Road to Pro: Andrew Pardue's Journey to Becoming a Natural

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  1. Here's my interview with IFPA pro and owner of Core Nutritionals, Doug Miller!!

    http://youtu.be/QXrTG_9_Jac

    Also here's my workout from today!

    Squat- 7x5 75% 1RM) 190x5,5,5,5,5,5,5

    Conventional Deadlift- 2x8-10) 215x10,10
    (With my hip issues I defided sumo style wasn't a good idea for now. Conventional puts a lot leas wear and tear on me personally)

    Hip Adductor -2x10) 120x10,10

    Hip Abductor-2x10) 110x10,11

    DB Shoulder Press 4x10-20) 80x11,11,12,12

    Machine Shoulder Press Neutral Grip 3x10-20)
    55x15,15,15

    Seated Lateral 3x10-20) 40x18,18,18
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding


  2. Yesterday my best friend drove down to Wilmington to hangout for the weekend, and of course we had to start the reunion off with a workout! Overall it was a pretty good workout! My hips were once again a little tight but I was still able to get in a solid squat session. The past week or two has been so busy that I haven't been able to foam roll like normal which I can tell has affected my recovery some. This week I'm definitely finding a way to make to for some extra rolling since my sessions are getting more and more intense as the weight increases.

    Day 6 Week 3

    Squat- 10x3 85% 1RM) 215x3,3,3,3,3,3,3,3,3,3

    Leg Ext- 1x30) 60x40

    Seated Leg Curl- 1x30) 60x35

    Barbell Bench 3x10-20) 125x12,12,14
    (90-120 seconds)

    Decline Bench 3x10-20) 115x15,16,16

    EZ Skull Crushers 4x15-20) 40x20,20,20,20

    Machine Dip 2x15-20) 50x40 70x30

    Rope Pushdown 3x30-40) 4x40,40,40

    1 Arm Overhead Cable Extensions 3x30-40) 1x30,30,30
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
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  3. Started the week of in a bit of a crabby mood. A lot of stuff on my mind but I had to remind myself that not matter what's going on in my life, I can't slack off from the gym. Long term goals can't be put on hold just because I don't feel amazing every day. Got in and lost myself in the workout and ended up with a pretty solid session.

    Day 1 Week 4

    Squat- 6x6 70% 1RM) 185x6,6,6,6,6,6

    Leg Ext. - 3x10) 175x10,10,10
    (barely increase next week)

    Stiff Leg Deadlift- 3x10) 185x10,10,10

    Close Grip Bench 3x4-8) 140x8,8,8 (great sets, only increase 5lbs)

    Straight Pushdown 3x4-8) 18x6,6,6

    1 Arm Neutral Grip Cable Pushdown 3x4-8)
    6x5,5,5

    EZ Curl 3x4-8) 60x6,6,6

    Seated DB Curl 3x4-8) 80x6,6,6

    Seated Hammer Curl 3x4-8) 90x6,6,6

    Seated DB Lateral 4x6-10) 2:1:2
    50x9,9,9
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  4. The past few days have very much been a head game for me. Some life events recently got me psyched out and had me worrying a lot throughout the day. The past couple of days hitting the gym was the last thing on my mind. Through all the turmoil and mind games however I continually reminded myself that my long term goals can't be put on hold simply because I didn't feel like working out. So needless to say I dragged myself in there, quit the whining, and got to freaking work. Regardless of everything outside of the gym I was able to get in very strong workouts and kept right on track. There's no reason for letting other people around us prevent us from chasing and achieving our dreams. No freaking limits on what we can do.

    Here's today's workout! Day 3 Week 4

    Squat- 7x5 75% 1RM) 195x5,5,5,5,5,5,5

    Conventional Deadlift- 2x8-10) 225x10,10

    Hip Adductor -2x10) 130x10,10

    Hip Abductor-2x10) 1:2:1 110x10,10

    DB Shoulder Press 4x10-20) *70x15,15,15,15 (40s were taking, ugh)
    Last week: 80x11,11,12,12

    Machine Shoulder Press Neutral Grip 3x10-20)
    55x16,16,17

    Seated Lateral 3x10-20) 40x20,20,20
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  5. Subbed to support another natural bodybuilder as well as learn more about smolov..

