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When Life keeps giving Lemons. A LOG17609

varunj17 private msg quote post Address this user
Hey Everyone..

Wishing you all a very happy and prosperous New year!!!!

Back after more than a month..a lot of shytt's been happening lately..not whinging but training been pushed at the backburners..friend passed away...dog'c cancer getting worse..huge medical expenses..job getting hectic...

But still Smiling...As they say..When life gives you Lemons..make a Lemonade!!!!

As I mentioned, training and nutrition have been the last thing on my list of things to do...but been lurking here just to get a glimpse of other people's progress and keep myself motivated.

Didn't lift a weight for 2-3 weeks..started this week back..

Before numbers:

Squat : 140kg
Bench: 95kg
Deadlift: 145kg
OHP: 70kg


Was on DUP for quite sometime...had good gains..but the break has wrecked it I reckon.,NOT TO WORRY

Got back this week..Squat and Bench struggled a lot...might take it slow for a few weeks to get back at the same level..Dont know what program I will get onto

I will definately try and log more regularly here now..hoping for constant critique/advice/tips from all you guys,

THanks
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Jsn3004 private msg quote post Address this user
Sorry for everything that has happened lately, just try to stay as positive as possible and stay focused on your goals. I know in rough times, the gym can't be your first priority, but I think staying motivated can really help you get through them. Since i'm always late on peoples logs, i'm in for this since you haven't started yet.

The struggle is real for us Americans, I always have a kg to lbs converter on another tab lol
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varunj17 private msg quote post Address this user
Did back work today...havent decided which route to take in terms of programming...so just chugging along

1. Bent Over Rows: 4X8

2. Wide Grip Pulldown: 4 X 12, 10,8,8

3. T-Bar rows S/s close grip lever pulldowns: 4 X 12,10,8,8

4. Seated Cable Rows: 3 X 12,10,8

5. One Arm Dumbell Rows: 3 X 10,8 ,8

6. Dumbell Shrugs: 4 X 8 (with 2 sec pauses)

7. Hammer Curls: 3 x 12

8. Dumbell Curls: 3 X 10,10.10
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NorIda private msg quote post Address this user
@Jsn3004 lbs = kgs x 2.2 it's easy bro.

@varunj17 I know the struggle dude. Keep at it. And welcome back
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varunj17 private msg quote post Address this user
@NorIda thanks mate..appreciated..in a much better place mentally..getting back slowly
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varunj17 private msg quote post Address this user
Thinking of getting onto PHAt for six weeks or so..to get back to some strength..with main focus on legs


And then DUP again
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varunj17 private msg quote post Address this user
Just a lazy Friday Leg Day

1. Lying Leg Curls: 4 X 12, 10,8,8

2. Squats: 4 X 6: 100kg,100kg,100kg,100kg

3. Hack Squats s/s GHR: 3 X 10,10,10 (GHR with a 10kg Plate)

4. Leg Extension s/s Sissy Squats: 3 X 12,10,10 ( Sissy Squats with a 5 kg , 120kg,10kg plate for each set)
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NorIda private msg quote post Address this user
Any reasoning to doing hammie work before squats?
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varunj17 private msg quote post Address this user
@NorIda no particular reason..I read in a few articles at t-nation and also John meadows..

Anything that helps I guess
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RobotEars private msg quote post Address this user
Quote:
Originally Posted by varunj17
Just a lazy Friday Leg Day

GHR: 3 X 10,10,10 (GHR with a 10kg Plate)

I'm working on doing one GHR unassisted... 25x10x3 on a lazy day... NBD! 🙈
Killing it.
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varunj17 private msg quote post Address this user
Monday: Lower Body Power

1. Squats:
Set 1: 105kg X 4
Set 2: 107.5kg X 4
Set 3: 107.5kg X 4
Set 4: 110kg X 4


2. Pause Squats:
Set 1: 100kg X 2
Set 2: 100kg X 2
Set 3: 102.5kg X 2
Set 4: 102.5kg X 2

3. Deadlifts
Set 1: 125kg X 3
Set 2: 125kg X 3
Set 3: 125kg X 3
Set 4: 125kg X 3 ( last rep sloppy)

4. Leg Press S/s GHR:
Set 1: 230kg X 8
Set 2: 230kg X 8
GHR
Set 1: BW+10kg X 8
Set 4: BW+10kg X 8

5: Hack Squats:
Set 1: 20kg each side X 8
Set 2: 25kg each side X 8

Felt much better as today as compared to the last two weeks, after the Christmas break.

