Andre's Log

[Andre]

Lifting for about one year, cut down from about 210lbs to 150lbs (too light, loose skin, not enough muscle.) I'm up to 170lbs now, first 10lbs from a not so clean bulk, last 10lbs gained since February with diet cleaned up.

Typical diet:

9 AM - 1 cup oatmeal (not the packet sh!t) w/ 1 cup skim milk, scoop of whey and 2 tbsp PB.

11:30 AM - Pre-W/O: Serving and half of reduced fat triscuits w/ 1/2 cup fat free cheese melted on top.

1:00 PM - Post-W/O: 20oz. Gatorade w/ scoop of whey mixed in.

2 PM - Post-W/O meal: 6.5oz. Salmon, 1 cup brown rice, 1 cup black beans, 1.5 cups mixed veggies (brocolli, green beans, carrots, peas and corn) glass of milk.

5 PM - 1 cup brown rice, 8 oz chicken breast, 1.5 cups mixed veggies mixed together w/ 2 tbsp reduced fat ranch dressing.

8 PM - 6oz turkey on wheat bread w/ .5cup melted fat free cheese, 2 tbsp reduced fat ranch dressing (sandwhich).

10 PM - 16oz. Skim Milk

12 AM - 16 oz. Skim Milk w/ 1 scoop whey.

I don't eat like this every day but the portions and macronutrient ratios stay approx. the same. I know I should be getting more protein from whole food sources instead of whey, I'm working on it. Drink about 1 gallon of water and 30oz. of coffee throughout the day,

Supplements:

GNC Megamen Multi-Vitamin (one in morning one in afternoon)

Kre-Alkalyn (one in morning one right before workout)

CLA (4-5 grams a day, one w/ meal).

Routine:

Monday: Back/Legs

Tuesday: Chest/Shoulders

Wednesday: Off

Thursday: Back/Legs

Friday: Chest/Shoulders

Saturday: Off

Sunday: Off

Stats:

Small frame (bone structure)

Bodybuilding.com - Paul Becker - What Is Your Body Type? Take Our Test! - I score a 2 (Mesomorph)
I know I'm more of a Endo/Mesomorph

26 yrs young

170lbs

5'10.5"

BF: 12.3 % (says digital calipers, may not be doing it right, or loose skin.)

16-21 % (says scale, crock of sh!t)

Measurements:

Chest: 39"

Arm: 13.5"

Waist: 34" (around navel)

Shoulders: ? (not sure how to measure)


I'll start posting from my journal from last Friday, I have recorded for the past month but it doesn't follow the above rotation. Any feedback is welcome.

[Andre]

Overhead Press - 95lbs - 8,8,6

DB Bench - 55lbs - 8,7,5

Incline Bench - 115lbs - 6,7,8

RG Bench- 75, 80, 95lbs - 8,10,6 (this one is new to me, which is why I scaled up on the weight)

Upright Rows - 80lbs -8,8,7

Skull Crushers - 50lbs - 10,10,7

Crunch - 20,15,15,18,19

[Andre]

Deadlift - 235lbs - 5,5,5,5

Bent-over Rows* - 95lbs - 8,7,7

Leg Press* - 430lbs - 6,7,7

T-bar row - 70lbs - 10,10,10

Lunge** - 95lbs - 8,8 (need to work on form)

Standing Face-Pull ** - 55,65,75lbs - 10,10,10 (need to work on form, don't think I should be leaning back)

EZ Curl*** - 85lbs - 8,8,6

Behind Forearm Curl*** - 95lbs - 10,10,8

DB Hammer Curl - 27.5lbs - 7,6

[Andre]

Flat Bench - 160lbs - 7,5,5,4

Decline DB - 50lbs - 8,8,6,5

DB Military 30lbs - 7,7,7

CG Bench - 95 lbs - 6,6,4 (on last set my left arm near wrist started hurting, I broke it 14 years ago, could be arthritis but not sure)

L-Laterals* - 25lbs - 6,8,7

Cable Pushdowns* - 50lbs - 10,10,10

Decline Situp* - 25lbs - 12,10,10,10

[kovalaybolt17]

man your numbers look exactly like mine a year or so ago.. keep it up.

and im guessing your new so welcome to the forum.

[Andre]

Originally Posted by kovalaybolt17

man your numbers look exactly like mine a year or so ago.. keep it up.

and im guessing your new so welcome to the forum.

Thanks, I saw your numbers, impressive. Hopefully I can get that far in a year. Training, eating and resting should do the trick.

