Mahendra's Log

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Mahendra
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Mahendra's Log

#1

Post by Mahendra » Thu Sep 14, 2017 7:13 am

Hi Everyone,

I'll try to keep this relatively short. My name is Mahendra, I'm 34, 5'5, and a light weight. :) I love to train/exercise and currently do so about 6 times a week. I've competed in a couple of powerlifting meets earlier this year, but I'm not sure when I'll compete again.

My goals right now are to balance aesthetics, strength, and conditioning. My highest WILKs score is 364.9 which I achieved on May 20th, 2017 by a 331/220/419 Squat/Bench/Deadlift @ 136.5lbs. I may try to pursue a 400 WILKS score... but not right now.

Since I'm small people, my training frequency is quite high. I'll squat 3-4x per week, bench 4x per week, and do heavy'ish pulls 2x per week in a ~4 day schedule. On top of that, I try to get ~4 steady state cardio sessions in per week.

I just completed a 6 week high volume block which had my sessions creep up to ~2.5 hours each (currently on a deload week)... As much as I love training (and as effective as those 6 weeks were), 2.5 hours per session, 4x week is too much for me. So my goal starting Monday is to find a way to cap each session at 90 minutes. If it means I have to accept a slower rate of GainzZz, then that's okay.

I'm on a deload week so there's no point in posting my current workouts right now. I'm still trying to figure out how to set up my routine for next week.

Cheers!

Mahendra
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KOTJ
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Re: Mahendra's Log

#2

Post by KOTJ » Thu Sep 14, 2017 8:28 am

Have you considered myoreps for 1-2 days for squats?

If the Montana Man pops up, maybe he can suggest density block work for 1-2 days of upper body.

I think you could save a good amount time.
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Mahendra
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Re: Mahendra's Log

#3

Post by Mahendra » Thu Sep 14, 2017 11:47 am

KOTJ wrote:Have you considered myoreps for 1-2 days for squats?

If the Montana Man pops up, maybe he can suggest density block work for 1-2 days of upper body.

I think you could save a good amount time.
This is a great idea, dude. I don't know why I completely overlooked myoreps for at least a couple of days and a few different exercises. This will definitely allow me to save some more time.
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Mahendra
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Re: Mahendra's Log

#4

Post by Mahendra » Mon Sep 18, 2017 6:51 am

Good morning fellow lifters!

September 18th, 2017 - Monday

LB Squat - 220x8x4
Paused Bench - 155x8x2
TnG Bench - Myo Reps - 145x12 @9; 3, 3, 3, 2
Chin Ups - 5 minute density - 37 reps
Dips - 5 minute density - 44 reps
Dragon Flags
Curls

Instagram: https://www.instagram.com/p/BZL0Ik3HJyX ... mahendra.s_

Notes

Great workout this morning. I was happy to start lifting again after my deload last week. I incorporated myo reps for the 1st time thanks to KOTJ's suggestion, and they were rough, but good. My plan is to use myo reps on most non-comp lifts to help meet my goals of winning the hyper trophy, as well as to save time. After weeks 3+ of my last mesocycle, workouts were taking about 2-2.5 hours, 4x a week, which is a lot more time than I'd like to invest in lifting. It's fine if I have to accept a lower rate of gainzZz, as long s GainzZz will be there.

I hope everyone has a fantastic day!

Cheers!
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Manveer
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Re: Mahendra's Log

#5

Post by Manveer » Mon Sep 18, 2017 6:53 am

8s... sounds terrible. Hopefully you were able to shave off a significant amount of time with myoreps.
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Mahendra
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Re: Mahendra's Log

#6

Post by Mahendra » Mon Sep 18, 2017 10:23 am

Manveer wrote:8s... sounds terrible. Hopefully you were able to shave off a significant amount of time with myoreps.
They are terrible, but I've grown accustomed to them now.

I finished my session in 83 minutes, and I think it was due to the following:

- Cut back volume on Squat (titrating back up each week)
- Myo Reps
- Density blocks
- Super set abs/curls

I probably could have shaved another ~5 or more minutes off, but since I knew I'd finish in less than 90 minutes, I loafted a bit more. That, and I was gasping for air...
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Mahendra
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Re: Mahendra's Log

#7

Post by Mahendra » Tue Sep 19, 2017 7:27 am

Good morning fellow lifters!

September 19th, 2017 - Tuesday

Front Squat (Beltless) - 10 minute density - 165lbs - 30 reps
Deadlift - 285x6x4
SGRDLs - 195x8x3
Incline Press - Myo Reps - 115x12 @ 8.5; 3r x 12s
Dumbbell Rows - 60x10x3
Weighted Abmat Crunches
Barbell Curls - Myo Reps - 45x15 @9; 5r x 4s

Instagram: https://www.instagram.com/p/BZObS08nI0B ... mahendra.s_

Notes

Good workout this morning but took a bit longer than I would have liked - 107 minutes. Incline Press was too light and I probably undershot my RPE (haven't done incline press in a long while, and haven't done 12's, and didn't know what weight to pick). I probably should have gone for 15 reps on the top set, with 5's afterwards.

