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
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.
Powered by vBulletin® Version 4.2.2 Copyright © 2014 vBulletin Solutions, Inc. All rights reserved.