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Thread: Andy Workout Journal

  1. #26
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    first day back.. decided to start with bench day

    Bench Press
    bar x 10
    117 x 5
    161 x 5
    205 x 5
    249 x 5
    315 x 10... equals PR so good place to start new cycle..

    High Incline Bench
    161 x 5
    227 x 11

    Light Military Press
    139 x 10
    139 x 10
    139 x 9.5... misgroved last rep n couldnt lock it out.. should of had it pretty easy

    Floor Dbell press paused at bottom/ palms in
    95s x 8.. good
    95s x 6.. gassed by here
    95s x 5.. same as above

    workout went well untill set 3 of military.. floor dbells i just felt gassed for... overall first day of bench cycle so not bad.. want to bench 420-425 raw in 10-12 weeks

  2. #27
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    Going about it all impressively man, props.

  3. #28
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    Quote Originally Posted by CoCoa View Post
    Going about it all impressively man, props.
    Thanks CoCoa

  4. #29
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    Bench Assistance workout

    Dips dropset
    warmup x 8
    Working set: Bodyweight + some chains x 10, drop bodyweight x 10, drop bench dips x 20

    BW rows with towels attatched
    x 10
    x 10
    x 10
    x 10

    Leaning side laterals (1 arm at a time)
    45s x 10
    45s x 10
    45s x 10
    45s x 10

    Superset with Band pullaparts medium band
    x 35
    x 35
    x 35
    x 35

    Light preacher type curl (improvised)
    62 x 10
    62 x 10
    62 x 10.... CG
    62 x 10.... CG

    Superset with band pushdowns
    Did a lot of these, kept changing grips, changing tempo, changing reps - triceps were full of blood by the end

  5. #30
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    Squat/ Deadlift

    i woke up yesterday with a really sore left trap.. i dont know if i pulled it in training the day before n it took overnight to get sore or what... decided to do the workout anyway but just be careful and not push anything that hurt

    Deadlift
    117 x 5
    205 x 5
    271 x 5
    315 x 3
    381 x 10

    DE Box Squat 15 inch box
    Bar x 10
    117 x 5
    205 x 5
    271 x 3
    271 x 3
    271 x 3

    Pullups underhand grip - felt hard today i think because of the trap so just did a few sets of 5
    x 5
    x 5
    x 5
    x 5

    Abs - crunches on the ball - quick sets with almost no rest between - not hard obviously just getting some direct work
    x 10
    x 10
    x 10
    x 10

    Done.
    Last edited by andyhandel69; 09-22-2010 at 06:35 PM.

  6. #31
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    Bench Press
    bar x 10
    117 x 5
    161 x 5
    205 x 5
    249 x 1
    331 x 7... EASY! left 2 in the tank.. felt very strong today (only wanted 7 today so stopped when i got there)

    Sling shot Bench
    271 x 3 warm up
    359 x 5.. not to failure.. still getting used to slingshot

    Light Military Press
    139 x 10
    139 x 10
    139 x 10... Easy just getting the work in

    Dbell Bench
    95s x 10
    95s x 10
    95s x 9.5... last rep couldnt lock out haha.. wasnt supposed to be hard.. guess i was just gassed by the end..

    Overall pretty happy with bench.. 331 x 7 was really easy... the rest is just accessory stuff so as long as the main exercise goes well thats most of what matters to me

  7. #32
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    Bench Assistance

    Dbell Bench
    45s x 10
    95 x 10
    115s or 120s x 8 (don’t remember which)
    95s x 17

    Dbell Rows
    45s x 10
    115s x 10
    115s x 10
    115s x 10 (all easy)

    Band Pullapart (1 band stronger then last week)
    x 20
    x 20
    x 20
    x 20

    Superset with seated side laterals – strict and slow form
    28s x 10
    28s x 10
    28s x 10
    28s x 10

    EZ curls
    106 x 10
    117 x 10
    128 x 10

    Superset with JM Floor press – strict
    117 x 14
    117 x 14
    117 x 14

    Seated Hammer curls – 1 arm at a time
    95s x 10 – im really strong at these for some reason

    Done… really good workout today… getting stronger 1 workout at a time..

  8. #33
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    Squat / Deadlift day

    today im actually so sore in my hamstrings im gonna skip this workout this week... hamstrings are really sore and tight and i dont see much point doing deadlifts and squats...... they are sore from dumbell rows which is strange..

