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Natural Bodybuilder Andrew Pardue's Log10989

SeahawkMuscle private msg quote post Address this user
Since I'm in the midst of a mini cut Cliff decided it was a good time for a new set of progress pics. I'm posting some of them on here, this was the first time I've been truly excited after seeing my progress pictures, my chest and arms are making some progress which along with my shoulders are my weakest areas so that's really awesome to see! More work to do this year in preparation for the stage in 2015! This is 188.8lbs and ~16.6% BF(via DEXA Scan through my university). inb4 pale and child boxers





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Eat2Trainn247 private msg quote post Address this user
You have definitely been on quite the journey with all of these hip issues but its great to see things are making a turn for the best and that you've stayed so positive throughout!

Keep at it and remember that long-term goal!
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SeahawkMuscle private msg quote post Address this user
Quote:
Originally Posted by Eat2Trainn247
You have definitely been on quite the journey with all of these hip issues but its great to see things are making a turn for the best and that you've stayed so positive throughout!

Keep at it and remember that long-term goal!


Thanks brotha! I'm definitely feeling better, I need to get an alignment by my chiro soon and then I'll finally be feeling back to 100%!
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SeahawkMuscle private msg quote post Address this user
Here's the workout from today! So far I'm really liking the PHAT program.

Hypertrophy Chest and Arms
Pressing Power Exercise speed work: Flat dumbbell presses 6 sets of 3 reps with 65-70% of normal 3-5 rep max)
70x3,3,3,3,3,3

Hypertrophy pressing movement: Incline dumbbell presses 3 sets of 8-12 reps)
120x10,10,10

Hypertrophy pressing movement: Machine chest press 3 sets of 12-15 reps) 100x15,15,15

Hypertrophy fly movement: Incline cable flyes 2 sets of 15-20 reps) 10x15,16

Hypertrophy curling exercise: Cambered bar preacher curls 3 sets of 8-12 reps)
40x10,10,10

Hypertrophy curling exercise: Dumbbell concentration curls 2 sets of 12-15 reps)
15x15,15

Hypertrophy curling exercise: Spider curls 2 sets of 15-20 reps) 15x17,17

Hypertrophy extension exercise: Seated tricep extension with cambered bar 3 sets of 8-12 reps) 60x12,12,12

Hypertrophy extension exercise: Rope Pushdowns 2 sets of 12-15 reps)
10x12 9x13

Hypertrophy extension exercise: Cable kickbacks 2 sets of 15-20 reps) 2x17,15
Post 204 IP   flag post
SeahawkMuscle private msg quote post Address this user
I was finally happy to be over the hip issues and working my way into squatting with box squats. anndddddd now I'm having to take time off from squats AND deadlifts due to a back issue I'm having now. Got an alignment from the chiropractor today and am taking this week to see if I get lucky and it heals fast. There's a chance I have a stress fracture in my lower spine which will of course suck bad. It's been a rough last 5-6 months but I'm just continuing to work around it and keep on plugging away. Here's today's back and shoulder hypertrophy day.

Pulling Power Exercise speed work: Pendlay rows 6 sets of 3 reps with 65-70% of normal 3-5 rep max)
120x3,3,3,3,3,3 (Had to be really careful here due to the back issues, luckily since it's speed work the load isn't very heavy compared to my power day.)

LAST TO SET FAIL
Hypertrophy pulling movement: Rack chins 3 sets of 8-12 reps) BWx11,11,11.5

Hypertrophy pulling movement: Seated hammer strength row 3 sets of 8-12
reps) 210x12 230x12 240x20
(240 next week)

Hypertrophy pulling movement: Dumbbell rows against an incline bench 2 sets of 12-15 reps) 110x15,18

Hypertrophy pulling movement: Close grip pulldowns 2 sets of 15-20 reps)
120x20,22

Hypertrophy shoulder movement: Standing Barbell Press 3 sets of 8-12 reps) 70x14,14,15
(80 next week)

Hypertrophy shoulder movement: Upright rows 2 sets of 12-15 reps)
70x15,15

Hypertrophy shoulder movement: Unilateral Side lateral raises with cables
3 sets of 12-20 reps) 30x16,16,16
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SeahawkMuscle private msg quote post Address this user
So today was the first day in over 5 months I've been able to do a normal BB squat! 185 5x5 didn't feel heavy per se, but I was really tight in my hips, and also my lower back since I'm still battling an injury there. I'm also having to play around with my form to better suite my hip structure and avoid more hip problems down the road. Deadlifts are a mess due to my lower back issues as well so I'm having to keep it safe and light for now.

