Big Boy Basics

[Andalite]

yes! Now I have finished school I dont work to a 7 day week at all. Most days Im not even sure what day it is until I ask someone or look on a calender lol. Your muscles dont know if its sunday or friday only your mind does. I train a muscle or whatever and sometiems I take the next day off, sometimes I train the day after, sometimes I take 2 days off, depends how I feel, how sore I am and if I think I should just do cardio the next day instead of lifting. Not even sure how many times a week I train right now, I think its 2, 3 or 4.

When I go back to school though I will be forced to go back to the mon/wed/fri schedule or something similar...

I hear ya!!!!

After I get my home gym set up this is EXACTLY what I'm gonna do!!!!

 

[Andalite]

BACK TRAINING - Mesocycle 24 Week 1

I've been very lazy. The first week of my job has been insanely long in terms of work hours. I'm in the process of setting up my home gym. Additionally, this workout was from this past Wednesday - the 11th of August which was Day 1 of my new job.

Weighted Pull-ups:
BW + 50 lbs x 2 reps x 2 sets

Dumbbell Rows:
120 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 6 reps
No straps!!!! This was with just my hands and chalk!!! I'm so pleased!!!!

Seated Cable Rows:
120 lbs x 8 reps
130 lbs x 8 reps
140 lbs x 8 reps

Facepulls:
75 lbs x 15 reps x 2 sets

Dumbbell Windmills:
35 lbs x 10 reps x 3 sets

Lat Pulldown Crunches:
75 lbs x 12 reps x 3 sets

Hammer Curls:
50 lbs x 8 reps

No videos but I'll take some this weekend when I do those rows again. Hopefully I will have gotten stronger.

I'm gonna be changing the layout of my training for now. No 8 day rotation. Simple 4 workouts per week.

Saturday is gonna be Deadlifts, Pistol Squats, some pullthroughs and core work. This is gonna be a long training session and volume on pistols and pressing will build over time.

Sunday is gonna be Weighted Pull-ups, Dumbbell Rows, some pressing, more row work and then core training. The volume will increase with time.

Monday is gonna be an off day. I will probably do grip training with the grippers on this day.

Tuesday is gonna be a Squat training session - I'm probably just gonna have time to do Front Squats and Back Squats with core work for now. Simple and basic. Work up to a relative max for the day and then play with 90%+ weights for sets and reps.

Wednesday is gonna be a Press training session - I'm only going to have time to do OHP, Weighted Pull-ups and some core work. This is fine for now. Some unilateral pressing will be done on Sunday...that or CGBP depending on how much time I have.

Thursday and Friday will be off days so that I am healthy for Saturday.

Lets see how this works....some exercises will be swapped around from time to time but for now this is how it's gonna be.

 

[ExtraMile]

wow thats nothing andalite! I dont know if you saw in my log a while back but I decided to track a day....I ate no more than an average day, and counted 5100 calories, with 220 g fat, 240 g protein

240g of protein in a 5100kcal diet is pretty poor bro. 5100kcal diet and I would be expecting 350g+ of protein... Good job on getting that many cals in though lol.

I can understand being an ecto and stuffing your face to gain weight but I would drop some of that fat, high fat is great for bulking but 220g a day damn...

andalite: quick Q, how come you are using wrist wraps for your presses?

 

[Tblock1]

240g of protein in a 5100kcal diet is pretty poor bro. 5100kcal diet and I would be expecting 350g+ of protein... Good job on getting that many cals in though lol.

I can understand being an ecto and stuffing your face to gain weight but I would drop some of that fat, high fat is great for bulking but 220g a day damn...

andalite: quick Q, how come you are using wrist wraps for your presses?

Yeah I'd have to agree man 240 g for 5100 is definitely poor. The reason is probably that I had a lot of pizza that day which is high in fat and lower in protein. I'd say in general though my diet is lower now, not quite 5000 anymore. Protein is my big weakness though. I'll never go over 1.5x bw I dont think you need that much but I dont think I have been even getting that lately.

Andalite: Good stuff hope the new routine and job works out for you

 

[Andalite]

andalite: quick Q, how come you are using wrist wraps for your presses?

I always use wrist wraps for my presses.

I'll never go over 1.5x bw I dont think you need that much but I dont think I have been even getting that lately.

Andalite: Good stuff hope the new routine and job works out for you

I weigh 195. I consume 300g of protein minimum. Thats a 1.5 ratio....

It's not a new routine: it's a rearranged template. I do hope the job works out for me though.

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 24 Week 2

This is yesterday's training....I went in late in the evening on a Saturday. Was feeling kinda meh going into the training session. But, Kanishk, Devraj and his gf made the session end up being quite productive.

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 1 rep

Deadlift Work Sets:
465 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
This destroyed me. The last rep on 445 was the longest rep I've ever done in my life.

Front Squats:
255 lbs x 2 reps x 3 sets
I did this for practice. Felt strong.

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets

Hand Extensions:
2 bands x 25 reps x 2 sets
What a burn!!!

Video of Deadlifts and Front Squats:

 

[JDid23]

great job bro. seeing your deadlift effort today makes me want to hit deadlifts so hard, but i guess i'll have to wait until next session.

 

[Andalite]

great job bro. seeing your deadlift effort today makes me want to hit deadlifts so hard, but i guess i'll have to wait until next session.

Thanks, Josh. This has made my day

 

[Andalite]

FULL BODY TRAINING - Mesocycle 24 Week 2

This is today's workout. I can't believe the weekend is over!

Pistol Squats:
10 + 10 = 20 reps
Decent...

Weighted Pull-ups:
BW + 50 lbs x 3 reps x 3 sets
Difficult

Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 6 reps
140 lbs x 5 reps
Difficult. Not wearing straps on this makes it 10000x harder lol.

Unilateral Overhead Press:
65 lbs x 6 reps x 2 sets
Good place to start at.

Front Planks:
BW x 90 seconds x 1 set
This is the front plank during which for the first 45 seconds I have my right arm and left foot off the ground elevated parallel to the floor and then for the last 45 seconds I have my left arm and right foot off the ground elevated parallel to the floor. This killed me. I was trembling all over.

Video:

 

[Tblock1]

nice workouts andalite! How would you suggest someone start doing pistol squats? IE I can kind of do them but balance is my main problem.

One criticism though is your deadlift form usually looks excellent but your form didnt look quite as good as usual, on a few reps it almost looked like your back rounded slightly? I could be wrong though.

Still awesome work with the deadlifts in my opinion that is literally a perfect deadlift workout. You got in 3 good singles spaced around 2 excellent sets of 4. How long did that take btw?