Alexc's journal

[alexc]

About me: I'm almost 5'11", weigh 170, looking to bulk as far as I can go before May or whenever it starts to get nice outside. All my life I've been skinny. I've gained about 20lbs since July. I am going to use a little creatine before and after workouts, other than that I am making shakes with mass gainer, milk, and flax seed oil, no other supplements. Here is the routine I am going to follow for now

Monday
DB Incline Bench
Weighted Crunches on a ball
DB Shoulder Press
Dips
DB Lateral Raise

Wednesday
Deadlift
Hammer Chin Up
Smith Machine front Shrug
Hammer T-bar Row

Friday
Stiff Leg Deadlift
Smith Machine CG Bench
Behind back Wrist Curl
DB Skullcrusher

Saturday
Squat
Partial rep Chin up
Leg Press
Seated DB Curl

Some notes: Calves are lagging, I'm going to hit them hard 3 times a week alternating between low and high rep work. Upper chest needs some work so I am doing extra sets on the incline and less dipping. Also, my left lat is much smaller than the right side and incidentally my left arm is about 1/2inch larger than the right although, I am right handed. I attribute this to not paying attention to form on back work, and not having a good mind connection with the muscle.

[alexc]

Monday 1-17-05

DB Incline
70x7, 70x6, 70x6, 70x5

DB Shoulder Press
55x7, 55x7, 55x7, 55x5/35x3

Smith Calf Raise
180x12, 200x10, 210x8

Dips
20x8, 20x7

[alexc]

Wednesday 1-19-05

Deadlift
255x6, 275x3

Hammer Chin Up
20x6, 20x5, 15x6, 15x4, BWx5

Smith Shrug
240x10, 250x8, 260x7, 270x6/180x10/90x20

Smith Calf Raise
160x12, 180x10, 180x10, 220x6

Hammer T-bar Row
100x8, 100x7,100x5, 90x5/45x3

[AYung]

Nice lifts dude! Good luck!

[alexc]

Friday 1-21-05

SLDL
185x9, 195x8, 205x6, 205x5

Smith CG Bench
165x6, 165x6, 165x5, 165x4/90x5

Seated Calf
62x20+20+15, 62x20+20+15, 62x20+20+15

DB Overhead extensions
40x6, 40x6, 35x6/20x5

[alexc]

Saturday 1-22-05

Squat
225x8, 225x7, 225x5

Partial Rep Chin-up
20x6, 20x5, 20x5, 15x5

Leg Press
230x11, 270x8, 270x8

Seated DB Curl
40x7, 40x5, 35x5/20x3

[alexc]

Monday 1-24-05

DB Incline
70x5, 70x6, 70x5, 70x5, 70x5, 65x5/40x4

DB Shoulder Press
55x7, 55x7, 55x7, 55x5/35x4

Felt a little weak and had to leave early to get to work.

[alexc]

Wednesday 1-26-05

Deadlift
255x5, 275x4, 295x3

Hammer Chin
25x6, 20x6, 15x5, 15x5, BWx6

Smith Shrug
230x8, 230x8, 230x8, 230x8

Hammer T-bar row
105x7, 105x6, 100x5

Tried using over/under grip on deadlifts, felt much stronger. Did as much as I could with my usual overhand grip, then switched and did a couple more reps on the last two sets. Also going to take it easier on the shrugs to let the rest of me catch up.

[mivi320]

Nice lifts on everthing. Impressive deadlifts too, keep it up man!

[alexc]

Friday 1-28-05

SLDL
185x6, 205x7, 205x7, 205x6, 205x6

Smith CG Bench
170x6, 170x5, 165x6, 165x5/90x4

Smith Calf Raise
140x10, 160x10, 180x8, 190x7

DB Overhead Extension
40x6, 40x6, 40x5/25x3

Went lighter and slower on standing calf raises. Also tried squeezing my shoulder blades together on the bench while doing DB extensions, felt more stable and a little stronger this way.

[alexc]

Saturday 1-29-05

Squat
230x8, 230x8, 230x8

Partial Rep Chin Up
20x6, 20x6, 20x6, 20x5

Leg Press
230x12, 280x10, 280x10, 300x10

Standing EZ Curl
70x7, 70x7

Felt a little weak on curls after one set with DBs, so I did a couple sets with the ez bar. I need to play around more with biceps, I can never seem to hit them as hard as any other muscle.

[alexc]

Thanks for the props guys. I've been deadlifting for a couple months now, and I think it has become my favorite exercise.

