Please Scroll Down to See Forums Below
Andalite's PowerBuilding Journal Part 1
- Thread starter Andalite
- Start date
Andalite
Elite Bodybuilder
Week 14 - Friday - MEDIUM Day
The Basic Lifts:
The Accessory Lifts:
Diet:
Overall Impression:
The Basic Lifts:
DE Olympic Squats @ 50% of 1RM
W14 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
Olympic Squats
W14 --->>> 295 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 295 lbs x 4 reps
W11 --->>> 295 lbs x 2 reps
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
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
DE Flat Bench Press @ 50% of 1RM
W14 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest
Flat Bench Press
W14 --->>> 195 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 195 lbs x 3 reps
W11 --->>> 185 lbs x 5 reps
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
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
W14 --->>> 5 + 3 + 2 = 10
W13 --->>> n/a
W12 --->>> 5 + 3 + 2 = 10
W11 --->>> 5 + 3 + 1 = 9
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12
TOTAL POUNDAGE
W14 --->>> 6,395 lbs
W13 --->>> n/a
W12 --->>> 6,200 lbs
W11 --->>> 5,480 lbs
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs
W14 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
Olympic Squats
W14 --->>> 295 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 295 lbs x 4 reps
W11 --->>> 295 lbs x 2 reps
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
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
DE Flat Bench Press @ 50% of 1RM
W14 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest
Flat Bench Press
W14 --->>> 195 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 195 lbs x 3 reps
W11 --->>> 185 lbs x 5 reps
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
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
W14 --->>> 5 + 3 + 2 = 10
W13 --->>> n/a
W12 --->>> 5 + 3 + 2 = 10
W11 --->>> 5 + 3 + 1 = 9
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12
TOTAL POUNDAGE
W14 --->>> 6,395 lbs
W13 --->>> n/a
W12 --->>> 6,200 lbs
W11 --->>> 5,480 lbs
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs
The Accessory Lifts:
Floor Skull Crushers
W14 --->>> 70 lbs @ 1 set x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> 50 lbs @ 1 set x 10 reps
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps
Leg Pull-Ins
W14 --->>> BW @ 1 set x 25 reps
W13 --->>> n/a
W12 --->>> BW @ 1 set x 20 reps
W11 --->>> BW @ 1 set x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps
Oblique Crunches
W14 --->>> BW @ 2 sets x 12 reps
W13 --->>> n/a
W12 --->>> BW @ 2 sets x 10 reps
W11 --->>> BW @ 2 sets x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps
W14 --->>> 70 lbs @ 1 set x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> 50 lbs @ 1 set x 10 reps
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps
Leg Pull-Ins
W14 --->>> BW @ 1 set x 25 reps
W13 --->>> n/a
W12 --->>> BW @ 1 set x 20 reps
W11 --->>> BW @ 1 set x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps
Oblique Crunches
W14 --->>> BW @ 2 sets x 12 reps
W13 --->>> n/a
W12 --->>> BW @ 2 sets x 10 reps
W11 --->>> BW @ 2 sets x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps
Diet:
lots of meat......way too much i think....
Overall Impression:
ok i got tons of stuff to discuss here. firstly, i wasnt gonna go workout but i decided to last minute and im not sure whether i regret it or not because monday's workout will tell me if i regret it or not. if i do regret it, i will not go the coming friday and instead only go next friday (week 16). the main reason i went today was to check whether my fluke squat of 295x4 still holds true or not. i guess it does. this means my 1RM is now 335 lbs. i just added 35 lbs to my lift in 14 weeks but if i consider where i was before, i went from 245x6 to 295x4 with better form on 295. i guess thats pretty good. ok, videos were taken and they will be pm'ed/put up out here soon enough.
moving on to specific details:
Squat: im not sure if me doing this exercise was good or not. warm-ups and DE sets and ramp sets were fine. i just hope that my 295x4 thing doesnt fuck up monday's progress because then im gonna cry
Bench: one more rep. thats all i needed. DAMNIT! i guess i have no choice but to pull off 195x5 next week. i think it will be possible. there were some minor problems i faced or rather mistakes i made today for this lift. i will better explain them when i send the vids. for example, i wasnt as under the bar as i like to be, my grip was a little off and my feet werent firmly placed on the floor. and i messed up my breathing once.
