ANDRO'S 12 Week Ascent to the Gateway Naturals

[will-work4ANDRO]

how has your back been J?

Workouts looking good J. Seems like you're definitely heading in the right direction and handling sheiko well. Very happy to see this.

thanks guys...my back hasn't really bothered me at all...i'm pretty scared to go with heavy heavy loading...but i've slowly been able to increase my volume without it bothering me much...i plan on just slowly creeping back up in the numbers...i've been able to train really hard lately...not necessarily heavy...but certainly very hard...so overall i'm pleased

4-25-12

working hard in the lab to get a study done...hopefully it will be done the saturday after next...just in time for the next study to start.

Squat-
125 x 5
150 x 4
150 x 4
175 x 3
175 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

Bench-
115 x 5
140 x 4
165 x 3
165 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Squat-
135 x 6
145 x 6
150 x 6
150 x 6
150 x 6
150 x 6

Bench-
130 x 5
150 x 5
175 x 4
175 x 4
175 x 4
175 x 4

Flat DB Flyes-
50's x 10
50's x 10
50's x 10
50's x 10
50's x 10

Leg Curls-
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

[will-work4ANDRO]

First and foremost...i want to congratulate Layne on winning the 220 class with his all time best total...the man is amazing in all that he does...so proud of him...as for the workouts, I'm updating the last couple of them...i have recently been busy with data collection...also i forgot to mention that i have been awarded the Doctoral research award...of which i am pretty excited about...it feels good to have your hard work recognized...with that being said, it is also important to realize and recognize that i am nothing without the people who surround me...chris/lindy/rob who are in the same lab i am help me tremendously...it's not over though...i'm not here to win awards...it's nice to win awards...but i want that PhD...it will be the final middle finger to those people i've left behind in my past...time doesn't heal some of the wounds that i have...never forget but keep moving forward...

4-27-12

Deadlift-
185 x 4
220 x 4
260 x 3
260 x 3
295 x 3
295 x 3
295 x 3
315 x 2
315 x 2
315 x 2

Bench-
115 x 6
140 x 5
165 x 4
165 x 4
175 x 3
175 x 3
185 x 2
185 x 2
200 x 1
185 x 2
185 x 2
175 x 3
175 x 3
165 x 5
150 x 7
140 x 9
55 x 11
50 x 13

Flat DB Flyes-
50's x 10
50's x 10
50's x 10
50's x 10
50's x 10

Deadlift-
155 x 5
175 x 5
175 x 5
185 x 4
185 x 4
185 x 4
185 x 4

Leg Curls-
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Fahs Abdominals-
BW x 10
BW x 10
BW x 10


4-29-12

Bench-
115 x 5
140 x 4
165 x 3
165 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Squat-
125 x 5
150 x 4
175 x 3
175 x 3
200 x 3
200 x 3
210 x 2
210 x 2
210 x 2
200 x 3
200 x 3
200 x 3

Bench-
115 x 5
140 x 5
140 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

DB Flyes-
50's x 10
50's x 10
50's x 10
50's x 10
50's x 10

Leg Curls-
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Lat Pulldown-
100 x 12
100 x 12
190 x 12

DB Hammer Curls-
25's x 10
25's x 10

Horizontal Calves-
150 x 12
190 x 12
190 x 12

[will-work4ANDRO]

5-6-2012

my computer has been having some problems so i haven't updated in a while...i was finishing up my latest round of Sheiko the other day but i had to cut it short as my back started to bother me a bit...it feels good today and i'll probably lay low and deload again on Wednesday and then open it up again on Friday...today was just a deload and tomorrow is going to be a 12 hour day of data collection...CAN NOT WAIT...i love me some science

[JENerator]

Keep movin' forward, my friend and future PhD -earner. And wow at that workout, that's some list!

[will-work4ANDRO]

Keep movin' forward, my friend and future PhD -earner. And wow at that workout, that's some list!

thanks Jen...what's the gym situation like up in Michigan?

