Alex's Journey

Squats
135lbs x 6, 155 x 3, 175 x 3, 205 x 3, 225 x 10, 225 x 10, 225 x 10
Lunges
35lb x 20, 35 x 18, 35 x 16
Calf Raise
90lb x 15, 90 x 15, 90 x 12

Used a different squatting cage today, small strength decrease I think. I know when im done losing fat I’m going to have to perfect my squatting technique and add some more isolation exercises in there. Lots of work to be done.

20 min elliptical target HR=130

Bench Press
135lbs x 4, 155 x 3, 175 x 3, 185 x 6-, 175 x 7, 175 x 6
B1 Dips
17 reps, 11 reps, 11 reps
B2 Seated Incline Cable Flies
20lb x 12, 20 x 10, 20 x 10
Close Grip Smith Machine Bench Press
115lb x 11, 115 x 9, 115 x 7
DB Tri Ext
20lb x 6, 15lb x 8, 10lb x 10

Hanging Leg Raises
15 reps, 12 reps, 8 reps
Superset:
B1- crunches – 25lbs x 10, 25 x 10, 25 x 10
B2- crunches – 10lbs x 10, 10 x 10, 10 x 10
B3- crunches – 0lbs x 10, 0 x 10, 0 x 10
B4- side hold – 25 seconds, 25s, 25s

20min Elliptical target heart rate = 135

Pullups
9 reps, 6 reps, 4 reps
DB Rows
60lbs x 9, 55 x 10, 55 x 9
Chinups
5 reps, 4 reps, 4 reps
EZ BB Curl
55lbs x 8, 55 x 6, 45 x 8, 45 x 7, 35 x 10

20min Elliptical target HR=135

Weighed in at 165lbs today it was unbelievable. This rapid weight loss has also caused me to lose some strength as you can see. At that weight I should have squeezed out another pullup. I mistakenly took out a pear intending to eat it post workout and forgot. I’ve been skimming a bit on the veggies at night too. I cut my oats on saturday and sunday in half to compensate for lack of activity. That was a mistake those calories were working twords my recovery. I’m going to throw more veggies in my diet and make sure I get that post workout pear. I felt lethargic in todays cardio session so I think my carbs are getting too low here.

Shoulders have been sore all week I’ve been deabting weather to lift today or not. I went in and no surprise I could not get the 60s up after my warm up. 55’s were weak. I did 4 more light sets 8 reps of the 40s. Not a good day, hopefully tomorrow will be better.