diet: ok so i have been doing a little bit of experimenting with my diet off late. actually, this whole week and so far every single workout has been great with my pre-workout diet. so, here is what i ate 1 hour before my workout: popcorn, protein shake, banana and yogurt and 5 BCAAs. then around 20 minutes after eating thsi on every single day ive been feeling very sleepy. but, after 1 hour when i am sipping my protein shake, i am fucking ready to rock
i think this is good. now i need to figure out about post workout. oh well, baby steps all the way...
overall, im happy. new PRs on both lifts because i didnt go completely a2g before on the squats. but the vids will speak for themselves.
thanks for reading everyone and make sure y'all have a great weekend
moving on to specific details:
Squat: im not sure if me doing this exercise was good or not. warm-ups and DE sets and ramp sets were fine. i just hope that my 295x4 thing doesnt fuck up monday's progress because then im gonna cry
Bench: one more rep. thats all i needed. DAMNIT! i guess i have no choice but to pull off 195x5 next week. i think it will be possible. there were some minor problems i faced or rather mistakes i made today for this lift. i will better explain them when i send the vids. for example, i wasnt as under the bar as i like to be, my grip was a little off and my feet werent firmly placed on the floor. and i messed up my breathing once.
diet: ok so i have been doing a little bit of experimenting with my diet off late. actually, this whole week and so far every single workout has been great with my pre-workout diet. so, here is what i ate 1 hour before my workout: popcorn, protein shake, banana and yogurt and 5 BCAAs. then around 20 minutes after eating thsi on every single day ive been feeling very sleepy. but, after 1 hour when i am sipping my protein shake, i am fucking ready to rock
i think this is good. now i need to figure out about post workout. oh well, baby steps all the way...overall, im happy. new PRs on both lifts because i didnt go completely a2g before on the squats. but the vids will speak for themselves.
thanks for reading everyone and make sure y'all have a great weekend
Andalite
Elite Bodybuilder
Week 14 Friday Videos:
Bench Press 195x4: http://www.youtube.com/watch?v=UxqpPRxKPZU
Squat 295 x 4: http://www.youtube.com/watch?v=MIlEbYWHleU
have a great weekend everyone
peace
Bench Press 195x4: http://www.youtube.com/watch?v=UxqpPRxKPZU
Squat 295 x 4: http://www.youtube.com/watch?v=MIlEbYWHleU
have a great weekend everyone
peace
Andalite
Elite Bodybuilder
Week 15 - Monday - HEAVY Day
The Basic Lifts:
The Accessory Lifts:
Diet:
Overall Impression:
The Basic Lifts:
Olympic Squats 5 x 5
W15 --->>> 245 lbs
W14 --->>> 240 lbs
W13 --->>> 235 lbs
W12 --->>> 230 lbs
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 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
W15 --->>> 180 lbs
W14 --->>> 175 lbs
W13 --->>> 175 lbs
W12 --->>> 170 lbs
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
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
W15 --->>> 140 lbs
W14 --->>> 135 lbs
W13 --->>> 130 lbs
W12 --->>> 125 lbs
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs
TOTAL POUNDAGE
W15 --->>> 14,125 lbs
W14 --->>> 13,750 lbs
W13 --->>> 13,500 lbs
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
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
W15 --->>> 245 lbs
W14 --->>> 240 lbs
W13 --->>> 235 lbs
W12 --->>> 230 lbs
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 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
W15 --->>> 180 lbs
W14 --->>> 175 lbs
W13 --->>> 175 lbs
W12 --->>> 170 lbs
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
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
W15 --->>> 140 lbs
W14 --->>> 135 lbs
W13 --->>> 130 lbs
W12 --->>> 125 lbs
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs
TOTAL POUNDAGE
W15 --->>> 14,125 lbs
W14 --->>> 13,750 lbs
W13 --->>> 13,500 lbs
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
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
W15 --->>> 80 lbs @ 3 sets x 8 reps
W14 --->>> 70 lbs @ 4 sets x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
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
W15 --->>> BW @ 2 sets x 15 reps
W14 --->>> BW @ 1 set x 15 reps
W13 --->>> BW @ 2 sets x 12 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
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
W15 --->>> 45 lbs @ 1 set x 20 reps
W14 --->>> 25 lbs @ 1 set x 25 reps
W13 --->>> 25 lbs @ 3 sets x 25 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
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
W15 --->>> 80 lbs @ 3 sets x 8 reps
W14 --->>> 70 lbs @ 4 sets x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
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
W15 --->>> BW @ 2 sets x 15 reps
W14 --->>> BW @ 1 set x 15 reps
W13 --->>> BW @ 2 sets x 12 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
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
W15 --->>> 45 lbs @ 1 set x 20 reps
W14 --->>> 25 lbs @ 1 set x 25 reps
W13 --->>> 25 lbs @ 3 sets x 25 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
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:
tons of food. i got everything in today. all the macros + micros lol...