It's frustrating, slow progressing, and painful but things are slowly getting better and I really can't complain. I'm alive and relatively health which is all I can ask for!

Lower body power day 3/26/14
Pressing Power Movement: Squats
5 sets of 3-5 reps) 185x5,5,5,5

Pulling Power Movement: Deadlifts 5 sets of 3-5 reps) Audible
255x4,4,4,4,4

Assistance Hip movement: Hip abduction 2 sets of 6-10 reps each)
150x8,8

Assistance Hip movement: Hip adduction 2 sets of 6-10 reps each)
140x10,10
Assistance extension movement: Unilateral Leg extensions
2 sets of 6-10 reps) 80x10,10

Assistance pulling/curling movement: Seated Leg Curl 2 sets of 6-10 reps)
100x8,8

Auxiliary calf movement: Unilateral standing calf raise 3 sets of 6-10 reps)
(1 min rest) 60x10,10,10

Auxiliary calf movement:Seated calf raise 2 sets of 6-10 reps)
110x10,10
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Hamer93 private msg quote post Address this user
How long you been on phat?
Post 207 IP   flag post
SeahawkMuscle private msg quote post Address this user
Quote:
Originally Posted by Hamer93
How long you been on phat?
Just over two weeks. Due to my injuries I've had to alter it a little bit but I do like it so far! I'll try to give more thoughts on it as I'm able to ease back to normal into squats and deadlifts.
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SeahawkMuscle private msg quote post Address this user
So far this week I have felt MUCH improved! My back seems to be making good progress and my sleep is getting better as I've had to force myself to stop working a bit earlier at night so I can actually get sleepy and get enough rest. As expected I'm feeling a LOT better because of it and also am being more productive.

I feel very honored to have my most recent article now published on the Core Nutritionals website! I personally know and am very close with several people within this company, and trust them and their products 100% so it's awesome to have my name connected to the site now! It's about stress and its effects on physique athletes, which I think many people could benefit from reading so please feel free to check it out and show some love : ) It's under a very good coach and friend, Cliff Wilson's blog section so be sure to check out more of his work as well!

Stress and the Physique Athlete
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ATN_Coaching private msg quote post Address this user
FINALLY crotch shots mmmmmmmmm!!!

HAHAHAA solid work kid long term progression is from long term consistencies, the steady turtle will always out beat the fastest hare.!
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SeahawkMuscle private msg quote post Address this user
Quote:
Originally Posted by ATN_Coaching
FINALLY crotch shots mmmmmmmmm!!!

HAHAHAA solid work kid long term progression is from long term consistencies, the steady turtle will always out beat the fastest hare.!


Just taking a note from you and grinding out each day!!
Post 211 IP   flag post
SeahawkMuscle private msg quote post Address this user
I'M BACK! This week was the first week in over 5 months I was actually able to squat PAIN FREE! I'm having to start really light to allow my core/hips etc rehab and get used to baring weight but I'm SO psyched. Lower back is much improved and by messing around with my squat stance I've been able to start finding what will work best for my hip structure.My sleep has been a little better as well which has shown big time during the day. I had a few days this week I felt a bit out of it but nothing major. Along with today's workout I'm also posting a few more progress pics. These are from last night, weighing 185.4lbs and near the end of this mini cut.

High rep leg day
Lower Body Power Exercise speed work: Squats 6 sets of 3 reps with 65-70% of normal 3-5 rep max)
115x3,3,3,3,3,3

Fail on last sets
Hypertrophy pressing movement: Front Squats 3 sets of 8-12 reps) 135x9,9,9

Hypertrophy extension movement: Unilateral Leg extensions 4 sets of 15-20 reps)
50x17,17,17,17

Hypertrophy pulling movement: BB Hip Thrusts 4 sets of 8-12 reps)
185x12,12,12,

Hypertrophy curling movement: Lying leg curls 3 sets of 12-15 reps)
105x12,12,15

Hypertrophy curling movement: Seated leg curls 2 sets of 15-20 reps) 60x16,20

Hypertrophy calf movement: Machine standing calf raises 4 sets of 10-15 reps)
340x13,13,13,15

Hypertrophy calf movement: Seated calf raises 3 sets of 15-20 reps) 75x20,17,17



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FiremanSi private msg quote post Address this user
I really TRY to keep up with this log but i find the post can be a bit tedious... i reckon shorten u exercise descriptions to abbreviations and if someone asks u can tell them what the mean...
And who doens't love bullet points and BOLD TEXT.

