, 1/2 cup oats. handful of peanuts
2. 5 oz grilled chicken breast. 2 servings of sooji. handful of peanuts. 1 large glass of milk.
3. Chick pea salad with 3.5 cups of garbanzo beans, 2 cups of green peas, a dash of lime, 1 glass of lemonade
4. 3 egg whites, 1 whole egg, 2 flat breads, a handful of peanuts
5. whey protein shake
6. 1 muffin, 1 bagel, 1 scoop whey protein shake
7. 1 large glass milk, 1 scoop casein protein (will consume before bed)

[kitarpyar]

5 min on the stationary bike

Lifts -
1. Squats: 155 X 10 (warm up); 215 X (8,8,6)
2. Stiff-legged Deadlifts: 135 X (6,6,6)
3. Hack squats: 160 X (8,7,6)
4. Leg curls: 160 X (8,7,6)

Note: Toughest workout of the week! As in case of the previous days, I noticed a slight decrease in strength. 5 days a week might not be the best for me, but I will still stick with it for 2 more weeks to finish phase 1 of the tri-phase program. Need to improve my form on SLDL. Still feeling a fair amount of lower back, more than hams in fact.

Food -
1. 1 glass milk, oats, nuts, banana
2. 2 chicken sandwiches, lemonade
3. Large chick pea salad
4. 5 oz grilled chicken breast, 1 glass milk, nuts
5. whey protein + creatine
6. whey protein + creatine

Note: I was so tired that I fell asleep before I could take my usual pre-bedtime casein protein.

[kitarpyar]

5 min on the stationary bike

Lifts -
1. Close-grip bench press: 45 X 12(warm up); 115 X 12; 125 X (7,7)
2. Barbell curl: 35 X 8 (warm up); 60 X (12,9,7)
3. French press: 50 X (12,12,11)
4. Incline hammer curl: 25 X (10,8,7)
5. Reverse grip pushdown: 24 X 12; 28 X (9,6) each arm alternating.

Food -
1. Milk, oats, nuts, banana
2. rice, chicken curry
3. 4 slices wheat bread, 4 egg whites, 2 whole eggs, lemonade, bit of pineapple
4. grilled chicken breast (6 oz)
5. whey protein shake + creatine
6. whey protein shake + creatine
7. milk + casein protein

[kitarpyar]

5 min on the stationary bike

Lifts -
1. Incline bench press: 65 X 12(warm up); 140 X (10,9); 135 X (6,6)
2. Flat bench press: 145 X (8,7); 135 X (7,5)
3. Decline dumbbell press: 50 X (8,7); 45 X (8,6)
4. Standing calf raise: 140 X 10(warm up); 230 X (10,9,8,7)
5. Seated calf raise: 100 X (10,8,8,8)

Felt stronger than last week, although weighed in roughly same. Diet over the weekend has been crap. Need to improve a LOT in this aspect.

Food -
1. Milk, oats, muffin, bagel, whey protein shake
2. 7 oz grilled chicken breast. bunch of baby carrots, nuts. lemonade
3. 1 egg white, 2 whole eggs, milk, noodles
4. whey protein + creatine
5. whey protein shake + creatine + muffin
6. milk and casein protein.

[kitarpyar]

5 min of jogging on the track

Lifts -
1. Chinning: BW X (7,4,5,4)
2. Bent over rows: 140 X (8,10); 135 X (10,10)
3. Deadlifts: 185 X (5,7,5,5)
4. Barbell shrugs: 140 X (10,10); 135 X (10,10)
5. Narrow grip pull-down: 125 X (8,8); 120 X (5,6)

Food -
1. milk and oats, peanuts, whey protein shake
2. chicken and rice
3. chicken, rice, garbanzo beans
4. whey protein shake and creatine
5. whey protein shake and creatine
6. milk and casein protein

[kitarpyar]

5 min jogging on the track

Lifts -
1. Military press: 45 X 12(warm up); 110 X (9,6); 105 X (7,5)
2. Dumbbell side lateral: 20 X (10,9,9,9)
3. Rear deltoid raise: 65 X (8,6,6); 55 X 12
4. Wrist curl: 80 X (11,10); 75 X (10,10)
5. Reverse curl: 60 X (8,8); 55 X (8,6)

