Andalite's PowerBuilding Journal Part 1

[HiDnGoD]

Congrats on the anniversary.
You mentioned that you arrived in Mombai and took some measurements. It's clear you've lost 4 inches of fat & gained a fair amount of muscle. That's awesome progress for, what, 2 months?
What took you to Mombai? Family, school, work, gf?
Edit: OK, I just went back & read your posts from May. Since you are home now, and from other things you posted I assume you were at school. Do you leave again in the fall, or are you staying home now? Double congrats on the anniversary. I know how hard it can be to maintain a long distance relationship.

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 6


Workout:-

A2G Box Squats = 3 sets x 8 reps x 180 lbs (80 kgs)

Keystone Deadlifts = 3 sets x 10 reps x 180 lbs (80 kgs)

Unilateral (Single Leg) Leg Press = 2 sets x 8 reps x 135 lbs (60 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Hyperextensions = 1 set x 15 reps x BW​

TOTAL POUNDAGE:-

W6 --->>> 11,880 lbs
W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs​

Overall Impression:-

good workout

Box Squats: killer stuff. damn tough. got a video. will upload + post it in a few days.

Keystone Deadlifts: felt awesome. after the low Ass to Grass Box Squats i couldnt even walk lol

Unilateral Leg Press: first time doing these. felt pretty ok.

Glute Ham Raises: damn.....i tried something stupid while doing these and i got a catch. damn.....i hate that pain.

Diet: im happy

Overall: good workout. i want to say this that i owe EVERYTHING i know and EVERYTHING i have achieved because of my great freind Eric from www.bodybuilding.net im gonna make a proper post about him in a bit. otherwise, workout was good and im happy. Eric's program is going great for me.

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[Andalite]

Summer '07 Upper-Lower Split
UPPER 2 - WEEK 6


Workout:-

Military Press = 3 sets x 5 reps x 120 lbs (55 kgs)

Pull-ups = 6 + 5 + 4 + 3 = 18

Flat Dumbbell Bench Press = 3 sets x 8 reps x 60 lbs (26 kgs)

Shrugs = 3 sets x 10 reps x 155 lbs (70 kgs)

Russian Twists = 2 sets x 10 reps x 10 lbs (5 kgs)

Hanging Leg Raises = 2 sets x 15 reps x BW​

TOTAL POUNDAGE:-

W6 --->>> 11,220 lbs
W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs​

Overall Impression:-

good workout.

Military Press: new PR. im happy. damnit this was tough.

Pull-ups: new PR once again. cant believe i hit 18 reps total. ive never ever managed to do that. all reps were deadhang. i think my lats are gonna be sore as hell....unless i eat a shitload of food (which is the plan atm)

Flat Dumbbell Bench Press: after my shoulder injury in august 2006 this is the first time im doing any dumbbell chest work. at first this was a bit difficult but i think ive got it nailed down correctly. all thanks to Eric i use an inverse "V" angle so as to avoid any shoulder irritation. i tried doing it regularly (like how u do when u hold a barbell) but my shoulder felt a little off. luckily it was just a warm-up set. so i went ahead and did it with the inverse "V" angle. i was very conservative with this today and im glad i listened to Eric because i know where i stand now. im gonna be able to improve on this a lot. i plan on hitting 90's sometime this year

Shrugs: again i handled this conservatively. next time ill add in a fourth set if need be.

Russian Twists: i had no idea what this exercise meant (and i couldnt understand why Eric would advise me on doing this - he gave me a choice too) so i googled it before my workout and here is the general description is anyone needs it: Click Here

Hanging Leg Raises: felt easy. just did it for the sake of doing some ab work. i need to be more regular with my ab training.

Diet: didnt eat much today.

