Mahendra's Log

[Mahendra]

Solid session this morning.

As per usual.
Nice work always, @Mahendra +++

Hope your new adjustments prove fruitful. : )

Thanks man! I hope so too

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Good morning fellow lifters!

March 9th, 2018 - Friday

AMBW: 128.2lbs

Front Squat (Beltless) - [157.5, 157.5, 157.5 ] x 8
RDLs (1" Deficit) - [175, 175, 175] x 8
DB Bench (FU) - [60, 60] x 8
DB Incline - [50, 40, 40, 40] x 8
Pull Overs
Standing Arnold Press / CS DB Rows Super set - 4 rounds
Side Raises
Upright Rows
Abmat Crunches / DB Curls Super Set - 4 rounds
Seated Dips
Conditioning - Air Bike - 12 x 0:30 / 0:30

Notes

Solid session this morning.

- I have no clue why I decided to torture myself with sets of 8s on front squats again
- Lots of lower back fatigue from yesterday's deadlift session which makes RDLs "fun".
- Everything else was good. Need to figure out a triceps isolation movement with the equipment I have. Not a big fan of LTEs.
- Conditioning is torture. Why did I bump it up to 12 rounds? WTF, Mahendra!

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

Cheers!

[BenM]

What don’t you like about LTEs?

My favourite now (I think) is the rolling dumbbell tricep extension on a flat bench. But I still like to mix it up, dips and close grip bench hit different parts than overhead tricep extensions and LTEs feel different again.

[Mahendra]

What don’t you like about LTEs?

My favourite now (I think) is the rolling dumbbell tricep extension on a flat bench. But I still like to mix it up, dips and close grip bench hit different parts than overhead tricep extensions and LTEs feel different again.

I think they aggravated my elbows a bit (but I used to load them heavier - i.e. RPE in the 8-9 range). Then I guess it was just laziness of loading the bar (same reason I don't really enjoy pullovers). BUT, I do think I should give them a try again. Need dat arm swole, amirite?

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Good morning fellow lifters!

March 10th, 2018 - Saturday

Cardio - Air Bike - Intervals - 45 minutes
Movie: Fast & the Furious (part 4)

March 12th, 2018 - Monday

AMBW: 128.8lbs

HB Squat - 250x4@9; [220, 220, 220, 220, 220, 205] x 4 reps
TnG Bench - 185x4@8; [160, 160, 160, 160, 160, 160] x 4 reps
Paused Deadlift - [255, 255] x 4 reps
Chin ups / Dips / Dragon Flags - Superset
Conditioning - Air Bike - 12 x 0:30 / 0:30

Instagram: https://www.instagram.com/p/BgOc-hYlJ4Y ... ahendra.s_

Notes

Solid session this morning. A couple of notes:

- I find it hard to grind out HB squats. In other words, my form breaks down rapidly when the set gets too heavy, but I do like these.
- Dropped the load on bench. Added in another backoff set for more volume
- Incorporated paused deadlifts again to help with a flatter/flat back deadlift. I found my heavy deadlift becoming a bit too bendy

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

Cheers!

[BenM]

What don’t you like about LTEs?

My favourite now (I think) is the rolling dumbbell tricep extension on a flat bench. But I still like to mix it up, dips and close grip bench hit different parts than overhead tricep extensions and LTEs feel different again.

I think they aggravated my elbows a bit (but I used to load them heavier - i.e. RPE in the 8-9 range). Then I guess it was just laziness of loading the bar (same reason I don't really enjoy pullovers). BUT, I do think I should give them a try again. Need dat arm swole, amirite?

Yes! I actually enjoy a real good tricep workout far more than biceps. Less burny, I think. But bicep curls also make my forearms pumped which is cool.

Did you do them with a straight bar? I've always done them with an EZ Curl bar and don't tend to have elbow issues, touch wood.

[Mahendra]

Yes! I actually enjoy a real good tricep workout far more than biceps. Less burny, I think. But bicep curls also make my forearms pumped which is cool.