Cause i wanna get involved here i'm thinkin ur doing great stuff and not enough people know it. get me ??
Post 213 IP   flag post
SeahawkMuscle private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
I really TRY to keep up with this log but i find the post can be a bit tedious... i reckon shorten u exercise descriptions to abbreviations and if someone asks u can tell them what the mean...
And who doens't love bullet points and BOLD TEXT.

Cause i wanna get involved here i'm thinkin ur doing great stuff and not enough people know it. get me ??


You think most people prefer more brief posts? In that case thanks for the advice because I'll definitely tighten them up and save times for myself and you guys lol I do always feel like I'm writing a novel which is why I only post 1-2 a week.
Post 214 IP   flag post
mattd534 private msg quote post Address this user
Quote:
Originally Posted by SeahawkMuscle
I'M BACK! This week was the first week in over 5 months I was actually able to squat PAIN FREE! I'm having to start really light to allow my core/hips etc rehab and get used to baring weight but I'm SO psyched. Lower back is much improved and by messing around with my squat stance I've been able to start finding what will work best for my hip structure.My sleep has been a little better as well which has shown big time during the day. I had a few days this week I felt a bit out of it but nothing major. Along with today's workout I'm also posting a few more progress pics. These are from last night, weighing 185.4lbs and near the end of this mini cut.

High rep leg day
Lower Body Power Exercise speed work: Squats 6 sets of 3 reps with 65-70% of normal 3-5 rep max)
115x3,3,3,3,3,3

Fail on last sets
Hypertrophy pressing movement: Front Squats 3 sets of 8-12 reps) 135x9,9,9

Hypertrophy extension movement: Unilateral Leg extensions 4 sets of 15-20 reps)
50x17,17,17,17

Hypertrophy pulling movement: BB Hip Thrusts 4 sets of 8-12 reps)
185x12,12,12,

Hypertrophy curling movement: Lying leg curls 3 sets of 12-15 reps)
105x12,12,15

Hypertrophy curling movement: Seated leg curls 2 sets of 15-20 reps) 60x16,20

Hypertrophy calf movement: Machine standing calf raises 4 sets of 10-15 reps)
340x13,13,13,15

Hypertrophy calf movement: Seated calf raises 3 sets of 15-20 reps) 75x20,17,17






Looking big dude!!! Great work mirin the quads
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ATN_Coaching private msg quote post Address this user
I just want more chubby undy shots thats all
Post 216 IP   flag post
SeahawkMuscle private msg quote post Address this user
Quote:
Originally Posted by ATN_Coaching
I just want more chubby undy shots thats all


I have to give the people what they want...so stay tuned RJ
Post 217 IP   flag post
SeahawkMuscle private msg quote post Address this user
Squats yesterday felt AMAZING! Deadlifting still doesn't feel great but my backs definitely much better. Workouts are great and I'm feeling good as I am finishing up my mini cut.

Current Weekly Cardio:(2) HIIT 12 minutes, (1) MISS 12 minutes

Today's workout: Back and Shoulders
Pendlay Speed Rows 6 sets of 3 reps with 65-70% of normal 3-5 rep max)
130x3,3,3,3,3,3

LAST SET SHY OF FAIL
Rack chins 3 sets of 8-12 reps)
BWx12,12,12

Seated hammer strength row 3 sets of 8-12
reps) 270x12,12,12

Dumbbell rows against an incline bench 2 sets of 12-15 reps)
140x14,15

Close grip pulldowns 2 sets of 15-20 reps)
140x20,20

Standing Barbell Press 3 sets of 8-12 reps) 80x12,12,12

DB Upright rows 2 sets of 12-15 reps)
70x15,15

Unilateral Side lateral raises with cables
3 sets of 12-20 reps) 30x20,20,20
Post 218 IP   flag post
FiremanSi private msg quote post Address this user
@SeahawkMuscle why the mini cut ??
Post 219 IP   flag post
SeahawkMuscle private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
@SeahawkMuscle why the mini cut ??


Just keeping my weight around a more optimal range. At this point Cliff(coach) and I have been able to identify what weight range tends to be best for me in the offseason, so every so often after we've been working my calories up to the top end of my range we'll cut a little to get my weight back down, then slowly work calories up again.

