This past week was interesting for me. After having experienced constipation, rapid fat gain and bloating through the "detox" diet prescribed to me, I decided to put a halt to it, and transition to a fat loss diet emphasizing natural and unprocessed food. Anyway, below is a review of my training this past week
Training week of 12/6/09 to 12/12/09
Sunday (12/6/09)
A1) Front Squat- 35 lbs db x 10; 35 lbs db x 10
A2) Lat Pulldowns- 110 x 10; 110 x 10
B1) Reverse Lunges- bw x 10/side; +10 lbs db x 10/side; +10 lbs db x 10/side
B2) Underhand Inverted Row- bw at 6th hole x 10; bw at 6th hole x 10; bw at 6th hole x10
C1) Cable Pull-through- 100 x 10; 110 x 10; 110 x 10
C2) Incline Neutral Grip Db Press- 45 lbs db x 10; 45 lbs db x 10; 45 lbs db x 10
D1) Plank Hold- 45 s; 60 s
D2) LYT shouldler circuit (LYTP circuit without the "P")- x 10; x 10
Monday (12/7/09)
Intervals- 6 rounds of 60s/90s on stationary bike
Tuesday (12/8/09)
A1) Good Morning- 95 x 10; 115 x 10; 115 x 10
A2) Pushups- x 10; + clap x 10; + clap x 10
B1) Bulgarian Split Squats- 15 lbs db x 10/side; 15 lbs db x 10/side
B2) Split-Stance Single Arm Cable Row- 50 x 10/side; 60 x 10/side
C1) Step-Up onto bench- bw x 10/side; +ez bar x 10/side
C2) Kneeling Straight-Arm Cable Pulldown- 40 x 10; 50 x 10
D1) Side Plank Hold- 35s/side; 30s/side
D2) Swiss Ball Roll-Outs- x 10; x 10
Friday (12/11/09)
A1) Barbell Front Squat- 75 x 10; 85 x 10
A2) Lat Pulldowns- 100 x 10; 100 x 10
B1) Reverse Lunges- +10 lbs db x 10/side; +10 lbs db x 10/side; +12 lbs db x 10/side
B2) Underhand Inverted Row- bw at 6th hole x 10; bw at 6th hole x 10; bw at 6th hole x 10
C1) Cable Pull-Through- 110 x 10; 110 x 10; 120 x 10
C2)Incline Neutral Grip Db Press- 45 lbs db x 10; 45 lbs db x 10; 50 lbs db x 10
D1) Plank Hold- 50s; 50s
D2) LYTP Shoulder Circuit- x 10; x 10
Saturday (12/12/09)
1. 6 rounds of backward sled drag runs up slight incline with 60 lbs for 40 meters; forward sled walks during "rests"
2. 4 rounds of 60s/90s on rowing machine
That's it for this week.
-Niket
Sunday, December 13, 2009
Monday, December 7, 2009
A three week "detox" diet
In the hopes of improving my digestive health, mental clarity and other attributes, yesterday I began a 3 week detox diet. My meals consist primarily of the indian dish, kitcheri, whose main ingredients are mung dahl, basmati rice, and ghee. My training is going to be focussed on fat-loss until February 25th, by which time my nervous system issues will hopefully be resolved. I will post my training log on here weekly for the next couple weeks.
Keep Chuggin',
Niket
Keep Chuggin',
Niket
Wednesday, November 25, 2009
A pretty good finish, despite a late start
Yesterday night (well actually today morning) I went to bed at 3:30 a.m. having studied for and taken two online quizzes. Another culprit for my staying up late was my investigation of my future academic direction. I ended up waking up only at 2 p.m. today (of course missing my noon class). Today's diet involved four meals instead of the usual five-
Diet:
1. Shake w/ 2 scoops metabolic drive, 1 tbsp almond butter, and a banana
2. Small Kashi-Go-Lean Bar (~170kcals and 26 carbs) and 3 chicken tacos from chipotle w/ lettuce, pepper blend and salsa
3. ~10 fl oz coconut water (~20 carbs)
4. Bacon cheeseburger without bun (2 patties) from five guys w/ green peppers and onions
5. 3 eggs w/ 3 cups of spinach and shredded cheese blend
Today's training involved the stationary/seated and movement workouts from the effective ball handling program. Everything was, however, abbreviated, as I will still sore from training yesterday (inspite of taking an epsom salt bath immediately before heading to the gym).