Food -
1. Milk, oats, whey protein shake
2. 4 slices wheat bread, 4 egg whites, 2 whole eggs, peanuts, milk, banana
3. white rice, chicken, garbanzo beans
4. banana
5. whey protein shake
6. whey protein shake + creatine, donuts
7. casein protein and milk

[kitarpyar]

5 min on the stationary bike

Lifts -
1. Squats: 135 X 6; 185 X 5(warm ups); 225 X (8,8); 215 X (7,6)
2. Stiff-legged Deadlifts: 135 X (8,8,7,6)
3. Hack squats: 160 X (8,8,8,8)
4. Leg curls: 165 X (9,8); 160 X (8,7)

Food -
1. milk, oats, banana, peanuts
2. wheat bread, 4 egg whites, 2 whole eggs, lemonade, nuts, banana
3. noodles, chicken breast (7 oz), garbanzo beans, 2 whole hard boiled eggs
4. banana
5. whey protein shake + creatine
6. whey protein shake + creatine
7. milk + casein protein shake

[thinktank1985]

nice work buddy.....subbd..keep it up..

[CLK-GTR]

i think you will need to keep a close eye on overtraining with that program at your level. Everybody is different but i did something similar to that wheni started out and got nowhere for 6 months.

you have to remember that individual muscles might not be worked directly for 7 days, but they will be worked 2 or 3 times indirectly. your CNS is also going to take a battering if you haven't done much training before.

[kitarpyar]

Originally Posted by CLK-GTR

i think you will need to keep a close eye on overtraining with that program at your level. Everybody is different but i did something similar to that wheni started out and got nowhere for 6 months.

you have to remember that individual muscles might not be worked directly for 7 days, but they will be worked 2 or 3 times indirectly. your CNS is also going to take a battering if you haven't done much training before.

The idea behind the tri-phase program is to focus on one aspect of progression over a 3 week period. Right now I am in the volume phase, and hence this high-volume routine. I should be done with this phase by the end of next week, and will then switch to the next phase which involves 4 days lifting a week, with significant increases in the weights (and of course a reduction in # of reps and sets).

I understand this phase really borders on overtraining, but I guess this is just 3 weeks, and it gives my body a real shock from the lower volume of exercise that I have been doing over the past 2 years.

[kitarpyar]

Originally Posted by thinktank1985

nice work buddy.....subbd..keep it up..

Thanks for the encouragement bro.

[kitarpyar]

5 min of jogging on the track

Lifts -
1. Close-grip bench press: 45 X 12(warm up); 130 X (8,7); 125 X (7,6)
2. Barbell curl: 40 X 8(warm up); 65 X (10,9); 60 X (7,6)
3. French press: 55 X (12,10,8,7)
4. Incline hammer curl: 30 X (10,7); 25 X (6,6)
5. Reverse grip pushdown: 28 X 8; 24 X (8,8,8)

Food -
1. 7 flat breads, rice, chicken, beans
2. Ice cream!!! (yeah, cheated)
3. Carrots, green peas, beans, milk, nuts
4. Whey protein and creatine
5. whey protein and creatine; muffin; chicken salad croissants (food intake was poor through out the day. was damn hunf=gry post-workout. Post-workout shakes + meal rough 950 cals)
6. milk and casein protein

[kitarpyar]

5 min of jogging on the track

Lifts -
1. Incline bench press: 65 X 12; 150 X (9,6); 140 X (7,6); 135 X 6
2. Flat bench press: 155 X (7,5); 145 X (6,6); 135 X 7
3. Decline dumbbell press: 55 X (8,5); 50 X (8,6); 45 X 8
4. Standing calf raise: 180 X 8; 240 X (8,7); 230 X (9,8,7)
5. Seated calf raise: 110 X (9,9); 100 X (9,8); 90 X 9

Food -
1. 6 oz chicken and 4 flat breads. lemonade
2. whey protein shake
3. 2 flat breads. chicken, shrimp and crab meat mix. peanuts. potato
4. whey protein + creatine
5. whey protein + creatine
6. milk and casein protein

Diet has been crap over weekend yet again. Really need to improve on this count. This is the last week of volume phase and I can feel that I am walking the thin volume between high volume training and overtraining. Am glad after this week I can cut down volume and focus on low-rep lifts mainly for strength.

