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

Page 3 of 3 First 123
  1. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    I spent this weekend in Morehead City covering the ANBF North Carolina Natural and had a blast!! I got too meet up with some good friends and also got to meet natural legend Kent Bierly! I got to get in a workout after the show with Marc Lobliner, Vann Yarborough and Rachel Burks then get dinner with the entire ANBF crew so needless to say I was in bodybuilder heaven. Made some more friends in the sport and got a TON of footage! Below is Saturday's chest/tricep workout and then today's power lifting workout!

    Saturday
    5-7 reps until 11/14
    1-2 Minutes Rest

    Incline DB Bench 3 sets) 130x6,6,6

    DB Flat Bench Press 4 sets)
    130x7,7,7,7

    Pec Deck 4 Sets) New Gym
    150x5,6,7,7

    V Bar Cable pushdown 4 sets) New Gym
    17x7,7 16x7,7

    Overhead DB extension 4 sets)
    65x7,7,7,7

    Leg Raises 3 sets) (feet touch bar)
    N/A (Didn't have time : ((( )

    Today (Monday) Power lifting day

    Hex Bar Dead Lifts - 2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max

    (340)
    Hex Bar Deadlifts
    240x5,5 275x3,3 305x1,6

    Bench
    (200 Max)
    140x5,5 160x3,3 180x1,
    135x5,5 155x3,3 175x1,4


    Deadlift
    (330 Max)
    230x5,5 265x3,3 295x1,4

    (1 Minute Rest) (1:1:2 Tempo)
    Leg Extensions- 2-3x 4-6) 200x7,7,7

    Glute Press- 2-3x4-6) 205x7,7,7

    Bicep movement of your choice (Spider Curl)- 4x 4-6) 25x6,6,6 20x

    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6) 17x7,7,7
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  2. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    Yet another hectic week of school! As it gets closer to finals it's gotten increasingly stressful. Nevertheless I've made sure I got in every workout and continue hitting my macros. My workouts have been great so far and I'm still loving PBP! This weekend I'll be gone to the NGA Pro Blowout which is the last show I'm attending until next year so I had to change my workout around a little so I would get em all in this week and not have to find time this weekend sine it'll be busy! Anyway here are the last few workouts!

    Sunday 11/17 Birthday Workout!!!!
    Hex Bar Dead Lifts - 2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max

    (345)
    Hex Bar Deadlifts
    240x5,5 275x3,3 310x1,5

    Bench
    (205 Max)
    145x5,5 165x3,3 185x1,3

    Deadlift
    (335 Max)
    235x5,5 270x3,3 300x1,5

    (1 Minute Rest) (1:1:2 Tempo)
    Leg Extensions- 2-3x 4-6) 205x7,7,7

    Glute Press- 2-3x4-6) 215x7,7,7

    Bicep movement of your choice (Spider Curl)- 4x 4-6) 25x7,7,7,7

    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6) 18x7,7,7

    Monday 11/18 Legs/Delts
    8-10 Reps until 11/28/13
    1-2 Minutes Rest

    Legs
    Squatting movement: Smith Split squat 4 sets) 40x10,10,10,10

    Stiff leg deadlift 2 sets) 210x10,10

    Leg Ext. 4 sets) Audible
    190x9 180x10,10,10

    Leg curl 3 sets) 105x10,10,10

    Hip abductor machine 2 sets) 135x10,10

    Hip adductor machine 2 sets) 135x10,10

    Shoulders
    DB Overhead Press 3 sets) (1:1:2) 80x10,10,10

    Standing DB Lateral 3 sets) 50x10,10,10

    Reverse Pec Dec Machine 3 sets)
    105x10,10,10

    Today 11/20 (Today was another great workout. Everything felt strong and was just a lot of fun.)
    Back/Biceps/Traps
    8-10 reps until 11/28
    1-2 Minutes Rest

    T-Bar Row 4 sets) (rambo style aka strapped up!) 175x10,10,10,10

    Pull Ups 4 sets) BWx9,9 Assisted 40x9, 9

    Machine row 4 sets) 270x9,9,9,9

    Deficit Deadlifts 2 sets) 235x10,10

    DB Shrugs 3 sets) 220x10,10,10

    DB or Barbell Curl 4 sets) 60x8,8,8,8

    Hammer Strength Preacher Curl 2 sets)
    40x10,10

    Hammer curl 2 sets) 70x10,10
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  3. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    Finished out the natural bodybuilding season by attending the NGA Pro Blowout near DC! Got to meet a ton of great people, get some much needed practice applying dream tan, and saw some serious bodybuilding! With all my classes cramming exams in before Tgiving break it's been busy but luckily I've gotten through it so far!