5-9-12

back to the grind today...semester is largely over, i just have to give a final tomorrow morning...this summer is going to be awesome...i'm presenting in San Francisco, Tampa Florida for Layne's big event, and Ole' Miss in July...i'm ready to dominate

Bench-
120 x 3
145 x 3
165 x 3
165 x 3
180 x 2
180 x 2
180 x 2

Squat-
125 x 3
150 x 3
175 x 3
175 x 3
190 x 2
190 x 2
190 x 2

DB Flyes-
55's x 10
55's x 10
55's x 10

[will-work4ANDRO]

5-11-12

workout was pretty legit tonight...the weights felt very heavy but i felt like i was pretty stable (for the most part) with it...slowly but surely...in 2 years i'll look back and laugh at where i'm at...the semester is finished and now i have a summer full of research...i'm pumped


Squat-
125 x 3
150 x 3
150 x 3
175 x 2
175 x 2
205 x 2
230 x 1
235 x 1
240 x 1
245 x 1

Bench-
120 x 5
145 x 3
165 x 2
165 x 2
190 x 2
215 x 1
220 x 1
225 x 2
230 x 1

Deadlift-
185 x 5
225 x 4
260 x 3
260 x 3
300 x 2
325 x 1
330 x 1
335 x 1
335 x 1

Seated Calves-
90 x 10
125 x 8
115 x 8
90 x 11

Lat Pulldown-
137.5 x 8
137.5 x 8
137.5 x 8

[will-work4ANDRO]

5-13-12

another good workout...in 2 weeks i'll be flying to San Francisco for a conference...i'm very nervous about flying but i'm very excited about ACSM

Squat-
125 x 3
150 x 3
150 x 3
175 x 3
175 x 3
190 x 2
190 x 2
190 x 2
190 x 2

Bench-
120 x 3
145 x 3
145 x 3
165 x 3
165 x 3
180 x 2
180 x 2
180 x 2
180 x 2

DB Flyes-
55's x 10
55's x 10
55's x 10
55's x 10
55's x 10

Leg Curls-
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

[will-work4ANDRO]

5-20-12

a few workouts behind on the update and i've been dealing with some things today so i won't be updating the entire workout...the workouts have been pretty solid as of late though...plan on finishing out this week...flying to San Fran for a week and then getting back into it again hard.

[will-work4ANDRO]

5-23-12

everything is coming back together for me...today's workout was good...squatting/bench felt SOLID

Squat-
125 x 3
150 x 3
175 x 3
175 x 3
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2

Bench-
130 x 5
155 x 5
165 x 3
165 x 3
190 x 2
190 x 2
190 x 2
205 x 1
205 x 1
205 x 1

DB Flyes-
55's x 8
55's x 8
55's x 8
55's x 8

Slanted Calves-
270 x 8
270 x 8
270 x 8
270 x 8

Fahs Abdominals-
BW x 10
BW x 10
BW x 10

[devinh]

So glad to see the numbers coming back up and better yet, to hear that you're feeling great while they are. Great job J!

[will-work4ANDRO]

So glad to see the numbers coming back up and better yet, to hear that you're feeling great while they are. Great job J!

thanks Devin...i've learned that when i feel something off..i just go home...i no longer push through it to test it...i just rack the weight...and live to lift another day...it's very hard for me to do...but it's been helping


