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The Last Stand LOG15344

varunj17 private msg quote post Address this user
Hi,

I am again starting a new log..not by any means to annoy the hell out of all you SS followers..but because this is, as the title says, my LAST STAND...it's is time to reboot..cut the crap like Bro Splits, GYM JONES etc..and focus on information which is true, from you all people.

its been a really demotivating year for me training wise. On a personal front its been great as had a baby, new job ( which pays well!!!)..but training wise I have gone backwards.

A shoutout to @mikew, @eknight, @norida, @alexmuller, @firemansi,@SRorhrbac0808, @mikemadeofpeace and others for helping me over the past few years..really appreciate it

Age:32
Height:6"0
Weight:75kgs / 165 lbs
Body fat% (Optional): think 12-13%
Bench: 198 lbs/ 90 kg
Squat: 225 lbs/102.5kg
Deadlift: 286 lbs/ 130kg
Experience Level: Intermediate

Pictures attached






And 3 weeks ago I had a Hip Flexor strain on the right hip..so after rehab , physio and xrays, they found out I have Bilateral Acetublar retroversion Training wise ,which means I have been advised to never go ATG on squats. I can still do parallel. But because I have been recuperating, I will have to incorporate Hip Flexion exercises slowly into my trianing.

Training Wise, I will definitely go PHAT way, just need to decide on the progressions , either 5x5 or 5/3/1..not sure..

I will begin with a cut, setup a good base and then slow bulk from there. Nutrition wise, my maintenance cals are at 2700, so will start with 2400 to see how I adjust.

Once i figure out my Training and Diet, will post it here.

Thanks in Advance..This will be my one and only log..i know you all will help me.
Post 1 IP   flag post
varunj17 private msg quote post Address this user
Food Diary

http://www.myfitnesspal.com/food/diary/varunjuneja
Post 2 IP   flag post
varunj17 private msg quote post Address this user
It's over...the relationship between myself and brown rice
.been checking for a couple of days..makes me bloated and full of gas..no more brown rice
Post 3 IP   flag post
FiremanSi private msg quote post Address this user
Obvs in for this bro.
Post 4 IP   flag post
alexmuller private msg quote post Address this user
keen to follow!
Post 5 IP   flag post
varunj17 private msg quote post Address this user
@FiremanSi @alexmuller Thanks guys!
Post 6 IP   flag post
mikew private msg quote post Address this user
@varunj17 get after it bro
Post 7 IP   flag post
varunj17 private msg quote post Address this user
I think I need t give up on my latte's too..I have atleast two a day..that too with full milk...i cannot digest low fat stuff...need to get back on the black coffee..
Post 8 IP   flag post
varunj17 private msg quote post Address this user
So the Tranformation starts today

I am swapping my Upper and Lower Power days around. So

Day1: Lower Power

Day2: Upper Power

will come back with the log workout log and the nutrition information.
Post 9 IP   flag post
varunj17 private msg quote post Address this user
Day 1: Lower Power

I still have my Hip flexor issues...so range of motion is limited..as of now experience the pain even while going parallel..so went just till above..was hard to squat as I am used to bombing all the way down..So today was more like learning how to squat

1. Squat: 3 X warmups

Set1 : 5 X 70kg
Set2 : 5 X 70kg
Set3 : 5 X 70kg

2.Leg Press:
Set 1: 8 X 110kg
Set 2: 8 X 110kg
these turned into quarter leg presses as when i tried going all the way down again had that pain..so avoided.