Training:
Stationary/Seated
1. Ball slaps- 1x25
2. Ball grippers-1x 25
3. Fingertip control-1x25
4. Up-down circles (R/L)- 1x10
5. Right Leg circles (R/L)-1x10
6. Left Leg circles (R/L)-1x10
7. Figure 8 dribble (front/back)-2x8
8. Hi-Lo Pounds (2x5/side)
9. Btwn Legs Crossover (front/back)-2x15
10. Btwn legs-behind back-2x15
11. Btwn both legs-2x15
12. 1-hand crossover (R/L)-1x10
13. Low Speed dribble (R/L)-3x10 sec
14. Seated Crossover-2x20
15. Seated Btwn legs in-out (R/L)-2x20
16. Seated in-out crossover- 2x20
17. Seated btwn legs-crossover- 2x20
18. Seated low speed dribble- 2x20
Movement
Full court linear @ 50% (1x2 each)
-RH, -LH, -Alternating
Full court @ "Top" Speed (1x2 each)
-RH, -LH,-Alternating
Full court Zig-Zags @ 50% (1x2 each)
-crossover,-btwn legs,-behind back, -spin
Full court Zip Zags @ "Top" Speed (1x2 each)
-crossover,-btwn legs,-behind back
Remarks:
I cut the volume wayyy down, especially on the submaximal full-court work. Also, the top speed was more like 70% of my top speed. I'm erring on the safe side until my tissue tolerance to loading improves. Tomorrow is going to consist of quite a bit of rolling and stretching. I'll also make a schedule for tomorrow and see how I'm able to adhere to it.
Remarks continued:
I ran out of adaptocrine...gotta get some more of that...I still need to make an appointment with my naturopathic physician...gotta get on that...
Keep Chuggin',
Niket
Diet:
1. Shake w/ 2 scoops metabolic drive, 1 tbsp almond butter, and a banana
2. Small Kashi-Go-Lean Bar (~170kcals and 26 carbs) and 3 chicken tacos from chipotle w/ lettuce, pepper blend and salsa
3. ~10 fl oz coconut water (~20 carbs)
4. Bacon cheeseburger without bun (2 patties) from five guys w/ green peppers and onions
5. 3 eggs w/ 3 cups of spinach and shredded cheese blend
Today's training involved the stationary/seated and movement workouts from the effective ball handling program. Everything was, however, abbreviated, as I will still sore from training yesterday (inspite of taking an epsom salt bath immediately before heading to the gym).
Training:
Stationary/Seated
1. Ball slaps- 1x25
2. Ball grippers-1x 25
3. Fingertip control-1x25
4. Up-down circles (R/L)- 1x10
5. Right Leg circles (R/L)-1x10
6. Left Leg circles (R/L)-1x10
7. Figure 8 dribble (front/back)-2x8
8. Hi-Lo Pounds (2x5/side)
9. Btwn Legs Crossover (front/back)-2x15
10. Btwn legs-behind back-2x15
11. Btwn both legs-2x15
12. 1-hand crossover (R/L)-1x10
13. Low Speed dribble (R/L)-3x10 sec
14. Seated Crossover-2x20
15. Seated Btwn legs in-out (R/L)-2x20
16. Seated in-out crossover- 2x20
17. Seated btwn legs-crossover- 2x20
18. Seated low speed dribble- 2x20
Movement
Full court linear @ 50% (1x2 each)
-RH, -LH, -Alternating
Full court @ "Top" Speed (1x2 each)
-RH, -LH,-Alternating
Full court Zig-Zags @ 50% (1x2 each)
-crossover,-btwn legs,-behind back, -spin
Full court Zip Zags @ "Top" Speed (1x2 each)
-crossover,-btwn legs,-behind back
Remarks:
I cut the volume wayyy down, especially on the submaximal full-court work. Also, the top speed was more like 70% of my top speed. I'm erring on the safe side until my tissue tolerance to loading improves. Tomorrow is going to consist of quite a bit of rolling and stretching. I'll also make a schedule for tomorrow and see how I'm able to adhere to it.
Remarks continued:
I ran out of adaptocrine...gotta get some more of that...I still need to make an appointment with my naturopathic physician...gotta get on that...
