Andalite's PowerBuilding Journal Part 1

[Andalite]

the video: http://www.youtube.com/watch?v=yVC-lVvTfxw

i made a few comments about each exercise above. please have a look

thanks

 

[Andalite]

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


Workout:-

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

Pull-ups = 9 + 6 + 5 + 4 = 24

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

Overhead Shrugs = 3 sets x 12 reps x 75 lbs (35 kgs)

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

Decline Sit-ups = 2 sets x 15 reps x BW​

TOTAL POUNDAGE:-

W9 --->>> 11,730 lbs
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:-

i wasnt well today. i almost puked before my workout. i dunno why i actually went but i didnt want to take an off today. anyways, lots to talk about...(got 3 vids today: military press and 2 sets of CGBP)

Military Press: so Eric and Chris both brought it to my notice last week that my military press was really not official because i didnt make the bar touch my clavicle. SO, this time i decided to stick to 120 and make the bar touch my clavicle on every rep. a vid has been provided. im happy because now i know next week ill knock out 120x5x5 and then the week after its 3x5x135

Pull-ups: new PR.....im happy...

Close Grip Bench Press: got a vid for this too. felt awesome.

Overhead Shrugs: my shoulders are very happy

Russian Twists: a breeze...i need to figure out what eric meant by doing these standing with a barbell....ill do some research on this before my next workout...

Decline Sit-ups: boring

Diet: tons of food. all good.

Overall: good workout. im very happy that i was able to do so much even after me being so sick (i also had a fever in the morning)....i also felt very dehydrated today for some reason...well, i made up for that by drinking 3 litres total before sleeping lol....today mornings im feeling fine though - no cough, no cold, no fever. whoo-hoo....

as always, have a GREAT weekend everyone!!!

​

 

[Andalite]

ok here is the vid:

Upper 2 Week 9

some notes:

Military Press 120x5
on rep 3 i lost balance because someone behind me tripped and fell and i lost concentration. luckily, i recovered and i was able to knock out 2 more reps. i didnt take another vid because i was bored. but i wish i had. noentheless, the bar did touch my clavicle (i think ).

Close Grip Bench Press Set #1
my head got cut off lol.....

Close Grip Bench Press Set #2
ok now when i got up i got cut off lol...

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 10


Workout:-

Deadlifts = 1 sets x 5 reps x 275 lbs (125 kgs)

Speed Deadlifts @ 50% of 1RM = 10 sets x 1 rep x 175 lbs (80 kgs)

Bulgarian Split Squats = 2 sets x 6 reps x 65 lbs (32 kgs)

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

Grip Work using Barbell Curls = 1 sets x 6 reps x 65 lbs (30 kgs)

Hyperextensions = 1 set x 10 reps x BW​

TOTAL POUNDAGE:-

W10 --->>> 3,905 lbs
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:-

a new workout for me. i was supposed to do good mornings but i havent been keeping good form on them and ive tweaked my lower back pretty bad thanks to them. i could just reset the weight and start again but i dont think right now in my lifting career i need to worry about them. in due time when i reach a stage where they will play an essential part i will put them back in. for now, they're out.

Deadlifts: it wasnt as easy as i thought at all. however i know my form was pretty good im very happy with my form actually. but no, they werent easy. at the time during with i did dc training, i was able to knock out a good 7-8 reps with this weight. i could have easily done atleast 5-6 more today. so i guess my strength has improved. right now, im taking my 1RM to be my old 1RM = 355 lbs.

Speed Deadlifts: i did not run this idea past eric and i came up with it when i was at the gym itself. i think im gonna get clobbered by him for this...however, i did this for a purpose...they same reason why i used to do DE work on the texas method. if Eric gives me the ok, im gonna reduce the weight for this next time.

Bulgarian Squats: i reduced the weight drastically on this. i wasnt really all that tired from the DE work. i reduced it because i wanted to work on form. i also did 2 sets because i didnt see the need to go balls to the wall with this. exactly as eric had asked me to do before. infact, he had warned me that i will not be doing this correctly and it will catch up with me later on. well, he was right again. so well...ive reduced the weight and im working on posture, smooth form, etc..

Overhead Dumbbell Side Bends: nice

Grip Work: boring.