    Are you picking the assistance exercises (the curls, etc) or is this all laid out in the program?
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  6. Smolov is looking brutal so far. Keep up the work though dude.
    Controlled Labs Board Rep
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  7. Quote Originally Posted by aceroni View Post
    Subbed to support another natural bodybuilder as well as learn more about smolov..

    Are you picking the assistance exercises (the curls, etc) or is this all laid out in the program?
    Thanks man! It's a ton of sets but I'm really enjoying the program so far.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  8. Quote Originally Posted by aceroni View Post
    Subbed to support another natural bodybuilder as well as learn more about smolov..

    Are you picking the assistance exercises (the curls, etc) or is this all laid out in the program?
    Glad to have the support! I actually chose my assistance work. The program was given to me kind of like this.

    EX. Day 6
    10x3 Squats.
    1x30 Leg Extension
    1x30 Leg Curl
    6 Sets Chest
    6 Sets Triceps

    So a few exercises where laid it and then the rest I was able to choose. I liked that a lot since I could chose exercises that put more emphasis on what I specifically needed to work on like using the close grip EZ Curl rather than wide etc etc.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  9. Still having to fight some heads games the latter part of this week but regardless I got my butt in the gym and had a killer workout today. Nobody can take away the person you are, and the things you achieve.

    A lot of people shy away from doing sets as high as 20-40 reps but I truly believe they can be a great addition to your workouts. They do a great job of flooding extra blood into the muscles and really emphasis sarcoplasmic hypertrophy. You'll see my second arm day of the week has several exercises with high reps like this.

    Day 5 Week 4

    Squat- 8x4 80% 1RM 205x4,4,4,4,4,4,4,4
    (90 second rests)

    Deadlift-3x3-5) 275x5,5,5
    (120 sec rests)

    Hammer Strength One Arm Row 4x5-7)
    155x7,7,7,7
    (60 second rest)

    Pull-Ups 3x5-7) 0:1:0:1 BWx7,7,7

    Kneeling 1 Arm Cable Row 3x5-7) 17x6,6,6

    Seated Curl 3x15-20) 40x18,18,18

    Hammer Curl 3x15-20) 40x20,20,20

    Cable Curl 3x30-40) 4x33,33,33

    Machine Preacher Curl 3x30-40) 30x26,26,26
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  10. Finished off week 4 with a pretty strong workout! I'm having to work on an ankle issue that's came about so that's annoying but none the less I was able to wrap up a good workout. Now it's time to sit back and watch some Mr. O coverage!!

    Day 6 Week 4

    quat- 10x3 85% 1RM) 215x3,3 220x3,3,3,3,3,3,3,3 (start pointing my big toe forward in order to give my ankle enough room in the hole.) (First two sets were supposed to be 220 as well but I had a brain fart at first.)

    Leg Ext- 1x30) 75x40

    Seated Leg Curl- 1x30) 65x50 (holy crap)

    Barbell Bench 3x10-20) 125x13,13,13 (good sets) (90-120 seconds)

    Decline Bench 3x10-20) 115x16,14,12 (eh)

    EZ Skull Crushers 4x15-20) 50x15,15,15,15

    Machine Dip 2x15-20) 80x20,20

    Rope Pushdown 3x30-40) 5x30,30,30

    1 Arm Overhead Dumbbell Extensions 3x30-40) 5lbs x 30,30,30
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  11. Here's a great video on posing by THE MAN IFPA pro RJ Perkins! I've seen first hand how great RJ's clients pose at shows and can say he's a great resource for people wanting to improve their own posing! RJ's a great posing coach and prep coach if anyone is looking for a quality coach to get them ready for a show!