Keep Chuggin',
Niket
A tiring day
Last night I only managed to sleep 3 hours due to having stayed up late to work on two probem sets. I woke up at 8:30 a.m. and ended up napping between 5 p.m. and 9:15 p.m. I did, however, manage to eat five meals.
Diet-
1. Shake w/ banana, 1 tbsp almond butter, 2 scoops metabolic drive
2. Salad with 3 cups spinach, 4 whole eggs, 1 slice crumbled ezekiel bread and italian dressing (unmeasured)
3. Salad with 2 servings sliced chicken breast, and extra virgin olive oil (unmeasured)
4. 4 whole eggs, 4 strips bacon, and 1 tbsp almond butter
5. Naked-brand probiotic "smoothie" (during training, ~43 carbs and 160 kcals.
6. 2 servings of blueberry greek yogurt and 1 scoop metabolic drive.
Training-
Today's training session did not go as anticipated. I had originally planned to do the following lower-body strength/full-body metabolic hybrid workout:
A) 5x5/side bulgarian split squats
B1)3x10 overhand inverted row
B2)3x10 cable pullthroughs
C)3x10 1/4 squat-to-press
D1)3x10 chest-supported rows
D2)3x10/side side lunges
E) 2 sets of front plank holds x 45 sec
However, after 2 sets of bulgarian split squats, my hamstrings were FRIED...possibly due to having hit my posterior chain on Monday and not allowing myself enough time to recover...I ended up substituting the last 3 sets of bulgarian splits squats with 3 sets of 12 bodyweight squats to a bench (yeah I know I'm pathetic); I then dropped the posterior chain-dominant pull-throughs in favor of the more quad dominant front lunges; finally, I dropped the side lunges in favor of the less soreness-inducing low box step-ups, as my adductors were EXTREMELY tight even after ample foam rolling and stretching. The session ended up looking like this:
A) Bulgarian Split Squats-22.5x5/side; 25x5/side; Bodyweight squats to a box- (x 12)x 3
B1) Overhand Inverted Row- (5th hole x 10)x 3
B2) Bodyweight front lunges- (x 10) x3
C) 1/4 Squat to press- 22.5x10; 27.5x10; 27.5x 10
D1) Chest-Supported Rows- 37.5x10; 45x10; 45x10
D2) Bodyweight step-ups to bench- (x 10/side)x 3
E) Front Planck-holds- (45 sec) x2
I'm still quite sore...I think I'm gonna head to the local health food store and pick up some epsom salt and take an epsom salt bath tomorrow mid-morning. I plan to do both a stationary/seated ball-handling workout and a speed/movement ball-handling workout tomorrow.
Keep Chuggin',
Niket
Diet-
1. Shake w/ banana, 1 tbsp almond butter, 2 scoops metabolic drive
2. Salad with 3 cups spinach, 4 whole eggs, 1 slice crumbled ezekiel bread and italian dressing (unmeasured)
3. Salad with 2 servings sliced chicken breast, and extra virgin olive oil (unmeasured)
4. 4 whole eggs, 4 strips bacon, and 1 tbsp almond butter
5. Naked-brand probiotic "smoothie" (during training, ~43 carbs and 160 kcals.
6. 2 servings of blueberry greek yogurt and 1 scoop metabolic drive.
Training-
Today's training session did not go as anticipated. I had originally planned to do the following lower-body strength/full-body metabolic hybrid workout:
A) 5x5/side bulgarian split squats
B1)3x10 overhand inverted row
B2)3x10 cable pullthroughs
C)3x10 1/4 squat-to-press
D1)3x10 chest-supported rows
D2)3x10/side side lunges
E) 2 sets of front plank holds x 45 sec
However, after 2 sets of bulgarian split squats, my hamstrings were FRIED...possibly due to having hit my posterior chain on Monday and not allowing myself enough time to recover...I ended up substituting the last 3 sets of bulgarian splits squats with 3 sets of 12 bodyweight squats to a bench (yeah I know I'm pathetic); I then dropped the posterior chain-dominant pull-throughs in favor of the more quad dominant front lunges; finally, I dropped the side lunges in favor of the less soreness-inducing low box step-ups, as my adductors were EXTREMELY tight even after ample foam rolling and stretching. The session ended up looking like this:
A) Bulgarian Split Squats-22.5x5/side; 25x5/side; Bodyweight squats to a box- (x 12)x 3
B1) Overhand Inverted Row- (5th hole x 10)x 3
B2) Bodyweight front lunges- (x 10) x3
C) 1/4 Squat to press- 22.5x10; 27.5x10; 27.5x 10
D1) Chest-Supported Rows- 37.5x10; 45x10; 45x10
D2) Bodyweight step-ups to bench- (x 10/side)x 3
E) Front Planck-holds- (45 sec) x2
I'm still quite sore...I think I'm gonna head to the local health food store and pick up some epsom salt and take an epsom salt bath tomorrow mid-morning. I plan to do both a stationary/seated ball-handling workout and a speed/movement ball-handling workout tomorrow.
