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silver_shadow
New member
Re: Andalite's Rehab Journal for Strength
yep, it definitely takes some time getting used to.
yep, it definitely takes some time getting used to.
Andalite's PowerBuilding Journal Part 1
- Thread starter Andalite
- Start date
SgtSlaughter
New member
Re: Andalite's Rehab Journal for Strength
You'll get the hang of the bench, takes time.
Squat was great. lol... another speed rep lifter like myself
I constantly remind myself to slow the hell down... damn ADD.
You'll get the hang of the bench, takes time.
Squat was great. lol... another speed rep lifter like myself
I constantly remind myself to slow the hell down... damn ADD.
Andalite
Elite Bodybuilder
Re: Andalite's Rehab Journal for Strength
yeah....more freuqency should help
haha.....actually, im a much slower lifter....i like a short pause at the bottom...but unfortunately in this lift i didnt place my feet in the best position and i was too lazy to take a second video..
i actually have ADHAD - Attention Deficiency Hyper Activity Disorder
and im not even kidding....
sgtslaughter said:
yeah....more freuqency should help
sgtslaughter said:Squat was great. lol... another speed rep lifter like myself
haha.....actually, im a much slower lifter....i like a short pause at the bottom...but unfortunately in this lift i didnt place my feet in the best position and i was too lazy to take a second video..
sgtslaughter said:
i actually have ADHAD - Attention Deficiency Hyper Activity Disorder
and im not even kidding....
Andalite
Elite Bodybuilder
Re: Andalite's Rehab Journal for Strength
Week 3 - Wednesday - LIGHT Day
The Basic Lifts:
The Accessory Lifts:
Diet:
Overall Impression:
Week 3 - Wednesday - LIGHT Day
The Basic Lifts:
Olympic Squats 3 x 5
W3 --->>> 155 lbs
W2 --->>> 150 lbs
W1 --->>> 145 lbs
Military Press 2 x 5, 1 x 10
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs
Deadlifts 1 x 5
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs
TOTAL POUNDAGE
W3 --->>> 5600 lbs
W2 --->>> 5425 lbs
W1 --->>> 5000 lbs
W3 --->>> 155 lbs
W2 --->>> 150 lbs
W1 --->>> 145 lbs
Military Press 2 x 5, 1 x 10
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs
Deadlifts 1 x 5
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs
TOTAL POUNDAGE
W3 --->>> 5600 lbs
W2 --->>> 5425 lbs
W1 --->>> 5000 lbs
The Accessory Lifts:
Plate Side Bends
W3 --->>> 25 lbs per hand @ 2 sets x 25 reps
W2 --->>> 25 lbs per hand @ 2 sets x 20 reps
W1 --->>> 25 lbs per hand @ 2 sets x 15 reps
Sit-Ups
W3 --->>> BW @ 2 sets x 25 reps
W2 --->>> BW @ 2 sets x 25 reps
W1 --->>> BW @ 2 sets x 25 reps
Flat Leg Raises
W3 --->>> BW @ 1 set x 25 reps
W2 --->>> BW @ 1 set x 20 reps
W1 --->>> BW @ 1 set x 15 reps
W3 --->>> 25 lbs per hand @ 2 sets x 25 reps
W2 --->>> 25 lbs per hand @ 2 sets x 20 reps
W1 --->>> 25 lbs per hand @ 2 sets x 15 reps
Sit-Ups
W3 --->>> BW @ 2 sets x 25 reps
W2 --->>> BW @ 2 sets x 25 reps
W1 --->>> BW @ 2 sets x 25 reps
Flat Leg Raises
W3 --->>> BW @ 1 set x 25 reps
W2 --->>> BW @ 1 set x 20 reps
W1 --->>> BW @ 1 set x 15 reps
Diet:
10:40 am --->>> 1 scoop weightgainer
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> single slice pizza
3:30 pm --->>> apple
5:45 pm --->>> 3 BCAA pills with banana
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> single slice pizza
3:30 pm --->>> apple
5:45 pm --->>> 3 BCAA pills with banana
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake
Overall Impression:
good workout...as long as the overall poundage increases im happy....
i kept the dedlift the same because i just wasnt into it today...i dunno why though..
but everything else was swell...i did not forget to stretch today hahaha
i kept the dedlift the same because i just wasnt into it today...i dunno why though..
but everything else was swell...i did not forget to stretch today hahaha
SgtSlaughter
New member
Re: Andalite's Rehab Journal for Strength
Naturally strong puller, nice deadlifting weight.
Stretching is Goooooooooood, lol
Naturally strong puller, nice deadlifting weight.
