Andy's 2011 Log

[andys_trim]

Leg Press All weight is without the weight of the sled because I don't knw how much it weighs.

90 X 20
180 X 10
270 X 10
360 X 8
450 X 6 (PR)

Laying Leg Press. All weight is without the weight of the sled because I don't knw how much it weighs.

90 X 12
180 X 8
180 X 8

Seated Leg Curls
140 X 10
160 X 10
180 X 8
200 X 6

SLDL
135 X 6
135 X 8
185 X 8

Leg Extensions
110 X 12
150 X 8

Standing Calf Raises
300 X 12
300 X 12
300 X 12

10 Minutes on Elliptical

Notes
This was an awesome workout for not squatting at all. By the time I got to SLDL my legs were destroyed and I wanted just wanted to sit. All of this, including cardio, took less than 45 minutes. Weight is still stuck at 199. I'm very frustrated.

[andys_trim]

This workout was from the THT Program Ripper posted yesterday.

Bench
135 X 12

DB Flyes
22 X 12

DB Flyes
22 X 12
Super Set With
BB Bench
135 X 10

DB Flyes
25 X 10
Super Set With
BB Bench
135 X 8

Weighted Decline Sit Ups
BW+25 X 10
BW+25 X 10
BW+25 X 10

Leg Raises
3 sets of 8

13 minutes on Elliptical

Notes
Like I said earlier, this is from the THT Program and it was hard. There is like 0 volume but the point is to try to train until positive failure on every single set. I failed to do this on the first set of BB Bench and the first set of DB Flyes. But when they were a super set, I definitely did it. I wish there was a little more volume just because I like to lift, but it is probably unnecessary.

On the bad side. I am definitely getting sick but I won't miss a workout. The sickness will just make it a little harder. Even missing 1 workout is too much for me.

[strkout35]

nice workout. as you said theres definitely not much volume but the intensity is really high. good luck with it

[andys_trim]

Maybe I'll tweak it a little to add more volume. I just want to combine things I like and come up with my own workouts that actually work.

[rippednmichigan]

Nice!!! Can't wait to see what you come up with. Numbers are looking good man.

[andys_trim]

I'm going to stick to the basic outline of the THT Program but maybe add in 1 or 2 low rep sets on the main lifts just to try and keep strength up during the cut.

[andys_trim]

Smith Machine Military Press
95 X 15
115 X 10
155 X 8

Smith Machine Military Press
135 X 8
Super Set With
DB Lateral Raise
22 X 8

Smith Machine Military Press
135 X 8
Super Set With
DB Lateral Raise
22 X 8

Smith Machine Military Press
155 X 8

Shrugs
225 X 10
Super Set With
Upright Rows
65 X 10

Shrugs
275 X 10
Super Set With
Upright Rows
65 X 10

Shrugs
225 X 10
Super Set With
Upright Rows
65 X 10

Reverse Pec Dec Flyes
105 X 8
105 X 8
90 X 10

10 minutes on Elliptical

Notes
First day back in the gym after 4 days of being sick and this was an awesome workout. Basically was the Shoulder Day from the THT Program but I added a few sets on military press and added in the flyes. My shoulders are still burning.

[BendtheBar]

Glad to hear the workout went well. I'm taking off today because of flu myself.

[andys_trim]

I didn't have the flu. Just some fast moving virus. I had a super high fever that burned it out I guess.

[andys_trim]

Woke up this morning and my lats are realy sore, after a shoulder day