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Andalite's PowerBuilding Journal Part 1
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Andalite
Elite Bodybuilder
Summer '07 Upper-Lower Split
UPPER 1 - WEEK 11
Workout:-
TOTAL POUNDAGE:-
UPPER 1 - WEEK 11
Workout:-
Flat Bench Press = 4 sets x 2 reps x 185 lbs (85 kgs)
Regular Rows = n/a
Low Incline Dumbbell Bench Press = 3 sets x 7 reps x 65 lbs (30 kgs)
Chin-ups = 10 + 8 + 5 + 4 + 3 = 30
Facepulls = 2 sets x 10 reps x 70 lbs (35 kgs)
Bar Rollouts = n/a
Regular Rows = n/a
Low Incline Dumbbell Bench Press = 3 sets x 7 reps x 65 lbs (30 kgs)
Chin-ups = 10 + 8 + 5 + 4 + 3 = 30
Facepulls = 2 sets x 10 reps x 70 lbs (35 kgs)
Bar Rollouts = n/a
TOTAL POUNDAGE:-
W11 --->>> 8,395 lbs
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:-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
ive been doing the ice treatment thingy and my lower back is MUCH better. its still not at all 100% in any way but its much better than yesterday where getting off the chair was a challenge. but today i was pretty conservative on anything and everything both in the gym and out of it. yes, that means no sex today. which sucks.
Bench Press: this wasnt too tough on me. not too easy either but i could have gone a tad bit more for reps. well, 185 for 3x3 is my max and this was 1 rep short overall but i could have done 3x5 or something too. however, i was very very scared that i would fuck up my lower back with a single rep so i did this light and easy and on 2 sets i used zero leg drive (the last two sets) where i focussed solely on upper body strength. lower back was totally fine with this.
Regular Rows: skipped this because of the back problem. i wasnt gonna take a chance. made up for this by doing so many chin-ups sets (5x failure)
Low Incline Dumbbell Bench Press: kept the same weight as last time. my trainers carried the dumbbells across the gym for me hahahha....so all i had to do was lift them up. and put them down lol... this was too easy and i could have lifted more but i wasnt gonna take the chance.
Chin-ups: 5 sets to failure. made up for the lack of any other back work. this wasnt too difficult and ill be adding in weight next week (provided my lower back is ok).
Diet: tons of good food. im very happy.
Overall: ok so here is the plan for now. im icing my back. im gonna do it all through tomorrow and day after till the pain goes. its MUCH better than yesterday so i give it 2 days till it goes. however, since it has gone does not mean that the injury has disappeared (Eric's words and i agree from personal expereince with the shoulder injuries). infact, these injuries have a nasty way to showing their ugly heads from time to time. so...im gonna let this heal. no lower workout for me this week. ill do some very very light intensity cardio this week. friday will be upper 2 but ill see how that goes. if doing standing militaries is gonna screw my lower back, ill do either DE bench or inclines instead. lets see. but there is no chance im gonna do any squatting this week for sure. by next week i will most probably "feel" 100% but im gonna take the lwoer body days off in terms of weighttraining and do some light intensity cardio. upper's will be relatively light and conservative too. if i feel up to it then the week after i will be back in full swing in terms of working out on my lower body. but that week will be conservative too. the week after will be when i come in with all the heavy iron lol...i will ofcourse be over eating to increase my weight throughout this period.
saw scary movie 4 for the second time today. not as good as scary movie 3. also so the inside man. good movie. and the untouchables. fantastic movie. as u can all see ive been icing my back and wathcing a lot of movies today
anyways, have a good week y'all
Bench Press: this wasnt too tough on me. not too easy either but i could have gone a tad bit more for reps. well, 185 for 3x3 is my max and this was 1 rep short overall but i could have done 3x5 or something too. however, i was very very scared that i would fuck up my lower back with a single rep so i did this light and easy and on 2 sets i used zero leg drive (the last two sets) where i focussed solely on upper body strength. lower back was totally fine with this.
Regular Rows: skipped this because of the back problem. i wasnt gonna take a chance. made up for this by doing so many chin-ups sets (5x failure)
Low Incline Dumbbell Bench Press: kept the same weight as last time. my trainers carried the dumbbells across the gym for me hahahha....so all i had to do was lift them up. and put them down lol... this was too easy and i could have lifted more but i wasnt gonna take the chance.
Chin-ups: 5 sets to failure. made up for the lack of any other back work. this wasnt too difficult and ill be adding in weight next week (provided my lower back is ok).
Diet: tons of good food. im very happy.
