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Andalite's PowerBuilding Journal Part 1
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Andalite
Elite Bodybuilder
was supposed to workout today but i got other stuff to do and i dont have time so no upper 2 this week. actually, i havent done a single upper body session this whole week....damn...thats bad....lol....most people woulda done 2 uppers instead and bitched about not being able to do any lowers hahahha
anyways, i wish everyone a good weekend
anyways, i wish everyone a good weekend
Andalite
Elite Bodybuilder
Summer '07 Upper-Lower Split
LOWER 1 - WEEK 14
Workout:-
Overall Impression:-
LOWER 1 - WEEK 14
Workout:-
Deadlifts = 1 set x 5 reps x 245 lbs (110 kgs)
Bulgarian Split Squats = 2 sets x 8 reps x 60 lbs (30 kgs - 14 kgs per hand)
Overhead Dumbbell Side Bends = 2 sets x 10 reps x 10 lbs (5 kgs)
Grip Work using Hammer Curls = 3 sets x 4 reps x 60 lbs (26 kgs per hand)
Hyperextensions = 1 set x 15 reps
Bulgarian Split Squats = 2 sets x 8 reps x 60 lbs (30 kgs - 14 kgs per hand)
Overhead Dumbbell Side Bends = 2 sets x 10 reps x 10 lbs (5 kgs)
Grip Work using Hammer Curls = 3 sets x 4 reps x 60 lbs (26 kgs per hand)
Hyperextensions = 1 set x 15 reps
Overall Impression:-
very short workout.
Deadlifts: felt pretty ok. waiting for youtube to allow the vid...
Bulgarian Squats: felt good.
Grip Work: teh hammerzz curlzz were good hahaha.....next time its gonna be 65 lbs a hand lol
Diet: very sad diet.
Overall: very short workout. i will probably start doing speed deads from next time on. but the next workout will be after 10 days or so since next tuesday night i leave mumbai and fly back to trinity. damn, im really sad about this. i agree 100% with Serpens Aeon that leaving ur family so many times doesnt make it easier each time but way more difficult. so the plan is this week i finish all the workouts (hopefully) and my next workout will be from next thursday or friday onwards. that plan will be put up in a few days.
have a good one everyone
Deadlifts: felt pretty ok. waiting for youtube to allow the vid...
Bulgarian Squats: felt good.
Grip Work: teh hammerzz curlzz were good hahaha.....next time its gonna be 65 lbs a hand lol
Diet: very sad diet.
Overall: very short workout. i will probably start doing speed deads from next time on. but the next workout will be after 10 days or so since next tuesday night i leave mumbai and fly back to trinity. damn, im really sad about this. i agree 100% with Serpens Aeon that leaving ur family so many times doesnt make it easier each time but way more difficult. so the plan is this week i finish all the workouts (hopefully) and my next workout will be from next thursday or friday onwards. that plan will be put up in a few days.
have a good one everyone
Andalite
Elite Bodybuilder
Andalite
Elite Bodybuilder
Summer '07 Upper-Lower Split
UPPER 1 - WEEK 14
Workout:-
Overall Impression:-
UPPER 1 - WEEK 14
Workout:-
Incline Bench Press = 1 sets x 1 reps x 185 lbs (85 kgs)
Weighted Chin-ups = 4 sets x 5 reps x +8 kgs (total = 205 lbs = 90 kgs)
Flat Dumbbell Bench Press = 4 sets x 6 reps x 65 lbs (30 kgs)
Barbell Rows = 3 sets x 10 reps x 155 lbs (70 kgs)
Facepulls = 2 sets x 10 reps x 80 lbs (40 kgs)
Decline Sit-ups = 2 sets x 8 reps x 25 lbs plus BW
Weighted Chin-ups = 4 sets x 5 reps x +8 kgs (total = 205 lbs = 90 kgs)
Flat Dumbbell Bench Press = 4 sets x 6 reps x 65 lbs (30 kgs)
Barbell Rows = 3 sets x 10 reps x 155 lbs (70 kgs)
Facepulls = 2 sets x 10 reps x 80 lbs (40 kgs)
Decline Sit-ups = 2 sets x 8 reps x 25 lbs plus BW
Overall Impression:-
good workout. lol im doing an upper body workout after nearly 10-12 days...lol.....
