Mahendra's Log

[BenM]

He sure is. Like I’ve said before, you are one of the guys that inspires me to keep going when the going gets tough. Keep up the great work.

[Mahendra]

Damn you're working hard, Mahendra!

He sure is. Like I’ve said before, you are one of the guys that inspires me to keep going when the going gets tough. Keep up the great work.

Thanks gents... your words are too kind, even though I don't think I'm doing anything special

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Good morning fellow lifters!

June 22nd, 2018 - Friday

Dumbbell & BW Exercises
Conditioning

June 23rd, 2018 - Saturday

Cardio - Air Bike - 40 minutes

June 25th, 2018 - Monday

HB Squat - 215lbs - 4r x 6s
TnG Bench - 170lbs - 4r x 6s
RDL’s - 205lbs - 6r x 4s
Dragon Flags
Conditioning - “6s” - Burpees, Chin Ups, Clap Push Ups, Air Bike

Instagram: https://www.instagram.com/p/Bkcx5z3hi3p ... ahendra.s_

June 26th, 2018 - Tuesday

Dumbbell & BW Exercises
Conditioning


Notes

Solid session yesterday. Everything moved well. This morning was fine, although I was tired.

I think that's all for now. I hope everyone has a fantastic day!

Cheers!

[Mahendra]

Good morning fellow lifters!

June 27th, 2018 - Wednesday

Cardio - Air Bike - 40 minutes

June 28th, 2018 - Thursday

Deadlifts - 315lbs - 4r x 4s
Bench Press - 10 minutes; 172.5lbs - 25 reps
Front Squat - 10 minutes; 165lbs - 23 reps
Toes to Bar
Conditioning - “6’s” - Burpees, Chin Ups, Clap push ups, Air Bike - 5 rounds

Instagram: https://www.instagram.com/p/BkkmTjxHrkG ... ahendra.s_

Surprisingly good session this morning. Did 10 minute density blocks for bench and squat today, which went well.

I think that's all for now. I do hope everyone has a fantastic day!

Cheers!

[Mahendra]

Good afternoon fellow lifters!

Haven't updated my log in a while unfortunately...

June 29th, 2018 - Friday

DB & BW Exercises
Conditioning

June 30th, 2018 - Saturday

Cardio - Run - 5.8KM

July 1st, 2018 - Sunday

Cardio - Air Bike - 30 minutes

July 2nd, 2018 - Monday

HB Squat - 250lbs - 2, 2, 2, 1; 235lbs - 2, 2, 2
TnG Bench - 195lbs - 2r x 6s
RDL’s - 215lbs - 8r x 3s
Dragon Flags / Chin Ups
Conditioning - Burpees, Bear Crawlers + Push-ups, Mountain Climbers - 4 rounds.

Instagram: https://www.instagram.com/p/BkvZkdyH7T4 ... ahendra.s_

July 3rd, 2018 - Tuesday

DB & BW Exercises

July 4th, 2018 - Wednesday

Cardio - Air Bike - 40 minutes

July 5th, 2018 - Thursday

Deadlifts - 365lbs: 2, 2, 2; 325lbs: 2, 2, 2, 2
Bench Press - 10 minutes; 175lbs - 25 reps
Front Squat - 10 minutes; 170lbs - 23 reps
Toes to Bar
Conditioning - Burpees, chin ups/bear crawls/push ups, mountain climbers

Instagram: https://www.instagram.com/p/Bk2_9odBufr ... ahendra.s_

Notes

Solid "heavy" (or 2's) week, for the main lifts. I'll deload next week (well, won't train much if at all due to a few commitments), which is well needed as I've been feeling pretty beat up over the last couple of weeks.

I think that's all for now. I do hope everyone has a fantastic day!

Cheers!

[Mahendra]

Good morning fellow lifters!

So.. I've been pretty awful and haven't logged for a while I deloaded last week and resumed training on Monday. Here are the details!

