Deadlifts
1 x 10 (45lbs)
1 x 5 (45+25lbs)
1 x 2 (45+25+25lbs)
Dips
2 x 12 (bodyweight + 20lbs)
Seated rows
1 x 12 (300lbs one arm each side)
1x 2 (400lbs)
DB Presses
2 x 12 (35lbs)
Ab work
Threw a medicine ball around. Static braces, etc.
Diet
2 x protein shakes. Chicken pie.
Tuesday, November 25, 2008
Monday, November 24, 2008
Squats & Milk - Week 4 Day 2
Standing Militiary Press (30lbs)
1 x 6
Squats (57.5lbs)
1 x 20
DB Bench Press (70lbs)
3x12
Pull ups (bodyweight + 10lbs)
3 x 12 (11, 8 and 8 with weight)
Curls (50lbs)
2 x 16
Close grip dips
1 x 10
1 x 6
Squats (57.5lbs)
1 x 20
DB Bench Press (70lbs)
3x12
Pull ups (bodyweight + 10lbs)
3 x 12 (11, 8 and 8 with weight)
Curls (50lbs)
2 x 16
Close grip dips
1 x 10
Wednesday, November 19, 2008
Squats & Milk - Week 4 Day 1
Squats
1 x 20 (55 lbs)
Dips (Bodyweight + 10lbs)
3x12
Seated Rows (45lbs + 45lbs)
3 x 12
Militiary Press (30 lbs)
1 x 8Ab work
Throws x 16
Raise ups X 10
single leg, ball pushups x 6 each side
Diet
- protein powder / super food / egg / coconut oil x 2
- Gooble goon from home
- Dinner: Fish + gooble goon + etc
Sunday, November 16, 2008
Squats & Milk - Week 3 Day 3
I will have to repeat this since I couldn't get in all 20.
Standing Militiary Press (30lbs)
Standing Militiary Press (30lbs)
1 x 6
1 x 13
1 x 4
1 x3
>> late nights and more than usual intake of caarbs over the last 3 days catches up :\
1 x 4
1 x3
>> late nights and more than usual intake of caarbs over the last 3 days catches up :\
DB Bench Press (65lbs)
3x12
Pull ups
3 x 12
Thursday, November 13, 2008
Squats & Milk - Week 3 Day 2
Squats
1 x 20 (52.5 lbs)
Dips (Bodyweight)
3x12
Seated Rows (45lbs + 45lbs)
3 x 12
Militiary Press (30 lbs)
1 x 8
Deads (45 lbs, fast)
1 x 12
Diet
- protein powder / super food / mango / pineapple
- chicken salad
- qeema waley parathay
Deads (45 lbs, fast)
1 x 12
Diet
- protein powder / super food / mango / pineapple
- chicken salad
- qeema waley parathay
Tuesday, November 11, 2008
Goals and gains with squats & milk
Looks like I will be able to complete 4 weeks and 1 day on the squats and milk program before i leave for Hajj insha Allah.
Which is all good, cuz 6 week was the absolute mazimum i was prepared to go without a break. If all goes to plan I will do 65 lbs each side (185 lbs total) for a set of 20 squats in my final session.
When I get back I hope to start at 45 lbs (or more...) and keep going up. My aim is to be able to 300 lbs for 20 reps.
So far this program has worked pretty well, I have been able to add 5 lbs every workout. Totally loving it!
I just hope I don't gain any fat as a result of the dialed up diet. At the end of week 2 I weigh 175lbs which is up from 170 lbs when I started. Waist size has remained the same. Although I feel the the stomach vaccum pose is not as good as it used to be (not staying hungry so often now...)
Squats & Milk - Week 3 Day 1
Standing Militiary Press (30lbs)
1 x 6
1 x 20 (50lbs - Finally!)
DB Bench Press (65lbs)
3x12
Pull ups
3 x 12
Diet
40 gms protein powder + 4 strawberries, 1 egg, 2 scoops superfood
Spice Route buffet for lunch
Dinner don't know... (probably baked fish + veggies or lamb chops + veggies)
Monday, November 10, 2008
Squats & Milk - Week 2 Day 3
Squats
1 x 20 (47.5 lbs)
Dips (Bodyweight)
3x12
Inverted Rows (45lbs + 35lbs)
3 x 12 (still sore today...)
Militiary Press (25 lbs)
1 x 8
Dynamic Ab Work
Ball throws, side to sides, static holds, etc. 7 minutes
Diet
2 meals, eggs, protein shake, fish, shrimp stir fry, salad filler, lots of macademia nut butter (gotta stop doing this)
This was sunday instead of the usual satruday, saturday I helped with a move which was a great workout as well.
Thursday, November 6, 2008
Squats & Milk - Week 2, Day 2
Standing Militiary Press (25lbs)
1 x 6
1 x 20 (45lbs)
DB Bench Press (65lbs)
3x12
Pull ups
3 x 11 (focused purely on form, slow reps)
Diet
40 gms protein powder + 4 strawberries, .5 slice pineapple, 1 tablespoon macademia/cashew butter, 2 scoops superfood
KP buffet for lunch
Dinner don't know...
Tuesday, November 4, 2008
Squats & Milk - Week 2, Day 1
Squats
1 x 20 (42.5 lbs)
Dips (Bodyweight)
3x12
Seated Rows (45lbs + 35lbs)
3 x 12
Deadlifts (45 lbs)
1 x 12
Diet
32 gms protien powder
2 scoops super food
3 Strawberries + half a slice of pineapple
Lots of cheese
Big Salad (romaine, spinach, herbs) + qeema
Havent had dinner yet, but it should be biggish like last nights...
Saturday, November 1, 2008
Squats & Milk -Week 1 Day 3
Squats
1 x 20 (40lbs)
DB Bench Press (60lbs)
3x12
Pull ups
3 x 12
Ab Static holds
plenty?
Diet
22 gms protein powder + 20 gms proclub protein powder
2 scoops super food
3 kababs + 1.5 egg omelet for breakfast
no lunch
no lunch
fishoil + qeema + egg + chicken salan for dinner
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