Andalite's PowerBuilding Journal Part 1

[Andalite]

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 8 - CYCLE 8


Workout:-

Deadlifts = 2 sets x 5 reps x 225 lbs (100 kgs)

Bulgarian Split Squats = 3 sets x 8 reps x 80 lbs (36 kgs)

Good Mornings = 3 sets x 5 reps x 135 lbs (60 kgs)

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

Grip Work using Barbell Static Holds = 17.2 seconds, 20.3 seconds and 11.4 seconds with 200 lbs (90 kgs)

Hyperextensions = 1 set x 10 reps x BW​

TOTAL POUNDAGE:-

W8 --->>> 6,195 lbs
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:-

pre workout sex really really makes me not want to workout with any concentration whatsoever...especially when im working out with my gf....!

Deadlifts: yay...2 plates lol..hehe....still a long way to go...

Bulgarian Squats: these were very difficult. i was so not in the mood to workout i almost flopped over once or twice! sorry but i got no vids because my gym was over crowded today.

Good Mornings: new PR.

Overhead Dumbbell Side Bends: nice

Grip Work: felt pretty ok.

Diet: not so good. no pre workout meal whatsoever.....not gonna make that mistake again.

Overall: good workout. going to see Die Hard 4.0 tomorrow. looking forward to that. starting a new job so im happy with that too. international marketing department at a movie production house. lets see if i like it....

thanks for reading fellas

have a good week everyone!
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[Andalite]

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 8

Workout:-

Flat Bench Press @ 95% of 1RM = 3 sets x 1 reps x 205 lbs (90 kgs)

Regular Rows = 2 sets x 6 reps x 185 lbs (85 kgs)

Low Incline Dumbbell Bench Press = 4 sets x 6 reps x 60 lbs (28 kgs)

Dumbbell Rows = 2 sets x 12 reps x 85 lbs (38 kgs)

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

Bar Rollouts = 2 sets x 10 reps​

TOTAL POUNDAGE:-

W6 --->>> 6,315 lbs
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: difficult work.....im very happy with my performance here....my strength hasnt reduced and this was fun stuff....

Regular Rows: this was difficult after yesterday's workout...

Low Incline Dumbbell Bench Press: smooth reps....im gonna increase the weight the next time around...

Dumbbell Rows: damnit...this was shit easy...again...next week, im switching this to chin-ups.

Diet: ate VERY well today. lots of chicken.....

Overall: no soreness from deads at the moment. only my hams are fried....but otherwise im in good shape. bench form was great so im happy. everything was good.

have a good week y'all! ​

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 8


Workout:-

Ass to Grass Box Squats = 3 sets x 5 reps x 205 lbs (90 kgs)

Keystone Deadlifts = 3 sets x 10 reps x 190 lbs (85 kgs)

Dumbbell Swings = 3 sets x 12 reps x 65 lbs (30 kgs)

Glute Ham Raises = 5 sets x 10 reps x BW

Hyperextensions = 1 set x 15 reps x BW​

TOTAL POUNDAGE:-

W8 --->>> 11,115 lbs
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:-

great session!

Ass to Grass Box Squats: i know i was supposed to do 3 inches below parallel box squats but i couldnt find such a low box and with the accident last time i didnt want to risk a catastrophe so i just did A2G box squats again. this was pretty easy. i have a vid which ill upload soon

Keystone Deadlifts: i think the excess grip work is taking its toll on me....my grip was shit on quite a few reps and the last 3 reps of each and every set had me holding the bar on my finger tips which just sucks. i just might curb my enthusiasm regarding grip work. lets see.

Dumbbell Swings: i LOVE this exercise...its damn tough but it sure does pay off!!!

Glute Ham Raises: felt good. did a few more sets because i really need to get my form straight. i try to do some unassissted as far as possible...

Diet: ate a 24 ounce steak 3 hours before my workout....and i ate like 500g of chicken today for dinner...along with 2 apples, a banana and 2 custard apples and a mango.....tons of food taken in

Overall: saw die hard 4. good movie and the theme was very believable. me likes!!! as far as the workout is concerned: im happy...

hope everyone's week is going good.

thanks for reading

peace

​

 

[Andalite]

video time!!!

Ass to Grass Box Squats 205x5

 

[Andalite]

Summer '07 Upper-Lower Split
UPPER 2 - WEEK 8


Workout:-

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

Pull-ups = 7 + 6 + 4 + 4 = 21

Close Grip Bench Press = 3 sets x 5 reps x 155 lbs (70 kgs)

Overhead Shrugs = 3 sets x 12 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:-

W8 --->>> 11,050 lbs
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 once again got a vid of the last set...

Pull-ups: got a vid for the first set....i wasnt feeling too much into it this time...i dunno why...

Close Grip Bench Press: got a vid for this too. this was pretty tough today...