3. Leg Extensions
Set 1 : 8 x 64kg
Set 2 : 8 x 71kg
Set 3 : 6 x 77kg
Set 4 : 6 x 84kg

4. Dumbell SLDL's
Set 1: 8 x 20kg each dumbell
Set 2: 8 x 22.25kg each dumbell
Set 3: 8 x 25kg each dumbell

5. Lying Leg Curls
Set 1: 8 x 46kg
Set 2: 8 x 50kg
Set 3: 8 x 54kg

6. Standing calf raises
Set 1: 8 X 55kg
Set 2: 8 X 65kg
Set 3: 8 x 71kg
Post 10 IP   flag post
Tamere02 private msg quote post Address this user
@varunj17
If you have an injury stopping you from reaching the minimum depth/ ROM don't you think its better to rest instead of doing incomplete reps?
Post 11 IP   flag post
varunj17 private msg quote post Address this user
@Tamere02 thanks for the feedback mate..only reason I started squatting again was my physio advised me too..but in hindsight I should have gone lighter..

will lower the weight in the next session and see how i go..pain is a lot less as compared to what it was 3 weeks ago..but its still there and in think it's mostly tightness now..so lots of hip flexor stretches in the coming few weeks
Post 12 IP   flag post
varunj17 private msg quote post Address this user
Upper Power Today

Plan is

1. Weighted Pullups with weighted dips: 3 X5+

2. BentOver Rows: 3 X 5+

3. Dumbell Rows: 2 X 8

4. Dumbell bench: 3 X 5+

5. Decline Bench: 2 X8

6. OHP: 3X 5

7. CGBP s/s Barbell Curls: 3 X 8

8. Lateral Raises
Post 13 IP   flag post
varunj17 private msg quote post Address this user
Day 2: Upper Power

1. Weighted Pullups with weighted dips:
Bw+5kg X5
BW+10kg X5
BW+10kg X8

2. BentOver Rows:
60kg X 5
70kg X 5
75kg X 6

3. Dumbell Bench Press:
27.5kg each X 5
27.5kg each X 5
30kg each X 7

4. Barbell OHP:
50kg X 5
55kg X 4
55kg X 3

5. Close Grip Neutral Chest suported Row:
60kg X 6
70kg X 8

6. Barbell Curls:
30kg X 6
30kg X 6
30kg X 6

7. Close Grip Bench Press from Pins
60kg X 5
65kg X 6
65kg X 6

8. Lateral Raises
12.5kg X7 each side
12.5kg X7 each side

9. Dumbell Shrugs
32.5kg each X 6
35 kg each X 6
37.5kg each X 6

felt good after today's workout...

might switch Barbell OHP in the beginning in the next workout as failed today at the last set
Post 14 IP   flag post
varunj17 private msg quote post Address this user
DOMS are setting in across my upper body..!!!!!
Post 15 IP   flag post
varunj17 private msg quote post Address this user
I have the beard like this guy...I have the height like this guy..just dnt have the size and aesthetics like him..No homo though..just admiring!!!!

http://instagram.com/danzbeard
Post 16 IP   flag post
varunj17 private msg quote post Address this user
need some advice people

on my leg days..at the moment i cannot go below parallel on squats...and since ii have a habit of bombing all the way down..should I keep a bench underneath to make sure I dnt bomb ATG
Post 17 IP   flag post
FiremanSi private msg quote post Address this user
@varunj17 Can u go below parallel in a bodyweight squat ??
Post 18 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
@varunj17 Can u go below parallel in a bodyweight squat ??


Additionally, can you go at least to here, either with or without weight?




-3X
Post 19 IP   flag post
varunj17 private msg quote post Address this user
i can go till here without weights no issues..but then there are issues with squats

Day 3: lower Day

1. Squats
60 X8
65 X8
70 X8
experienced pain still wanted to a fourt set but didnt do it

2. Deficit SLDLS
60 X8
65X8
70X8
70X8

3. Leg extensions s/s leg curls

Extensions gve me pain as well s left it

Curls
50X8
55X8
50X8

4. Calf Raises
160lbX8/120lbX8/80lbX failure
160lbX8/120lbX8/80lbX failure
160lbX8/120lbX8/80lbX failure

thinking just to focus on hamstrings for the next few weeks as i have no issues doing SLDLS or RLDLS.
Post 20 IP   flag post
varunj17 private msg quote post Address this user
My 11 month old bub had been sick over the weekend so couldnt go ...

