View Full Version : Alec's Journal

07-16-2008, 04:49 PM

Flat Barbell Bench: 135x 8, 155x 8, 185x 5,4
Incline Dumbell Bench: 50x 8,6,4
Dumbell Fly: 25x 8,7,6
Overhead Press: 75x 8, 80x 6,5,4
Lateral Raise: 20x 8,8,8,8
Curl Bar Skullcrusher: 70x 8,6,6
Seated Dumbell Overhead Extension: 40x 8,8,8
Tricep Pushdown: 50x 7, 40x 7

07-17-2008, 06:51 PM

Pullups: 8,6,4,3
Barbell Row: 155x 6, 140x 8,7,6
Cable Row: 120x 9,8,8
Shrugs: 85x 8,7,7
Upright Row: 55x 9, 60x 8, 65x 7
Dumbell Curl: 30x 7, 25x 7,6
Preacher Curl: 50x 7, 45x 7,7

07-18-2008, 11:20 AM

Squats: Barx 10, 95x 8, 135x 7, 185x 3, 165x 3
SLDL: 135x 8, 165x 8,7
Seated Calf: 90x 15, 15, 15?
Standing Calf: 160x 12, 12, 12?

Hadnt lifted legs in a very long time, just getting back into it therefore i went light on weights to make sure my form was impeccable.

07-21-2008, 01:55 PM

Bench: 135x 10, 155x 8, 185x 4,4
Incline Dumbell Bench: 50x 8,7,6
Machine Fly: 50x 8,8
OH Press: 80x 9,7,5,5
Lateral Raise: 20x 8,8,8
Curl Bar Skullcrusher: 70x 8,6,6
OH Skull: 45x 7,7,7

Only had 4 hours the sleep the previous night, so it was a good workout considering.

07-23-2008, 02:13 PM

Cable Pulldowns: 130x 10,9,7,7
Chest Supported Row: 70x 7,7,7
Cable Row: 120x 10,9,9,8
Shrugs: 130x 10,10,10
Upright Row: 60x 10, 65x 9, 70x 8
Dumbell Curl: 25x 8,7,6
Preacher: 50x 8,7,fail

07-23-2008, 02:16 PM
I have been eating a low calorie diet for the past few months because i was not consistently in the gym and did not want to put on fat. Now that i am rededicated in the gym i am going to start a bulk. My last bulk i got as high as 245-250lbs and had made very solid strength gains, but moving across country, quitting job etc. got me out of the gym, so i changed my diet and lost a lot of weight. Anyway, time to get back where i was and beyond!

07-23-2008, 05:37 PM

Squats: 135x 5, 165x 5, 185x 4,4,2
SLDL: 165x 8, 170x 8, 175x 7,6
Seated Calf Raise: 90x 15, 15, 12, 11

OMFG i was EXHAUSTED during SLDL's, thought i was going to throw up/pass out after my last set. Glad i did my leg day, but jesus christ it was tiring. Living in Colorado now instead of California makes a huge difference in my stamina.

11-03-2008, 09:03 PM

Flat BB Bench: 135x15, 205x8, 225x6, 250x1, 225x4, 4, 3
Incline BB Bench: 135x10, 185x8, 225x1, 1, 235x1, 185x8
Tossed in a flat bb bench burn out of 135x19
Machine fly: 200x10, 210x8, 220x6
Cable lateral raise: 20x10, 25x8, 8, 6
Upright Row: 95x10, 10, 8
Tricep Dumbell Pullover: 100x10, 110x6, 120x4
Cgbp curl bar: 55 per side x 10, 10, 8

11-03-2008, 09:07 PM

Pullups: 7, 7, 5, 5
Bent Over Row: 135x10, 185x7, 7, 205x5, 5
Close Grip Pulldowns: 170x10, 190x8, 8, 200x6
Dumbell Curls: 40x9, 8, 7
Other bicep crap
Standing Calves: 340x13, 11, 8, 400xfail

11-03-2008, 09:13 PM
In reference to the 3+ month gap between journal posts, i keep a written journal of all my lifts that i take to the gym with me everyday, i just hadn't been updating it online.

My body weight and strength gains have been progressing well since i started my serious commitment to lifting in the middle of July and i am excited to have them both continue.

I try to eat as much as i can everyday, however i know that i could be eating significantly more if i REALLY pushed it. I take cellmass, which is basically just creatine, one scoop, twice a day as recommended. I supplement my food intake with a protein/calorie shake usually once a day as well. I seem to be plateaued right at 250lbs, so im going to have to step up my caloric intake!

I made a post in the bodybuilding section about my recent experiences if anyone is interested :)


11-04-2008, 06:02 AM
I was in Golden, CO on vacation. My best friend coaches football @ Colorado School of Mines. Arvada and Golden are great! Would love to move there!!

11-04-2008, 07:00 PM

BB Back Squats: 135x15, 225x10, 245x8, 275x6, 315x3, 335x1
Leg Extensions: 170x12, 12, 12, 10
Leg Curl: 150x10, 5, 130x8

11-06-2008, 10:38 AM

Day off from the gym. Ate a lot and slept a lot, hoping for maximum recovery. Went out to the park with my roommate and threw the football around, we ran some routes for some baby cardio, nothing too strenuous.