Encyclopaedic Dictionary of Upanisads, Vol. 3

"There is a mass of red flesh in the middle of the heart. In it, there is a lotus called dahara. It buds forth in many petals like a water-lily. In the midst of it is an ocean (samudra). In it's midst is a koka (bird). In it there are four nadis. They are rama, arama, Ichchha and punarbhava. Of these, rama leads a man of virtue to a happy world. Arama leads one of sins into the world if sins. (Passing) through Ichchha (nadi), one gets whatever he remembers. Through punarbhava, he splits open the sheaths; after splitting open the sheaths, he splits open the skull of the head; then he splits open prthvi (earth); then apas (water); then tejas (fire); then vaju (air); then akas (ether). Then he splits open manas (mind); then bhutadi (evolving source of all beings); then mahat (cosmic intelligence); then avyakta (unmanifested); then akshara (imperishable); then he splits open mrtyu (death) and mrtyu becomes one with supreme
G-d."---Encyclopaedic Dictionary of Upanisads, Vol. 3, by Swami Parmeshwaranand

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CPAT Training Day 41

Bench
Reverse Curls 6 (3 @ 60 lbs. & 3 @ 80 lbs.)
Close Grip Bench 4 @ 105 lbs.
Decline Crunches 6 x 8 reps
Reverse Crunches 4

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CPAT Training Day 40

Curls 160 6x 4
Straight leg deadlifts 115 6 x 4
Seated calf press 140 lbs 6 x 4

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CPAT Training Day 39

Crunches 50 x 4
Bike Ab Exercise 10 x 3 with backbends & inversions
Powerlifting (rocking) curls 95 lbs. (warm ups with 65 lbs.) 6 x 4
Incline Bench 12, 10, 8, 6 (95, 115, 135, 155)

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CPAT Training Day 38

Squats Machine (Leg Press) 360 lbs.
Front squats (Hack squats) 140 lbs.
Cable pulls 140 lbs.
Yates rows 145
Bench press 145

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CPAT Training Day 37

Plate-loaded Hack Machine Squats
360 x 5 (4 sets)

Smiths Machine Bench Press
150 x 5 (4 sets)

Dumbbell Deadifts
50 x 7 (4 sets)

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CPAT Training Day 36

Stairclimber

c V-max 12 weights (32.5 lbs.) 25 mins.

co 10 mins.

5 mins. cooldown

CPAT Training Day 35

Triceps & Chest

Straight bar
90 lbs.
10 8 10 8

Overhead Cable Row
145 lbs.
10 x 4

V-bar
95 lbs.
10 8 10 8

Hammer Strength Chest Press
90 + 90
6 x 4

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CPAT Training Day 34

Hammer Strength Pulldowns

195 lbs. 10 x 4

Lever Bent-over Row

60 lbs. 10 x 4

Seated rows

145 lbs. 10 x 4

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CPAT Training Day 33

Treadmill

Run Walk 4.4 mph for 1 mi.
5.5 % incl. @ .5 mi.
V-max 12 weights (35 lbs.)
Sprint 7.5 mph for .25 mi.

Max 181 bpm
Min 128 bpm

Step ups

12.5 x 18 (r & l) x 3
17.5 x 10 (r & l) x 2
22.5 x 6 (r & l) x 1

Weight 187 lbs.

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CPAT Training Day 32

Triceps lat pulldowns
65 (10 x 4)


Skull crushers
65(10 x 4)

Overhead cable pulls
65 (10 x 4)

V-bar pulldowns
65 (10 x 4)

CPAT Training Day 31

Warm up - Flat Bench 135 x 2, 155 x 2 (10 reps EA)

Bench 185 max x 3 (4 reps)

Partials 135 x 2 (6 reps)

Cable Flyes 60, 80, 90 (10 x 3 sets))

Weight 187 lbs

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CPAT Training Day 30

CPAT Training Day 30

Stairclimber

c V-max 12 weights (32.5 lbs.)

20 mins. co 10 mins.

Weight 186 lbs.