Form check for Squats:

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varunj17 private msg quote post Address this user
Tuesday: Upper Power

1. Weighted Dips
Set 1: BW + 10kg X 8
Set 2: BW + 15kg X 8
Set 3: BW + 15kg X 6
Set 4: BW + 20kg X 6

2. Neutral Grip Pullups:
Set 1: BW + 10kg X 6
Set 2: BW + 15kg X 6
Set 3: BW + 15kg X 6

3. Bent Over Rows:
Set 1: 80kg X 6
Set 2: 90kg X 6
Set 3: 90kg X 5
Set 4: 95kg X 4

4. Dumbell Bench Press:
Set 1: 34kg each X 4
Set 2: 34kg each X 3
Set 3: 34kg each X 3
SHYTTTTT

5. Seated Military press:
Set 1: 45kg X 6
Set 2: 50kg X 6
Set 3: 55kg X 6
Set 4: 60kg X 5
Note sure how i did the last set. Never managed 60kg in OHP for more than 1 rep. Pretty Stoked

6. Snatch Grip Rack Pulls:
Set 1: 100kg X 5
Set 2: 110kg X 5
Set 3: 120kg X 5

7. Close Grip SMith Machine Bench:
3 X 8
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varunj17 private msg quote post Address this user



Just received these lifting straps..haven't used straps till now ever...should be good
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varunj17 private msg quote post Address this user
What are Some good carb options after dinner??

Need them to fill my macros up

Right now I eat a bowl of Cheerios with a pop tart and almond milk
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Jsn3004 private msg quote post Address this user
It depends. Are you going for alot of carbs or around 50 or less to fill up your macros?
I love fruits so I eat bananas or blueberries if i'm low in carbs towards the end of the day. You can always have an icecream sandwhich at night if you want to be "IIFYM" and have something sweet. Those are low in fat and are pretty good for those last carbs.
Bagels are great when you are low in carbs. Fast, simple, and you can always add something to it.
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varunj17 private msg quote post Address this user
i am looking just to load up on carbs...around 40gms or something..i eat enough fruit and veg during the day anywway
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varunj17 private msg quote post Address this user
Day 3: Wednesday

Chest and Shoulders


1. Dumbell Arnold Press
Set 1: 18kg each X 10
Set 3: 20kg Each X 10
Set 3: 20kg each X 8
Set 4: 22kg each X 8

2. Heavy Dumbell lateral raises (partial reps):
Set 1: 12kg each X 15
Srt 2: 14kg each X 12
Set 3: 14kg each X 12
Set 4: 16kg each X 12

3. Chest Dumbell Twist and Press:
Set 1: 16kg each X 10
Set 3: 18kg Each X 10
Set 3: 18kg each X 8

4. Hammer Strength Lateral Raises:
Set 1: 10kg Each X 10
Set 2: 12.5kg Each X 10
Set 3: 15kg each X 8
drop set
10kg each X 8
drop set
5kg each X 6

5. Smith Machine Incline Chest Press: (my weakest lift)
(constant tension reps)
Set 1: 20kg each side X 8
Set 2: 22.5kg each side X 8
Set 3: 25kg each side X 8

6. Hammer Strenght Chest PRess:
3 Sets X 10

Prowler:
Tried the prowler today....
4 X 20 metres and lights out

the prowler in my gym is hard to do..as its on a rubber surface unlike many other gyms where you artificial turf underneath and its slightly easy to push through..the friction here makes it harder
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varunj17 private msg quote post Address this user
Day 4: Back/Traps/and a bit of Biceps

1. WG BW Pullups(using a thick bar)
4 Sets X 12,10,8,6+2(rest after 6 reps for 5 seconds and then pushed out another 2)

2. T-Bar Rows:
Set 1: 70kg X 8
Set 2: 80kg X 8
Set 3: 80kg X 7
Set 4: 80kg X 6

3. Wide Grip Seated Cable Rows:
Set 1: 60kg X 10
Set 2: 65kg X 10
Set 3: 70kg X 8
Set 4: 75kg X 8

4. Lever Pulldowns
Set 1: 30kg each side X 10
Set 2: 35kg each side X 10
Set 3: 35kg each side X 10
SuperSet with
Meadow Rows
Set 1: 20kg + T-bar machine each side X 10
Set 2: 25kg + T-bar machine each side X 10
Set 3: 30kg + T-bar machine each side X 8

5. Low Puller Hammer Rows:
Set 1: 35kg each side X 10
Set 2: 40kg each side X 10
Set 3: 40kg each side X 8
Drop set 30 each X 6
Drop set 20kg each X 6

5. One arm dumbell Rows: 2 sets with 30kg dumbells X 12,10

6. Hammer Curls s/s Incline Dumbell Shrugs

7. Barbell curls with 3 Second descents: 3 X 8

LIGHTS OUT..i think i went overboard with back
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varunj17 private msg quote post Address this user
Planned a early morning workout..woke up early feeling crap AF...tired..aches..cramped legs and tight abductors..