Incline Bench Press: im tired of doing flat bench presses. ive been doing them for like 12 weeks now. so i decided to max out on inclines just for kicks. finally my flat bench is stronger than me incline. lol. 185 was very easy. i tried to do something with 205 but i got fucked at the bottom. lockout was easy. the bottom part of this is STILL my weakness. but its alright because ive made a few changes (thanks to Eric) which i will be implementing once i get back to the states in 6 days
damn, thats really depressing...i have such little time left here.
Chin-ups: very cool hahaha
Flat Dumbbell Bench Press: quite smooth. i enjoyed doing these.
Rows: lower back is still sore from yesterday's deadlift workout but this wasnt too difficult. probably a new PR for me but i have no clue...
Diet: good food.
Overall: good workout. damn, i cant believe i have only 6 more days left here in mumbai shit. oh well......on a good note, transformers is releasing this friday in mumbai so ill be going to see it on saturday most likely
i hope everyone is having a good week
cheers
Incline Bench Press: im tired of doing flat bench presses. ive been doing them for like 12 weeks now. so i decided to max out on inclines just for kicks. finally my flat bench is stronger than me incline. lol. 185 was very easy. i tried to do something with 205 but i got fucked at the bottom. lockout was easy. the bottom part of this is STILL my weakness. but its alright because ive made a few changes (thanks to Eric) which i will be implementing once i get back to the states in 6 days
damn, thats really depressing...i have such little time left here. Chin-ups: very cool hahaha
Flat Dumbbell Bench Press: quite smooth. i enjoyed doing these.
Rows: lower back is still sore from yesterday's deadlift workout but this wasnt too difficult. probably a new PR for me but i have no clue...
Diet: good food.
Overall: good workout. damn, i cant believe i have only 6 more days left here in mumbai
shit. oh well......on a good note, transformers is releasing this friday in mumbai so ill be going to see it on saturday most likely i hope everyone is having a good week
cheers
Andalite
Elite Bodybuilder
Summer '07 Upper-Lower Split
LOWER 2 - WEEK 14
Workout:-
Overall Impression:-
LOWER 2 - WEEK 14
Workout:-
Low Box Squats = 1 set x 3 reps x 265 lbs (120 kgs)
Low Box Squats = 1 set x 3 reps x 225 lbs (100 kgs)
Low Box Squats = 2 sets x 5 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 135 lbs (60 kgs)
Standing Ab Pulldowns = 2 sets x 10 reps x 70 lbs (35 kgs)
Low Box Squats = 1 set x 3 reps x 225 lbs (100 kgs)
Low Box Squats = 2 sets x 5 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 135 lbs (60 kgs)
Standing Ab Pulldowns = 2 sets x 10 reps x 70 lbs (35 kgs)
Overall Impression:-
killer workout.
Low Box Squats: instead of doing 4x6 i thought id try for a new PR on these. 265 is a brand new PR for me. i got it on vid. 265x3 was not to failure. i could have knocked out 2 reps easy. i did some lighter weights for 3 sets total. nothing was even close to failure. im very happy with this workout. 265 was a bit tough but my abs are still sore from monday's decline sit ups with 25 lbs on me....these sore abs really ruined this lift for me because im pretty sure i could have taken atleast 15-20 lbs more for 3 reps....
Single Leg Romanian Deadlifts: much better form than last week.
Romanian DeadliftS: felt good.