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CPAT Training Day 29

Cable pulldowns
120 lbs. 10 x 4

Dumbbell Deadlifts
27.5 lbs. 10 x 4

Seated Rows
135 lbs. 10 x 4

Preacher curls
25, 35, 45 x 18, 12, 8
40, 50, 55 x 15, 10, 5

Cross Cable Curls
25, 35, 45 x 18, 12, 8
30, 40, 50 x 15, 10, 5

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CPAT Training Day 28

Treadmill

Run-Walk 1 mi. @ 5% incline
V-max 10 weights (30 lbs.)
2 mi in 26'40" (4.5 mph)
Max pulse 181 bpm
Min pulse 129 bpm
Weight 184 lbs



Bench 150
Decline 35 x 2

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CPAT Training Day 27

Triceps lat pulldowns
60 (10 x 4)


Skull crushers
60 (10 x 4)

Overhead cable pulls
60 (10 x 4)

V-bar pulldowns
60 (10 x 4)

CPAT Training Day 26

Step ups
12.5 x 10 (r & l) x 3
17.5 x 8 (r & l) x 2
20 x 6 (r & l) x 1

Squat machine
180 x 10 x 3
270 x 8 x 2
360 x 6 x 1

Hack squats
90 x 6 x 3

Butt lifts
Repeated 3 x 2 x 1
2.5-18
6-12
10-8
4-15
8-10
12-5
6-12
10-8
25-4

Weight 185 lbs.

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CPAT Training Day 25

Butt lift 

2.5-18

6-12

10-8

4-15

8-10

12-5

6-12

10-8

25-4

CPAT Training Day 24

Warm up - Flat Bench 135 x 2, 155 x 2 (10 reps EA)
Bench 185 max x 2 (4 reps)
Partials 135 x 2 (6 reps)
Hammer Press 145 x (6 reps)
Cable Flyes 60, 80, 90 (10 x 4 reps))

Weight 185 lbs.

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CPAT Training Day 23

Butt Lifts (Bridge)
Pyramid training (Weights-Reps)
(Repeated 3 x 2 x 1)
2½-18
6-12
10-4
4-15
8-10
14-5
6-12
10-8
25-4

4


Weights: 2½ 4 6 8 10 14 25

CPAT Training Day 22

Preacher curls (weight-rep)/3 pyramid-sets

25-20
40-15
50-10

40-12
50-12
60-8

50-10
60-10
70-3

Isolated Incline hammer curls

7.5-18
10-12
12.5-8

10-15
12.5-5
15-4

15-12
17.5-5

Standing Dumbbell Straight-Arm Front Delt Raise Above Head (weight-rep)/3 pyramid-sets

7.5-12
10-12
12.5-8

10-15
12.5-10
15.5-5

12-12
15.5-8
17-4

Reverse Flyes (repeat)

5-18
7.5-12
10-8

7.5-15
10-10
12.5-5

10-12
12.5-8
15-4

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CPAT Training Day 21

Triceps lat pulldowns (weight-rep)/3 pyramid-sets

25-18
45-12
65-8

35-15
55-10
75-5

45-12
65-8
85-4

Skull crushers

25-18
45-12
65-8

30-15
50-10
70-5

55-12
65-8
75-4

V-pulldowns

30-18
50-12
70-6

35-15
55-10

40-12
60-6

Chest Press (weight-rep)/3 pyramid-sets

15-18
35-12
55-8

25-15
45-10
65-5

35-12
55-8
75-4

Decline Press

10-18
30-12
50-8

20-15
40-10
60-5

30-12
50-8
70-2

Pec Dec

25-18
45-12
75-8

30-12
60-8
90-4

60-10
90-10
120-5

Weight 180 lbs.

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CPAT Training Day 20

CPAT Training Day 20

Chest Press (weight-rep)/3 pyramid-sets

15-18
35-12
55-8

25-15
45-10
65-5

35-12
55-8
75-4

Decline Press

10-18
30-12
50-8

20-15
40-10
60-5

30-12
50-8
70-4

Pec Dec

15-18
45-12
75-8

30-15
60-10
90-5

45-12
75-8
105-4

Treadmill @ 4.7 mph

2 mi. in 25 mins. 30 secs.