[kitarpyar]

5 min jogging on the track

Lifts -
1. Chinning: BW X (8,5,5,4,5)
2. Bent over rows: 145 X (10,10); 140 X (10,6); 135 X 8
3. Deadlifts: 195 X (5,9,6); 185 X (7,6)
4. Barbell shrugs: 145 X (10,10,7,7); 135 X 10
5. Narrow grip pull-down: 130 X (8,6); 124 X (6,5); 120 X 5

Food -
1. Milk, oats, peanuts, apple, banana
2. Baja chicken sub (quizznos)
3. Chick pea salad with yoghurt, green peas and potatoes
4. Rice and 7 oz chicken
5. Whey protein (2 scoops) and creatine
6. Milk and casein protein

Day started a bit crap with a phone call waking me up after about only 4 hrs sleep. Couldnt get to sleep after that. As a result slept off for an hour around 9.30pm. Woke up around 10.45pm. So had to rush off to the gym immediately, without the regular pre-workout shake. With the gym closing soon, I had to compress my workout to about 12-15 minutes less than normal, and I did that without cutting out sets, by simply reducing the rest intervals. That considered, it wasnt such a bad effort at the gym, although at the end of the workout I was totally beat. The day is gonna end as bad as it started since I gotta stay up another hour or so to finish a presentation before tomorrow's meeting. So, can catch about 5-5.5 hrs sleep at most.

[kitarpyar]

5 min jogging on the track

Lifts -
1. Military press: 45 X 10; 115 X (7,6,6); 105 X (6,6)
2. Dumbbell side lateral: 20 X (10,10,9,8,8)
3. Rear deltoid raise: 70 X (7,6); 65 X 7; 60 X (10,9)
4. Wrist curl: 85 X (11,9,8); 75 X (10,9)
5. Reverse curl: 65 X (5,4); 60 X (5,5,4,4)

Food -
1. Milk, oats, peanuts, banana, apple
2. 6 eggs, 2 packets of noodles, lemonade
3. 3 chicken wrap (~ 7 oz)
4. whey protein shake and creatine
5. whey protein, muffins
6. casein protein and milk

Still sore from yesterday's fast paced back workout. probably the reason why training wasnt exactly as good as it could have been.

[kitarpyar]

5 min on the stationary bike

Lifts -
1. Squats: 135 X 8; 185 X 6; 235 X (8,7); 225 X (8,7,6)
2. Stiff-legged Deadlifts: skipped - my back wasnt feeling too good
3. Hack squats: 160 X (10,9,8,8,7)
4. Leg curls: 170 X (9,7); 165 X (8,7,6)

Food -
1. milk and oats, peanuts and apple
2. big bowl of salad
3. 6 oz chicken and flat breads
4. whey protein + creatine
5. whey protein + creatine
6. whey protein
7. casein protein + milk

[kitarpyar]

walked to the gym instead of driving. So didnt warm up further

Lifts -
1. Close-grip bench press: 45 X 13; 135 X (8,6); 130 X (7,5); 125 X 6
2. Barbell curl: 40 X 8; 70 X (10,8); 65 X (8,7); 60 X 7
3. French press: 60 X (10,8); 55 X (8,7); 50 X 9
4. Incline hammer curl: 30 X (10,8); 25 X (8,7,6)
5. Reverse grip pushdown: 28 X (8,7); 24 X (10,10,9)

Food -
1. Milk, oats, peanuts, apple
2. Santa Fe mini chimis and shrimp basket at Perkins
3. Banana and whey protein
4. chick pea salad and lentil soup
5. whey protein and creatine
6. whey protein and creatine
7. milk and casein protein

************************************************** ********

This is the end of my first phase of the tri-phase routine, namely the volume phase. Over next 3 weeks, I will do the intensity phase, with the reps decreasing each week from 6 to 4 to 2. I will train each body part twice a week and workout 4 days a week. So volume will be quite a bit lower and rest periods higher. I will also try to add a small amount of cardio thrice per week. Briefly, the results of the first phase of 3 weeks are -

weight: 187 lbs (182 lbs when I started this program)
chest: 41 inches (40 inches when I started this program)
arms: 15 inches flexed and cold (14.5 inches when I started this program)
waist: 35 inches (34.5 inches when I started this program)

Overall, while I am getting fatter, I think I am also gaining some muscle mass. So, I guess I am not too disappointed with the results. I should soon put up the workouts for the next 3 weeks (intensity phase).

