Andalite's PowerBuilding Journal Part 1

[Andalite]

Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 1


Workout:-

Incline Bench Press = 3 sets x 10 reps x 120 lbs (55 kgs)

Pull-ups = 5 + 3 + 2 + 1 = 11

Military Press = 3 sets x 3 reps x 110 lbs (50 kgs)

Upper Back Machine = 2 sets x 10 reps x 110 lbs (50 kgs)​

TOTAL POUNDAGE:-

W1 --->>> 8,847 lbs​

Overall Impression:-

went and worked out early morning today. weight has gone up to 187 lbs (85 kgs) finally. im happy.

workout was ok.

Incline Bench Press: felt very very tough. i havent done more than 5 reps for the bench press in a long time so i was out of breath a LOT and it fucking took everything in me not to give up lol. i hate high rep work. next week, it will be 4x10x120.

Pull-ups: felt strong. dead hang pull ups.

Military Press: i dunno but i feel ive gotten weaker on these or the fact that my upper chest was bursting after those inclines, these numbers sufered. either way, ill get strong on them in due time. next week it will be 3x4, then 3x5 then 4x5 and then 5x5. or i might do 4x4 and then 5x5. ideally i would love 4x4 then 5x5. lets hope.

Upper-Back Machine: felt good doing it.

alright ppl, i hope everyone is having a good week. see y'all tomorrow. im going to sleep. i slept for only 4 hours last night (i party a lot in mumbai - and by party i mean pubbing)

stay safe everyone
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[Andalite]

Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 1


Workout:-

Squats = 3 sets x 10 reps x 200 lbs (90 kgs)

Keystone Deadlifts = 3 sets x 6 reps x 200 lbs (90 kgs)

Dumbbell Swings = 2 sets x 12 reps x 40 lbs (20 kgs)

Leg Press super set with Leg Curls = 1 set x 10 reps x 330 lbs (150 kgs) and 1 set x 10 reps x 70 lbs (35 kgs)

Lat Pull-Down Sit-Ups = 1 set x 10 reps x 70 lbs (35 kgs)

Decline Sit-Ups (Weighted) = 1 set x 10 reps x 10 lbs (5 kgs)​

TOTAL POUNDAGE:-

W1 --->>> 14,560 lbs​

Overall Impression:-

i cant believe i got such large poundages.

Squat: felt really easy. next week i am gonna attempt either a 4x10 or 5x10 with 200 lbs. im pretty happy about this actually

Keystone Deadlifts: felt great on my hammies and my glutes. im still sore right now.

Dumbbell Swings: did them for the first time today. felt great. im a little afraid that all this leg work is going to affect performance. i hate it when that happens.

Leg Press and Leg Curl superset: light and easy. almost like a cool down thing. well, not the leg curls....my hams were pumped. i think my legs have grown a LOT....atleast, thats what my gf says....

Ab work: i didnt skip it this time. im glad i did it. i need to develop the core.

Overall Impression: i am happy
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[Andalite]

hey. update. i went for a vacation. i am back now. im not too well. i think i have lost some weight ebcause of that. hopefully will get it back. will workout from tuesday. have a great week everyone

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 3


Workout:-

Squats = 3 sets x 3 reps x 275 lbs (125 kgs)

Good Mornings = 3 sets x 5 reps x 110 lbs (50 kgs)

Step-ups from below parallel = 3 sets x 5 reps x 185 lbs (90 kgs)

Glute Ham Raises = n/a​

TOTAL POUNDAGE:-

W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs​

Overall Impression:-

quite a few things of note. i had fever today when i went to workout. add to that a cough and a cold. im fine now however.

squats: good form all over. it felt amazing!

good mornings: reduced the weight because i went all the way to parallel. felt very different but im liking this exercise

step-ups: same old same old

GHRs: i still dont know how to do this. i need to figure out what to do to substitute this exercise with.

overall: great workout
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[Andalite]

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 3

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Pin Press from Bottom = 4 sets x 6 reps x 135 lbs (60 kgs)

JS Rows = 3 sets x 6 reps x 155 lbs (70 kgs)

Front Plate Raise = 2 sets x 15 reps x 25 lbs (10 kgs)

Seated Dumbbell Curls = 2 sets x 9 reps x 30 lbs (14 kgs)

Pulley Push Downs = 1 set x 20 reps x 30 lbs (15 kgs)​

TOTAL POUNDAGE:-

W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs​

Overall Impression:-

i decided to do monday's session today because i missed monday's workout. i have fallen very ill and am under a lot of medication so i am wondering how i was able to lift so heavy today. i am glad i was still able to progress. feels good. in these last 2-3 days i have lost 5 lbs. i was on a shitty diet till today but i finally managed to get in the right amount of protein, etc. so all is well. i should recover in another 2 days. hopefully. my shoulder is feeling a little wierd though. left shoulder. im a little concerned about this. perhaps doing my rehab tomorrow might help. i think my tiny shoulder muscles are a little sore thats it.

as for the workout, it was good.

