Andrews Training Journal - Page 2

johnjohnandjamal · #11 12-22-2003, 05:39 PM

Definitely, it can be easy to cheat them but i find they give me a nice burn. I prefer them over regular hammer curls and it can be a nice change. I friend of mine showed them to me a few months ago and I fit them into my bicep workout every once and a while...

And on the last post i forgot my last bicep exercise

E-Z curls
50 x 10
50 x 8
50 x 8

johnjohnandjamal · #12 12-25-2003, 09:32 AM

I did a chest and tri workout yesterday...forgot to post it and now i forget...

Flat BB Bench
Incline Dumbell
Flat DB Flies
Skull Crushers
50 x 10
60 x 8
70 x 5
70 x 5
Close Grip Bench
Tricep Pressdowns

I only remember the skull crushers because I hadn't done them in a while and i was very proud that i could do 70 lbs. Last time i did them, I was at 60 for 5. I gotta remember to post when I do the workout.

On another note, I got more whey protein (ON) and some creatine (Prolab) for christmas. I plan to start loading my creatine in the first or second week of January. Either that or I will cut.

I don't think I'll be hitting the gym today because It is christmas and there is many family events to attend to. I should be back to the gym on the 26th (Tomorrow)...

johnjohnandjamal · #13 12-27-2003, 04:23 PM

Today I skipped leg day and did shoulder day instead. I wasn't up for squatting today so i figured I would wait until tomorrow.

Shoulders 

Dumbell Press
35 x 16
45 x 10
50 x 8
50 x 7

Military Press
65 x 12
75 x 10
85 x 7
95 x 4

Abs 

Hanging Leg lifts (With dumbell between legs and then dropping it)
30 x 12 >> no weight x 15
35 x 8 >> no weight x 10
40 x 7 >> no weight x 8

Traps 

Dumbell Shrugs
50 x 30
70 x 16
80 x 15

Upright Rows
35 (DB) x 15
80 (BB) x 10
90 (BB) x 8

Shoulders 

Front DB Raises
20 x 10
20 x 10
20 x 10

Traps 

BB Shrugs
225 x 16
245 x 12
245 x 3

Shoulders 

Reverse Cable Flies
20 x 12
20 x 8
20 x 6

I may have forgotten a few things but oh well. It was a good workout my shoulders are useless now. Second time ever doing military press and I'm loving it...Great burn when it gets down low. The reverse cable flies (if that is the right name) were a first as well. When I couldn't do any more reps even getting half way was killer. On the BB shrugs, my grip muscles were done and my hands were really sore so I just kinda gave up. I may get gloves but I consider them kinda girly...oh well...

Tried my new ON whey today. Excellent...I've never had chocolate whey before and this stuff is awesome! Best tasting whey I've ever tried. Gonna make a nice shake with oats tomorrow for breakfast. Tomorrow I'm gonna hit the legs and hopefully I'll be able to squat 265-270 for a few reps. My squat has been going up every time I do it! Thats all for today...

johnjohnandjamal · #14 01-01-2004, 04:01 PM

Today was back / bicep day. I skipped leg day so I could walk on new years. Leg day will resume next week. Todays workout was somewhat short because of a family gathering! mmmmmm....turkey.

Back

Deadlift
135 x 20
225 x 8
245 x 6
265 x 3
135 x 20

DB Rows
45 x 14
50 x 11
55 x 8
60 x 7
65 x 5

Lat Pulldown (Wide Grip)
87.5 x 12
112.5 x 7
125 x 1 (wtf?)

Lat Pulldown (Close Grip with Triangle Thingie)
100 x 11
112.5 x 8
125 x 5

Biceps

BB Preacher Curl (Ez Curl)
50 x 14
couldn't find the 60 bb
70 x 4
70 x 4
70 x 8 (Negatives)
60 x 8

Standing BB Curl
45 x 12
55 x 6
55 x 4
45 x 6

21's with 45 BB

mmmmm.....turkey!

chunkylover · #15 01-02-2004, 08:27 PM

nice DL man! are you tracking your progress? what do you weigh /measure now?

johnjohnandjamal · #16 01-03-2004, 05:21 AM

I'm up about 3 lbs since I've been home. I actually weighed 185 and now im up around 188-190. As far as measurements go, I'll be taking some in about 2 weeks. Hopefully I'll have made some decent gains. I'm finding my lifts are increasing so I hope that means my size is too. I've already seen more definition in my upper chest which was one of the things I have been aiming for.