    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  12. Most people may not know, but a few months ago I set up my own personal webpage, naturalbodybuildingtalk.com! I use it to interview coaches and athletes throughout natural bodybuilding that I personally know and think have a lot of great information to give athletes and fans. I also use it to do supplement reviews and as a place to post all the articles I write! Along with all of that I blog a few times a month about my journey as a natural bodybuilders and my overall thoughts on life and bodybuilding as I continue my pursuit of my goals! I definitely encourage you guys to check it out and as always I appreciate the support!!

    http://naturalbodybuildingtalk.com/
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  13. Sweet! Sounds right up my alley... Checking out now!

  14. Ever considered doing a podcast? Seems like those interviews and subject matter would do well in the talk radio format.

  15. Quote Originally Posted by daft205 View Post
    Ever considered doing a podcast? Seems like those interviews and subject matter would do well in the talk radio format.
    Thanks for the support my dude!!

    The group I work with, Inside Natural Bodybuilding, actually has a podcast where various athletes and promoters come on and discuss upcoming shows and placings so I wouldn't want to piggy back off of them. One reason I did the web page/blog was because so many people have began doing their own personal YouTube page etc that I wanted to do something different. From what I see from INB's podcast getting the equipment and setting it up would be too much for me lol
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  16. Pretty solid workout today!! Still fighting some ankle and hip issues but nothing too major!

    Day 1 Week 5
    Squat- 6x6 70% 1RM) 190x6,6,6,6,6,6 (tried to keep feet a bit closer due to my ankle eversion)

    Leg Ext. - 3x10) 180x10,10,10

    Stiff Leg Deadlift- 3x10) 190x10,10,10

    Close Grip Bench 3x4-8) 145x7,7,7

    Straight Pushdown 3x4-8) 18x7,7,6

    1 Arm Neutral Grip Cable Pushdown 3x4-8)
    6x6,6,6

    EZ Curl 3x4-8) 60x7,7,7

    Seated DB Curl 3x4-8) 80x7,7,7

    Seated Hammer Curl 3x4-8) 90x7,7,7

    Seated DB Lateral 4x6-10) 0:1:0
    50x10,10,10,10
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  17. Also here's something that I think is very cool for pre-workout supplement fans:

    Alright pre-workout supplement junkies listen up! Muscle Freaks Nutrition is all about making sure you get exactly what you want when you buy supplements. You don't want to buy a pre-workout and then feel strung out all day or barely feel the effects. reply with which one of the featured pre-workout supplements. The product that gets the most attention, I'll do a full in depth review on so you don't have to spend your money until you know if it would fit your needs and preferences!

    Muscle Pharm Arnold Iron Pump: http://www.musclefreaksnutrition.com/iron-pump/

    Ronnie Coleman Series Myo-Blitz: http://www.musclefreaksnutrition.com/myo-blitz/

    Dymatize Caffeine Free Xpand 2: http://www.musclefreaksnutrition.com...caffeine-free/
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  18. So Tuesdays are my only short workout of the week, and happens to be on my busiest day which works out really well! Had a solid workout and felt good on all my lifts so I can't complain!

    Day 2 Week 5
    Day 2 (~1 hour)
    Barbell Bench 4x5-7) 155x7,7,7,7

    Hammer Strength Decline Bench 4x5-7)
    250x7,6,6,6

    Free Motion Bench 2x5-7) 110x6,5

    High Row 4x10-20)
    Audible-underhand pull-down 90x20,20,20,20
    Last week: 140x14,14,12,12

    DB Row 4x10-20) 85x14,14,14,14

    DB Pullover 2x10-20) 50x20,20
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  19. Another solid workout today! My lifts felt good and I was able to get some of my ankle issues when I squat solved (hopefully) so I had a pretty good squat session! Rest day tomorrow and then two intense workouts Friday and Saturday.

