I art confused... This is yesterday's workout, but I thought you already posted it...
and FYI those pullups are called "parallel grip pullups"
and FYI those pullups are called "parallel grip pullups"
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Finally... I made my journal - time to bulk0rZ
- Thread starter AndrewSS
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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!
Seanp156 said: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
Squaggleboggin said:
thanks for checking my journal out... finally someone besides sean posting... geeesh lol
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
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
nice frame bro,build on the top of it
just posting up my thread about a school project im doing, if you want to help check it out please:
http://www.ironmagazineforums.com/showthread.php?t=63758
http://www.ironmagazineforums.com/showthread.php?t=63758
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
*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
Where the hell are you workouts andrew? 
Are you taking a week off and revamping your diet/routine?
Are you taking a week off and revamping your diet/routine?
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
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
Wow, a workout 
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
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
Nice box squats andrew !
*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!
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!
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.
* 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.
Andrew, you lazy little bitch, get your act together !!!
^ yes massa
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)
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)
^ thanks sir 
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...
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...
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.
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.
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?
At least you're doing something still. Are the shoulders still bothering you at all?
update
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.
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.
I must say, tis not a bad vwerkiout.
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
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
OMG a vwerkiout update....
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
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
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
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
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.
