The Name is MAN-O-J

Poor eating habits + Weed, Tobacco, Alcohol, One history of Coma+OD, and a Motorcycle accident [that sent me again to coma for 2 days] later I'm back. 
 
December '08, first week; I was feeling sick. I work 14 hours a day now. Does'nt matter Day/Night. I get a call, I run to office because some guy in some random country blew his computer network and i need to fix it up. Had sore lungs and belly fat [obv]. I was not over-weight though. At 5'11, I was nudging just 73kgs.
 
December 15th '08 : This is when i stopped weed and alcohol. Started looking for a decent routine and came across this site and SS routine. I got back to gym.

My starting stats in the first day of SS :-

Max Squat : 50kgs; Bench : 50kgs; OHPs : 28kgs; T-Bar Rows : 35kgs, 5 kms in 45 mins
 
^^^ Felt like i was gonna die after this

3 months down the line.
Today's Maxes :

Squat : 115 kgs; Bench : 72 kgs; OHPs : 42kgs; T-Bar Rows : 75kgs, 5 kms in 19 mins.
 
> Have also included One isolation exercise [3 sets] for Chest, Shoulders, Biceps, Triceps, Calves, Forearms, Abs.
Body Weight : 76 kgs
 
Exercises I'm trying to learn : DL and BB Rows.
Diet : 4-5 medium meals a day. Starts with Oats, Dry fruits, Fresh fruits, 2-3 types of Veggies, Half a gallon milk a day, Rice, Peanut Butter, Honey, Cereals, Pulses.
 
I eat very clean. Have stopped smoking cigs too since yesterday.
 
Gonna Move away from SS soon. It's getting too redundant.

Anbe Sivam. Period.

Felt lazy today during the cardio session. Did just a 15mins session of walking and jogging for 2 kms and then slept off through the day.

Have cold and fever by the time i'm awake. But im back at work now.

Anbe Sivam. Period.

Hey man good luck with your training. I hear you with the drugs/alcohol thing. Just do your best to resist the temptation to skip your workouts or go back on the wrong road. Best of luck to you!

:-)

______________________

Anbe Sivam. Period.

March 30, 0530 hrs - 0700 hrs

Pre workout diet : a Glass of milk + fistfull of Crushed Almonds + dollop of Honey

Bodyweight : 75kgs

Routine :

Squats [20XBW, 12X50, 8X70, 5X80, 3X90, 3X90, 1X100]
Lat Pulldowns [3X10 with 60, 65, 70kgs]
Seated cable Rows [3X8 with 80kgs]
T-Bar [3X8 with 50, 60, 65 kgs]
BB Curls [2X10 with 25kgs]

Post WO meal : Oats + a litre of Milk + Honey + Almonds + Raisins + 1 Banana

Anbe Sivam. Period.

March 31, 0530 hrs - 0700 hrs

Pre workout diet : a Glass of milk + fistfull of Crushed Almonds + dollop of Honey

Bodyweight : 77kgs [I guess i accumulated a lot of water for some reason! ]

Routine :

Bench Press [10X28, 8X50, 5X60, 4X65, 2X67.5]
DB Incline BP [2X8 with 35 kilo DBs]
Standing OHPs [8X40, 6X45, 4X50, 2X45, 2X40 <---- ran outta gas in here :-|  ]
Triceps BB overhead extensions [3X8 (22kg BB)]
Hanging leg raises [2X10 (BW)]
Decline sit-ups [2X8 with a 10kg plate]
BB reverse curls [2X8 with 7.5kgs]
Wrist curls [2X8 with 20kgs]

Post WO meal : Oats + half a litre of Milk + Honey + Almonds + Raisins + 1 Banana

Anbe Sivam. Period.

April 1st - felt too sore, so skipped the scheduled cardio and took an Off.


Started feeling better and stronger at the end of the day.

Anbe Sivam. Period.

April 2nd, 0530 hrs - 0630 hrs

Pre workout diet : a Glass of milk + fistfull of Crushed Almonds + dollop of Honey

Bodyweight : 76kgs

Routine :

Squats [6X70, 5X80, 3X90, 2X90 thats it!! dunno why i lost strength] 
Deadlifts [8X28, 8X48, 8X68, 5X78]
BB Rows [8X28, 8X38, 6X48] 
^^^ tat was my first time in life attempt at deadlifts and BB rows. had the form perfect and im proud of the perfect soreness im experiencing.
Seated cable Rows [1X8 with 70kgs] 
DB Curls [2X10 with 25kgs]

Post WO meal : Oats + half a litre of Milk + Honey + Almonds + Raisins + 1 Banana

Anbe Sivam. Period.

