Alex's Journey

Let’s start with pictures:

In the first picture I’m halfway through my cutting diet at about 173lbs, the second picture I’m at the end of my cutting diet at 153lbs. In the final picture I’m done my clean bulk at 170lbs. My focus now is strength while still eating a clean but fairly loose on weekends bulking diet.

Also I owe many thanks to www.BombDoctor.com for helping my muscles heal quick and painlessly, after a hard squat and a bath I feel ready for another workout. Muscle Soreness is a thing of the past.

My Youtube weight loss results, thought I would post again for motivation

Now that you’ve seen some real results I can take you through what my routine looked like.
All sets we’re taken to failure, not close to failure. Failure. Each week I would push myself to do 1-2 more reps than the last week. If I was not successful I would implement a dropset. Upping the intensity. The nature of this program is to be as progressive as possible.  8-12 reps for all sets once you hit 12 reps up the weight. 2 Sets per exercise. Yes only 2 sets so make them count. Each body part was worked twice per week. I got good results with this program for 6 to 7 weeks before you get too sore to continue. I would take a one week break or go easy for one week every 6th or 7th week.

Monday
Incline BB Bench
Flat DB Bench
DB Pullover
Pullups
Close grip pulley row
Smith machine shoulder press
Side raise
Bent over rear delt raise
BB Shrugs
Crunches
Hanging Leg Raises

Tuesday
BB Curl
Incline DB Curl
V-Bar Pressdowns
Skullcrushers
Smith machine calf raise
Seated calf raise
Smith Squat
Leg extension
Stiff Leg deadlift
Oblique ball twists

Thursday
Decline Smith Bench Press
Incline DB Bench
DB Pullover
Closegrip Pulldowns
Wide-grip Bent over BB Row
Shoulder DB Press
Upright Row
DB Shrug
Incline Leg Raise
Crunches

Friday
BB Preacher curl
DB alternate curl
single arm DB overhead tricep extension
Close-grip Bench Press
Leg Press Calf raise
Leg Press

In the gym I like to ask questions and I direct these questions at people who have something I want. Like a 315 pound bench press at a bodyweight under 200 pounds. One of the answers I got was this routine. I used it and got great results. With these programs your much more likely to see results as a novice compared to bodybuilding programs, because bodybuilding programs have to be manipulated more complexly and you need to pay strict attention to your diet, not so with powerlifting for strength.

Here’s a 6 week powerlifting routine designed for pure strength and minimal size. This was the first program I followed and also the first time I used creatine. The program is based off of percentages of your 1 Rep Max. A 1 Rep Max is the most amount of weight you can press with proper form, one time. Take long rest intervals of 3 to 5 minutes between sets for total recovery, unlike the typical bodybuilding 1-2 minutes.

I applied this program to my bench press and squat. Also I did bodybuilding assistance exercises for my arms, shoulders, and back. I started at a 200lb x 1 Squat and a 185 x 1 Bench  and 6 weeks the result was a 220lb x 1 Squat and a 215lb x 1 Bench with a bodyweight of less than 160lbs. I followed a Monday Wednesday Friday layout.

                          Day 1                                  Day 2                                        Day 3                     

Week 1     %80 @ 6 sets x 2 reps         %80 @ 6 sets x 3 reps        %80 @ 6 sets x 2 reps
Week 2     %80 @ 6 sets x 4 reps         %80 @ 6 sets x 2 reps        %80 @ 6 sets x 5 reps
Week 3     %80 @ 6 sets x 2 reps         %80 @ 6 sets x 6 reps        %80 @ 6 sets x 2 reps
Week 4     %85 @ 5 sets x 5 reps         %80 @ 6 sets x 2 reps        %90 @ 4 sets x 4 reps
Week 5     %80 @ 6 sets x 2 reps         %95 @ 3 sets x 3 reps        %80 @ 6 sets x 2 reps
Week 6     %100 @ 2 sets x 2 reps      %80 @ 6 sets x 2 reps        New 1 Rep Max

You really have to leave your ego at the door when doing this routine. The weights will seem light in the beginning and you may be tempted to up the weight early or push out more reps. I reccomend sticking to the prescribed weight and rep scheme. Use good form and in 6 weeks youll be pressing some impressive weights.

Good luck!