July 16th, 2018 - Monday

HB Squat - 200lbs - 8r x 4s
TnG Bench - 152.5lbs - 8r x 3s; 135x8
RDL’s - 220lbs - 8, 6, 4, 2
Dragon Flags / Chin Ups / Dips

Instagram: https://www.instagram.com/p/BlTEv80Fcus ... ahendra.s_

July 17th, 2018 - Tuesday

DB & BW Exercises
Conditioning

July 18th, 2018 - Wednesday

Deadlift - 410x1; 285lbs - 2 sets of 6
Bench Press - 210x1; 135x12
Toes to bar, Dumbbell Curls, Conditioning (Burpees, chin ups, pushups, air bike)

Instagram: https://www.instagram.com/p/BlX5LU_nUJg ... ahendra.s_

July 19th, 2018 - Thursday

Cardio - Air Bike - 40 Minutes

July 20th, 2018 - Friday

DB & BW Exercises
Conditioning

Notes

Great & busy week. Decided to pull heavy (relatively) on Wednesday and that was a success. Definitely a BW PR. It also seemed to move slightly faster (better) than the 405lbs I pulled about ~6 weeks ago, so that's a great sign I think.

A bit of DOMS overall, but I'm surviving. I might repeat this week (minus the heavy pull) as I just messed around this week... but we'll see come Monday!

I think that's all for now. I do hope everyone has a fantastic Friday and an amazing weekend!

Cheers!

[Wilhelm]

@Mahendra, was that 410 deadlift the PR i saw on your ig?

Either way, congratulations on the pull. +++

[Mahendra]

@Mahendra, was that 410 deadlift the PR i saw on your ig?

Either way, congratulations on the pull. +++

Yes sir, and thanks! Although not an all time PR (430lbs @ 178lbs in 2016, and 419lbs @ 135.5lbs on May 20th, 2017), I guess one could say it was a bodyweight PR?

[Mahendra]

Good morning fellow lifters!

Sorry for not logging in a while... Summertime & life get's in the way, but I'm still training regularly!

I'll just post this past week's training!

August 6th, 2018

HB Squat - 255lbs - 2 reps x 3 sets; 240lbs - 2 reps x 4 sets
TnG Bench - 200lbs - 2 reps x 6 sets
RDL’s - 235lbs - 8, 6, 4, 2
Dragon Flags / Chin Ups / Dips

Instagram: https://www.instagram.com/p/BmKDPWJFtxt ... ahendra.s_

August 7th, 2018

DB & BW Exercises
Conditioning

August 8th, 2018

Cardio - Air Bike - 40 minutes

August 9th, 2018

Deadlifts - 375lbs - 2r x 2s; 1r x1s; 335lbs - 2r x 4s
Bench Press - 170lbs: 8, 6, 4, 2
Front Squat - 165lbs: 8, 6, 4, 2
Toes to Bar
Conditioning - “6’s” - Burpees, chin ups, dips, Air Bike - 5 rounds

Instagram: https://www.instagram.com/p/BmQqCm2B1xp ... ahendra.s_

August 10th, 2018

DB & BW Exercises
Conditioning

Notes

Good sessions overall... finished another 3 week cycle of 8's, 4's, 2's. I'll be able to get another 3 week cycle in before I'm away for 3 weeks.

I think what I'm doing is "working", but it's hard to quantify. I keep adding weight to the bar each cycle, so I assume that's a good thing.

I think that's all for now. I do hope everyone has a fantastic day!

Cheers!

[Mahendra]

Good morning fellow lifters!

August 13th, 2018 - Monday

HB Squat - 205lbs - 8 reps x 4 sets
TnG Bench - 155lbs - 8 reps x 3 sets; 140lbs - 8 reps x 1 set
RDL’s - 240lbs - 8, 6, 4, 2
Dragon Flags
Conditioning - “6’s” - Burpees, Chin Ups, Dips, Air Bike - 5 rounds

Instagram: https://www.instagram.com/p/Bma8u4VhebR ... ahendra.s_

Notes

Solid session this morning. Better than I expected.

Have a wonderful day everyone!

Cheers!

[Mahendra]

Good morning fellow lifters!

August 14th, 2018 - Tuesday

Rather than post "a bunch of DB and BW exercises", this is what I do:

DB Clean, Squat X 2, Press - 40: 4, 3; 30: 4, 3, Chin Ups - 9, 8, 7, 6 (Superset)
Side Raises - 15: 8, 6; Rear Side Raises - 15: 8, 8; Pull Ups - 4; 4; Lunges - 30: 6, 6 (Superset)
DB Incline Press - 50: 10, 10, Chest Supported DB Rows - 40: 8, 8, BW Squats - 10, 10
Push Ups, Inverted Rows, BW Lunges - 3 sets (Superset)
Front Lever Practice - 3 "tries"
Arms & Abs - 4 sets of Curls, Dips / Seated Dips, Decline Ab Crunches

Conditioning - Air Bike - 0:30 / 0:30 x 10 rounds

August 15th, 2018 - Wednesday

Cardio - Air Bike - 45 minutes

Notes

There are a few reasons I decided to incorporate 2 DB / BW exercise days. They don't seem to interfere with progress, nor hamper it. But then again, what am I really "progressing" to? As mentioned earlier, I seem to be able to add weight to my main lifts for each rep range, which is good. I'm generally working on staying / getting "strong(er)", looking "half decent" without clothes on, and overall being "healthy".