    Tonight at 8:30pm EST I'm hosting my first solo show for Inside Natural Bodybuilding Radio. Top prep coaches Cliff Wilson and RJ Perkins are on to bust some myths in the sport as well as discuss their coaching strategies and beliefs. It's definitely worth a listen! http://www.blogtalkradio.com/natural...and-rj-perkins

    Today's Workout (Powerlifting Day)
    2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max

    (350)
    Hex Bar Deadlifts
    245x5,5 280x3,3 315x1,6

    (210)
    Bench Press
    145x5,5 170x3,3 190x1,4

    (340)
    Deadlift
    240x5,5 270x3,3 305x1,5

    (1 Minute Rest) (1:1:2 Tempo)
    Leg Extensions- 2-3x 4-6) 205x7,7,7

    Glute Press- 2-3x4-6) 225x5,6,6

    Bicep movement of your choice (Spider Curl)- 4x 4-6) 30x6,6,6 25x7

    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6) 19x4,4,4
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
    •   
       

  4. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    I'm EXTREMELY excited to announce that I've officially joined Top Supplements Online/Cape Cod Nutrition Corner as a creator of content and sponsored athlete! This year I've met so many kind, supportive people that have helped me more than I could ever ask for. James and Katie Carron are two of those amazing people that I've been able to meet.

    It's truly an honor to join the team and have the chance to work with the dynamic duo! The company is already amazing but be sure to look for awesome content including articles, blogs, interviews and more over the upcoming months and years! Thanks again TSO for such an amazing opportunity! Talk about an amazing late birthday/early Christmas present!

    http://topsupplementsonline.com/
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  5. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    So I'm finally back on here after holiday break! I was finally able to relax for a few days and enjoy some time with the family which was great! Since then I've just been in review mode getting ready for some finals next week. Workouts have been pretty solid especially since I was able to get some extra rest this past weekend. My leg workout wasn't good at all today. I had a lab final so my preworkout meal was about 4 hours prior to my workout, on top of stressing during the final I just felt off most of the workout but either way I got thought it. Bad workouts happen so I'm just looking toward tomorrows workout and making the most out of it!

    Legs 12//13
    10-15 Reps until 12/11/13
    1-2 Minutes Rest

    Squatting movement: 4 sets)
    Smith Hack Squats
    135x15,15,15,15

    Stiff leg deadlift 2 sets) 205x11,11 (need to focus more on activating posterior chain)

    Leg Ext. 4 sets) Last Week: 160x13,13 140x13,


    Leg curl 3 sets) 90x15,15,9
    Last week: 110x10,10,10

    Hip abductor machine 2 sets)
    140x12,12

    Hip adductor machine 2 sets) Audible
    140x10,8
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  6. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    Wednesday Back, Biceps, Traps
    8-10 reps until 11/28
    1-2 Minutes Rest

    T-Bar Row 4 sets) (strapped up)
    155x15,15,15,15 (amazing sets)

    Pull Ups 4 sets) BWx10,10 Assisted 61x13,13

    Machine row 4 sets) 250x12,12 230x12,

    Deficit Deadlifts 2 sets) Audible- Feeling beat up after my power day and then a leg day so I opted out of deadlifting today. Did underhand pulldowns instead.
    Last week: 235x10,10

    DB Shrugs 3 sets)
    200x15,15,15

    DB Curl 4 sets) 40x15,15,15,15

    Hammer Strength Preacher Curl 2 sets)
    35x11 25x15

    Hammer curl 2 sets)
    40x15,15


    Thursday Chest, Triceps, Abs
    10-15 reps until 12/11
    1-2 Minutes Rest

    Incline DB Bench 3 sets) 110x15,15,10

    DB Flat Bench Press 4 sets)
    100x13,12,12,12

    Pec Deck 4 Sets)
    100x15,15,15,15

    V Bar Cable pushdown 4 sets)
    14x15,15,15,15

    Overhead DB extension 4 sets)
    45x15,15,11,15 (weird)
    Next Week: Do same weight.