April 3rd, 0530 hrs - 0700 hours

Pre workout diet : a Glass of milk + fistfull of Crushed Almonds + dollop of Honey

Bodyweight : 76kgs

Routine :

Bench Press [10repsX10sets with 38kgs (GVT)]
Standing OHPs [5X18, 5X28, 5X38,4X38, 5X38]
Triceps BB overhead extensions [1X8 (22kgs)]
Hanging leg raises [2X12 (BW)]
Decline sit-ups [2X10 with a 15kg plate]
BB reverse curls [1X10 with 13.5kgs]
Wrist curls [2X8 with 25 and 30kgs]

Post WO meal : Oats + half a litre of Milk + Honey + Date Syrup + Almonds + Raisins + 1/2 of a Salted Apple

Anbe Sivam. Period.

its cool that you put what u take pre and post workout.  i'm always curious what people eat before and after.  stay with the e journal.  they are pretty motivating.  keep it up! =D

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

thanks! yep right. e-journals are good trackers of the workout.
actually i find it more convinient than doing all the paper work since i have 9 hours at work sitting in front of the computer and i can easily type out in here without much hassle .

and yea, i actually feel i could bump up my pre workout diet with some of the fancy stuff like NO products or energy drinks. but hell! im just 23 (gonna turn 24 in may), so im not in a hurry to push up performance artificially but supps. my diet i feel is natural and good enough and hormones are still working pretty good, i feel.

April 4th 2008, 0545 hrs - 0630 hrs

Woke up late. slept in by one hour.

Cardio Day!

Pre-workout : Just some almonds 'n raisins to chew on during my walk to the Main Roads.

Warm Up : Static stretches for 2 mins + Half a mile walk

W/O : Alternating between 3 300 meter jogs and 3 300 meter sprints at 90% effort.

Warm Down : Walking back a kilometer home while sipping on water followed by 15 mins of Yoga.

Anbe Sivam. Period.

April 5th, 0930 hrs

HUGE hangover from yesterday night's partying. Feeling Scared about losing muscle and endurance. Guess im just taking all this fitness stuff too much into my head, but then I gotta be pushing past 94 kilos on the bench in less than a month!

But, had a great workout after dancing away for 3 hours non-stop. Wil know my performance incr/decr only tomm.

Anbe Sivam. Period.

Skipped workouts yesterday and today :-|

Anbe Sivam. Period.

Great screw up. This week was wasted so far nursing booze and hangovers coz of HS reunion that lasted till today. Tonight everyone packs up and leaves. I think I have lost weight. Unusually large amounts of air seem to be able to travel up my trousers till my bum. Will check BW on monday morning and see the damage I have inflicted on myself.

Anbe Sivam. Period.

Lol sounds like your high school reunion was a lot crazier than mine is going to be in june.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

good luck! get gas masks if u gonna have weed smokers around you. we booked a whole club and smoked the sh*t out of it. i stuck with regular booze and the occasional cigs though..

now i got 3 weeks left to incr my bench my 24 kilos and win my local gym competition :D

Anbe Sivam. Period.

12th April 0630 hrs
 
Went to gym with with pain like pin-pric*s all over my body. the hangover leaving me.. anyways, stood in front of the squat rack. figured i would push out a few dozens and sweat it out till body returns to almost normal conditions.
Pre-Workout - Milk + One large banana
Squats : 40X20, 50X15, 70X12, 90X7 .
End of story. Right ham went tight. Just a cramp I guess. Limped my way back home.    
 
Post W/o : Salt Water to get rid of the Cramps.

Anbe Sivam. Period.

April 15th 1430 hrs

Decided to skip gym (coz i didnt pay the fees :| ) and do some HIIT (Jog + Sprints)

Pre W/o diet : Breakfast (rice and cereals) 2 hours before w/o

5 mins warm-up + 30 mins of HIIT

Felt the sweet taste in my mouth 20mins into the workout. Out of breath. But I been through worse so kept pushing. Bingo! miraculously all the rice i had eaten was not completely digested. They lay sublimely on the dusty ground. End of story. Turn around. Walked home sipping water.
Case closed

Post W/o diet : Tender coconut water + Coconut kernel fried in coconut oil *slurps*

Back at work now.

