. . : : ANDRE3k1 - TRAINING LOG : : . .

[andre3k1]

Hey guys,


Background Info: I'm not the biggest guy on this site, far from it actually. I know what it takes to gain muscle mass and I am going to use this log as a means to motivate myself.
I started working out in January of 2009, however, I got pneumonia while on spring break and was forced to halt all training for the entire month of April. For the most part, I lost all my strength gains. :/


Updates: I will scan my gym log and upload the scanned images to this thread once a week. I will also try to keep my stats on my BodySpace up to date.


Supplements: An updated list is available on my BodySpace.


Start Weight: 138 lbs (January 2009)
Goal Weight: 180 lbs (On Bulk), 160 lbs (On Cut)

.

[andre3k1]

Weight: 154.2 lbs

Write Up: It was tough getting back into everything.
Re-adjusting my diet and re-training myself to drink protein shakes was no fun.
The fact that my training partner could not start until the following week really added to the mess.
On the bright side, the week did serve as a good warm up. I kept my lifts to a minimum because I didn't want to come back to hard.

[andre3k1]

Weight: 158.0 lbs
Body Fat: 12.4 %

Write Up: Talk about an unreliable training partner. . .
Monday was a good day, and overall I had some good gains when compared to the previous week, namely in Dumbbell Press. Standing Barbell Curls (21s) were brutal, especially the last 7 reps of every set where I only curl the top half of the full ROM. I need to work on my Concentration Curls next week.
Thursday went well and I was impressed on my new-found calf strength. I need to work on cheating less on my Leg Kicks (i.e. less back movement). And fuck do I hate Lying Leg Curls.
My Bench Press on Friday suffered quite a bit as I had no spotter. I also lost a bit of concentration on Incline Bench during my second set. I was impressed that I was able to finish my last set of Skullcrushers as I was really dying. In Tricep Pushdowns I switched to a rope versus a metal bar, which resulted in me being able to push down less weight, but in the end I felt it focused more on my triceps, which is what I was aiming for.
Sunday's Deadlift session went really well. I truly pushed myself to failure. Consequently, I was burnt out during the rest of my workout. I need to work on isolating my back on Lat Pull-Down & Elevated Cable Rows, versus just pulling the weight down purposelessly. I was impressed with both my Military Press and Smith Machine Shrugs as I lifted more weight than I thought I was able to.

[ex3e1989]

nice gains so far bro! well done, keep them coming.

what's your diet like?

[whiteboyy09]

nice log brah going to follow this

[andre3k1]

Originally Posted by ex3e1989

nice gains so far bro! well done, keep them coming.

what's your diet like?

Total calories needed per day: 3400

3,400 calories / 6 meals a day = 567 calories per meal

Body needs 30% fat, 40% carbs, and 30% protein in your daily intake

FAT:

3,400 x .30 = 1020 total calories of fat per day

There are 9 calories per gram of fat.
1020 / 9 = 113g of fat per day

113 / 6 meals a day = 19g of fat per meal

CARBS:

3,400 x .40 = 1360 total calories of carbs per day

There are 4 calories per gram of carbohydrate.
1360 / 4 = 340g of carbs per day

340 / 6 meals a day = 57g of carbs per meal

PROTEIN:

3,400 x .30 = 1020 total calories of protein per day

There are 4 calories per gram of protein.
1020 / 4 = 255g of protein per day

255 / 6 meals a day = 42.5g of protein per meal

Originally Posted by whiteboyy09

nice log brah going to follow this

Thanks brah. You got a log? I wouldn't mind checking in on your progress

[andre3k1]

Just gunna leave a personal sticky here....
This workout regimen is pretty intense. I am considering building a training program off it in the future:

Mark Alvisi Training w/ Rich Gaspari of Gaspari Nutrition


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[andre3k1]