    Machine Russian Twist 3 sets)
    80x12,12,12
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  7. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    I have to say this PBP program is one of the most enjoyable programs I've done so far in my bodybuilding career. I'm able to hit everything with good frequency, do a lot of different lifts which keeps my interest up, incorporate a lot of rep ranges, and probably my favorite part is having the extra work to dedicate to my weak points after my main lifts on my powerlifting day. I have 1-2 weeks left before I finish up this first cycle but I definitely recommend doing it for anyone looking for a new program to run.

    Yesterdays Workout: Saturday Back, Biceps, Traps
    10-15 reps until 12/11
    1-2 Minutes Rest

    T-Bar Row 4 sets) (strapped up)
    165x15,15,15,15 (eh not bad but could be better)

    Pull Ups 4 sets)
    BWx10.10 (eh) Assisted 61x14,14

    Machine row 4 sets)
    230x12,12,12,12

    Deficit Deadlifts 2 sets) Audible- Feeling beat up after my power day and then a leg day so I opted out of deadlifting today. Did underhand pulldowns instead.
    Last week: 235x10,10

    DB Shrugs 3 sets)
    210x13,13,13

    DB Curl 4 sets) 50x12,12 40x12,15

    Hammer Strength Preacher Curl 2 sets)
    25x15,16

    Hammer curl 2 sets)
    (1:1:3) 40x11,12
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  8. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    Finishing up finals for the semester so needless to say I'm on a life high right now! I've had an annoying knot in my right pec that's bothered me for about a week. It's getting loosened up some but I could tell it really effected my pressing today. Anyway nothing serious and I'm ready to keep crushing it this week!

    Monday (Powerlifting Day)

    Hex Bar Dead Lifts - 2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max

    (360)
    Hex Bar Deadlifts
    255x5,5 290x3,3 325x1,5

    (200)
    Bench Press
    140x5,5 160x3,3 180x1,5

    Deadlift
    (350)
    245x5,5 280x3,3 315x1,3

    (1 Minute Rest) (1:1:2 Tempo)
    Leg Extensions- 2-3x 4-6) 220x6,6,6

    Glute Press- 2-3x4-6) 235x6,6,6

    Bicep movement of your choice (Spider Curl)- 4x 4-6) 35x4,4,4,

    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6) 19x
    19x5,5 18x6

    Today (Chest, Triceps, Abs)

    15-30 reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets)
    100x15,15,15

    DB Flat Bench Press 4 sets)
    80x20,20,20,20

    Pec Deck 4 Sets)
    Audible- DB Fly 40x26,26,26,26 (I've had a knot in my right pec for about a week and cannot get that thing out! I noticed it really messed with my pressing today.)

    V Bar Cable pushdown 4 sets)
    11x24,20,20,17

    Overhead DB extension 4 sets)
    Rope Pushdown 9x15 7x17,17 5x30

    Machine Russian Twist 3 sets)
    Crunches BWx25,25,25
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  9. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    The feeling of being done with school for a month and actually having time to relax is so amazing!! I've been using my time to get some much needed rest and also to get some great stuff started for Top Supplements Online. We truly have some great content coming early 2014 including interviews with brand CEOs including Marc Lobliner and many others! Training has been going very well! I finished my first cycle of PBP this past Saturday but I'm starting back over until my next appointment with my ortho guy. My hip is feeling MUCH better. I've found that after addressing some butt wink during my full squats that my hip is much more healthy and I am slowly able to work back in to back squats! 2014 is another full year of growth season before I begin considering when my next show will be so I'm ready to hit it full steam and and some much needed size to this lanky frame!

