my log

Group: General Diet & Nutrition

Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

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bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/04, 12:06 PM Can't let menace show me up too much......lol I'm not starting till this sunday( mothers day) And I will be using a modified west side template. -------------- " The only true eye, is your minds eye"- plato

	2005/05/04, 03:41 PM heh...Andrew I am sure you'll have twice as many workouts as I by the end...I train like 2 times a week...so no worries...
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/13, 06:48 PM sorry guys ben out a while.....but I have been training....after my week off this is my 1st workout, Dynamic/speed chest day... bench 160x3x9 (50%) 30sec rest 2 stack( board)press 240x5x4(75%) + 270x5(85%) 45sec rest Incline bench---------------front raises (failure) 135: 10/6/4 ( pause) 25/8x3 NO rest B.O.R 155x5 x2 175/5x2 195x3x3 1min rest ( 1sec pause at top) tri push down(v bar)-------------hammer curls 5x5 50x22 60x15 70x10 30 35 40 45 50 light abbs on ball -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/13, 06:57 PM max leg monday sumo dls 300/3 60% 5%+ all way down 325/3 350/2 375/2 400/1 425/1 450/X ( missed it) I will be adding 5 lbs to sets. except 450 Front squats parallel with 1 sec pause) 185/6 205/5 225/4 245/3 glute ham.............leg press( 3 sec negative) feet high bw+25/failure 12/6 16/6 20/6 24/6 28/6 (# of 45 plates) I am re trying the leg press, I haven't done it in 3 4 months, and my squat is stuck.... and my knees acting up a lil......i'm just gonna see if it helps.....3 more weeks i'll take it out. -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/13, 07:06 PM max bench /weds 190/3x8(60%)+5% next week pause at botom on chest 1min ( rot cauff work inbetween 1st 4 sets) rack lockouts 55% 255/5x5 1min military press 1min +115/5 145/5 165/5 185/3 :::bar is brung to my chin, and rested on spot bars, then lifted......dead weight, no bouncing. db B.O.R 40/10 50/10 60/10 70/10 *2 sec pause at top rope cable skull crushers 50 /22 60/15 x2 hammer curl 5x5 (35 40 45 50 55 ) -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/13, 07:09 PM d squat box squats 250/3x8 (30sec) Rdl 225/5 255/5 315/5 335/3 Good mornings----------------seated hammy 185x5/4 90/5x4 -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/15, 02:31 PM today for dynamic bench day 150/3/8 speed bench with blue bands 275/5x3 on stack press 275/4 x2 ( missed 1 rep on last 2) incline press 135 14/4/5--------front raises 25/8x3 ( no rest) BOR's 165/5x3 185/5x3 205/4x3 v bar push downs 50/22 60/14 70/10 5x5 hammer (35 40 45 50 55) reverse ball crunch bbs 3 sets failure....... lil jump rope 5-10 mins worth -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/15, 02:39 PM oh and unless noted......no straps, wrist wraps or belts....just chalk baby -------------- " The only true eye, is your minds eye"- plato
	2005/05/15, 07:30 PM and by chalk you mean imdustrial super glue? lol
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/16, 07:22 AM yes of coarse.......i carry the bar on my hands al time.....have people load the weight up for me. -------------- " The only true eye, is your minds eye"- plato
	2005/05/16, 05:55 PM that was my guess....:)~
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/16, 07:23 PM pretty much sam eowrkout......except i did front squats last...big burn there dls 305/3 330/3 355/2 380/2 405/1 430/1 445/1 *the weight i use at my gym, aren't regurlar 45s, they are rubber, and are actually about the size of a nomal olymipc 35 plate......so the bar is 2-2 1/2in. lower to the ground leg press 3 sec neg 12/6 16/6 20/6 24/6 28/5 30/3 (# of 45lb plates 1st number) this was supper seated with glute ham.....bw+35 5x8 front squats 185/6 205/5 225/4 245/3 jump rope and abbs -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/18, 04:37 PM max bench 210/3x9 10th set failure at 8 ALL USED CHAINS lock outs 255/5x5 mil press 135x5 145x5 165x5 185x2 db BOR -----shrugs no rest 50x10 10 60x10 10 70x9 8 cable skull rope crushers 50/22 60/12 70/9 hammer curls 5x5 35-55lbs -------------- " The only true eye, is your minds eye"- plato
gatormade Posts: 1,355 Joined: 2003/10/01	2005/05/19, 05:37 PM Last weeks log: Speed Bench: 245 x 3 x 12 (52%) Close Grip Bench 315 x 5 335 x 5 355 x 5 365 x 5 5 minute Close grip db Bench 70 x 117 reps in 5 minutes Pull-ups superset with side raises 10 x 3 <--> 20 x 10 x 3
gatormade Posts: 1,355 Joined: 2003/10/01	2005/05/19, 05:40 PM Max effort legs Parallel Box squats - Monday 135 x 5 225 x 5 275 x 5 315 x 5 365 x 5 405 x 5 435 x 5 455 x 5 475 x 5 495 x 5 505 x 5 Cut it off because my back was burning (good burn) Speed RDL 225 x 5 x 4 Glute Ham 25 x 6 x 3 Back hypers 45 x 10 x 3 Roman Sit-ups 45 x 20 x 3 Roman Twists 25 x 30 x 3
