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Finally... I made my journal - time to bulk0rZ


(Click here to view the original thread with full colors/images)



Posted by: AndrewSS

Hey, I finally got around to making my online journal, I already have like 2 months of my workouts on paper, but I am just gonna start with todays back/shoulder/bicep work out.


1/7/05:


Started with 5min of stairmaster I did .66 miles in 5min.

Back:

BB Rows: 95x11
BB Rows: 115x9
BB Rows: 135x5 (almost 6)
BB Rows: 125x8

DB Rows: 45x8 (per arm)
DB Rows: 50x6 (per arm)

Deadlifts: 135x6 (warm up)
Deadlifts: 165x7
Deadlifts: 185x5
Deadlifts: 200x4

Pull downs: 85x13
Pull downs: 100x10
Pull downs: 110x6
Pull downs: 85x8 (right after 110x6)

BB Shrugs: 135x15
BB Shrugs: 155x11
BB Shrugs: 175x8
DB Shrugs: 50x10 (right after 175x8)

Shoulders:

Standing "military press": 65x9
Standing "military press": 75x7
Standing "military press": 85x5

Lateral raises: 15x5 (each arm) (right after mil press)
Frontal raises: 15x7 (each arm) (right after 15x5)


Biceps:

BB Curls: 55x10
BB Curls: 65x4 (just got real tired)
DB Curls: 35x3 (each arm)

Then some crunches and situps.

****
Please give me good constructive critism of my routine... I am not a very disciplined "lifter" but I try, I am here in columbus for christmas break, I go to school in indiana, so my time here in columbus is a bit less structured and it has been hard to stay consistant but oh well, back at school I have a better disciplined week for workout, because here at home I have work and other stuff to worry about... just college life for me is more structured in a way.

Again, critize my routine, I need help I am sure, my week is done now, next week I will have my week routine up so when that is through you can really see my weekly routine.

Anyway, thanks for checking my journal out, and yes I know - I need to bulk and eat a ton!!!


Posted by: AndrewSS

Here are some pictures from today: (in here, since the member gallery wont let me add anything)











Posted by: Archangel

Nice and lean my Friend!!! Eat away!!!
Good lookin w/o, but it sure has Alot of volume, will wait to see your whole routine though BRother Andrew!!!


Posted by: Seanp156

Yeah.... that's 26 sets in one workout andrew.... with that many reps, tis a little much =p


Posted by: AndrewSS

^ yeah what should I change then, take out what, do you think?


Posted by: Seanp156

Hmm I dunno... I don't think I'd do shoulder with back if I were doing a bodypart split...

Here's an old example of a back/bicep/ab day from one of my routine ya h03

B Bent Rows

1st set: 155lbs 6 reps

2nd set: 155lbs 6 reps



BB Shrugs

1st set: 215lbs 6 reps PR

2nd set: 225lbs 8 reps PR



Hyper Extensions

1st set: 25lbs 12 reps

2nd set: 35lbs 10 reps PR



Cable Lat Pull Downs

1st set: 222.5lbs 12 reps PR?

2nd set: 222.5lbs 10 reps



BB Curls

1st set: 80lbs 6 reps PR

2nd set: 75lbs 6 reps



Concentration Curls

1st set: 35lbs 5 reps PR

2nd set: 30lbs 6 reps



Decline Situps

1st set: 25lbs plate 30 reps

2nd set: 35lbs plate 20 reps


that's 14 sets total


Posted by: Archangel

I agree with you BRother Sean, I would cut it back to at least 2 sets for an exercise for starters!!! I am curious of the whole routine and how he splits it up and on what days!!!


Posted by: AndrewSS

1/10/05: Legs and some Abs.

Squats: 135x7 (stopped early, warming up)
Squats: 155x6
Squats: 165x5
Squats: 175x4
Box Squats: 175x11
(^had to use a bench, so it was a few inches too high )
Box Squats: 195x10

Leg curls: 40x8 (1 leg at a time)
Leg curls: 50x7

Calves (a weird thing, its like seated calve raises): 115x12
DB Calve raises: 65x15
Calve "seated" raises: 115x15
DB Calve raises: 70x10

Squat Press (kinda like leg press): 250x7
Squat Press: 280x6

Abs:

Leg lifts: 15
Crunches: 50
Decline situps: 25x8, then BWx6 (-no break)
Leg lifts: 12

my weight @ 9pm - 146.4 (with gym shorts/boxers/socks/teeshirt)


Posted by: AndrewSS

right now i am thinking about doing P/RR/S type split... but im still debating what my weekly routine will be, 3 or 4 day, I am unsure, still thinking about it.


Posted by: Seanp156

I'd recommend 3 day.... I've always liked 3 day better for the most part.... I kinda wish there were a 3 day Westside routine, but that wouldn't really work too well. Whenever I've done 4 days except for Westside I end up feeling like one of the workouts was pointless... Usually if it's something like shoulders/arms. With Westside 4 times a week, I just get tired sometimes...


Posted by: AndrewSS

1/12/05 Chest/tris/shoulders

ok, well I have decided to give P/RR/S a try. Granted this is my 2nd workout with week, so next week will be my first full week of P/RR/S. Today I did power, but I guess I did it wrong (now I know... lol) , I varied my reps too much. Oh well next week will be my first real power week, I guess I messed up. But anyway the workout today was pretty good but I suppose I did too many sets... anyway here it is:


Chest

BB Bench: 135x4 (I got nervous without a spot, so I stopped early )
BB Bench: 135x6 (got a spot... finally)
BB Bench: 125x6

DB Incline: 35x9
DB Incline: 40x7 (barely got #7)
DB Incline: 35x7

Dips: (BW)12
Dips: (BW)10
Dips: (BW)10

Triceps

DB Skull Crushers: 20x6
DB Skull Crushers: 25x3 (almost got 4)
DB Skull Crushers: 20x6

Cable Pushdowns: 60x5
Cable Pushdowns: 50x8
Cable Pushdowns: 40x10

Bench dips: 35x12
Bench dips: 45x11
Bench dips: 35z12

Shoulders (very tired at this point)

Standing mil press: 75x5
Standing mil press: 70x5
Standing mil press: 65x4

Lateral DB Raises: 15x12 (each arm)
Lateral DB Raises: 20x9 (each arm)
Lateral DB Raises: 15x11 (each arm)


I think I need to cut down on the sets probably, what say you? I wonder if I should move shoulders to a different day. Oh well I look forward to next week when I should have my Power week figured out better... cause I switched my reps too much this day.... oh well it was a decent workout regardless I suppose.


Posted by: Seanp156

You don't necessarily need to move shoulders to another day, just cut down on some sets and don't do 4 different exercises for triceps, 2 is fine. You could also cut working sets down to 2 per exercise.... And we already discussed, power week is supposed to be 4-6 only.


Posted by: AndrewSS

yeah..... next week I should have the P/RR/S thing figured out. About sets, yeah I will try to reduce that... about shoulders... I might just move them to save time and besides on a three day split I will have: Chest/tri/shoulders - Legs - biceps/back --- well why not just switch shoulders to leg day or something. Then I will do abs in the week when I feel like it.


Posted by: AndrewSS

1/17/06 Back/Biceps:

Back:

Deadlift: 165x6
Deadlift: 185x5
Deadlift: 205x4 (barely got #4!) *PB

Lever Row: 45x6 (easy)
Lever Row: 55x4 (my lowerback just couldnt stablize me, I guess it was a bad idea to try this kind of row after hard deadlifts, so I stopped Lever Rows.

DB Rows: 50x6
DB Rows: 55x5
DB Rows: 60x4 *PB

Lat pulldown: 100x6 (easy)
Lat pulldown: 115x6
Lat pulldown: 130x5 *PB

BB Shrugs: 155x10
BB Shrugs: 185x7 (grip failed)
BB Shrugs: 195x7 (grip failed)

Biceps:

BB Curls: 55x6
BB Curls: 65x4
BB Curls: 60x5

DB curls: 35x10
DB curls: 40x5 (left arm failed on 6th rep)
DB curls: 35x8



So this workout was my first real good try at P/RR/S, this is my Power week, so I tried to stay in a 4-6 rep range. I went light on some sets just because I was unsure what I could do, sometimes I was surprised, hopefully I wont have this issue in the future. Anyway, doing so much work in the 4-6 rep range is pretty hard but I liked this, I think I will like this P/RR/S routine.


Posted by: Seanp156

Looks good hoe... At least I had planned for this week to be a light resting week so I'm not really missing much as far as training... I'm gonna be pissed if I weigh a lot less than 190 when I get better, especially if it doesn't come back quick. After this I might just give up bulking and start cutting... I'm sick of getting to 190, then going back to ~180 and having to go back up again...


Posted by: AndrewSS

^ thats good, man that sucks you got sick. Anyway I agree that would suck to gain weight... loose some real easy... repeat repeat. Cutting might be good.


Posted by: AndrewSS

1/19/06 Legs/Shoulders: (power week)

Legs

BB Squats: 165x6
BB Squats: 185x5 *pb
BB Squats: 195x1 (legs just totally failed)
BB Squats: 175x3 (alllllmost got 4)

Leg curls: 50x6
Leg curls: 60x6
Leg curls: 70x5 *pb

Squat press: 270x6
Squat press: 290x5
Squat press: 310x5 *pb

DB calve raises: 70(each arm)x15
DB calve raises: 85x12
Machine calve raises: 135x11
Machine calve raises: 135x10

Shoulders

Standing mil press: 75x6
Standing mil press: 85x5
Standing mil press: 90x4 *pb

DB lateral raises: 20x9 (per arm)
DB lateral raises: 25x4 (per arm)
DB lateral raises: 25x4 (per arm)

Seated db mil press: 40x6
Seated db mil press: 40x4



- pretty good workout overall, leave some comments and critiques.


