Alex's Journey

Let’s start with last weeks picture:

This weeks picture: 

The ridges in my abs get deeper by the day, its great motivation. I had a 6″ veggie delight subway sandwhich as a cheat meal on saturday, tasted so good. 4 pounds of fat loss this week. I weighed in at 167lbs today im hoping one might be water cause 4 pounds is too much in one week for my liking. My strength has not suffered, Friday i was still able to bench press the same amount of weight for the same amount of reps as the previous Friday. My caloric intake did not change this week what changed was the daily expenditure of calories. I worked a pretty physical 40 hours this week and still continued my cardio plan. Also I’ve decided to try out a Stevia protein powder this week.

Weight is 167lbs
Calorie intake has remained unchanged at 2000 calories.
with a ratio of carbs/protein/fat @ 40/40/20

Squat
135lbs x 8, 175 x 3, 205 x 3, 225 x 10, 225 x 12, 225 x 10
Lunges
35lb db’s x 20, 35 x 18, 35 x 16
Calf Raises (very slow)
90lbs x 12, 90 x 11, 90 x 10

20min Elliptical target HR= 135

Felt a little lethargic during the workout though i still managed to keep up the weights and rep out plenty of lunges.
Weighed in at 167lbs.

Bench press
135lbs x 6, 155 x 3, 175 x 3, 185 x 6-, 175 x 8, 175 x 7
B1 Dips
16 reps, 11 reps, 8 reps
B2 DB Flies
25lbs x 12, 25 x 10, 25 x 6
Close grip bench press
115lbs x 10, 115 x 8, 115 x 6
DB Tri ext
20lb x 12, 20 x 10, 20 x 8

20 minutes elliptical target HR=135

Went to a new gym today surprised that for the most part my weights were the same.

Pullups
9 reps, 6 reps, 4 reps
DB Rows
60lbs x 10-, 55 x 11-, 55 x 8-
Chinups
5 reps, 4 reps, 3 reps
Preacher curl
55lbs x 10, 55 x 6, 45 x 9

Elliptical 20 min target HR=145

Looking really vascular today, strength is holding steady. Squeezed out one more pullup than last week. Good workout, looking forward to friday and seeing if my bench is holding steady.

Seated DB Press
45lbs x 8, 50 x 3, 55 x 3, 60 x 5-, 55 x 8, 55 x 7
B1: Upright Rowing
65lbs x 12, 65 x 10-, 65 x 10-
B2: Side Raises
10lbs x 10, 10 x 10-, 10 x 10-
Shrugs
75lb DB x 12, 75 x 12, 75 x 12

Shoulders were significantly weaker today, I could feel it before even walking into the gym. How? At work I’m holding a 14.7lb tool above my head for at least half the day. Traps were a bit sore from doing lunges, from the bouncing action I reckon.

20min Elliptical target HR= 145

Worked 8 hours of labour that involved alot of shoulder work, and probably burned a fair share of calories.

Squat
135lbs x 8, 185 x 3, 205 x 3, 225 x 12, 225 x 12, 225 x 10
Lunges
35lbs x 20, 35 x 16, 35 x 16
Good Mornings
95lbs x 15, 95lbs x 15, 95lbs x 15
Calf raise (strict form)
90lbs x 12-, 90 x 10-, 70 x 10-

20 min Elliptical Target HR= 155

Hamstrings were really sore this week. I suspect it was from squatting deeper or really pushing the form on my good mornings. As a result I got a great strength and endurance boost today. Hardly any rest between sets wasn’t planning on doing good mornings nor cardio since I thought working 8 hours of labour would take a toll on me. After squatting my heart rate was elevated and it felt really easy to elevate it further on the elliptical i kept it hovering between 155 and 160.

Weighed in at 170lbs which is fantastic.