Andalite's PowerBuilding Journal Part 1

[anotherbutters]

Re: Andalite's Rehab Journal for Strength

Both looked fine to me!

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

^^^ they felt good too

 

[SgtSlaughter]

Re: Andalite's Rehab Journal for Strength

yeah don't listen to me, i can't even squat lol

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

ok this is a slight update before i post my workout for today:

i am going to be changing my accessory lift order of muscles. the new list is as follows:

Monday - abs
Wednesday - back/hams
Friday - triceps, abs

here is it in more detail:

MONDAY
standing sit-ups on lat pull down machine
leg raises
side bends

WEDNESDAY
pull throughs
reverse hypers

FRIDAY
floor skull crushers
leg pull-ins
oblique crunches

volume will vary accordingly.

i thought this would be important incase anyone is wondering why suddnely my progression starts from week 4 instead of 1 lol

onto the workout....

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

Week 4 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Military Press 2 x 5, 1x10
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W4 --->>> 60 lbs @ 1 set x 15 reps
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
W4 --->>> 25 lbs @ 1 set x 15 reps
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:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
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:

made some changes to help my progres...hence the drastic drop in poundage LOL

but im happy.....also: vids taken of military press. will be pm'ed soon

peace​

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

ok here is the link : http://www.youtube.com/watch?v=EWn3M4hdEV8

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

yeah don't listen to me, i can't even squat lol

oh come on bro...ur mistaking my reply...i didnt mean to diss u in any way dude...im sorry if it came across like that

 

[SgtSlaughter]

Re: Andalite's Rehab Journal for Strength

believe me bro, i didn't take it in a bad way ... i'm just saying for reference, lol

Nice work this week.

Question: Do you warm up, or you're just posting your working weight set(s)?

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

believe me bro, i didn't take it in a bad way ... i'm just saying for reference, lol

oh ok sir

Nice work this week.

thanks....but the week isnt over

Question: Do you warm up, or you're just posting your working weight set(s)?

im just posting my work sets....i warm-up plenty....lol: i would NEVER touch my target weight without a warm-up which satisfies ME...

thanks for dropping by sir

 

[SgtSlaughter]

Re: Andalite's Rehab Journal for Strength

ok here is the link : http://www.youtube.com/watch?v=EWn3M4hdEV8

Looks good... I'd say that's a push press though with the leg dip and drive you're using.