4.5% incline at 0.75 mi.

Run/Walk at 1.00 mi.

Max pulse 178 bpm

Min pulse 118 bpm

V-Tek weight @ 20 lbs.

Weight 178 lbs.

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CPAT Training Day 19

Preacher curls (weight-rep)/3 pyramid-sets

40-18
50-12
60-8

50-15
60-10
70-5

60-12
70-8
80-4

Isolated Incline hammer curls

10-18
12.5-12
15-8

12.5-15
15-10
17.5-5

15-12
17.5-8
20-4

Cross cable (weight-rep)/3 pyramid-sets

10-18
15-12
30-8

15-15
25-10
35-5

25-12
35-8
45-3

Treadmill @ 4.6 mph

2 mi. in 26 mins. 04 secs.

4.5% incline at 0.85 mi.

Run/Walk at 1.25 mi.

Max pulse 179 bpm

Min pulse 119 bpm

V-Tek weight @ 20 lbs.

Weight 180 lbs.

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CPAT Training Day 18

Leg curls (weight-rep)/3 pyramid-sets

25-18
45-12
85-8

30-15
50-10
95-5

65-10
80-8
110-4

Leg extensions (weight-rep)/3 pyramid-sets

30-18
60-12
90-8

45-15
70-10
100-5

60-10
90-8
120-4

Calf extension (weight-rep)/3 pyramid-sets

90-18
130-12
170-8

110-15
150-10
190-5

130-12
170-8
210-4

Glutes (weight-rep)/3 pyramid-sets

10-18
50-12
90-8

50-15
90-10
130-5

70-12
110-8
150-4

Treadmill

Treadmill @ 4.6 mph

2 mi. in 26 mins. 04 secs.

4.0% incline at 0.85 mi.

Run/Walk at 1.25 mi.

Max pulse 178 bpm

Min pulse 120 bpm

V-Tek weight @ 20 lbs.

Weight 178 lbs.

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CPAT Training Day 17

Preacher curls (weight-rep)/3 pyramid-sets

25-18
40-12
50-8

40-15
50-10
60-5

50-12
60-8
70-4

Isolated Incline hammer curls

7.5-18
10-12
12.5-8

10-15
12.5-5
15-4

15-12
17.5-6
20-4

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CPAT Training Day 16

Preacher curls+15 (weight-rep)/3 pyramid-sets

25-18
40-12
50-8

40-15
50-10
60-5

50-12
60-8
70-4

Isolated Incline hammer curls

7.5-18
10-12
12.5-8

10-15
12.5-5
15-4

12-15
6-17.5
4-20

Cross cable (weight-rep)/3 pyramid-sets

10-18
15-12
30-8

15-15
25-10
35-5

25-12
35-8
45-3

Treadmill

Treadmill @ 4.7 mph
2 mi. in 25 mins. 30 secs.

5.0% incline at 1.00 mi.

Max pulse 174 bpm

Min pulse 110 bpm

V-Tek weight @ 0.0 lbs.

Weight 178 lbs.

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CPAT Training Day 15

Treadmill

1.20 mi. @ 4.6 mph

1 mi. 3.5% incline + Run-Walk for .70 mi. @ 3.6 mph

Max pulse 168 bpm

Min pulse 120 bpm

V-Tek weight @ 20 lbs.

Weight 180 lbs.

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CPAT Training Day 14

Treadmill @ 4.5 mph

2 mi. in 26 mins. 40 secs.

4.0% incline at 1.00 mi.

Max pulse 176 bpm

Min pulse 126 bpm

V-Tek weight @ 20 lbs.

Weight 180 lbs.

Cross body hammer curls (cables)(weight-rep)/3 pyramid-sets

10-18
20-12
30-8

15-15
25-10
35-5

20-12
30-8
40-3

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CPAT Training Day 13

Treadmill @ 4.4 mph

2 mi. in 27 mins. 18 secs.

4.0% incline at 1.00 mi.

Max pulse 174 bpm

Min pulse 112 bpm

V-Tek weight @ 20 lbs.

