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Thread: BukAndrew's Log

  1. #1
    The Beardless One
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    Default BukAndrew's Log

    So, after some thinking, I'm ready to give this 110%. This will be my one and only log for the years to come and I've got big things planned. Currently, I am in my second semester of college as a first year sophomore majoring in Kinesiology and Health looking to possibly minor in Nutrition. I'd rather not make a super long intro since some of you "kind of" know me already, but hopefully I'll get to learn more about you guys that are a part of this amazing community.

    As for my workout, I'll be running a four day split that I'm going to be creating throughout this 8-12 phase in which I'll be experimenting. I know a lot of things that benefit myself already, but the workouts will come as they are performed. I'm currently looking at:

    Mon - Legs/Calves/Abs
    Tues - Chest/Triceps
    Wednesday - Off
    Thursday - Back/Biceps
    Friday - Shoulder/Traps/[Abs] <--- This is a possibility

    And all of this will be done in the morning on a fasted stomach.

    I pretty much have gotten my meals set and what not as well.

    As for now, that's all. I've gotten run and buy two books from my friend upstairs.

  2. #2
    The Beardless One
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    Bench Tips from Steve 7/19/12:

    1) Switch to paused reps for 6 months. After every rep, pause for a thousand one count before repping. You might lose 10 pounds from your working weight, but over the long haul it will pay off.
    2) Focus on speed. You must be mentally engaged on every rep, looking to throw the bar through the ceiling from the get go - right off your chest.
    3) Work on your tightness. A weak base, including a loose back set up, will make it harder to press off the chest. Concentrate on rowing the bar down to your chest for each rep, keeping that back shelf tight. This can only help.
    4) Drive your heels down when you start the press.
    5) Build your lat strength. Weak lats create horrible stability. Horrible stability makes for a weak base, weak tightness, and weaker pressing off the chest. The lats/back are also part of the pressing process.
    6) Add in 10 rep sets of dumbbell bench press work as assistance, to help build your chest and front delt strength/size.
    7) Work on your arch. Drive your hips up towards your lats. Every 1/2 inch will help.
    Last edited by BukAndrew; 07-19-2012 at 03:42 PM.

  3. #3
    The Beardless One
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    Amazing way to kick start the semester with a butt kicking Leg session!

    Squats:
    150lbs x 15

    Leg Press:
    200lbs x 15 (toes out)
    200 x 15 (toes in)
    200lbs x 15 (high stance)
    200lbs x 10 (toes out)
    200 x 10 (toes in)
    200lbs x 10 (high stance)

    RDL:
    100lbs x 5
    100 x 5

    DB Lunges:
    40lbs x 10 (5 each leg)
    40 x 10 (5 each leg)

    Squats:
    135lbs x 10 (was shooting for another 15)

    Seated Calf Raises:
    50lbs x 10

    Standing Calf Raises:
    10lbs x 10

    Declined Sit-Ups:
    BW + 5 x 5
    BW + 5 x 5

    (+) - Great workout
    (-) - Gym was actually a bit busy for it being in the morning

    *With the Squats, I wanted to play around with a 15 rep Squat as the first and last Quad exercise for one set each. I liked it, but I'll have to try it with a heavier weight next to before I change it.

    *The stances in the Leg Press hit the Inner + Outer Quads and the Hamstrings

    That's about it. Tomorrow is a Chest/Triceps day and I'm a tad bit excited.

    Today is the first day of classes too. I have my first class at 12:10-1 and that class is called Concepts of Fitness. Then tonight I have to go to a one time meeting for the semester for my Computer Science class which is online. That class is pretty easy from what I've read and I passed the Orientation Quiz with a 40/40 in 1 minute and 20 seconds. :]

  4. #4
    The Athlete CityMiller's Avatar
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    Hey Andrew, buddy, liking the new log. Now, did you switch majors into your Human Perfomance, is that why you're a "first-year sophomore"? Your major sounds along the same lines as mine, which is cool.p

    Anyway, lift plan looks solid however I don't know about working out on a fasted stomach like you plan on doing... Seems counter-productive, your body needs the nutrients from a well balanced meal pre-workout.

    Leg day looked good, looks like a lot of volume though which isnt necessarily a bad thing.

    Will be following. Good luck, man.

  5. #5
    The Beardless One
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    Quote Originally Posted by CityMiller View Post
    Hey Andrew, buddy, liking the new log. Now, did you switch majors into your Human Perfomance, is that why you're a "first-year sophomore"? Your major sounds along the same lines as mine, which is cool.p

    Anyway, lift plan looks solid however I don't know about working out on a fasted stomach like you plan on doing... Seems counter-productive, your body needs the nutrients from a well balanced meal pre-workout.