5-27-12

i'm updating from the last 2 days...the workout on friday was pretty solid...deadlifts went well...bench is going well...my back felt off during the last exercise...so i packed up my bags and left...i no longer can afford to "man up" and push through workouts...if i don't have it...then i don't have it and i move on...today my back felt fine but i did a little deload circuit...mostly because i'm flying out to San Francisco this afternoon and my focus isn't there right now because i'm nervous as hell about the flight and about my presentation on Wednesday...honestly...people who know me...know i have some anxiety issues at times and they don't debilitate me...but they do put me on the verge of "sickness" at times...it also usuallly allows me to be in the absolute zone...which is necessary for this Wednesday...i've been busting my ass with this research thing...and it's time to do battle with the minds...with the resistance against me...a lot of people want to look down at me sometimes because i work 7 days a week...because i'm in the lab 7 days a week...because i'm reading books/papers 7 days a week...they say i need balance in my life...but what they don't understand is that i can't just show up places and do well...i can't work 4-5 days a week and be successful...i know this about myself...this is why i put in the time everyday...because i want to be great and i have to do that to be great...most people take off 30% of the year from work...there is no way in hell i could do that...nor do i really want to...i love what i do...i WILL be the best...and if i have to work everyday for the rest of my life to f'n make that happen...i will...at this conference i present Wednesday afternoon/evening...it's easy to talk the talk to people in your lab...it's easy to talk the talk at presentations at your University...but now it's time to put up or shut up...it's time to take the risk...i will have my Team Norton shirt on underneath my dress clothes...and i realize a lot of people think that is corny...but i don't really care...the message and focus it gives me is worth whatever "thoughts" you have about it...the message changed my life and honestly it saved my life...time to shine

[str8flexed]

Hey buddy, had a few friends over today and I was talking about some of the people I've met over the years and thought you might like to know I spent an hour talking about how much of a bad ass you are and how proud I am of you. I think you will help change the world... seriously

[will-work4ANDRO]

Hey buddy, had a few friends over today and I was talking about some of the people I've met over the years and thought you might like to know I spent an hour talking about how much of a bad ass you are and how proud I am of you. I think you will help change the world... seriously

thank you very much Layne...i am forever indebted to several people (including you and Isabel) for where I am today...i am climbing towards the top everyday...one cm at a time...

6-4-2012

today was my first workout in about a week...the trip to San Francisco went awesome and my presentation went well...today was brutal...it felt good to get back into it...i cut my squat one set short due to cramping...

Bench-
125 x 5
150 x 4
150 x 4
175 x 3
175 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Squat-
135 x 5
160 x 5
160 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Bench-
125 x 6
150 x 6
150 x 6
175 x 4
175 x 4
175 x 4
175 x 4

Flat Flyes-
60's x 10
60's x 10
60's x 10
60's x 10
60's x 10

Leg Curls-
200 x 5
200 x 5
205 x 5
205 x 5
205 x 5

[will-work4ANDRO]

6-6-12

an absolute brutal workout...i grinded through it though

Deadlift-
185 x 5
225 x 5
225 x 5
260 x 4
260 x 4
280 x 3
280 x 3
280 x 3
280 x 3

Incline Bench-
135 x 4
145 x 4
155 x 4
155 x 4
155 x 4
155 x 4

Tricep Ext-
80 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Deadlift-
185 x 5
225 x 5
260 x 4
260 x 4
300 x 3
300 x 3
300 x 3

Leg Curl-
205 x 5
205 x 5
205 x 5
205 x 5
205 x 3

Shoulder Press Machine-
135 x 5
145 x 5

Curl Machine-
110 x 6
125 x 6

Lat Pulldown-
212.5 x 5
212.5 x 5

[devinh]

There you go Jeremy. Nice session with all the deads.

[will-work4ANDRO]

There you go Jeremy. Nice session with all the deads.

time to bring the ****ing house down


6-11-2012
Workout 1 of 30
Heard the Call, Time to Bury All
201.8 pounds
220/400/100 (P/C/F)

no more bull****...time to get after it...30 workouts to climb to the next level of my comeback

Use the need, lose control,
Hidden voice inviting,
Imposing will, unconscious skill
Embraced immoral passion.
Born is still, thirst for thrill,
Indulgence of illusion.
Neurotic, psychotic,
Dead silent screams, come alive

-SLAYER-


Bench-
175 x 5
200 x 3
200 x 3
210 x 2
210 x 2
210 x 2
215 x 1
220 x 1
220 x 1
220 x 1

