Alex's Journey

Strength- 

Squat
Warm up: 45 x 12, 65 x 10, 85 x 8, 115 x 5, 135 x 3
Working sets (80% of 1RM (190lbs) 3 sets 5 reps)
150lbs x 5, x5, x5

Lungess: 95lb x 5, 95 x 5, 95 x 5

Calf Raise: 120 x 5, 120 x 5, 120 x 5

Cardio-

10 minutes rowing
10 minutes stationary bike

 Weight 150 lbs

Calorie Intake: 1800

So so you know the routine heres last weeks photo:

Todays Photo:

And heres a few bonus pics this week:

I stuck to my calorie cycling plan all week and took 100mg of caffeine probably two times this week.  Caffeine resistance builds quickly.

So Last weeks weight was 152 lbs today I weighed 150lbs. Total weight loss this week being 2lbs which is perfect for this stage in the game. I’m going to follow the same plan this week and hopefully go for another 1.5 to 2lbs.

Monday 1800cal
Tuesday 1500cal
Wednesday 2200cal
Thursday 1800 cal
Friday 1700 cal
Saturday 2000 cal
Sunday 1600 cal

Hey everybody, here is my current diet aimed toward shedding the last few pounds. I may alternate calories each day by adding or subtracting 2-300 calories from carbs just to keep my body guessing. I’m using a ratio of 40% carbs to 40% protein to 20% fat. My weight is 151lbs and calorie intake 1760.
Breakfast 6:30 AM

* Multivitamin
2 Eggs      - 160 calories
2 Slices of Whole Wheat Bread  - 200 calories
Grapefruit    - 120 calories

Morning Snack 9:00 AM

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

Lunch  11:30 AM

(14 Count) Olives   - 90 calories
3/4 Cup Long Grain Brown Rice  - 180 calories
2 Cups Cabbage w/ low calorie dressing - 60 calories
Protein Shake    - 120 calories
1 tsp Flax Oil    - 40 calories

Afternoon Shake 2:00 PM

Protein Shake    - 120 calories
Flax Oil    - 40 calories

Afternoon Snack 4:30 PM

1/2 Can Tuna    - 60 calories
*4 1000mg Capsules Salmon Fish Oil - 40 calories
10 Baby Dill Pickles   - 50 calories

Dinner  6:00 PM

120g Chicken Breast   - 100 calories
140g (5″ Long Stalk) Broccoli  - 50 calories

Bedtime Shake 8:00 PM

Protein Shake    - 120 calories
1 Cup Green Beans   - 50  calories
*7.5mg Zinc

    Calorie Total = 1760

151g Carbs, 147.5g Protein, 48.5g Fat

Sore Legs or Muscles After Snowboarding or Skiing?

Your typical day snowboarding or skiing may go from 2 hours to as many as 5! How many times a week or even month would you say you get that kind of exercise? Probably zero. Having sore quads, hamstrings, calves or lower back are the usual suspects after a day of intense exercise.

Delayed onset muscle soreness (DOMS)

This is the more technical term for waking up the morning after feeling sore. Generally you will feel this soreness 24 hours after intense exercise. Within about 2 to 3 days the discomfort will subside. Getting DOMS is actually a good thing, your muscles are letting you know they need rest to adapt and rebuild stronger.

How to prevent or reduce DOMS

Stretching can be a great way to relieve the stiffness of DOMS not to mention it works great for prevention. Getting a gym membership and becoming a regular can also prepare your muscles for intense exercise.  If you didn’t stretch or work your body up to this level of intensity, the quickest fixes are a Massage or Hot Bath.

Standing Quadriceps Stretch

Basic Leg Stretches

Standing Quadriceps Stretch

Stand near a wall or stationary object for balance, keeping your back straight lift your right foot towards your glutes, next use your right hand to hold the top of your foot and assist it up until your heel is near or touching your glutes, you should feel a pull on your quad. Hold for 20-30 seconds and repeat with your left leg.

Sitting Hamstrings Stretch

Sit on the floor with both legs out straight, Extend your arms and rech forward by bending at the waist as far as you can while keeping your knees completely straight. Hold for 20 to 30 seconds.

Standing Calf Stretch

Face a wall and stand a foot away from it, extend one leg behind you, keeping both feet flat and your rear knee straight lean toward the wall until you feel the pull in the calf muscle of the rear leg. Hold for 20-30 seconds and repeat with your other leg.

Strength-

Bench Press
Warm up: 45 x 12, 55 x 10, 75 x 8, 95 x 5, 115 x 3
Working sets (70% of 1RM (180lbs) 5 sets 7 reps)
125lbs x 7, x7, x7, x7, x7

Superset1 Dips: 13 reps, 11, 10
Superset2 DB Flies: 15lbs x 12, 15 x 7, 15 x 6

Close Grip Bench Press: 55lbs x 8, 75 x 7, 75 x 6
Flat Bench BB Tri. Ext: 35 x 8, 55 x 6, 45 x 7, 45 x 7 

Strength Endurance-

Bench Press (65% 1RM 10 sets 4 reps 30 sec rest)
115lbs x4, x4, x4, x4, x4, x4, x4, x4, x4, x4

Cardio-

10 minutes skipping

 Weight 151.25 lbs

Calorie Intake: 1700

Comments:

Felt a little fatigued today, I don’t really have any barometer on my strength anymore and no it has not gone down from 185lbs to 125lbs bench press. I’m following a strength program and focusing on better more refined form. I go down a few inches further to touch my chest. At the end of my cutting phase I will see how my strength fared.

Strength-

Deadlifts
Warm up: 45 x 8, 95 x 8 115 x 8, 135 x 5, 155 x 5, 175 x 3
Working sets (70% of 1RM 5 sets 7 reps)
185lbs x 7, x7, x7, x7 ,x7

Pullups: 5 reps, 5 reps, 4 reps

DB Rows: 60lbs x 6, 55 x 8, 55 x 8 

Strength Endurance-

Deadlifts (65% 1RM 10 sets 4 reps 30 sec rest)
175 x 4, x4, x4, x4, x4, x4 ,x4 ,x4, x4, x4

Cardio-

10 minutes rowing
10 minutes skipping