Overall: ok so here is the plan for now. im icing my back. im gonna do it all through tomorrow and day after till the pain goes. its MUCH better than yesterday so i give it 2 days till it goes. however, since it has gone does not mean that the injury has disappeared (Eric's words and i agree from personal expereince with the shoulder injuries). infact, these injuries have a nasty way to showing their ugly heads from time to time. so...im gonna let this heal. no lower workout for me this week. ill do some very very light intensity cardio this week. friday will be upper 2 but ill see how that goes. if doing standing militaries is gonna screw my lower back, ill do either DE bench or inclines instead. lets see. but there is no chance im gonna do any squatting this week for sure. by next week i will most probably "feel" 100% but im gonna take the lwoer body days off in terms of weighttraining and do some light intensity cardio. upper's will be relatively light and conservative too. if i feel up to it then the week after i will be back in full swing in terms of working out on my lower body. but that week will be conservative too. the week after will be when i come in with all the heavy iron lol...i will ofcourse be over eating to increase my weight throughout this period.
saw scary movie 4 for the second time today. not as good as scary movie 3. also so the inside man. good movie. and the untouchables. fantastic movie. as u can all see ive been icing my back and wathcing a lot of movies today
anyways, have a good week y'all
Hey, I've just read up on your past injury and I must say that sucks... but at least your recovering and not giving up, I hope your back gets better... I tweaked mine a bit in june and although it wasn't bad it still made me much weaker then normal. Well good luck in recovery and hopefully your shoulders and back will get stronger.
Andalite
Elite Bodybuilder
Summer '07 Upper-Lower Split
LOWER 1 - WEEK 12
Workout:-
TOTAL POUNDAGE:-
Overall Impression:-
LOWER 1 - WEEK 12
Workout:-
Speed Deadlifts = n/a
Deadlifts = 2 sets x 8 reps x 185 lbs (85 kgs)
Bulgarian Split Squats = 2 sets x 6 reps x 60 lbs (30 kgs - 14 kgs per hand)
Overhead Dumbbell Side Bends = n/a
Grip Work using Hammerl Curls = 2 sets x 8 reps x 40 lbs (18 kgs)
Hyperextensions = 1 set x 15 reps
Deadlifts = 2 sets x 8 reps x 185 lbs (85 kgs)
Bulgarian Split Squats = 2 sets x 6 reps x 60 lbs (30 kgs - 14 kgs per hand)
Overhead Dumbbell Side Bends = n/a
Grip Work using Hammerl Curls = 2 sets x 8 reps x 40 lbs (18 kgs)
Hyperextensions = 1 set x 15 reps
TOTAL POUNDAGE:-
W12 --->>> 3,680 lbs
W11 --->>> 2,445 lbs
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
W11 --->>> 2,445 lbs
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:-
im back everyone!!! hahahahhaha
Deadlifts: i thought this would be shit easy but it wasnt at all. and i cant explain why either. my diet has been spot on. im back @ 85 kgs (185 lbs) cold early morning temperature so i cant understand why the heck this was so damn tough today. and it wasnt even my lower back which was hurting. my lower back is fine. its just that i wasnt very comfortable. im not too disappointed though. i want to run a theory by eric about this subject.
Bulgarian Squats: easy work here too. this was too easy actually. but i really need to work on my form.
Grip Work: haha...these hammer curls felt awesome. i want my forearms to become shit big and my grip strength is gonna improve a lot i believe.
Diet: this has been really good over the last week. im getting a LOT of meat in. i actually spent some time monitoring myself and my protein powder intake has gone down to zero grams (i dont take whey on my off days) but im eating well over 2 kgs of chicken alone per day. in addition to that i have been eating tons of fruits and a few vegetables. i need to work on getting in some veggies. i hardly eat any vegetables. but my diet has been this good for the last 6 days and i am very happy with this. im also glad my weight has gone back to what it used to be. whoo..what a relief hahaha
Overall: looking forward to tomorrow's training. i bet its gonna be fun ahaha.
have a good one everyone
Deadlifts: i thought this would be shit easy but it wasnt at all. and i cant explain why either. my diet has been spot on. im back @ 85 kgs (185 lbs) cold early morning temperature so i cant understand why the heck this was so damn tough today. and it wasnt even my lower back which was hurting. my lower back is fine. its just that i wasnt very comfortable. im not too disappointed though. i want to run a theory by eric about this subject.
Bulgarian Squats: easy work here too. this was too easy actually. but i really need to work on my form.
Grip Work: haha...these hammer curls felt awesome. i want my forearms to become shit big and my grip strength is gonna improve a lot i believe.
Diet: this has been really good over the last week. im getting a LOT of meat in. i actually spent some time monitoring myself and my protein powder intake has gone down to zero grams (i dont take whey on my off days) but im eating well over 2 kgs of chicken alone per day. in addition to that i have been eating tons of fruits and a few vegetables. i need to work on getting in some veggies. i hardly eat any vegetables. but my diet has been this good for the last 6 days and i am very happy with this. im also glad my weight has gone back to what it used to be. whoo..what a relief hahaha
Overall: looking forward to tomorrow's training. i bet its gonna be fun ahaha.