Squat-
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

Leg Extensions-
225 x 5
235 x 5
235 x 5
235 x 5

Leg Curls (lighter due to a tender back...me being intelligent for once)-
85 x 5
100 x 5
100 x 5
100 x 5

Calves-
115 x 10
120 x 10
120 x 10
120 x 8

Fahs Abdominals-
BW x 10
BW x 10
BW x 10

Lat Pulldown-
125 x 12
125 x 12
125 x 8
125 x 8

Tricep Ext-
60 x 12
60 x 12
65 x 8
65 x 8

Shoulder Press Machine-
80 x 12
80 x 12
80 x 8
80 x 8

BB Curl-
65 x 12
65 x 12

[will-work4ANDRO]

6-13-2012
Workout 2 of 30
Heard the Call, Time to Bury All
200.8 pounds
220/400/100 (P/C/F)

been under the weather the past couple of days...no excuses though...went in and got it done...time to crush some people

Shoulder Press-
95 x 5
105 x 3
105 x 3
115 x 2
115 x 2
115 x 2
125 x 1
135 x 1
145 x 1
145 x 1

Lat Pulldown-
162.5 x 5
175 x 5
175 x 5
175 x 5

Tricep Ext-
85 x 5
90 x 5
90 x 5
90 x 5

BB Curl-
95 x 5
95 x 5
95 x 5

Leg Extensions-
175 x 12
175 x 12
175 x 8
175 x 8

Leg Curl-
100 x 12
100 x 12
100 x 8
100 x 8

Calves-
90 x 12
100 x 12

[will-work4ANDRO]

6-15-2012
Workout 3 of 30
Heard the Call, Time to Bury All
200.6 pounds
220/400/100 (P/C/F)


long day but a decent day...found out that somebody who is perceived to be "the man" is trying to toy with us...not a fan of people jerking around my friends...not a fan of it all...also just found out my mom is in the hospital...evidently she choked while eating and is having some throat issues...regardless...the workout was solid...just doing the work...just putting it in

Squat-
185 x 5
210 x 3
210 x 3
225 x 2
225 x 2
225 x 2
235 x 1
240 x 1
245 x 1
245 x 1

Bench-
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2

Leg Extension-
235 x 5
235 x 5
235 x 5
235 x 5

Leg Curl-
120 x 5
135 x 5
135 x 5
135 x 5

Calves-
115 x 10
120 x 10
120 x 10
120 x 8

Fahs Abdominals-
BW x 10
BW x 10
BW x 10

Lat Pulldown-
125 x 12
125 x 12
137.5 x 8
137.5 x 8

Tricep Ext.-
60 x 12
60 x 12
65 x 8
65 x 8

Shoulder Machine-
90 x 12
90 x 12
90 x 8
90 x 8

BB Curl-
65 x 12
65 x 12

[devinh]

the bw has been steadily coming down i see, care to share anything with us J? glad to see the weights that are being used are still steadily on the way back up as well. that's a good combo. keep it up. hope your mom is doing well.

[will-work4ANDRO]

the bw has been steadily coming down i see, care to share anything with us J? glad to see the weights that are being used are still steadily on the way back up as well. that's a good combo. keep it up. hope your mom is doing well.

thanks man...my mom had surgery and is recovering very quickly...as for my bodyweight...before i got hurt i was pretty happy with my body comp and i was sitting around 220-225ish...whether it happened or not, i perceived a change in my bodycomp even though my weight was stable so i decided i should go ahead and try and lean down some...i've been reverse dieting for a few months now and i'm pretty happy with where i am right now...i don't have anything in my plans other than putting together 1 solid week of training after another...one small brick, everyday brotha


6-18-2012
Workout 4 of 30
Heard the Call, Time to Bury All
201 pounds
220/410/100 (P/C/F)

today felt pretty good...i'm digging the new workout routine so far

Bench-
175 x 5
200 x 3
200 x 3
210 x 2
210 x 2
210 x 2
220 x 1
220 x 1
220 x 1
220 x 1

