Morning Weight = 215.8 lbs
As I am entering crunch time for finals studying, I will keep my posts very concise, but informative. I should be back to my more loquacious verbal self in about 2 weeks after I finish my exams.
Training Session #1 (Back)
Hammer Strength Hi-Rows (4x Style)
Warm up with 90 lbs (2 sets of 8)
Work Sets (180*10, 180*10, 180*6, 180*6)- last 2 sets to failur
Reverse Grip Lat Pull-Down W/Bar
140*10, Rest 30 Sec, 130*10, Rest 30 Sec, 120*10
1 Set of Triangle Grip Lat Pulldown
140*8
The 4x on my HS Rows and first few sets of pull-down were extremely taxing. I would have liked to have trained longer, but I needed to get back for some errands and also get going on my classwork.
Training Session #2 (Additional Back & Quick Biceps)
Assisted Pull-Ups (Fatigue from AM workout was evident)
70lbs Assist*5, 90lbs Assist*5, 90lbs Assist*5
Hammer Strength Rows
3 Sets of 180*8 (Alternated Hands)
Alternate Dumbbell Curls (Sitting)- I did just 1 set of biceps, as I am doing a full 4x biceps training session on Saturday.
30*10, 35*8, 40*6
Meals:
700AM: Pre-Workout Carb Meal
1 Bagel with 2 tablespoons Cream Cheese with 1/4 Avocado, Chopped Tomatoes, and Sri Racha Sauce (Calories = 450)
930AM: PWO Protein Powder (300 Cal, Pro = 30g)
1200PM: Avocado Turkey Burger (Est Cal = 550)
300PM: Shared 1/2 Small Popcorn At Movies With The Wifey (Est Cal = 350)
600PM: Cottage Cheese w/Fruit (Cal = 400)
1200AM: PWO Protein Shake (Cal = 300)
Total Calories = 2,350
Tuesday, May 31, 2011
Monday, May 30, 2011
A Bit of a Brownie
830AM: 1 Small Brownie (300 Calories)
1200PM: Cottage Cheese With Blueberries (350) & 2 Mini-Potatoes With Light Butter/Pepper (120) & Kettle Korn (80)
200PM: 1 Granola Bar (170 Calories)
300PM: 6 SB Eggs (450 Calories)
630PM: 16 oz Boneless TJ Pork Chops (600 Calories)
Total Calories = Approximately 2,100 (Protein = 200 grams)
Training- Cardio Session @ 11AM
35 Minutes of Steady State (Walking @ 3.5 mph & 3.0 Incline, Total Calories Burned = 150 Calories)
1200PM: Cottage Cheese With Blueberries (350) & 2 Mini-Potatoes With Light Butter/Pepper (120) & Kettle Korn (80)
200PM: 1 Granola Bar (170 Calories)
300PM: 6 SB Eggs (450 Calories)
630PM: 16 oz Boneless TJ Pork Chops (600 Calories)
Total Calories = Approximately 2,100 (Protein = 200 grams)
Training- Cardio Session @ 11AM
35 Minutes of Steady State (Walking @ 3.5 mph & 3.0 Incline, Total Calories Burned = 150 Calories)
Sunday, May 29, 2011
Trailing Even With 3X
Meal 1 @ 1000AM- 6 SB Eggs (Calories = 420, Pro = 40g)
Meal 2 @ 100PM- Nonfat Cottage Cheese with Strawberries (Calories = 380, P = 56g)
Meal 3 @ 800PM- 1 TJ Rib-Eye Steak (Calories = 1,000, P = 60g)
Meal 3 @ 1000PM- PWO (Post Workout) Protein Shake (Calories = 300, P = 40g)
Total Calories = 2,100
Training Session #1 (Chest)
I was weaker than last Sunday's training session, but also did 4x traing for 2 exercises after my primary. I call it 3x because
my chest was failing so miserably after my 2nd exercise, that I stoppped after my 3rd set. My fatigue was even more noticeably present when I tried pressing on the Hammer Strength Incline with a weight that I can normally knock 10 reps out on and I could barely do even 2 reps!