Next week I might move deadlifts to Monday, and keep SGRDLs on Tuesday. That way it'll be squat, bench, pull 4x a week in a H/L set up. I think this might work for me given my size. I'm essentially doing this already, except for pulls - they are done just twice a week.

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

Cheers!
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Mahendra
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Re: Mahendra's Log

#8

Post by Mahendra » Wed Sep 20, 2017 7:11 am

Good morning all!

September 20th, 2017 - Wednesday

Cardio - Air Bike - 40 minutes
Movie: LOTR - The Fellowship of the Rings (Extended)

It's recently come to my attention that due to being fat (probably obese) as a kid, my body probably increased the number of fat cells in it compared to what I should have genetically. That sucks, but I'll find a way to get rid of that fat pocket on my stomach... :)

That's all for now! I hope everyone has a fantastic day!

Cheers!
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slowmotion
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Re: Mahendra's Log

#9

Post by slowmotion » Wed Sep 20, 2017 10:59 am

Nice work Mahendra! I've never heard of myo reps before, so I had to search on the net. Sounds like no fun at all to do, but I'm guessing doing them is useful.
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Mahendra
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Re: Mahendra's Log

#10

Post by Mahendra » Wed Sep 20, 2017 11:15 am

slowmotion wrote:Nice work Mahendra! I've never heard of myo reps before, so I had to search on the net. Sounds like no fun at all to do, but I'm guessing doing them is useful.
Hey Jan! Great to see you here. Myo Reps are... interesting :) A good way to save some time on some accessory work, I suppose. But given my equipment, I don't think there are many exercises I can do them with. I don't think doing them with Squats or Deadlifts is a smart idea. And I read that it's recommended to not use them with dumbbell work. So it looks like I may just use them for my chesticles and biceps.
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slowmotion
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Re: Mahendra's Log

#11

Post by slowmotion » Wed Sep 20, 2017 11:20 am

Maybe shoulder work too, I don't know. And triceps stuff. I'll just follow your log and see what you think of them going forward! :)
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Mahendra
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Re: Mahendra's Log

#12

Post by Mahendra » Thu Sep 21, 2017 8:45 pm

slowmotion wrote:Maybe shoulder work too, I don't know. And triceps stuff. I'll just follow your log and see what you think of them going forward! :)
Speaking of triceps work... did them with CGBP and my triceps were on fire.

_____________________________________________________________

Good night fellow lifters!

September 21st, 2017 - Thursday

HB Squat (Beltless) - 185x10x4
CGBP - Myo Reps - 145x11 @9; 3, 3, 3, 2
Deadlift (Beltless) - 245x6x4
Chin Ups - Myo Reps
Dragon Flags
Dumbbell Curls

Instagram: https://www.instagram.com/p/BZUjHc0ntpJ ... mahendra.s_

Notes

Solid workout this morning, but tough. 10s on HB squat were interesting. It's like never ending. CGBP Myo reps - triceps were smoked.

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

Cheers!
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BenM
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Re: Mahendra's Log

#13

Post by BenM » Thu Sep 21, 2017 9:54 pm

Myoreps sounds a lot like what Andy programs for us in some of the accessory movements. Basically rest-pause sets, with descending weights (if needed) to keep going to failure with short breaks.

They're a great way to get a heap of volume in a short space of time.
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Mahendra
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Re: Mahendra's Log

#14

Post by Mahendra » Fri Sep 22, 2017 10:14 am

BenM wrote:Myoreps sounds a lot like what Andy programs for us in some of the accessory movements. Basically rest-pause sets, with descending weights (if needed) to keep going to failure with short breaks.

They're a great way to get a heap of volume in a short space of time.
Yep, pretty similar I'd imagine. This protocol asks you to pick a top set of somewhere between 12-20 reps, take about a 20 second rest, then do sets of 3 or 4, or 5 with 20 seconds rest until you reach an @9-@9.5 set.

__________________________________________________________________

Good afternoon fellow lifters!

September 22nd, 2017 - Friday

Front Squat (Beltless) - 165x3x10 - EMOM
SGRDLs - 195x8x3
DB Bench (FU) - 60x10x3
Arnold Press - 40x8x2; 30x8x2
Chest Supported DB Rows - 40lbs: 10, 9, 8
Weighted Abmat Crunches
DB Curls / Dips superset

Instagram: https://www.instagram.com/p/BZWcDE_nw0k ... mahendra.s_

Notes

Great workout this morning. I managed to finish everything in less than 90 minutes again with some wasted time as well. I liked the idea of front squats EMOM rather than a density block. I seem to get the same amount of volume in roughly the same time.