Bench Press: good form

Pin Press: chest was toasted lol

JS Rows: felt great as always!

Plate Raises: made the shoulder feel better. not 100% as yet but close. like 70% from 20%. so im happy. tomorrow's rehab will make it go to either 100% or 20% again. i hope the former.

Curls and Extensions: boring stuff. just glad i progressed haha my arms are looking awesome now!

Overall: going to see Pirates III tomorrow morning. should be fun. workout was fun too. hope everyone is having a good week and thanks for reading!​

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 3


Workout:-

Squats = 2 sets x 10 reps x 200 lbs (90 kgs)

Keystone Deadlifts = 5 sets x 5 reps x 200 lbs (90 kgs)

Dumbbell Swings = 2 sets x 15 reps x 50 lbs (24 kgs)

Leg Press super set with Leg Curls = 1 set x 15 reps x 330 lbs (150 kgs) and 1 set x 12 reps x 80 lbs (40 kgs)

Side Bends = 2 sets x 15 reps x 35 lbs (16 kgs)

Hyperextensions = 1 set x 15 reps x BW​

TOTAL POUNDAGE:-

W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs​

Overall Impression:-

havent gotten fully well yet. still under medication.

squats: should have done 4x10 but doing high rep squats is really killing me. i gave up at 2 sets. i could have done 3 but i had a coke a while before my workout and i had a massive heartburn throughout the entire workout which didnt help me one bit.

key stone deadlifts: i compensated for the lesser amount of squats by doing 5x5 = 25 reps instead of 3x6 = 18 reps.

dumbbell swings: felt really good except on set 2 i almost puked.

leg press + leg curls superset: very tiring. my ROM on leg press wasnt 100% and i dont intend for it to be that way either. the workout prior to this is enough lol

diet: eating has improved since yesterday. maybe the coke caused the heartburn maybe it didnt. i have no clue. either way, im not having any coke prior to my workout again. maybe the combination of coke and a banana did not work.

overall: good workout. glad the poundages increased.

have a good weekend everyone and thanks for reading
​

 

[Andalite]

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 4

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Pin Press from Bottom = 6 sets x 3 reps x 155 lbs (70 kgs)

JS Rows = 3 sets x 7 reps x 155 lbs (70 kgs)

Front Plate Raise = 4 sets x 8 reps x 30 lbs (15 kgs)

Seated Dumbbell Curls = 2 sets x 10 reps x 30 lbs (14 kgs)

Decline Tricep Box Extensions taking into account only added plates to the box = 3 sets x 10 reps x 30 lbs (15 kgs)​

TOTAL POUNDAGE:-

W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs​

Overall Impression:-

good workout.

Bench Press: my strength on this is slightly dwindling due to my sickness, etc. i should get better at this next week. that is the goal lol

Pin Press: decided to increase the weight. next week i will do 7x3 with 155 and then the week after i will do 8x3. after that is 10x3 then increase the weight by 5 kgs or so. this is all tentative. all that is sure is that next week is 7x3 and the week after its 8x3.

JS Rows: felt awesome. new PR for sure haha. next week im gonna be doing 165 lbs (75 kgs) for either 3x5. i am keeping my fingers crossed!

Front Plate Raise: im finding it difficult to progress on this so well, decided to do low reps, more sets and add weight. triple progression. felt great.

Bicep/Tricep Stuff: im gonna wear elbow sleeves when i do these decline tricep extensions because i go all the way down way past my head on these and my elbow joint hurts like a bitch an hour or so after. its still hurting. probably will be sore tomorrow morning (its midnight here). for bicep curls: time to test the 16s haha

Diet: diet has been great off late (im getting in over 300 g of protein with only 50 from whey and having almost 6-8 litres of water per day). ive started ZMAs, etc. im feeling much better. post and pre-workout nutrition has improved greatly. from eating nothing i am eating some pretty good food now. i finally have started eating oatmeal haha....

Overall: im happy. the only sad thing is that my bench press was difficult. it should be fine next week. if it isnt, im gonna be pissed haha....!!! but today was great. im very happy with the workload. i want to hit 20,000 lbs sometime this vacation ahahaha that is, without having to do GVT

stay safe everyone, thanks for reading and have a great week ahead y'all ​

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 4


Workout:-

Squats = 1 set x 1 rep x 275 lbs (125 kgs)

Good Mornings = 3 sets x 6 reps x 110 lbs (50 kgs)

Step-ups from below parallel = 3 sets x 7 reps x 185 lbs (90 kgs)

Glute Ham Raises = 3 sets x 5 reps x BW

Lat Sit-Ups = 3 sets x 10 reps x 77 lbs (35 kgs)

Crunches = 2 sets x 15 reps x BW

Hyperextensions = 1 set x 10 reps

Calf Raises on Leg Press DC Style = 4 sets x 25 reps x 220 lbs (100 kgs)​

TOTAL POUNDAGE:-

W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs​

Overall Impression:-

bodyweight is finally up 1 kgs. i am now 83 kgs clean which means 183 lbs. unfortunately, i only got 4 hours of sleep last night and i wasnt feeling very happy today. probably why my squats were a disaster.