Diet: lots of food
Overall: it was a good workout. i liked it.
hope everyone's week is going good.
thanks for reading
peace
Low Box Squats: instead of doing 4x6 i thought id try for a new PR on these. 265 is a brand new PR for me. i got it on vid. 265x3 was not to failure. i could have knocked out 2 reps easy. i did some lighter weights for 3 sets total. nothing was even close to failure. im very happy with this workout. 265 was a bit tough but my abs are still sore from monday's decline sit ups with 25 lbs on me....these sore abs really ruined this lift for me because im pretty sure i could have taken atleast 15-20 lbs more for 3 reps....
Single Leg Romanian Deadlifts: much better form than last week.
Romanian DeadliftS: felt good.
Diet: lots of food
Overall: it was a good workout. i liked it.
hope everyone's week is going good.
thanks for reading
peace
Andalite
Elite Bodybuilder
Andalite
Elite Bodybuilder
Summer '07 Upper-Lower Split
UPPER 2 - WEEK 14
Workout:-
Overall Impression:-
UPPER 2 - WEEK 14
Workout:-
Military Press = 4 sets x 6 reps x 120 lbs (55 kgs)
Pull-ups = 5x5
Seated Dumbbell Shoulder Press = 2 sets x 8 reps x 40 lbs (18 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
Pull-ups = 5x5
Seated Dumbbell Shoulder Press = 2 sets x 8 reps x 40 lbs (18 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
Overall Impression:-
last workout for this summer.
Military Press: very great!
Pull-ups: this was tough
Seated Dumbbell Military Press: its been a long time since ive come back to this lift. because of my shoulder injuries im taking this slow and steady.
Overhead Shrugs: awesome!
Russian Twists: nothing new
Decline Sit-ups: boring
Diet: good food.
Overall: pretty ok workout. i have to lay out my plan for the next semester for u guys. ill do that in a short while. otherwise, i hope everyone is having a good week and i wish y'all a great weekend!
Military Press: very great!
Pull-ups: this was tough
Seated Dumbbell Military Press: its been a long time since ive come back to this lift. because of my shoulder injuries im taking this slow and steady.
Overhead Shrugs: awesome!
Russian Twists: nothing new
Decline Sit-ups: boring
Diet: good food.
Overall: pretty ok workout. i have to lay out my plan for the next semester for u guys. ill do that in a short while. otherwise, i hope everyone is having a good week and i wish y'all a great weekend!
Andalite
Elite Bodybuilder
Plan for Fall 2007
this one is once again credited to Eric3237
the plan for this Fall semester is:
1.) get my bench up to repping with 225. im at 205 right now so in 16 weeks i wanna rep 225.
2.) squat deep (i wont call it OLY squatting because of Rippetoe's last post) 315 for 5. right now i am at 295x4.
3.) deadlift somewhere close to 405. i have no idea where i am right now because of my injury.
4.) get a whole lot thicker.
5.) get healthier
the summer program Eric designed for me has worked beautifully. i am no bodybuilder but my physique has improved. more importantly, my strength has increased a LOT. im also much healthier now. all thanks to Eric.
the program for Fall is another upper-lower with a few modifications. most of the program is exactly as my program right now though. just a few minor changes which Eric has made.
instead of workout out 4x a week, i am going to be doing a 9-10 day rotation.
lower 1
off
upper 1
off
lower 2
off
upper 2
off
off / repeat
on some off days i will do very low intensity cardio for long durations (45 minutes to 90 minutes). i will only do this as long as it does not screw my progress or fail to dissipate fatigue.
the program:
the immediate plan is that i will be arriving at Trinity on the 22nd (Wednesday) evening. thursday the 23rd i have an 8:30 am class. so, by the time i get settled in and get all my protein plus the text books, etc it will be friday. THEREFORE, my next workout is going to be either on next Friday the 24th of August or Saturday the 25th of August. or maybe the 27th of August: monday. but most probably it will be the 24th.
special thanks to Eric for helping me design this program. actually, saying he helped me design it is a massive understatement. its thanks to him that this program even exists! its all his work with probably 1-2 small minor changes i made upon his permission.so anyways, MAJOR props to Eric
i will be posting as usual but the next update will be roughly 7-9 days from now.
cheers and thanks for reading!
this one is once again credited to Eric3237
the plan for this Fall semester is:
1.) get my bench up to repping with 225. im at 205 right now so in 16 weeks i wanna rep 225.