    Day 3 Week 5
    Squat- 7x5 75% 1RM) 200x5,5,5,5,5,5,5

    Conventional Deadlift- 2x8-10) 235x10,10

    Hip Adductor -2x10) 140x8,8

    Hip Abductor-2x10) 1:2:1 120x10,10

    DB Shoulder Press 4x10-20) 80x12,12,12,12
    Last week:70x15,15,15,15

    Machine Shoulder Press Neutral Grip 3x10-20) 55x17,17,17

    Seated Lateral 3x10-20) Audible
    40x20,20,20
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  20. Had a very good good squat session today along with the rest of the workout ending really well! A lot less ankle problems after some adjusting so we'll see how it goes. As far as being 5 weeks into smolov jr. I can say I still feel very good going into each workout. Although it's high volume and many people may be weary of running a program like this, I love it. With some foam rolling and being smart during my workouts I've been able recover well and get in some amazing workouts. Loving the program and feeling much better with my squats! Deadlifts felt the best they have in a long time today as well!

    Tomorrow I have a work meeting at the student rec center which involves a group exercise "team builder" so after that I have to get some carbs in, down a pre-workout and go right into my actual workout in order to get everything done and still have time to spend with my family that is down to visit. Needless to say it should be an interesting morning!

    Day 5 Week 5
    Squat- 8x4 80% 1RM 210x4,4,4,4,4,4,4,4
    (90 second rests)

    Deadlift-3x3-5) 285x5,5
    (120 sec rests)

    Hammer Strength Row 4x5-7) 230x7,7,7,7
    (60 second rest)

    Pull-Ups 3x5-7) 15x5,5,5

    Kneeling 1 Arm Cable Row 3x5-7) 17x7,7,7

    Seated Curl 3x15-20) 40x20,20,20

    Hammer Curl 3x15-20) 50x15,15,15

    Cable Curl 3x30-40) 4x34,34,34

    Machine Preacher Curl 3x30-40) 30x30,35,40
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  21. Saturday morning after the "team builder workout" and meeting I decided it was perfect time to try my sample of Muscle Pharm Assault! Ended up liking it a lot and had a very solid workout! One of the best squat sessions I've had! Sadly this was at the beginning of a stomach bug that has lasted through today haha Never the less I can't let it slow be down since this week is looking like a busy one1

    Day 6 Week 5
    Squat- 10x3 85% 1RM) 225x3,3,3,3,3,3,3,3,3,3

    Leg Ext- 1x30) 90x32

    Seated Leg Curl- 1x30) 80x32

    Barbell Bench 3x10-20) 125x14,14,14,13
    (90-120 seconds)

    Decline Bench 3x10-20) 115x14,14,15

    EZ Skull Crushers 4x15-20) 50x16,16,16,16

    Machine Dip 2x15-20) 100x20,18

    Rope Pushdown 3x30-40) 5x31,31,31

    1 Arm Overhead Dumbbell Extensions 3x30-40)
    7.5lbsx32,32,32,32
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  22. VERY busy week this week which has left me with a lot of preparation the next couple of days. Wednesday night I begin my roadtrip with some people from Core Nutirtionals up the the IFPA Gaspari Nutrition Classic in Ma. So along with a packed school schedule I have to pack meals and cloths sometime between it all. Today my mind was in a million places so at first I couldn't get hyped for my workout. After getting into my warmup I was able to get my mind right and ended up having a good session!

