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Vrotsos991
03-01-12, 12:23 am
My names Andy Vrotsos and i am 20 year old college student. Your probably wondering what the hell is Goody bye frodo? Growing up and in high school i got the nickname because i was the shortest out of my friends (5'6"). I road biked last year and had i hate the way my body looked at 150lbs. I will no longer be recognized because of my short statute, i will be recognized by the mass i will have gained.

This here is going to keep me motivated and keep me live a more larger and healthier life and put me in control of how I will look (there is no saying "the way i WANT to look". Nothing is given, everything is earned!)

Since October I been eating clean and lifting hard. Trying to bulk. I went from 150-184 today. Im a big fan of THE HOUSE so i gave his program a shot two weeks ago, and i am defiantly enjoying the pain, sweat, and growth!


Stay tuned for more!




Please lead me feedback, support me, and criticize the hell out of me. Everything helps!

Vrotsos991
03-01-12, 7:06 pm
Diet started 3/27/12

Meal1:
2cup of rasin brand
2 cups of milk
1 cup of yogurt
2 scoop of protien with 8oz of milk

Meal2:
6oz of fish
1cup rice

Meal3:
6oz of chicken
1cup rice

Meal4:
6oz of fish
1cup rice

Snack:
56grams of almonds

Meal5:
6oz of fish
1cup rice

Meal 6:
1 can of tuna
3tbs of mayo

Meal 7;
i protien shake 2 scoops with milk before bed



Any suggestions?

Vrotsos991
09-04-12, 11:47 am
So I forgot about this thread i started and figured it would be good to start tracking. Was doing Bill Star 5x5 from April to August. Took 4 weeks off to do conditioning work and let the joints heal. Yestarday (9/3/12) Jumped in the gym to begin a 5x3x1. Was a little dissapointed due to I was deadlifting 410x5 before i ended the 5x5. I was able to do 340x4. Lets hope my strength comes back fast!

C.Coronato
09-04-12, 2:01 pm
Welcome back bro. How is the diet now?

Vrotsos991
09-05-12, 2:32 pm
Welcome back bro. How is the diet now?

Thanks for asking bro. Diet did wonders. I am up to 193 today. Before and after pictures are night and day. I am still eating big and clean (with the occasional fried chicken and oatmeal cookies). Averaged at about 1 lb a week for a year. Pretty stoked, went to a family wedding this year and was constantly complemented on how much bigger i am!

Vrotsos991
09-05-12, 2:36 pm
Chest day of 531

3 sets of warm up
5 × 205
5 × 245
6 × 270
10x115 x 5 speed work

Bent Row
10x 115
10x135
10x155
10x175
10x185

Vrotsos991
09-05-12, 2:41 pm
Diet

Meal1:
1 cup of oats
5 turkey sausage pattys
56 grams of almonds

Meal2:
24g protien powder

Meal3:
6oz of chicken/beef/fish
2 cups of potatos
1-2 cups of veggies

Meal4:
6oz of chicken/beef/fish
2 cups of potatos
1-2 cups of veggies

Snack:
56grams of almonds

Meal5:
6oz chicken/beef/fish
2 cups of potatos/ rice/ noodles
1-2 cups of veggies1cup rice

Meal 6:
6oz chicken/beef/fish s
1-2 cups of veggies1cup rice

Meal 7;
24g protien shake


Supps:
Fish Oil
Fax Seed Oil
Multi Vitamen
BCAA
Green Tea Extract
ZMA

Vrotsos991
09-07-12, 4:01 pm
531 for legs

240x5
285x x5
315x10 (expected to hit only 6!)

deanna7272
09-07-12, 6:19 pm
Glad ya started to log again.... Much easier to follow, adjust, and compare...

Hope it's all good with you.... Sounds like you're on a mission!!!

Vrotsos991
09-07-12, 11:18 pm
Setting goals and try trying to reach!

Vrotsos991
09-08-12, 8:16 pm
Shoulders 531

shoulder press
135x5
150x5
170x3

Cleans
3 sets of 110 for 10 reps

5 sets of 10 rep pull ups

rainman
09-08-12, 8:50 pm
My names Andy Vrotsos and i am 20 year old college student. Your probably wondering what the hell is Goody bye frodo? Growing up and in high school i got the nickname because i was the shortest out of my friends (5'6").
You should try getting called the Rainman!

Really liking your Journey so far. The diet info is a good touch and there are some strong lifts in there too. Coming from a cycling background myself, although mountain biking, I'll be following this one for sure. I'll always be a cyclist at heart, but staying at a static 175-180lb for about 9 months, I decided to drop down to a couple of days a week for off road hacking and preserve some of those calories for mass. I've got my eye on a new frame at the moment though, so this may not last...

Vrotsos991
09-10-12, 10:05 am
You should try getting called the Rainman!

Really liking your Journey so far. The diet info is a good touch and there are some strong lifts in there too. Coming from a cycling background myself, although mountain biking, I'll be following this one for sure. I'll always be a cyclist at heart, but staying at a static 175-180lb for about 9 months, I decided to drop down to a couple of days a week for off road hacking and preserve some of those calories for mass. I've got my eye on a new frame at the moment though, so this may not last...