Posted by: Seanp156

Squats and shoulder workout look pretty good. Question on the leg curls though... Is the machine just difficult at lighter weight? I know the resistance according to the numbers on the machines can vary from brand/model etc... I'd just expect higher than 50-60 judging from your squats.


Posted by: DeadBolt

Heya bud....flad to see some new journals!

Are you making your own routine for prrs? Or do you plan to follow the basic ones laid out? I have a few if you are interested from my experiences with prrs. If you are making your own you could consider switching some things up and doing certain things in a certain order. But hey man do your thing I'm just here to help if ya want.

Also what are your goals besides bulking...sports? hypertrophy? strength?

And sean you lazy bastard whats wrong with 4days a week! Maybe if you got to the gym a little more you would get over 190 I was never partial to 3days just to much in one workout...I prefere short and sweet workouts....you can really put more effort into each bodypart this way IMO.


Posted by: Seanp156

"Heya bud....flad to see some new journals!"

Maybe if you read some more books you'd know how to spell =p

Pffft... I've done 4 days a week before... I did it during the summer and I actually did it when I was on westside, so for about.... I don't know 7 months or so I've done a 4 day split... I just don't like it as well compared to a 3 day split personally... I feel like I got more out of my routine on a 3 day split and I'm making better use of my time.

Plus, I don't really want to weight over 190 if I don't have the strength to back it up .


Posted by: AndrewSS

Quote:
Originally Posted by DeadBolt
Heya bud....flad to see some new journals!

Are you making your own routine for prrs? Or do you plan to follow the basic ones laid out? I have a few if you are interested from my experiences with prrs. If you are making your own you could consider switching some things up and doing certain things in a certain order. But hey man do your thing I'm just here to help if ya want.

Also what are your goals besides bulking...sports? hypertrophy? strength?

And sean you lazy bastard whats wrong with 4days a week! Maybe if you got to the gym a little more you would get over 190 I was never partial to 3days just to much in one workout...I prefere short and sweet workouts....you can really put more effort into each bodypart this way IMO.
Thanks for checking out my journal. I am sorta making my own routine, but I have looked at others, I have looked at seans old routines to base mine off a lot. If you have any ideas or things you wanna point out, say it because as of now I am still trying to figure out what I will do. At this point I really like the p/rr/s idea, so let me know of anything you wanna say.

Goals... well as I am very skinny, look in my sig, im 5'11" and about 145-147lbs so I really gotta gain weight, I am trying to get decent food here at college, at times it can be hard but overall I dont do bad, I suppose I should break down my diet instead of mainly winging it, granted I do have a pretty structured diet as is. I am not working out for a sport, hypertrophy is a goal. To get stronger, yes thats a goal too.


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
Squats and shoulder workout look pretty good. Question on the leg curls though... Is the machine just difficult at lighter weight? I know the resistance according to the numbers on the machines can vary from brand/model etc... I'd just expect higher than 50-60 judging from your squats.
well this leg curl thing is pretty unique, its free weight loaded and you have to use 1 leg at a time, its pretty tough. I guess it is just machines vary like you said, granted my hams arnt that great anyway

also, that "squat press" is so weird, it is pretty much a leg press, with a little motion in it, hard to describe... I dunno if any of you know what exactly it is


Posted by: DeadBolt

OK bud...I am on a diff comp right now but when I get home I'll give ya some of my old workouts. And along the way I'll try to make some pointers.

As for diet....just eat like an animal bro! Eat 6 meals a day and pack on the bulk. When I use to bulk heavy I would set up a meal plan of the macros I wanted. Then for a week or two I would cook all my own meals and set everything up. This would show me my portion sizes and how much I had to eat from then on I could pretty much wing it b/c I knew the portion sizes. Maybe it would work for you especially at school.


Posted by: AndrewSS

1/24/06 Chest and triceps: (rep range)

*first off, the last 2 weeks I have cut them short by only working out 2 of my 3 day split, due to me going to chicago both weekends But oh well, this week will be my full 3 day split, I was suprised my chest was not bad really considering I hadnt done chest in a while, not to mention DB flat benching. Anyway, here ya go.

Chest:

DB Bench press: 40x9
DB Bench press: 45x9
DB Bench press: 50x8

DB Incline: 35x9
DB Incline: 40x8
DB Incline: 40x7

Cable flys: 60x9
Cable flys: 80x1 (I struggled with these)
Cable flys: 60x9

^ I dont think I like these, its hard for me to feel them that well in my chest, I wonder if my form is off or something, I may not do these in the future again.


Triceps:

Cable Pushdowns: 60x9
Cable Pushdowns: 60x7
Cable Pushdowns: 50x9

DB Skullcrushers: 20x9
DB Skullcrushers: 25x6
DB Skullcrushers: 20x7

Bench dips: 45x10
Bench dips: 45x9
Bench dips: 45x8




Posted by: Seanp156

It looks like you kept it at 7-9 reps the whole time? On RR weeks I think it's supposed to go (correct me if I'm wrong DB) 7-9, 10-12, 13-15 per exercise...

So, for example on DB bench you'd do
40lbs x 7-9 reps
35lbs x 10-12 reps
30lbs x 13-15 reps


Posted by: AndrewSS

^ ohhhhhh ok I got it, oh well I messed that up.


Posted by: AndrewSS

1/28/06: Back and Biceps - rep range...

Back

Deadlifts: 175x5
Deadlifts: 195x4
Deadlifts: 175x5 (I decided to not go any higher because I am beginning to think I might be going to high and my form isnt doing that well, I am confused about how my motion is, I wonder if I lock my legs out or whatever to early and then kinda stiff leg the rest of the lift, so I am scared for my lower back... bleh, I worry a lot)

BB Rows: 85x9
BB Rows: 105x8
BB Rows: 110x7

BB Shrugs: 155x12
BB Shrugs: 175x10 (grip failing)
BB Shrugs: 155x12

Biceps

Standing BB curls: 55x6
Standing BB curls: 65x4
Standing BB curls: 55x5

DB Hammer curls: 35x12
DB Hammer curls: 30x12
DB Hammer curls: 25x12 (with the hammer curls the gym was closing down so I had to speed up and just basically drop set these, but I still had a little under a minute break between the sets.. 30-45sec)

-Decent workout today, this week has been annoying, as I tried to workout on thursday and I then something came up and I had to skip, then on friday I forgot my school weight room closes by 6pm so by the time I was done with class and came back for food and whatever it was 5:20 or so before I remebered it closes early so here I am, on saturday doing my 2nd workout day this week... lol


Posted by: Seanp156

Wow, you actually made it to the gym 2 times this week That's doesn't really look much like a rep range day to me... I'm having trouble remembering if it's 7-9 the first set, 10-12 the second set, and 13-15 the third set of a given exercise, or if it's 7-9 for all sets of a given exercise for one bodypart, then 10-12 and 13-15 for the other exercises for that bodypart... I have a feeling it's the sets though because for things like traps you aren't going to be doing 3 different exercises...

Anyway, I understand not wanting to get more than 6 reps on deadlifts, I don't think I ever will anymore unless it's under 185lbs. I don't have deadlifts in my routine for rep range week, I think I do hypers instead.

Anyway here's the measurements for the shake...

1 cup of water/milk whatever you want
1.33 cups of oats
1 banana
2-4 strawberries (recipe is 4, but I don't like that many)
2 tablespoons of peanut butter
1 scoop of whey (~22g protein)
ice if desired


Ok, I went back into my journal to check about rep range week and found this, "the reason you need 3 exercises per body part is so you can do one exercise for each rep range. Example : all your Db flat bench should of been in the 7-9 rep range. All your Db incline bench should of been in the 10 -12 rep range and your third chest exercise should of all been in the 13-15 rep range. Same for Delts and tri's."

So, I guess you do need 3 exercises per bodypart.... However, some bodyparts like traps, biceps etc I don't think I'd do over 2 exercises...


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
Wow, you actually made it to the gym 2 times this week That's doesn't really look much like a rep range day to me... I'm having trouble remembering if it's 7-9 the first set, 10-12 the second set, and 13-15 the third set of a given exercise, or if it's 7-9 for all sets of a given exercise for one bodypart, then 10-12 and 13-15 for the other exercises for that bodypart... I have a feeling it's the sets though because for things like traps you aren't going to be doing 3 different exercises...

Anyway, I understand not wanting to get more than 6 reps on deadlifts, I don't think I ever will anymore unless it's under 185lbs. I don't have deadlifts in my routine for rep range week, I think I do hypers instead.

Anyway here's the measurements for the shake...

1 cup of water/milk whatever you want
1.33 cups of oats
1 banana
2-4 strawberries (recipe is 4, but I don't like that many)
2 tablespoons of peanut butter
1 scoop of whey (~22g protein)
ice if desired


Ok, I went back into my journal to check about rep range week and found this, "the reason you need 3 exercises per body part is so you can do one exercise for each rep range. Example : all your Db flat bench should of been in the 7-9 rep range. All your Db incline bench should of been in the 10 -12 rep range and your third chest exercise should of all been in the 13-15 rep range. Same for Delts and tri's."

So, I guess you do need 3 exercises per bodypart.... However, some bodyparts like traps, biceps etc I don't think I'd do over 2 exercises...
Yes, 2 times! Oh well, I kinda got screwed but oh well, I think I will go tomorrow for legs, however I am unsure if I will wanna do bb squats just a day after deadlifts but I will see. I do wanna get in my third day of workout this week even if its on sunday

Ok, well I thought that you used the 4-6 ,7-9, 10-12 per body part, but apparently its 7-9, 10-12, 13-15 ... I guess I should finally get it right tomorrow, lol.