Overall: i have been working for a while now in a music production company (9:00 am to 4:30 pm) and i had a big ass presentation to complete my 1 month internship and i havent eaten anything lol...but ill eat tons tonight and make up for it. tomorrow i begin my volunteering in the mornings (8:00 am to 1:00 pm) at a veterinary clinic where i am the assistant veterinary surgeon (sp?)

have a good weekend y'all and be safe

thanks for reading
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[Andalite]

Congrats on the anniversary.

thanks buddy

You mentioned that you arrived in Mombai and took some measurements. It's clear you've lost 4 inches of fat & gained a fair amount of muscle. That's awesome progress for, what, 2 months?
What took you to Mombai? Family, school, work, gf?
Edit: OK, I just went back & read your posts from May. Since you are home now, and from other things you posted I assume you were at school. Do you leave again in the fall, or are you staying home now? Double congrats on the anniversary. I know how hard it can be to maintain a long distance relationship.

lol...yes the long distance relationship is difficult but i know that when we're through it (all the 4 years) we're gonna come out that much stronger a couple. as for why im in Mumbai: dude im indian....from mumbai. i live in mumbai. i was born here and im gonna end up dying here haha. yes, ill be coming back to Texas in fall the only thing i miss about USA is my college friends....to me, my ideal combination would be US friends in Mumbai. that would be perfect

 

[HiDnGoD]

lol...yes the long distance relationship is difficult but i know that when we're through it (all the 4 years) we're gonna come out that much stronger a couple. as for why im in Mumbai: dude im indian....from mumbai. i live in mumbai. i was born here and im gonna end up dying here haha. yes, ill be coming back to Texas in fall the only thing i miss about USA is my college friends....to me, my ideal combination would be US friends in Mumbai. that would be perfect

My wife & I had a Long distance relationship for 2 years before we married. It is a character builder. How many more years? for schooling?
I Wikied Mumbai, then reread your log & came to that realization about where you actually lived.
You'll just have to convince yours friends to emigrate to India.

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 7


Workout:-

Deadlifts = 2 sets x 5 reps x 210 lbs (95 kgs)

Bulgarian Split Squats = 2 sets x 8 reps x 80 lbs (36 kgs)

Good Mornings = 3 sets x 7 reps x 120 lbs (55 kgs)

Overhead Dumbell Side Bends = 3 sets x 12 reps x 10 lbs (5 kgs)

Farmer's Walks = 3 sets x 40 steps x 135 lbs (60 kgs)

Hyperextensions = 1 set x 10 reps x BW​

TOTAL POUNDAGE:-

W7 --->>> 5,900 lbs
W6 --->>> 5,000lbs
W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs​

Overall Impression:-

well, im exhausted after this workout!

Deadlifts: felt good. climbing the long long ladder slowly and steadily..

Bulgarian Squats: tough as hell. but im sure they will help, i go REALLY low on these.

Good Mornings: 1 more rep per set haha....next week its gonna be 130 for 3x5! whoo hoo

Overhead Dumbbell Side Bends: felt good. i look good doing these too lol (my gf's opinion)

Farmer's Walks: so Eric had asked me to do 1 grip work exercise. upon his suggestion i decided to do Farmer's walks. my first time doing them. i had 30 kgs dumbbells in each hand (thus totalling 60 kgs aka 135 lbs) and it was pretty tough. upon my 40th rep my hands were literally getting ripped apart lol. next week ill try for 45 steps

Diet: yesterday;s diet was better than today. but today was great too. except i havent gotten as much protein as yesterday. i have however met my protein requirement

Overall: well, last night, i went on a movie spree lol...i saw Madagascar - nice movie "the pansies" LOL, the Fast and the Furious Tokyo Drift - ok movie...thank god Vin is back haha, and the Walt Disney animated movie "Hercules" - my fav walt disney movie of all time...damn, i feel like ive become a kid all over again!!! LOL hehe

thanks for reading fellas

have a good week everyone!
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[Andalite]

ok here are the promised videos..

1.) A2G Box Squats 180 lbs x 8 reps: http://www.youtube.com/watch?v=xok-Ty5HBHE

2.) Good Mornings 120 lbs x 7 reps: http://www.youtube.com/watch?v=EZDJjaVgbnU

3.) Bulgarian Squats 80 lbs x 8 reps: http://www.youtube.com/watch?v=Gxe9cYNXj-8

 

[Andalite]

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 7

Workout:-

Flat Bench Press = 4 sets x 3 reps x 185 lbs (85 kgs)

Regular Rows = 2 sets x 5 reps x 185 lbs (85 kgs)

Dumbbell Rows = 2 sets x 12 reps x 75 lbs (34 kgs)

Close Grip Bench Press = 2 sets x 6 reps x 155 lbs (70 kgs)

Facepulls = 2 sets x 10 reps x 85 lbs (40 kgs)

Bar Rollouts = 2 sets x 10 reps​

TOTAL POUNDAGE:-

W7 --->>> 7,730 lbs
W6 --->>> 6,780 lbs
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: damn....this was tough.

