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  1. Replies
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    Following are few good workout to start with...

    Following are few good workout to start with
    http://www.muscleandstrength.com/workouts/beginner-long-cycle-muscle-strength-building-workout...
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    12th October 2013 Inclined Chin Ups 6 6 6 6...

    12th October 2013
    Inclined Chin Ups
    6 6 6 6
    Wide Grip Deep Push ups
    10 9 9
    10 Kg Squat
    16 16 16
    10kg Press
    15 18
  3. Replies
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    Good to see you are still makin progress...but...

    Good to see you are still makin progress...but where are you for about 1 month
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    10th October 2013 Assisted Chin Ups: 5 7 5 5...

    10th October 2013
    Assisted Chin Ups:
    5 7 5 5
    Wide Grip Deep Push ups
    10 8 8
    10kg+BW Squat
    15 15 15
    10kg Press
    15 15
  5. Replies
    70
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    So I will be doing Home based Bodyweight excerise...

    So I will be doing Home based Bodyweight excerise for few months untill i get my own gym setup.
    I will start with following routine
    4 Sets of Inverted Rows/Assisted Chin Ups
    3 Sets of Push ups...
  6. Replies
    70
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    6,817

    Goodbye to Gym

    Goodbye to Gym
  7. Replies
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    6,817

    13 August, 2013 Dubbell Squat: (8+8)kgx8,...

    13 August, 2013
    Dubbell Squat: (8+8)kgx8, (12+12)kgx8, (16+16)kgx6, (16+16)kgx6, (16+16)kgx6
    Lat Pull Down: 40kgx8, 50kgx6, 50kgx5, 50kgx4.5
    Declined Sit Up: 10, 10, 10
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    12 August, 2013 Just to change the thing a...

    12 August, 2013
    Just to change the thing a little bit, I did chest and triceps.

    Bench Press:
    Warm up sets: 20kgx8, 30kgx8, 30kgx 6
    Working sets: 40kgx5, 40kgx5

    Inclined Bench Press: 30kgx8,...
  9. Replies
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    139,089

    Good Work and yes I agreee with others that you...

    Good Work and yes I agreee with others that you should move to some weight training aswell, It will be fun.
  10. Replies
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    6,817

    August 7th, 2013 Military Press: 20kgx5, 30kgx5,...

    August 7th, 2013
    Military Press: 20kgx5, 30kgx5, 30kgx5, 30kgx5, 30kgx5
    WG Lat Pull Down: 55kgx5, 55kgx5, 55kgx5
    Dumbbell Squat: (20+20)kgx5, 40kgx5, 40kgx5 (losing form)
    CG Dumbbell Bench Press:...
  11. Replies
    386
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    139,089

    always good to have some to pucsh you for more.

    always good to have some to pucsh you for more.
  12. Replies
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    6,817

    August 2nd, 2013 Bench Press: 27kgx8, 27kgx8,...

    August 2nd, 2013
    Bench Press: 27kgx8, 27kgx8, 37kgx6m 37kgx6, 37kgx6
    Barbell Row: 40kgx8, 40kgx8, 40kgx8
    Underhand Grip Lat Pull Down: 55kgx5, 55kgx5, 55kgx3
    Dumbbell Squat: 40kgx6, 40kgx6, 40kgx6
  13. Replies
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    July 30, 2013 Military Press: 20kgx8, 20kgx8,...

    July 30, 2013
    Military Press: 20kgx8, 20kgx8, 27kgx6, 27kgx5, 27kgx6
    Wide Grip Lat Pull Down: 55kgx5, 55kgx5, 55kgx5
    Closed Grip Bench Press: 20kgx8, 25kgx6, 25kgx8
    Dumbbell Squat: 40kgx6,...
  14. Replies
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    July 25, 2013 Bench Press: 8x20kg, 8x30kg,...

    July 25, 2013
    Bench Press: 8x20kg, 8x30kg, 5x40kg, 5x40kg, 5x40kg
    Barbell Row: 5x40kg, 6x40kg, 6x40kg
    Underhand Grip Lat Pull Down: 5x50kg, 5x50kg, 5x50kg
    Dumbbell Squat: 5x40kg, 5x40kg, 5x40kg
  15. Replies
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    July 19, 2013 Military Press: 5x20kg, 5x20kg,...

    July 19, 2013
    Military Press: 5x20kg, 5x20kg, 5x27kg, 5x27kg, 5x27kg (+5kg)
    Assisted Pull Ups: Did 3 sets dont remember the reps
    Squat: 2x8x20kg (First time did free squats, I have to clean the...
  16. Replies
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    welldone you going in right direction.

    welldone you going in right direction.
  17. Replies
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    July 16, 2013 Front Squats: 20kgx5, 20kgx10,...