Smith Machine Bench Press
135*8, 185*5, 205*3, 215*2
Flat Dumbbell Press (3x)
60*10, 60*9, 60*6
HS (Hammer-Strenght) Incline Press
180 * 2
Pec Dec (4x, started at 80 lbs, but increased to 110 lbs as this was too light)
80*10, followed by 3 sets at 110*10
Training Session #2 (Shoulders/Triceps)
Although I was consider 4x type training for this workout, I utilized heavier sets and longer rest times, except for my 2nd exercise on shoulders. I did only 2 exercises for each of the bodyparts.
Shoulders
Shoulder Press (Free Weight Bar)
135*5, 135*5, 145*5, 155*2 (To Failure)
Lateral Row (Bent Armed, 4x style)
4 Sets of 20*10
Triceps
Close Grip Bench Press
3 Sets of 135*8
Hammer Strength Dip Machine
180*10, 270*5, 270*5
Overall, a great day with regards to both training and nutrition.
Meal 2 @ 100PM- Nonfat Cottage Cheese with Strawberries (Calories = 380, P = 56g)
Meal 3 @ 800PM- 1 TJ Rib-Eye Steak (Calories = 1,000, P = 60g)
Meal 3 @ 1000PM- PWO (Post Workout) Protein Shake (Calories = 300, P = 40g)
Total Calories = 2,100
Training Session #1 (Chest)
I was weaker than last Sunday's training session, but also did 4x traing for 2 exercises after my primary. I call it 3x because
my chest was failing so miserably after my 2nd exercise, that I stoppped after my 3rd set. My fatigue was even more noticeably present when I tried pressing on the Hammer Strength Incline with a weight that I can normally knock 10 reps out on and I could barely do even 2 reps!
Smith Machine Bench Press
135*8, 185*5, 205*3, 215*2
Flat Dumbbell Press (3x)
60*10, 60*9, 60*6
HS (Hammer-Strenght) Incline Press
180 * 2
Pec Dec (4x, started at 80 lbs, but increased to 110 lbs as this was too light)
80*10, followed by 3 sets at 110*10
Training Session #2 (Shoulders/Triceps)
Although I was consider 4x type training for this workout, I utilized heavier sets and longer rest times, except for my 2nd exercise on shoulders. I did only 2 exercises for each of the bodyparts.
Shoulders
Shoulder Press (Free Weight Bar)
135*5, 135*5, 145*5, 155*2 (To Failure)
Lateral Row (Bent Armed, 4x style)
4 Sets of 20*10
Triceps
Close Grip Bench Press
3 Sets of 135*8
Hammer Strength Dip Machine
180*10, 270*5, 270*5
Overall, a great day with regards to both training and nutrition.
Thursday, May 26, 2011
A Little Mistake Is Better Than A Big One
Morning Weigh-In = 216.9 lbs
Yesterday, I stayed on point with regards to my diet, EXCEPT for a 1030pm ice cream craving that I cavedin to- But as I said, I managed my portion at 500 calories- In the past, I might have had even more, with a follow-up of a bowl of cereal and cashews.
Meal 1 @ 9am: 4 SB Eggs (300 Calories/25g protein)
Meal 2 @ 100pm (Post Workout): 2 Scoops Protein Powder + Yogurt Parfait (500 Calories/47g protein)
Meal 3 # 4pm: Chicken Salad w/Walnuts & Avocado (600 Calories/50g protein)
Meal 4 @ 8pm: 10 oz TJ RE Steak (1,000 Calories, 60g protein)
Cheat Meal @ 1030pm: Ice Cream (500 Calories)
Total Calories = 2,900 (182g protein)
I did a short, and intense shoulder training workout in the afternoon yesterday, focusing on presses for shoulders.
Smith Machine Shoulder Press:
135*8, 145*5, 155*5, 165* 4-ish (I failed about 1/2 way up the 5th rep)
Dumbbell Shoulder Press: (This set was extrememly hard- I was very taxed from the SM press)
65*5
Military Shoulder Press: (Same as Smith, but Free-Weight)
115*5, 135*3 (To Failure)
Yesterday, I stayed on point with regards to my diet, EXCEPT for a 1030pm ice cream craving that I cavedin to- But as I said, I managed my portion at 500 calories- In the past, I might have had even more, with a follow-up of a bowl of cereal and cashews.