Thanks for the recipe/measurments. I might consider leaving deadlifts out of my RR too, could be a good idea. What about bb squats? do you do those more than just power week?


Posted by: Seanp156

I do BB squats every week.


Posted by: AndrewSS

well... I didnt workout today, I am too sore in my hamstrings to wanna do legs bleh... another 2 workout week, lol I promise next week will be fully done, lol


Posted by: AndrewSS

1/31/06 Chest and Triceps - Shock week:

Chest

Superset: DB Decline: 45x10
DB Decline: 45x8
DB Incline: 35x8
DB Incline: 30x9

Dropset: DB Flatbench: 40x9, 35x5, 30x7 (couldnt believe how tired I was)

Superset: BB Skullcrushers: 45x8
BB Skullcrushers: 40x9
Bench Dips: 45x12
Bench Dips: 45x10

Dropset: Cable Pushdowns: 50x11, 40x10, 30x15

Then 3 sets of ab workouts, and 6min on the stairmaster and got 37 floors in that 6min time... I dunno why I got so light headed after that.... kinda sucked even though it wasnt that much.

Anyway, I really like shock week, it feels good... I just hope I did it right, thanks!


Posted by: Seanp156

Looks like you did most of it right, but on things like the DB incline and decline, you generally don't want to superset... Perhaps there are exceptions...


Posted by: AndrewSS

oh really... why is that? I thought on that little routine you showed me via AIM included dbincline in a superset... or do you mean having db incline and db decline in the same superset?


Posted by: Seanp156

Don't recall that... I think in my routine it's DB Decline Bench, then DB Decline Flyes.

I mean... you don't want to superset things like incline and decline bench with each other, because they're essentially the same exercise with a little variation.


Posted by: AndrewSS

2/2/06 Back and Biceps - Shock week:

Back

Superset:
Hyperextentions: 25x12
Hyperextentions: 35x10
Lever rows: 45x12
Lever rows: 60x10

Dropset:
Lat pulldowns: 110x11, 100x9, 90x9 - then did 4 pullups

Dropset:
BB Shrugs: 175x10, 165x11, 155x11, 135x12

Superset:
Preacher curls: 45x10
Preacher curls: 50x7
Standing BB curls: 45x7
Standing BB curls: 40x9

Drop set:
DB Hammer curls: 30x10, 25x10, 20x10




Posted by: Seanp156

Look pretty decent... You might think about doing a little less biceps and some more rows/lat work though... I dunno.


Posted by: AndrewSS

well... yeah I only got a 2 day workout week again... so yeah, I have adjusted my routine to getting my workout done on monday: back/biceps (might change biceps to triceps) wednesday: legs/shoulders thursday: chest/triceps (might switch to biceps)

anyway, I often leave for chicago on fridays, cutting out my workout on that day and the weekend, so I am adjusting my routine so it doesnt happen anymore!


Posted by: AndrewSS

2/6/06 Back and Biceps:

Back

Deadlifts: 175x5
Deadlifts: 195x4
Deadlifts: 205x5 (pb)

DB Rows: 45x7 (should have done 50lb)
DB Rows: 55x5
DB Rows: 60x5 (pb)

Lat pulldowns: 115x6
Pullups:6
Lat pulldowns: 135x4 (pb)
Lat pulldowns: 125x5
Pullups: 4

*at this point my hands were really tired and my grip was bad*

BB Shrugs: 165x7 (grip failing)
DB Shrugs: 65x6 (grip still failing)
BB Shrugs: 165x10 (different grip, Lverhand, R:underhand)

DB Hammer curls: 35x10
DB Regular curls: 35x8
DB "swing" curls (dunno what to call these): 30x5

weigh in: 147.0 pounds with same clothes on, last time I weighed in at my school scale it read around 146.3 or so, and around the same time of day. Well atleast im sloooowwwwly gaining, I still havnt really gotten hardcore about my diet, its an on going struggle here at college, however today wasnt too bad. I actually stayed awake to eat oatmeal in the morning between classes witha banana and yogurt. Then I had a decent lunch then have been eating most of the night, snacks and such (shake, tuna, etc etc etc)... its far from a true bulking diet but


Posted by: AndrewSS

2/8/06 Legs and shoulders: Power

BB squats: 135x6 (warmup)
165x5
185x3
175x3
155x6

^ I am a bit disapointed with my squats this week, however I havnt done legs for 2 weeks so I think that is part of it. Oh and it definetly kinda sucked doing them without using my towel for a pad on my back, I forgot it and my skinny back hates having that weight on my back without some sort of pad.

Leg curls: 60x6
70x5
75x4

Squat press: 280x6 (really a leg press to my knowledge but the machine is somewhat different, silly school)
310x6
340x5 (pb)

Calves: lever: 110x15
DB: 65x12
lever: 110x12
DB: 70x10

BB Standing military press: 75x6
85x5
95x2
-and did 1 set of db seated military press: 35x6

DB lateral raises: 20x9 (per arm)
25x4 (per arm)




Posted by: Seanp156

Quote:
Originally Posted by AndrewSS
2/8/06 Legs and shoulders: Power

BB squats: 135x6 (warmup)
165x5
185x3
175x3
155x6

^ I am a bit disapointed with my squats this week, however I havnt done legs for 2 weeks so I think that is part of it. Oh and it definetly kinda sucked doing them without using my towel for a pad on my back, I forgot it and my skinny back hates having that weight on my back without some sort of pad.
Leg curls: 60x6
70x5
75x4

Squat press: 280x6 (really a leg press to my knowledge but the machine is somewhat different, silly school)
310x6
340x5 (pb)

Calves: lever: 110x15
DB: 65x12
lever: 110x12
DB: 70x10

BB Standing military press: 75x6
85x5
95x2
-and did 1 set of db seated military press: 35x6

DB lateral raises: 20x9 (per arm)
25x4 (per arm)
You slacker !!!!!!! No legs for 2 weeks ... Methinks you should just drop the towel/pad and get used to it... I use to use a pad, then I tried it without and I've never thought about using one again, the weight feels so much more stable without one.


Posted by: AndrewSS

i didnt want to skip but when I left for chicago I couldnt get to it, then the week before hand bad luck prevented me, I had 2 times the weight room was closed un expectedly. Oh well, I have adjusted my routine to be done by friday so going anywhere for the weekend doesnt get in the way of working out


Posted by: Seanp156

my routine = monday, wednesday, friday... what was yours?


Posted by: AndrewSS

mine used to be: monday wednesday friday, now its monday, wednesday, thursday.


Posted by: AndrewSS

2/9/06 Chest and Triceps: Power week.

BB Flat bench: 135x5
145x2
125x6
135x4

^ kinda disapointed, although I have been doing well with DB flat benching... so its not all that bad. BB flat benching is probably one of my least favorite lifts and I have become fairly stagnant with it, I think maybe it might be hurting me to be using BB benching only once out of every 3 weeks since the other 2 weeks are DB flat bench. Any ideas?

BB Incline bench: 75x7 (way to easy)
95x6
115x4 (pb)

Dips: BW: 7
10x6
15x6
20x5 (pb)

DB Skullcrushers: 25x5
20x6
25x3

Bench dips: 45x7
45x7
45x7

Cable push downs: 60x5
50x8
60x4

- overall not a bad workout, I am a bit disapointed with my flat BB bench, but oh well. I was happy with my BB incline results and my dips.

*oh... I was swapping out the attachments on the machine I do cable pushdowns on, going over to another machine for the attachment I like to use for pushdowns, so anyway I go to clip it off and the braided metal cable was frayed alittle. I didnt notice so when I reached up I poked my hand with the metal, didnt really feel anything. I looked up at the cable, and there was some older dried blood on it.... pretty damn gross (hopefully no AIDS or hepatitus... LOL) So yeah, awesome, I tell the person at the desk and apparently it was reported but nobody did anything about it. Anyway, just a little thing that happend...


Posted by: Seanp156

Same with me... My BB bench seems to have stagnated... I'm going to use DB's only for a while... When I did Westside it seems to help a lot when I used incline DB Bench for 4-6 reps, and I was suprised when I switch to a BB for incline.

Lol dried blood on the equipment??? WTF? Did someone decide to slit their wrists there or something?

Nice job trying weighted dips

I'm about to leave for back/tri day today


Posted by: AndrewSS

heh, yeah this was my first week doing weighted dips... lol but anyway I liked them I plan to use that now. Yeah.. the blood was gross, especially since I cut myself right where someone else did on the cable. Have fun with back/tri day, I might do that too, switch my biceps to chest day and the triceps to back. Might make more sense.


Posted by: Seanp156

How the hell did you manage to cut youself on the cable machine? Anyway, I'm getting ready to leave now... Back in a while...


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
How the hell did you manage to cut youself on the cable machine? Anyway, I'm getting ready to leave now... Back in a while...
the cable was frayed by the clip and i didnt notice it when I switched the attachment, douchebag.


Posted by: AndrewSS

2/14/06 Chest and Biceps: Rep Range

DB Flat bench: 50x9
55x8 (pb)
50x7

DB Incline: 35x11
30x12
25x13

Dips: BWx9
BWx7
BWx7

BB curl: 45x10
55x8
50x8

DB Hammer curls: 25x14
30x12
30x12




Posted by: Seanp156

Purty good workout andrew.


Posted by: AndrewSS

^ only losers say "purty"


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS
^ only losers say "purty"
mmmmkay....


