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Workout Update: August 2010

A man, bench pressing 345lbs (156kg). To avoid...Image via Wikipedia
Last few weeks have not been very fruitful. Even as I was working out as hard as I used to, I kept losing weight. Adding insult to injury was my fat gain. In any case I decided to change my workouts yet again to "fix" the weight loss program that I got myself into. I intend to do only 2 whole body workouts per week. Each one consisting of 4 to 5 exercises depending on my motivation. I also decided to go with 3x8 for all exercises like I usually do every other 3 months. Here is my new routine
  • Monday (back and biceps affinity)
    • Incline Bench Press
    • Squats
    • Rows
    • Bicep Curls
    • Calf Raise
  • Thursday (chest, shoulder and tricep affinity)
    • Bench Press
    • Deadlifts
    • Shoulder Press
    • Tricep Press
    • Leg Raise
I have been doing a lot of lower chest exercises in the last few months including decline bench press and dips. I have a feeling that my upper chest is holding me back. So I removed dips and decline bench press and added incline bench press. That should take care of the upper chest now. One more important change is the addition of isolation exercises for smaller muscle groups like biceps and triceps. I never really did any isolation exercises because I believe compound exercises are much better. However I wanted to try and see if isolation exercises will allow me to break the temporary plateau I am combating.

That is it for this post. Looking forward to some improvements.

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Comments

  1. SS GuyAugust 14, 2010 at 9:23 AM

    Hi Chandan,

    Thought you might be interested in looking at this email I received from Anthony Ellis (since I am on his mailing list for a long time) - the result attachment is a JPG file and I am not able to add it to this comment but it shows an impressive 4 to 5 lbs of LBM gain per WEEK (which is kind of hard of believe).

    ====================
    Hi,

    Two months ago I did a little experiment. I had an idea... I wanted
    to see if I could directly help a small number of skinny guys gain
    weight.

    So, I sent out an email asking for anyone who hadn't been able to
    gain weight in the past, even with my Gaining Mass program.

    I was swamped with interest and in the end I had 25 motivated guys
    ready to do whatever it took to build muscle.

    Well, the results are in... The programs I created for my trainees
    are working like crazy. See the attached file that is an example of
    one trainee's progress so far and that's just the beginning.

    Some other comments I have received:

    "I am getting bigger. Its awesome. You were so right when you said
    I would get my results faster."

    "Thanks for the help and program so far. You've really inspired me.
    I've found being disciplined on this program has helped me get back
    on track with other areas in my life."


    If you were standing on the fence about my personal coaching last
    time, now's your time to jump in.

    If you need a bit more help getting started and up and running with
    your weight gain program, let me help you.

    Since my first batch of 25 guys are almost all off and running, I'm starting
    another round of 25 guys to begin consultations August 25, 2010.

    Last time all spots were filled in less than a couple of days.

    Tomorrow I'm sending this out to close to 25,000 of my program
    users, so you are getting a bit of advanced notice. If you want to
    change your body this fall, then sign up now:

    http://massology.com/coaching/

    Once you sign up, we will then set up a consultation time. After
    the consultation I will design your workouts and your diet. You
    will be provided with CUSTOM workout and diet sheets just for you
    and well as my body fat tracking software.

    Each week you will report to me with your weekly stats and we will
    track them together and tweak your workouts and diets when
    necessary.

    Now, a bit of reality -- I won't lie to you, it is hard work. I
    expect a lot from you but all I ask is that you commit to the
    12 weeks and follow my instruction as closely as you possibly can.

    If you are ready to commit go here now and sign up now:
    http://massology.com/coaching/

    Looking forward to hearing from you,

    Anthony Ellis
    http://massology.com/coaching/

    PS -- If you want to take advantage of this but need to start at a
    later date, then simply reserve your spot now and we can start at
    any future date you like.

    PPS -- If want to lose weight instead of gaining and that's fine. I
    will tailor your program specifically based on your 3 month goals.

    PPPS - This is a direct message to you. I sent it myself, if you
    wish to not receive any further messages from me just reply and let me know.

    Anthony Ellis
    51 MacDougal St.
    New York, 10012

    ReplyDelete
  2. Re-yndAugust 16, 2010 at 6:23 PM

    It is really very hard to believe that some one can gain 4 lbs a week. May be the guy never did any exercises (or he has freak genetics) and the 4-5 lbs gain may be in the first week or so. It is unlikely that he will keep that momentum even with the best training routines and diet. I rarely believe in quick loss or gain schemes whether it is weight or money or anything. If that were true most people would already be rich or be in perfect shape. Some have good genetics and it works for them. For the rest, it is just hard work and lame gains :)

    ReplyDelete

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