I'm still yet to take creatine because I think I'm going to cut first. I wanna cut when I can Deadlift 300 and squat 300. So i think that'll be soon. I'm gonna try to deadlift 285 next time I do back day and then 300 or 305 the next time after that. We'll see how that goes. I really wanted to increase my bench but I'm just not showing any strength gains. I don't know whats going on. Oh well no big deal. I just gotta give it some time...

johnjohnandjamal · #17 01-03-2004, 05:12 PM

So today i did Chest and Triceps. As previously stated, I've been having trouble increasing strength in my chest so I decided to not even try to go heavy today but really focus on going slow and feeling my chest contract. I got some serious burn going on. It was quite nice. My tricep workout was garbage but I'm gonna do some bench to bench dips in my house as soon as I post this

Chest

Incline Bench (On Smith Machine) - Weights are plate weights
50 x 20
70 x 12
80 x 8
90 x 7
95 x 6

Flat Bench (On Smith Machine) - Weights are plate weights
50 x 20
70 x 11
80 x 7
85 x 6

Incline Flies
30 x 10 >> 25 x 4
30 x 8 >> 25 x 3
30 x 9 >> 25 x 5

Fly Machine
67.5 X 11
67.5 x 8
50 x 15
67.5 x 6

Triceps

Cable Pressdowns
5 x 10
5 x 9
6 x 4
5 x 6

One handed Reverse Grip Press downs
1 x 14
1 x 12
1 x 10
2 x 8 (Negatives, Left Arm Only)
1 x 8

Skull Crushers
40 x 20
60 x 6

I gave up and went home. My left tricep is garbage. It makes me cry at night. Not really. It pisses me off!

JiMMi · #18 01-03-2004, 05:28 PM

[ QUOTE ]
I gave up and went home.

[/ QUOTE ]

Why bro?? That won't get you anywhere!

johnjohnandjamal · #19 01-06-2004, 11:19 PM

Today I'm back at the gym after being off for a number of days now. The transition back to school made it difficult to find time to go to the gym. It gave me a chance to fully get over my sickness that I had for sometime now. Before I kind of had my rep scheme set up more based on gaining strength but now I'm gonna focus on excellent form at trying to get in the 10 rep range as opposed to the 4-8 range I was experimenting with before. I found I haven't really seen much muscle gain allthough strength has increased. I want to body build not powerlift so I'm gonna change my rep scheme back the way it was before.

I'm also starting somewhat of a cut which I will ease in to. Right now I'm really focusing on getting a hold on my diet again as I lost control over the holidays. This will allow my bulk to be much more effective.

My current Weight is 191 (As of this morning). The goal is to cut down to maybe 175 or 170. I'll judge by the mirror.

Today I did legs and Abs along with 20 mins of cardio. It was tough to get a machine because of all the new years resolutionists.

20 min cardio on Rowing Machine

Abs

Leg Raises (With body weight only)
35
30
25
25

Lying Crunches
40
50
45
40

Legs

Squats
205 x 12
205 x 11
205 x 12
205 x 10

Leg Extension
90 x 16 >> 80 x 6 >> 70 x 5 >> 60 x 5 >> 50 x 4
110 x 11 >> 100 x 1 >> 90 x 3 >> 80 x 4 >> 70 x 2
110 x 9 >> 80 x 6

Leg Curl
110 x 10
110 x 10
120 x 9

Calve Raises on Leg Press
400 x 12
400 x 11
400 x 12 (Hold last rep for 30 secs)

10 Min Run.

johnjohnandjamal · #20 01-07-2004, 08:21 PM

Weigh In this morning was 187.5...I'm a little confused about that. It's only been a day! Whatever. Today I planned to do some light cardio and shoulders but that didn't really happen.

30 min rowing machine

Shoulders

Db Shoulder Press
30 x 20
40 x 10
40 x 9
30 x 11

Front Raises
20 x 13
20 x 11
20 x 10

I was feeling really ****ty after the cardio so I decided to cut it short on the weights. It wasn't hard enough of a workout to stop me from making it up in the upcoming days. Maybe on an off cardio day.