Overall Impression:
today was a good and a bad session. well hold on: today was a shitty day but today;s workout was great. get me?
squat: i was fucked. i have taken a video of my last set because trust me: i was dead. doing 25 reps with 245 was killer. im so glad i have only 1 more week left. also, i have this strong feeling that the reason why today was shit was because of the friday workout. so my plan is that i will be doing only DE work this friday and i will aim for a new 5RM of 295 lbs the week after. if it doesnt happen its fine: we are all sure my 4RM is 295 so not much to lose. i have taken a video of my last set. i will pm it later. tomorrow evening sometime.
bench: i didnt not complete this in 5 sets. i did 5+5+4+4+4+3. but everything was on my own. form was shitty because i didnt feel like lifting. today hasnt been one of the best days of my life and it greatly affected my workout.
rows: done with the usual good form.
overall: im happy with the workout. i did well. next week im going to try 250, 180 and 145 for squat, bench and rows respectively. the day has been kinda shitty. hopefully tomorrow will be better.
have a good week people
peace
squat: i was fucked. i have taken a video of my last set because trust me: i was dead. doing 25 reps with 245 was killer. im so glad i have only 1 more week left. also, i have this strong feeling that the reason why today was shit was because of the friday workout. so my plan is that i will be doing only DE work this friday and i will aim for a new 5RM of 295 lbs the week after. if it doesnt happen its fine: we are all sure my 4RM is 295 so not much to lose. i have taken a video of my last set. i will pm it later. tomorrow evening sometime.
bench: i didnt not complete this in 5 sets. i did 5+5+4+4+4+3. but everything was on my own. form was shitty because i didnt feel like lifting. today hasnt been one of the best days of my life and it greatly affected my workout.
rows: done with the usual good form.
overall: im happy with the workout. i did well. next week im going to try 250, 180 and 145 for squat, bench and rows respectively. the day has been kinda shitty. hopefully tomorrow will be better.
have a good week people
peace
Andalite
Elite Bodybuilder
Andalite
Elite Bodybuilder
Week 15 - Wednesday - LIGHT Day
The Basic Lifts:
The Accessory Lifts:
Diet:
Overall Impression:
The Basic Lifts:
Olympic Squats 2 x 5
W15 --->>> 170 lbs
W14 --->>> 170 lbs
W13 --->>> 170 lbs
W12 --->>> n/a
W11 --->>> 170 lbs
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 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)
Strict Military Press 3 x 5
W15 --->>> 110 lbs
W13 --->>> 105 lbs
W11 --->>> 100 lbs
W8 --->>> 95 lbs
Dumbbell Rows 2 x 5
W15 --->>> 100 lbs
W14 --->>> 85 lbs
W13 --->>> 80 lbs
TOTAL POUNDAGE
W15 --->>> 4,350 lbs
W14 --->>> 4,450 lbs
W13 --->>> 4,075 lbs
W12 --->>> n/a
W11 --->>> 4,375 lbs
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
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
W15 --->>> 170 lbs
W14 --->>> 170 lbs
W13 --->>> 170 lbs
W12 --->>> n/a
W11 --->>> 170 lbs
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 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)
Strict Military Press 3 x 5
W15 --->>> 110 lbs
W13 --->>> 105 lbs
W11 --->>> 100 lbs
W8 --->>> 95 lbs
Dumbbell Rows 2 x 5
W15 --->>> 100 lbs
W14 --->>> 85 lbs
W13 --->>> 80 lbs
TOTAL POUNDAGE
W15 --->>> 4,350 lbs
W14 --->>> 4,450 lbs
W13 --->>> 4,075 lbs
W12 --->>> n/a
W11 --->>> 4,375 lbs
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
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
W15 --->>> 60 lbs @ 2 sets x 10 reps
W14 --->>> n/a
W13 --->>> 40 lbs @ 1 set x 15 reps
W 12 --->>> n/a
W11 --->>> n/a
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
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
W15 --->>> 25 lbs @ 2 sets x 12 reps