Meal 1 @ 9am: 4 SB Eggs (300 Calories/25g protein)
Meal 2 @ 100pm (Post Workout): 2 Scoops Protein Powder + Yogurt Parfait (500 Calories/47g protein)
Meal 3 # 4pm: Chicken Salad w/Walnuts & Avocado (600 Calories/50g protein)
Meal 4 @ 8pm: 10 oz TJ RE Steak (1,000 Calories, 60g protein)
Cheat Meal @ 1030pm: Ice Cream (500 Calories)
Total Calories = 2,900 (182g protein)
I did a short, and intense shoulder training workout in the afternoon yesterday, focusing on presses for shoulders.
Smith Machine Shoulder Press:
135*8, 145*5, 155*5, 165* 4-ish (I failed about 1/2 way up the 5th rep)
Dumbbell Shoulder Press: (This set was extrememly hard- I was very taxed from the SM press)
65*5
Military Shoulder Press: (Same as Smith, but Free-Weight)
115*5, 135*3 (To Failure)
MBA Class Weekend Survival
Morning Weigh-In = 216.2 lbs
Yesterdays Food Log:
Meal 1 @ 10am - 4 SB Eggs + 2 Chicken Patties (Calorie - 600, Protein = 76 grams)
Meal 2 @ 3pm- Fast & Easy Beef Fajita w/Veggies (Calories - 500, Protein = 60 grams)
Meal 3 @ 7pm- 1 10oz Trader Joes Rib Eye Steak (Calories - 1o00, Protein = 65 grams)
Meal 4 @ 1230am (Post Workout)- 2 Scoops Muscle Meals Protein Powder (Calories - 300, Protein = 30 grams)
Total Calories = 2,400 (Protein = 231 grams)
As yesterday was a training day, I upped my calories a bit from the traditional 1800 - 2000 range.
I did a late night workout- Although I originally was going to train back & biceps, I decided to do only biceps as I was exhausted upon arrival (1130pm) and my back was still quite sore from last Sunday's workout.
I trained POF style- I did 2 excercises via the POF method (4 sets, with 30 seconds rest between each, using the same weight for 10 reps, with last set going to failure- Increase weight when all 4 sets can be done for 4 reps). After 8 POF sets, I did 3 random sets for what I was feeling at the moment. Overall, a great biceps workout.
Alternate Sitting Dumbell Curl:
30*10, 30*10, 30*10, 30*6
Preacher Curl (Plate Loaded Machine):
45*10, 45*10, 45*10, 45*10
2 Sets of Standing EZ Bar Curl:
60*8, 75*6
Final Set of Alternating Incline Dumbbell Curl:
25*10
The next few days will require me to be at UCLA for my MBA class weekend. I may sneak in a training session this morning before I go, but I will not have access to a scale again until Sunday morning. I will attempt to update my blog on Friday and Saturday mornings while I'm there.
PHOTOS
My good Asian Amigo Jon Leong has been gracious enough to upload some photos to his site. I will use photos as an additional motivator/metric/progress tracker along the journey. As you can see, the current shots involve me in various shirted poses- I felt it unneccessary for you to need to visit your friendly neighborhood Opthamologist this weekend to save your eyesite, saving the sans shirted shots for another time.
The link to the parent directory-
http://www.5050film.com/sudip/052611/
Yesterdays Food Log:
Meal 1 @ 10am - 4 SB Eggs + 2 Chicken Patties (Calorie - 600, Protein = 76 grams)
Meal 2 @ 3pm- Fast & Easy Beef Fajita w/Veggies (Calories - 500, Protein = 60 grams)
Meal 3 @ 7pm- 1 10oz Trader Joes Rib Eye Steak (Calories - 1o00, Protein = 65 grams)
Meal 4 @ 1230am (Post Workout)- 2 Scoops Muscle Meals Protein Powder (Calories - 300, Protein = 30 grams)
Total Calories = 2,400 (Protein = 231 grams)
As yesterday was a training day, I upped my calories a bit from the traditional 1800 - 2000 range.