Regular Rows: new variation. felt good.

Dumbbell Rows: damnit...this was shit easy

Close Grip Bench Press: i was tired. i should've listened to Eric and done Dumbbell Presses on this workout instead! he's gonna kill me for this. im gonna do this again next workout and then ill do the dumbbell presses next week this day. shit, i shoudl've listened to him. i completely forgot about his suggestion until i was done with the first set. and next time, im gonna do this between rows and dumbbell rows.

Diet: i wasnt feeling well today. i havent eaten much. my stomach's not happy. i dunno why. im not feeling right at all.

Overall: good workout. im so fucking sore after deadlifts! fuck...i have never been so sore on my posterior chain.​

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 7


Workout:-

Box Squats = 3 sets x 8 reps x 225 lbs (100 kgs)

Keystone Deadlifts = 3 sets x 12 reps x 180 lbs (80 kgs)

Unilateral (Single Leg) Leg Press = 2 sets x 10 reps x 135 lbs (60 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Hyperextensions = 1 set x 15 reps x BW​

TOTAL POUNDAGE:-

W7 --->>> 14,500 lbs
W6 --->>> 11,880 lbs
W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs​

Overall Impression:-

interesting session

Box Squats: 3 inches below parallel as per Eric's orders. i broke the damn bench with this oh well....anyways, form was spot on (even on the rep where the pin ripped into the steel on the bench and took it down a few notches next week, its 3x9 or 3x10.

Keystone Deadlifts: 2 more reps hahaha!!!

Unilateral Leg Press: i hate this exercise. but ill give it time. if it doesnt workout, im gonna shift to dumbbell swings instead.

Glute Ham Raises: no catches haha. im happy.

Diet: i havent been well. infact, im sick as hell. no weight loss thank god but i have only had 150 grams of protein today (instead of the usual 275+) so im a little unhappy. but ive eaten so many carbs...oh man...too many carbs lol hopefully, ill feel better by tomorrow. i should never have eaten at that damn wedding...

Overall: im happy with today's workout. my lower body was sore today but i think its not because of the effectiveness of the program but because my protein intake has dropped considerably over the last 3 days (i have been going for lunches with my newphews and shit and they're all vegetarian which sucks) except today when i had to attend the reception of the couple (my cousin sister - yes, that means im gonna become an uncle all over again as if becoming one in the last year 7 times over wasnt enough) at the Marriott when i snuck into their other restaurant and ate some good sea food whoooo-hooooo!!!!

hope everyone's week is going good.

thanks for reading

peace

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[Andalite]

Summer '07 Upper-Lower Split
UPPER 2 - WEEK 7


Workout:-

Military Press = 4 sets x 5 reps x 120 lbs (55 kgs)

Pull-ups = 7 + 5 + 4 + 3 = 19

Close Grip Bench Press = 3 sets x 6 reps x 155 lbs (70 kgs)

Overhead Shrugs = 3 sets x 10 reps x 65 lbs (30 kgs)

Russian Twists = 2 sets x 10 reps x 10 lbs (5 kgs)

Hanging Leg Raises = 2 sets x 15 reps x BW​

TOTAL POUNDAGE:-

W7 --->>> 10,655 lbs
W6 --->>> 11,220 lbs
W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs​

Overall Impression:-

good workout.

Military Press: new PR again!!! im happy. damnit this was tough.

Pull-ups: new PR once again haha. 19 reps are mine all over again.

Close Grip Bench Press: felt great on my triceps.

Overhead Shrugs: lol...i misunderstood Eric's "Shrugs" idea as being regular shrugs. what he meant was OVERHEAD shrugs for my shoulder prehab. and boy...was this one tough exercise. but it felt ok.

Russian Twists: felt ok

Hanging Leg Raises: boring

Diet: diet's back on track whoo hoo

Overall: been one long boring day. fuck, in 7 more weeks im gonna be back in america i dont wanna leave my family......

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