[alexc]

Monday 1-31-05

DB Incline
70x7, 70x7, 70x6, 70x6

Dips
25x8, 25x7

DB Shoulder Press
55x8, 55x7, 55x7, 55x6

Cable Flye
20x10, 30x9, 40x6

I decided to intensify the chest routine. I tried to do some side laterals but didn't have anything left in my shoulders. I'm going to do them on back day instead.

[alexc]

Thursday 2-3-05

Deadlift
275x5, 295x3, 305x3

Hammer Chin
25x6, 20x6, 20x5, 15x5

Smith Shrug
240x11, 240x11, 240x10, 240x10

Smith Calf Raise
160x12, 160x12, 160x12, 200x8

Hammer T-bar Row
105x7, 105x7, 105x6, 105x5

Side Raises
25x9, 25x6, 20x8

Busy all day yesterday so I worked out this morning. Broke 300 on deadlift, I'll try 315 next time. Forgot to add creatine to pre-workout shake, but I made it through.

[mivi320]

Solid workout. Nice going on the deadlifts. Looking strong man, keep it up.

[alexc]

Tuesday 2-8-05

DB Incline
70x6, 70x6, 70x5, 70x3

Cable Crossover
40x7, 40x7, 40x6, 40x5

DB Shoulder Press
55x5, 55x6, 55x5

Seated Calf Raise
55x20+20+15, 55x20+20+15

Dips
25x7, 25x7

I had been sick since thursday, this was the first day I felt like I could get a decent lift in. I'm disappointed with the presses, but I was not feeling 100%.

[alexc]

Wednesday 2-9-05

Deadlift
315x4

Hammer Chin
25x6, 25x5, 20x5, 20x4, BWx5

Smith Shrug
240x11, 240x11, 240x11

Smith Calf Raise
160x12, 160x12, 160x12, 210x8

Hammer T-bar Row
105x7, 105x6, 105x5

Felt strong on deadlift, got the PB of 315, but decided not to do more sets because I was crunched for time. Feeling about 99%. I ment to do calf raises with 170, but I had put a 25 instead of a 35 on one side and didn't realize until I was finished.

[alexc]

Friday 2-11-05

Smith Calf Raise
170x12, 170x12, 170x12, 210x6

Stiff Leg Deadlift
185x6, 205x6, 205x6, 205x6, 205x6

Smith CG Bench
170x6, 170x6, 165x5, 165x4

Ez Wrist Curl
60x9, 60x9, 60x7

DB Overhead Extension
40x7, 40x5, 40x4

Ho-hum day, felt a little tired through everything.

[IronBender800]

Solid looking workouts dude!

[alexc]

Sunday 2-13-05

Squat
235x8, 235x8, 235x8

Partial Rep Chin Up
25x6, 25x5, 20x5

Leg Press
270x12, 320x8, 320x8

BB Curl
75x8, 75x6, 75x4

I knew I was going to be late for work. I still got some good lifts in, but I wasn't resting as much as usual between sets.

[alexc]

4 WEEK SUMMARY

174 Bodyweight now
170 Bodyweight 4 weeks ago
4lbs - 1lb/week gain

Improvements: Most improved exercise is deadlift, began at 275x3, now at 315x4.

Notes: Got sick once in the end of week 3 and missed 2 workouts. I probably would be around 176 now if it wasn't for the weight I lost being sick.

Goals for next 4 weeks
Body weight of 182lbs
Squat 255x8 for 3 sets
Deadlift 365x4
Chin up with at least 30lbs for all sets
Dips for 45x8
80x7 on DB incline
65x7 on DB shoulder press

In my entire life I have never been as big or strong as I will in the coming weeks, I'm looking forward to it.

[alexc]

Tuesday 2-15-05

DB Incline
70x7, 70x6, 70x6, 70x4

Smith Calf Raise
175x12, 175x12, 175x11, 210x8

DB Shoulder Press
55x8, 55x8, 55x6, 55x5/35x1

Cable Crossover
45x7, 45x4, 40x5, 35x6

Dips
30x8, 30x5

I always have had trouble getting my chest lifts to increase, I did the same weights and reps on DB incline that I did at the same time last month. I think I'm going to swap the cable crossovers for flat bb bench. I'm also going to tinker with volume and rep range to see if I can find what works best.

[alexc]

Wednesday 2-16-05

Deadlift
325x4

Hammer Chin
25x6, 25x5, 25x4, 20x4, BWx6

Seated Calf
65x20+17+12, 65x15+10+10

Hammer T-bar Row
105x8, 105x7, 105x7

Lateral Raises
25x8, 25x6, 25x6

[alexc]

Thursday 2-17-05

SLDL
215x6, 215x6, 215x6

Smith CG Bench
170x6, 170x6, 170x5, 170x3/90x5

Smith Shrug
240x12, 240x12, 240x12

DB Overhead Extension
40x6, 40x4, 40x3

Ez Wrist Curl
70x6, 70x5

Today I was particularly loathing the stiff leg deads, probably my least favorite exercise. I'm thinking of redesigning my split and taking off the next quads/biceps day because quads are still sore from last sunday.

