Alex's Journey

DB Press
40lbs x 3, 45 x 3, 50 x 3, 55 x 13, 55 x 10, 55 x 8
B1 Upright Rowing
65lbs x 12, 65 x 12, 65 x8
B2 Side Raise
10lb x 12, 10 x 8, 10 x 6
Rear Delt Machine
95lb x 12, 105 x 10, 105 x 8

20min elliptical target HR=140

Weighed in at 158lbs. felt a little lethargic and dizzy todayI may increase my calorie intake tomorrow then lower on thursday or friday.

Last Weeks picture:

Todays Picture:

Weighed in at 159lbs today. I was stuck at 161.5lbs all last week I thought I had plateaud. My theory was that my body was adpating to a constant state of restricted calories by slowing down my metabolism. To counter act this I increased my caloric intake and decreased my expenditure(exercise).

And guess what? Over the weekend I lost 2.5 whopping pounds. What’s surprising is I ate 100 calories more than my usual which is around 1900. On top of that I sat around all day and did NOT do any cardio.  I also added 4g of fish oil/day into my diet over the weekend, for the many health benefits and I added green tea once daily to my diet as well.

All for a total loss this week of 3lbs.

Sitting around 1900 calories. Going to go down near 1800 this week.

Smith Machine Full Squat
135lbs x 3, 155 x 3, 155 x 10, 155 x 10, 165 x 10
Quad Extension
60lbs x 10, 60 x 10, 60 x 10
Calf Raise
70lb x 17, 80 x 17, 80 x 17

Tried squatting parallel to the floor today instead of 90 degree bent legs, really brought out the weakness in my quads. When I start to bulk again this is going to have to be a big focus. I’ll need to focus on legs overall versus upper body I really crave strength in my legs I’ve always had those chicken legs and their still lacking. I want function out of them too so I may go for higher than 10 reps.

Weighed in at 159lbs so 2.5 lbs loss since friday. Actually i was around 162 all week last week I thought I hit a plateau. Maybe I did maybe I didn’t. What I did is explained in my photo update.

Bench Press
135lbs x 3, 155 x 3, 175 x 3, 185 x 6, 175 x 7, 175 x 6, 175 x 6
B1 Dips
18 reps, 13 reps, 13 reps
B2 Inc. DB Flies
20lbs x 12, 20 x 9, 20 x 7
Close Grip Bench Press
115lbs x 10, 115 x 9, 115 x 7
DB Tri Ext.
15lbs x 9, 15 x 7, 10 x 12

Weighed in at 161.5lbs so a .5 lb loss since monday which is unusually low. Good workout good pumps, however someone pointed out I didn’t breath on the last set of bench press which is obviously something that needs work. Managed to squeeze out 1 more dip and did an extra set of bench.

Pullups
10.5 reps, 7 reps, 5 reps
DB Row
60lbs x 9, 55 x 10, 55 x 10
Chin ups
6 reps, 4 reps, 4 reps
BB Curl
55lbs x 8, 55 x 7, 45 x 6, 45 x 5, 45 x 5

20min elliptical target HR= 140

Weighed in at 162lbs for the third day in a row. I’m going to take this as a sign to take out 1/3 cup(120 cal) of oats and replace it with 50 cals of veggies. My progress hasn’t been too far off so far, last week on wednesday I was 165lbs this week I’m 162 so thats right on track. Good workout overall.

Seated DB Press
55lbs x 12, 55 x 10, 55 x 7
B1 Upright Row
65lbs x 12, 65 x 11, 65 x 9
B2 Side Raise
10lbs x 12, 10 x 10, 10 x 9
Rear Delt Machine
90lbs x 11, 90 x 12, 90 x 11

Went with 55s for more reps instead of 60s for fewer today. 162lbs today as well. Seems like my body likes to lose fat in quick spurts.

20min elliptical target HR= 135