Alex's Journey

so 1RM  for military press was 110lbs with a full range of motion touching the collar.

Warm up: Bar x 12, 55 x 8, 60 x 5, 65 x 5, 70 x 2

5 sets of 7 reps at %70:
75lbs x7, 75 x 7, 75 x 7, 75 x 7, 75 x 7

Upright Rows
45lbs x 7, 55 x 7, 60 x 7, 65 x 7, 65 x 7

Military press for strength-endurance (10 sets 4 reps 30 sec. rest)
managed to get 8  sets done of 4 reps and the 9th to failure at 3 reps

Rear Delt Machine
90lbs x 7, 95 x 10, 95 x 8

25 minutes of jogging

Squat
Warm up:
Bar x 10, 65lbs x 8, 85 x 8, 115 x 5
Working Sets
135 x 7, 135 x7, 135 x 7, 135 x 7, 135 x 7

Squat
145 x 4(20 seconds rest), 145 x 4(20s rest), 135 x 4

Calf Raise
225 x 7 for 5 sets

Did the same workout as last week to simplify this weeks workout so i dont have to calculate doing different percentages of my 1RM. I’m going to eventually start squatting for strength-endurance so today i tried some low rest sets.

20 minutes on the rowing machine

Remember I took last week off for christmas and indulged a little bit so this progress update will be for 12 days not 7 days not 14 days because I’m updating on saturday instead of the usual day monday.

2 Weeks ago:

Today:

Weighed in at 152 lbs today. I was 156lbs 12 days ago and 155.5 on monday. So on my week off I lost .5 a pound and this week I’ve lost 3.5lbs A little much again and I’m sure this is a contributing reason to a low 1RM on my BP today.

I’ve bought a very detailed book on periodized strength and endurance programs so expect me to be adding things and tweaking things alot in he near future when it comes.

This week I’m going to be doing 5 sets for 7 reps at %70 of my 1 Rep Max of Squat, Deadlifts, and Bench Press although I will be aiming for a weight and that rep/set range on my isolation exercises as well even though I have not calculated a 1 rep max.

I’m going to be cycling calories this week as well to see how it works, I’ll remain at 1800 calories all week becuase I seem to be still losing weight at this level however slowly it is. This is how my calorie intake will look like for the week:

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

 Also I’ll be adding 100mg a day of caffeine 2 or 3 days this week just for a boost at work.

Bench Press Warm up:
Bar x 10, 95lbs x 8, 115 x 7, 135 x 5, 145 x 2

1RM = 180lbs

Now 180lbs is 5 pounds less than my working sets have been the 2 reasons my 1RM is lower than my working sets have been are
#1 I’m using a full range of motion now, about 3 inches lower (touching my chest) than I would normally go
#2 Probably have lost a slight bit of muscle in my pecs

Next week I will be starting a powerlifting program for strength

10 minutes of jogging around the block and 10 minutes of jump rope this morning before breakfast.