Andrew's journey through sweat and blood

**awahl63** · 03-05-2007, 01:17 PM

Started a new journal so I am serious. Right now I'm 19 years old 6'4 roughly 190lbs (I don't have a scale) at 11-12% BF. I'll post pictures sometime maybe at the end of the week.

Todays workout:

Lower body:

Squat (ATG) - 5xBW, 5x135, 5x185, 5x205, 5x225, 5x235

Romanian Deadlifts - 10x135, 10x165, 10x165, 10x165

Lunges - 5x135, 5x135, 5x135

Calf Raises - 15x135, 15x135, 15x135, 15x95 Single Leg

Core - 2 sets of 15 Twists, Alternating Crunches, Side Bends, Cable Crunches

20 Toe touches with 6lb medicine ball

**awahl63** · 03-08-2007, 11:59 PM

Workout from yesterday

Bench - 10x135 8x185 7x205 6x225 3x235

Row - 1x8 135 3x8 155

Military Press - 3x5 135

Dips - 5xBW 5xBW+35 15xBW

Curls - 3x8 95

**awahl63** · 03-11-2007, 09:08 AM

Workout from Friday

Deadlift - 10x135 8x185 7x225 6x275 5x315 1x375

Reverse Hypers - 3x12 40lbs

Single Leg Squats - 3x12 25lb DB's

Lots of Core

**awahl63** · 03-11-2007, 09:11 AM

Yesterdays workout

Pull Ups - 3x12 BW

Chin Ups - 2x12 BW

Single Arms DB Bench - 3x12 55

DB Row - 3x12 55

Skull Crushers - 3x12 95

I only have 55lb DB's at my house...Not even sure if they are 55 or 60 haha

**awahl63** · 03-19-2007, 10:22 PM

Been doing a bad job of updated the journal...haven't missed a workout

Today

Squat: 12x135 10x185 8x205 6x225 4x245 (New record for ATG sad I know)

RDL: 12x135 8x185 6x205

Ran out of time and I had to leave because it was already 11

I did abs down the hall

**Josh Butler** · 03-19-2007, 10:23 PM

Originally Posted by awahl63

4x245 (New record for ATG sad I know)

...sad my ass.

**awahl63** · 03-19-2007, 10:24 PM

Originally Posted by Josh Butler

...sad my ass.

Thanks

**PhreEkGarden** · 03-19-2007, 10:27 PM

Originally Posted by awahl63

Deadlift - 10x135 8x185 7x225 6x275 5x315 1x375

Damn strong stuff man, have you been able to video form or anything just to make sure its ok?

245 ATG squatting is nice too, thats definitly not sad...

**awahl63** · 03-20-2007, 10:55 AM

Originally Posted by PhreEkGarden

Damn strong stuff man, have you been able to video form or anything just to make sure its ok?

245 ATG squatting is nice too, thats definitly not sad...

No sadly I don't have a camcorder or anything. I got 385x1 last week as well. My limiting factor is grip.

Todays workout

Incline: 8x135 7x165 6x175 5x185 4x195

Bent Over Row: 10x135 8x155 6x165

Military Press: 8x135 7x145 6x155

EZ Curls: 10x95 8x100 6x105

Dips: 10xBW 8x25 6x45

Shrugs: 15x135 10x185 8x225 6x275 grip failed

And my profile picture I'm pretty lean but I don't have much mass but I've added more mass and I was going to take pictures today but my camera was out of batteries. I'll wait to later on in the week if I remember.