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
mmmmkay....




im just insecure


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS




im just insecure
Not to mention Emo... You should join BigDyl's "Emo Ninja Club"


Posted by: AndrewSS

2/16/06 Legs and ABS: Rep Range

(I didnt do shoulders today cause my left shoulder has been aggravated lately )

Squats: 155x9
165x7
1559

Leg extensions: 135x12
140x12
135x12

Leg curls: 60x11
55x10
50x7

Calves: machine raises: 115x15
DB raises: 65x14
Machine raises: 115x15
DB raises: 75x15

Decline situp: 25x12
Leg lifts: 12
Crunches: 35

^ did all those 3 with basically no rest in between

Decline situp: 25x12
Leg lifts: 12
Crunches: 30

^ no rest there either

Not a bad workout, I would have liked to do shoulders but my left shoulder is annoying me

*edit: I weighed myself and I am now 149.8lbs - I gained 2.7lbs since my last weigh in on 2/6/06. This is with the same clothes (socks, boxers, shorts, tshirt) and I about the same time of day... so yay seems like im gaining some, still damn skinny


Posted by: Seanp156

Methinks you should add romanian deadlifts, or stiff leg deadlifts on your leg day for your hams... BTW you're a hoe... You call yourself a 94/\/\3|2... pffftt...


Posted by: AndrewSS

*late journal entry, I didnt get to posting till now



2/17/06 Back and Triceps: Rep Range

Lever Rows: 65x6
75x5 (pb)
75x4

BB Rows: 45x12
105x10
100x10

Lat pulldowns: 110x12
115x10
110x9

^between 2 of the sets I did a quick set of pull ups, 5 for each 2 pull up sets.

BB Shrugs: 165x16
BB Shrugs: 175x15
DB Shrugs: 75x14 (slipping)
DB Shrugs: 80x14

Hyper extensions: 25x13
25x12
25x11

DB Skullcrushers: 20x10
20x9
20x8

Bench dips: 45x11
45x10

^ would have done a little more triceps but I was running late to class so I had to leave right then. Also these bench dips began to aggravate my left shoulder more. But now it doesnt annoy me


Posted by: Seanp156

Gee wiz, let's continue our personal conversation andrew !!! ....... Were the shrugs with a mixed grip or both overhand?


Posted by: AndrewSS

^ both overhand, lol our personal conversation hahah


Posted by: Seanp156

Nice,
165x16
175x15

both overhand seems pretty good grip wise.


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
Nice,
165x16
175x15

both overhand seems pretty good grip wise.
thanks sir, its super tough to get that high of weights on a day I have already done deadlifts, that day I didnt so it was easier on my hands.




Posted by: AndrewSS

2/21/06 Chest and Biceps: Shock

1. Superset: BB Flat bench: 125x7
120x9
DB Incline Bench: 35x9
35x8

2. Dropset: DB Flat bench: 45x9, 40x9, 35x6

3. Superset: Hammer DB curls: 35x14
40x10
Regular DB curls: 30x10
35x6

4. Dropset: BB curls: 45x10, 40x8, 35x9



*pretty good workout, however my left shoulder was a little annoying, it didnt really hurt ever, I could just feel it some... didnt make me confident, I dont want to push it so I sorta held back, especially on the incline bench. It is a bit odd, I wonder if I did something, but atleast it isnt horrible and painful, just a bit of a feel from the left should area I could feel... Oh and my BB flat benching is pretty sad... I could only do 125x7! I havnt progressed on flat BB benching forever, but my DB flat benching is doing ok... I dont get it




Posted by: Seanp156

Quote:
Originally Posted by AndrewSS
2/21/06 Chest and Biceps: Shock

1. Superset: BB Flat bench: 125x7
120x9
DB Incline Bench: 35x9
35x8

2. Dropset: DB Flat bench: 45x9, 40x9, 35x6

3. Superset: Hammer DB curls: 35x14
40x10
Regular DB curls: 30x10
35x6

4. Dropset: BB curls: 45x10, 40x8, 35x9



*pretty good workout, however my left shoulder was a little annoying, it didnt really hurt ever, I could just feel it some... didnt make me confident, I dont want to push it so I sorta held back, especially on the incline bench. It is a bit odd, I wonder if I did something, but atleast it isnt horrible and painful, just a bit of a feel from the left should area I could feel... Oh and my BB flat benching is pretty sad... I could only do 125x7! I havnt progressed on flat BB benching forever, but my DB flat benching is doing ok... I dont get it

What kind of grip are you using on flat BB bench??? middle finger on the ring or what? If you've been using the same grip for a long time, consider changing it... Also, you could do decline/incline BB.


Posted by: AndrewSS

^ I put my ring finger in the middle of the "ring" for a long while.


Posted by: Seanp156

Hrmm maybe try pinky at the ring for a while, and then even narrower later.

Wide grip pressing does start to bother my shoulder(s) after a while, so that could be where your pain originated from.


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
Hrmm maybe try pinky at the ring for a while, and then even narrower later.

Wide grip pressing does start to both my shoulder(s) after a while, so that could be where your pain originated from.
I will try that out then when I do BB flat benching next


Posted by: AndrewSS

2/23/06 Legs and Shoulders: Shock

Superset: "squat press": 250x10
290x9
leg curl: 50x10
leg curl: 55x8

Dropset: BB Squat: 145x10
135x10
120x8

Superset: calves: lever: 105x15
lever: 105x15
DB: 65x12
DB: 65x15

Dropset: DB Seated mil press: 40x8, 35x6, 30x6

Superset: DB Lateral raises: 15x12 (per arm)
20x10 (per arm)
DB Front raises: 20x16 (combined)
DB Front raises: 25x12 (combined)


** Good workout... the dropset of squats really really kicked my ass, I was so tired after that, ridiculous I was so light headed and out of breath, it took forever to calm down. Good workout though, I was surprised I felt so good doing the shoulders even though recently my left one has been a bit annoyed.




Posted by: Tom_B

That left shoulder doesn't sound too good .. sounds smiliar to mine. Then eventually mine just got to a point where I couldn't do any direct shoulder work and limiting Bench Pressing.
Do you do any rotator cuff exercises?? These helped me tons ...
Theres some really good info from Emma in This post here ....


Posted by: Seanp156

Quote:
Originally Posted by Tom_B
That left shoulder doesn't sound too good .. sounds smiliar to mine. Then eventually mine just got to a point where I couldn't do any direct shoulder work and limiting Bench Pressing.
Do you do any rotator cuff exercises?? These helped me tons ...
Theres some really good info from Emma in This post here ....
OMG, someone besides andrew and I posted in here... Yeah, I don't know what yours is andrew... My was a strain in the summer and I wasn't allowed to do direct shoulder work for about 4 weeks (or maybe it was more?), but a rotor cuff is more serious... What does the pain feel like exactly? Does it hurt when you're in position to do something like a pull-up or pull-down? Does it ever "pop" or "crack?"


Posted by: AndrewSS

Quote:
Originally Posted by Tom_B
That left shoulder doesn't sound too good .. sounds smiliar to mine. Then eventually mine just got to a point where I couldn't do any direct shoulder work and limiting Bench Pressing.
Do you do any rotator cuff exercises?? These helped me tons ...
Theres some really good info from Emma in This post here ....
Thanks for the input, um I dont do any rotator cuff exercises. I will look into that, I am gonna check out that link now, thanks.


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
OMG, someone besides andrew and I posted in here... Yeah, I don't know what yours in andrew... My was a strain in the summer and I wasn't allowed to do direct shoulder work for about 4 weeks (or maybe it was more?), but a rotor cuff is more serious... What does the pain feel like exactly? Does it hurt when you're in position to do something like a pull-up or pull-down? Does it ever "pop" or "crack?"
hah, yes

I dunno, my left shoulder isnt that bad as far as pain and strength really. I have noticed for a while some stuff like incline bench and what not strains my left side much faster than my right side, sometimes I would get a numbness down like the back of my triceps, but I cant remeber actual noteable pain from it. Just earlier this week the issue was a bit of numbness/aggravation for a while. It seems to be gone now, and has been for a few days, but regardless im still worried about it some. Certain postitions dont really aggravate it, but when I just move around my shoulders my left one seems to pop/crack some... so yeah...




Posted by: AndrewSS

I looked in that post, this link is good - I think I might try some of those rotator cuff exercises out... any other input from anyone?

heres the link: http://www.ruggedmag.com/index.php?type=Article&i=2&a=5


Posted by: Seanp156

A lot of those exercises are similar to what I did during physical therapy, so you it might be a good idea once a week... Haha, the guy's face on that site is so serious...

On things like L-Lateral Raise don't use anything over 20lbs... The point isn't to use a lot of weight, you'll probably want to start around 8 or so lbs...


Posted by: Tom_B

hahaha I'm mostly a lurker

For me all I do is 2x a week (Mon & Wed with my cardio) is 4 sets of the Upright External Rotations and 4 sets of the DB scaptions , keeping it light. It's Helped me ALOT -> theres no pain there anymore whatsoever.
haven't tried any of the other exercises ..
But Either way good luck! Hope they help somewhat!


Posted by: AndrewSS

^ Thanks


Posted by: AndrewSS

2/25/06 Back and Triceps: Shock

Superset: DB Rows: 50x10
55x8
BB Shrugs: 175x13
165x16

Dropset: Latpulldown: 100x13, 90x10, 80x8

Dropset: BB Rows: 95x14, 85x10, 75x10

Dropset: DB Skullcrushers: 20x15, 15x10, 10x11

Superset: Benchdips: 45x12
45x10
Cable Pushdowns: 60x10
50x10




Posted by: AndrewSS

2/28/06 Chest and Biceps: Power

BB flat bench: 135x6
145x4 (pb)
135x4

Butterfly machine: 80x9 (figuring what weight i should do)
100x6
110x5

Dips: 15x6
20x5
20x4

DB Curls: 30x14 (with both)
35x10 (with both)
35x8 (with both)

BB curls: 45x7
55x5

* Well, I am somewhat happy with my flat BB benching, I got 145x4 which was surprising and a PB, however I am pretty mad that my right shoulder began to hurt right after 135x6 on flat BB (form was ok to my knowledge) but yeah its ALWAYS been my left shoulder but today my right was annoyed... I dont get it, it was bad enough that even curls were aggravating it (top of the curl) ... very weird - my left shoulder wasnt annoyed really, just the right.

