Andalite's PowerBuilding Journal Part 1

[Andalite]

the 2 vids of today:

JS Rows 145 x 6

Click here for set 1

Click here for set 2

 

[HiDnGoD]

I've never actually seen a vid of those rows before. When you deload, why does your arm & shoulder rotate to the front? Just resetting your grip, or is there a specific physiological reason for that?

 

[Andalite]

I've never actually seen a vid of those rows before. When you deload, why does your arm & shoulder rotate to the front? Just resetting your grip, or is there a specific physiological reason for that?

im just resetting my grip. and yes, its also a psychological thingy.

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 12


Workout:-

Low Box Squats = 3 sets x 8 reps x 185 lbs (85 kgs)

Romanian Deadlifts = 3 sets x 6 reps x 165 lbs (75 kgs)

Single Leg Romanian Deadlifts = 2 sets x 10 reps x 60 lbs (30 kgs)

Glute Ham Raises = 2 sets x 8 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:-

W12 --->>> 7,710 lbs
W11 --->>> n/a
W10 --->>> n/a
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:-

good workout. took vids of 2 sets of low box squats, 2 sets of single leg RDLs and 2 sets of GHRs. the whole damn collection is over 20 MB so its gonna take some time to upload it to youtube...so please be patient

Low Box Squats: they felt tough but i think i did them with good form.

Romanian DeadliftS: felt good.

Single Leg Romanian Deadlifts: ok u guys are going to laugh a lot at these 2 vids. on the first one, i started out with my right leg and it was ok. then i shifted to my left leg and i couldnt balance the first few reps. i got the hang of it eventually. in the second vid, i start off with my left leg, have a few start up problems and then i shift to my right. here too i have some balance issues. damnit, this looked really really goofy. but, i hope to get better at this with time. after doing this exercise my hams and my ass were hurting a LOT.

Glute Ham Raises: my ass was hurting a lot. i dont know how i managed to do these. they werent perfect, but i tried to work on my form. not all the GHRs were good but im sure a few reps were.

Diet: great food. ate tons of food.

Overall: it was a good workout. i liked it.

hope everyone's week is going good.

thanks for reading

peace

​

 

[Andalite]

The Video: Click Here

 

[Andalite]

Summer '07 Upper-Lower Split
UPPER 2 - WEEK 12


Workout:-

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

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

Close Grip Bench Press = 2 sets x 5 reps x 165 lbs (75 kgs)

Overhead Shrugs = 3 sets x 20 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:-

W12 --->>> 12,805 lbs
W11 --->>> n/a
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:-

took two vids today. one was of CGBP and the other was a form check vid of me doing rows with 135 (only 1 light set)....

Military Press: somehow i didnt feel this exercise today. i dunno, i really wanted to do 5x5 with this this week but i decided to change my grip on these and do them exactly how they are laid out in SS and i found this too tough to do a 5th set of. so i stopped at 4. ill try for set #5 next time.

Pull-ups: nothing new

Close Grip Bench Press: new PR

Overhead Shrugs: i did some really high rep shit because i was doing it controlled and not baliistically. so i thought id knock out a few more reps per set...im not going to increase the weight because i dont think it would be beneficial for my shoulders. however, i will reduce reps next week...or i might not...

Russian Twists: nothing new

Decline Sit-ups: boring

Diet: good food.

Overall: pretty ok workout.

as always, have a GREAT weekend everyone!!!

​

 

[Andalite]

Video:

Click Here for CGBP 165x5 video

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 13


Workout:-

Deadlifts = 1 set x 8 reps x 205 lbs (90 kgs)

Bulgarian Split Squats = 2 sets x 8 reps x 60 lbs (30 kgs - 14 kgs per hand)

Overhead Dumbbell Side Bends = n/a

Grip Work using Hammer Curls = 6 sets x 2 reps x 60 lbs (26 kgs per hand)

Hyperextensions = 1 set x 15 reps​

Overall Impression:-

short + sweet workout.

Deadlifts: very very easy. i liked it

Bulgarian Squats: felt good.

Grip Work: teh hammerzz curlzz were good hahaha.....

Diet: im happy. lots of food coming in...

Overall: good workout.

have a good one everyone
​

 

[Andalite]

Click Here for Upper 1 Week 13 Videos of Deadlifts and Bulgarian Squats

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 13


Workout:-

Low Box Squats = 4 sets x 6 reps x 205 lbs (90 kgs)

Single Leg Romanian Deadlifts = 2 sets x 12 reps x 60 lbs (30 kgs)

Romanian Deadlifts = 3 sets x 6 reps x 165 lbs (75 kgs)

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

Overall Impression:-

very cool workout.

Low Box Squats: i got 2 vids of these. they felt good. i really tried hard to push with my heels..

Single Leg Romanian Deadlifts: got a vid here too...dont laugh at me...the balancing is shit difficult..

Romanian DeadliftS: felt good.

Diet: not too good. im force feeding myself a lot. im a little depressed im going back in less than 12 days....i dont feel like eating. however, i think i forgot to mention this...one of the components of my post workout meal is 4 scoops of whey....its all the whey i eat on workout days only. on off days i dont take any whey. the meat i eat is enough i think.

Overall: it was a good workout. i liked it.

hope everyone's week is going good.

thanks for reading

peace

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