Workouts Motivated by Salman Khan

Lifestyle Health & Fitness
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Greetings brothers & sisters..I have been highly motivated by Salman bhai. I especially loved his big arms in the song ‘Meri Life Bana De’ from the movie ‘Kahin Pyaar Na Ho Jai’. I have always admired the way his clothing style fits him and his legs in tight 501 jeans.

I have been using Salman bhai as a role model and trying to improve my physique, while increasing my Strength as much as possible, and hope to compete in Power Lifting competitions in India in a couple yrs. A bit about me..I grew up as weak as they come, got a little stronger after hitting the gym in college, but then got very weak due to significant muscle loss after a month long coma/brain surgery 10 yrs ago. I worked out since in desperation and gained decent strength. Even though I had come a long way, I felt I was still a weakling.

On my birthday in July 2008, I set my mind to acquiring serious strength over 3 yrs and reducing body fat level below 10%. My progress over the past 8 months has been remarkable. Hopefully my Quest will motivate others who don’t believe in themselves.

8 month Progress Summary:
START July 2008 : BENCH 215, SQUAT 165, DEAD 265 = 645, 28" jump
CURNT Feb 2009 : BENCH 240, SQUAT 260, DEAD 355 = 855, 33" jump
GOALS July 2009 : BENCH 275, SQUAT 315, DEAD 375 = 965, 36" jump
GOALS July 2011 : BENCH 405, SQUAT 505, DEAD 605 = 1515, 45" jump

8 month BENCH Progress: +25 lbs
8 month SQUAT Progress: +95 lbs
8 month DEADL Progress: +90 lbs
8 month Box Jump Progress: +5"

I am excited about “Simulating” a PL meet on my own this week that I will post a vid of on YouTube. I will perform a 1 rep max lift on the Squat, Bench, then Dead adhering to competition standards as much as possible. I am aiming for 275 Squat, 245 Bench, 360 Dead.

All the video clips of my workouts leading up to this can be seen on my youtube page:
youtube DOT com/user/ZackAttack1978

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Re: Workouts Motivated by Salman Khan

good stuff bro. that one bench press without the spotter was kinda dangerous though. but all is good stuff.

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Re: Workouts Motivated by Salman Khan

:hayaa:

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X2, thanks for the encouragement

Niksik, didn’t get your joke/sarcasm

Here is a Triceps Giant Set including my modification of Triceps DEATH

OH Ext 95x6 (PR) / PushDowns / Triceps DEATH

Simulated PL meet is Thursday February 26, 2009. Aiming for 275 Squat, 245 Bench, 360 Dead

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Re: Workouts Motivated by Salman Khan

oh niksik is not being sarcastic, she is in awe..

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Re: Workouts Motivated by Salman Khan

Nice!

you tend to keep your self on low raps?
Is so little modification can result in amazing muscle gain.

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X2, gotchya..guess I'll take that as a compliment :)

PunchingMonk, thank you..I won't get amazing muscle gain via low reps. I will attain some muscle gain. Low reps are ideal for strength. For now, I am focusing on power as I can hope to compete in power lifting competitions while I get closer to my July 2011 goals.

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Re: Workouts Motivated by Salman Khan

Right.

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Re: Workouts Motivated by Salman Khan

Impressive. May i know what ur diet is like and also any supplements you're on?

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Re: Workouts Motivated by Salman Khan

Mmmmm, for someone who is currently benching 240lbs, you don't look that big or strong.

I am currently benching 205 after 8 months in the gym.

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FrozenFire, thanks for the compliment buddy. I will be embarking on a leaning phase after my simulated meet on Thur as I have bulked up to almost 200 lbs. I intend on eating right around 2k calories (40%+ calories coming protein) and dropping to <15% body fat (I would estimate I am almost 20% now). I can report specific numbers when I have them finalized.

I lift at least 5 days a week..no set schedule..just rest when my body tells me to. I try to sleep an average of 9 hrs a day.

My supplementation is very simple:
whey/casein protein shakes, multi-vitamins, and omega-3-6-9
This is what I will restrict myself to until progress stalls. I truly believe a balanced diet and adequate rest is far more important than any supplement.

zxcvb, don’t have a vid of 240x1, but here is a recent Bench vid

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I simulated the meet by attempting to max out on the Squat/Bench/Dead.
While warming up for Squats, I felt my right quad or knee giving way..to prevent aggravation of the slight injury I suffered during the 1st set of the Front Squats in the vid above, I decided to forego the Squat max.

Feb '09 PL Meet Simulation - Try 275/245/360

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After starting working on 20 rep squats @ 135 lbs, I have incremented to 225 lbs over the months. This vid is part 1 of my race to 20 reps. After I get 20 reps, I will add weight and start again.

Squat 185 ATG 3 Sec Pause / Race to 225x20 part 1

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Re: Workouts Motivated by Salman Khan

1-wear army boots. one with stable heal- Or get rebook weight lifting shoe.
2-dont lose composure when you sit. Basically keep lower back tight, start gettig back up when calf touch thigh.
3-When it get real hard push knees in-wards while getting up.

Nice work dude!!!!!

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great ideas buddy, thanks! i will use #2 and #3 for sure next time

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Re: Workouts Motivated by Salman Khan

1-heels are going have major impact on your posture in squats. Notice all the weight-lifters wear them.
2-Never ever be barefooted in weight-room, accidents could be real nasty. I have seen little finger coming of with a plate which wast even heavy(25lbs/10kg)

Good Luck!!

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PunchingMonk, yes I do intend to get shoes in the near future.
Not sure if I did any better here…

SQUAT Race to 225x20 Act 2

TiRkay GhaRay Da Pani
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Re: Workouts Motivated by Salman Khan

rap no. 4 at 1:04 Was the closest/best.

Some times legs ant back need to act as different entities.
while getting up make you legs stop/slower and and on concentrate on back and lift.

Rap 4 was very close to what I intend to say.
Good Work!!!!!
If you want me to look at next tape, record a msg for punchingMonk lolzzzz

Make sure the time you take to do first rap and between the raps dont increase as you go on higher weights.

If you cross train your self, you can reduce that time.

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Re: Workouts Motivated by Salman Khan

salman khan has been the love of my life since I was 13 :wub: became second after I found my husband, of course.. but man, what a charming face he has.