  9. #34
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    Bench Day

    Well things are not going to well this week... had to skip my last workout, then this one goes ****... first **** bench workout in months.. tried new foot positioning and it did not work for me at all... next week hopefully can get back on track.. didnt want to even post this workout but will anyway

    Bench
    bar x 10
    117 x 5
    161 x 5
    205 x 5
    249 x 2
    348 x 4... wanted 6 so pretty disappointed.. technique was way off.. pretty much was flat back after first rep..

    3 board
    warmup 359 x 3.. very fast
    403 x 1... 2nd rep misgrooved into racks n needed help so just re racked there... wanted a lot more reps.. next time i guess

    light standing press (these irritate my elbow so i keep them light)
    139 x 10
    139 x 9
    139 x 7

    Pushups off of barbell
    close grip x 10
    medium grip x 10
    wide grip x 10

    **** workout... hopefully things get back on track... cant really complain because this is the first **** bench workout in around 4 months!

  10. #35
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    DE Squat/ DE Deadlift

    Decided to do speed deadlifts and squats today as i have been sick and thought it would be a better option

    DE Deads
    Bar x 5
    117 x 5
    205 x 3
    293 x 3
    293 x 3
    293 x 3

    DE Box Squat 15 inch box
    Bar x 10
    117 x 5
    205 x 3
    293 x 3
    293 x 3
    293 x 3

    Pullups - various grips - low reps/ lots of sets/ all bodyweight only
    x 5
    x 5
    x 5
    x 5
    x 5
    x 5
    x 5
    x 5

    Abs - just various stuff
    10 leg raises
    10 crunches on ball
    hover 30 secs
    20 crunches on ball

    Feeling better. Nothing heavy today or no PR's but getting back on track... Bench this weekend..hopefully will be good....

  11. #36
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    Bench Day- better then last week but still need to work on technique... i guess its a constant work in progress!

    Bench
    bar x 10
    117 x 5
    161 x 5
    205 x 5
    249 x 1
    315 x 12... wanted 12 today so pretty happy.. 12th rep was a real grinder though

    3 board
    359 x 10 (easy) - will up weight next week

    Push press - dont really put much legs into it but wouldnt call it strict military either
    139 x 5 warmup
    183 x 9... not to failure... wanna get my overhead up a bit as its a weak point for me..

    Pushups off of barbell
    close grip x 15............... these were the fastest strangely.. for some reason the closer my grip on pushups the better i am
    medium grip x 15
    wide grip x 15

    Done.. getting there slowly.........
    Last edited by andyhandel69; 10-09-2010 at 05:31 PM.

  12. #37
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    Bench Assistance

    Speed Bench- did this today just because i wanted to practice my technique
    BAR x 10
    117 x 5
    183 x 3
    183 x 3
    183 x 3
    183 x 3
    183 x 3

    Inverted Rows
    x 10
    x 12
    x 14
    x 16

    Side laterals seated
    28s x 14
    28s x 14
    28s x 14
    28s x 14

    Superset with band pullaparts
    x 22
    x 22
    x 22
    x 22

    EZ curls
    106 x 10
    117 x 10
    106 x 10

    Superset with EZ extensions on the floor... first time in a long time.. now i remember why - they hurt elbows..each set felt more comfortable but still wont do them again for a while
    106 x 5
    106 x 9
    106 x 10

  13. #38
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    SQUAT AND DEADLIFT DAY

    Deads
    Bar x 5
    117 x 5
    205 x 5
    293 x 3
    403 x 8

    Box Squat 15 inch box
    Bar x 10
    117 x 5
    205 x 5
    293 x 3
    403 x 4.... was going to go for 8 also but stopped at 4 cos legs just felt gassed from the big set of deads, next week will go for an all out set

    Rows
    skipped today as just changed my routine up and did them 2 days ago

    Bicep EZ curls
    one giant rest pause set... well around 20 secs between each set..super strict sets with slow negatives.. kept going untill couldnt do 5 reps with perfect form
    84 x 5....5......5.....5........5.......5......4

    Done... not a lot of volume today but was happy with my heavy set on deads..

  14. #39
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    Bench day

    Bench
    Worked up to 326x8

    3 board - couldn't keep board still so didn't finish set
    370x7

    Standing press - slight push press
    Worked up to top set 205x5

    Light dumbell bench
    95sx10x3sets

  15. #40
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    Assistance day

    Superset1- dips 4x15 and pullups 4x6

    Superset 2- sidelateral 4x10 and pullaparts 4x25

    Superset3- decline tri ext 3x6 and abs 3x10

  16. #41
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    Squat, deadlift and more

    Box squat 15 inch
    Worked Up to 403x8

    Speed deads
    Worked Up to 293x3x3

    Barbell row
    Up to 2 top sets of 293x10

    Ez curl cluster set with 30 secs between
    x5,5,5,5,5,5,5,4

  17. #42
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    Bench deload day

    Decided to give all pressing a rest this week n hopefully come back next week fresh and strong. The last few weeks havnt felt great so hopefully deloading does me some good

    Did 20 min cardio which I need to do more often!