    Leg day looked good, looks like a lot of volume though which isnt necessarily a bad thing.

    Will be following. Good luck, man.
    Thanks bro. I switched majors half way through last semester, but I came in with enough credits from high school to be considered a sophomore. I currently am a Kinesiology and Health Major.

    I got the fasted training idea from EKnight and Squatter who also train on a faster stomach. Eknight gave me a ton of info on it, but I can't find it at the moment, but you could sens him a PM and he might be able to give you some info/studies about it. For the most part, I like it.

  6. #6
    The Athlete CityMiller's Avatar
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    I don't know. Sounds bogus to me, aside from the fact that it goes against anything I've ever read/researched myself and heard everybody else say. But who knows.

  7. #7
    The Beardless One
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    Well, I took EK's word for it and he knows his studies and such. I usually have a casein shake upon going to bed, pre-workout when I wake up, and then lift.

    Works for me I suppose? Try it sometime.

  8. #8
    The Beardless One
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    Another decent workout today. Really put a lot of emphasis on stretching my Chest during the lifts and such.

    Machine Inclined Press (3 different angles):
    90lbs x 10
    140 x 10
    180 x 8

    DB Flies (amazing stretch!):
    20lbs x 6
    20 x 8
    20 x 6

    Cable Crossovers:
    20lbs x 10
    20 x 10
    20 x 8

    Straight-Arm Pullovers:
    20lbs x 6
    20 x 6
    20 x 6
    *Note 1 Below*

    Skullcrusher:
    25lbs x 6
    25 x 6

    Triceps Extension:
    30lbs x 8
    30 x 8 (Reverse Grip)

    Triceps Dip:
    BW x 6
    BW x 8

    Note 1 - "This is the best movement for expanding the thorax...and building up the serratus anterior muscles." "But simply having large pectoral muscles is not enough if that are hung on a small, unimpressive rib cage. And so you need to find a way to expand the rib cage as much as possible. This is accomplished by very strictly performed Dumbbell Pullovers." - Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

    Dropping your hips as you bring the weight behind you increases the stretch.

    Overall, I'm satisfied.

  9. #9
    Muscle Hobbit carl1174's Avatar
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    Nice new log Andrew

    I train on an empty stomach too (first thing in the am) I just sip on some BCAA's during and get a shake as soon after as possible and it really works well for me. As long as you are eating well throughout the day and dont limit carbs too much at night i cant see why it would be counter productive.

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    Follow my log... Carl1174 Search for the Ideal

  10. #10
    The Beardless One
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    Quote Originally Posted by carl1174 View Post
    Nice new log Andrew

    I train on an empty stomach too (first thing in the am) I just sip on some BCAA's during and get a shake as soon after as possible and it really works well for me. As long as you are eating well throughout the day and dont limit carbs too much at night i cant see why it would be counter productive.

    Carl.
    Thanks Carl!What I'm currently doing is taking Pump Fix and Hypertrop-X right when I wake up, lift for 45-55 minutes, pwo shake, and then a light 20 minutes on a bike with water. Then finish whatever Xtend I have left until I get my first meal in. I got this idea from Squatter:

    Quote Originally Posted by Squatter View Post
    Agreed 100%

    This is exactly what I have done to put on 20 lbs since my bulk started 12 weeks ago ( on 5/3/1 ):

    Drink Large casein shake mixed with whole milk right before bed
    Up at 4:00AM, I take 1 MR
    Training by 4:20AM - sip on BCAA's intra
    When done lifting at approx 5:30AM I take a tri-blend protein shake mixed with milk
    Do 30 - 40 mins LIT cardio, drink water during cardio
    Take more BCAA's and buffered creatine after cardio, then shower

  11. #11
    The Beardless One
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    Default BukAndrew's Log

    Doing my pwo cardio as I am typing this. Okay workout, but I will probably change things up.

    Wide Grip Pull-Ups:
    BW x 3
    BW x 6
    BW x 6

    BB T-Bar Row:
    90lbs x 10
    90 x 6
    115 x 6

    Cable Row:
    50lbs x 6
    50 x 6
    30 x 10

    Deadlifts: (went light as a precaution)
    135 x 6
    135 x 6

    Hyperextension:
    BW x 6

    EZ-Bar Curls:
    25lbs x 8
    25 x 6

    Hammer Curls:
    15lbs x 10
    15 x 8

    Preacher Curls:
    25lbs x 4
    25 x 4

    Not the best workout, but it'll do for now...

