No announcement yet.

Andrew's Training Journal

  • Filter
  • Time
  • Show
Clear All
new posts

  • Andrew's Training Journal

    Been meaning to start a journal on here for a while. I had one over at, but it felt like kind of a waste. The community is better here and hopefully I can pick up a few things to help me out and sort of be held accountable.

    6'2" 220lbs (~190lbs contest)

    All-time PRs:
    Bench - 350x1
    Squat - 435x1
    Deadlift - 465x1

    Training History/Goals

    I grew up a fat kid, lost a ton of weight and then got into weight lifting but it was pretty much on-and-off until about 3 years ago. Since then I've made a ton of progress. I've competed in two powerlifting meets and set NY state records in that federation, and I competed in my first bodybuilding show in October. I posted a thread here with pictures leading up to the show. Overall I had a blast and was proud of what I accomplished, but there's still a ton to improve on. Now my goal is to compete again this year. It'll most likely be an OCB show in Novemeber. My goal now till then is to add size to my pathetic chest and back and come in better condition come November.

    In the past I've always trained for strength using an upper/lower split with not much volume or exercise variation. It worked well for some muscle groups (legs), but not so well for others. I think the main reason being is I trained as a powerlifter - moving the weight from point A to point B with little regard to actually working the target muscle group.

    I'm now changing my approach and this is my current training split:

    Day 1 - Chest/Shoulder
    Day 2 - Legs
    Day 3 - Off
    Day 4 - Back
    Day 5 - Off
    Day 6 - Arms
    Day 7 - Off

    Diet needs some work at this point because since the show I've been pretty much just eating whatever. I'm a big eater so the only issue is avoiding fat gain and ensuring I get enough good nutrients to fuel muscle growth. Since I don't want my bodyfat to get too out of control but still want to add some size, I'm going to be putting together a meal plan and posting it in here within the next couple days.

  • #2
    Good luck bro..will be following along!


    • #3
      Here's today's workout - Chest/Shoulders.

      Hammer Strength Incline w/ monster mini band - 2pps x 8, 2pps + 10 x 8, 2pps + 20 x 8, 2pps x 8
      On the last set, lowered the weight a bit so I could really focus on squeezing on the top. Finished up with partials out of the bottom.

      Smith Machine Incline Press - Ramping up in weight until I hit 255 x 6, then drop-set - 185, 115, bar - all to failure
      Decline DB Press - 80 x 8, 75 x 8, 70 x 9, 65 x 10
      This felt weak after the other pressing so I lower the weight and tried to use all pec

      Reverse Band Bench w/ monster mini's - after warm-ups - 225 x 5, 245 x 3, 225 x 8, 135 x 25
      This was a new one for me so it was definitely different and performed last for chest meant I was weak on it, but still felt great.

      Machine Lateral Raise - 4 sets of 16 with 60lbs
      On these I had a training partner provide more resistance on the negative by pressing down on the first 8 reps, then the last 8 were done normally.

      Reverse Pec Deck - 65lbs x 25, 65lbs x 25, 55lbs x 25, 55lbs x 25
      DB Lateral Raises - 25 x 8, 25 x 8, 20 x 8, 20 x 8, drop-set - 15's, 10's, 8's, then 5's.
      With the 5's I just did a ton of reps with an extreme range of motion, bring them up to my head. My side delts were fried at this point.

      I finished up with some calves and abs. Some may recognize the above chest routine is actually the one John Meadows did with Dave Tate on elitefts. Since I've switched up my routine I figure I'll do some experimenting with different things and see what works for me while having some fun, and I like a lot of John Meadow's techniques so you'll see a lot of my training is based on that at least for now.

      The real fun is tomorrow though - legs with 3 second negatives leg press.


      • #4
        Legs this morning...

        Glute-Ham Raise - 4 sets of 10 with just bodyweight
        Leg Press - 8pps x 15, 8pps x 15, drop-set - 5pps x 10, 2pps x 25
        All of these except the last set of 25 were done with a 3-second negative. The set of 25 was a real close stance with feet lower on the platform. This was killer.
        Cybex Leg Press -
        On these I performed pause reps, where I let the weight come down, rest for a second, then blast the weight up. The sets looked like this..

