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

[Seanp156]

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

 

[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

 

[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

 

[Seanp156]

How's the shoulder(s) feeling?

 

[AndrewSS]

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.

 

[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

 

[Seanp156]

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

 

[AndrewSS]

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

 

[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.

 

[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.

 

[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.

 

[Tom_B]

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.

 

[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

 

[Seanp156]

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

 

[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

 

[MJH]

Hows P/RR/S treating you so far?

 

[AndrewSS]

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

 

[Seanp156]

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

Wow, a pretty in depth evaluation of the program huh?

 

[AndrewSS]

Wow, a pretty in depth evaluation of the program huh?

Wow, a pretty funny thing to say you freaking douche

 

[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

 

[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

 

[Seanp156]

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

 

[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)

 

[Seanp156]

Thuper buthy weekend huh?

 

[AndrewSS]

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

 

[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

 

[Seanp156]

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

 

[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

 

[Seanp156]

Thuper Dooper workout andrew !

 

[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