Alex's Journey

This is a routine designed for maximum strength not hypertrophy(muscle size). The maximum strength phase will last 
9 weeks. After that I may decide to transition into an 8 week hypertrophy phase. I probably included too many exercises and most people would want to cut out the isolation ones and do more sets of compound movements instead.

I have more time on my hands so I am going to incorporate a full body routine 3 days a week, then training
my aerobic system on off days so as to allow the two different energy systems to recover seperately.

Glycogen restoration takes about 24 hours and protein synthesis should take 48 hours to recover.
Some weeks or days may be easier than others to help facilitate an active recovery.  None of these lifts will be done to failure. If the program feels too easy I may consider increasing the amount of sets done per session. Currently I am on week 3.

Strength Program

Full body Maximum Strength routine Mon/Weds/Fri

Here are my exercises and starting 1 Rep Max’s using a full range of motion, bench press touching the chest, squats going below parallel, and full pullups etc.. For weighted bodyweight exercises I’ll just cycle light, heavy, and superheavy days.

Deadlift – 265lbs
Squat – 190lbs
Bench Press – 180lbs
Bent Over Rows – 160lbs
Military Press – 110lbs
Weighted Pullup – aprox 3 reps with 20lbs
Weighted Dip – aprox 4 reps with 50lbs
Ab machine – 72.5lbs
Knee Raise – aprox 5 reps with 40lbs
Calf Raise – 190lbs
Periodization of Routine (%of 1RM/Reps/Sets) Used for all barbell lifts

Weeks
1  Mon 70/8/1  Fri:  80/6/2
2  Mon  80/6/2 Weds  85/5/3  Fri  95/2/1
3  Mon  85/5/2  Weds  90/3/3  Fri  95/2/1
4  Mon 80/6/2  Fri  85/4/1
5  Mon  85/5/2  Weds  90/3/3  Fri  95/2/1
6  Mon  90/3/2  Weds  95/2/2  Fri  100/1/2
7 Mon  80/6/3 
8  Mon  85/5/1  Weds  90/3/3  Fri  95/2/2
9  Mon  90/3/2  Weds  95/2/3  Fri  100/1/2
Aerobic endurance Program

Tues/Thurs/Sat/Sun

30minute Steep Hike without any resting periods

Each sessions shall progressively get harder through
#1 A weighted backpack
#2 Distance

The weight should increase slowly at about %10 avg per week until I reach 30lbs.
When the weight has increased to 30 I will increas the distance to a 45 minute hike then progressively add weight.

Diet

I’ve calculated my maintnance intake at about 2300 so I’m going to start conservatively at 2500 calories a day. With about 210 grams of protein at a bodyweight of 153lbs. Macronutrient ratio is something like 40% carbs/35% protein / 25% fat.

Supplements

Multivitamin, fish oil capsules, zinc, and calcium. Why calcium? my diet doesn’t include alot of dairy and probably does not supply my 1000mg rda.

I’ve slowly upped calories from 1800 to about 2800 during the course of 2-3 weeks I have gained about 3 pounds along with a lot of strength and no really noticable difference in the mirror.

Breakfast

2 Eggs      - 160 calories
2 Slices of Whole Wheat Bread  - 200 calories
Grapefruit    - 120 calories
Added Egg white    - 20-40 calories

Morning Snack 9:00 AM

1oz (25 Count) Whole Kernal Almonds - 160 calories
Apple     - 60 calories

Lunch  11:30 AM

(14 Count) Olives   - 90 calories
1/2 Cup Long Grain Brown Rice  - 120 calories
2 Cups Cabbage w/ low calorie dressing - 60 calories
Whole Wheat Wrap   - 200 calories
chicken     - 160 calories

Protein Shake    - 120 calories
1 tsp Flax Oil    - 40 calories

Afternoon Shake 2:00 PM

Protein Shake    - 120 calories
Flax Oil    - 40 calories
Pear     - 60 calories

Afternoon Snack 4:30 PM
    
Can of Tuna    - 120 calories
10 Baby Dill Pickles   - 50 calories
Oats     - 120 calories
Peanut Butter    - 90 calories

*Workout*

Dinner  6:00 PM

Oats     - 120 calories
PB     - 90 calories
120g Chicken Breast   - 200 calories
140g (5″ Long Stalk) Broccoli  - 100 calories
Bedtime Shake 8:00 PM

*4 1000mg Capsules Salmon Fish Oil - 40 calories
Protein Shake    - 120 calories
1 Cup Green Beans   - 50  calories
*7.5mg Zinc

    Calorie Total = 2830

aprox.
275.5g carbs 231.5g protein 77.5g fat

Here we go in the before pictures I’m 185lbs in the after pictures I am 150lbs. All done using the information on this web site.

Big improvement no? Lets take a look at the back shots:

Heres my Youtube video

Last Week’s Photos:

Current Photos of today:

My current weight in these photos is actually 150.5, a half pound heavier. I cycled my calories above and below 1800 all week and ended up at 149.5 on friday. I felt VERY lethargic and basically sloth-like at work. I’m not going to be continuing any further with fat loss, muscle loss at this point will probably accelerate and I probably won’t be able to maintain a bodyfat % any lower. I’m going to maintain what i have now, strength train (not for hypertrohpy, for functional maximal strength) and yes train my aerobic endurance for a 10k and all the hiking I plan to do this summer.

The updates will not end! Stay tuned for articles, my hiking specific workout routine and strength program.

Strength- 

Bench Press
Warm up: 45 x 12, 65 x 10, 85 x 8, 95 x 5, 115 x 5, 135 x 3
Working sets (80% of 1RM (180lbs) 3 sets 5 reps)
145lbs x 5, x5, x5

DB Bench Press: 50lbs x 9-, 45 x 8-, 40 x 9-

Dips: 14 reps-, 11 reps-, 10 reps-

Laying BB Tri Ext: 45lb x 12-, 45 x 8-, 40 x 10-, 40 x 10-, 35 x 10-

 Weight 149.5 lbs

Calorie Intake: 1900

Comments:

I think this may be the end of my fat loss journey. I was extremely lethargic at work today and am no longer able to complete solid cardio sessions. I will up my calories to 2000 alter my workout routine and continue with new goals in mind.

Strength- 

Deadlift
Warm up: 45 x 12, 95 x 8, 135 x 8, 175 x 4
Working sets (80% of 1RM (265lbs) 3 sets 5 reps)
210lbs x 5, x5, x5

Pullups: 10 reps, 6 reps, 5 reps

DB Rows: 60lbs x 5, x 5, x 5

BB Curls: 65 x 5, x5, x5, x5, x5

 Weight 149.5 lbs

Calorie Intake: 2100

Comments:

The calorie deficit is definately taking a toll now! I may bump it up next week to recover.