Anbe Sivam. Period.

no gym. no workout. lotsa work with barely enough time to sleep and eat. so have decided to get proper sleep and eat right before i get back to workouts. i sound like a pussy when i say that, but i would rather rest proper and take things in a relaxed stride.
losing weight though. dont know how much though. reckon i would be squatting and pressing 3-4 lbs lesser.

Anbe Sivam. Period.

April 22nd 1700 hrs

Back to gym after almost 10 days. Had to struggle through the workout. But I did finish off.

Pre w/o diet :

One hour before hitting the gym, one bowl of boiled rice mixed with cereals, curds and beans.

yea, the diet is not mind-blowing or appropriate. But thats what I get to eat nowadays.

BW : 73 kilos <---- lost 2 kilos in 3 weeks

Routine : 

Warm up for 5 mins.

Squats : 50X5, 50X5, 60X5, 70X5, 75X3, 80X1 <----- here we see the effects of lack of proper sleep and diet followed by the effect of late night partying. I could've pushed more. Had strength, but lungs were gonna burst and I had to report to work in 30 mins.  

OHPs : 28X5, 32X5, 35X5

Decline Situps : 15X1

Post w/o :

Chocolate flavoured milk :)

PS : Have switched gyms. I'm allowed to DL and PC in here. Fees is up by 50 bucks though.

Anbe Sivam. Period.

LOL, thats funny.  i drink chocolate milk after my workouts too!!  sometimes during as well.  has just the right blend of fats/protiens/carbs.  its great

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

April 24th 0900 hrs

Pre w/o Diet : Milk + Oats + Almonds + Walnuts

Warm Up : 2 mins on the Treadmill + Supersetted Squats with Bench press and OHPs with an empty barbell for 20 reps each.

Routine : 

Squats : 40X8, 60X6, 70X5, 80X5, 90X4, 100X3
Bench Press : 40X6, 50X5, 55X5, 60X5, 65X5 [yea, i sucked at bench as usual :| ]
OHPs : 28X6, 33X5, 38X5, 38X5, 43X3
DB Curls, Calves, BB Reverse curls, Wrist curls : 2 sets each
*Forgot to do my abs!

Post W/o : Milk + Bananas + Nuts as usual.

I think whatever was blocking my windpipe in the previous session has been cleared up. That would be the cig smoke and alcohol. Could use a bit of cardio to get some more breathing space.

BF : 20.19% (plus or minus 3% accuracy). Tested it with the measuring tape method. Need 1800 calories to start cutting according to the website that prescribed the method. Guess im not gonna count calories though. Will rather pump in some cardio sessions and see what happens.

Anbe Sivam. Period.

April 26 0545 hrs

BW : 75kgs [all units in kilos]

Pre w/o : Milk

Warm Up : 6 mins walk

Routine : Toady's workout is totally concentrated on speed and form only.

Squats :  30X8, 40X8, 50X8, 60X8, 70X6, 80X4

Bench Press : 40X9, 45X8, 50X6, 55X5, 60X5

OHPs : 28X8, 33X8, 38X6, 43X3

T-Bar Rows : 38X7, 48X6, 58X6, 68X6

Seated and Standing Calf rises, BB reverse curls, Wrist curls : Upto Failure

DB W/Os : Lateral and front dumbell raises, Alternate dumbell curls, Overhead tricep extensions : One set of 10 reps each

Warm Down : Slow Walk while sipping on water.

Post W/o : Watered Down milk + Oats + Nuts and Kernels

Overall a very good day. Sweated it out pretty well. Going to Equalise with my PRs the day after tomm and then blast through them after 2 more day. Training is Fun!

Anbe Sivam. Period.

April 26 0545 hrs

Pre w/o diet : None

Cardio Day :

5 mins warm up through walking.

Dynamic Stretching.

HIIT. 2 kilometers alternating between sprints and jogging and walking.

5 mins warm down by walking.

Post w/o : Oats with milk and walnuts

Anbe Sivam. Period.