Squat-
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

Lat Pulldown-
175 x 5
187.5 x 5
187.5 x 5
187.5 x 5

Tricep Ext-
90 x 5
90 x 5
90 x 5
90 x 5

BB Curl-
95 x 5
95 x 5
95 x 5

Leg Extension-
175 x 12
175 x 12
175 x 8
175 x 8

Leg Curl-
130 x 12
130 x 12
130 x 8
130 x 8

Standing Calves-
100 x 12
100 x 12

[will-work4ANDRO]

6-20-2012
Workout 5 of 30
Heard the Call, Time to Bury All
Forgot to weigh
220/410/100 (P/C/F)

i've been pretty stressed out lately...just have a lot on my plate...with that being said...i'm very happy with how most things are going...if i didn't have stress it would probably mean i was pretty worthless...next week i'll be in Tampa rocking with Layne and Isabel...i'm really looking forward to seeing them...it's been a long time and i've missed them both a lot

Standing Press-
95 x 5
105 x 3
105 x 3
115 x 2
115 x 2
115 x 2
135 x 1
145 x 1
145 x 1
145 x 1

Lat Pulldown-
125 x 12
125 x 12
137.5 x 8
137.5 x 8

Tricep Ext-
60 x 12
60 x 12
65 x 12
65 x 12

Shoulder Machine-
90 x 12
90 x 12
100 x 8
100 x 8

BB Curl-
65 x 12
65 x 12

Leg Extension-
235 x 5
240 x 5
240 x 5
240 x 5

Leg Curl-
150 x 5
150 x 5
150 x 5
150 x 5

Calves-
120 x 10
120 x 10
120 x 9
120 x 8

Fahs Abdominals-
BW x 10
BW x 10
BW x 10

[will-work4ANDRO]

6-22-2012
Workout 6 of 30
Heard the Call, Time to Bury All
BW=202.4
220/410/100 (P/C/F)

so far so good...we'll see how i feel tomorrow but i'm loving this current training split...basically hitting every body part 3x week...in other news, i'm hoping to go to the zoo tomorrow and see our cousins the chimps...my girlfriend has 2 free tickets so we'll see what happens...i could watch those chimps rock and roll all day...they amaze me


Deadlift-
270 x 5
305 x 3
305 x 3
325 x 2
325 x 2
325 x 2
330 x 1
340 x 1
340 x 1
340 x 1

Bench Press-
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

Lat Pulldown-
187.5 x 5
187.5 x 5
187.5 x 5
187.5 x 5

Tricep Ext-
90 x 5
95 x 5
95 x 5
95 x 5

BB Curl-
95 x 5
100 x 5
100 x 5

Leg Extension-
180 x 12
180 x 12
180 x 8
180 x 8

Leg Curl-
130 x 12
130 x 12
130 x 8
130 x 8

Calves-
100 x 12
100 x 12

[JENerator]

so far so good...we'll see how i feel tomorrow but i'm loving this current training split...basically hitting every body part 3x week...in other news, i'm hoping to go to the zoo tomorrow and see our cousins the chimps...my girlfriend has 2 free tickets so we'll see what happens...i could watch those chimps rock and roll all day...they amaze me

Chimps are cool. Hope the zoo with your girl was fun and glad to hear your workouts are on target.

Every once in awhile I like to log on here again when I'm off my game and I always feel better when I see the consistency of your mindset and action. Thanks J.

[will-work4ANDRO]

Chimps are cool. Hope the zoo with your girl was fun and glad to hear your workouts are on target.