Overhead Shrugs: no vid here lol...but it was good doing this exercise. i dunno but after doing this i always feel a bit different on my shoulders - in a nice way that is....my shoulders feel happy i guess hehe

Russian Twists: felt ok

Hanging Leg Raises: boring

Diet: i got in all my protein requirements but instead of having several small meals that im used to, i managed to get ALL this in in 2 big ass meals. so when i turned up at the gym i had had zero pre workout nutrition and i wasnt happy. but the workout was good. i guess sipping the protein during my workout was a good idea

Overall: good workout. ill post the vids next. i saw this movie (Hollywood) called "Bobby" which was pretty ok...and i also saw "Alexander" which was shit....

anyways, have a GREAT weekend everyone!!!

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[Andalite]

ok video time..

Military Press 120 x 5

CGBP 155 x 5

pull-up vid is gonna take some time to upload (i dunno why....)

peace

Anuj

 

[Andalite]

http://www.strengthmill.com/viewprofile/Anuj247/?ref=Anuj247

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 9


Workout:-

Deadlifts = 1 sets x 5 reps x 235 lbs (105 kgs)

Bulgarian Split Squats = 3 sets x 10 reps x 80 lbs (36 kgs)

Good Mornings = 3 sets x 6 reps x 135 lbs (60 kgs)

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

Grip Work using Hammer Curls = 2 sets x 6 reps x 45 lbs (20 kgs)

Hyperextensions = 1 set x 10 reps x BW​

TOTAL POUNDAGE:-

W9 --->>> 6,005 lbs
W8 --->>> 6,195 lbs
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:-

boring workout. the AC at my gym had malfunctioned and i had to work out in the tropical heat not only that but the gym was way too overcrowded. i couldnt even get a vid of the good mornings i wanted....

Deadlifts: easy

Bulgarian Squats: tough as hell. and the heat made it only worse.

Good Mornings: im not too happy with form. i need to work on this. hopefully next week ill take vids to post up.

Overhead Dumbbell Side Bends: nice

Grip Work: boring.

Diet: good food today

Overall: im just not happy with this workout. maybe i didnt go to the gym in the right mindset or maybe im just a little low because i was just not comfortable working out today. my numbers on the bulgarian squats and the good mornings did go up...but still....deads have a long way to go...

stay safe everyone
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[Andalite]

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 8

Workout:-

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

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

Low Incline Dumbbell Bench Press = 3 sets x 6 reps x 65 lbs (30 kgs)

Chin-ups = 10 + 5 = 15

Facepulls = 2 sets x 10 reps x 70 lbs (35 kgs)

Bar Rollouts = 2 sets x 10 reps​

TOTAL POUNDAGE:-

W9 --->>> 8,060 lbs
W8 --->>> 6,315 lbs
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..no vids though.....ill get some up soon.....

Bench Press: form was spot on

Regular Rows: i dunno but i just couldnt add reps...i didnt feel like it....i dunno why...

Low Incline Dumbbell Bench Press: im happy

Chin-ups: felt great!

Diet: ok diet. not too good.

Overall: good workout. saw VACANCY yesterday....shitty film...will go for Harry Potter this weekend....

have a good week y'all! ​

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 9


Workout:-

Ass to Grass Box Squats = 3 sets x 6 reps x 205 lbs (90 kgs)

Keystone Deadlifts = 3 sets x 10 reps x 190 lbs (85 kgs)

Dumbbell Swings = 3 sets x 12 reps x 70 lbs (30 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Standing Ab Pulldowns = 2 sets x 10 reps x 70 lbs (35 kgs)

Hyperextensions = 1 set x 15 reps x BW​

TOTAL POUNDAGE:-

W9 --->>> 11,910 lbs
W8 --->>> 11,115 lbs
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:-

ok session. i had a severe headache (first time in my life) and i cough and a cold and a sore throat and an upset stomach. needless to say i wasnt anywhere near my 100%. but, i went in anyways and did what was needed.

Ass to Grass Box Squats: i dont think i nailed the form down on this one. not this time anyways. i have a vid....i think form was only ok. i still got a lot to work on but today i wasnt well so i kinda forgot about form

Keystone Deadlifts: i want to change these to regular RDLs...they feel more comfy for me...i wonder what E will say...

Dumbbell Swings: i recorded in my video set #2. i did 11 reps by mistake. so for set 3 i did 13. total comes to 36 reps so well...its all good

Glute Ham Raises: got a vid here too. probably really shitty form. but hey: i gotto start somewhere, eh?

Diet: ok diet. not as good as yesterday.

Overall: pretty ok workout. im happy i made progress but i wasnt "feeling" it u know.....i just hope im well by tomorrow...plus, i kind of tweaked my back doing something today and the uneaqual compression of my lower back has left my left lower back kinda sore i hope it heals by tomorrow.

nonetheless,

hope everyone's week is going good.

thanks for reading

peace

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