Weight: 162.0 lbs
Body Fat: 13.1 %

Write Up: Ehh my BF% shot up this week. Gotta work on my diet a bit, gunna cut back 250 calories/day. . .
On Monday I was training hard, but unfortunately my workout got cut short as the gym was closing. Those five extra pounds from moving up a dumbbell size really made a difference in Dumbbell Press. I felt better than the week before, but I still burnt out on Dumbbell Press and Incline Dumbbell Press. Note: I switched up inputting Standing Barbell Curls (21s) and Incline Dumbbell Press.
On Thursday I saw some solid gains, especially on Leg Machine Calf Raises and Squats. I was a bit disappointed that my partner bailed on me, again.
You would think that having skipped Thursday would make my partner eager to train hard on Friday, but that wasn't the case. He kept wanting to rush through ****, which was pissing me off. Regardless, I made him spot me on Bench Press and Incline Bench, so I was able to really push until failure. I made some good gains on the other exercises as well.
Sunday's Deadlift session took a while and I came out of it drained, but it was a great workout. I had to super-set Lat Pull Down and Elevated Cable Rows to make up for lost time. This caused my forearms to die and led me to fail my last set of Lat Pull Downs. I was ****ing pissed because my lats were not fully worked out. I pushed up my Military Press by another five pounds. Finally, I had to super-set Side Lateral Raises and Smith Machine Shrugs. Once again, my forearms were drained, which caused Smith Machine Shrugs to not go as well as I would have liked. I fixed my form on Side Lateral Raises; what a difference.

[wynner64]

Lifts are lookin good MMB! I noticed your segment about cutting back 250 calories. My question is, what kind of diet do you have right now? It might not be about cutting calories, changing your eating style. I cut back calories for awhile, and all it was doing was making me tired, and not giving my body enough energy for recovering, thus I wasn't really gaining any muscle or doing my workouts any good.

As for your partner, you just gotta find a way to get him going. I for one lift alone, so that way I can go at my own pace and get in my own zone. Even on heavy sets, I won't even so much as ask for a spotter, lol. Just get on his arse and tell him "son...I am dissapoint"

[andre3k1]

Originally Posted by wynner64

Lifts are lookin good MMB! I noticed your segment about cutting back 250 calories. My question is, what kind of diet do you have right now? It might not be about cutting calories, changing your eating style. I cut back calories for awhile, and all it was doing was making me tired, and not giving my body enough energy for recovering, thus I wasn't really gaining any muscle or doing my workouts any good.

As for your partner, you just gotta find a way to get him going. I for one lift alone, so that way I can go at my own pace and get in my own zone. Even on heavy sets, I won't even so much as ask for a spotter, lol. Just get on his arse and tell him "son...I am dissapoint"

if you scroll up you can see my diet above. i think cutting back is what I am going to have to do. for the most part I have been eating pretty clean, whole foods. I think I bumped up my caloric intake too much as I have laid off intensive cardio until summer (4 weeks from now).

And as for my partner, it's a love-hate relationship. I need a partner (to spot) and he's my best option right now.

[wynner64]

Originally Posted by andre3k1

if you scroll up you can see my diet above. i think cutting back is what I am going to have to do. for the most part I have been eating pretty clean, whole foods. I think I bumped up my caloric intake too much as I have laid off intensive cardio until summer (4 weeks from now).

And as for my partner, it's a love-hate relationship. I need a partner (to spot) and he's my best option right now.

Ah, I do see it now.

3.4k is decently high. Somehow I'm only eating about 2.8k and still feeling full, so I can't complain. Helps when I drink about a gallon of water daily I guess. But with your activity, I would say that 3k-3.2k is pretty good. 255g of protein is a lot too (I only had 106 today). I would say that you will get some pretty good gains if you keep this consistent workout and a consistent diet.

[andre3k1]

Originally Posted by wynner64

Ah, I do see it now.

3.4k is decently high. Somehow I'm only eating about 2.8k and still feeling full, so I can't complain. Helps when I drink about a gallon of water daily I guess. But with your activity, I would say that 3k-3.2k is pretty good. 255g of protein is a lot too (I only had 106 today). I would say that you will get some pretty good gains if you keep this consistent workout and a consistent diet.

i've gained about 25lbs w/o much change in BF% since january while aiming to eat that much protein (i usually only hit 230g) so i think i'll stick to it

don't wanna change what's not broke!

[wynner64]

Originally Posted by andre3k1

i've gained about 25lbs w/o much change in BF% since january while aiming to eat that much protein (i usually only hit 230g) so i think i'll stick to it

don't wanna change what's not broke!

Nice brah! Consistency is good, especially if you have had those kind of gains while keeping a low BF%!

[MTSainT]

keep on doing what ur doing! that reminds me I got to get back on track with my workouts!