Every once in awhile I like to log on here again when I'm off my game and I always feel better when I see the consistency of your mindset and action. Thanks J.

thanks Jen...the zoo was a lot of fun...read below for the rest of the story

6-25-2012
Workout 7 of 30
Heard the Call, Time to Bury All
BW=200.2
220/420/100 (P/C/F)

today was an ok workout...i honestly have a lot of things on my mind today...had a good weekend up until Sunday morning when my girlfriend thought it would be better if we no longer saw each other...it was a quite a shock to me and i'd be lying if i said i wasn't pretty hurt by it...kind of came out of left field...i don't have anything negative to say about her...she is an awesome girl and the situation is what the situation is...i'll be fine...i'll remain as positive as i can and go about my business...i have great friends that are there if i need them...and that's all a person can ask for...im mostly at a loss for words to be honest with ya...i'm really looking forward to Tampa even more now...it will be a good time with some of my best friends in the world...can't get here fast enough

Bench-
175 x 5
200 x 3
200 x 3
210 x 2
210 x 2
210 x 2
220 x 1
225 x 1
225 x 1
225 x 1

Squat-
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

Lat Pulldown-
137.5 x 12
137.5 x 12
137.5 x 8
137.5 x 8

Tricep Ext-
60 x 12
65 x 12
65 x 8
65 x 8

Shoulder Machine-
90 x 12
90 x 12
100 x 8
100 x 8

BB Curl-
70 x 12
70 x 12

Leg Extension-
240 x 5
240 x 5
240 x 5
240 x 5

Leg Curl-
155 x 5
155 x 5
155 x 5
155 x 5

Calves-
140 x 10
140 x 10
140 x 10
140 x 10

Abs-
BW x 10
BW x 10
BW x 10

[will-work4ANDRO]

just an update...i'm still training but my mind isn't completely there...this breakup is taking a much greater toll on me then i previously expected.

[devinh]

I had typed a whole thing in here yesterday, but it didn't go through, stupid work computer. anyway, sorry to hear about the breakup, most of us have been there, and we feel for you. I for one find comfort in the fact that you are in a much better place than i was after my last breakup, and know that you will be just fine after a little bit of time.
on another note, i still one day plan on having a chimp and a pot belly pig as part of my family. two of my favorite animals, and i've wanted to have them for the longest time, together, so they can be friends.
that's all for now, keep up the great work champ.

[JENerator]

Well, you know I think you're awesome J, keep up the great work and sorry about the break-up. I can't help but think all things work out a certain way for a reason.

[will-work4ANDRO]

thank you for all of your support guys...i really mean it...i'm still training and this log will start back up again soon...i'm leaving to speak at the University of Mississippi next Wednesday...i have also linked you to a new study published by our group and a Q and A i did on Blood Flow Restriction

http://www.ncbi.nlm.nih.gov/pubmed/22767152

http://www.kylehuntfitness.com/blood...remy-loenneke/

[will-work4ANDRO]

7-16-12

my last training until i head to Ole' Miss to give a presentation on muscle hypertrophy...i'm starting to come out of my funk a bit...my friends have been awesome to me through all of this...one reminded me of where i was 10 years ago and what i've been through in the past decade...a break up is nothing compared to some of those years where i had no fall back plan...it was either get it done or be sent away...i'm coming to be the best and i'm going to take it all...i have linked you to our latest paper published ahead of press

http://www.sciencedirect.com/science...67494312001331

Bench-
185 x 1
225 x 1
245 x 1
245 x 1
245 x 1
245 x 1
225 x 3

Squat-
235 x 2
235 x 2
235 x 2
235 x 2

Lat Pulldown-
137.5 x 12
137.5 x 12

NGBP-
135 x 12
145 x 12

DB Curl-
30's x 12
35's x 12

Shoulder Machine-
100 x 12
100 x 12

Leg Extension-
190 x 12
190 x 12

Leg Curl-
140 x 12
140 x 12

Calves-
90 x 12
90 x 12

[str8flexed]

just an update...i'm still training but my mind isn't completely there...this breakup is taking a much greater toll on me then i previously expected.

J, I know the feeling brother, I've had my heart ripped out, stomped on and spit on a few times, but let me tell you what, I'd still do it all over again and take all the chances I did because it was worth it in the end. In the end our setbacks are what make us stronger, in the gym and in life. Toughness and fortitude arise out of pain and trials. I know you will find a way to make this positive.