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Andalite's PowerBuilding Journal Part 1
- Thread starter Andalite
- Start date
SgtSlaughter
New member
You're doing awesome man... just cuz i don't post doesn't mean i'm not following along 
NIIICE Squat! I wish i could do that
NIIICE Squat! I wish i could do that
Andalite
Elite Bodybuilder
Sarge_ said:You're doing awesome man... just cuz i don't post doesn't mean i'm not following along
NIIICE Squat! I wish i could do that
thanks sir
i was wondering if i am the only one following myself lol....
ill be sending u the hst programs in a while...
actually, later tonight
peace
Andalite
ps: thanks a ton..and i went a2g on that squat sir!
SgtSlaughter
New member
Excellent, lookin' forward to checking out the programs.
Yes, the squat was great.
I don't have grey hairs... yet. You don't have to call me sir, sir
Yes, the squat was great.
I don't have grey hairs... yet. You don't have to call me sir, sir
Andalite
Elite Bodybuilder
Week 7 - Monday - HEAVY Day
The Basic Lifts:
The Accessory Lifts:
Diet:
Overall Impression:
The Basic Lifts:
Olympic Squats 5 x 5
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs
Flat Bench Press 5 x 5
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs
JS Rows 5 x 5
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs
TOTAL POUNDAGE
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs
Flat Bench Press 5 x 5
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs
JS Rows 5 x 5
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs
TOTAL POUNDAGE
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs
The Accessory Lifts:
Standing situps with lat machine
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps
Leg Raises
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a
Side Bends
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps
Leg Raises
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a
Side Bends
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps
Diet:
9:45 am --->>> coffee + baegels + protein shake + yogurt
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + banana + hershey's chocolate
8:00 pm --->>> 2 scoops weightgainer + 3 BCAA + 2 yogurt
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + banana + hershey's chocolate
8:00 pm --->>> 2 scoops weightgainer + 3 BCAA + 2 yogurt
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich
Overall Impression:
PRs all over..
7 weeks of non-stop progress. im happy 160 lbs on the bench is still a PR because my form is getting better and better. and im happy. squats are getting difficult but im very happy and i can see myself progressing on them for some more time....as for rows: its just getting started 
looking forward to the rest day tomorrow lol
7 weeks of non-stop progress. im happy
160 lbs on the bench is still a PR because my form is getting better and better. and im happy. squats are getting difficult but im very happy and i can see myself progressing on them for some more time....as for rows: its just getting started looking forward to the rest day tomorrow lol
HmphSarge_ said:Excellent, lookin' forward to checking out the programs.
Yes, the squat was great.
I don't have grey hairs... yet. You don't have to call me sir, sir
BTW Andalite, good progress.
When your thread comes up in your profile list, you can see how many views there have been & how many responses. You can kinda see from day to day that people are following, just not posting.
Andalite
Elite Bodybuilder
HiDnGoD said:Hmph
BTW Andalite, good progress.
When your thread comes up in your profile list, you can see how many views there have been & how many responses. You can kinda see from day to day that people are following, just not posting.
ok sir
and thanks for warm encouraging words
SgtSlaughter
New member
your rows have lots to grow... you'll get the 1:1, Bench:Row ratio bro
Andalite
Elite Bodybuilder
Week 7 - Wednesday - LIGHT Day
The Basic Lifts:
The Accessory Lifts:
Diet:
Overall Impression:
The Basic Lifts:
Olympic Squats 2 x 5
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)
Over Head Press 2 x 5, 1x10
W7 --->>> 135 lbs, bar
W6 --->>> 130 lbs, bar
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs
Deadlifts 1 x 5
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs
TOTAL POUNDAGE
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)
Over Head Press 2 x 5, 1x10
W7 --->>> 135 lbs, bar
W6 --->>> 130 lbs, bar
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs
Deadlifts 1 x 5
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs
TOTAL POUNDAGE
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs
The Accessory Lifts:
Cable Pull Throughs
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
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
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
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
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
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
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
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 --->>> grilled chicken sandwhich
6:30 pm --->>> weightgainer
8:30 pm --->>> BCAAs and yogurt
9:30 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 --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> grilled chicken sandwhich
6:30 pm --->>> weightgainer
8:30 pm --->>> BCAAs and yogurt
9:30 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:
finally got the damn 135 on the OHP....unfortunately i had miserable form...but hey: 135 is 135 and it is a PR for me. when i did SS my 3x5 max on these was 140 lbs. BUT, i had someone helping me on every rep. now i do this stuff and almost eveyrhting except bench alone or with just a spot standing by incase. so therefore, this is a PR for me. plus, its close to 75% of my BW.
as for deads.....im sick of this exercise....i will be changing it very soon....i seem to have exhausted myself on it while on DC and i think its time i back off this lift for a few months before i hit it again in may....lets see....i need to read some stuff in PP before i make this decision...i might even change this to rack deads....or i might make it something entirely different...
otherwise, im happy.
thanks for reading, i hope everyone is having a good week
as for deads.....im sick of this exercise....i will be changing it very soon....i seem to have exhausted myself on it while on DC and i think its time i back off this lift for a few months before i hit it again in may....lets see....i need to read some stuff in PP before i make this decision...i might even change this to rack deads....or i might make it something entirely different...
otherwise, im happy.
thanks for reading, i hope everyone is having a good week
Andalite
Elite Bodybuilder
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