AlexR's journal

[AlexR]

Right time to start a journal. The last few months or so I've struggled for motivation and hit plateaus with my lifting.

Current stats

22year old male.
5' 9"
165lbs - Was 125lbs 3 years ago
12% Body Fat.

In final week of bulking routine which has seen me gain 9lbs - around 3lbs fat though.

Next week = rest week (first I've had in 13 months, which is a bit dumb of me)

Monday 23rd to start 4 week cutting period - aim = visible abs again with 10-8% BF.

Current Weights.

Flat BB Bench = 200lbs x 5.
Squat = 230lbs x 6.
Deads = 187lbs x 6 (Have only just started them again after not doing them for 18 months)

Went out and bought all the supplements and food I need yesterday for the week. I think this works well to meal plan in 7 day blocks. I find it very hard to eat well and the right quantities and my job involves a lot of travelling.

I need to keep this up so if anyone notices I'm not posting then shout at me!

[AlexR]

Last night was a Chest & Tri workout.

The gym was unbelivably busy so I warmed up using the machine chest press before eventually getting a flat bench.

Warmed up with 40 KG x 10.
Then 60 KG x 10.

Flat BB Bench

75 KG x 10.
90 KG x 5.
85 KG x 5.
75 KG x 6.

Pec Deck (I never see these mentioned on the forum, am I better off doing DB flyes?)

50 KG x 8
70 KG x 6
60 KG x 6

Dips.

3 sets x 10

DB incline press (normally do this straight after flat bench but couldn't get access to the incline bench so changed routine around. Could only press 26KG DB's which was a bit depressing as I normally press 34's).

26 KG x 6
24 KG x 6
24 KG x 6


Angled Bar Tricep Pushdowns.

20 KG x 10
35 KG x 8
30 KG x 8
30 KG x 8

Although Tri's felt good post workout didn't mentally feel great, the gym was far to busy. Going to have to re-jig my days and train legs at 8:30pm tonight.

Went home and ate well.
Yesterday I had

4 egg Whites with 1 Yolk on Wholemeal Bread 8am.
1 Cup 100% Orange Juice 9am.
1 1/2 scoops of Maximuscle Cyclone at 11am.
Turkey Sandwich in Wholemeal. 2 slices and 100g Turkey with small amount of butter. 1pm.
200g Low Fat Natural Yoghurt 3pm.
25g Mixed Nuts (Cashews & Peanuts) & Banana 5:30 (was suposed to have this 60-30mins before training but then got stuck at work until 6:30!)

6:30-7:15 Workout.

1 1/2 scoops of Maximuscle Cyclone and 1 Banana at 7:30.
Grilled 8oz Rump with small baked potato, Peas, Carrots and Broccolli at 8:45
Shake at 11pm 23g Protein.

[maverick]

I use the pec deck every now and again. Its a good variation. I like to mix up my chest stretching exercises. I tend to alternate between flies at different angles, cable cross-overs at different angles, the pec deck, pull-overs, and dips.

Tiny suggestion on your diet. A shake as your last meal might not be the best thing. You want something thats going to digest slow and help you build muscle throughout the night. Try some solid protein sources, particularly ones high in casein protein, like cottage cheese and meats.

[AlexR]

Thanks for that Maverick, I always welcome advice. Unfourtuantly i can't stand cottage cheese but often go for 100g Turkey Breast before bed. Might move the shake to pre-workout and add some meats before bed.

[AlexR]

11th Jan

Woke up feeling rough. didn't sleep well.

7:30 2 Weetabix. 1 1/2 scoops Cyclone.
11 Banana
12 125g Turkey in 2 slices of Wholemeal
1:30 100g Chicken
4 Protein Shake & 25g Cashews
6 6oz Rump, Baked Potato, Broccoli & Peas
8 Banana
8:30 Legs WORKOUT

Got the gym feeling surprisingly psyched up for Legs, warmed up on bike for 5 mins and with some lighter squat sets.

Squat

55KG x 10
55KG x 10
75KG x 6
95KG x 6
115KG x 4
135KG x 3
95KG x 12
95KG x 10

This felt awesome, its the first time in a while, I've really pushed myself to add weight to my squat and it felt fantastic. Stacking 135 kilos on the bar felt good, I need to do this more often and show as much dedication to pushing my squats as I already do to improving my benches.

Anyway on this high I went on and had the best damn Legs session I'd ever had.

Lying Leg Curls

25KG x 10
40 KG x 8
45KG x 6
40 KG x 6
30KG x 8

Standing Calf Raises

100KG x 15
140KG x 15
140KG x 12 (Lost some form on this)
100KG x 15

Seated Leg Extensions

40KG x 10
60KG x 10
80KG x 8
100KG x 6
60 KG x 8

Seated Calf Raises

30KG x 15
35KG x 12

Lying Heal Raises on Leg Press

40KG x 15
40KG x 15
40KG x 15

Warm down with 40KG leg presses and stretch.


9:30 1 1/2 scoops Cyclone & Banana
11 75g Turkey

Fantastic Day, if only every day in the gym was like this. Much better going later in the evening, had my choice of equipment this evening.

[AlexR]

12th Jan - Rest

8 5 Egg whites + 1 Yolk & 1 slice Wholemeal Bread
11 75g Turkey + 1 slice Wholemeal
1 1 1/2 scoop Cyclone
3 100g Chicken with 1 Wholemeal Pitta Bread & 200g Low Fat Natural Yoghurt
5 15g Cashews
6:30 250g Turkey, 1/2 cup rice
9:30 1 1/2 scoop Cyclone

[AlexR]

Been a bit lazy recently in terms of posting on this forum but been training hard and eating clean.

Took a rest from Weights last week, but did 3 really good cardio sessions and lost an inch from my stomach.

So far this week did shoulders and legs sunday which went well no improvements in weights just pushed the same as usual.

Hit abs hard monday night which felt great. 4x10 weighted reverse crunches. 4x8 weighted crunches.

Last night had a great chest workout, set a PB on the bench press which felt great.

BB Bench Press

10 x 35 KG
8 x 55 KG
4 x 75 KG
1 x 85 KG

4 x 95 KG
4 x 95 KG

DB Incline Flyes

10 x 8 KG

8 x 24 KG
6 x 26 KG

Seated Dip Machine

10 x 75KG

8 x 90KG
7 x 95KG

Dumbell Pullovers

8 x 24KG

6 x 40KG
5 x 40KG

Angled Bar Cable Pushdowns

10 x 20KG

4 x 35KG
8 x 30KG

Triceps felt fantastic afterwards. Also got chatting more to a fella called Matt in the gym. I always seen him training and he's one of those guys you respect in the gym as he gets on trains hard and focused. He's a naturally stocky but pushes similar weights to me, couple of years younger than me as well. Anyway trained on the bench with him tonight and will probably start training more regularly as my recent training partner left for a cheaper, steriod fuelled gym which im not keen on.

Feeling great this morning. Measured my waist and lost another half inch, got lower abs starting to show as well now, so can definatly pick the six pack. 31.5 inch waist. 1-1.5 more inches to go!