        Set 1 - 300 x 20 normal reps
        Set 2 - 325 x 15, then 5 pause reps
        Set 3 - 375 x 10, then 10 pause
        Set 4 - 410 x 5, then 15 pause

        The first two sets weren't bad, then it got hard. Definitely an awesome way to use this machine, which normally I'd say is close to useless.
        Step-Ups - 4 sets of 10 w/ 95lbs
        These were done on a ~14" box with a controlled negative. Was pretty wobbly even with light weight.
        DB Stiff-Legged Deads - 4 sets of 12 w/ 40lb DB's


        • #5
          Welcome Andrew.
          2014 USPA Nevada State / Regional Championships - 1,168 total

          2014 USPA National Championships - 1,235 total

          2014 Village Gym Meet - 1,260 total

          2015 USPA Camp Pendleton Meet - 1,235 total



          • #6
            Originally posted by steve56 View Post
            Good luck bro..will be following along!
            Originally posted by TLopez
            Welcome Andrew.


            • #7

              Smith Machine Rows - 225 x 8, 235 x 8, 245 x 8, 245 x 8, 135 x 15
              Dumbbell Rows - 4 sets of 6 - 125lbs
              DB Pullovers - 40 x 12, 45 x 12, 30 x 20
              Heavy partial Pulldowns - 280 x 8, Stack x 8, Stack x 8
              Db Shrugs - 60 x 12, 65 x 12, 70 x 12 - all with a 3 second hold
              Back Extensions - 3 sets of 25 w/ 25lbs

              The first set on back extensions was all with the weight. On the next two sets I stuck with the weight until I hit failure, dropped the weight and continued until I hit 25 reps. On the second I did 16 with the weight and only 10 on the last set.

              Finished up with some calves and abs.


              • #8
                Rest day, but I'm going to start making it a habit to do 30 minutes of low to moderate intensity cardio on my rest days.

                Today I did...

                Treadmill - 30 minutes @ 3.8mph, 0% grade


                • #9
                  Also, I'm going to start a carb cycling diet approach based off Shelby Starnes lean gains book. Here's what they look like as far as macros go.

                  High Carb - 235/650/50 (p/c/f)
                  Medium Carb - 330/330/85
                  Low Carb - 330/175/130

                  Back and leg day are high carb. Chest/Shoulders & arms are medium. Rest days are low carb. So 2 high, 2 medium, 3 low for the week. I don't want to add too much more bodyfat in the offseason, but don't want to short my body of nutrients to add mass. So hopefully this will work well. If I'm not gaining, I'll just make Chest/Shoulders day a high carb day too and go from there.


                  • #10

                    Hammer Curls - 45 x 10, 50 x 10, 55 x 10, 55 x 10
                    Rope pushdowns - 80 x 12, 85 x 12, 90 x 12, 90 x 12
                    Cable Preacher Curl - 70 x 8, 80 x 8, 80 x 8, 70 x 8
                    Hammer Strength Dip Machine - 3p x 8, 4p x 8, 4p x 8, 4p+25 x 8, drop set - 3p x 10, 2p x 16
                    Barbell Curl w/ Fat Gripz - 65 x 8, 95 x 6, 85 x 6, 65 x 8
                    Seated Tricep EZ-Bar Ext. - 4 sets of 15 - 75lbs
                    Diamond Pushups - 4 sets to failure


                    • #11

                      Seated Leg Curl
                      80 x 20
                      100 x 20
                      130 x 14
                      150 x 12
                      170 x 10
                      120 x 35

                      Leg Press - constant tension, had to use hands to assist on last few reps on last set
                      8pps x 16
                      9pps x 16
                      10pps x 16

                      Squat - closer than normal stance, parallel
                      225 x 8
                      275 x 8
                      275 x 8
                      315 x 10

                      Hack Squat
                      2pps x 12
                      2pps+25's x 12
                      3pps x 12

                      DB Stiff Legged Deads
                      4 x 12 w/ 45lb DB's

                      Leg Press Calves
                      5pps - 35rp

                      Did extreme stretches after squats and hack squats.