Thanks man. Ya it was hard for me to walk away from cycling, but due to Ohio weather, school and work, it was really hard to be able to get the hours in on the saddle for every weak. I was no longer able to be competitive, so I had to find a new way of being competitive. Also, the amount of money I was dropping on cycling got pretty crazy. Good luck with the new frame, new components are always a blast!

Vrotsos991
09-10-12, 1:54 pm
So this weekend i did not eat enough calories. No excuses....

Today was back day for the 531..

5 × 160
5 × 200
3 × 240
3 × 280
3 × 320
3 × 365
1x 385
Noticed that my strength is coming back fast. Grip strength is deffinitly there. Noticed I am becoming more explosive on my deads. Tried ripptoes style last week and was not comfortable with it, went back to my original style. Confidence and muscle memory still building back up to the +400lb reps. Taking it slow and not jumping weight to fast. Really excited to break into the 400's soon and begin focusing on reaching the 10 plates instead of 8 plates

Short axle deads (improve grip and form)
10 × 120
10 × 120
10 × 120
10 × 120
10 × 120

Box Jumps
4 sets of 10

Hanging leg raises:
4 sets of 15 rerps

sitting on a 12" box jumping to a flat bench (no high boxes at this gym)

Vrotsos991
09-12-12, 2:48 pm
Chest day 531

Bench
5x130
5x160
3x190
3x225
6x285

5 sets of 10x115

Bent Row

10x135
10x155
10x175
10x185
10x205


Forgetting about how taxing the 531 can be on the CNS. Still looking for implements to begin the strongman event training

Vrotsos991
09-14-12, 3:47 pm
Squat day
5*155
5*190
3*230
3*265
3*305
3+*350 hit 5 reps

5 sets of 5*135 squat

Cleans
10*95
10*115
10*135
10*145
Going heavy next week.

Leg curl
10*70
10*80
10*90
10*100
10*100
10*100

Vrotsos991
09-14-12, 3:50 pm
Feel my strength coming back fast.

Vrotsos991
09-15-12, 4:57 pm
standing shoulder press. From the chest
2*80
5*100
3*120
3*140
3*160
3*175

5 sets of 10*85

Pull ups
5 sets of 10 reps

Vrotsos991
09-17-12, 1:42 pm
back

deads 5x160
5x200
3x240
5x300
3x340
6x385 (goal was to do 1, strength is coming back fast)

5 sets of 10x stubby axle with 110 loaded

weighted abbs
5 sets of 45x15

Vrotsos991
09-19-12, 2:08 pm
Chest

Bench
5x130
5x160
3x190
5x240
3x270
2x300

5 sets of
10x115

Bent Row

10x155
10x175
10x195
10x225
5x245

Vrotsos991
09-22-12, 9:55 am
Friday Squat

5x135
5x185
5x225
5x275
3x315
4x360
5 sets of 10x135

Barbell Lunges

10x55
10x95
10x115

Hack Squat

10x270
10x270

Vrotsos991
09-22-12, 6:42 pm
Shoulder

Shoulder press
50*bar
5*65
5*85
5*135
5*150
5*165

5 sets of Stubby bar 10*100

Pullup s
5 sets of 10 reps

Vrotsos991
09-24-12, 9:40 pm
Deload week, pretty boring. Will be uploading info next week

Vrotsos991
10-01-12, 12:19 pm
5 reps of
Squat
179
224
268
313
358
Bench
143
179
214
250
286
Bent Row
126
157
188
220
251

Vrotsos991
10-04-12, 2:14 pm
legs

squat
10x135
10x225
10x275
10x315

legcurl
10x90
10x100
10x110
10x120

Hack Squat
10x90
10x90
10x90
10x90

Setup Ups
10x75
10x75
10x75
10x75

Leg Ext

10x170
10x180
10x200
10x210

Calf Raise

50x50
50x50
50x50
50x50

Vrotsos991
10-15-12, 3:40 pm
Deads
5x 135,225,315,335,365,375
Wide Pull down
12x110,130,150

Close pull down
12x110,117,125

Bent row
12x135,135

D.B. Row
12x65,65

D.B. Pull Over
12x65,70,75,80

Back Ext
12x65,65,65,65

Vrotsos991
10-22-12, 7:55 pm
Poor college student no cash. So no strongman Gear. Will be graduating in December so hopefully then.

Got a lifting partner. Buddy of mine fell of the lifting wagon two years ago. After doing it for 6 years. Nice change of Pace. We push each other to the limits which is making my muscles more sore than ever!