Stretching is Goooooooooood, lol
Andalite
Elite Bodybuilder
Re: Andalite's Rehab Journal for Strength
thanks. yeah, i am good at deadlifting. ive only started deadlifting in march 2006 and my max at the time was 200 lbs. but i was 165 lbs with a 24% bf. from there to now my max has gone upto 355 lbs and my body at the time of 355 lbs (which was 4 weeks ago) was 180 lbs with 16% bf....but im not a BB'er...im just saying this to track progresson really...
i dunno why they suck so badly right now....im gonna give them a shot next week and if they dont improve im planning on doing some changes here and there....
thanks for dropping by and the encouragement!
sgtslaughter said:
thanks. yeah, i am good at deadlifting. ive only started deadlifting in march 2006 and my max at the time was 200 lbs. but i was 165 lbs with a 24% bf. from there to now my max has gone upto 355 lbs and my body at the time of 355 lbs (which was 4 weeks ago) was 180 lbs with 16% bf....but im not a BB'er...im just saying this to track progresson really...
i dunno why they suck so badly right now....im gonna give them a shot next week and if they dont improve im planning on doing some changes here and there....
thanks for dropping by and the encouragement!
anotherbutters
New member
Re: Andalite's Rehab Journal for Strength
Don't give up on the deads, just add a little to them each week.
Don't give up on the deads, just add a little to them each week.
Andalite
Elite Bodybuilder
Re: Andalite's Rehab Journal for Strength
Week 3 - Friday - MEDIUM Day
The Basic Lifts:
The Accessory Lifts:
Diet:
Overall Impression:
Week 3 - Friday - MEDIUM Day
The Basic Lifts:
Olympic Squats
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps
Flat Bench Press
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps
Pull-Ups 3 x failure
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12
TOTAL POUNDAGE
W3 --->>> 5870 lbs
W2 --->>> 6100 lbs
W1 --->>> 5280 lbs
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps
Flat Bench Press
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps
Pull-Ups 3 x failure
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12
TOTAL POUNDAGE
W3 --->>> 5870 lbs
W2 --->>> 6100 lbs
W1 --->>> 5280 lbs
The Accessory Lifts:
Sit-Ups
W3 --->>> BW @ 3 sets x 15 reps
W2 --->>> BW @ 3 sets x 15 reps
W1 --->>> BW @ 3 sets x 15 reps
Cable Pull-Throughs
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps
Reverse Hyperextensions
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps
W3 --->>> BW @ 3 sets x 15 reps
W2 --->>> BW @ 3 sets x 15 reps
W1 --->>> BW @ 3 sets x 15 reps
Cable Pull-Throughs
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps
Reverse Hyperextensions
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps
Diet:
9:40 am : chicken sandwhich with weightgainer
11:30 am : baegels
1:45 pm : turkey burger with salad containing viggies and almonds, etc
3:45 pm : apple
5:00 pm : whey + banana + BCAAs
7:00 pm : weightgainer + BCAA
8:30 pm : tons of chicken at Popeye's
11:30 am : baegels
1:45 pm : turkey burger with salad containing viggies and almonds, etc
3:45 pm : apple
5:00 pm : whey + banana + BCAAs
7:00 pm : weightgainer + BCAA
8:30 pm : tons of chicken at Popeye's
Overall Impression:
good session. the reason why my pull-ups were short today was because my bodyweight today is 182.7 lbs whereas last friday it was 179.4 lbs. so yeah: gained some weight and im fucking over the 180 lbs boundary next goal is to reach 185 sometime soon....i guess my present diet must be good because ive not put on any fat that i can see. so from someone who is after strength but has no intention of looking bad, everything is A ok
as for lifts: i got vids of the squat and the bench....if u want ill pm them to u...just tell me who wants and who doesnt (assuming u r not my regular subscriber) ill put them up right now but youtube takes some time to put them up because they need to verify that im not posting porn
anyways, good session...im happy with the improvements ive made in my diet. im not getting in fats, protein (this was ALWAYS there), carbs and veggies finally....along with nuts, etc...
next goal is to reach 185 sometime soon....i guess my present diet must be good because ive not put on any fat that i can see. so from someone who is after strength but has no intention of looking bad, everything is A ok as for lifts: i got vids of the squat and the bench....if u want ill pm them to u...just tell me who wants and who doesnt (assuming u r not my regular subscriber) ill put them up right now but youtube takes some time to put them up because they need to verify that im not posting porn
anyways, good session...im happy with the improvements ive made in my diet. im not getting in fats, protein (this was ALWAYS there), carbs and veggies finally....along with nuts, etc...
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