    July 16, 2013
    Front Squats: 20kgx5, 20kgx10, 20kgx8
    Bench Press: 20kgx5, 30kgx5, 34kgx5, 40kgx5, 45kgx4
    Bent Over Row: 20kgx5, 30kgx4, 40kgx5, 40kgx5, 45kgx4
    Underhand Grip Lat Pull Down:...
  18. Replies
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    Friday, 12 July 2013 I just can not stand the...

    Friday, 12 July 2013
    I just can not stand the idea of not going to gym on my routine workout day. Even with my lower back pain I cant resist myself to not go to gym.

    Inclined Bench Press:...
  19. Replies
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    you are doing great and lifting more then me....

    you are doing great and lifting more then me. keep it up and heavy
  20. Replies
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    Agreed, i am going to take a two days off and...

    Agreed, i am going to take a two days off and after that if I still felt pain then i might skip squats or DL. I dont know how it got started even now a days i am lifting less weight.
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    Yes indeed good work. I think it is normal to...

    Yes indeed good work. I think it is normal to feel tricep fatigued after such a long chest workout, i think one or two tricep exercises will be enough after this kind of chest workout to fully...
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    July 10, 2013 Seated Barbell Press: 20kgx5,...

    July 10, 2013
    Seated Barbell Press: 20kgx5, 25kgx5, 30kgx5, 30kgx5, 30kgx5
    Lat Pull Down: 40kgx10, 50kgx6, 50kgx5, 50kgx5, 40kgx5
    Deadlift: 20kgx5, 40kgx8, 40kgx5 (Back Pain still presist :()
  23. Replies
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    Well done Expor. You should be happy with you...

    Well done Expor. You should be happy with you results.
  24. Replies
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    July 8, 2013 I am feeling tiredness in my legs...

    July 8, 2013
    I am feeling tiredness in my legs and little continuous pain in my lower back. I was suppose to do Squats, Bench Press & Bent Over Row but I did Bench Press, Lat Pull down and Seated...
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    You are doing great but if you feels your workout...

    You are doing great but if you feels your workout is making you lose motivation than you are free to change it. Stronglift is good but you should also have look at...
  26. Replies
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    Saturday. July 6, 2013 Water sports day. Went on...

    Saturday. July 6, 2013
    Water sports day. Went on office trip to Khanpur Dam. Did Paddle boat, jet skiing, Volleyball, Archery and lots of other stuff. Felt very happy and extremely tired. Now back...
  27. Replies
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    July 5, 2013 Inclined Bench Press: 5x20kg,...

    July 5, 2013
    Inclined Bench Press:
    5x20kg, 5x30kg, 5x40kg, 5x40kg, 5x40kg, 5x40kg
    (increased weight 3kg plus added one extra working set)

    Barbell Row:
    5x40kg, 7x40kg, 7x40kg, 7x40kg, 7x40kg...
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    :)

    :)
  29. Replies
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    Yes nice work Ricstix. agreed SM Squats are not...

    Yes nice work Ricstix. agreed SM Squats are not good. If do it with heavy weight you will defiantly hurt yourself
  30. Replies
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    Thanks expor.. I never did exercise during...

    Thanks expor..
    I never did exercise during fasting. This will be my first time. l will keep trying progressing, lets c what can i achieve.
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    July 3rd 2013 Military Press: 5x20kg, 5x20kg,...

    July 3rd 2013
    Military Press: 5x20kg, 5x20kg, 5x30kg, 5x30kg, 5x30kg, 5x30kg
    Deadlift: 5x40kg, 5x50kg, 5x60kg
    Latpulldown: 7x30kg, 5x45kg, 5x55kg, 5x55kg, 5x50kg

    Same weight on Military press...
  32. Replies
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    Nice arms man

    Nice arms man
  33. Replies
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    best of luck with your leg day. waiting to c some...

    best of luck with your leg day. waiting to c some good squat numbers.
  34. Replies
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    Current PR for 5 rep max (excluding barbbell...

    Current PR for 5 rep max (excluding barbbell weight) till 1st July 2013
    Bench Press: 40kg =~ 88lbs
    Military Press: 30kg =~ 66lbs
    Barbell Row: 40kg =~ 88lbs
    SM Squats: 44kg =~ 97lbs (not doing...
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    Monday 1st, July 2013 Flat Bench Press: ...

    Monday 1st, July 2013
    Flat Bench Press:
    5x30kg, 5x30kg, 5x35kg, 5x35kg, 5x40kg, 5x40kg (last PR was 37kg)
    Barbell Row:
    5x30kg, 5x30kg, 5x40kg, 5x40kg, 5x40kg
    (I used maximum sizes barbell,...
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