    Day 1 Week 6
    Squat- 6x6 70% 1RM) 195x6,6,6,6,6,6

    Leg Ext. - 3x10) 185x10,10,10

    Stiff Leg Deadlift- 3x10) 195x10,10,10

    Close Grip Bench 3x4-8) 145x8,8,7

    Straight Pushdown 3x4-8) 18x7,6 17x7
    Last week:18x7,7,6

    1 Arm Neutral Grip Cable Pushdown 3x4-8)
    6x6,7,7

    EZ Curl 3x4-8) 50x8,8,8 (focused on more control)

    Seated DB Curl 3x4-8) 80x6,6,5
    Last week: 80x7,7,7

    Seated Hammer Curl 3x4-8) 80x8,8,8
    Last week: 90x7,7,7

    Seated DB Lateral 4x6-10) 0:1:0 60x7,7,7,7
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  23. So starting tomorrow evening I'll be beginning my road trip with Core Nutritionals to the IFPA Gaspari Nutrition Pro!!! Although I won't be able to do my normal forum posts I'll be videotaping ALOT so anyone that is interested be sure to look out for that later on. Should be an EPIC weekend and I can't wait! No better way to spend my fall break! Anyway here's today's workout which went pretty well although I'm a bit run down at this point from balancing everything and essentially going non-stop for quite some time. No excuses though! No limits!

    Day 2 Week 6
    Barbell Bench 4x5-7) 160x7,7,7,7

    Hammer Strength Decline Bench 4x5-7)
    250x7,7,7,7

    Free Motion Bench 2x5-7) 110x6,7

    High Row 4x10-20) 100x20,20,20,20

    DB Row 4x10-20) 70x20,20,20,20
    Last week: 85x14,14,14,14

    DB Pullover 2x10-20) 65x
    50x20,20
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  24. Got a chance to make a quick post before I leave this evening. Tried out the Arnold Series Iron Pump today, review should be up in a week or so! Had a solid workout and funny story:

    My gym just got bumped plates in this morning so I was the first person to try em out. Deadlifts were supposed to be 245x10,10. First set was with normal weights then the second weight I added what I thought was 1 10lbs bumper plate on each side. After the first rep I thought "omg this is so much heavier" I thought it was mind games so I dug in and was able to get 8 reps. Turns out they were in gg (I shouldn't known since bumper plates always are.) So needless to say I ended up doing 269lbsx8 which shows how much a person can do when they don't psych themselves out about the number on the bar haha

    Day 3 Week 6
    Squat- 7x5 75% 1RM) 205x5,5,5,5,5,5,5

    Conventional Deadlift- 2x8-10) 245x10 269x8 (funny story)

    Hip Adductor -2x10) 140x9,9
    140x8,8

    Hip Abductor-2x10) 130x10,12

    DB Shoulder Press 4x10-20) 90x10,10,10

    Machine Shoulder Press Neutral Grip 3x10-20)
    55x20,20,20

    Standing One Arm Cable Lateral 3x10-20)
    50x10,10,10
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  25. Hey everybody! So I'm finally settled back in from this weekend. This week is crazy hectic so getting on these forums has been a challenge. This weekend at the IFPA Gaspari Pro was amazing!! Got to meet Chris Nsubuga (amazing dude with so much wisdom), James and Katie Carron (promoters and owners of Cape Cod Nutrition and topsupplementsonline.com, and several other great athletes! Even had some future opportunities offered to me that I may be able to talk about later on! Several great interviews and footage up on the Inside Natural Bodybuilding Facebook and YouTube page if you are interested in natty bodybuilding!


    As far as my training, I'm finally enaring the end of my smolov routine. The routine itself is great and I've made very good progress, but between college, working my 3 different jobs, and networking I'm feeling pretty run down. This weekend I plan to do a review of the smolov jr routine with my advice, things I've noticed etc in case you all are interested in running it! Anyway the rest of the week I just gotta grind it out and then next week will probably be a de-load week. Here's today's workout!


    Day 3 Week 7
    Squat- 7x5 75% 1RM) 210x5,5,5,5,5,5,5


    Conventional Deadlift- 2x8-10) 254x10,252x10


    Hip Adductor -2x10) 140x10,10


    Hip Abductor-2x10) 135x10,10


    DB Shoulder Press 4x10-20) 90x11,11,10,10


    Machine Shoulder Press Neutral Grip 3x10-20)
    60x17,17,17


    Standing One Arm Cable Lateral 3x10-20)
    50x11,11,11
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
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