**awahl63** · 03-26-2007, 09:33 PM

Thursdays workout was just deadlift

Friday:

Pull Ups - 3x8 BW+15

Chin Ups - 2x8 BW+30

Alternating DB Bench - 3x12 60

Bent Over Row DB's - 3x12 60

Skull Crushers - 3x12 105

Todays workout:

Squat (ATG) - 12x135 10x195 8x215 6x235 4x255

RDL - 12x135 10x165 8x185 6x205

Lots of core

**awahl63** · 03-27-2007, 02:24 PM

Bench - 12x135 7x185 6x205 5x225 4x240 (New Record)

Bent Over Row - 12x135 8x165 6x185 (New Record)

Military Press - 10x135 8145 6x155 4x165

EZ Bar Curls - 8x105 7x105 6x105

Dips - 12xBW 10xBW+25 8xBW+45

Shrugs Smith Machine - 12x135 10x225 8x275

**awahl63** · 05-01-2007, 06:16 PM

Did legs yesterday

Today:

Incline - 8x135, 7x145, 6x155, 5x165, 4x175

BB Rows - 12x135, 10x135, 8x135, 6x135

DB Military Press- 3x12x50

1 set curls + 1 set of dips

**awahl63** · 05-03-2007, 03:05 PM

Deadlift - 6x135, 6x185, 6x225, 3x275 My wrist started to bother me here so I stopped.

RDL - 3x15x135

Bulgarian split squats - 3x8 25's

Core

**awahl63** · 06-06-2007, 01:10 PM

Alright I have to force myself to do this

Monday:

Squat - 4x12x135 ATG
RDL - 12x135, 10x145, 8x155

**awahl63** · 06-08-2007, 11:10 AM

Yesterday

Deadlift - 8x135, 7x185, 6x235, 5x295
SLDL - 135x5, 185x5, 205x5

**awahl63** · 06-08-2007, 01:30 PM

Today:

Pull ups - 3x5 BW+15

Chin ups - 2x5 BW+30

Alternative DB Press - 3x12 60

Bent Over DB Row - 3x12 60

Skullcrushers - 12x95, 8x105, 4x115

Side Raises - 3x5 30

**awahl63** · 07-31-2007, 03:35 PM

Been awhile...

Bench - 10x135, 9x165, 8x185, 7x205, 4x220, 20x135

Bent Over Row - 12x135, 9x145, 6x155, 8x145, 10x135

Military Press - 5x55's, 5x55's, 5x55's, 5x55's, 5x55's

EZ Curls - 15x50, 12x60, 9x70, 6x80, 3x90

Close Grip Bench - 8x135, 8x135, 8x135

Cheers

**awahl63** · 08-12-2007, 10:37 AM

Today:

Pull ups - 12, 10, 6

Alternating Military Press - 5x55, 5x55, 5x55

Alternating DB Bench - 15x55, 15x55

DB Row - 12x55, 12x55, 12x55, 12x55

Skull Crushers - 10x95, 10x95, 10x95

**awahl63** · 08-14-2007, 10:31 AM

Yesterday:

ATG Squat - 12x135, 10x135, 8x135, 6x135, 4x135, 2x135

SLDL - 8x135, 8x135, 8x135

Core

**awahl63** · 08-14-2007, 11:37 AM

Bench - 12x135, 10x185, 8x205, 5x215, 1x225

Bent Over Row - 12x135, 10x145, 8x155, 6x165, 4x175

Shoudler Press - 6x55's, 6x55's, 6x55's, 6x55's, 6x55's

EZ Curls - 12x95, 9x105, 6x115, 3x125

Dips - 20, 20, 20

**awahl63** · 08-17-2007, 07:19 PM

Yesterday:

Deadlift - 10x135, 9x145, 8x155, 7x165 6x175, 5x185

Single Leg Squats - 15, 15, 15

SLDL - 135x8, 135x8, 135x8

**awahl63** · 09-24-2007, 07:13 PM

Today:

Squat (ATG) - 135x8, 185x8, 205x5, 215x3, 135x15

SLDL - 135x8, 135x8, 135x8

Calves - 15x135, 12x185, 10x225

Shrugs - 15x135, 12x185, 10x225

Core:

135 lb leg lifts - 13, 10, 10, 9, 8

135 lb scissor kicks - 3x45 seconds

**awahl63** · 09-26-2007, 08:54 PM

Tuesday:

Flat Bench - 135x12, 205x10, 225x8, 205x8, 185x10, 135x15

Bent Over Row - 135x8, 145x8, 155x8, 165x6, 175x6

Military Press - 12x95, 10x115, 6x135, 8x115, 8x115

Cable Row - 12x132, 12x132, 10x144, 10x144, 8x156

Dips - 25xBW, 20xBW, 15xBW

EZ Curls - 12x25's, 10x30's, 8x35's, 4x40's

**awahl63** · 09-27-2007, 09:34 PM

Deadlift - 135x12, 185x10, 225x8, 275x6

Single Leg Squats - 8x25, 8x25, 8x25

Hang Clean - 135x10, 155x8, 175x6, 185x4

SLDL - 155x8, 155x8, 155x8

Split Squats - 30x8, 30x8, 30x8

Reverse Hypers - 15xBW, 10x5, 5x10

Core

**awahl63** · 09-28-2007, 07:19 PM

Pull ups - 12xBW, 9xBW, 6xBW

DB Bench - 8x80, 7x80, 6x80

Chin ups - 8x5, 8x10, 6x15

Skull Crushers - 8x35, 8x35, 8x35, 8x35, 8x35

Shrugs - 25x135, 20x185, 15x225

Curls - 15x35, 15x30

**awahl63** · 10-01-2007, 08:24 PM

Squat (ATG) - 8x135, 7x185, 6x205, 5x225

SLDL - 8x135, 8x165, 8x165, 8x165

Step Ups - 8x30's, 8x40's, 5x50's

Single Leg Squats - 5x20's, 5x20's, 5x20's

Hang Clean - 6x135, 6x155, 6x175

Shrugs - 15x135, 12x185, 9x225, 6x225, 9x225, 25x135

Core:

135lb Leg Lifts - 15, 15, 10, 10

135lb Scissor Kicks - 45 seconds, 45 seconds, 60 seconds

**awahl63** · 10-02-2007, 06:41 PM

Bench - 8x135, 6x205, 4x225, 2x250, 1x275 (failed)

Bent Over Row - 12x135, 10x150, 8x165, 6x175, 4x185

Push Press - 8x135, 6x145, 3x155, 4x145, 6x135

T Bar Rows - 12x45, 8x170, 8x170, 8x170, 8x170, 8x170

Dips - 8xBW, 12xBW+15, 10xBW+45, 8xBW+70

EZ Curls - 12x35's, 10x40's, 3x45's, 3x45's, 3x45's, 15x25's

**awahl63** · 10-09-2007, 08:36 PM

Yesterday

Squat - 15x135, 6x215, 8x185 - Stopped as I tweaked my ass muscle

Single leg squat - 5x10, 5x10, 5x10

Today

Incline: 135x10, 185x5, 135x10

Flat - 135x12, 145x10, 155x6, 175x5, 155x5, 135x5

Close grip - 8x125

T Bar Rows - 15x45, 15x70, 15x90, 15x115, 15x135

Bent Over Row - 8x135, 8x135, 8x135, 8x135, 8x135, 8x135

Cable Row - 8x120, 8x120, 8x120, 8x120, 8x120

Dips - 15, 15, 15, 12

Preacher Curls - 10x55, 8x75, 6x75

Push Downs - 8x90, 6x102, 4x114

Cable Curls - 8x90, 6x102, 4x114

**NastyNally** · 10-11-2007, 11:27 AM

What are you updating this every 2 months?

**awahl63** · 10-16-2007, 10:33 PM

Calm down...I don't work out much.

Bench: 135x8, 225x5, 245x3, 265x1

Bent Over Row: 135x8, 155x7, 175x6, 185x5, 195x4

Push Press: 135x6, 135x6, 135x6

Cable Row: 144x8, 144x8, 144x8, 144x8, 144x8

Dips: 15, 15, 15

BB Curl: 8x85, 5x95

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