Did you do them with a straight bar? I've always done them with an EZ Curl bar and don't tend to have elbow issues, touch wood.

And... I incorporated them this morning. I did them with an EZ curl bar for sets of ~8-10 reps (supersetting with DB curls & crunches). Thankfully, there was no discomfort So I guess I can & should incorporate these going forward! Thanks Ben!

__________________________________________________________________________________

Good morning fellow lifters!

March 13th, 2018 - Tuesday

Front Squat (Beltless) - [165, 165, 155, 155, 155] x 6
RDLs (1" Deficit) - [190, 190, 190] x 8
DB Bench (FU) - [60, 60] x 8
DB Incline - [50, 40, 40, 40] x 8
Standing Arnold Press / CS DB Rows - Super set - 4 rounds
DB Curls / LTEs / Abmat Crunches - Super set - 4 rounds
Conditioning - Air Bike - 12 x 0:30/0:30

Notes

Solid session this morning, but I think DST finally kicked me in the ass. I was fine for yesterdays workout, but had trouble falling asleep last night and I was exhausted this morning. Meh, nothing an extra cup of coffee can't fix

I think that's all for now. I do hope everyone has an amazing day!

Cheers!

[BenM]

Glad to hear it Mahendra!

[Mahendra]

Good morning fellow lifters!

March 14th, 2018 - Wednesday

Cardio Intervals - Air Bike - 45 minutes
Movie: Fast 5
Why am I watching this series...again.

March 15th, 2018 - Thursday

Deadlifts - 345x4@8 [315, 315, 315, 315, 295] x 4 reps
CGBP - 180x2@7.5; 180x2@8 [157.5, 157.5, 157.5, 157.5, 157.5] x 4 reps
Paused HB Squat - [175, 175, 175, 175] x 3 reps
Chin ups / Dips - Superset
Toes to Bar
Conditioning - Air Bike - Intervals - 12 x 0:30 / 0:30

Instagram: https://www.instagram.com/p/BgWT-TTl1LF ... ahendra.s_

Notes

Solid session this morning. Kept waking up last night and I'm not sure why. Nothing that 2 cups of coffee couldn't cure though, I'm sure.

Couple of notes:

- Misloaded deadlifts. Meant to load 355 but loaded 345 instead (guess I was really tired). But this was probably a good idea given that I wasn't happy with how my back looked last week
- I don't know if CGBP is helping at all. I meant to go for 4 reps but hit the safety, so I did 2 sets of 2
- My quads are weak. I think this is what causes me to good morning my HB squats. Need to fix.

That's all for now! I hope everyone has an amazing day!

Cheers!

[Mahendra]

Good morning fellow lifters and beautiful people!

March 16th, 2018 - Friday

Front Squat (Beltless) - [165, 165, 155, 155] x 6
Power Clean & Press - [95, 95, 105, 105, 105, 105, 105, 105] x 3
DB Bench (FU) - [60, 60] x 8
DB Incline / CS DB Rows - Super Set - 4 rounds
Pullovers / Side Raises / Upright Rows - Super set - 3 rounds
DB Curls / LTEs / Abmat crunches - Super set - 4 rounds
Conditioning - Air Bike - 12 x 0:30 / 0:30

Notes

Solid session this morning. I decided to drop RDLs because my lower back is fatigued from yesterdays deadlifts. This has been the case for the past 2-3 weeks, but still stuck with RDLs anyway. Don't need to risk an injury.

Powercleans were fun.

Everything else went well I'd say.

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

Cheers!

[Nermin]

Bro. Raptors.

That is all.

[Mahendra]

Bro. Raptors.

That is all.

I'm still thinking about the game last Friday...

And last night's game too... it's like they toyed with Indiana, then came back and shut them down hard. It'll be interesting to see how they fair against the new Lebron's next week.

[Nermin]

Bro. Raptors.

That is all.

I'm still thinking about the game last Friday...

And last night's game too... it's like they toyed with Indiana, then came back and shut them down hard. It'll be interesting to see how they fair against the new Lebron's next week.

