Andy_Massaro

Hey guys, sorry about the new journal but its a new routine, so I figured I would start out fresh with a new journal.

heres the routine

Torso:
Bench Press x 3
DB Bent-Over Row x 3
Behind Neck Press x 3
Barbell Shrug x 3
Twisting Crunch x 1 ( to failure )

Legs :
Squat x 3
Hamstring Curls x 3
Barbell Calf Raise x 3
Close Grip Bench Press x 3
Hammer Curls x 3

I also have 2 friends who are going to be working out with me, we'll see how the routine goes..

any comments/criticisms/questions are welcome

....I'll be back..

- Andy

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

TJ Cline

Behind Neck Press or any behind the neck exercise are very damaging to the shoulder joint and!!!! do not build the muscle any better or differant than doing it in front of the neck.

Andy_Massaro

oh alright thanks man

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Andy_Massaro

today wasnt as productive as i'd liked but im still trying to get used to my new routine

Torso:
Bench Press 60lbs @ 12, 80 lbs @ 12, 80 lbs @ 10
DB Bent-Over Row 30 lbs @ 12 ( each arm ), 30 lbs @ 12 ( 12 each arm )
Shoulder DB Press 30 lbs @ 5, gave up on these, gotta find a new workout, the lightest dumbell I have for now is 30lbs, cant shoulder press those yet..any suggestions are welcome
Barbell Shrug 80 lbs @ 12, 80 lbs @ 12
Twisting Crunch, declined didnt count did about 2.5 minutes worth of constant tension, I kept crunching till I could barely breath anymore so I think that was the most productive part of the workout

Overall W/O rating - haha

see you guys later

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Archangel

I like the routine, very similiar to one I am currently experimenting with!!! Keep at it Brother Massaro!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

Excellent point!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Andy_Massaro

haha nice man

thanks for the motivation

see ya round

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Andy_Massaro

today's workout :

Squat 50 lbs @ 12, 70 lbs @ 12, 70 lbs @ 12 still a little trouble with proper form, I'll take a video next workout and have you guys voice off on the form..
Hamstring Curls 40 lbs @ 12, 50 lbs @ 10, 50 lbs @ 10.. never seize to challenge me, especially because I've slowed my reps down alot
Barbell Calf Raise 70 lbs @ 12, 70 lbs @ 12, 70 lbs @ 12.. gonna start off with something like 90 next leg day
Close Grip Bench Press 50 lbs @ 12, 50 lbs @ 12, 50 lbs @ 12, was def. feeling the triceps on the last set, i just managed to squeeze out the last two reps with a little huffing and puffing
Hammer Curls 30 lbs @ 12 ( 6 each arm ), 30 lbs @ 12 ( 6 each arm ), 30 lbs @ 12 ( 6 each arm ) .. the curls werent so effective, after every set of the curls I felt as if the left bicep was getting more of a workout than the right one but I think its just because I'm right handed..I dunno, well have to see if this happens again next time..

PWO : GNC mega whey vanilla mixed with 12 oz milk

they get grosser everytime i make them haha

but overall the workout was productive, felt great

lately I've been slowing down my reps ALOT so hopefully that will help out my form

anyways I'll keep you guys posted on my progression

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Archangel

w/o looks good Brother Massaro, keep it up, you'll reach your goals in no time!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Andy_Massaro

thanks my man, you too

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Archangel

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Andy_Massaro

changed around the routine a little..

today's workout :

Warm up - 10 - 15 minute jog around the neighborhood, damn it gets colder every time I go outside !

Bench Press 60lbs @ 12, 60 lbs @ 12, 60 lbs @ 12
DB Bent-Over Row 30 lbs @ 12 ( each arm ), 30 lbs @ 12 ( 12 each arm )
Upright Row - 50 lbs @ 12, 50 lbs @ 12, 50 lbs @ 10 ( i did the last two reps but they were with a little momentum on account of the phone ringing and my concentration broken haha )
Incline DB Press 30lb dumbells @ 12, 30lb dumbells @ 12, 30lb dumbells @ 12
Twisting Crunch, declined, 4 minutes of non-stop tension on the abs , thank god for headphones..im still shaking from the abs part haha

I think I'm going to cut back and leave a day of rest in between workouts,I thought I could handle it but this workout was extremely tiring..I drank like a gallon of water during the workout, I drank at least 4 oz. of water at every RI lol

I like having my Sundays for rest because I usually play football with a bunch of guys around the neighborhood and that drains me .. so what I will do is I'll do legs tommorow then take Saturday and Sunday off then start with torso on Monday, do legs Tuesday, rest Wednesday, do torso Thursday then do legs Friday and follow that schedule..

but now I have to go cram for midterms.. so wish me luck!

haha see you guys later

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Andy_Massaro

oh yeah btw

PWO :

GNC Mega Whey blended with milk and ice cream

quaker instant oatmeal 1 packet..cinnamon spice i know not so nutritious but it has carbs so yeah