gatormade Posts: 1,355 Joined: 2003/10/01	2005/05/19, 05:42 PM Max effort upper Floor press 135 x 5 225 x 5 275 x 5 315 x 5 335 x 5 355 x 5 375 x 5 395 x 3 405 x 3 415 x 3 Cut it off DB Incline 125 x 5 135 x 5 140 x 5 145 x 5 Skull Crushers - Straight Bar 135 x 10 x 3 B.O.R. 200 x 10 x 3 1-arm DB shoulder press 35 x 20 x 3
gatormade Posts: 1,355 Joined: 2003/10/01	2005/05/19, 05:44 PM Dynamic Lower Box squats 315 with average bands x 2 x 10 Split Squats 225 x 5 x 4 Band Leg curls Heavy bands x 25 x 3 Physioball Abs and back
gatormade Posts: 1,355 Joined: 2003/10/01	2005/05/19, 05:45 PM I do a lot of recovery work in between max effort days.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/19, 05:47 PM so should I up my reps or what? -------------- " The only true eye, is your minds eye"- plato
	2005/05/20, 02:03 AM just for clarification what does BOR stand for...my mind blank on it for some reason..
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/20, 02:12 AM Andrew work outs are looking good I think you might whoop us all:( -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/05/20, 01:26 PM What do you mean up your reps? On which exercises? I write my stuff wt x reps x sets.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/23, 07:46 PM your doing 5 reps for some .....I usually stay under 3....for main lifts.....more than 5 for axhillary. -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/23, 07:50 PM Everything been the same execpt for today...... max leg day box squats w/ chains 135/6 225/3 275/3 295/3 325/3 355/2 375/2 405/1 goodmornings 185/5/5------------decline sit ups bw/10x2 25/5 35/5 45/5 glute ham 45/8x3--------seated ham curl 90/9x3 jump rope 5 mins ball v ups 2x failure -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/25, 09:48 PM max bench day 225/3x6 chains floor press 165/5x5 (50%) mil press 140/5 150/5 170/4 190/3 bb shrugs (wraps wraped thick)225/5x2-------one arm db rows 315/5 85/5x3 100/5x2 seated 2 hand tricep ext. 30/10x4 hammer curl circuit 30-55x5 -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/28, 07:03 AM dynamic leg box squats 250/3x8 chains rack pulls( partial dls) 365/5x5 chains doubled glute ham 45/8 decline sit ups 25/5 35/5 35/5x2 calves raises 90/8/3 had kinda a blah day......so it was short. -------------- " The only true eye, is your minds eye"- plato
gatormade Posts: 1,355 Joined: 2003/10/01	2005/05/28, 11:05 AM I cycle my reps. I will go 5s & 3s week1, 3s & 2s week 2, and 2s & 1s week 3 for a given max effort exercise. Lets move this thread to the strength and power forum.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/06, 07:56 PM asorry I don't post much...most my stuff don't change but every 4 weeks.... Dynamic bench 160/3x8 +chains decline close grip banch 225/5x5 incline w/ chains 160/5x3 BOR 185/5x3 195/5x3 215/5x2 bb curls 115( rest pause) 5 sets rope ext. 5 sets decline sit ups bw/10 x3 bal crunches bwx12x2 Today max leg 135/6 225/3 275/3 315/3 345/3 375/2 395/2 425/1 good mornings 195/5x5----seated leg curls(3sec hold @ 90*) 70/10x4 glute ham 60/8x5 pull threws 35/8x3( super burn had to stop) decline sit ups bw/12 35/8 45/6x2 bw/13 ball jack kniefs 2x10 jump rope 2 mins -------------- gravity is not a law, only a obstacle
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/06/06, 08:14 PM I'm confused on how to read your logs BigAndrew. Can you explain what your numbers mean? I understand the weight only. It's kinda obvious. That seems like lots of sets. On average, how much sets do you do per workout? DX
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/07, 07:24 AM if its 60/8x5= 60/8 60/8 60/8 60/8 60/8 or 5 sets of 60 for 8 reps...... well I been doing 8 or 10 sets per max lift.....bench squat, dl....i'm only doing 3 to 1 reps a set. So theres realy no differance in doing 3sets of 10.... or 10 sets of 3.......both have the same volume......however 10 sets of 3 will be heavier weight for more reps. 300/3 means 300lbs for 3 reps jack kniefs 2x10......2 sets of 10(body weight) better? -------------- gravity is not a law, only a obstacle
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/08, 02:53 PM well i got a cortizone shot...in my wrist today.....very painful!......so i shouldn't have worked out....but i took off the splint.....and see what I could do....it was very short......I was limited to what my wrist could do or take.. max bench day 255/3 x3 +chains arnold presses... 35/10 50/8x2 hammer row 180/10x3 230/8x2 v bar push downs 60/12x3 hammer curls 35/failure 40/failure Somthing is beter than nothing I say -------------- gravity is not a law, only a obstacle