[andre3k1]

Weight: 162.0 lbs
Body Fat: 12.4 %

Write Up: Well, cutting back 250 cal/day really helped with the body fat issue. . .
Monday's workout went well minus the fact that I sliced my finger on my second to last exercise (Cable Flys). I bled everywhere and had to call it quits early. Besides that little mishap, I was showing great progress on all my other exercises.
I was a little disappointed on Thursday, specifically during Squats and Lying Leg Curls as I didn't have enough energy to move up in weight. I was far too tired. Somehow I got my **** together and put up some decent weight on Machine Leg Kicks and Leg Machine Calf Raises. All in all, I felt like my calves were the only muscle group that was properly worked out.
I made good progress on Bench Press and Incline Bench on Friday. Skullcrushers, on the other hand, went terrible. I had no spotter to help me adjust the weight, which caused me to lose my mental focus. I was disappointed that I couldn't put up the same weight I had the week prior. I forced myself to move up in weight during Tricep Pressdowns to make up for my ****ty Skullcrusher performance. Verdict? It was not a valid substitution. Finally, note to self: move up in weight on Forearm Wrist Curls next week.
Deadlifts went well on Sunday. I died in the middle of the fourth set, and couldn't even move the bar on my last set. In other words, I trained straight past my point of failure. I also moved up in weight on Lat Pull-Down and Elevated Cable Rows. Remember, I only failed last week during these two exercises because of a sore forearm, not because the muscle was burnt out. I also progressed on Military Press and Smith Machine Shrugs. My only regret was that I could not progress on Side Lateral Raises. The reason: fuck I was tired.

[NDame616]

soooo how do you get that screen shot?!

[andre3k1]

Originally Posted by NDame616

soooo how do you get that screen shot?!

lmao I told you it was a good idea.

I just PM'd you.... check that **** brahhhh

[andre3k1]

Weight: 162.6 lbs
Body Fat: 11.9 %

Write Up: National holidays really suck when it comes to training. . .
Monday's workout had to be put on hold as it was Memorial Day and the gym was closed. I ended up working out the chest part of Monday's exercise routine on Tuesday, and the bicep part on Thursday. Working out three chest exercises back to back on Tuesday ended up being brutal, but I loved it! Chest was as sore as hell.
On Thursday, I made some nice gains on both Full Squats and Lying Leg Curls. Rather than upping the weight on Leg Machine Kicks, I chose to focus on proper technique. In retrospect, I should have moved up in weight. Calf Raises brought upon a new PR. Calves = decently worked out.
On Friday I saw some improvement in both my Bench Press and Incline Bench. I also moved up in weight on Skullcrushers, Tricep Pressdowns and Forearm Wrist Curls. Looking back, Friday was a great training day for me.
Sunday is Deadlift day. As of writing this, my lower back is still sore from Deadlifting. I'd consider that a job well done. I forced myself to work through the pain of several blisters on my left hand and ended a very successful workout week on a high note: PR'ing in several back exercises.

[BrawnySwoleman]

You bench 130 lb dumbbells but 160 on bb?

[andre3k1]

Originally Posted by Dreamer Bulk

You bench 130 lb dumbbells but 160 on bb?

yeah lol

it doesn't make any sense to me.

I've maxed out bench before at 225 for one rep

my issue on bench seems to be ****ty form/****ty endurance

My chest routine for the summer is pretty baller tho so hopefully I will get it up

[-Lucifer]

By 130 lbs db press, don't you mean 65 lbs in each hand?

[andre3k1]

Originally Posted by DaRk LuCiFeR

By 130 lbs db press, don't you mean 75 lbs in each hand?

Lol, of course... I still think my bench should be higher proportionally.

I pushed it up to 5x5 @ 165 lbs last week, but I ended up failing on my last set.

I will upload last week's workout layer tonight......

[BrawnySwoleman]

Originally Posted by DaRk LuCiFeR

By 130 lbs db press, don't you mean 75 lbs in each hand?

Strong math. Haha I for some reason thought you meant 130lb dbs, for a 260 total.

[-Lucifer]

Originally Posted by andre3k1

Lol, of course... I still think my bench should be higher proportionally.

I pushed it up to 5x5 @ 165 lbs last week, but I ended up failing on my last set.

I will upload last week's workout layer tonight......

Well i don't do flat bench presses anymore but I can compare my incline presses. I do 80 x 3 [each hand] on the incline db press but can only incline bench press with 170 lbs. I don't know what gives either.

Originally Posted by Dreamer Bulk

Strong math. Haha I for some reason thought you meant 130lb dbs, for a 260 total.

lol sorry brah, I meant 65!

[andre3k1]

Originally Posted by Dreamer Bulk

Strong math. Haha I for some reason thought you meant 130lb dbs, for a 260 total.

holy ****, that would be insane. do you know how rediculous that would be, especially at my weight!?

Originally Posted by DaRk LuCiFeR

Well i don't do flat bench presses anymore but I can compare my incline presses. I do 80 x 3 [each hand] on the incline db press but can only incline bench press with 170 lbs. I don't know what gives either.