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

Cheers!
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Mahendra
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Re: Mahendra's Log

#15

Post by Mahendra » Tue Sep 26, 2017 10:23 am

Good morning fellow lifters!

September 23rd, 2017 - Saturday

Cardio - Air Bike - 35 minutes

September 25th, 2017 - Monday

LB Squat (Belt) - 225x8x4
Paused Bench - 155x8x2; 145x6x2
Deadlift (Belt) - 290x6x4
Chin Ups
Dragon Flags

Instagram: https://www.instagram.com/p/BZd6S9rHbh3 ... mahendra.s_

Notes

Solid workout.

September 26th, 2017 - Tuesday

Front Squat (Beltless) - 167.5x3x10 EMOM
SG RDLs - 200x8x3
TnG Bench - Myo Reps - 145x12 @9; 8 triples
Arnold Press
Chest Supported DB Rows
Dips
Abmat Crunches
DB Curls

Instagram: https://www.instagram.com/p/BZgoZ4yHG_t ... mahendra.s_

Notes

Another solid workout :)

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

Cheers!
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Mahendra
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Re: Mahendra's Log

#16

Post by Mahendra » Thu Sep 28, 2017 6:48 am

Good morning fellow lifters!

September 27th, 2017 - Wednesday

Cardio - Air Bike - 40 minutes

September 28th, 2017 - Thursday

HB Squat (Beltless) - 187.5x10x4
CGBP - Myo Reps - 145x12 @9; 3, 3, 3, 3, 2
Deadlift (Beltless) - 250x6x4
Chin Ups - Myo Reps
Dragon Flags

Instagram: https://www.instagram.com/p/BZljtbWnsZa ... mahendra.s_

Notes

Solid workout this morning, but I was tired. Played golf for a United Way charity event yesterday (through work), and it was a lot of fun. I'm not a great golfer, but I can decently hold my own. Luckily my best shots were when all the big wigs were around... lol. Speaking of, I wish I golfed more throughout the summer... c'est la vie.

Squats and CGBP were tough, but deadlifts were really easy, which is great. I also managed to finish everything in less than 90 minutes.

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

Cheers!
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slowmotion
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Re: Mahendra's Log

#17

Post by slowmotion » Thu Sep 28, 2017 9:29 am

Nice work Mahendra!

I tried something similar to myo reps on the close grip bench a few days ago. Going great and then my arms suddenly falls off. I have to investigate more.
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Mahendra
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Re: Mahendra's Log

#18

Post by Mahendra » Fri Sep 29, 2017 6:55 am

slowmotion wrote:Nice work Mahendra!

I tried something similar to myo reps on the close grip bench a few days ago. Going great and then my arms suddenly falls off. I have to investigate more.
Thanks Jan! I really like myo reps to get in some extra volume. Unfortunately there are only so many exercises that I'd be willing to do them with.

__________________________________________________

Good morning fellow lifters!

September 29th, 2017 - Friday

Front Squat (Beltless) - 167.5x3x10 EMOM
SG RDLs - 200x8x3
DB Bench (FU) - 60: 10, 10, 8
DB Incline - 50: 8, 8, 8
Dips
Chest supported DB rows
Weighted Abmat crunches
DB Curls

Instagram: https://www.instagram.com/p/BZoHQeLnzzZ ... mahendra.s_

Notes

Solid workout this morning. I didn't feel like training this morning, but that quickly subsided once I started. I managed to finish everything in under 90 minutes, which is great.

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

Cheers!
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Mahendra
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Re: Mahendra's Log

#19

Post by Mahendra » Mon Oct 02, 2017 7:07 am

Good morning fellow lifters!

September 30th, 2017 - Saturday

Cardio - Air Bike - 45 minutes
Movie: LOTR The Two Towers (Extended Edition)

October 2nd, 2017 - Monday

LB Squat (Belt) - 225x8x5
Paused Bench - 150x8x2; 150x6x2
Deadlift (Belt) - 295x6x4
Chin Ups / Dips Super set
Dragon Flags

Instagram:

Notes

Great workout this morning. Looks like that weekend deload helped... haha! Added another set to squats. It seems like sets of 8 on paused bench are hard for me to maintain. It could be a rest issue though (timer is set for 2 minutes).

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

Cheers!
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Mahendra
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Re: Mahendra's Log

#20

Post by Mahendra » Tue Oct 03, 2017 7:16 am

Good morning fellow lifters!

October 3rd, 2017 - Tuesday

Front Squat (Beltless) - 170x3x10 EMOM
SGRDLs - 205x8x3
TnG Bench - 150x10x2; 150x8
DB Incline Press / Chest Supported DB Rows - Super Set
Arnold Press
DB Curls / Seated Dips Super Set

Instagram: https://www.instagram.com/p/BZyfEBwHvy6 ... ahendra.s_

Notes

Good session this morning. I dread front squats until I do them, and then I like them. Triples EMOM are much better than those deathly sets of 8 I was doing last cycle...

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

Cheers!
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