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/10, 08:59 PM d leg 260/3x8+ bands partail dls 405/4/3 double chains glute ham 45/8x3 60/8x2 cable crunch 70/12 x3 decline sit ups....35/10 45/8 bw/15 x2 -------------- gravity is not a law, only a obstacle
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/13, 07:10 PM max leg day.....I missed my max squat.......last week felt good.....however I was doing box squats.....so I don't think I should have jumped right into normal squats.......the 485 felt good however I just caved....but i did get 485......on dl. 135/6 225/3 315/3 345/2 405/1 445/1 485/X deadlift 315/3 365/1 405/1 445/1 *485/1* heavy abbs -------------- gravity is not a law, only a obstacle
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/15, 10:55 PM max bench 270/3x3 +chains 3stack press 260/5x5 dips bw 9 6 5 arnold press 50/9x2 60/8x2------hammer row 200/10x2 220/8x2 hammer curls 35/10x4 abbs on ball -------------- gravity is not a law, only a obstacle
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/18, 06:03 PM today was my dynamic day......hover somthing kept telling me to deadlift......whoel way to gym i felt like deadlifting..so i did.. 260/xx5 box squats 315/4 405/1 455/1 thought I try squats again......still felt crapy. dl 315/1 405/1 495/1***** new pr.... -------------- gravity is not a law, only a obstacle
RandomGirl Posts: 227 Joined: 2005/02/25	2005/06/19, 12:20 PM Congrats on the deadlift, you'll be breaking 500 in no time flat...
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/19, 06:17 PM thanx, i'm thinking of trying 505 this coming up friday.... dynamic bench...... 160/3x8 w/ blue minis and chains 170/18( failure) decline press....regular grip 225/5x3 incline cable front raises 25/8x4---BOR 205/5x4 cleans 135/3x3 185/2x2 close grip bench press 185/5x3, 225/5+chains hammer curls 4 sets -------------- gravity is not a law, only a obstacle
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/21, 06:04 PM max squat......felt beter that last week maxing out.....I should be able to beat my max by 10 15lbs.... 225/4 325/3 370/3 415/2 455/1 465/1 partial dls 435/3+ double chains glute ham 45/10 70/6x2 glute ham mahcine twists 3 sets bw cable crunches( someone had my decline bench grr) 4 sets pull threws 40/12x2 50/9 x2 -------------- gravity is not a law, only a obstacle
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/22, 04:47 PM max bench 290/3x3 + chains board press 255/5x5 dips bw 9 5 4 hammer rows 220/10x3--------arnold presses55/10x2 60/8 bicep circuit.....bb curls----hammer curls 3 x -------------- gravity is not a law, only a obstacle
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/27, 09:02 PM max leg day........new pr! 135/6 225/5 345/3 380/2 425/2 455/1 485/2********* 495.......slowed it down, started to go up....but pooped out....I try this agin next week, I over exherted my sel fon the 485. dls 405/3x2 425/2x2-------------glute hame 60/6x3 decline sit ups..... this was a good day I almost didn't go workout.....yesterday I tried maxing on bench press.....couldn't budge 325....thank god I had a spot.......i'll have to see how my bench is doing weds.....I doubt that will go up alot... -------------- gravity is not a law, only a obstacle
	2005/06/28, 02:38 AM well done andrew....I would seriously reconsider doing any sets within 50 lb of your attempted 1 rep max.... how many more did you have on 485? you think you had 1 more ?..I wouldn't even bother going for 495 if i did 485 for pretty much my max...I would instead do a superset with leg extension or a drop set.....just to shock my muscles...but I think you got the 500 already... for bench try....pause bench, stopping weight in its tracks and holding it there for 1-2 sec...try picking 6-8 points during the rep , whether you're lowering or raising the weight(I suggest you do it first....try doing 100-135...)....also static training I have heard is helpful....loading 125% of 1rm, something you can't budge and then pushing against the weight for like 10 seconds as hard as you can for few sets ...as is picking a heavy weight....setting pins inside the rack...and pushing weight against the pins from underneath for as long as you can...(forgot what this is called)..this is helpful for sticking points...
	2005/06/28, 02:40 AM err pause bench is probably best done as second exercise on max bench day because it will suck all the energy out of you...
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/28, 06:08 PM my legs take a whiel to warm up especially squats......i'll jump from 435 to 500 next time around. bench I dunno whats up with me.....I did 290 with cahins faily easliy...I should have been able to do 325....that was my dynmaic day though......so maybe my bodies biorythems where off.......i went kinda low carn the day before......so I think glycogen stores where low too.... -------------- gravity is not a law, only a obstacle