Had my weekly Offs on 28th, 29th and 30th. Caught up on lost sleep and food on 28th and 29th. slept like 40 hours getting up only to eat 'n ****.
_________________________________________________________

April 30 0600 hrs

BW : 75 kilos [All weights in kilos]

Pre w/o diet : Milk

5 mins stretching

Squats :  50X8, 70X8, 90X6, 120X1

Bench Press : 40X9, 45X8, 50X6, 55X5, 60X4

OHPs : 28X8, 33X8, 38X6, 48X2

Post w/o : Idli sambar 'n chutney + Poori 'n Masala [translation : rice cakes, gravy made of cereals and crushed coconuts, fried flakes of corn flour and mashed potatoes seasoned in herbs]

Today was an awesome day. Put up a PR in Squats and OHPs. All I did was rest properly for 2 days and ate home cooked food instead of gorging into fast foods. Did not drink for the past 2 weeks i think.. Body feels clean.

Also I was wearing a belt for the first time in my life since I was squatting heavy. But hell! 120 went through like a hot knife though butter. didn't feel a thing. could've pushed more, another rep in 120 or maybe a rep in 130. but i dont want to be over ambitious.

Bench Press is giving me nightmares :| . cant seem to make significant strength gains like how it is with squats/ohps. But muscle gains are visible in chest area.

Anbe Sivam. Period.

May 3rd 0545 hrs

BW : 75 kilos [All weights in kilos]

Pre w/o diet : Milk

5 mins jog and stretching

Squats :  50X8, 70X6, 80X

Bench Press : 50X5, 60X4 

OHPs : 23X6, 33X5, 38X4

Hanging leg raises, Sit-Ups and BB Reverse curls.

Cardio : 15mins.

Post w/o : Oats+Milk+Figs+Walnuts

Workout was OK. Low Volume and Low Intensity. Cardio was pretty good. Knees and ankles still felt good after cardio. No soreness.

Anbe Sivam. Period.

Had a cigarette today. made a fancy excuse with myself. it's called "social smoking". Boy! Did I enjoy the smoke after a long time of weaning off it. Anyways, gonna be lifting tomm. Enjoying the soreness in my abs from prev day's workout. Looking forward for tomorrow.

Anbe Sivam. Period.

May 8th 0600 hrs

BW : 73.5 kgs [all units in kilos]

Pre w/o : Milk

Warm Up :  Dynamic Stretching

Routine :

Bench Press : 30X8, 40X6, 50X6, 50X6, 60X5

Standind OHPs : 28X8, 40X6, 47X6

Supersets of Overhead Tricep Extns + Skull Crushers + Close grip BP : 2 sets of 18X [5+5+5], 18X [5+5+5]

BB reverse curls : 18X8

DB W/Os :

Dumbell Flyes
Supersets of Lateral and front dumbell raises
Overhead single-handed tricep extensions

All the above 2 set of 10 reps each.

Post W/o : Milk + Oats + Figs.

Going for a 2 day split from today. To make sure I hit the muscles harder.

Anbe Sivam. Period.

May 9th, 0500 hrs

Cardio Day.

Preworkout Diet : Tea + with milk, Fried cereals from work and water.

8 mins walk + Static Stretching + 15 mins slow jog + 10 mins HIIT [jogging+Sprints at 70% effort] + 8 mins walk back home from the Main Road

^^^ all done without interval.

Jump Rope : 25, 50, 75, 50 with 30 secs intervals.

Yoga 15 mins

Postworkout Diet : Pulses + Oats + Milk + Figs + Banana

Overall a good workout. Looking forward to squat tomm.

Anbe Sivam. Period.

Ironman69


Had a cigarette today. made a fancy excuse with myself. it's called "social smoking". Boy! Did I enjoy the smoke after a long time of weaning off it. Anyways, gonna be lifting tomm. Enjoying the soreness in my abs from prev day's workout. Looking forward for tomorrow.

STOP THAT RIGHT NOW!!!!!!!!!
The 1 time I quit, and quit quite successfully the "social smoke" was what brought me back to the addiction.... It wasn't the first one... that got me, but it made it easier to have another and another... It did NOT taste good to you, IT MADE YOU SICK.

If you need to smoke something smoke weed, at least that does something to you beyond a 20 second nicotine high.