Keep Chuggin',
Niket
Monday, November 23, 2009
Training and diet for 11-22
Yesterday was not a terribly productive day, academically-speaking. I had gotten 8 hours of sleep the night before, but still ended up napping from 2 p.m. to 8 p.m. My diet, however, was clean-
1. 2 whole eggs, 4 egg whites, peppers, onions, 1 cup old-fashioned oats
2. 3 chicken tacos from chipotle
3. 2 servings of trader joe's blueberry greek yogurt, 2 tbsps peanut butter
4. (during training) starbucks "coffee+energy" drink (~220 kcals, 28 carbs, 14 protein)
5. 2 scoops metabolic drive; 2 servings of sauteed eggplant and zucchini
Yesterday, I experimented with the following easy hybrid upper-body strength/full-body metabolic routine (the lower-body component entirely focussed on the posterior chain):
1. 5 sets of 5 Db floor presses (55x5; 60x5; 65x5; 65x5; 60x5)
2. 3 supersets of 12 inverted rows w/ 12 Db RDL's (6th hole x12/50x12; 5th hole x 8/50x12; 5th hole x 8/50x12)
3. 3 supersets of 10 split stance face pulls w/ external rotation w/ 10 SHELCS (40x10/x10; 40x10/ x 10; 40x10/ x10)
4. 2 supersets of 10 LYT's w/ 35 sec side planck hold/side (x10/ 35 sec; x10/ 35 sec; x10/ 35 sec)
5. 2 sets of 15 band pull-aparts
I ended up studying until 2:30 am, and then not being able to fall asleep until 8 am...missed my noon class as usual, and woke up at 2:30 p.m.....wonderful
Try to not lose heart and keep chuggin',
Niket
1. 2 whole eggs, 4 egg whites, peppers, onions, 1 cup old-fashioned oats
2. 3 chicken tacos from chipotle
3. 2 servings of trader joe's blueberry greek yogurt, 2 tbsps peanut butter
4. (during training) starbucks "coffee+energy" drink (~220 kcals, 28 carbs, 14 protein)
5. 2 scoops metabolic drive; 2 servings of sauteed eggplant and zucchini
Yesterday, I experimented with the following easy hybrid upper-body strength/full-body metabolic routine (the lower-body component entirely focussed on the posterior chain):
1. 5 sets of 5 Db floor presses (55x5; 60x5; 65x5; 65x5; 60x5)
2. 3 supersets of 12 inverted rows w/ 12 Db RDL's (6th hole x12/50x12; 5th hole x 8/50x12; 5th hole x 8/50x12)
3. 3 supersets of 10 split stance face pulls w/ external rotation w/ 10 SHELCS (40x10/x10; 40x10/ x 10; 40x10/ x10)
4. 2 supersets of 10 LYT's w/ 35 sec side planck hold/side (x10/ 35 sec; x10/ 35 sec; x10/ 35 sec)
5. 2 sets of 15 band pull-aparts
I ended up studying until 2:30 am, and then not being able to fall asleep until 8 am...missed my noon class as usual, and woke up at 2:30 p.m.....wonderful
Try to not lose heart and keep chuggin',
Niket
Wednesday, November 11, 2009
Today
As I mentioned earlier, I didn't really adhere to any sort of plan while eating today...I wanted to see how I felt if I increased my calorie intake substantially and dropped my meal frequency. It did not really improve my energy levels or mood. Here's what I ate:
1. bagel with 3 whole eggs, 1 slice cheddar cheese
2. 1 personal-sized freschetta pizza with a starbucks-brand coffee/energy drink
3. 2 string cheeses and 1 nonfat greek yogurt
4. 6 inch steak and cheese sub from subway
Also, as I mentioned earlier, I did not train today.