I did a late night workout- Although I originally was going to train back & biceps, I decided to do only biceps as I was exhausted upon arrival (1130pm) and my back was still quite sore from last Sunday's workout.
I trained POF style- I did 2 excercises via the POF method (4 sets, with 30 seconds rest between each, using the same weight for 10 reps, with last set going to failure- Increase weight when all 4 sets can be done for 4 reps). After 8 POF sets, I did 3 random sets for what I was feeling at the moment. Overall, a great biceps workout.
Alternate Sitting Dumbell Curl:
30*10, 30*10, 30*10, 30*6
Preacher Curl (Plate Loaded Machine):
45*10, 45*10, 45*10, 45*10
2 Sets of Standing EZ Bar Curl:
60*8, 75*6
Final Set of Alternating Incline Dumbbell Curl:
25*10
The next few days will require me to be at UCLA for my MBA class weekend. I may sneak in a training session this morning before I go, but I will not have access to a scale again until Sunday morning. I will attempt to update my blog on Friday and Saturday mornings while I'm there.
PHOTOS
My good Asian Amigo Jon Leong has been gracious enough to upload some photos to his site. I will use photos as an additional motivator/metric/progress tracker along the journey. As you can see, the current shots involve me in various shirted poses- I felt it unneccessary for you to need to visit your friendly neighborhood Opthamologist this weekend to save your eyesite, saving the sans shirted shots for another time.
The link to the parent directory-
http://www.5050film.com/sudip/052611/
Wednesday, May 25, 2011
Betting The Bengali
Morning Weigh-In = 217.6 lbs (After being 216.4 last Thursday morning, I am up 1.2 lbs after 6 days, 4 of which were very poor eating days. I calculated that during these 6 days I had a surplus of approximately 6,000 calories, many of which were in the form of alchol, which tends to even further negatively impact my WL goals). I have set a mini-target of 215 lbs for next Saturday of June 4th, which is Anusha's annual work party. I have little distractions (food wise) until then, which should allow me to eat "clean" for the next 10 days. Assuming a loss of .26lbs/day (Avg 1.82/week), I should attain my goal and be able to let loose (both for my diet and my suit) the weekend after next!
ESTABLISHED BETS:
I have recently made 2 bets, 1 with a very close friend, and the other with a work colleague. To the more minor (and less humiliating if I lose) bet.
#1) With my former workplace colleague- we are doing a simple BL contest in which the person who loses the most weight as a percentage of their starting bodyweight within 13.5 weeks (Today marks day 1, and contest end date is Monday, August 29, 2011) shall be crowned victor- winner shall receive bragging rights and a Happy Hour/Dinner for themselves and their spouse.
That's right Anusha- we'll be drinking some serious beer on Mr. PE come end of summer time.
#2) With my Asian Hulk pal Jon Leong, to whom I've lost 2 bets already- Very Simple:
Acheivement: 195 lbs and 275lb max or greater on the bench press (either free weight or Smith)
Deadline: December 3, 2011
Winner Receives: 3 Blue-Ray DVD's from this upcoming summer's many possible blockbuster hits (I am doling for Fast Five, Captain America, and the last HP movie)
Loser Receives: An insurmountable verbal beatdown and a lifetime of taunting
I have approximatley 27 weeks to meet the WL goal, which equates to an avg loss need requirement of .84lbs/week. In addition, I will have to significantly increase my strength, as I estimate my 1 rep free weight max at only 230 lbs.
FINALLY, TRACKING:
In addition to monitoring my strength and weight-loss, I have decided to take my measurements, and re-evaluate them at periodic (i.e. Every 6-8 weeks) intervals. The measurements were taken yesterday (non-training day so as to not exaggerate results) afternoon.