    I feel as if I might change my routine format around. Kind of dislike working my Back with my Biceps at the moment. :/

  12. #12
    The Beardless One
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    Default BukAndrew's Log

    Today was a better day then yesterday. The gym was a little busier than normal though. I love it when people think their literally amazing because they cheat every damn rep they perform. :|

    Bent Over Reverse Fly (Priority Principle):
    7.5lbs x 10
    7.5 x 8
    7.5 x 6

    Arnold Press:
    20lbs x 8
    20 x 6
    20 x 4

    Front Lateral Raises:
    10lbs x 10
    10 x 10
    10 x 8

    Reverse O/H Lateral Raises:
    10lbs x 6
    7.5 x 6
    7.5 x 6

    DB Shrugs:
    40lbs x 8
    40 x 6
    40 x 6

    Hanging Knee Raises:
    BW x 10
    BW x 10

    Declined Sit-Ups:
    BW x 6
    BW x 6

    So, yeah...my Shoulders are definitely my weakest because it is where my muscle weakness begins and it runs entirely down to my finger tips on the right side of my body.

    Do you ever get the feeling people just stare at you in a bad way for doing exercises correctly? That's how I'm starting to feel...gets annoying, but it's whatever.

    Happy Friday to whoever reads my log.

  13. #13
    The Beardless One
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    Default BukAndrew's Log

    Awesome way to kick start a day when your college is on a university holiday is to simple destroy your legs. :]

    Played a little bit with Squat variations today. Pretty awesome.

    Squats:
    135lbs x 10
    185 x 8
    225 x 6
    250 x 2 (could have done another rep, but no spotter...)

    Front Squat (First time in forever!):
    100lbs x 6
    100 x 6

    Hack Squat (Mainly for the ROM):
    95lbs x 8
    95 x 8

    45* Leg Press:
    250lbs x 8 (toes out)
    250 x 8 (toes straight up and down)
    250 x 8 (toes in)
    250 x 8 (high stance)

    RDL:
    100lbs x 6
    100 x 6

    Seated Leg Curl:
    50lbs x 6
    75lbs x 6

    DB Preacher Curl:
    20lbs x 6
    20 x 6

    Lying DB Curl (looked interesting, but I might replace it next week):
    15lbs x 6
    15 x 6

    Concentration Curl:
    15lbs x 6
    15 x 6

    So, pretty good workout. I might swap a few things, but we'll see. No classes today, but I'll probably read and get ahead while I can.

    Oh, I'm buying an XBOX 360 in mint condition with a 120GB hard drive today from another student for $110! Then I'll probably buy a Kinect. :]

    Happy Monday everyone!

  14. #14
    The Athlete CityMiller's Avatar
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    Nice workouts man - keep it up. Back & Biceps is a good combo, you'll get used to it. Gettin' a 360 = WIN. If you get LIVE let me know.

  15. #15
    The Beardless One
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    Quote Originally Posted by CityMiller View Post
    Nice workouts man - keep it up. Back & Biceps is a good combo, you'll get used to it. Gettin' a 360 = WIN. If you get LIVE let me know.
    I'm just playing around at the moment with my routine. :]

    About the XBOX...the guy never mentioned it had the red ring of death so I didn't buy it. I feel sorry for the kid. Drove home to go get it lol...

    Played a little bit with today.

    Inclined Bench Press:
    100lbs x 8
    100 x 6
    100 x 4
    100 x 4

    Machine Inclined Press:
    90lbs x 10
    140 x 8
    160 x 6
    180 x 4

    DB Flies: (each arm)
    20lbs x 6
    20 x 6
    20 x 6
    20 x 6

    Cable Crossovers: (each arm)
    20lbs x 10
    20 x 8

    Straight-Arm Pullovers:
    15lbs x 10
    15 x 10

    DB Shrugs: (each arm)
    40lbs x 10
    45 x 8
    45 x 8
    50 x 6

    Declined Sit-Ups:
    BW + 10lbs x 6
    BW + 10 x 6

    Hanging Knee Raises:
    BW x 10
    BW x 10

    So far so good. Today was weird though. As I got to the gym at 7:15 it was surprisingly a little busy, but then when I started lifting it got empty, as I finished lifting it got packed again, and when I finished 20 minutes of PWO cardio it was dead again.

    Tomorrow's an off day.