I was always under the impression that your total weight on dumbbell press should be well below how much you bench press. maybe i'm just misinformed?

[-Lucifer]

Originally Posted by andre3k1

I was always under the impression that your total weight on dumbbell press should be well below how much you bench press. maybe i'm just misinformed?

That's what I thought too. My total db press weight is 160 and my bench press weight is 170.

That gap should be a tad bigger in my opinion.

[andre3k1]

Weight: 160.3 lbs
Body Fat: 12.2 %

Write Up: I will be taking the next week off due to the fact that I will be moving back home to Miami. . .
I would say that my focus was down a bit this week. My mind was other places thinking about final exams and $h!t. Monday was a good example of this. I really should have been able to finish off all my sets, but I found myself struggling.
On Thursday, I was able to move up to two plates ATG on Full Squats. Mission accomplished? I think not... gotta keep improving! I also moved up in weight on all my other leg exercises, which felt good man.
On Friday, I progressed in Bench Press to a whopping 5x5 @ 165 lbs. I know, I gotta work on that $h!t. I completely lost focus on Skullcrushers and pretty much sucked ass compared to the week before. Other than that, Friday was mildly productive.
Sunday is Deadlift day. I didn't exactly move up, but rather "maintained" the same weight. On the other hand, I did move up in weight in nearly every other back exercise.
Like I said above, I will be taking next week off as I will be moving back to Miami. See you in two weeks...

[andre3k1]

Weight: 159.5 lbs
Body Fat: N/A

Write Up: I took the week before off and saw this week as an intermediary step before I start my new routine, so no serious gains or progress made. Next week I hope to start testing out a new routine. Hopefully I will nail it down before I leave on vacation, so when I return I can start hard. I will change the format of this log up a bit with the new routine. Next week I will be posting on a day-to-day basis with random notes on the exercises I try out. Stay tuned....

[andre3k1]

Day One of Five: SHOULDERS

Seated Dumbbell Press
(2 warm ups, 3 working sets)

• 8x50
• 8x60
• 8x70
• 8x70
• 8x70

^Move up to 80 lbs next week.



Seated Side Lateral Raises
(3 working sets)

• 8x40
• 8x40
• 8x40

^Test 50 lbs next week.



Single-Arm Seated Front Raises
(3 working sets)

• 8x40
• 8x60
• 8x60

^Test 70 lbs next week.



Rear Delt Machine
(3 working sets)

• 8x80
• 8x100
• 8x110

^Test 130 lbs next week.



Smith-Machine Shoulder Shrugs
(3 working sets)

• 8x225
• 8x225
• 8x225

^Should be able to move up in weight with lifting straps.



FST7: Side Lateral Raises

• 15x20 (attempt)

^FAILED AT 40 lbs. TEST 30 lbs NEXT WEEK.

[andre3k1]

Day Two of Five: LEGS

Seated Leg Curls
(2 warm ups, 3 working sets)

• 8x45
• 8x90
• 8x150
• 8x135
• 8x135

^Test 150 lbs next week.



Stiff Leg Deadlifts
(5 working sets)

• 5x205
• 5x225
• 5x225
• 5x245
• 5x245

^Def move up in weight, and use some lifting straps.



Lying Leg Curls
(4 working sets)

• 8x90
• 8x90
• 8x90
• 8x90

^Stay @ 90 lbs for another week.



FST7: Seated Leg Curls

• 15x75

^75 lbs was easy; should be able to hit 90 lbs.



Leg Extensions
(4 working sets)

• 8x100
• 8x112.5
• 8x125
• 8x137.5

^137.5 was easy. I underestimated my strength.



Front Squats
(4 working sets)

• 8x135
• FAIL
• FAIL
• FAIL

^SEACH YOUTUBE OR SOME $H!T TO LEARN HOW TO DO THESE PROPERLY.



Leg Press
(5 working sets)

• 8x360
• 8x430
• 8x430
• 8x430
• 8x430

^430 lbs was a breeze... maybe move up?



FST7: Hack Squats

• 15x90 (attempt)

^SEACH YOUTUBE OR SOME $H!T TO LEARN HOW TO DO THESE PROPERLY.



Sitting Calf Raises
(5 working sets)

• 10x80
• 10x105
• 10x105
• 10x105
• 10x105

^Throw on another 5-10 lbs.



FST7: Leg Press Calf Raises

• 15x160

^Throw on another 10-20 lbs.