I'll be watching it at RealSports, and I'm going to the Nuggets game in person the following week. I love this team so much. Death. Taxes. JV3s.

[Mahendra]

I'll be watching it at RealSports, and I'm going to the Nuggets game in person the following week. I love this team so much. Death. Taxes. JV3s.

Some real BS calls during yesterdays game. I don't think it's a conspiracy though - calls have been garbage all year. But damn. Also, Raptors deserved to lose that game - too much sloppy play at first.

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Good morning fellow lifters!

March 17th, 2018 - Saturday

Cardio Intervals - Air Bike - 45 minutes

March 19th, 2018 - Monday

HB Squat - 240x1@8.5; [210, 210, 210, 210, 195, 195, 195] x 4 reps
TnG Bench - 187.5x3@8; [160, 160, 160, 160, 160, 160] x 4 reps
RDLs (1” Deficit) - [225, 225, 225] x 4 reps
Chin ups / Dips - Superset
Dragon Flags
Conditioning - Air Bike - 12 x 0:30 / 0:30

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

Notes

Good session, but I can feel the fatigue creeping up. Last weeks HB squats were awful (form wise). You can see the hesitation in deciding to do another rep on my top set. I really want to get this right.

I also decided to do heavy RDLs instead of paused deadlifts - maybe this might help. Conditioning was brutal.

I think that's all for now. I do hope everyone has a marvelous Monday!

Cheers!

[Mahendra]

Good morning fellow lifters!

March 20th, 2018 - Tuesday

Front Squat (Beltless) - [155, 155, 160, 160, 160] x 6 reps
Power Clean & Press - 95x3; 110x3x4; 100x3x3
DB Bench Press (FU) - [60, 60, 50] x 8
DB Incline / CS DB Rows - Super Set - 4 rounds
LTE / Side Raises / DB Upright Rows - Super Set - 3 rounds
Abmat Crunches / BB Curls - Super Set - 4 rounds
Conditioning - Air Bike - 12 x 0:30 / 0:30

Notes

Good session this morning, but I was exhausted going into it. I'm definitely ready for a deload next week.

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

Cheers!

[Mahendra]

Good morning fellow lifters!

March 22nd, 2018 - Thursday

Deadlifts - 355x3@8.5; [315, 315, 295, 295, 295] x 4 reps
CGBP - 175x4@8; [160, 160, 160, 160, 160] x 4 reps
Paused HB Squat - [185, 185, 175, 175] x 3 reps
Chin ups / Dips - Superset
Toes to Bar
Conditioning - Air Bike - Intervals - 12 x 0:30 / 0:30

Instagram: https://www.instagram.com/p/BgoPJcfnxH5 ... ahendra.s_

Notes

Good session, but I'm tired. This week has been rough and I'm ready to deload. I felt like the strength was there, but I had no energy to lift.

I think that's all there is to say for now. I do hope everyone has an amazing day!

Cheers!

[Mahendra]

Good morning fellow lifters!

March 23rd, 2018 - Friday

Front Squat (Beltless) - [165, 165, 165, 165] x 6 reps
Power Clean & Press - 95x3; 112.5: 3, 2, 2, 2, 2, 2; 100: 3, 3, 3, 3
DB Bench Press (FU) - 60x8, 60x8, 50x8
DB Incline / CS DB Rows - Super Set - 4 Rounds
LTEs / Side Raises / Upright Rows - Super Set - 3 Rounds
Abmat Crunches / DB Curls - Super Set - 4 Rounds
Conditioning - Air Bike - 12 x 0:30 / 0:30

Notes

Solid session this morning. I had to wake up a bit earlier today (4AM) to get my training in before I went to work. I'm surprised everything moved well - especially front squats. Power Clean & Press was fun.

I'm excited for my deload next week, but I need to think about how I'll do it. I'll likely just cut volume and not intensity this time and see how that goes.

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

Cheers!

[Mahendra]

Good afternoon fellow lifters!

March 24th, 2018 - Saturday

Cardio Intervals - Air Bike - 1:1 - 45 minutes

March 26th, 2018 - Monday

Deload week!

