Andrews Training Journal

johnjohnandjamal · #1 12-15-2003, 07:12 AM

I thought I'd finally start a training journal because I finally took some measurements. I figured this would be an excellent way to track my progress.

The measurements are:
Calves: 15 inches
Quads: 22 inches
Waist: 34 inches
Chest: 42 inches
Arms: 15 inches

I am 6'3, about 190 lbs (Don't have a scale here at school)

I'm currently bulking right now and I plan to cut somewhere in january or february.

This is my current split:

Back / Bis
Cardio / Off
Chest / Tris
Legs
Cardio / Off
Shoulders / Traps / Abs
Cardio / Off

I'm a little sick and studying for exams so training may have to hold off for a few days. Just thought I'd finally get this started

chunkylover · #2 12-15-2003, 03:17 PM

good luck!

johnjohnandjamal · #3 12-15-2003, 05:52 PM

Today was chest / tri day.

Chest

Flat Bench
95 x 10
95 x 10
115 x 10
135 x 6
145 x 4
155 x 2

Incline Bench
95 x 10
115 x 6
115 x 6
135 x 2

Incline Dumbell Flies
30 x 12
40 x 6
40 x 3
45 x 3

Triceps

Close Grip Bench
95 x 8
95 x 6
95 x 5
95 x 5

Cable Pressdown
80 x 20
90 x 12
110 x 6
120 x 4

One arm reverse grip pressdown
20 x 6
20 x 6
20 x 5

I have seem to have a really bad inbalance in the strength of my triceps...for the reverse grip pressdown, these are the amounts done for the left. The right could do at least 20 at this weight...I really have to fix that.

Tuf · #4 12-15-2003, 07:14 PM

[ QUOTE ]
I have seem to have a really bad inbalance in the strength of my triceps...for the reverse grip pressdown, these are the amounts done for the left. The right could do at least 20 at this weight...I really have to fix that.

[/ QUOTE ]
I agree. I have recently experienced the perils of strength imbalances. Mine are small discrepencies, but have still caused a couple of minor injuries. [img]/forum/images/graemlins/crazy.gif[/img]

johnjohnandjamal · #5 12-15-2003, 08:07 PM

The inbalance is yet to cause an injury but i think it has also caused an inbalance in my chest. My left side of my chest is stronger I think because it has less tricep to help it. Would that be possible?

johnjohnandjamal · #6 12-19-2003, 11:08 AM

So, I've been off training a few days because I came home from university and I didnt have a gym membership and things have been busy. So today is the day I go get my membership. Today is going to be leg day. I'm excited...It's been a few days since I've worked out.

And, I'm off...

johnjohnandjamal · #7 12-19-2003, 12:59 PM

So leg day was great. A little short but great. I only started really squatting like a month ago and so far my progress has been great. I knew I could have done more on squats today but I hurt my back last time and I didn't want to hurt myself again.

Squats
135 x 20
135 x 20
185 x 10
225 x 8
245 x 5
255 x 4

Calve Raises (on Leg Press)
250 x 25
310 x 20
410 x 20
410 x 20
250 x 50 (Rest Pause)

Leg Extension
70 x 25
90 x 15
110 x 10
130 x 8

Prone Leg Curl
50 x 15
60 x 10
70 x 8
80 x 6

I'm always afraid to do more with the leg curl because it quite often causes my leg to cramp up. Its very painful.

I wish I could have stayed longer today but I have to go Christmas shopping. Oh well.

johnjohnandjamal · #8 12-20-2003, 01:07 PM

I did shoulders and traps today. Didn't feel like doing abs. Too high bf % and its winter anyways...I didn't have a spotter so i couldn't go any higher on the shoulder press [img]/forum/images/graemlins/frown.gif[/img]

Dumbell Shoulder Press
35 x 16
40 x 12
45 x 9
50 x 7

Military Press
55 x 12
65 x 12
75 x 10
85 x 8

Barbell Shrugs
135 x 20
225 x 10
235 x 10
245 x 8
275 x 5

Upright Rows
45 x 15
55 x 10
75 x 8
95 x 6

Front Raises supersetted with L Laterals
40 x 12 >> 15 x 12
50 x 10 >> 17.5 x 12
50 x 8 >> 20 x 10

Im hungry

johnjohnandjamal · #9 12-22-2003, 12:44 PM

So, I woke up bright and early today at 6am after sleeping 12.5 hrs. I went to bed SO EARLY. Anyways, I watched tv until 10:30 and then i went to the gym to hit my back and bis...Please don't make fun of my deadlift, i've only been deadlifting for a little over a month and i dont wanna hurt myself...At the end I felt like making up for the abs i missed a few days ago

Deadlifts
135 x 15
185 x 10
205 x 8
205 x 6
225 x 5

Back Extensions (Machine)
200 x 20
300 x 10
300 x 8
250 x 10

Preacher Curl (Ez Curl)
60 x 10
60 x 4 (?!? so sad [img]/forum/images/graemlins/frown.gif[/img])
50 x 10
50 x 8

Dumbell Rows
35 x 15
40 x 10
45 x 10
50 x 8
55 x 6

Lat Pulldown (Machine)
65 x 15
87.5 x 10
100 x 8
112.5 x 5

Lat pulldown (With traingle like handle)
100 x 10
100 x 8
112.5 x 6
100 x 6

Leg Raises (With dumbell in between legs, then drop)
25 x 10 >> no weight x 10
30 x 8 >> no weight x 10
30 x 7 >> no weight x 8

Kneeling Crunches with the Tricep rope thingie
70 x 12
70 x 10
70 x 10

Hammer Curls With Tricep Rope thingie
50 x 10
60 x 10
60 x 8

It was kind of a long workout. But good. My shins are nice and cut up from deadlifts...

chunkylover · #10 12-22-2003, 04:05 PM

do you like doing rope curls? i dunno the form seems so iffy, but then again my biceps suck...