Plus at this point I've midway through a 2 year growth season so it gave us a chance to see where I'm currently at!
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SeahawkMuscle private msg quote post Address this user
Saturday's Workout: Chest, Arms
Pressing Power Exercise speed work: BB presses 6 sets of 3 reps with 65-70% of normal 3-5 rep max)
135x3,3,3,3,3,3

1 Shy of Fail Last Set
Hypertrophy pressing movement: Incline dumbbell presses 3 sets of 8-12 reps)
120x10,10,10

Hypertrophy pressing movement: Machine chest press 3 sets of 12-15 reps) 115x15,15,15

Hypertrophy fly movement: Incline cable flyes 2 sets of 15-20 reps) 12x15,16

Hypertrophy curling exercise: Cambered bar preacher curls 3 sets of 8-12 reps)
50x9,9,10

Hypertrophy curling exercise: Dumbbell concentration curls 2 sets of 12-15 reps)
25x15,15

Hypertrophy curling exercise: Spider curls 2 sets of 15-20 reps) 20x16,16

Hypertrophy extension exercise: Standing Rope Extensions 3 sets of 8-12 reps) 11x12,12,12

Hypertrophy extension exercise: Rope Pushdowns 2 sets of 12-15 reps)
9x15,15,15

Hypertrophy extension exercise: DB kickbacks 2 sets of 15-20 reps)
10x20,20
Post 221 IP   flag post
SeahawkMuscle private msg quote post Address this user
Although I'm having to still squat and deadlift relatively light I'm feeling MUCH better and continually able to improve my squat and deadlift form while rehabbing my injuries!

Today: Lower Body Powder Day

Pressing Power Movement: Squats
5 sets of 3-5 reps) 205x4,4,4,4,4

Pulling Power Movement: Deadlifts 5 sets of 3-5 reps) 225x4,4,4,4,4

Assistance Hip movement: Hip abduction 2 sets of 6-10 reps each) 155x10,10

Assistance Hip movement: Hip adduction 2 sets of 6-10 reps each)145x9,8

Assistance extension movement: Unilateral Leg extensions
2 sets of 6-10 reps) 95x8,8

Assistance pulling/curling movement: Seated Leg Curl 2 sets of 6-10 reps)
115x10,10

Auxiliary calf movement: Unilateral standing calf raise 3 sets of 6-10 reps)
(1 min rest) 85x10,10

Auxiliary calf movement:Seated calf raise 2 sets of 6-10 reps)
140x10,10
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SeahawkMuscle private msg quote post Address this user
Had an amazing Easter break and got some much needed R&R, now back to the grind as finals approach! Getting ahead on my work because this weekend I'll be attending the ANBF Virginia Natural Pro/Am and Blue Ridge Fitness Festival! Be hanging out with MTS Nutrition CEO Marc Lobliner, ANBF President Kent Bierly, and some other cool people. Ready to soak up as much knowledge and advice as I possibly can this weekend, oh and we get to stay at a lake house ; )

As for training I'm feeling great this week and finally getting into heavier weights on my squats/deads!
Post 223 IP   flag post
SeahawkMuscle private msg quote post Address this user
Had a killer weekend with the ANBF crew! Just came back tired and now I'm swamped prepping for finals that start this week so needless to say things are busy, BUT training is good and energy levels are still solid!

Yesterday's workout (4/28)
Upper Body Power Day


Week 2 5x5 with 83% of max
(205)
Pulling Power Movement: Pendlay rows
5 sets of 3-5 reps) 170x5,5,5,5,5

(215 max)
Pressing Power Movement: Barbell Bench Presses 5 sets of 3-5 reps)
180x5,4 170x5,5,5 (Felt wiped out from this weekend and my pressed are typically first to go)

Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps) 20x6 10x7

Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps) 25x10,9

Assistance pressing movement: Weighted dips 2 sets of 6-10 reps)
35x9,9

Assistance pressing movement: Standing BB shoulder presses 3 sets of 6-10 reps) 90x10,8,8

Auxiliary curling movement: EZ Close Grip Preacher 3 sets of 6-10 reps)
40x6,6,6

Auxiliary extension movement: Close Grip Bench 3 sets of 6-10 reps)
115x10,10,10
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SeahawkMuscle private msg quote post Address this user
So preparing for finals along with everything else going on, I ended up running myself into the ground big time, leaving me feeling like I've been hit by a bus for about the past 5-6 days. Finally finishing up finals with just one more tomorrow, slowing getting my energy back up. Thank God for pre-workout last week lol Never the less my workouts have still been pretty solid and I can finally get some rest now!
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mattd534 private msg quote post Address this user

feel the pain dude
Post 226 IP   flag post
ATN_Coaching private msg quote post Address this user
See you next weekend skinny!
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GrizzlyBerg private msg quote post Address this user
@SeahawkMuscle pleasure meeting you today
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340617 228 28
destitute