2.) squat deep (i wont call it OLY squatting because of Rippetoe's last post) 315 for 5. right now i am at 295x4.
3.) deadlift somewhere close to 405. i have no idea where i am right now because of my injury.
4.) get a whole lot thicker.
5.) get healthier
the summer program Eric designed for me has worked beautifully. i am no bodybuilder but my physique has improved. more importantly, my strength has increased a LOT. im also much healthier now. all thanks to Eric.
the program for Fall is another upper-lower with a few modifications. most of the program is exactly as my program right now though. just a few minor changes which Eric has made.
instead of workout out 4x a week, i am going to be doing a 9-10 day rotation.
lower 1
off
upper 1
off
lower 2
off
upper 2
off
off / repeat
on some off days i will do very low intensity cardio for long durations (45 minutes to 90 minutes). i will only do this as long as it does not screw my progress or fail to dissipate fatigue.
the program:
Lower 1
Deadlift 1x5
Bulgarian Squats 2-3 sets
GHRs 2-3 sets
Grip Work like Hammer Curls for 2-4 sets
Standing Ab Pull Downs 2-3 sets
Upper 1
Flat Bench Press 10x3 w/ 60 second rest periods start at 165 and add 5 lbs a session
Chin-ups 3-4 sets of 5-6 reps
Seated Dumbbell Shoulder Presses 3x8-12
Rows 4x5-7
Overhead Shrugs 1-2 sets
Lower 2
Low Box Squats / Squats Ramping up 4x6 style
Single Leg RDLs 2x6-10
RDLs 3x6-10
Reverse Hypers 2-3 sets for therapeutic value
Overhead Plate Side Bends 1-2 sets
Upper 2
Military Press 3-4 sets of 5-7 reps
Pull-ups 4x failure
flat dumbbell pause presses 3x8-12
Cable Rows 1-2 sets of 10-12 reps
Facepulls
Russian Twists
Deadlift 1x5
Bulgarian Squats 2-3 sets
GHRs 2-3 sets
Grip Work like Hammer Curls for 2-4 sets
Standing Ab Pull Downs 2-3 sets
- for deadlifts i will either increase reps, increase the weight or do more sets. this will change from workout to workout and i will go mostly by "feel". its not direct planned progression but the general rules are no going to failure and no using shitty form.
- whenever i max out on squats (this will happen 1-3 times this semester) i will replace the deads with squats.
- before doing max outs, i will do walkouts with my projected weight. these walkouts will be done last in this workout after GHRs.
- whenever i max out on squats (this will happen 1-3 times this semester) i will replace the deads with squats.
- before doing max outs, i will do walkouts with my projected weight. these walkouts will be done last in this workout after GHRs.
Upper 1
Flat Bench Press 10x3 w/ 60 second rest periods start at 165 and add 5 lbs a session
Chin-ups 3-4 sets of 5-6 reps
Seated Dumbbell Shoulder Presses 3x8-12
Rows 4x5-7
Overhead Shrugs 1-2 sets
- Flat bench presses will be for 10x3. rest intervals are only 60-72 seconds. i will start light at 165 and add 5 lbs to the bar every week. my 5x5 max is 180. by week 5 i will be nailing 185 for 10x3. the goal is to get stronger and bigger.
- its time i start doing seated dumbbell presses. im going to start out light and easy with these because of my previous injuries.
- its time i start doing seated dumbbell presses. im going to start out light and easy with these because of my previous injuries.
Lower 2
Low Box Squats / Squats Ramping up 4x6 style
Single Leg RDLs 2x6-10
RDLs 3x6-10
Reverse Hypers 2-3 sets for therapeutic value
Overhead Plate Side Bends 1-2 sets
- whenever i max out on squats, i will be having a 3-4 weeks "loading" period where i will train balls to the wall for 4x6. otherwise, i will be doing regular low box squats for 3x8.