Squats: i dunno why but after the first rep i was like "fuck this, im not in the mood". maybe it was 17+ weeks of regular squatting catching up on me, maybe it was me just being lazy, maybe it was me coming off the medication for my illness, maybe it was because i was still sore from last friday, maybe i was just being a coward, maybe it was all of this put together. i regret doing only 1 set. next week i will come what may hit 275 for 3x3. no matter what. i have an idea about this actually. it just occured to me: i do 3x3x275 next week, then 3x4x275 then 3x5x275 then 4x5x275 and then 5x5x275. there we go. my goal for this summer: 5x5 with 275. then ill be happy haha.

Good Mornings: felt good. did them to perfection. next week will be 3x7x110 then 3x5x120. so im happy. i cant imagine however how ppl do 315 for 8+ reps on this. damn, i have a long long way to go.

Step-ups: felt good. progressed on these a little bit. thankfully.

Glute Ham Raises: FINALLY! managed to do them on my bench press lol. felt very wierd doing them. i hope by doing them often i can get better at them. right now, i wasnt doing them clean. i did take a little help from the ground every now and then.

All the other accessory bullshit: ab work felt good. ive been slacking off a lot on this. i did the calf raises because i have 14.3" calves under 26" thighs. hell, even my arms are bigger. hypers felt good too. did tons of stretching today.

Diet: fantastic diet. too bad it didnt reflect in the workout. i wish it had.

Overall: very unhappy with the squats. otherwise workout was fine. i saw shrek 3 today. 10:00 am show. very cute movie. i liked it a lot. next in line is Ocean's thirteen. releasing in india june 8th.

hope everyone is having a good week. stay safe everyone and thanks for reading!
​

 

[Andalite]

Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 4


Workout:-

Military Press = 3 sets x 5 reps x 110 lbs (50 kgs)

Pull-ups = 5 + 3 + 3 + 3 = 14

Standing Dumbbell Shoulder Press = 2 sets x 3 reps x 55 lbs (24 kgs)

Upper Back Machine = 2 sets x 10 reps x 135 lbs (60 kgs)

Incline Press = 4 sets x 8 reps x 110 lbs (50 kgs)

Lat Pull Downs = 2 sets x 8 reps x 155 lbs (70 kgs)​

TOTAL POUNDAGE:-

W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs​

Overall Impression:-

good workout. a "bodybuilding" workout haha

Military Press: awesome! haha

Pull-ups: surprised myself with this. finally. i held my breath on every set and apparently it helped

Standing Dumbbell Shoulder Press: i wanted to get over my phobia for these. so well.....it worked

Upper Back Machine: felt awesome!

Incline Bench Press: i wanted to do 1 more pusing and 1 more pulling movement so i added this in. felt great. i like doing these after military presses. military presses rock!

Lat Pull Downs: doing them after such a long time. last time i did these i was on DC Training haha.....they felt great. i could have done a few more but i didnt want to be wiped out.

Diet: reflected in my workload capacity. i was brimming with energy

Overall: i had a lot left in my after this workout. so that means i can progress more on this haha. im happy going to see ocean's 13 tomorrow.

hope everyone is having a good week. thanks for reading y'all and stay safe

ps: i saw a movie called "My Cousing Vinny" on DVD and i loved it. just letting y'all know....along with resident evil apocolypse, 24 days later and the goodfellas (i saw these for the 4th or 5th time lol)

anyways, peace everyone!



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[Andalite]

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 5

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

JS Rows = 3 sets x 5 reps x 165 lbs (75 kgs)

Pin Press from Bottom = 4 sets x 4 reps x 145 lbs (65 kgs)

Paused JS Rows = 4 sets x 6 reps x 110 lbs (50 kgs)

Front Plate Raise = 2 sets x 8 reps x 30 lbs (15 kgs)​

TOTAL POUNDAGE:-

W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs​

Overall Impression:-

good workout.

Bench Press: got it all. thankfully.

JS Rows: felt good. i think i may need to reset on these soon. im not able to make them touch my chest as easily as i should. or maybe today was just a shitty day. lets see.

Pin Press: made a few changes. 8x3 was way too much volume. i did 4x4 today. next time its 4x5. then 4x6. seems a better way to progress IMO.

Paused JS Rows: felt great. next week its 4x7.

Front Plate Raise: i wasnt gonna do this but then i thought "ahh..what the heck"

Diet: im happy with the diet. everything seems to be in order. i ate so much for lunch my stomach was popping out. and i was the same after dinner haha. i finally hit a bodyweight of 85 kgs today. me happy. i got back the 5 kgs i had lost. i think. maybe im just fat now haha

Overall: me happy

stay safe everyone, thanks for reading and have a great week ahead y'all ​