    Fridays workout (Back, Bicep, Traps)
    10-15 reps
    1-2 Minutes Rest

    T-Bar Row 4 sets) (strapped up)
    180x10,12,12,12

    Pull down 4 sets) 130x10,10,10,10

    Cable Row 4 sets) 110x10,10,10,10

    Deficit Deadlifts 2 sets) 235x11,11

    Smith Machine Shrugs 3 sets) 180x15,15,15

    DB Curl 4 sets) 50x10,10,10,10

    EZ Bar Preacher Curl 2 sets)
    30x10,10

    One Arm Spider Hammer curl 2 sets)
    20x10,11

    Saturday (Chest, Triceps, Abs)
    10-15 reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets)
    120x10,10,10

    DB Flat Bench Press 4 sets)
    110x10,10,10,10

    DB Fly 4 Sets) 60x10,10,12,12

    V Bar Cable pushdown 4 sets) 10x10 8x10,10,10

    Rope Pushdown 4 sets) 6x10 5x10,10,10

    Crunches on Swiss ball 3 sets)
    BWx20,20,20
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  10. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    Spent my Christmas Eve morning doing another power day on PBP. Today was awesome because it was my first time putting squats back into my program!! After letting my hip rest some and addressing some butt wink issues my hip is feeling much better and I was actually able to move a little weight! It's still a ways away from 100% but it's feeling a lot better! I had a great workout from start to finish which really set the mood for the rest of the day and leading into Christmas!!

    Today (Power and Weak Point Day)
    2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max

    (N/A)- went by feel since it's my first day adding squats back in and I'm still working on rehabbing it and easing my way in.
    Squats
    185x5,5 205x3,3 225x1,3

    (205)
    Bench Press
    145x5,5 165x3,3 185x1,3

    Deadlift
    (355)
    250x5,5 285x3,3 320x1,3

    (1 Minute Rest) (1:1:2 Tempo)
    Seated DB Press- 2-3x 4-6) 120x4,4,4

    Lateral Raise- 2-3x4-6) 50x6 60x6,6

    Bicep movement of your choice (Concentration Curl)- 4x 4-6) 30x5,5,5,6

    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6) 12x6,6,6
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  11. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    So I thought I would do something a little different and make a quick photo video of today's progress pictures so you guys could all see where I'm currently at. I post a lot of info but don't post many images so I thought I would do this since I have to send em to my coach anyway. In a rush this evening so posing was sub par, don't judge too hard lol. Honestly not looking for critiques but I think anyone that follows me should at least see where I'm at from time to time just to see that we all have weak points and we all are on a slow but sure journey.

    This is my heaviest of the growth season, right before starting a mini cut this week or next week. After a certain point it's pointless, and even can have a negative effect to gain a lot in the growth season. Some fat gain is standard for a good growth season but it's still important to manage your weight year round and know when it's time to slow things down or even mini cut to make sure you're in a good weight range for optimal growth and health.

    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  12. Registered User
    Revival's Avatar
    Stats
    6'2"  200 lbs.
    Join Date
    Aug 2013
    Posts
    36
    Rep Power
    158

    You got some real wide lats bro!
  13. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    Quote Originally Posted by Revival View Post
    You got some real wide lats bro!
    Thanks brotha!! Now if I can just get my chest up lol I hold a lot of my fat in my chest so it looks more proportional than it actually is in my opinion so needless to say I'm blasting those pecs this growth season lol
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  14. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    FINALLY feeling rested up with about 1 week left in my winter break. It took forever to actually feel like my sleep was regulated and my energy levels were normal, but now I'm feeling a lot better. Workouts have been very solid despite still having some weird hip stuff going on but I have another appointment soon so I'll be able to hopefully see what's going on with them. Here's my workout from today!

    Chest, Triceps, Abs
    5-7 reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets)
    140x6,6,6

    Barbell Bench Press 4 sets)
    155x7,7,7,7

    DB Fly 4 Sets) 90x8 100x7,7,7

    V Bar Cable pushdown 4 sets) 11x7,7,7,7

    Rope Pushdown 4 sets) 8x6,6,6,6

    V Up 3 sets) 10x7,7,7


    Also my sponsor and employer is having a pretty cool contest type promo going on. The more likes and shares our Facebook page gets, the better discounts and free supplements fans can get from MAN Sports. It will really help us build an audience and my new articles etc this year will be able to reach and help more people. I'd really appreciate anyone that's willing to just visit the page and "like" and/or share it so we can continue to grow and help more people!