  16. #16
    The Athlete CityMiller's Avatar
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    Quote Originally Posted by BukAndrew View Post
    I'm just playing around at the moment with my routine. :]

    About the XBOX...the guy never mentioned it had the red ring of death so I didn't buy it. I feel sorry for the kid. Drove home to go get it lol...
    That sucks. I got the red ring twice when it was an epidemic. I was so p***ed.

    Nice work btw.

  17. #17
    High on Life linedriver465's Avatar

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    Nice chest and trap workout. Keep it up!
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  18. #18
    The Beardless One
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    Quote Originally Posted by CityMiller View Post
    That sucks. I got the red ring twice when it was an epidemic. I was so p***ed.

    Nice work btw.
    Thanks bro. The thing is the guy didn't have RROD anywhere noticeable on the forum I was browsing. Eventually after he told me I saw it in VERY small print. Oh well. I might just take a chance with a refurbished one or buy a new one. Thanks though.


    Quote Originally Posted by linedriver465 View Post
    Nice chest and trap workout. Keep it up!
    Thanks bro!

  19. #19
    The Athlete CityMiller's Avatar
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    Quote Originally Posted by BukAndrew View Post
    Thanks bro. The thing is the guy didn't have RROD anywhere noticeable on the forum I was browsing. Eventually after he told me I saw it in VERY small print. Oh well. I might just take a chance with a refurbished one or buy a new one. Thanks though.
    There is a way to fix it yourself rather inexpensively I believe. But yeah, refurbished or used ones at Gamestop shouldn't be too awful costly.

  20. #20
    The Thrilla from Phila!! bigtim27's Avatar
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    Nice workout didn't realize you started a new log. I'll be following along.
    Dad always thought laughter was the best medicine, which I guess is why several of us died of tuberculosis

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  21. #21
    The Beardless One
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    Quote Originally Posted by CityMiller View Post
    There is a way to fix it yourself rather inexpensively I believe. But yeah, refurbished or used ones at Gamestop shouldn't be too awful costly.
    I've been looking online at Gamestop's website and they're roughly $110-$130. Plus you get a 30 or 90 day warranty too. I'm going home from school Friday so I'll probably stop at Gamestop later this week.


    Quote Originally Posted by bigtim27 View Post
    Nice workout didn't realize you started a new log. I'll be following along.
    Thanks! I figured, why start a new log every year when you could just have one insane log throughout your life time?

    I really feel the need to post some updated pictures or something. I also need to find time tomorrow to get some measurements taken and track down my BF%.

  22. #22
    Team Bear
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    Moving a lot of weight, there! How long as your workouts?
    "Look son, there comes a time in every man's life when he has to make a decision. Do you want to be big, powerful, jacked, yoked-up, have women everywhere want you and men fear you . . . or do you want to do CrossFit?"

  23. #23
    The Beardless One
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    Quote Originally Posted by MC View Post
    Moving a lot of weight, there! How long as your workouts?
    I'm pushing it close to an hour almost every day. I usually start at 7:20 and then finish at around finish at around 8:15-8:20, but that's when I finish lifting. I then drink my PWO shake and do 20 minutes of cardio on a bike.

    So, I wake up, brush my teeth/wash my face, drink Pump Fixx w/ Hypertroph-X, walk to the rec center (<5 minute walk), warm-up, lift and drink Xtend, PWO shake, and cardio, and then some stretching.

  24. #24
    The Athlete CityMiller's Avatar
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    Quote Originally Posted by BukAndrew View Post
    I'm pushing it close to an hour almost every day. I usually start at 7:20 and then finish at around finish at around 8:15-8:20, but that's when I finish lifting. I then drink my PWO shake and do 20 minutes of cardio on a bike.

    So, I wake up, brush my teeth/wash my face, drink Pump Fixx w/ Hypertroph-X, walk to the rec center (<5 minute walk), warm-up, lift and drink Xtend, PWO shake, and cardio, and then some stretching.
    Tried Pump Fixx one time....


    .... haven't since.

    Thought it was awful and it didn't do anything for me besides make me nauseous.

  25. #25
    The Beardless One
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    Quote Originally Posted by CityMiller View Post
    Tried Pump Fixx one time....


    .... haven't since.

    Thought it was awful and it didn't do anything for me besides make me nauseous.
    I'm still wondering if I should even take it because I haven't noticed much besides a slight tingling sensation on my nose and on my ears. Titan let me have it so I figured I'd use it all. After that I might have to find a new pre-workout that I can take with my medical history, but that's tough. :[

 

 

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