I did start the workout with some lateral raises (5lbs) to try to loosen up (lame attempt at rotary cuff work, I will start 2x next week) but yeah anyway im very surprised.... well atleast I did 145x4 today


Posted by: AndrewSS

3/2/06 - Back and Triceps: Power

Deadlifts: 165x6
195x5
215x4 (pb)

DB Rows: 55x6
60x6
65x4 (pb)

Lat Pulldowns: 110x6
120x5
120x4

^ in between the sets I did sets of pullups: for- 7, 6, 6

DB Shrugs: 65x10
75x8
70x8

DB Skullcrushers: 25x6
30x1
25x5
20x7

Pushdowns: 60x6
70x4
60x6


* good workout, although again my shoulders started to feel annoyed from this, I think I should take off next week, what do you think? I dunno this is starting to be pretty annoying, but yeah any advice would be nice - I will start up those exercises for the rotary cuff or whatever here very soon to help to train it some.

oh and I weighed in today at: 149.2 lbs


Posted by: Seanp156

Good w/o andrew... Wow 149, that's fairly high for you lately... Was that with shoes/clothes or just boxers etc? I dunno what to tell you about your shoulder, do what you're comfortable with I guess... If you get actual pain, I'd say probably take a week off... At least from and type of pressing movements.

Just a random question, why do you like DB skulls so much? They're alright for a change, but I don't really like them all that well...

I just think with a 4-6 rep range, weighted dips and CG bench would be better choices instead of purely isolation, or even normal skulls.


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
Good w/o andrew... Wow 149, that's fairly high for you lately... Was that with shoes/clothes or just boxers etc? I dunno what to tell you about your shoulder, do what you're comfortable with I guess... If you get actual pain, I'd say probably take a week off... At least from and type of pressing movements.

Just a random question, why do you like DB skulls so much? They're alright for a change, but I don't really like them all that well...

I just think with a 4-6 rep range, weighted dips and CG bench would be better choices instead of purely isolation, or even normal skulls.
I have always weighed with just t-shirt, shorts, boxers, and socks... just what I wear to workout, minus the shoes. Yeah I might take next week off, well I might do some stuff, just not what may affect the shoulders.

I do DB skulls because I kinda like them, but I guess I have done them several times in a row per week, maybe I could switch back to the BB kinds... I should start CG bench though, I never do that.




Posted by: Tom_B

If your really serious about your shoulder, I would take an entire month (one week isn't going to do it.) off direct shoulder work (Still able to do some light Lateral and Rear Delt Work), focusing on those rotator cuff exercises. Also take a look at the ratio of Pressing to pulling movements in your routine and make sure it's balanced. If your also are doing Any type of Incline Pressing I'd switch it over to a decline Plane for a while, and not hit complete failure on your sets (I'd also be apprehensive Of doing normal flat Bench pressing too..). I know it sucks and your not going to want to do it .. but trust me it's worth it, I've been in your position. You need to ask yourself what's more important. Getting out a couple more weeks of training and risk tearing something that's going take you off training for months and leave you with a life long problem, forever affecting your training. Or switch things up for a bit and get more balance/strength within your shoulders then getting back to training, stronger than ever. One step backwards, two steps forward.


Posted by: AndrewSS

Quote:
Originally Posted by Tom_B
If your really serious about your shoulder, I would take an entire month (one week isn't going to do it.) off direct shoulder work (Still able to do some light Lateral and Rear Delt Work), focusing on those rotator cuff exercises. Also take a look at the ratio of Pressing to pulling movements in your routine and make sure it's balanced. If your also are doing Any type of Incline Pressing I'd switch it over to a decline Plane for a while, and not hit complete failure on your sets (I'd also be apprehensive Of doing normal flat Bench pressing too..). I know it sucks and your not going to want to do it .. but trust me it's worth it, I've been in your position. You need to ask yourself what's more important. Getting out a couple more weeks of training and risk tearing something that's going take you off training for months and leave you with a life long problem, forever affecting your training. Or switch things up for a bit and get more balance/strength within your shoulders then getting back to training, stronger than ever. One step backwards, two steps forward.
Thanks for the post man, I agree I gotta take the shoulder problem seriously before I really mess mine up and truely regret it. I am going to think up exactly what I am going to do but yeah direct shoulder is done for like you said like a month. I might still do some flat bench - but very light weight if it feels ok. I will review those rotator cuff exercises and figure out a little routine. Finally would ya explain the push/pull ratio a bit more... like what exactly do you mean?

Again, thanks for your input


Posted by: AndrewSS

2/4/05 Legs: Power (no shoulder due to injury)

*I had to do this workout at my house (pretty good gym) because im back home on spring break (at school in indiana)... I was going to go to the world gym with Sean but it was closed before I could go so we worked out at my house.

Squat machine: 230x6
250x6
260x5

Leg Ext: 150x6
160x6
70x4

Leg curls: 60x6
70x6
80x4

Calveraises: lever: 150x8
DB: 50x15
lever: 150x10
DB: 50x10

Then 5min (yeah, should do longer... ) of stair master - got .65mi

Then some abs work.




Posted by: AndrewSS

2/7/06 Rotator cuff/shoulder conditioning and triceps then some abs: "rep range"

I did 3 sets of each of these exercises:

DB Upright external rotation (used 3 pounds)

L lateral raises (used 5lbs)

Cuban press (used a 15lb ezcurl BB)

DB Scaptions (used 5lbs)

I just did every set till I got a decent burn going. I think I like all these exercises, and will do them 2x a week, but I will probably rotate 1 of them each week to get it 3 workouts with 3 sets each per day I do them.

Triceps:

Close grip bench: 65x8 (I stopped cause I felt like my shoulder might be a little affected by it...)

BB Skullcrushers: 35x12, 55x8, 55x8

Pushdowns: 50x8, 50x8, 50x8

Then some abs stuff.


This week I will do legs like normal again, and hopefully back about like normal, its just chest and shoulders that are getting a rest really, and shoulders will be rested for a while I think besides the rotator cuff stuff for probably over 4 weeks, benching and chest work I will see about but I am taking them out for this week. Anyway I really hope nothing has been hurt badly and that I can get my shoulders healthy soon!




Posted by: Tom_B

Quote:
Originally Posted by AndrewSS
Thanks for the post man, I agree I gotta take the shoulder problem seriously before I really mess mine up and truely regret it. I am going to think up exactly what I am going to do but yeah direct shoulder is done for like you said like a month. I might still do some flat bench - but very light weight if it feels ok. I will review those rotator cuff exercises and figure out a little routine. Finally would ya explain the push/pull ratio a bit more... like what exactly do you mean?

Again, thanks for your input
The push / pull ratio is the ratio of Pushing to pull movements (through the shoulder joint) within your routine .. Like for instance Lets say in one workout you did -

Bench press
Bent over BB Rows
Incliene Db Press

The ratio of Push to pull movements is 2:1 ... becuase there's two push movements and one pull.
So make sure withith your routine the ratio is pretty balanced.

And no prob just hope the info helps


Posted by: Tom_B

Also I would cut down on the volume there ..
If your doing it twice a week I would do 6 - 8 sets TOTAL each session.


Posted by: AndrewSS

^ I gotcha, that day I was sorta figuring out what works, I will cut it down


Posted by: AndrewSS

3/10/06 Back and some rotator cuff workouts: (Rep range)

DB Rows: 50x10
50x9
50x9

Deadlifts: 155x9
165x8
170x8

BB Shrugs: 155x11
165x10
*stopped cause I thought I could feel my shoulder a bit

Lat pulldowns: 75x10
85x9
*stopped cause I thought I could feel my shoulder some.

DB Scaptions: 5x15
5x13

Cuban press: 15lb (ezcurl bb): x15
x20




Posted by: AndrewSS

from 3/14/06 Chest and triceps + rotator cuff stuff: Shock

Superset: Machine butterflys: 90x10
100x9
BB Decline bench press: 85x10
95x10

Dropset: BB flat bench: 95x11, 105x9, 95x6, 85x7

Superset: BB Skullcrushers: 45x9
45x8
Bench dips: 35x11
35x10

Rotator cuff stuff: L lateral raise (2 sets)
Cuban press (2sets)
DB External rotations (2sets)

weight: 148.5lbs I was expecting to be lighter my diet has been bad lately over spring break I was working and not eating enough.


Posted by: Seanp156

Geee wiz andrew... Geee wiz... Such an EPIC journal... Speaking of epic, i yeaourl for don of vyore, so fix it !


Posted by: AndrewSS

from 3/16/06: Legs - Shock

Dropset: BB Squats: 155x9, 135, 10, 125x10

Superset: Legcurl: 40x10
Squat press (like leg press): 230x9
Legcurl: 50x9
Squat press: 240x8

^by this point I was feeling pretty light headed and I felt nasuea, probably from dropset BB squats

Dropset: Calve raises: Lever: 100x15, DB 70x15, 100x13





Posted by: AndrewSS

3/19/06 Back : Shock

Dropset- BB Rows: 115x10, 105x10, 95x11

Superset- Lat pulldowns: 100x10
Deadlifts: 155x8
Lat pulldowns: 110x9
Deadlifts: 145x8

Dropset- BB Shrugs: 175x15, 155x13, 145x12




Posted by: Seanp156

How's the shoulder(s) feeling?


