Andy's 2011 Log
 

Here it is, the 2011 log. Home of no compromising and busting ass day in and day out to reach my goals for 2011.

Goals

1) Lower body weight to 165
2) Increase LBM to 170. Currently at 160
3) Raise Squat, Deadlift, and Bench PR's.

Goal Squat Deadlift and Bench Press Numbers
Squat: 400
Deadlift: 425
Bench Press: 275

Until further notice, I will be running the M.A.S.S. System from the Encyclopedia of Modern Bodybuilding. The program is about 3 months long and I will complete it and see if I like it enough to repeat it. I know it is meant for adding mass and I am currently cutting, but a set program will help me see the progression in the weight that I am using and hopefully I will add a little muscle during this cut.

Pull Day #1

Deadlifts
225 X 6
225 X 6
225 X 2 (10 second static hold on each rep)

BB Rows
135 X 8
155 X 8
135 X 8

DB Rows
80 X 8
80 X 8
80 X 8

Lat Pull Downs
130 X 8
130 X 8
130 X 8

BB Curls
65 X 8
75 X 8
65 X 8

Machine Crunches
100 X 8
120 X 8
120 X 8
120 X 8

Notes
Good workout today. Just the very basics. All the weight felt good and I plan on moving all the weight up next week. I hope I see steady progression in weight while on the program while at the same time watching the weight on the scale go down. Only time will tell. Until then, I will bust it every day.

Lots of volume andy! Great smashing! Good luck with your goals, theyre absolutely achievable! Whats your current 3 best lifts?

Thanks Swede, I'm just trying to keep it realistic

Squat: 315
Deadlift: 375
Bench Press: 235

Thats great numbers andy, keep hunting the 400's!

1100 pound club here I come!

Best of luck Andy. I'll have to read up on this program.

It is pretty much the heavy basics. Nothing fancy. Just get the job one.

Push Day #1

Bench
155 X 8
185 X 4 drop 135 X 4
185 X 6 drop 135 X 2

Incline DB Bench
50 X 8
63 X 8 (PR)
63 X 8

Dips
BW X 8
BW X 8
BW X 8

Seated Military Press
95 X 8
95 X 8
105 X 8

EZ-Bar Upright Rows (I think the bar weighs 15 so that is how I'm calculating the weight)
65 X 8
85 X 8
85 X 8

DB Lateral Raises
22 X 8
22 X 8
22 X 8

Skulcrushers
60 X 8
70 X 8
60 X 8

DB Overhead Triceps Extension
63 X 8
63 X 8
63 X 8

Notes
This workout was a killer. I was feeling after the first 2 exercises. I gave it my all on every set and by the end my body was screaming at me. It felt like a ton of volume and I liked the change from just working one body part. No other way to sum this up than by saying it was an awesome workout.

Squats
225 X 8
185 X 8
205 X 8

Leg Press
135 each side X 8
180 each side X 8
225 each side X 8

Leg Extensions
150 X 8
160 X 8
170 X 8

SLDL
135 X 8
185 X 8
185 X 8

Laying Leg Curls
150 X 8
150 X 8
150 X 8

Standing Calf Raise
300 X 8
400 X 8
400 X 8

Notes
Today's workout was alright at best. Squats were not my friend. My knee is hurting and 225 felt like a ton of weight. Besides that, everything was good. But the squats ruined it for me.