Vrotsos991
10-27-12, 10:51 am
Pulled my hamstring. Taking it easy for this upcoming week. Getting harder to get get my lifting partner to push it. May stray off and begin the 531 when the hamstring does not hate me

Vrotsos991
10-28-12, 10:38 pm
Deads
5x 135,225,275,340,360,385
10x 225,225,225,225,225

3 sets up pull ups to failure

4 sets of weighted sit ups

Vrotsos991
10-29-12, 2:20 pm
Shoulder press
5x 80,95,125,145
2x165
10x115,115,115,115,115

Pull ups
5 sets of 10 reps

Vrotsos991
10-31-12, 3:35 pm
Bench

5x 125,165,185,230,255,275
10x185,185 (too light)

Incline
10x135,175,185

bent row
10X135,155,155,185,185

TRI PRESS
12X110,120,130

STRAIGHT CURL

8XBAR,55,65,85

Vrotsos991
11-03-12, 11:50 am
squat
5x175,220,265,285,330,375
10x255,255,255,255,255,255

Leg curl

10x100,100,100,100,100

Vrotsos991
11-04-12, 7:39 pm
Deads
5 × 185
5 × 230 []
3 × 275 []
3 × 365 []
3 × 385 []
3+ × 410[]
10 × 275 []
10 × 275 []

Straigt barbell cus
8x55,75,85,95

Hammer Curl
8x35,45,45

EZ Curl

8x 100x100x100x100

Wegihted sit ups
5 sets 10x45

Vrotsos991
11-05-12, 1:26 pm
overhead press
5x80,90,100
3x155,165,165
10x115,115,115,115.95

side lat
10x30,30,30

Shrug
10x135,225,315,405

Pull ups
5 sets of 10 reps

Vrotsos991
11-07-12, 3:32 pm
bench
5x125,155,185
3x250,275,
2x295

10x185,185,185,155,155

Bent row
10x135,155,175,185,185

Tri ext
10x110,120,130

Vrotsos991
11-08-12, 11:56 pm
Squat
5x185,225,285
3x345,365,395
5 sets 10x225

Leg curl 5 set 10x110

Vrotsos991
11-21-12, 4:53 pm
Clean press
5x95
5x105
5x115
4x135
3x145
2x155
2x165
1x175

Db shoulder press
10x55,60,65,70,75

Shrug
10x135,225,315

Incline walk 15 degree 4mphnfor 20


Swam past 2 days for 30 mins each

Vrotsos991
11-25-12, 8:48 pm
dead

5x135,225,275,315,375
1x405,415
425 fail

2in deficit 10x225,225,225,275,315

weighted abs
10x45,45,45,55,55

Vrotsos991
11-27-12, 4:19 pm
Was 200 two weeks ago. Down to 191 today.

Vrotsos991
08-02-13, 5:48 pm
Forgot about posting on here for a while. So this past week

Chest
worked up 280x5
speed word 150x2 8 sets

squat
355 x 5

box squat
200x2 10 sets

Deads
375x10

Press
160 x5

Vrotsos991
08-02-13, 5:52 pm
Forgot to add, im at 193. Moved across the country and my job had me traveling every other week up til now.

Vrotsos991
11-28-13, 12:30 am
5 × 155 [45,10]
5 × 190 [45,25,2.5]
3 × 230 [45,45,2.5]
3 × 270 [45,45,10,5,5,2.5]
3 × 305 [45,45,35,5]
3 × 345 [45,45,45,10,5]
3 × 305 [45,45,35,5]
3+ × 270 [45,45,10,5,5,2.5]
good morning
10 × 135
10 × 185
10 × 205
10 × 245
bent over rows db
10 × 90
10 × 90
10 × 100
10 × 100
leg curls
12 × 130
12 × 130
12 × 130
12 × 130

BOX JUMPS
4 SETS OF 10 REPS

deanna7272
11-28-13, 12:50 am
Happy Turkey Day Andrew!! Hope all is well!!

Vrotsos991
11-28-13, 8:02 pm
Hey! Happy turkey day to you too! I am doing very well. Moving to Florida in a few weeks for a job promotion.

Hows everything been?

deanna7272
11-28-13, 9:09 pm
Hey! Happy turkey day to you too! I am doing very well. Moving to Florida in a few weeks for a job promotion.

Hows everything been?

I saw thaton your ther post... That's awesome!!!

Things are good here... Same old, you know... Bodey's up at Cabela's running a long tail (been there 3 years now) still training as hard as ever... Me, I'm still teaching, coaching, and training... You know nothing much changes around here...lol

Vrotsos991
11-29-13, 8:02 pm
I saw thaton your ther post... That's awesome!!!

Things are good here... Same old, you know... Bodey's up at Cabela's running a long tail (been there 3 years now) still training as hard as ever... Me, I'm still teaching, coaching, and training... You know nothing much changes around here...lol

Thats what is cool about back home, nothing changes. Thats awesome to hear training is going great! Hopefully i can see you guys when i swing into town next

Vrotsos991
11-29-13, 8:05 pm
standing shoulder press
3xbar, 65,95,135,155,175
10x115,115,115,115

DB shoulder press
10x45,55,65,75

barbell curl
10x80,90,100,110

SIde raise
10x35,35,35,35

Shrug
10x225,275,315,365,405