Chest: 45.5"
Neck: 16.5"
Shoulders: 49"
Right Biceps: 16.125"
Right Fore-arm: 12.125"
Right Leg (Mid-point between Hip & Thigh): 25"
Waist (Measured at Belly Button): 38"
ESTABLISHED BETS:
I have recently made 2 bets, 1 with a very close friend, and the other with a work colleague. To the more minor (and less humiliating if I lose) bet.
#1) With my former workplace colleague- we are doing a simple BL contest in which the person who loses the most weight as a percentage of their starting bodyweight within 13.5 weeks (Today marks day 1, and contest end date is Monday, August 29, 2011) shall be crowned victor- winner shall receive bragging rights and a Happy Hour/Dinner for themselves and their spouse.
That's right Anusha- we'll be drinking some serious beer on Mr. PE come end of summer time.
#2) With my Asian Hulk pal Jon Leong, to whom I've lost 2 bets already- Very Simple:
Acheivement: 195 lbs and 275lb max or greater on the bench press (either free weight or Smith)
Deadline: December 3, 2011
Winner Receives: 3 Blue-Ray DVD's from this upcoming summer's many possible blockbuster hits (I am doling for Fast Five, Captain America, and the last HP movie)
Loser Receives: An insurmountable verbal beatdown and a lifetime of taunting
I have approximatley 27 weeks to meet the WL goal, which equates to an avg loss need requirement of .84lbs/week. In addition, I will have to significantly increase my strength, as I estimate my 1 rep free weight max at only 230 lbs.
FINALLY, TRACKING:
In addition to monitoring my strength and weight-loss, I have decided to take my measurements, and re-evaluate them at periodic (i.e. Every 6-8 weeks) intervals. The measurements were taken yesterday (non-training day so as to not exaggerate results) afternoon.
Chest: 45.5"
Neck: 16.5"
Shoulders: 49"
Right Biceps: 16.125"
Right Fore-arm: 12.125"
Right Leg (Mid-point between Hip & Thigh): 25"
Waist (Measured at Belly Button): 38"
Sunday, May 22, 2011
Bengali Prime Back Online
After an approximate 3 month hiatus, BP is online again- I will have more detailed posts in the future once I get through final exams, but watch for a post this Wednesday regarding TWO bets that I've made, plus measurements, weigh-in, and perhaps even photos (yikes).
Morning Training Session
Chest
Smith Machine Bench Press:
135*10, 155*10, 185*8, 205*3, 215*3, 185*8
Incline Dumbbell Press:
65*5, 65*5, 70*5, 75*2 (Left Shoulder Failed in this set)
Back (Pull-Ups Only)
Assisted Pull Up:
80 Pound Assist * 8
70 Pound Assist (1 set *8, next set *7)
Triceps
Assisted Bar Dips:
40 lb Assist, 8 reps
30 lb Assist, 8 reps
20 lb Assist, 8 reps
10 lb Assist, 5 reps
Sitting Single Arm Overhead Triceps Extension:
25 *8, 25 *8, 30lbs last set with right hand * 6 , left hand 3rd set with 25lbs *6
Close Grip Bench Press (Smith Machine):
155*8, 185*3, 185*3
Legs (Squats Only)
Bum To The Ground
135*8, 135*5, 135*3
Morning Training Session
Chest
Smith Machine Bench Press:
135*10, 155*10, 185*8, 205*3, 215*3, 185*8
Incline Dumbbell Press:
65*5, 65*5, 70*5, 75*2 (Left Shoulder Failed in this set)
Back (Pull-Ups Only)
Assisted Pull Up:
80 Pound Assist * 8
70 Pound Assist (1 set *8, next set *7)
Triceps
Assisted Bar Dips:
40 lb Assist, 8 reps
30 lb Assist, 8 reps
20 lb Assist, 8 reps
10 lb Assist, 5 reps
Sitting Single Arm Overhead Triceps Extension:
25 *8, 25 *8, 30lbs last set with right hand * 6 , left hand 3rd set with 25lbs *6
Close Grip Bench Press (Smith Machine):
155*8, 185*3, 185*3
Legs (Squats Only)
Bum To The Ground
135*8, 135*5, 135*3
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