Keep Chuggin',
Niket
1. bagel with 3 whole eggs, 1 slice cheddar cheese
2. 1 personal-sized freschetta pizza with a starbucks-brand coffee/energy drink
3. 2 string cheeses and 1 nonfat greek yogurt
4. 6 inch steak and cheese sub from subway
Also, as I mentioned earlier, I did not train today.
Keep Chuggin',
Niket
training and diet for 11-10
Yesterday was exhausting. I don't recall how much I slept the night before last, but can certainly say that it wasn't sufficient. My training yesterday involved both the seated/stationary portions of the effective ball handling program, and upper body lifting. I list the specifications of only my lifting routine below:
A) Neutral Grip Db Floor Press-55x5; 55x5; 60x5; 60x5; 55x5
B1)Pushups on 20 lb. Dumbbell-bw x 6; bw x5; bw x 5
B2)Chinups- bw x 4; bw x 2; bw x 3
C1)Overhand Inverted Row- bw x 10 on 6th pin; bw x 6 on 5th pin; bw x 7 on 5th pin
C2) LYTP circuit without the P- 3 sets of 10
Comments: My strength levels are atrocious. At Defranco's this summer, I hit an easy 75x5 on the neutral grip dumbbell floor press. Just 6 weeks ago I got 12 chinups; however, that was when I was fresh, and it wasn't part of a superset.
Diet-
1. Shake w/ 2 cups strawberries and 2 scoops metabolic drive, 1 cup coffee
2. Trader Joe's grilled chicken strips on 2 slices of ezekiel bread and in a low-carb tortilla; 1 blueberry nonfat greek yogurt
3. Burger patty w/ broccoli stirfry, 1 cup coffee
4. (during training) low calorie gatorade, banana, 16 oz
decaf coffee
5. 3 whole eggs, 2 egg whites, 4 strips bacon, 2 string cheeses, 1 low carb tortilla w/ 1/2 cup pasta sauce and 1 tbsp of shredded cheese blend
Even though this "diet" is by no means restrictive, I still feel terribly exhausted throughout the day. It could be because I'm not taking my supplements as of now. Today I'm going to drop the original plan of going through the movement/speed phase of the effective ball handling program, as I have bad shin splints and some right patellar tendinosis. I'm also going to deliberately consume more calories (and carbs) today and see how I feel (this should also work well because I have an insane amount of academic work to do). It's quite bad that I feel overwhelmed even after having dropped 3 out of my 4 classes....
Keep Chuggin',
Niket
A) Neutral Grip Db Floor Press-55x5; 55x5; 60x5; 60x5; 55x5
B1)Pushups on 20 lb. Dumbbell-bw x 6; bw x5; bw x 5
B2)Chinups- bw x 4; bw x 2; bw x 3
C1)Overhand Inverted Row- bw x 10 on 6th pin; bw x 6 on 5th pin; bw x 7 on 5th pin
C2) LYTP circuit without the P- 3 sets of 10
Comments: My strength levels are atrocious. At Defranco's this summer, I hit an easy 75x5 on the neutral grip dumbbell floor press. Just 6 weeks ago I got 12 chinups; however, that was when I was fresh, and it wasn't part of a superset.
Diet-
1. Shake w/ 2 cups strawberries and 2 scoops metabolic drive, 1 cup coffee
2. Trader Joe's grilled chicken strips on 2 slices of ezekiel bread and in a low-carb tortilla; 1 blueberry nonfat greek yogurt
3. Burger patty w/ broccoli stirfry, 1 cup coffee
4. (during training) low calorie gatorade, banana, 16 oz
decaf coffee
5. 3 whole eggs, 2 egg whites, 4 strips bacon, 2 string cheeses, 1 low carb tortilla w/ 1/2 cup pasta sauce and 1 tbsp of shredded cheese blend
Even though this "diet" is by no means restrictive, I still feel terribly exhausted throughout the day. It could be because I'm not taking my supplements as of now. Today I'm going to drop the original plan of going through the movement/speed phase of the effective ball handling program, as I have bad shin splints and some right patellar tendinosis. I'm also going to deliberately consume more calories (and carbs) today and see how I feel (this should also work well because I have an insane amount of academic work to do). It's quite bad that I feel overwhelmed even after having dropped 3 out of my 4 classes....
Keep Chuggin',
Niket
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