                      • #12

                        Hammer Strength Wide w/ doubled monster mini
                        2p+35 x 8
                        2p+35 x 8
                        2p+35 x 8
                        2p+35 x 6, 15 partials out of bottom

                        BB Incline Bench
                        225 x 5
                        205 x 6
                        205 x 6
                        215 x 6

                        Reverse Band Bench w/ average band
                        315 x 5
                        365 x 5
                        365 x 4
                        335 x 5
                        345 x 5
                        225 x 15

                        Pushups - done with the "perfect pushups" emphasizing the bottom portion
                        3 sets to failure

                        Super Wide Overhead Press
                        4 x 12 with 60lbs

                        Reverse Pec Deck
                        4 x 15 with 75lbs

                        DB Lateral Raises
                        4 x 10 with 25lb DB's, then drop set working down the rack.

                        Ab Crunch Machine
                        160 x 40rp

                        This made me realize how much I suck at incline presses. I'm going to be doing these weekly until I don't suck at them so much. And my abs cramped up pretty bad after the rest pause set on the ab crunch machine. I planned to do leg raises too, but it just wasn't happening.


                        • #13
                          Did back yesterday and arms are today, I'll post the workouts later. In the meantime I thought I'd share what my current diet is. Since today is a medium carb day I'll post that one up.

                          Meal 1
                          1.5 scoop whey
                          1 cup dry oats

                          Meal 2
                          8oz chicken breast (raw measure)
                          1 cup cooked brown rice

                          Meal 3
                          Same as meal 1

                          Meal 4 (pre/during/post workout)
                          Pre - 40g waxy maize, 1 scoop whey
                          During - 1 scoop xtend, ~32g carbs from gatorade powder
                          Post - 60g waxy maize, 1 scoop whey

                          Meal 5
                          8oz top round steak in a large salad w/ EVOO and balsamic vinegar

                          Meal 6
                          8 whole eggs

                          My other days aren't that much different. On low days I'll have half as much rice/oats and add walnuts and/or almonds. On high days I replace the eggs with a small steak + sweet potatoe and have more oats/rice. Meal 5 also is chicken + rice, meal 4 is turkey breast + veggies on low days.
                          Last edited by andrewR; 01-27-2012, 12:00 PM.


                          • #14

                            Yates Row - 4 sets of 8 w/ 225
                            Hammer Strength ISO-Row - 3x10 - 2pps
                            Hammer Strength Pulldown - 3x8 - 2pps
                            Wide-grip Pulldown - 3x8 - 120
                            "Stretchers" - 2x12
                            Back Extensions - 3x25 w/ BW
                            Seated Calves - 90 x 50rp

                            I actually planned on doing something entirely different, including heavy rack deads, but I had to get a quick workout in so this is what I did. Didn't push anything too heavy and rest periods were pretty low.


                            • #15
                              Arms today...

                              Cross Body Hammer Curls
                              60 x 10
                              65 x 10
                              75 x 10
                              65 x 10

                              Ended up tweaking something in my upper back right around my scapula on the 75lb set so I lowered the weight on the following set. A shame since I planned on going heavier. Especially after seeing Lock do 100's, lol

                              Single-arm Machine Preacher Curl
                              55 x 8
                              55 x 8
                              55 x 8
                              90 x 12 <-- double arm
                              45 x 15 - double arm drop set

                              My right arm is noticeably weaker than my left, so on the 3rd set a few on my right side were forced reps.

                              EZ-Bar Curl (3 second negative, alternating grip every set)
                              75 x 8
                              75 x 8
                              85 x 8
                              85 x 8

                              V-Bar Pushdown
                              80 x 12
                              90 x 12
                              100 x 12
                              110 x 8
                              120 x 8

                              Bench Dips
                              BW+45 x 12
                              BW+90 x 12
                              BW+135 x 10
                              BW+180 x 8

                              Did a drop set afterward, taking one plate off at a time until doing just BW. I love this movement, but a total bitch to load. I think I'm going to stick to CGBP's and hammer strength dips for my heavy tricep movements from now on, and maybe use this as a finisher.

                              Cybex Tricep Extension
                              5 sets of 15

                              Ended up working up to 100lbs, but ended up lowering it to about 70 for the last few sets to get good slow reps.

                              Ab Crunch Machine
                              190 x 30rp

                              Attached some pictures snapped yesterday.
                              Attached Files