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
How's the shoulder(s) feeling?
they feel a lot better and real good... but I am fearful of doing heavy benching and incline... havnt gone heavy with those for a while due to the problems, I sure hope I can get back the confidence and not have anymore issues.




Posted by: AndrewSS

3/22/06: Legs - Abs - Rotator cuff exercises: Power

BB Squats: 175x6
185x4
165x6

Leg curls: 60x7
70x6
80x4

Leg Ext: 115x7
135x6
155x6

Calves: Lever: 135x12
DB: 75x15
Lever: 135x10
DB: 75x12

Abs work

Rotator cuff: DB Upright ext rotations: 5x15
5x17

L lateral raise: 5x15
5x20

Ok well... good workout


Posted by: Seanp156

No Stiff-leg deadlifts, or romanian deadlifts in your leg routine?


Posted by: AndrewSS

^ you doth think I should incorporate them... maybe I whilst.


Posted by: Seanp156

Yes, I do. I'm kind of, of the opinion that leg curls and leg extensions are useless... I'd rather do leg press and some type of deadlift for the hams in their place.


Posted by: AndrewSS

^ I see what youre saying, I usually dont get a whole lot out of extensions of curls, I suppose I will incorporate those in.


Posted by: AndrewSS

2/23/06: Chest and Biceps- Power

DB Flat bench: 50x6
55x6
55x4

Machine Butterflys: 120x5
120x5
110x5

DB Incline: 35x9
40x6
35x8

DB Curls: 25x12
35x10
35x8

"Ezcurl" BB curls: 55x7
65x5
65x4


Decent workout, I was scared with the incline so I stayed light (shoulders...) but I didnt really get pain in the shoulders ever I was pleased overall with my DB flat benching, shoulders felt pretty good, and I was doing ok. I didnt do any dips cause I decided to let the shoulders have them off. Ok well I am happier now with the improvement my shoulders have made, I just hope they continue to get better.


Posted by: Tom_B

Quote:
Originally Posted by AndrewSS
I just hope they continue to get better.
Yup they will! Just keep those rotator cuff exercises up and you'll be good in no time.


Posted by: AndrewSS

3/26/06: Back and Triceps: Power

Deadlifts: 185x5
205x5
225x4 (PB, barely made the 4th)

DB Rows: 60x6
65x5 (PB)
60x5

Pullups: 9 before pulldowns, 4 after pulldowns

Lat pulldowns: (diff machine then previous weeks) 115x6
130x5
115x6

Shrugs (grip is BAD): BB: 155x10
DB: 65x10
BB: 165x10

BB Skullcrushers: 55x6
65x5
55x6

Pushdowns: 60x7
70x4
60x5




Posted by: Seanp156

Good job on le deadlifts and rows you h03.... That is all...


Posted by: AndrewSS

3/30/06: Legs - Rep Range

Squats: 165x8
155x8
145x9

Squat machine: 250x10
290x8
310x8

Romanian deads (i hope i did em right): 95x10
95x10

legcurls: 60x9
60x9

calves: lever: 135x13
db: 70x12
lever: 135x12




Posted by: MJH

Hows P/RR/S treating you so far?


Posted by: AndrewSS

^ I like it so far, I have seemed to get good results so far.


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS
^ I like it so far, I have seemed to get good results so far.
Wow, a pretty in depth evaluation of the program huh?


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
Wow, a pretty in depth evaluation of the program huh?
Wow, a pretty funny thing to say you freaking douche




Posted by: AndrewSS

4/4/06: Back and Triceps - Shock

Superset: Deadlifts: 175x8
BB Rows: 115x8
Deadlifts: 165x8
BB Rows: 105x8

Dropset: BB Shrugs: 175x13, 155x12, 145x17, DB 60x12

Dropset: DB Rows: 55x8, 50x8, 45x8

Superset: Lat pulldown: 115x8
Pullups: 6
Latpulldow: 100x8
Pullups: 4

Dropset: Pushdowns: 60x10, 60x8, 50x8

Superset: Benchdips: 35x8
DB Skullcrushers: 25x4
Benchdips: 35x8
DB Skullcrushers: 20x7





Posted by: AndrewSS

4/5/06: Chest and Rotator cuff stuff - Shock

Dropset: Flat DB Bench: 55x8, 50x4, 45x5

Superset: DB Decline: 40x8
DB Incline: 35x9
DB Decline: 45x6
DB Incline: 40x8

Dropset: Butterfly machine: 90x8, 80x8, 70x9\

Rotator cuff stuff: DB Scaptions: 2 sets of 5lbs
DB External rotations: 2 sets of 5lbs

And then like 6min of stairmaster... yeah im a pussy




Posted by: Seanp156

Good looking workouts Andrew.... Meh, YOU don't really need to do cardio.


Posted by: AndrewSS

4/6/06: Legs and Biceps: Shock

Dropset:

BB Squats: 165x8, 155x8, 145x8

Superset:

Squat press machine: 270x9
leg curls: 60x9
squat press machine: 290x8
leg curls: 65x8

Dropset:

Calves: lever: 135x12, DB: 70x15, Lever: 135x12

Superset:

DB Curls: 35x9
BB Curls: 55x9
DB Curls: 35x8
BB Curls: 55x7


Anyway good workout, late post though (super busy weekend)




Posted by: Seanp156

Thuper buthy weekend huh?


Posted by: AndrewSS

^ yes sean... a "thuper buthy weekend"


Posted by: AndrewSS

4/11/06: Chest + Rotator cuff: power

BB bench:135x5
125x6
120x6

BB Incline: 85x3 (stopped because it kinda hurt my shoulder)

DB Incline: 35x7
40x6
45x5

Butterfly machine: 110x5
100x6
100x6

Dips: 15x5
10x6
10x5


Rotator cuff stuff...

L lateral rotations: 2 sets

Cuban press: 2 sets


Posted by: Seanp156

Hey bitch, good workout... I see you added some weight to dips. Oh.. and happy birthday too...........


Posted by: AndrewSS

4/14/06: Legs and biceps: power

6min of treadmill

BB Squat: 165x5
175x4
165x4

Leg press: 230x7
280x4 (going a bit deeper)
280x4

Stiff leg deadlifts: 135x6
135x6
145x5

calve raises: lever: 100x8
DB: 75x10
lever: 120x8

ez curl BB curls: 50x6
60x6
70x4

db hammer curls: 35x6
40x4
35x6

ABS: leg lifts 2 sets
crunches 2 sets

8min of biking, stretch


Posted by: Seanp156

Thuper Dooper workout andrew !


Posted by: AndrewSS

4/15/06: Back and triceps: Power

5min of bike

Rack deadlifts: 165x6
185x5
205x4

Lat pulldowns: 110x10
120x8
140x6

Pullups: 7 (reg wide grip)
7 (with the weird handle thing with two bars you hold onto perpendicular to my body)
5 (reg)

DB Rows: 50x6
55x5
50x6

BB Shrugs (finally with straps): 185x11
205x10
235x5
185x7

Skull crushers: 55x7
65x4
60x6

Pushdowns: 70x5
60x6
60x5




Posted by: Seanp156

I art confused... This is yesterday's workout, but I thought you already posted it...

and FYI those pullups are called "parallel grip pullups"


Posted by: Squaggleboggin

You have some pretty good workouts for someone your BW. Nice job, man. I love seeing other people around my age stick to their workouts. It's so much less annoying than my friends who keep quitting. Keep up the good work and keep piling on the plates!


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
I art confused... This is yesterday's workout, but I thought you already posted it...

and FYI those pullups are called "parallel grip pullups"
nah, I didnt get a chance to so I did late...

thanks for the pullup name


Posted by: AndrewSS

Quote:
Originally Posted by Squaggleboggin
You have some pretty good workouts for someone your BW. Nice job, man. I love seeing other people around my age stick to their workouts. It's so much less annoying than my friends who keep quitting. Keep up the good work and keep piling on the plates!
thanks for checking my journal out... finally someone besides sean posting... geeesh lol




Posted by: AndrewSS

4/19/06: Chest and rotator cuff conditioning: Rep Range

Butterfly machine: 100x9
110x8
100x7

BB flat bench: 125x8
120x9
115x6 (barely no rest interval from the 2nd-3rd set cause spotter had to go...)
115x6

DB Incline bench: 35x9
40x8
35x7

Dips: BWx9
10x5
BWx6


DB Scaptions: 2sets
DB external rotations: 2sets


I was actually pretty surprised with how good my chest found... pretty good


Posted by: Martinogdenbsx

nice frame bro,build on the top of it


Posted by: AndrewSS

just posting up my thread about a school project im doing, if you want to help check it out please:

http://www.ironmagazineforums.com/sh...ad.php?t=63758


Posted by: AndrewSS

4/23/06: Back and Triceps: Rep range

*I have only done 1 work out this rep range week so far (chest and rotator stuff) and then todays workout is the 2nd this week and its sunday... heh, well I decided to just do the 3rd rep range workout (legs and some biceps, rotator cuff) either tomorrow or tuesday... then take the rest of next week off as a little break. This week has been busy and next week will be too, its finals time at school... tomorrow-tuesday-wednesday are finals days, after that its time to go back home. I hope to start a decent bulking diet when I get back, hopefully I gain some good weight this summer. Anyway here is todays workout (which felt pretty good, a nice break from a kinda stressful finals week):

Deadlift: 175x9
185x8
175x8

cable rows: 100x10
115x8
100x8

lat pulldowns (cable machine): 100x9
pullups: BWx5 (wider than normal grip)
latpulldowns: 100x8
pullups: BWx4
lat pulldowns: 85x9

cable pushdowns: 60x10
60x8
50x9

DB skullcrushers: 25x5
20x6
15x8

BB Shrugs (no straps... grip baddd): 175x8
175x6
DB's: 65x13

i weighed myself: 146.8 lbs


Posted by: Seanp156

Where the hell are you workouts andrew?