[kitarpyar]

I plan to use the following routine for the next phase of tri-phase training -

Workout A (Chest, shoulders, triceps and calves) ? Sunday
1. Bench press ? 2 sets
2. Flat bench flyes ? 2 sets
3. Military press ? 2 sets
4. Standing calf raises ? 2 sets
5. Skull crushers ? 2 sets
6. French press ? 2 sets

Workout B (Legs, back, biceps and forearms) ? Monday
1. Pull up ? 2 sets
2. Squats ? 2 sets
3. Leg curls ? 2 sets
4. Bent over barbell rows ? 2 sets
5. Barbell curl ? 2 sets
6. Reverse curl ? 2 sets

Workout C (Chest, shoulders, triceps and calves) ? Wednesday
1. Incline bench press ? 2 sets
2. Parallel bar dips ? 2 sets
3. Seated calf raises ? 2 sets
4. Close-grip bench press ? 2 sets
5. Reverse grip pushdown ? 2 sets
6. Dumbbell side lateral raise ? 2 sets

Workout D (Legs, back, biceps and forearms) ? Thursday
1. Pull up ? 2 sets
2. Deadlifts ? 2 sets
3. Barbell shrugs ? 2 sets
4. Leg press ? 2 sets
5. Incline hammer curls ? 2 sets
6. Wrist curl ? 2 sets

1st week: 6 reps on 1st work set. 6 reps in 2nd work set with rest pause
2nd week: 4 reps on 1st work set. 4 reps in 2nd work set with rest pause
3rd week: 2 reps on 1st work set. 2 reps in 2nd work set with rest pause

[kitarpyar]

Lifts -
1. Bench press: 45 X 12; 95 X 8; 135 X 4; 165 X 6; 165 X (4+2)
2. Flat bench flyes: 30 x (8,8)
3. Military press; 115 X 6; 115 X 4
4. Standing calf raises: 140 X 8; 300 X 4; 250 x 8; 250 X 7
5. Skull crushers: 40 X 6; 70 X 6; 70 X (4+2)
6. French press; 65 X 6; 65 X 4

Food -
1. peanuts, milk, bagel
2. chicken wrap, lemonade
3. chick pea salad
4. whey protein + creatine
5. whey protein + creatin
6. noodles, 4 egg whites, 2 whole egss, lemonade
7. casein protein

[kitarpyar]

Lifts -
1. Pull up: BW X (6,4)
2. Squats: 45 X 12; 135 X 8; 195 X 4; 245 X 6; 245 X 5
3. Leg curls: 125 X 6; 180 X 7; 180 X 6
4. Bent over barbell rows: 115 X 6; 160 X 6; 160 X 6
5. Barbell curl: 40 X 6; 75 X 7; 75 X 7
6. Reverse curl: 60 X 8; 65 X 6

Food -
1. milk, banana, casein protein
2. double burger
3. chick pea salad
4. whey protein and creatine
5. whey protein and creatine
6. noodles and chicken wings

[kitarpyar]

Lifts -
1. Incline bench press: 45 X 12; 95 X 8; 135 X 4; 160 X 6; 160 X (4+2)
2. Incline bench flyes: 25 X (8,8)
3. Seated calf raises: 90 X 6; 110 X 6; 110 X 6
4. Close-grip bench press: 45 X 10; 115 X 5; 145 X 6; 145 X (4+1)
5. Reverse grip pushdown: 28 X 10; 36 X 6
6. Dumbbell side lateral raise: 20 X 12; 25 X 8

Food -
1. milk, oats, banana, peanuts
2. chicken noodles, chicken wings, lemonade
3. bagel, protein shake
4. whey protein and creatine
5. whey protein and creatine
6. wheat bread (4 slices) with butter, 4 egg whites, 2 whole eggs
7. milk and casein protein

[kitarpyar]

Lifts -
1. Pull up: BW X (6,4)
2. Deadlifts: 135 X 8; 185 X 4; 225 X 6; 225 X 4
3. Barbell shrugs: 115 X 8; 165 X 8; 185 X 5
4. Leg press: 180 X 9; 280 x 6; 360 X 4; 450 X 8; 500 X 6
5. Hammer curls: 35 X 10; 40 X 5
6. Wrist curl: 95 X 7; 95 X 6