Squat - 45lbs -10, 65lbs -10, 95lbs - 8, 115lbs - 6, 135lbs - 5, 155lbs - 4

Pullup - bodyweight only - 3, 2.5, 1.5

SLDL - 185lbs - 5,6,6

Cable Row* - 120lbs - 8, 7, 8

Good Morning* - 75lbs - 8, 9, 10

Hack Squat** - 75 lbs - 8, 10, 10

DB Curl** - 30lbs - 10, 10, 8

Donkey Calf Raise (Sled)*** - 300lbs - 12, 12, 10

RG Curl*** - 55lbs - 8, 10

[Supr@]

Originally Posted by Andre

Thanks, I saw your numbers, impressive. Hopefully I can get that far in a year. Training, eating and resting should do the trick.

Get those 3 down to a tee and skys the limit! Good luck, i'll keep an eye on your journal

[Andre]

Overhead Press - 100lbs - 8, 7, 5

DB Bench - 55lbs - 8, 7, 6

Incline Bench - 115lbs - 7, 7, 6

RGBP - 95lbs - 6, 80lbs - 10, 7

Upright Rows* - 80lbs - 9, 9, 6

Skull Crushers* - 50lbs - 10, 10, 10

Crunch* - 10lbs - 25, 16, 13, 13, 16

-Marked improvement in shoulder strength, nothing monumental but steady.

-Improvement in abs, though I wish to vary ab workout a bit, to drop rep scheme more along the lines of 8-12, any suggestions?

-Little to no improvement in bench and tricep exercises. I plan on upping rep scheme next week to induce muscle confusion, what good is training/eating/resting properly if I'm spinning my wheels on a plateau?

[Andre]

I have identified some weak spots that I want to address. Upper back (lats), Hamstring and glute on right side (old injury) as well as triceps.

On a positive note, my deadlift has been rising steadily, as well as my upperback exercises, so hopefully that weakness will turn into a strength.

Chest/Tricep workouts seem to be hitting a plateu. I plan on adjusting rep schemes on some exercises as well as incorporating DB exercise for triceps, my left is weaker than my right.

I also would like to add some variation to ab exercises as well as throw in a good 5 sets of calf exercises on my tuesday (leg/back) day if I can squeeze it in without compromising my other lifts.

Any feedback/suggestions are more than welcome.

[Andre]

Weight: 168.8 lbs

BF: 12.3% (calipers) 17.1% (scale)

Measurements:

Chest: 39"

Arms: Left - 14 " Right - 13.75" (flexed)

Shoulders: 44.5"

Waist: 34.75"

Legs: Left - 22" Right - 21"

Forearms: Left - 11" Right - 11.125"

Calves: Left 14.125" Right - 14.125"


Not sure why I lost weight after 10 days, I've been eating pretty heavy (3,000-3,300 calories a day) I may not have taken my morning dump prior to my last weigh-in, so I ain't gonna sweat it.

[Andre]

I skipped Lunges this time due to DOMs remaining in hamstrings from last Thursday's workout, figured I'd let them recover, this didn't stop me from hitting Deads though.

Deadlift - 245lbs - 6, 6, 5, 3

Leg Press* - 450lbs - 6, 7, 6

B/O Rows* - 95lbs - 10, 9, 9

T-Bar - 90lbs - 7, 9, 9

Face Pull - 60lbs - 12 65lbs - 15 (working on form, getting there)

EZ Curl - 85lbs - 10, 8, 7

BtB Forearm Curl** - 100lbs - 10, 8, 8

Hammer Curl ** - 8, 7

[Andre]

Bench - Ascent - 185lbs - 1, 200lbs assisted - 1 (PR lol), 155lbs - 8, 135lbs - 11

Decline DB - 40lbs - 15, 10, 8

CGBP - 80lbs - 15, 85lbs - 10, 9

DB Military - 30lbs - 7, 7, 7

Cable Pushdowns* - 50lbs - 6, 8, 10

L-laterals* - 25lbs 10, 10, 8

Decline Situp* - 35lbs - 10, 10, 8, 7

Not the best workout I've had. Went out for a few drinks last night, woke up late, downed 700 calories (1 cup oatmeal, 1 cup milk, 1 scoop ON Whey, 2 tbsp NPB) an hour prior, not smart.

Not sure what's up w/ the pushdowns, for some reason I could do more with each set. Could be form/positioning. Less than last week, bummer.

Bench was a PR, though my short term goal for bench is to put up 225lbs unassisted, need to bring my triceps up to par, I know I'll hit that in 2 months if not sooner (won't be trying 1RM until the end of June).

DB Military didn't move up from last week, bummer. Could be because I did it after CGBP. L-Laterals are up though.

I <3 Decline sit-up. Finally something I can work my abs to failure instead of giving up due to unbareable burning pain.

