T Nation

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


#204

June 14 workout
Press = 37 kilo x 8,8,8
Bench = 70 kilos x 1,1,1,1,1,1,1,1,1,1
Planks = 1 minute x 3


#205

June 15 workout
Deadlift = 100 kilos X 3,3,3
Goodmornings = 15,15,15 unweighted bar
Bench = Failed 65 kilos So I had to jump down. Did 52 kilos X 10,10,10
Front plate raises to head = 10 kilos X 10,10,10
Pec deck = 40 kilos X 15, 35 kilo X 15,16. 1.5 minute rest
Weighted plank = 5 kilos X 50,50,50 seconds

Nutrition = 100 gms of dhal + 150 gms of rice + 200 gms of chicken with oil + 3 scoops of protein + 3 rotis + 100 gms of noodles + 50 gms of chicken = 2000-2200.


#206

June 16 workout
OHP = 45 kilos X 3,3,3,3,3
Weighted planks - 10 kilos X 45,45,45 easy seconds
Ddeadlift = 100 kilos X 6,6,6

Nutrition = 150 gms of rice + 100 gms of dhal + 3 scoops of protein + 200 gms of chicken with a lot of oil + 100 gms of noodles + 50 gms of chicken + 3 rotis = 1950 calories to 2150 calories.


#207

June 18 workout

Bench = 72 kilos X 1,1,1,1,1,1,1,1,1,1. The last few reps werent the prettiest, the bar path
was pretty uneven. Dont know if i should count it as a rep or not tbh.
Squats = 30 kilos X 10,10,10. The reason youre not seeing me do squats this last month is cause I had a crack in my knee and so i had to lay off of squats and rehab it. I still have some slight pain in my right knee when im doing this low weight.
Pull ups = 6,5,5 1.5 minutes reast between each set.
One arm dumbbell rows = 15 kilos X 12,12,12
Weighted plank = 10 kilos X 50,50,45 seconds.


#208

How is the bodyweight ? Are you eating enough to gain any weight ?


#209

Im gaining way too much weight way too fast i think, my gut i increasing at a higher rate than any other part of my body. In the last week or two i think i gained like 3-4 lbs, but before that I wasn’t gaining any weight or losing any weight.


#210

haha It’s a game most of us hate.
trying to gain muscle while staying lean.
It’s good for your lifting and muscle gain, maybe not for the mind when looking in the mirror.
Play a bit around by going with a bit less calories, I see you track it very well.


#211

Yeah I will try cutting my calories by 150 and see what’s up. Or should I just increase the amount of work I’m doing. I am thinking of jumping rope cause my conditioning is shit right now and I’m getting winded walking like 4 floors up


#212

You think or you know ? How many weeks to gain 4lbs ?


#213

I know I gained 1.4 kilos in 2 weeks.


#214

Don’t neglect conditionining. Conditioning is very important man. It’s something i wish i knew sooner


#215

Ok, 1.4kg in 2 weeks is maybe slightly fast but nothing to worry about. Are you weighing yourself first thing in the morning each day. Weight can vary day to day based on a few factors. I wouldn’t worry too much at this stage.


#216

Not first thing but definitely before eating anything or working out.


#217

Ya I will start jumping rope from my next workout onwards. It might also help slow the rate of weight gain


#218

June 20 workout.

Good mornings = 10 X 10 40 kilos
Bench = 55 kilos X 10,10,10
Weighted planks = 15 kilos X 35,35,35
Hanging leg raises = 15,15,15


#219

June 21 nutrition
500 gms of chicken + 3 rotis + 150 gms of rice + 100 gms of dhal + 50 gms of yogurt
= 1200 + 390 + 250 + 120 + 50 = 2010 to 2100 calories.


#220

June 22 workout

OHP = 47 kilos X 3,3,3,3,3
Deadlift = 102.5 kilos X 6,6,6
Hanging leg raises = 15,15
Back extension = 8