  18. #43
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    Assistance Day

    Bench Dips (weighted)
    BW + 84lbs x 10
    BW + 128lbs x 10
    BW + 150lbs x 10
    BW + 150lbs x 10

    Superset with Chins
    7
    7
    7
    7

    Side laterals strict
    33s x 12
    33s x 12
    33s x 12
    33s x 12

    Superset with Band pullaparts
    30
    30
    30
    30

    Overhead band extensions with towel
    5 x 15

    Abs
    3 or 4 sets of 10

    Done.. good workout

  19. #44
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    Squat / Deadlift day

    turns out was short for time so didnt do much

    Deadlifts
    worked up to 425x4, then for additional set of 425x3 (wasnt feeling it today so didnt go for any PRs)

    Inverted rows with pause at full contraction
    5x5

    Thats it for today! not much but still somethin... bench workout next.. had a week off from bench so hopefully next workout is a good one.. am looking to bench 420 raw at 220 in 2 months. then by end of April next year i want 440 at 220 (double bodyweight bench raw)

  20. #45
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    BENCH DAY
    Another short workout! had to squeeze this in sat nite as 2moro i wont have the morning free like i normally do!


    Bench Press
    bar x 10
    117 x 5
    161 x 5
    205 x 5
    249 x 1
    326 x 10... PR!

    3 board
    370x10.... PR! easy...
    ... still getting back into these (havnt done for several months)
    ... set of 10 was easy.. left maybe 4+... will move up 10lbs+ next time n go for 10 again

    thats it.. short and sweet... i said to myself if i got 10 reps on both exercises id call it a day n relax for the nite!
    2 exercises... 2 PR's.........

  21. #46
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    squat / deadlift day

    Deadlift
    worked up to top set of 381 x 11 (easy left 1-2 in tank)... PR was 10 at this weight.. so doing 11 easily is good

    Squat- DE
    worked up to 293 for sets of 3

    T bar rows with towel (felt really good contraction on these)
    1 plate x 10
    2 plate x 10
    3 plate x 10
    4 plate x 5 (i think towel was gonna rip so stopped at 5... i really like these though)

    Bicep curls giant cluster set (20 secs between sets)
    84 x 5...5....5...5...5...5....5....5....Done

    Pretty good workout....

  22. #47
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    Bench Day - bench went ok but then was just not in the mood after the first exercise.. had a lot on my mind

    Bench
    bar x 10
    117 x 5
    161 x 5
    205 x 5
    249 x 1
    337 x 8... OK.. didnt feel that great so happy with 8 for today

    High Incline bench
    161 x 4 warmup
    232 x 6... was gonna go for 11 today but just stopped at 6 for some reason! oh well next week

    Bench light weight repout for pump
    135 x 64 (all reps full range)

    Dbell bench
    95s x 7.. called it here cos triceps were just dead from 135 x 64...

    I think i can get around135x80 fresh.. might try that soon just to see what i can get...

  23. #48
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    Assistance day

    Bench dips 4x20
    Pullups 4x8

    Side laterals 4x13
    Pullaparts flat 33,33 standing 10,15

    Overhead triceps 4x20
    Abs 4x10

  24. #49
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    Parallel Box Squat
    worked up to top set of 425 x 4

    DL
    speed sets of 315 for doubles

    Tbar rows with towel (hard for grip!!!)
    1 plate x 12
    2 plate x 12
    3 plate x 12
    4 plate x 6 (cant hold on!)

    Biceps EZ curls
    62 x 10
    84 x 10
    Drop set 106x10 drop 84x5 drop 62x5

    Done... Tbar rows are awesome. I seem to be working the back much better then barbell rows as far as being able to squeeze at the top..Bench is up next..

  25. #50
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    Bench day - was hoping for a good workout but decided to deload last minute as forarms were extremely sore... i actually went for my regular working set but called it at 3 reps as i knew the soreness was effecting the lift

    just worked up to 348x3 and called it a day...

    Next week im gonna go for 348x6 which will be a PR on that weight if i get it..

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