    Top Supplements Online Facebook Page: https://www.facebook.com/pages/Top-S...1812104?ref=hl
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  15. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    Rest day today which is good since I have some pretty big things to do for TSO, however the past several days have been very good workouts! While I'm home I haven't had a good place to sit and work so I find myself sitting in less than optimal seats which has caused my lower back to be really tight. Nevertheless I'm making sure to foam roll and stretch out so I can stay fresh. Around 6pm est tonight we'll be post a giveaway contest on the Top Supplements Online Facebook page. Contestants get a chance to win a free MAN Sports Gameday pre-workout which is honestly my favorite pre-workout to date. Starting at 6pm all you have to do is visit the facebook page and you'll see the post with directions of how to win!

    TSO Facebook Page:https://www.facebook.com/pages/Top-S...ne/70291812104

    Saturday's Workout
    Back/Biceps/Traps

    5-7reps
    1-2 Minutes Rest

    Bent Barbell Row 4 sets)
    155x7,7,7,7

    Pull down 4 sets) 170x5,5,5,5

    Cable Row 4 sets) 150x5,5,5,6

    Deficit Deadlifts 2 sets) 250x8 265x8

    Smith Machine Shrugs 3 sets) 295x7,9,9

    DB Curl 4 sets) 70x6,6,6,6

    EZ Bar Preacher Curl 2 sets) 40x7,7

    One Arm Spider Hammer curl 2 sets)
    30x4 25x6


    Sunday Workout
    Chest/Triceps/Abs


    5-7 reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets)
    140x7,7,7

    Barbell Bench Press 4 sets)
    Audible- DB Bench 130x7,7,7,7
    *Last week BB Bench- 155x7,7,7,7*

    DB Fly 4 Sets) 110x5,5,5,5

    V Bar Cable pushdown 4 sets) 12x5,5 11x6,7

    Rope Pushdown 4 sets) 8x7,7,6,6

    Decline Oblique Crunch 3 sets) BWx7,7,7
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  16. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    Finally settled back in for the spring semester at UNCW! My training has been really good and I found out that this semster should be easier than last semester so I should be able to get a lot done for TSO and spend more time learning on my own about training, diet etc. Had my ortho appt yesterday and found out that I had "Internal Snapping Hip." This is good news as it means no surgery!! I just have to keep working my way into squatting at full strength. Lately I've been able to hit 90% of my 1RM with virtually no pain! I'm playing is safe but things are much better than they were!

    1/14 Leg Workout
    5-7 reps
    1-2 Minutes Rest

    Legs
    Squats 4 sets)
    210x5,5,5,

    Stiff leg deadlift 2 sets) Audible
    260x7,7

    Leg Ext. 4 sets) 170x7,7,7,7

    Leg curl 3 sets) 130x5,5,5

    Hip abductor machine 2 sets) 120x7,7

    Hip adductor machine 2 sets) 130x7,7

    1/15 Back, Traps, Biceps

    5-7reps
    1-2 Minutes Rest

    Bent Barbell Row 4 sets)
    170x6,6,6,7

    Neutral Grip Machine Pull down 4 sets)
    180x9 190x7,7,7

    Neutral Grip Machine Row 4 sets)
    130x7,7,7 150x7

    Deficit Deadlifts 2 sets) Audible- Chin Ups so my lower back could recover from the last few days.)
    Last Week: 275x6,6

    Smith Machine Shrugs 3 sets) (squeeze at top) 255x10 275x7,7

    DB Curl 4 sets) Audible 60x7,7,7,7
    Last week: full sets with 70lbs

    DB Preacher Curl 2 sets) 25x7,7

    One Arm Spider Hammer curl 2 sets)
    25x7,7
    Conflicting modification on January 15, 2014 at 1136 AM:
    5-7reps
    1-2 Minutes Rest