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Andy_Massaro

sorry guys, havent updated in a while.. its ok though most ppl dont really read this anyway..

anyways

Warm up - stretch, quick 4 minute jog around the neighborhood

Bench Press
12@60lbs
12@80lbs
9@80lbs
DB Bent Over Row(48 reps altogether)
12@30lbs
12@30lbs
Upright Row
12@50lbs
10@50lbs
8@50lbs
Incline DB Press
12@30lbs
12@30lbs
12@30lbs

no crunches today, made the mistake of eating a little too much pre workout

PWO - GNC Mega Whey, Gatorade Mix

workout was very draining.. alot of energy, my workout partner were feeding off of each other.. i lost my voice because we were screaming so loud at each other, pushing each other lol it was good

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Andy_Massaro

Legs

So I burnt a new cd for my workout...Eye of the Tiger is the first track followed out by some fort minor and other rap..

Warm Up : Streching, Jog around the neighborhood for a good 10 - 15 minutes.. ( gotta love that damn eye of the tiger )

Squats
12@70lbs
12@90lbs
12@90lbs
- gonna start off with 90lbs next leg day
Calf Raise
12@90lbs
12@90lbs
Deadlift
12@90lbs
12@90lbs
- finally starting to get the form, I think so at least..I've been switching around from variation to variation but finally found one I like and feels right
Hamstring Curls
12@40lbs
12@50lbs ( alot of trouble for some reason )
12@50lbs
Close Grip Bench Press
12@50lbs
12@50lbs
12@70lbs
- gonna go for 1 set of 50 lbs, then shoot for 2 sets of 70 lbs next time
Hammer Curls
12@30lbs
12@30lbs
12@30lbs

exhasted afterwards

PWO - GNC Mega Whey mixed with Gatorade galcier freeze
gross, gagged a few times while chugging it.. never listening to my dad again haha

good workout

ill be back tommorow with an update

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Andy_Massaro

workout pretty much sucked.. my partner was in a rush to workout so I couldn't comfortably warm up

Squat
70 lbs@12
70 lbs@12
90lbs@12

Calf Raise
90lbs@12
90lbs@12

Deadlift
70lbs@12
90lbs@12

Hamstring Curls
40lbs@12
50lbs@12
50lbs@12

Close Grip Bench Press
70lbs@12
70lbs@12
70lbs@12

Hammer Curls
30lbs@12
30lbs@12
30lbs@12

pwo shake creamsicle style
8oz orange juice
4oz water
protein mega whey gnc vanilla

not bad, a little less orange juice and a little more water would make it a good mix

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Andy_Massaro

Time to Switch it up a bit, trying to construct a new routine to better suit my schedule.. i workout 4 days a week so instead of a 2 day split im going for a 4 so i have more time to isolate muscles and such

Chest -
Bench Press
DB Bench Press
Decline DB Flys

Back -
Barbell Bent Row
DB Lying Row
DB Bent Row
Barbell Lying Rear Delt Row

Legs -
Back Squats
Leg Extensions
Deadlift
Hamstring Curls
Calf Raises

Delts, Arms, Abs -
Close Grip Bench Press
Incline DB Curls
DB Arnold Press
Upright Row
Crunches
Reverse Crunch


thats my routine so far.. comments/criticisms always welcome

thanks

andy_massaro

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Andy_Massaro

today was chest

bench press
60lbs@12
80lbs@12
100lbs@6

very excited about the triple digit bench finally

db bench press
30lbs@12
30lbs@12
30lbs@12

didnt do fly's wasnt feeling it...im changing my db flys to regular flys because i have the fly extension for my bench.

tommorow is back

2 kids are coming to workout with me so well see how that goes..

goodnight everyone time for bed

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

P-funk

looks good in here.

How long have you been working out?

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Looking for online training/coaching/consulting? --> Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Archangel

Lookin like a champ in here Brother Massaro, keep it up!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

Good to see someone your age taking themselves seriously. Keep it up!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Andy_Massaro

p-funk - thanks i just started seriously working out about 3 weeks ago

arch - always a pleasure to see your motivation

pylon - thanks

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Andy_Massaro

back day sucked

gotta reconstruct the exercises..

Barbell Bent Row
40lbs@12
60lbs@10
40lbs@12

first two sets were very poor form..last set was decent



DB Bent Row

30lbs@12 ( each arm )
30lbs@12 ( each arm )

any suggestions for more back exercises are welcome

i cant do DB Lying Row or Barbell Lying Rear Delt Row because my bench isnt suitable for that stuff haha

alright pce

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Pylon

Without knowing your equipment, it sounds like you are working at home, limited set, right? How about rear laterals? (Like a BO DB row, but arms stay more or less straight and go out to the sides.) They will hit you lats pretty good.

What else do you have access to?

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Andy_Massaro

I actually have a lat pulldown extension, although it can only fit around 40-50lbs on it, its not much of a workout because the extension sucks so i cant really use that

i have dumbells, a bench and thats about it haha

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates