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Andy Hank's Training Log

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  • Originally posted by Henke_prytz View Post
    After this blast is done could you do a post of all lifts before and after? It would be cool to see what kind of progress you've been able to hit (I suppose I could just go back in the thread and look though, that might be what you call lazy )
    I could do it since you asked. I'll try to include some full body poses to show the legs and fat loss.

    Comment


    • Since it shows you're in here right now I'll just compare my last 3 workouts to the same lifts from 2 months ago (now.)

      Comment


      • I was honestly going to shorten it but it's not a good time right now. Sorry : (. I didn't do sumo racks this week but it got up to 495x10. Pinwheel curls I got the 70s, standing DB press I got the 95s, seated DBs I got the 105s. Stuff like floor deadlifts don't look too strong but I can try to get a good PR next time. 455x3 is still an all time record for me.

        A1
        30 degree incline press: 185 lbs x 17 RP
        60 degrees barbell shoulder press: 155 lbs x 15 RP
        barbell skullcrusher on flat bench: 75 lbs x 15 RP
        Gravitron assisted pull up: -110 lbs x 3 SS, -170 lbs x 14 SS
        Rack deadlift right below knee cap: 405 x 8 SS, 365 x 5 SS

        B1
        Close under grip pulldown : 175 lbs x 23 RP
        Pinwheel Curls: 40 lbers x 15 SS
        Seated Calves Raise: 90 x 12 SS
        Lying Leg Curl: 140 x 20 RP
        Hinge Hack Squat: 4 plates x 20 WM

        A2
        Hammer Strength Flat: + 230 x 13 RP
        Standing DB OHP: 70 lbers x 13 RP
        Close Grip Flat Barbell Press: 225 x 13 RP
        V Grip Gravitron assist: - 155 x 14 RP
        Sumo Rack Deadlift: 405 x 16 SS

        B2
        Standing Alt DB Curl (twisted) - 50 lbers x 18 RP
        Static Standing Barbell Hold - 235 x 43 seconds
        Calves on Nautilus leg press - 400 x 8 SS
        Seated Leg Curl - Level 15 x 27 RP (there are 18 levels/plates)
        Back Squat - 295 x 5 SS, 245 x 10 SS, 225 x 13 SS

        A3
        Flat Barbell Press: 275 lbs x 8 RP
        High Incline (60 degrees) Dumbbell Press: 90 lbers x 14 RP
        Close grip flat smith press: 265 x 15 RP
        Hammer Strength High Row: + 160 lbs per hand x 18 RP
        Hammer Strength Low Row: + 160 lbs per hand x 14 RP

        B3
        Underhand Barbell Row (off floor) - 275x4, 245x7, 215x10 SS
        Static Pull Up Hold - BW x 31 sec
        45 degree leg press calf raise - + 230 x 9 SS
        Deadlift - 405x5, 365x5 SS
        Leg Press - + 4 plates x 40 WM

        ===

        A2

        Flat Smith Press 305x10
        Incline Barbell Press 235x8
        Decline Fly 75sx8
        Seated Vertical DB Press 105sx4
        Smith 60 Degree Incline Press 2 Plates x 7
        DB Standing Laterals 40sx9
        Flat BB Press Close Grip 275x7 2RP, 275x4 SS
        DB Skullcrushers 55sx8
        Floor Deadlifts 455x3, 405x5, 365x13
        V Grip Cable Pulldown +235x12 RP

        B2
        Barbell Curl 115x7
        EZ Preacher Curl 105x4 (Failed to reach rep range, still a PR)
        Incline Twisting DB Curl 50sx7
        Static Barbell Hold 245x45 sec
        Calves on Nautilus Leg Press (stack loaded) 400x9 (still DC style)
        45 Degree Leg Press 6 plates x 23 WM
        Smith Squat (Parallel) 315x9
        Hoist Leg Extensions Level 11 x 13
        Lying Leg Curl 170x18 RP, 140 x 15 WM

        A3
        Flat barbell press 295x5
        Incline dumbbell press 120sx8
        Decline Hammer Strength press +430x6
        Olympic Press (slight cheat/knee bend) 205x5 (stupid to try again, considered mostly a fail)
        Stack loaded Hammer Strength shoulder press +300x7
        Standing lateral raises 45sx9
        EZ Overhead tricep extension 95x18 RP
        Wide Grip pulldown 235x11 RP
        Rack deadlifts 455x12 SS

        B3
        Under Grip Hammer strength Pulldown +290x12
        Standing 2 Arm DB curl 45sx10
        45 degree under grip smith row 245x9
        Pull Up static BWx47 sec
        Seated Calves 110x10
        Squat 315x10
        Anderson Squat 315x10
        Hoist Leg Extension Lvl 12x12
        SLDL 315x8
        Seated Leg curl Lvl 18x16

        A1
        Flat Hammer Strength +280x9
        Decline Barbell 295x10
        Flat DB Flyes 70sx11
        Standing Lateral Raises 45sx14 RP
        Flat EZ Skulls 105x13-15? RP
        Assisted Pull Up -95x14 RP
        Seated Cable Row 265x13 RP


        B1
        Underhand Pulldown 250x10
        Standing Alt DB Curl 60sx7
        Inc DB Curl 45sx9
        DB Static Hold 120sx32 sec
        45 Degree Leg Press Calves +240x11
        Lying Leg Curl 175x18 RP
        Super Squat Machine 5 plates x 10, 430x12, 410x15
        Last edited by andishehhank; 05-11-2018, 05:46 PM.

        Comment


        • A2

          Flat Smith Press 315x10 RP
          High Incline Smith Press 225x11 RP
          Flat Close Grip Smith Press 275x10? RP
          V Grip Cable Pulldown 250x12 RP
          One arm Hammer Row +180 each side x R 14 RP/L 14 RP
          DB Shrugs 120s x 22 RP

          Got in and went straight to the smith to do flat bench and after my first set I got 5 reps with 315... wasn't prepared to do a rest pause, did 10 reps with 295 and then I realized I got 10 with 305 last time so I didn't count it. I was going to do 275 and then decided to go to the free weight incline and hit 245... just got 3 reps so I decided at that point I'm going to keep doing DC training because I seem to make strength gains with it while I am working on my diet. So I went back to the smith and did the first 3 exercises at that. I tried to do the 105 pound dumbbells for a rest pause for delts (seated press) but I only got one rep, so I did the smith. I forgot how many reps I got for triceps but it was surely about 10. The pulldowns were a strong PR so all good with me. I tried to do floor deadlifts for back thickness but I could only get 1 rep with 455 (two attempts.) So I went back to the hammer rows and got a solid PR with 4 plates a side with one arm. And since I couldn't deadlift I went ahead to do a rest pause on dumbbell shrugs.

          All in all, I can't train like a powerlifting animal with my current diet so I just use the doable training to get my PRs. 3 more weeks to finish.
          Last edited by andishehhank; 05-14-2018, 04:44 AM.

          Comment


          • Originally posted by andishehhank View Post
            I was honestly going to shorten it but it's not a good time right now. Sorry : (. I didn't do sumo racks this week but it got up to 495x10. Pinwheel curls I got the 70s, standing DB press I got the 95s, seated DBs I got the 105s. Stuff like floor deadlifts don't look too strong but I can try to get a good PR next time. 455x3 is still an all time record for me.

            A1
            30 degree incline press: 185 lbs x 17 RP
            60 degrees barbell shoulder press: 155 lbs x 15 RP
            barbell skullcrusher on flat bench: 75 lbs x 15 RP
            Gravitron assisted pull up: -110 lbs x 3 SS, -170 lbs x 14 SS
            Rack deadlift right below knee cap: 405 x 8 SS, 365 x 5 SS

            B1
            Close under grip pulldown : 175 lbs x 23 RP
            Pinwheel Curls: 40 lbers x 15 SS
            Seated Calves Raise: 90 x 12 SS
            Lying Leg Curl: 140 x 20 RP
            Hinge Hack Squat: 4 plates x 20 WM

            A2
            Hammer Strength Flat: + 230 x 13 RP
            Standing DB OHP: 70 lbers x 13 RP
            Close Grip Flat Barbell Press: 225 x 13 RP
            V Grip Gravitron assist: - 155 x 14 RP
            Sumo Rack Deadlift: 405 x 16 SS

            B2
            Standing Alt DB Curl (twisted) - 50 lbers x 18 RP
            Static Standing Barbell Hold - 235 x 43 seconds
            Calves on Nautilus leg press - 400 x 8 SS
            Seated Leg Curl - Level 15 x 27 RP (there are 18 levels/plates)
            Back Squat - 295 x 5 SS, 245 x 10 SS, 225 x 13 SS

            A3
            Flat Barbell Press: 275 lbs x 8 RP
            High Incline (60 degrees) Dumbbell Press: 90 lbers x 14 RP
            Close grip flat smith press: 265 x 15 RP
            Hammer Strength High Row: + 160 lbs per hand x 18 RP
            Hammer Strength Low Row: + 160 lbs per hand x 14 RP

            B3
            Underhand Barbell Row (off floor) - 275x4, 245x7, 215x10 SS
            Static Pull Up Hold - BW x 31 sec
            45 degree leg press calf raise - + 230 x 9 SS
            Deadlift - 405x5, 365x5 SS
            Leg Press - + 4 plates x 40 WM

            ===

            A2

            Flat Smith Press 305x10
            Incline Barbell Press 235x8
            Decline Fly 75sx8
            Seated Vertical DB Press 105sx4
            Smith 60 Degree Incline Press 2 Plates x 7
            DB Standing Laterals 40sx9
            Flat BB Press Close Grip 275x7 2RP, 275x4 SS
            DB Skullcrushers 55sx8
            Floor Deadlifts 455x3, 405x5, 365x13
            V Grip Cable Pulldown +235x12 RP

            B2
            Barbell Curl 115x7
            EZ Preacher Curl 105x4 (Failed to reach rep range, still a PR)
            Incline Twisting DB Curl 50sx7
            Static Barbell Hold 245x45 sec
            Calves on Nautilus Leg Press (stack loaded) 400x9 (still DC style)
            45 Degree Leg Press 6 plates x 23 WM
            Smith Squat (Parallel) 315x9
            Hoist Leg Extensions Level 11 x 13
            Lying Leg Curl 170x18 RP, 140 x 15 WM

            A3
            Flat barbell press 295x5
            Incline dumbbell press 120sx8
            Decline Hammer Strength press +430x6
            Olympic Press (slight cheat/knee bend) 205x5 (stupid to try again, considered mostly a fail)
            Stack loaded Hammer Strength shoulder press +300x7
            Standing lateral raises 45sx9
            EZ Overhead tricep extension 95x18 RP
            Wide Grip pulldown 235x11 RP
            Rack deadlifts 455x12 SS

            B3
            Under Grip Hammer strength Pulldown +290x12
            Standing 2 Arm DB curl 45sx10
            45 degree under grip smith row 245x9
            Pull Up static BWx47 sec
            Seated Calves 110x10
            Squat 315x10
            Anderson Squat 315x10
            Hoist Leg Extension Lvl 12x12
            SLDL 315x8
            Seated Leg curl Lvl 18x16

            A1
            Flat Hammer Strength +280x9
            Decline Barbell 295x10
            Flat DB Flyes 70sx11
            Standing Lateral Raises 45sx14 RP
            Flat EZ Skulls 105x13-15? RP
            Assisted Pull Up -95x14 RP
            Seated Cable Row 265x13 RP


            B1
            Underhand Pulldown 250x10
            Standing Alt DB Curl 60sx7
            Inc DB Curl 45sx9
            DB Static Hold 120sx32 sec
            45 Degree Leg Press Calves +240x11
            Lying Leg Curl 175x18 RP
            Super Squat Machine 5 plates x 10, 430x12, 410x15
            Shit man all these numbers are really good. You've certanly done some work in the past couple of weeks/months. Good job mate

            Comment


            • B2

              Undergrip bicep pendlay row 275x5, 255x8, 225x10 SS
              Standing Barbell Hold 245x50 seconds
              Calves on Nautilus Leg Press 400x11 (always DC style)
              Regular Leg Press (plate loaded/45 degrees) 8 plates x 10, 7 plates + 25s x 13, 7 plates x 15 SS
              Lying Leg Curl 185x8, 175x11, 165x13 SS

              I am pleased with the ease of the weights moved while eating to drop fat mass. Each set was brutal but I managed to get it done strong. I skipped the thigh stretches but will try to do them here at home. I am gonna be careful with the quad stretches because they might be leading me to some knee discomfort.

              Comment


              • I was 323 pounds 3 weeks ago, and I was 308 on Sunday I believe.

                I will finish dropping fat at 290 (probably 2 months from now) and then maintain my net weight at 290 while building up to a recognizable standard.

                Comment


                • Originally posted by andishehhank View Post
                  I was 323 pounds 3 weeks ago, and I was 308 on Sunday I believe.

                  I will finish dropping fat at 290 (probably 2 months from now) and then maintain my net weight at 290 while building up to a recognizable standard.
                  Great job mate you're killing it!!! Keep it up!!!

                  Comment


                  • A3

                    Flat Hammer Strength Press +290x6
                    Decline Hammer Strength Press +420x8
                    Incline Hammer Strength Press +270x10
                    Standing Barbell Press 185x6
                    Standing Dumbbell Laterals 50sx7
                    Standing Alt DB Front Raise 40sx7
                    Barbell Skullcrusher 115x9
                    Standing Barbell Overhead Extension 105x9
                    EZ Bar Cable Pushdown +180x9
                    Undergrip Lat Pulldown +250x7
                    Wide Grip Lat Pulldown +235x10
                    V-Grip Seated Row +280x7
                    Smith Wide Grip Bent over 45 degrees row 275x7
                    Rack deadlift (top of barbell at top knee cap level) 465x11
                    Cheat Shrug 405x8
                    Reverse Pec Deck +145x16

                    Yeah, that's not DC. I got over my little lifter's mental block and went for a good smashing session. I was concentrated and had a good time. I was really in a deep desire to hit a session like this for a few days, so doing the DC for a few sessions was pretty good in aiding physical and mental recovery.

                    I still tried to do the 105s for a high incline press and still got only one rep. I was lucky to get 4 reps the time I did. I'll have to drop the ego and the weight for another deltoid session when I need to do these.

                    I tried to do yates rows where I did the cable rows but I lose my breath doing these without resetting on the floor.

                    I hope the rest of the workout makes sense to you guys.

                    My diet is just lean proteins and starches until 6-7 PM and then I have proteins and fats at night. Except the days I train at night is where I eat carbs post workout at night...which is always right now. I don't know how much more fat I'm going to lose with my current protocol but at least I lost 15 pounds.

                    I need to adjust my diet to get in my carbs earlier so I can start eating my protein-fat meals starting at 6 PM. Right now I am getting my LAST carb meal at 6-7.

                    I am not inherently suffering from the low fat during the daytime but if I find something better to try or something more doable I'll look into it.

                    Comment


                    • Originally posted by andishehhank View Post
                      A3

                      Flat Hammer Strength Press +290x6
                      Decline Hammer Strength Press +420x8
                      Incline Hammer Strength Press +270x10
                      Standing Barbell Press 185x6
                      Standing Dumbbell Laterals 50sx7
                      Standing Alt DB Front Raise 40sx7
                      Barbell Skullcrusher 115x9
                      Standing Barbell Overhead Extension 105x9
                      EZ Bar Cable Pushdown +180x9
                      Undergrip Lat Pulldown +250x7
                      Wide Grip Lat Pulldown +235x10
                      V-Grip Seated Row +280x7
                      Smith Wide Grip Bent over 45 degrees row 275x7
                      Rack deadlift (top of barbell at top knee cap level) 465x11
                      Cheat Shrug 405x8
                      Reverse Pec Deck +145x16

                      Yeah, that's not DC. I got over my little lifter's mental block and went for a good smashing session. I was concentrated and had a good time. I was really in a deep desire to hit a session like this for a few days, so doing the DC for a few sessions was pretty good in aiding physical and mental recovery.

                      I still tried to do the 105s for a high incline press and still got only one rep. I was lucky to get 4 reps the time I did. I'll have to drop the ego and the weight for another deltoid session when I need to do these.

                      I tried to do yates rows where I did the cable rows but I lose my breath doing these without resetting on the floor.

                      I hope the rest of the workout makes sense to you guys.

                      My diet is just lean proteins and starches until 6-7 PM and then I have proteins and fats at night. Except the days I train at night is where I eat carbs post workout at night...which is always right now. I don't know how much more fat I'm going to lose with my current protocol but at least I lost 15 pounds.

                      I need to adjust my diet to get in my carbs earlier so I can start eating my protein-fat meals starting at 6 PM. Right now I am getting my LAST carb meal at 6-7.

                      I am not inherently suffering from the low fat during the daytime but if I find something better to try or something more doable I'll look into it.
                      Holy crap that is a massive workout!!! You're a beast!!!

                      Comment


                      • I went zero carb yesterday because I had a huge cheat meal on Friday night.

                        Bad idea, because I woke up today feeling like I fell off a balcony.

                        At least I got down in some weight. I was bloated yesterday.

                        Since I was tired I skipped the fasted walk today so I could get in some rice and chicken.

                        I'll probably skip tonight's session as well. I am feeling really beat up. I didn't realize that the zero carb was going to do this to me.

                        Comment


                        • B3

                          Undergrip smith bicep row 255x9
                          Undergrip Hammer strength bicep Pulldown 300x13
                          Preacher Machine 210x8
                          DB Static Hold 120s x46 seconds
                          Seated calves 115x11 (DC style)
                          Free Squat 325x7
                          Leg Extension Level 13/18 x 23 RP
                          45 Degree Leg Press 7 plates x 18
                          Stiff Leg Deadlift 365x5
                          Seated Leg Curl level 18/18 x 18
                          Lying Leg curl 165x14
                          Last edited by andishehhank; 05-23-2018, 03:27 AM.

                          Comment


                          • A3

                            Dips BWx19 RP
                            80 Deg Incline Smith 205x11 RP
                            Close grip push ups BW x 19 RP
                            Assisted Pull ups -80 x 11 RP
                            Rack Deadlift above knee 5 PL x 9 SS

                            There were a few attempts at flat bench with 295 and 305 but I couldn't make my rep ranges. I also did 325 flat smith bench rest paused but I think I got just 9-10 reps. I tried doing a 6 plate T bar row and I did get 8 reps but the last 3 had too much cheat. These ones are the all time PRs with good form (listed above.)

                            I been sticking to the diet and cardio and I look a lot less jiggly, so like I always say, so good. I am trying to use the old treadmill in the garage to use its speed and incline settings.

                            Next week is my final week of this blast. I hope to have a good time. I always do my cardio on my cruises too.
                            Last edited by andishehhank; 05-25-2018, 03:51 AM.

                            Comment


                            • B1

                              Standing Twisting Alternating Dumbbell Curl 60sx14 RP
                              Trap Bar Static Hold +110x 54 seconds
                              45 Leg Press Calves Raises +250x11 SS
                              Stiff Leg Deadlift 365 x 8 SS
                              Lying Leg Curl 170x12 SS
                              T Bar Squats +225x11 SS
                              Leg Extensions Level 14/18 x 12 SS

                              "T-Bar Squats" below:

                              https://www.youtube.com/watch?v=xs4qoi5Wdhw
                              Last edited by andishehhank; 05-28-2018, 03:15 AM.

                              Comment


                              • Alright guys, I’ve made it down to 304 lbs from 308. Tonight is my A workout and I’m looking to pull probably hit another high exercise volume session since it works better for me. I’m gonna try to use heavy barbells for most compounds stuff.

                                Comment

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