    Bent Barbell Row 4 sets)
    170x6,6,6,7

    Neutral Grip Machine Pull down 4 sets)
    180x9 190x7,7,7

    Neutral Grip Machine Row 4 sets)
    130x7,7,7 150x7

    Deficit Deadlifts 2 sets) Audible- Chin Ups so my lower back could recover from the last few days.)
    Last Week: 275x6,6

    Smith Machine Shrugs 3 sets) (squeeze at top) 255x10 275x7,7

    DB Curl 4 sets) Audible 60x7,7,7,7
    Last week: full sets with 70lbs

    DB Preacher Curl 2 sets) 25x7,7

    One Arm Spider Hammer curl 2 sets)
    25x7,7

    1/16 Chest, Triceps, Abs

    5-7 reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets) 150x6,5 140x7

    Barbell Bench Press 4 sets)
    165x6,6,6,6

    Machine Fly 4 Sets) 155x7,7,7,7

    V Bar Cable pushdown 4 sets)
    16x7,7,7,7

    Rope Pushdown 4 sets) 13x6,6,6,6

    Decline Oblique Crunch 3 sets)
    BWx10,10,10


    Since going to my Chiropractor last week, he suggested using a decline bench, and jacking it up using stairs or plates etc to allow me to decompress my back without using a pullup bar or inversion table. I now do this around twice per week for 10-12 minutes and it's been great for helping my back stay healthy and not feel so tight and cumbersome.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  17. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    So I just got my first feature on Muscle and Strength! I wrote a fun article laying out what training program I suggest for someone wanting to survive a hypothetical zombie apocalypse! It was a lot of fun to write, plus it's been amazing getting it on M&S! I would definitely appreciate if you all go and "like" the article to help me out (if you actually like it that is lol)

    http://www.**********************/wor...itioning-guide

    As far as my training, I'm taking a few days off before I start my next program. Unfortunately I've had a setback with my hip issue so I'm taking it easy until I can get more answers. It's getting really annoying but luckily I'm in the process of getting an appointment with a sports medicine ortho soon so hopefully they can help me finally fix this.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  18. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    I've had several good workouts this past week! I'm running the PBP program for a little bit longer before I switch programs. I've loved PBP so doing it a little longer isn't a bad thing at all lol. As for my hip, I finally got an appointment for this coming Wednesday in order to get a second opinion and hopefully get this thing figured out. In the mean time I'm just doing lunges and other movements that don't aggravate my hips surprisingly. Here's a leg workout from Friday! I was short on time so I decided to shorten the rest times to fit everything in, plus it's great for product more metabolic stress. It was a killer workout and the adding the lunged in for the first time in a while ripped me a new one lol.

    Legs/Delt
    5-7 reps
    1-2 Minutes Rest

    Legs
    Leg Press 4 sets) 360x10,10,10,10
    Audible Lunges 4 Sets) 120x8,8,8,8,8

    DB Stiff leg deadlift 2 sets) 190x10,10 (great sets. Don't go so low that you have to use too much lower back.)

    30 seconds rest intervals
    Unilateral Leg Ext. 4 sets) 50x10,10,10,12
    Last week: 70x9,9,9,9

    Lying Leg curl 3 sets) 95x10,10,10
    Last week: 115x8,8,8

    Hip abductor machine 2 sets) 115x10,10
    Last week: 130x7,7

    Hip adductor machine 2 sets) N/A Machine Out Of Order
    130x7,7

    Shoulders
    Standing Barbell Overhead Press 3 sets) 95x10,9,7

    Machine Lateral 3 sets) 75x10,10,10

    Cable Rear Fly 3 sets) 4x10,10,10


    Also anyone that's a fan of MTS Nutrition, Top Supplements Online is having a cool giveaway contest on our Facebook page! If you're interested in winning MTS Nutition's new meal replacement I suggest checking it out!!

    https://www.facebook.com/TopSupplementsOnline

    Name:  Contest Rules Image Final.jpg
Views: 13
Size:  118.6 KB
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  19. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    So after going to a second ortho I'm now in the process of getting an appointment to get an MRI on my hip so see if it's a tear or just a structural thing. I have to get dye injected into it so they can make sure even if it's a small tear so that sucks since I hate needles haha. Either way I'm looking forward to getting some answers and continuing to get back to 100%. I'm still hitting legs hard, just substituting other compound movements like lunges and a few press machines, and of course isolation movements. I can't complain much because I can at least still do plenty of movements to still keep making progress on my legs as I prepare to step back on stage in 2015.