Weight 177 lbs.

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CPAT Training Day 12

Treadmill @ 4.4 mph

2 mi. in 27 mins. 18 secs.

4.0% incline at 1.00 mi.

Max pulse 166 bpm

Min pulse 112 bpm

V-Tek weight @ 15 lbs.

Weight 178 lbs.

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CPAT Training Day 11

Treadmill @ 4.4 mph

2 mi. in 27 mins. 16 secs.

3.5% incline at 1.0 mi.

Max pulse 170 bpm

Min pulse 115 bpm

V-MAX™ weight @ 15 lbs.

Weight 178 lbs.

Cross body hammer curls (cables)(weight-rep)/3 pyramid-sets

10-18
15-12
30-8

15-15
25-10
35-5

25-12
35-8
45-3

Preacher curls (weight-rep)/3 pyramid-sets

25-18
40-12
50-8

30-15
50-10
60-5

50-12
60-8
70-4

Isolated incline hammer curls

7.5-18
10-12
12.5-8

10-15
12.5-5
15-4

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CPAT Training Day 10

Treadmill @ 4.2-4.4 mph

2 mi. in 27 mins. 54 secs.

3.5% incline at 1.15 mi.

Max pulse 170 bpm

Min pulse 125 bpm

V-MAX™ weight @ 18.75 lbs.

Weight 177 lbs.

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CPAT Training Day 9

Treadmill @ 4.4 mph

2 mi. in 27 mins. 18 secs.

3.5% incline at 1.3 mi.

Max pulse 178 bpm

Min pulse 126 bpm

V-MAX™ weight @ 15 lbs.

Weight 177 lbs.

Crunches machine (weight-rep)/3 pyramid-sets

15-18
25-12
35-8

20-15
30-10
40-5

25-12
35-8
45-4

Ab twist machine (weight-rep)/1 pyramid-sets

15-18
25-12
35-8

CPAT Training Day 8

CPAT Training Day 8

Treadmill @ 4.4 mph

2 mi. in 27 mins. 18 secs.

3.5% incline at 1.55 mi.

Max pulse 180 bpm

Min pulse 129 bpm

V-MAX™ weight @ 15 lbs.

Weight 176 lbs.

Cross body hammer curls (cables) (weight-rep)/3 pyramid-sets

20-18
30-12
40-8

30-15
40-10
50-5

40-12
50-8
60-4

Preacher curls (weight-rep)/3 pyramid-sets

25-18
40-12
50-8

40-12
50-8
65-4

50-9
65-5
70-3

Isolated incline curls (weight-rep)/3 pyramid-sets

7.5-18
10-12
12.5-10

10-15
12.5-10
15-5

12.5-8
15-6

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CPAT Training Day 7

Treadmill @ 4.4 mph

2 mi. in 27 mins. 18 secs.

3.5% incline at 1.70 mi.

Max pulse 171 bpm

Min pulse 112 bpm

V-MAX™ weight @ 15 lbs.

Weight 176 lbs.

Leg curls (weight-rep)/3 pyramid-sets

20-18
40-12
80-8

30-15
50-10
95-5

65-10
80-8
110-4

Leg extensions (weight-rep)/3 pyramid-sets

30-18
60-12
90-8

45-15
70-10
100-5

60-10
90-8
120-4

Glutes (weight-rep)/3 pyramid-sets

10-18
50-12
90-8

30-15
90-10
110-5

50-12
70-8
130-4

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CPAT Training Day 6

Treadmill @ 4.6 mph

2 mi. in 26.08 mins.

4% incline at 1.60 mi.

Max pulse 170 bpm

Min pulse 115 bpm

Weight 174 lbs.

CPAT Training Day 5

Treadmill @ 4.6 mph

2 mi. in 26.08 mins.

4% incline at 1.60 mi.

Max pulse 170 bpm

Weight 174 lbs.

CPAT Training Day 4

Treadmill @ 4.5 mph

2 mi. in < 27 min. (Reset the damn timer on the machine!)

4% incline at about 1.60 mi.

Max pulse 170 bpm

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CPAT Training Day 3

Treadmill @ 4.5 mph

2 mi. in 26.75 mins.