[Andre]

Squat - 155lbs - 5, 5, 5, 5

Pull-Up* - BW - 3, 2.5, 1

SLDL* - 185lbs - 8, 8, 3 (grip died)

Cable Row** - 120lbs - 8, 9, 10

Good Morning** - 85lbs - 10, 10, 10

DB Curl*** - 30lbs - 12, 12, 10

Hack Squat*** - 85lbs - 10, 10, 10

RG Curl - 55lbs - 10, 10

Donkey Calf Raise (sled) - 300lbs - 12, 12, 11

I'm bummed about the pullups, going to have to work on it. Soon my squats will surpass bench, happy for that at least. Need to invest in straps, I don't want to lose reps due to grip issues.

[Andre]

Overhead Press- 100lbs - 9, 7, 4 (up one rep for first set down one for last)

RGBP - 85lbs - 11, 12 90lbs - 10 (going up to 95lbs next week)

Upright Rows 80lbs - 10, 10, 8 (going up to 85lbs next week)

Skull Crushers 55lbs - 10, 60lbs - 8, 10

DB Bench and Fly Combo 40lbs - 8, 7, 7

Crunch - 25lbs 25, 22

Hanging Leg Raise - BW - 10, 10

I'm going to reevalutate my routine, I may add calves into my chest/shoulder workout days since I'm having a hard time squeezing them in on leg/back day, I also get the feeling I'm overtraining my triceps/shoulders on my tuesday workout, since I'm hitting the compound chest exercises w/ 8-10 sets. I'm planning on making Tuesday heavy on chest light on shoulders and tris, and thursday heavy shoulders/tris light chest.

[Andre]

Missed a day, life happens, I can make it up this Saturday.

Deadlift - 255lbs - 5, 5, 4, 2

Legpress* - 470lbs - 6 (bad form), 450lbs- 7, 8

T-Bar* - 105lbs - 10, 8, 10

Lunge** - 100lbs - 6 (horrible form), DBs- 25lbs - 6, 6

B/O Rows** - 100lbs - 9, 8, 8

Face Pull - 65lbs - 8, 70lbs - 8

EZ Curl - 85lbs - 12, 9, 8

Behind Forearm Curl*** - 100lbs - 10, 9, 7

Hammer Curl*** - 30lbs - 8, 7


Going to keep weight the same for deadlifts next week, but increase reps, at least for the last couple of sets.

Weighed in at 173.6lbs, good that I'm gaining, but BF% is now at 12.9% (calipers) Not what I'm lookin for. I'm going to add in about 20 minutes of AM cardio 3 days a week to counteract this fat gain, but still eat like a machine (clean).

[kovalaybolt17]

dude what is back and legs doin on the same day.. they are your 2 biggest muscle groups. spread it out a little man. your only hindering your gains by doing this.. instead of upper body/ lower body type workouts try a push/pull/legs routine. you wont regret it.

[Andre]

Originally Posted by kovalaybolt17

dude what is back and legs doin on the same day.. they are your 2 biggest muscle groups. spread it out a little man. your only hindering your gains by doing this.. instead of upper body/ lower body type workouts try a push/pull/legs routine. you wont regret it.

Thanks for the advice, it is alot of volume for one day, yet so far I'm progressing. Many leg exercises incorporate back and vice-versa. One day I focus more volume on back, another day I focus more volume on legs. I did a push/pull/legs routine before on a bulk diet, didn't progress. Other factors may have inhibit gains of course, but I don't feel that for me personally hitting one body part per week is enough, at least at this point in my training.

[Andre]

Weighted in this morning at 171.8, I thought that 173 $#!t was a fluke.

Bench - 165lbs - 7, 6, 5, 5

Decline DB - 45lbs - 12, 12, 11

CGBP - 95lbs - 8, 7, 7

L-laterals - 27.5lbs - 8, 8, 8

Donkey Calf Sled - 300lbs - 12, 13, 10, 10, 10

Pushdowns - 50lbs - 10, 60lbs - 5

Decline Situp up - 35lbs - 12, 10, 11

DB Military - 30lbs - 10, 8

[kovalaybolt17]

Originally Posted by Andre

Thanks for the advice, it is alot of volume for one day, yet so far I'm progressing. Many leg exercises incorporate back and vice-versa. One day I focus more volume on back, another day I focus more volume on legs. I did a push/pull/legs routine before on a bulk diet, didn't progress. Other factors may have inhibit gains of course, but I don't feel that for me personally hitting one body part per week is enough, at least at this point in my training.

exactly dude.. do what works for you. but all im saying is you are somewhat of an intermediate lifter so youll gain from almost anything at this point, once you hit a brick wall like everyone does at some point... consider splitting up legs and back at least... once you get into heavier squats and deads theres no way you can handle them both on the same day or even within the same half of the week.

but keep givin er man.. keep getting stronger, worry about the specifics later. you seem like youve got some desire.. ill be watching your log, if you got any questions down the road ill be more than happy to help.

[Andre]

Thanks bro, I know a plateau's coming somewhere down the line, and I'll do whatever it takes to bust through it. I appreciate the help.