    My workouts have been great despite my schedule being CRAZY stressful! Here's today's Chest/Triceps/Abs workout. I'm now back into a 10-15 rep ranges which is a nice change!

    10-15 Reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets) 110x15,15,

    Barbell Bench Press 4 sets)
    115x13,13,13,14

    Machine Fly 4 Sets) 115x15,15,15,12

    V Bar Cable pushdown 4 sets)
    13x15 12x15,15,15

    Rope Pushdown 4 sets)
    8x15 7x15,16

    Decline Crunch 3 sets) 45x15,15,15

    MISS (12 minutes)


    Also I've been undergoing another mini cut the past few weeks to get my weight back to what has been my sweet spot this growth season (187-189). Although it's hard to explain, when I first started this growth season my sweet spot was more around 180-185 so it's nice to see some quality improvements the past several months. I'm a FIRM believer in having mini cuts during long growth seasons. Along with keeping your metabolism on point and preventing excess weight gain, they have been amazing in teaching me more about how my body reacts to different macro adjustments and cardio additions. This will be a huge benefit when it comes time to diet for my next show since we'll have a much better idea of how to start off the cut.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  20. Registered User
    bfoley's Avatar
    Join Date
    Sep 2006
    Posts
    10
    Rep Power
    102

    Andrew,
    Overall, where the results you got from PBP what you expected ? Would you recommend this program to others ? Thanks.

    --Brian
  21. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    Definitely!!! I loved the program and definitely plan on doing it again. The amount of times per week I was able to hit each muscle group and still feel recovered and ready to rock through the program was great. I think it's very important to use a variety of rep ranges consistently so this program really addresses that and is a great balance.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  22. Registered User
    SeahawkMuscle's Avatar
    Stats
    5'11"  189 lbs.
    Join Date
    Jul 2013
    Location
    United States
    Posts
    73
    Rep Power
    52

    So I've been away from this forum for WAY too long To be honest, school and life just got hectic and I had to cut down on some of my social media for a while. Plus I've been doing some cool stuff with Top Supplements Online that's taken up some time as well.

    As for my progress, I FINALLYYYY got my MRI and results back and I don't have e tear in my hip labrum like we initially thought! I got lucky and just have to do some rehab and ease my way into squats again. It's so relieving to know I don't need surgery.

    As for rehabbing my hip, for now I have put box squats as my primary movement. These have been great to allow me to get back into squatting and get my motor development back. I plan to stick with these a little while and after each leg day, slowly easing into some light squats so I can keep tweaking my form and let my hips catch up in strength.

    I finally got to switch into a new program which I'm now doing the PHAT program made famous by Layne Norton. Only 1 day in but as it progresses I plan to keep you all updated on how it goes.

    Last but not least, I'm in the works of finalizing a huge discount code for Top Supplements Online! I'm doing my best to get the absolute best discount code possible so as soon as I can share that with you guys I'll definitely post it on here!I also plan on being a lot more consistent on here so I can finally interact more with all you!
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  •   

      
     

Similar Forum Threads

  1. 10 Week Journey to Diesel!!!
    By jbono731 in forum Supplement Logs
    Replies: 147
    Last Post: 04-17-2008, 11:44 PM
  2. simpleton's journey to *****town
    By simpleton in forum Workout Logs
    Replies: 18
    Last Post: 02-04-2008, 08:24 PM
  3. Journey to big numbers
    By Deadlift22693 in forum Workout Logs
    Replies: 2
    Last Post: 11-24-2007, 03:34 PM
  4. Replies: 7
    Last Post: 05-25-2004, 02:04 PM
  5. I hate to say it but, I had to Try T1-Pro.
    By chi_town in forum Anabolics
    Replies: 24
    Last Post: 05-20-2003, 06:54 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in

Content Relevant URLs by vBSEO ©2011, Crawlability, Inc.