- the rest of the workout is exactly as it is right now.
- the rest of the workout is exactly as it is right now.
Upper 2
Military Press 3-4 sets of 5-7 reps
Pull-ups 4x failure
flat dumbbell pause presses 3x8-12
Cable Rows 1-2 sets of 10-12 reps
Facepulls
Russian Twists
- military press progression will be done via triple or double progression.
- pause presses with dumbbells are to work on bottom part of the bench press.
- pause presses with dumbbells are to work on bottom part of the bench press.
the immediate plan is that i will be arriving at Trinity on the 22nd (Wednesday) evening. thursday the 23rd i have an 8:30 am class. so, by the time i get settled in and get all my protein plus the text books, etc it will be friday. THEREFORE, my next workout is going to be either on next Friday the 24th of August or Saturday the 25th of August. or maybe the 27th of August: monday. but most probably it will be the 24th.
special thanks to Eric for helping me design this program. actually, saying he helped me design it is a massive understatement. its thanks to him that this program even exists! its all his work with probably 1-2 small minor changes i made upon his permission.so anyways, MAJOR props to Eric
i will be posting as usual but the next update will be roughly 7-9 days from now.
cheers and thanks for reading!
Andalite
Elite Bodybuilder
Fall '07 - Lower 1, Week 15
Overall Impression:
Deadlifts = 1 set x 6 reps x 225 lbs, 1 set x 10 reps x 135 lbs
Bar Walkouts = 2 walkouts with 315 lbs
Bulgarian Squats = 2 sets x 6 reps x 60 lbs
Glute Ham Raises = 2 sets x 8 reps
Grip Work using Hammer Curls = 2 sets x 5 reps x 50 lbs
Front Plate Squats = 2 sets x 10 reps x 25 lbs
Leaving Thoughts:
anyways,
cheers
Overall Impression:
i flew in from mumbai last evening. by the time i moved my stuff from the storage into my room and unpacked all this stuff it was 3:00 am. i had an 8:30 am class today. infact, i had classes from 8:30 am to 5:00 pm with only two one-hour-long gaps in the middle. needless to say, today was a tough day. luckily for me i dont suffer from any jet lag. i slept the entire time on the plane. but my body seems to be a little tired. as for diet: i got all my supps today. i ate quite a lot of food today but on the 29 hour flight while coming here i didnt eat a thing because the food was really bad. and i didnt drink enough water. so im very dehydrated. but, i didnt want to not workout today so i decided to go in and do some relatively light stuff.
Deadlifts = 1 set x 6 reps x 225 lbs, 1 set x 10 reps x 135 lbs
felt pretty easy. the back off set was just for kicks. my target is to hit 315x5 by the end of 6 weeks.
Bar Walkouts = 2 walkouts with 315 lbs
this is a very simple exercise. i load the bar with my projected squat max. then i walk out with the bar and stand for a few seconds. then i go and re-rack the bar. 315 is my prjected squat max at the moment. i dont know if its because of my dehydrated and weak state or the fact that 315 lbs is a lot or both, 315 felt very heavy. im glad Eric has me doing these walkouts.
Bulgarian Squats = 2 sets x 6 reps x 60 lbs
i was tired from the walkouts and the deads, i didnt feel 100% with this exercise.
Glute Ham Raises = 2 sets x 8 reps
ok now i finally have access to a GHR machine!!! whoo-hoo!!! i cant believe i nailed 8 reps on my own with zero cheating. week i am going to take a vid of this.
Grip Work using Hammer Curls = 2 sets x 5 reps x 50 lbs
nothing special to report.
Front Plate Squats = 2 sets x 10 reps x 25 lbs
in this exercise u hold the plate in front of u with ur hands and u squat down with the bar moving in a perpendicular angle with the ground the entire way. it really hits ur abs very hard.
Leaving Thoughts:
might do cardio tomorrow. the goal right now is to shove food down my throat though....
anyways,
cheers
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