4% incline at 1.60 mi.

Max pulse 180 bpm (too high!)

Weight 174 lbs.

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CPAT Training Day 2

Treadmill

2 mi. in 27.25 mins.

4% incline at 1.60 mi.

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CPAT Training Day 1

Treadmill

2.0 mi. in 27.5 mins. @ 4.4 mph

4% incline @ 1.60 mi.

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March Fitness Schedule I

Week 5
[March 5 - March 11]

Squats W/U @ 175 7 x 2
285
6 x 5

Bench
195
6 X 5

Deadlifts
205
7 X 5

February Fitness Schedule II

Feb. 6 - Mar. 4 total weight: 122,835 lbs.
Beginning weight: 162 lbs.
Ending weight: 168 lbs.

Week 4
[Feb. 27- Mar. 4]

Squats (Smith machine)
Warm-up; [ 45 + 25 x 1 ]
285
5 x 4

Bench (Smith machine)
195
1 x 2
175
4 x 5

Deadlifts
205
4 x 5

Squats (Smith machine)
Warm-up; [ 45 + 25 x 1 ]
285
5 x 4

Bench
Warm-up: 135 x 2
195
5 x 4

Deadlifts
205
5 x 5

Week 3
[Feb. 20 - 26]

Squats (Smith machine)
Warm-up: [ 45 + 25 x 2 ]
285
5 x 4

Bench
Warm-up: 155 x 1
175
5 x 5

Deadlifts
205
4 x 5 + 6 + 7 + 7

Squats
275 (cage)
W/U* + 30 lbs
2 x 4

Bench
185
4 x 4 + 5 + 4 + 6

Deadlifts
195
4 x 8 + 7 + 7 + 7

Smith machine squats:
*Warm-up: [ 45 x 2 + 0, then + 25 x 2 ] + 15
(4 sets = 90, 140, 180, 230)
4 x 4 (285 = 270 + 15)

Smith machine bench:
Warm-up: [ 45 x 2 + 25 x 2 {140}, then + 25 x 2 + 10 x 2 {160} ] + 15
4 x 4 (195 = 180 + 15)

Deadlifts
185
4 x 7
195
1 x 4

January Fitness Schedule I

Week 2
[Feb. 13 - 19]

Smith machine squats:
Warm-up: [ 45 x 2 + 0, then + 25 x 2 ] + 15
(4 sets = 90, 140, 180, 230)
4 x 4 (285 = 270 + 15)

Smith machine bench:
Warm-up: [ 45 x 2 + 25 x 2 +, then + 25 x 2 + 10 x 2] + 15
4 x 4 (195 = 180 + 15)

Deadlifts
185
4 x 7
195
1 x 4

Smith machine squats:
Warm-up: 45 x 2 + 0, then + 25 x 2
(4 sets = 90, 140, 180, 230)

5 sets 5-8 reps @ 270

Deadlifts
185
5 x 10
[rest p. 180 secs.]

Bench
185
2 x 4
W/U 135 1 x 10

Week 1
[Feb. 6 - 12]

Smith machine squats:
Warm-up: 45 x 2 + 0, then + 25 x 2
(4 sets = 90, 140, 180, 230)

4 sets 3 reps @ 270

Deadlifts
195
5 x 8

Bench
185
4 x 6

January Fitness Schedule II

Week 4
[Jan. 24 - 30]

Squats 290
Seated calf max
Seated leg extensions 145
Leg extensions 130
Adduction & Abduction 130

Week 3
[Jan. 17 - 23]

Smith machine Bench 180 (3 x)
Incline 60
Pec deck 145

Week 2
[Jan. 8 - 16]

Squats 270
Leg extemtions 145
Seated leg curls 110
Standing calf 295
Adduction & Abduction 205

Bench 185
Incline barbell 55
Pec Deck 135

Week 1
[Jan. 1 - 7]

Straight bar 70
Preacher curls 70
Bicep curls 60
Hammer curls 30

Squats 205
Leg extensions 110
Seated leg curls 110
Standing calf 235