Are you taking a week off and revamping your diet/routine?


Posted by: AndrewSS

5/3/06: Chest and some rotator cuff stuff: power

butterfly machine: 110x7
120x6
130x4

BB flat bench: 135x5
125x6
125x5

DB incline: 35x6
40x6
45x4

Dips: bwx7
10x5
15x4

cuban press-2 sets

db external rotations-2sets

well I took last week off, and then I didnt get to working out until today this week, I plan to get my other 2 days done this week still.

I have been a bit busy just getting back from school to home. But hopefully I develop a good routine and get into it good, my diet really needs to be taken care of though... lol

anyway, it felt good to actually workout tonight


Posted by: Seanp156

Wow, a workout


Posted by: AndrewSS

5/5/06: Legs + Triceps - Power

box squat: 175x6
195x6
215x3
195x4

stiff leg deadlift: 135x6
145x6
155x5

lying leg press: 110x6
130x5
130x4


skullcrushers: 65x5
60x6
60x5

pushdowns: 70x6
80x2
70x5
70x5




Posted by: Seanp156

Nice box squats andrew !


Posted by: AndrewSS

*update for an "old" workout

5/10/06: Back and Abs : Rep range


BB Rows: 115x10, 125x8, 125x8

DB Rows: 50x9, 50x8, 45x9

BB Shrugs: 185x12, 195x9, 185x9

4 sets of ABS work

*had to make it short because I was at home in the basement and it was like midnight - I didnt wanna piss off my parents from making too much noise (lat pull down is noisey and deadlifts).

* If it isnt obvious, I have been pretty damn bad the last few weeks about keeping my routine, I have been busier than I thought with work and etc, but now I have realized its gonna take more discipline than I thought... last week is hopefully my last "lazy" week, I hope to start a good diet and stay consistant now.... we will see!


Posted by: AndrewSS

5/14/06: Chest and Back - Shock

* I had to make today's workout a big one to make up for messing up most all of the week, oh well - next week I will get down to business... but the workout today felt good, it was a lot to do... probably not ideal to do so much , but oh well it felt good to actually workout hard. I felt like I needed to really make it a good one since i have been being a terd lately

Superset:
DB incline: 40x9
Butterfly mac: 95x10
DB incline: 45x8
Butterfly mac: 110x8

Dropset:
BB Flat bench: 125x8, 115x5, 105x5

Superset:
Dips: 10x9
DB flat bench: 45x5
Dips: 10x6
DB flat bench: 40x6

Superset:
Deadlifts: 165x10
cable rows: 75x10
deadlifts: 185x8
cable rows: 85x9
deadlifts: 175x8
cable rows: 95x9

*after that set ^ I was sooo tired, lightheaded and a bit nauseous

Dropset:
Lat pulldowns: 95x10, 105x8, 95x6

Dropset:
BB Shrugs: 175x13, 175x10, 155x11 (grip was really hard - tired and no straps)

--- then 4 quick sets of some rotator cuff conditioning.




Posted by: Seanp156

Andrew, you lazy little bitch, get your act together !!!


Posted by: AndrewSS

^ yes massa


Posted by: Seanp156

Here's my old bulking diet...

eg:
Meal #1
2 whole eggs + 4 egg whites
1-1.5 cups oatmeal (measured before cooking)
0.75 cups 2% cottage cheese
1 TBS Flax Oil (or oil mix)

Meal #2
Protein Drink:
1 scoop of Whey
2 scoops (0.66 cups total) oatmeal
2 tbs Natural PB
1 cup skim milk
1 banana AND strawberries

Meal #3
6 oz. chicken (before cooking)
10 oz. sweet potato, OR .75 cups rice, or .75 cups pearled barley
2 cups vegetables (broccoli, etc.)
1 tbs olive oil

Meal #4
Protein Drink:
1 scoops Protein,
2 scoops (0.66 cups total) oatmeal
1 cup skim milk
1 oz walnuts OR 2 tbs Natural PB
1 banana AND strawberries

Meal #5
6 oz. sirloin steak or lean meat
2 cups vegetables
10 oz potato
1 TBS Flax Oil (or oil mix)

Meal #6 (Non Training Days)
6-oz chicken breast (or canned tuna or salmon),
2 cups vegetables;
~10-14 almonds (unsalted of course!)

Meal #6 (Training Days)
1.5 cups cooked rice,
6 oz meat of choice (chicken, steak, tuna, or salmon)
1 cup vegetables,
1 Tbs Olive oil

HERE are the approximate totals for that:

http://img253.imageshack.us/my.php?image=fitday31vn.jpg

If it's hard to read, click it to zoom in. If you want, you can throw in snacks here and there such as a protein bar, or part of a sub sandwich to get the cals to around 4200-4400... My fav protein bars are the Met-Rx Protein Plus Chocolate Fudge (320 cals, 32g carbs, 32g protein, only 3g of sugar, and tastes great)


Posted by: AndrewSS

^ thanks sir


Posted by: AndrewSS

5/17/06: Triceps - Abs - shock

superset:

pushdowns: 50x10
closegrip bench: 65x10
pushdowns: 60x7
closegrip bench: 75x9

dropet: skullcrushers: 65x7, 55x7, 45x10

4 sets of abs stuff

stair master for 8min and did 1.07mi

* I tried to do DB seated military presses, I used 35db's for 5 and stopped cause my shoulder was feeling annoyed from it, I then used 30lb db's for 5 again and that was just as annoying... I dunno they just dont like to be stressed at all like that...


Posted by: AndrewSS

Well, im a douche bag... its been forever since I updated this. Well - I took last week off then the few weeks and what not before that I skipped a few workouts and obviously what I have done I havnt put in here... anyway I will get this week done I guess then I got vacation... when I get back I plan to get back into this after my stupidness.

Anyway, here is my last workout (working out tomorrow, hopefully - its gonna be busy depending on if the weather is nice (got a lot of yard work to do plus plan for the trip on saturday morning)

6/20/06: Legs and Triceps- Power

Squat machine (its in my basement, its ok): 180x8 (warmup and used to figure out how much I ought to use on this thing)
230x7
250x6
260x5

Calveraises: 100x10, 120x10, 120x10

Stiff leg deadlifts: 135x9, 135x8, 135x9

Leg extentions: 125x6, 135x6, 145x5

Pushdowns: 50x9, 60x5, 50x6

Skullcrushers: 65x6, 65x5, 55x7

Close grip bench: 65x10, 75x9, 85x9

4 sets of rotator cuff conditioning.


Posted by: Seanp156

Hey bitch, you're never going to win your upcoming bodybuilding competition with this slacker attitude !!! Get your bulking diet down and get to the gym !

At least you're doing something still. Are the shoulders still bothering you at all?


Posted by: AndrewSS

Finally, an update to my journal... after a large gap of recording my workouts, however my routine hasnt taken a huge hit, but its still not where it ought to be. Anyway here it is... oh and this is my first time in a long time doing BB Squats, I usually do legs @ home with this squat machine, but I was at the world gym with sean for the first time in a while so I could do a real squat.

8/23/06: Legs and Rotator cuff conditioning: Power

BB Squat: 165x5, 175x4, 165x5, 165x4

Stiff leg deadlift: 145x9, 155x8, 155x8

Lying squat machine: 100x8, 120x4, 110x6

Leg curls: 60x7, 70x5, 70x4

Then 4 sets of rotator cuff conditioning.




Posted by: Seanp156

I must say, tis not a bad vwerkiout.


Posted by: AndrewSS

8/26/06: Back & Shoulders - Power

With todays workout I tried out some light shoulder work to see how it feels, I didnt feel much of any discomfort from what I did, so hopefully I can get back to regular shoulder training.

Deadlifts: 185x6, 205x4, 195x4

Lat Pulldowns: 110x7, 110x6, 110x6

BB Rows: 95x10, 115x6, 115x5

Cable Rows: 100x7, 100x6, 105x5

Shrugs: 185x11, 185x10, 185x10

Seated BB Military Press: 65x6, 75x6, 75x4

Lateral DB Raises: 20x8 (started to irrate my left shoulder a little), 15x16, 15x16, 10x23




Posted by: Seanp156

OMG a vwerkiout update....


Posted by: fufu

lawl, real squats ftw.


Posted by: AndrewSS

8/29/06: Chest and Triceps - Shock

Dropset: BB Bench: 125x8, 115x7, 105x6

Superset: DB Incline: 45x8
Butterfly machine: 110x6
DB Incline: 45x6
Butterfly machine: 100x7

Dropset: Dips: 10x7, 7x4, BWx4

Superset: Pushdowns: 55x8
Close grip bench: 85x7
Pushdowns: 50x8
Close grip bench: 75x8

Dropset: Skullcrushers: 55x, 45x8, 35x7




Posted by: AndrewSS

8/31/06: Back + Rotator Cuff, Abs work: Shock

Superset: Deadlifts: 185x8
DB Rows: 50x9
Deadlifts: 175x8
DB Rows: 50x8

Dropset: Lat pulldowns: 100x11, 105x8, 100x7

Superset: Shrugs: 185x11
Seated Rows: 100x8
Shrugs: 185xx11
Seated Rows: 95x8

4 Sets of abs

3 Sets of rotator stuff




Posted by: Seanp156

Yeah, whatever asshole. You had a spicy chicken, medium fries, an apple pie, and a Sobe No Fear, so I don't want to hear it bitch. Plus you lift pussy ass weight too.