HB Squat - 245x1@8.5; [215, 215, 195, 195] x 4 reps
TnG Bench - 205x1@9; [160, 160, 160] x 4 reps
RDLs (1” Deficit) - [230, 230] x 4 reps
Chin ups / Dips - Superset
Dragon Flags
Conditioning - Air Bike - 10 x 0:30 / 0:30

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

March 27th, 2018 - Tuesday

Clean & Push Press
DB Press
DB Incline / CS DB Rows
Bunch of BW exercises

https://www.instagram.com/p/Bg1DdCen-D0 ... ahendra.s_

It's deload week, so I thought I'd have some fun.

Not too much else to say other than that my body is clearly tired

I hope everyone has a wonderful day!

Cheers!

[Mahendra]

Good morning fellow lifters!

March 28th, 2018 - Wednesday

Cardio Intervals - Air Bike - 1:1 - 45 minutes
Movie: Quantum of Solace (Yes, I like the Daniel Craig James Bond series that much)

March 29th, 2018 - Thursday

Deadlift - 365x1 @ 8; [315, 315] x 4; 295x2
CGBP - 160x4x3
Front Squat - 185x3x3
Chin Ups / Dips - Super set - 4 rounds
Toes to Bar
Conditioning - Air Bike - 10 x 0:30/0:30

Instagram

https://www.instagram.com/p/Bg6JJV9HJQy ... ahendra.s_

https://www.instagram.com/p/Bg6KnPOnON- ... ahendra.s_

Notes

Solid session this morning. This was the heaviest I've pulled since July 25th, 2017, while being ~12lbs heavier at the time.

Hehe volume really is a killer, as just dropping volume by about ~50% made me feel significantly fresher.

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

Cheers!

[Wilhelm]

Nice pull!

[Mahendra]

Nice pull!

Thanks dude!!

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Good morning fellow lifters!

March 30th, 2018 - Friday

Clean & Push Press
Bodyweight circuit
Conditioning

Instagram: https://www.instagram.com/p/Bg9GWOcn0P1 ... ahendra.s_

March 31st, 2018 - Saturday

Cardio - Air Bike Intervals - 1:1 - 40 minutes

April 2nd, 2018 - Monday

HB Squat - 250x1@9; [215, 215, 215, 200, 200, 200] x 4 reps
TnG Bench - 205x1@9; [160, 160, 160, 160, 160] x 4 reps
RDLs (1” Deficit) - [230, 230, 230] x 4 reps
Chin ups / Dips - Superset
Dragon Flags
Conditioning - Air Bike - 10 x 0:20 / 0:40

Instagram: https://www.instagram.com/p/BhEofNgHin0 ... ahendra.s_

Notes

Solid session this morning. I think I'll make a few changes to my routine going forward. Something like:

Monday/Thursday - "Heavy" days consisting of the main 3 lifts (similar to what I'm doing now)
Tuesday/Friday - Clean & Push Press, along with some bodyweight exercises (similar to what I did during deload week, but more volume)

I'm doing this mainly for fun, and to see if I can maintain or even make gainzZz doing something like this. I think there might be some changes to how much I'll be able to work out / train come later this year, so it's time to experiment

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

Cheers!

[Mahendra]

Good morning fellow lifters!

April 3rd, 2018 - Tuesday

Clean & Push Press - Bunch of doubles up to 125lbs - 20 reps in total
DB Bench Press / DB Rows / Goblet Squats - 2 Rounds
DB Incline / CS DB Rows / Lunges - 2 rounds
Push Ups / Inverted Rows - 4 rounds
Front Lever hold practice
Decline Crunches / DB Curls / Seated Dips
Conditioning - Air Bike - 10 x 0:20/0:40

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

Notes

Solid session this morning despite barely sleeping last night. I don't know... I just couldn't fall asleep for some reason.

I know I said I'd do more bodyweight exercises, but I didn't know what to do, so did my normal DB work, and then added some bodyweight exercises afterwards.

Conditioning was brutal.

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

Cheers!