might go in today...Lower Power Day...without any Squatting pattern movements...so

Sumo dl
SLDL
Lying curls and calf raises
Post 21 IP   flag post
varunj17 private msg quote post Address this user
Week 2..Day 1 Lower Day Hamstrings

1. GHR
BW X 6
BW X 6
BW + 5kg plate X 6
BW + 5kg X 8

2. Romanian DL's
60X6
60X6
62.5X6
62.5X8

3. Seated Calf Raises
2X25kg plates X 8
2X25kg Plates X 8
2X25kg plates X8
2X25kg plates X8

4. High position Hack Squats
70X8
70X10

5. Lying LEg Curls
57kgX6/43kgX6/37KgX failure
57kgX6/43kg/5/37kgXfailure
Post 22 IP   flag post
varunj17 private msg quote post Address this user
Went for a boxing class...45 minutes...wa shard as i was the funniest person around throwing punches on the bag..hahhaha..but overall good..

TOnight is upper power day..

will keep you posted!
Post 23 IP   flag post
varunj17 private msg quote post Address this user
Day 2: upper Power

1. Pullups
BW+10kg X5
BW+10kg X4
BW+10kg X4

2. Dips
BW+10kg X6
BW+10kg X6
BW+10kg X5

3. barbell Bent Over Row
70kg X5
72.5kg X5
75kg X4

4. Hang Clean and Press
50kg X3
52.5X4
55X3

5. Dumbell Bench Press
27.5kg each X5
30 kg each X5
30 kg each X5

6. T-Bar Row
60kg X 8
70kg X8
80kg X7

7. Close grip Bench Press
60 kg X6
60 kg X6
60 kg X6

8. EZ BAr Curls
40 X6
40 x6
40 X6
Post 24 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Nice mate!
Post 25 IP   flag post
varunj17 private msg quote post Address this user
@SRorhrbac0808 thanks man..i am totally knackered today after the boxing and upper power day yest..traps and rear delts feeling the DOMS..

hang clean and press is my new favourite
Post 26 IP   flag post
varunj17 private msg quote post Address this user
ANother Boxing class today..feeling good...lower hyper day tonight
Post 27 IP   flag post
varunj17 private msg quote post Address this user
Hey guys

Haven't been able to log for the past one month..

dreadful period going on for me...

1. Blew my right hip which I was already having problems with. and that too with a freak incident. fixed the hammer strength chest press seat . Sat down and suddenly seat just gave away..putting a lot of pressure on my right hip which I was having issues with. Went for a scan and had some serious inflammation again.

2. When that go a bit better decided to get back to boxing atleast..popped my shoulder out in one of the classes. got in the angry "ROCKY" mode too soon i guess...and punched the hardest bag so hard that did my shoulder in.
Post 28 IP   flag post
varunj17 private msg quote post Address this user
So

Back in the gym this week with a PPL split which looks like below

Legs( Hams focus)
Pull
Push
Legs(Squat Focus)

Must say coming from never tried a PPL split, loving it at the moment. Numbers and volume as are pretty low as still recovering but will get there.

here's a video sample of me t-bar rowing from my Pull day.



As always critique and advice appreciated
Post 29 IP   flag post
varunj17 private msg quote post Address this user
Push Day:

1. weighted Dips: 3 X 8 with 5kg plate

2. DUmbell Bench: 3 X5 at 25 kg each

3. Plyo Pushups: 3 X 10,10,8

4. Dumbell Shoulder PRess: 3 X 5 : 20kg each dumbell

5. Rear lateral raise: 3 X 8 : 12.5kg dumbells

6. Close Grip bench Press: 50kg X8, 50kgX8, 60kgX8

7. Skull Crushers: 3 X 6 at 30kgs

Ab work
Post 30 IP   flag post
340735 30 30
destitute