T Nation

2 Plate Bench, 3 Plate Squat, and 4 Plate Deadlift by 2019


#184

May 19 nutrition
200 gms of rice + 50 gms of dhal + 200 gms of chicken + 6 eggs + 50 gms of fish + 2 scoops of protein + 2 roti = 320 + 60 + 400 + 450 + 105 calories + 275 + 260 = 1900 calories = 166 gms of protein

Workout
OHP = 45 kilos x 2,2,2,2,2 Could not get the bar up during last set
My lower back hurts a little so i will be focusing on rehabbing it this week.
Good mornings = 20 kilos x 15,15,15
One arm dumbell rows = 10 kilos x 15,15,17 reps
hanging leg raises = 20,15,15
back extensions = 10,10,10
pullups = 6,6,6


#185

May 20 nutrition
150 gms of rice + 100 gms of dhal + 300 gms of chicken + dry fruit ice ream + 3 protein scoops = 250 + 120 + 600 + 405 + 350 = 1725 to 1800


#186

May 23 Workout
Squat = 83 kilos X 1,1,1,1,1,1,1,1,1,1
Bench = 58 kilos X 6,6,6
Flies = 10 lb dumbells X 15,15,15
Front plate raise to top of head = 10 kilos X 10,10,10
Back extension = 12,12

Nutrition
200 gms of rice + 2 scoops of protein + 400 gms of chicken + 100 gms of dhal + 100 gms of noodles + 2 eggs + 40 gms of chicken
= 320 + 275 + 800 + 120 + 320 + 150 + 75=2065 to 2100 calories


#187

May 24 nutrition

2 scoops of protein + 150 gms of rice + 100 gms of dhal + 400 gms of chicken + 100 gms of noodles + 2 eggs + 40 gms of chicken + 2 rotis = 275 + 250 + 120 + 800 + 320 + 150 + 60 + 260 = 2235 to 2250 cals + 185 gms of protein


#188

Hey man :slight_smile:

Looks like you’ve got the nutrition under control and as far as I can tell the weights are getting up.

Keep up grinding :slight_smile:


#189

Yer good progress. Keep on working hard.


#190

May 26 workout
Ohp = 47 kilos x 1,1,1,1,1,1,1,1,1. Failed the last rep. Looks like I will be testing for a new 5 rep max.
Deadlift = 90 kgs x 8,8,8. Deadlift felt really really good no lower back pain at all
Front plate raise to neck = 10 kgs x 8,8,6
Back extensions = 12,12

Nutrition = 150 gms of rice +100 gms of daal + 2 scoop of protein + 5 eggs + 200 gms of chicken + 100 gms of noodles + 40 gms of chips + 2 eggs + 40 gms of chicken + 3 rotis = 250 + 120 + 275 + 375 + 400 + 320 + 150 + 75 + 390 =2350 tof 2400 calories


#191

To be honest I have been slacking off a little on the workouts and my nutrition is sometimes not hitting the caloric requirements. That’s why I didn’t post the training logs in some places properly.


#192

May 29 workout

Took an extra day off in order to test my ohp 5 rep max.
Ohp = 41 kilos x 10, 45 kilos x 4. So my average one rep max is 52 kilos. Increased my Ohp by 7kilos or around 15 pounds in a little more than one and a half months and did my previous one rep max for 5.

I am really happy about the max but there is also some regret because if my diet and training consistency was little better my max would probably be 120 or near it.

Nutrition: 3.5 rotis + 200 gms of chicken
Edit 1: 100 gms of chicken + 100 gms of white sauce + 1 scoop of protein = 1450 calories


#193

Nice work man!


#194

Thanks man!


#195

Bench = 66.5 kilos x 2,2,2,2,2,2
Front plate raise = 10 kgs x 10,10,9
Pec deck = 25 kilos x 15,15,16
Pull ups = 6,5

Nutrition = 100 gms of noodles + 150 gms of rice + 100 gms of dhal + 2 scoops of protein + 200 gms of chicken + 50 gms of chicken + 4 eggs + 3 rotis = 320 + 250 + 120 + 275 + 400 + 300 + 390 = 2065 calories to 2100 calories.


#196

June 1 workout
Stiff legged deadlifte = 80 kgs x 5,5,5
Bench = 60 kilos x 6,6,6

Nutrition = a 50 gm bag of chips + 100 gms of noodles + 5 eggs + 40 gms of chicken + 3 cups of haleem + 2 scoops of protein + 3 roti = 320 + 375 + 75 + 1000 + 275 + 390 = 2450 cals + 167 to 170 gm of protein


#197

June 2 workout
Ohp = 42 kilos x 3,3,3,3,5
Deadlift = 92 kilos x 8,8,8
Face pulls = 10,10
Hanging Leg raise = 20,15,12
Back extension = 8,8


#198

June 4th Nutrition
200 gms of chicken + 4 eggs + 100 gms of noodles + 50 gms of chicken+ 2 scoops of protein + 4 rotis = 400 + 300 + 320 + 75 + 275 + 435 = 1825-1850 calories.


#199

June 5th nutrition

200 gms of chicken + 4 eggs + 100 gms of noodles + 50 grams of chicken + 2 scoops of protein + 3 rotis + 150 gms of rice + 100 gms of dhal = 400 + 300 + 320 + 50 + 275 + 390 + 250 + 120 = 2100 to 2150


#200

June 8th workout

Deadlift = 100 kilos X 3,3,3,3,3
OHP = 36 kilos X 10,10,10
Front plate raises to top of head = 10,8,8
Pec deck = 32 kilos X 15,15 25 kilos X 15

Nutrition
3 rotis + 150 grams of rice + 100 gms of dhal + 2 plates of haleem + 4 eggs + 50 gms of chicken + 100 gms of noodles + 2 scoops of protein = 390 + 250 + 120 + 800 + 300 + 75 + 320 = 2500 calories + 170 gms of protein


#201

June 9th workout

Deadlift = 100 kilos X 3,3,3,3,3
Bench press = 61.5 kilos X 6,6,6
Chinups = 6,5,5 with 1.5 minute rest between sets
One arm dumbbell rows = 15 kilos X 10,10
Latpull down = 40 kilos X 13.

Happy that I hit the bench press for 3 sets of 6. My chinup reps have stayed the same through out even though i havent focused on pullups and i have gained weight. My max pull ups have decreased by around 2 reps after gaining 10 pounds.

Nutrition = 150 gms of rice + 100 gms dhal + 4 eggs + 100 gms of noodles + 50 gms of rice + 3 plates of haleem = 250 + 120 + 300 + 320 + 75 + 1000 + 3 rotis + 2 scoops of protein = 2650 calories + 170+ gms of protein


#202

June 11th workout
Ohp = 42.5 kilos x 3,3,3,3,3
Deadlift = 95 kilos x 6,6,6
Tricep overhead = 15 kilos x 15,15,12.

I used to only be able to do 10 to 11 reps for 3 sets now I’m doing 2 sets of 15 and one set of 12.

Nutrition
150 gms of rice + 100 gms of rice + 4 eggs + 100 gms of noodles + 50 gms of chicken + 3 scoops of protein +3 rotis = 250 + 110 + 300 + 320 + 75 + 375 + 400 = 1830 to 1900 calories.


#203

June 12th nutrition

150 gms of rice + 100 gms of rice + 3 scoops of protein + 3 rotis + 250 gms of noodles + 125 gms of chicken + 8 eggs = 250 + 110 + 375 + 625 + 180 + 600 + 390 = 2525-2550 calories