Diet: good food today

Overall: good workout. i saw harry potter 5 yesterday. quite a good movie. a few technical errors but otherwise it was a good movie. as for today's workout....it was good. did not move too much wieght. i just hope Eric isnt pissed about me doing speed deads. if he gives me the ok, im gonna go ahead with these but at a much lighter weight (165 or 155 lbs instead of 175).

stay safe everyone
​

 

[Andalite]

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

Workout:-

Flat Bench Press = 1 sets x 3 reps x 205 lbs (90 kgs)

Regular Rows = n/a

Low Incline Dumbbell Bench Press = 3 sets x 7 reps x 65 lbs (30 kgs)

Chin-ups = 11 + 5 = 16

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

Bar Rollouts = 2 sets x 10 reps​

TOTAL POUNDAGE:-

W10 --->>> 4,940 lbs
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:-

wierd workout...

Bench Press: ok i got a vid of this. a new 3RM attempt. as per Eric's orders. why am i pissed? because the fucking trainer who i instructed over a fucking dozen times NOT to even touch the motherfucking bar unless i was failing kept making it is goddamn point to hold it. he did not help me to push it up and i didnt need his help but his hands kept shooting out when i was past midway and he would hold the bar. fucking asshole. my damn training partner ditched me today so i had to rely on my gf holding the camera and this chut of an instructor spotting me im gonna try this one more time next week and do it the right way. it is a PR for me but im not counting it legal unless i do it on my own.

Regular Rows: ive tweaked me lower back a bit and i might take the remaining of this week off. tomorrow is in any case an off day so if by thursday im feeling fine ill go to the gym otherwise ill skip this week.

Low Incline Dumbbell Bench Press: im happy

Chin-ups: felt great!

Diet: tons of good food. im very happy.

Overall: in a way i am happy with this workout. i cant belive i knocked out 205 lbs for 3 reps. that is a major achievement for me considering less than 8 months ago i wasnt even gonna be lifting again. however, i am upset because if that damn trainer had kept control over his instincts and NOT put his hand on the bar i could've showed off that my nre 3RM is 205 lol....plus, my lower back is a bit tweaked and im gonna take the remaining of this week provided it doesnt clear up by thursday. for information, the left part of my lower back went through supercompression (unequal on the left side) when i did good mornings last week. deep down inside though, i am very happy that i got 3 reps with 205. i know next week i will be able to pull it off once again.

have a good week y'all! ​

 

[Andalite]

Click here for video of Bench Press 205 x 3

 

[Andalite]

Summer '07 Upper-Lower Split
UPPER 2 - WEEK 10


Workout:-

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

Pull-ups = 8 + 6 + 5 + 4 = 23

Close Grip Bench Press = 3 sets x 7 reps x 155 lbs (70 kgs)

Overhead Shrugs = 3 sets x 12 reps x 75 lbs (35 kgs)

Russian Twists = 2 sets x 10 reps x 25 lbs (10 kgs)

Decline Sit-ups = 2 sets x 15 reps x BW​

TOTAL POUNDAGE:-

W10 --->>> 12,610 lbs
W9 --->>> 11,730 lbs
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:-

ok i havent been well at all. i have a horrible stomach upset. im under a shitload of antibiotics right now and my diet today was shitty. to top it off i slept in an awkward position and i have a horrible catch on my neck and i cant turn it to the right. it was really bad in the morning but my gf gave me a nice neck massage and im much better right now. it will go by tomorrow most likely. however, i was not feeling 100% at all and i was in no mood to workout. but since i had skipped yesterday's session i decided to go today. the only good news is that my lower back pain has finally gone.

Military Press: added 1 more set. vid has been taken.

Pull-ups: couldnt knock out 9 reps like last time. only got 8. got a vid.

Close Grip Bench Press: got a vid for this too. new PR.

Overhead Shrugs: my shoulders are very happy

Russian Twists: this new variaition done standing with a barbell isnt as easy as i thought it would be. i did it in the right manner using my trunk instead of my arms to push the bar.

Decline Sit-ups: boring

Diet: sad sad diet as most of what i ate today came out 30 minutes late

Overall: good workout...however, im just trying to get back to my old healthy method of living lol.....i dont like being sick....and this neck is killing me!!! i saw the gridiron gang last night and it was a great movie. i saw it when it released last year but i enjoyed watching this movie again. i liked it.

as always, have a GREAT weekend everyone!!!

​

 

[Andalite]

video link: Click Here

 

[fallingeggs]

looking good andalite.

i have a question about your videos, what do you use to edit them and put in the blue titles? I am starting to take videos of my workouts and I have little idea how to get them cleaned up.

thanks!

 

[Andalite]

looking good andalite.

i have a question about your videos, what do you use to edit them and put in the blue titles? I am starting to take videos of my workouts and I have little idea how to get them cleaned up.

thanks!

thanks for dropping by my man...please continue to do so

as for editing my video: i use windows movie maker. its pretty easy to use ahaha

but given the choice, id rather use somehting like adobe premier pro 1.6 because i am a certified film editor per se