have a good one everyone
Watch you don't start scratching at the ground and laying eggs.Andalite said:Summer '07 Upper-Lower Split
LOWER 1 - WEEK 12
Workout:-
Speed Deadlifts = n/a
Deadlifts = 2 sets x 8 reps x 185 lbs (85 kgs)
Bulgarian Split Squats = 2 sets x 6 reps x 60 lbs (30 kgs - 14 kgs per hand)
Overhead Dumbbell Side Bends = n/a
Grip Work using Hammerl Curls = 2 sets x 8 reps x 40 lbs (18 kgs)
Hyperextensions = 1 set x 15 reps
TOTAL POUNDAGE:-
W12 --->>> 3,680 lbs
W11 --->>> 2,445 lbs
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:-
im back everyone!!! hahahahhaha
Deadlifts: i thought this would be shit easy but it wasnt at all. and i cant explain why either. my diet has been spot on. im back @ 85 kgs (185 lbs) cold early morning temperature so i cant understand why the heck this was so damn tough today. and it wasnt even my lower back which was hurting. my lower back is fine. its just that i wasnt very comfortable. im not too disappointed though. i want to run a theory by eric about this subject.
Bulgarian Squats: easy work here too. this was too easy actually. but i really need to work on my form.
Grip Work: haha...these hammer curls felt awesome. i want my forearms to become shit big and my grip strength is gonna improve a lot i believe.
Diet: this has been really good over the last week. im getting a LOT of meat in. i actually spent some time monitoring myself and my protein powder intake has gone down to zero grams (i dont take whey on my off days) but im eating well over 2 kgs of chicken alone per day. in addition to that i have been eating tons of fruits and a few vegetables. i need to work on getting in some veggies. i hardly eat any vegetables. but my diet has been this good for the last 6 days and i am very happy with this. im also glad my weight has gone back to what it used to be. whoo..what a relief hahaha
Overall: looking forward to tomorrow's training. i bet its gonna be fun ahaha.
have a good one everyone
Be careful you don't eat too much fruit. The fibre is good, but too much sucrose can be problematic.
Andalite
Elite Bodybuilder
Summer '07 Upper-Lower Split
UPPER 1 - WEEK 12
Workout:-
TOTAL POUNDAGE:-
UPPER 1 - WEEK 12
Workout:-
Flat Bench Press = 2 sets x 3 reps x 175 lbs (80 kgs)
JS Rows = 3 sets x 6 reps x 145 lbs (65 kgs)
Low Incline Dumbbell Bench Press = 3 sets x 5 reps x 70 lbs (32 kgs)
Weighted Chin-ups = 4 sets x 5 reps x +6 kgs (total = 190 lbs = 90 kgs)
Facepulls = 2 sets x 10 reps x 80 lbs (40 kgs)
Bar Rollouts = n/a
JS Rows = 3 sets x 6 reps x 145 lbs (65 kgs)
Low Incline Dumbbell Bench Press = 3 sets x 5 reps x 70 lbs (32 kgs)
Weighted Chin-ups = 4 sets x 5 reps x +6 kgs (total = 190 lbs = 90 kgs)
Facepulls = 2 sets x 10 reps x 80 lbs (40 kgs)
Bar Rollouts = n/a
TOTAL POUNDAGE:-
W12 --->>> 8,510 lbs
W11 --->>> 8,395 lbs
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:-W11 --->>> 8,395 lbs
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
lower back pain is zero. the funny thing is that the pain has shifted. before it was exactly to the left of my spine. now its on my left side of my body. key words are: of my body. its almost as if its migrated to the left. but its hardly anything. just a tiny strain. but thats very very wierd...
Bench Press: i bombed out. i wanted to do 3x5x175 but i got screwed at rep 3. i dunno how this happened. it should have been ok for 5. then i did the second set and it appreared as if i was pushing myself too hard. so i thought its better for me to just back off this for now. im glad i did.
JS Rows: i felt sooooooo good doing these again haha. regular barbell rows suck compared to this. ive taken the vids of set 1 and 2 which i will post as soon as youtube clears them.
Low Incline Dumbbell Bench Press: new PR for me. it was quite easy actually. i did the first 2 sets with great ease but then i took like a 5 minute break before the last set (my gf needed a spot and then i had to chitchat) and that kinda made me lose my groove a bit.
Chin-ups: these were amazing! i cant believe i knocked out 4x5. haha. this was tough but im so glad i managed to get this done! whoo hoo.
Diet: good food.
Overall: good workout. i hope everyone is having a good week
cheers
Bench Press: i bombed out. i wanted to do 3x5x175 but i got screwed at rep 3. i dunno how this happened. it should have been ok for 5. then i did the second set and it appreared as if i was pushing myself too hard. so i thought its better for me to just back off this for now. im glad i did.
JS Rows: i felt sooooooo good doing these again haha. regular barbell rows suck compared to this. ive taken the vids of set 1 and 2 which i will post as soon as youtube clears them.
Low Incline Dumbbell Bench Press: new PR for me. it was quite easy actually. i did the first 2 sets with great ease but then i took like a 5 minute break before the last set (my gf needed a spot and then i had to chitchat) and that kinda made me lose my groove a bit.
Chin-ups: these were amazing! i cant believe i knocked out 4x5. haha. this was tough but im so glad i managed to get this done! whoo hoo.
Diet: good food.
Overall: good workout. i hope everyone is having a good week
cheers
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