Posted by: AndrewSS

^ fux you bitch


Posted by: AndrewSS

9/6/06: Chest and Triceps: Power

*I am back @ school, I like there gym, and I am happy to use the better equipment here over my home stuff and paying $10 to use seans guest rate dealio @ the world gym back in columbus, however this christmas and next summer im not gonna be a retard and not sign up for the world gym so I should do better there.

Here it is:

BB Bench: 135x5, 135x4, 125x5, 125x5

DB Incline: 45x6, 50x4, 45x4

DB Decline: 45x5, 45x5, 45x4

Dips: 10x7, 15x4

Pushdowns: 60x7, 60x7

Skullcrushers: 55x5, 45x6

Weight: 143lbs... ugh I have lost too much weight, ugh - well I got steak and potatoes stuff in the crock pot thing in my room cooking - but anyway.




Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
9/6/06: Chest and Triceps: Power

*I am back @ school, I like there gym, and I am happy to use the better equipment here over my home stuff and paying $10 to use seans guest rate dealio @ the world gym back in columbus, however this christmas and next summer im not gonna be a retard and not sign up for the world gym so I should do better there.

Here it is:

BB Bench: 135x5, 135x4, 125x5, 125x5

DB Incline: 45x6, 50x4, 45x4

DB Decline: 45x5, 45x5, 45x4

Dips: 10x7, 15x4

Pushdowns: 60x7, 60x7

Skullcrushers: 55x5, 45x6

Weight: 143lbs... ugh I have lost too much weight, ugh - well I got steak and potatoes stuff in the crock pot thing in my room cooking - but anyway.
Good to hear you're actually going to sign up @ at vweourld jim in the winter and summer...

Not a bad workout I poseth, but why flat BB bench, incline DB, and decline DB? I'd only do 2 of those at most, and probably some shoulder work too, unless you do that on a different day.

143lbs huh? Damn, you were up higher than that for a while... I thought you weren't allowed to have a crock pot in your dorm room?


Posted by: AndrewSS

^ Yes, I think I need to do shoulders more now that they are feeling better... and yeah I guess that is too much of those 3.

Yah, 143 is a bit light - I think I hit 149lbs around april... they dont say anything about a crock pot


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
^ Yes, I think I need to do shoulders more now that they are feeling better... and yeah I guess that is too much of those 3.

Yah, 143 is a bit light - I think I hit 149lbs around april... they dont say anything about a crock pot
Nice, now you just can make tons of chicken, steak, taters, and veggies, throw them in the fridge and microwave them throughout the week... Or do they allow microwaves?


Posted by: AndrewSS

^ There is a microwave down the hall, so I have access just not in my room.


Posted by: AndrewSS

Well... gay - this is another time I make it down to the weight room to learn they are closed.... ugh I need to check the damn scedule everytime I go... =X


Posted by: AndrewSS

9/9/06: Back and Shoulders: Power

Deadlift: 185x6, 205x4, 215x4

DB Rows: 50x7, 55x6, 55x5

Lat pulldown: (not a cable and pulley type) 110x7, 120x6, 130x4

Pull ups: BWx7, BWx6, BWx5

DB Seated Mil Press: 30x8, 35x7, 40x5

DB Lateral Raise: 15x14, 20x10, 15x12 <-- those rep totals are counting both arms together.




Posted by: Seanp156

Pansy ass.


Posted by: AndrewSS

^ damn, you cant stop being an asshole to me... you suck


Posted by: Seanp156

lawl


Posted by: AndrewSS

yeah i bet its really funny huh....


Posted by: Seanp156

yes.... yes, it is.


Posted by: AndrewSS




Posted by: AndrewSS

9/12/06 Legs and Rotator: Shock

Dropset: BB Squat: 165x8, 145x8, 135x8

Superset: Stiffleg deadlift: 135x8
DB Lunges: 50x8
Stiffleg deadlift: 135x8


I had to finish after that, I thought my nausea and cramped legs would go away (caused when I completed the squat dropset) but it didnt. Ugh, I started to feel like I was gonna faint, I got dizzy and my eyes were a bit blurred or something.

I have had dropsets of BB squats do this to me before but it went away shortly and wasnt as severe. I wonder if my still pretty under trained legs (got skipped last week after only like 1 or 2 previous weeks that I did BB squat training during almost the whole summer) combined with the fact I had dinner only about 30min previous.

Anyway, I still kinda feel like poo... seans probably gonna call me a pussy and etc, so screw you in advance



Posted by: Seanp156

You pussy ass. I like the 13lbs SLDL's...


Posted by: AndrewSS

^ you sir, are a douchebag


Posted by: Seanp156

...... And this is news to who?


Posted by: AndrewSS

^ go away.


Posted by: AndrewSS

9/14/06: Chest and Triceps: Shock

Dropset: BB BenchL 135x6, 125x4, 115,x4 (my reps were way off, stupid me didnt drop enough, oh well)

Superset: DB Incline: 45x8
Dips: 15x8
DB Incline: 45x4
Dips: 10x5

Superset: Closegrip bench: 85x7
Skullcrushers: 55x8
Closegrip bench: 85x7
Skullcrushers: 55x6

Dropset: Pushdowns: 60x7, 50x8, 40x10


I think next week I will switch to a different split type, probably an upper/lower split, we will see...


Posted by: fufu

Do you go to the same gym as Seany poo?


Posted by: AndrewSS

^ lol, seany poo...

Currently I am at school in indiana and I use the gym here, when I am back at home I use my house equipment often and tried to make it out to the world gym with sean occasionally. I should have joined the world gym this summer but I wont do that again, I plan to join during christmas break and next summer break when I am back in columbus...




Posted by: fufu

Do it up!


Posted by: Seanp156

I like my new nickname........ NOT. God I hate this new thread view style...


Posted by: AndrewSS

^ I agree, I dont really like this new layout


Posted by: AndrewSS

9/18/06: Back + Shoulders: Shock

Superset: Deadlift: 175x9
DB Row: 50x8
Deadlift: 175x8
DB Row: 45x9

Superset: Latpulldowns: 110x10
BB Shrug: 185x12
Latpulldowns: 120x8
BB Shrugs: 185x11

Superset: DB Seated Mil Press: 35x10
Pullups: BWx6
DB Seated Mil Press: 40x8
Pullups: BWx6




Posted by: Seanp156

Looks like a nice quick vwerkuit.


Posted by: AndrewSS

^ ...... a comment thats not negative....


Posted by: Seanp156

Haha, I knew it...


Posted by: AndrewSS

^ omg... are you a detective?

get out of my yeournal, its way too l33t for you...


Posted by: Seanp156

Riiiiiiiiiiiiiiiiiiiiight...


Posted by: AndrewSS

Well, as you can tell I havnt updated for a while - I decided to take this week off and start of next week with a different routine... I am thinking an upper/lower routine.




Posted by: Seanp156

Geee wiz! Yay for upper/lower.


Posted by: AndrewSS

true story


Posted by: AndrewSS

Ugh, I just got back from GAY night class, gotta get a shake atleast or something for energy quick and fuggin figure out my routine... good going preparing.... lol


Posted by: Seanp156

Slackaaaaar.


Posted by: AndrewSS

^ stfu, I am going to workout in a min - time to start le uppearl lowearl


Posted by: AndrewSS

9/26/06: Upper 1

Chin-ups: 8sets x 3reps 75RI - BW used

Overhead press: 8sets x 3reps 75RI - 85lbs used

DB Flat Bench Press: 4sets x 10reps 45RI - 40lb DB's used (last set I failed @ 8 reps)

DB Rows: 4sets x 10reps 45RI - 40lb DB's used

Skull crushers: 4sets x 10reps 45RI - 45lbs used (last set I failed @ 8 reps)


Posted by: Seanp156

Nice, how'd the first workout feel? A bit different with timed RI's and trying to use the same weight the whole time?

The first few run throughs it'll take some getting used to knowing what weight you can use for all your sets.

On the chins you think you can add any weight or no? If they don't have a belt you could just put a DB between your feet.


Posted by: AndrewSS

^ pretty good, its different.

on the chins, I suppose I could add some weight.


Posted by: AndrewSS

off to the jim for lower 1


Posted by: Seanp156

Have phun.


Posted by: AndrewSS

9/28/06: Lower 1

Squats: 8sets 3reps @ 5RM - 75RI - 175lbs used

SLDL: 8sets 3reps @ 5RM - 75RI - 165lbs used

Leg press (not quite, our school has something, its called "squat press, its basically a leg press...): 4set 10reps @12RM - 45RI - 200lbs used

Crunches/decline situps: 4sets 10reps (2 sets per) (10lbs used for decline situps)




Posted by: Seanp156

Nice, nice... I art eager to go back to an upper lower routine again... I'm not sure if I'll do this one again, use the same exercises and change sets/reps/RI's, or if I'll use different exercises...


Posted by: AndrewSS

eye doth like it so far, I could see myself changing the exercises and/or reps and sets - but not for atleast a few weeks I poseth... however I already took out the decline bench press for flat DB bench on upper 1...


Posted by: AndrewSS

Sooo.... yeah I am a retard, I forgot AGAIN that my jim closes @ 5pm on saturday...


Posted by: Seanp156

Good job fatass... You're on your way to obesity.


Posted by: AndrewSS

^ you sir, are a douchebag


Posted by: AndrewSS

10/2/06: Upper 1

Overhead press: 8sets 3reps 75RI 5RM
90x6 sets then 85x2 remaining sets

Pullups: 8x4 75RI
BWx8

DB Rows: 4x10 45RI
40x4 (9 on 3rd and 8 on 4th )

DB Bench press: 40x3 (35 for the last set )

2 sets of close hand pushups... the gym was closing early so i had to do soemthing fast... oh well




Posted by: AndrewSS

Durrrr, I just realized that I did Upper 1 week 1 for both weeks... loller



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