That being said, I do feel amazing, I love the way I look, and am very happy with my strength levels.

I think that's all for now. I do hope everyone has a fantastic day!

Cheers!

[iamsmu]

Osvaldo's second (of 2) front lever tutorials has lots of dragon flag work. Near the end he says that he thinks they are very similar to front levers. You should be several steps ahead of me on these. In any case, here's the video:

[Mahendra]

I really need to start logging again. If you follow me on Instagram, I pretty much use that as my online log at the moment... But I'm going to return to logging here.

I was away for 3 weeks in September, and then I was trying to figure out a routine over the past few weeks... so I figured that logging that wasn't worth the time.

Just wanted to say that I'm alive, and I'm still training/lifting/moving around regularly.

Cheers!

[BenM]

I don’t get on Instagram much so I miss your logging here bro. Hope everything is going well for you!

[Mahendra]

Good morning all!

October 28th, 2018 - Sunday

HB Squat - 230lbs - 4 reps x 6 sets
Bench Press - 177.5lbs - 4 reps x 6 sets
Dragon Flags
Conditioning - “6’s” - Burpees, Chin Ups, Dips, Air Bike - 5 rounds



October 29th, 2018 - Monday

Clean and Press - 125x1; 130x1; 135x1; 140x1; 120lbs: 6 doubles
DB Incline / CS DB Rows - 3 sets
Push ups / Inverted Rows / Decline Crunches - 3 sets
Chin Ups / Dips - 3 sets
Front Lever Practice
Arms - 3 sets
Air Bike - 5 minutes



October 30th, 2018 - Tuesday

Cardio - Air Bike - 40 minutes
Movie: Xmen 2 (X2?)

Notes

Now that I think I have a routine figured out, I'll start logging again regularly.

Both sessions were good. My goals are just general health & strength... let's see where I can go. I'd also like to keep training sessions to no longer than 60-70 minutes. Most sessions in the past were closer to 90-100 minutes depending on the day.

I think that's all for now!

Have a wonderful day!

[BenM]

Welcome back brah!

[MattimusMaximus]

Seems like quite a few of us are getting tired of long ass sessions lol. Welcome to the 1 hour session club @Mahendra, there’s more free time here and you’ll feel better recovered.

[BenM]

Yep. I oughta take a leaf out of your books.

[Mahendra]

Welcome back brah!

Thanks brah!

Seems like quite a few of us are getting tired of long ass sessions lol. Welcome to the 1 hour session club @Mahendra, there’s more free time here and you’ll feel better recovered.

Free time, yes. Better recovered, I have no idea. I'm still beating myself up in those 1 hour sessions BUT I do think I'm being a lot more efficient... I hope

Yep. I oughta take a leaf out of your books.

OneofUs OneofUs OneofUs.

I don't know if whatever I'm doing is working, but I seem to be making progress weekly, so that's good. I think I was doing a bit too much volume before that wasn't necessary to move on.

__________________________________________________

Good morning fellow lifters!

Deadlift - 320lbs - 4 sets x 4 reps
Press - 122.5lbs - 6 sets x 4 reps
DB Bench - 60x8; 60x8
Toes to Bar - 4, 2, 1
Conditioning - “6’s” - Burpees, Chin ups, Push Ups, Air Bike - 5 rounds

https://www.instagram.com/p/BpmN0G9hh94 ... ahendra.s_

Notes

Solid workout! Pressing went significantly better than last week. Not sure why I couldn’t finish all sets across last week. Oh well!

Cheers!

[slowmotion]

Good to see you are still working hard, @Mahendra !

[BenM]

Yep. I oughta take a leaf out of your books.

OneofUs OneofUs OneofUs.

I don't know if whatever I'm doing is working, but I seem to be making progress weekly, so that's good. I think I was doing a bit too much volume before that wasn't necessary to move on.

That's exactly my issue. I'm actually making progress for the first time in ages, but I think I'm doing way more than I need to and could probably do even better if I reduced it a little.

Just gotta finish this mesocycle and deload, then rethink. Will watch what you get up to with interest!