Food -
1. milk, oats, peanuts, banana
2. noodles, chicken wings
3. whey protein and creatine
4. whey protein and creatine
5. bagel, 4 egg whites, 2 whole eggs
6. casein and milk

[kitarpyar]

Lifts -
1. Bench press: 45 X 12; 95 X 8; 135 X 4; 165 X 2; 180 X 4; 180 X (2+1)
2. Flat bench flyes: 35 x (6,6)
3. Military press; 45 X 6; 120 X 6; 120 X 5
4. Standing calf raises: 180 X 8; 230 X 4; 270 X 5; 270 X 5
5. Skull crushers: 75 X 5; 75 X 4
6. French press; 60 X 7; 65 X 4

Food -
1. milk, oats, peanuts, banana
2. bread, butter, 4 egg whites, 2 whole eggs
3. noodles and chicken
4. chick-pea salad
5. whey protein + creatine
6. whey protein + creatine
7. bagel
8. milk + casein protein

Felt good today, and lifted 1-2 reps more than target. Major difference is that today my meals were spot on. Guess this shows the importance of nutrition

[kitarpyar]

Lifts -
1. Pull up: BW X 7
2. Squats: 45 X 12; 135 X 8; 225 X 4; 255 X 5; 255 X 4
3. Leg curls: 115 X 6; 180 X 7; 180 X 6
4. Bent over barbell rows: 115 X 6; 170 X 6; 170 X 6
5. Barbell curl: 80 X 6; 80 X 5
6. Reverse curl: 70 X 4; 70 X 4

Food -
1. milk, oats, banana, peanuts
2. chicken, rice, lentil soup, flat bread
3. chicken and noodles
4. chick pea salad
5. whey protein shake and creatine
6. whey protein shake and creatine
7. milk and casein protein

[kitarpyar]

Lifts -
1. Incline bench press: 45 X 12; 95 X 8; 135 X 4; 170 X 4; 170 X 3
2. Incline bench flyes: 30 X (7,7)
3. Seated calf raises: 70 X 6; 120 X 6; 120 X 6
4. Close-grip bench press: 95 X 8; 150 X 5; 150 X 3
5. Reverse grip pushdown: 39 X 12; 51 X 6
6. Dumbbell side lateral raise: 25 X 8; 30 X 6

Food -
1. peanuts, protein shake and creatine
2. milk, oats, banana
3. chicken salad sandwich
4. noodles, 4 egg whites, 2 whole eggs
5. whey protein and creatine
6. whey protein and creatine
7. milk and casein protein

[kitarpyar]

Lifts -
1. Bench press: 45 X 12; 95 X 8; 135 X 4; 165 X 2; 195 X 2; 185 X 2; 135 x 15
2. Flat bench flyes: 40 X 5; 40 X 4
3. Military press; 45 X 8; 125 X 5; 125 X 3
4. Standing calf raises: 140 X 8; 180 X 6; 230 X 4; 290 X 5; 290 X 4
5. Skull crushers: 80 X 4; 80 X 2
6. French press; 70 X 3

Food -
1. Milk, pecan shortbreads
2. noodles, chicken, milk
3. chick pea salad
4. whey protein + creatine
5. whey protein + creatine
6. milk + casein protein

The weekend was super hectic. Hardly managed to gulp down any food, and it showed in the gym. The bench press form for 195 was crap, and I barely managed it. Interestingly, I felt stronger as the workout progressed and hit my PR for calf raise, military press and skull crushers. Damn, it has to be a night out now, after a heavy workout. What with the crappy food and all, I lost 3 lbs in 3 days, hopefully most of it in fats. This week will be the last week of low reps and heavy weights. Hope things go fine.

[kitarpyar]

Lifts -
1. Pull up: BW X (5,5,5,5)
2. Squats: 135 x 9; 185 X 6; 225 X 3; 265 X 4; 265 X 3
3. Leg curls: 130 x 7; 195 X 5; 200 X 4
4. Bent over barbell rows: 45 X 8; 115 X 6; 175 X 5; 175 x 5
5. Barbell curl: 70 x 3; 85 X 4; 85 X 5
6. Reverse curl: 75 X 3; 75 X 3; 45 X 10

Food -
1. milk, oats, banana, peanuts
2. chicken, rice
3. chicken and noodles, milk, shortbread
4. chick pea salad
5. whey protein shake and creatine
6. whey protein shake and creatine
7. milk and casein protein, shortbread
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