W14 --->>> 25 lbs @ 1 set x 12 reps
W13 --->>> 25 lbs @ 1 set x 12 reps
W12 --->>> n/a
W11 --->>> 25 lbs @ 2 sets x 12 reps
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
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
W15 --->>> 60 lbs @ 2 sets x 10 reps
W14 --->>> n/a
W13 --->>> 40 lbs @ 1 set x 15 reps
W 12 --->>> n/a
W11 --->>> n/a
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
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
W15 --->>> 25 lbs @ 2 sets x 12 reps
W14 --->>> 25 lbs @ 1 set x 12 reps
W13 --->>> 25 lbs @ 1 set x 12 reps
W12 --->>> n/a
W11 --->>> 25 lbs @ 2 sets x 12 reps
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
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:
good
Overall Impression:
sorry, i was too lazy to log this in yesterday 
workout was good. i dont know why i did a jump from 85 to 100 on the rows. wierd. i just felt like it so i lifted that much. sorry.
otherwise the workout was good.
i have read that mark insists on OH work being done more than bench work to get a good bench so in my upper-lower i will be using this.
the plan for tomorrow is simple. for squats, only DE work. no ME work. i want to do 250x5x5 on monday and i cant afford my legs to be weak. for bench, its the same usual routine. other than that nothing new
i cant believe i am week 15 of this program! wow.....and to think i used to want to change programs on a bi-weekly level! all thanks to my mentor Eric who has convinced me to stick to one program. and of course, without a question - to u guys for keeping me on track
thanks for reading
i hope everyone is having a good week
workout was good. i dont know why i did a jump from 85 to 100 on the rows. wierd. i just felt like it so i lifted that much. sorry.
otherwise the workout was good.
i have read that mark insists on OH work being done more than bench work to get a good bench so in my upper-lower i will be using this.
the plan for tomorrow is simple. for squats, only DE work. no ME work. i want to do 250x5x5 on monday and i cant afford my legs to be weak. for bench, its the same usual routine. other than that nothing new
i cant believe i am week 15 of this program! wow.....and to think i used to want to change programs on a bi-weekly level! all thanks to my mentor Eric who has convinced me to stick to one program. and of course, without a question - to u guys for keeping me on track
thanks for reading
i hope everyone is having a good week
Andalite
Elite Bodybuilder
did not go to workout today. my knee is feeling wierd and last night in my sleep i woke up screaming thrice because i got severe leg cramps where ur calf gets pulled and u have to do the calf stretch to un-pull it....yeah: it was a very painful experience and to have urself woken up thrice in a night because of it is terrifying.
so, skipped training....went out to partying with my friends..im back early than usual so i thought i would update tonight itself.
plan for next week is to get in the monday workout with 250, 180 and 150 respectively and then friday to end it with 295, 195 5RMs for squat and ebnch respectively. looking forward to it.
after next week i am taking a week off (my first in 16 weeks). looking forward to that too
anyways, enough talking.
have a great weekend everyone and stay safe
thanks for reading
peace
Andalite
so, skipped training....went out to partying with my friends..im back early than usual so i thought i would update tonight itself.
plan for next week is to get in the monday workout with 250, 180 and 150 respectively and then friday to end it with 295, 195 5RMs for squat and ebnch respectively. looking forward to it.
after next week i am taking a week off (my first in 16 weeks). looking forward to that too
anyways, enough talking.
have a great weekend everyone and stay safe
thanks for reading
peace
Andalite
Similar threads