Came to the gym..was leg hyper day..

Not going greEat
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varunj17 private msg quote post Address this user
OK so here it goes(RANT)

Came in for a morning workout as it was my leg hyper day...

EVERYTHING felt tight and tired..need to foam roll the hell outta myself i guess..

after a whole 4 days of good workouts...it all came down like a tonne of brick walls

GOal was to start with 4 X 8 at 100kg..to put things in perspective, before the break i got upto 4 X 8 at 102.5kg on my hyper days

and this is what i managed today

1. Squats:
6 X 3 reps at 100kg

2. Walking Lunges
Set 1: 40kg X 20(10 each aide)
Set 2: 50kg X 20
Set 3: 50kg X 18

3. Leg PRess
Set 1: 170kg X 15
Set 2: 170kg X 15
Set 3: 170kg X 15

4. Romanian Deadlifts:
Set 1: 70kg X 8
Set 2: 70kg X 8
Set 3: 70kg X 8

5: Leg Extensions s/s GHR:
2 Sets X 15

not a happy camper with squats today
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varunj17 private msg quote post Address this user
Monday lower power

Long weekend here in ozland..took things easy with time with family nd friends


1. Squats:
Set 1: 105kg X 4
Set 2: 107.5kg X 4
Set 3: 110kg x 3


2. Deadlifts
Set 1: 125kg X 3
Set 2: 125kg X 3
Set 3: 125kg X 3

3. Leg Press:
Set 1: 200 X 8
Set 2: 200X 8
One of the most weird leg press machines I have seen..the angle was completely off..

4. Kettle bell farmers walk
4X 100 metres with 32kg each hand
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varunj17 private msg quote post Address this user



Pre workoout..

egg white and oats pancakes..
with nutella and raw peanut butter
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varunj17 private msg quote post Address this user
Week 2: Day 2

Upper Power

1. Dumbell Bench Press:
Set 1: 34kg each X 5
Set 2: 34kg each X 4
Set 3: 36kg each X 3

2. Weighted Dips
Set 1: BW + 15kg X 8
Set 2: BW + 15kg X 6
Set 3: BW + 15kg X 6

3. Chinups:
Set 1: BW + 10kg X 6
Set 2: BW + 15kg X 6

4. Bent Over Rows:
Set 1: 80kg X 6
Set 2: 85kg X 6
Set 3: 85kg X 5
**used the lifting straps for the fist time...thought they wil help..but they just wrecked my workout..maybe because i was using them for the first time...***

5. Seated Military press:
Set 1: 50kg X 6
Set 2: 55kg X 5
Set 3: 60kg X 4
Set 4: 65kg X 3

6. Snatch Grip Rack Pulls:
Set 1: 110kg X 5
Set 2: 110kg X 5
Set 3: 120kg X 5
**again straps made me feel that I am loosng my grip...did the last twos ets without the straps and felt much better***

7. Dumbell Curls
Set 1: 16kg X 8 each side
Set 2: 16kg X 8 each side
Set 3: 18kg X 7 each side


Intensity down from last week surprisingly...
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varunj17 private msg quote post Address this user
Noticed that I was too Upright during my bent over rows today..more like yates row

Will lower the weight next time and be more...BENT..for lack of a better word
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varunj17 private msg quote post Address this user
Leg hyper day tommorrow..

Has anyone tried 10X3 for hyepetrophy rather than the usual like 4X8??
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varunj17 private msg quote post Address this user
Limber 11

How much time should I spend on it before.l squat workout??
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Jsn3004 private msg quote post Address this user
That preworkout looks good as fuck.

I personally do some dynamic stretching before my workout then Limber 11 after lower body workouts, but that's just me. I think it might be more efficient to do The Limber 11 before a squat workout but it might take more time.
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varunj17 private msg quote post Address this user
Day 4: Mix day

1. Chinups:
3 X 12,10,10

2. Deadlifts:
Set 1: 100kg X 6
Set 2: 110kg X 6
Set 3: 110kg X 6

3. LAteral Raises:
12kg X 10
14kg X 10
14kg X 8

4. Snatch Grip DeadStop rows
3 X 5 at 60kgs (tried these for the first time)


5. Incline dumbell shrugs with 2 sec hold
20kg each X 10
24kg each X 10
24kg each X10

6. Seated Neutral grip pulldowns
3 X 10,8,8
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340618 100 30
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