[alexc]

I'm probably going to make this my new routine... starting monday

MONDAY (back) 16 sets
2x Deadlift
4x Standing Calf Raises
4x Weighted Chin Up
3x BB Shrugs
3x Hammer T-bar Row

WEDNESDAY (chest/abs) 15 sets
4x DB Incline Bench
3x Crunches
3x BB Flat Bench
2x Seated Calf Raises
3x Weighted Dips

THURSDAY (legs/biceps) 17 sets
4x BB Full Squat
4x BB Curl
3x Leg Press
3x BB Wrist Curl
3x Leg Curl

SATURDAY (shoulders/triceps) 17 sets
4x Tricep Dips
3x Lateral Raises
3x Standing Calf Raises
4x DB Shoulder Press
3x Wide grip T-bar Row

[egoatdoor]

I'm probably going to make this my new routine... starting monday

MONDAY (back) 16 sets
2x Deadlift
4x Standing Calf Raises
4x Weighted Chin Up
3x BB Shrugs
3x Hammer T-bar Row

WEDNESDAY (chest/abs) 15 sets
4x DB Incline Bench
3x Crunches
3x BB Flat Bench
2x Seated Calf Raises
3x Weighted Dips

THURSDAY (legs/biceps) 17 sets
4x BB Full Squat
4x BB Curl
3x Leg Press
3x BB Wrist Curl
3x Leg Curl

SATURDAY (shoulders/triceps) 17 sets
4x Tricep Dips
3x Lateral Raises
3x Standing Calf Raises
4x DB Shoulder Press
3x Wide grip T-bar Row

Hey Alexc, I've been reading your Journal the last few days and like alot of what I've seen. You've made some great progress since July and even in the last month, you've added poundages on most of your lifts. You did seem disappointed in your chest lifts on 2/15. Don't let it get you down. Realize that increasing your chest lifts can be attributed to greater front delt and triceps strength, so work hard too on those areas.

One question I had early on was on your supplements. Are you taking glutamine? It doesn't look it. This can really help with muscle recovery and this can be important with the heavy weights you are doing and your goal of adding 12 pounds in body weight really quick.

My other question was on your Saturday workout. Are you doing triceps dips first? If so, I think this may negatively affect how well you do lateral raises( less so) and dumbbell shoulder presses( more so) because you are fatiguing the smaller assisting muscle, the triceps, before hitting the larger delt muscle group. I would rather see the triceps done after the shoulders.

[alexc]

Thanks for the encouragement. I'll see about picking up some glutamine and see if it helps, how many g's do you think would be enough to make a difference? I've taken it in the past when I wasn't training seriously enough for it to make a difference.

I wasn't really sure about whether to put triceps before db pressing, it probably would be better to do the pressing first now that you brought it up. The lateral raises, I wanted to try pre-exhausting before db pressing. I can never get a worthwhile set of laterals after pressing, in the past I did them on different days but I don't think that was most effective.

I think I'm going to push the goals back a week, and start the 4 weeks tomorrow. I'm going to try and get to my dad's place and get measurements because I don't have a tape on hand. I kind of slacked this week with eating (not enough), and right now I'm about 175. If I get to 180 I'll be happy, but I like to aim high. I've had 3 days out of the gym and I can't wait to get back in there. I think the new routine will freshen up the intensity level and I'm looking forward to destroying myself this week.

Thanks again for the feedback.

[alexc]

Monday 2-21-05

Deadlift
295x3, 335x3

Smith Calf Raise
160x10, 160x10, 160x10, 160x10

Chin Up
25x6, 25x5, 20x5, 20x4/BWx1

Smith Shrug
250x12, 250x12, 250x11

Hammer T-bar Row
105x9, 105x8, 105x7, 105x6

Felt pretty good today. Amazingly, calves were still sore from wednesday, I don't think I've ever hit them that good. I was planning on 15 reps for calf raises, but decided to take it easy.

[alexc]

Here are some measurements, I also found some I had written down last year when I weighed about 170. I guess the reason I haven't gained much weight over the last 4 months was getting sick 3 times and not being 100% dedicated to eating. I know I can do better.

All measurements are cold and relaxed. Thigh measured in the middle, chest at the top.

11-02-2004
170lbs bodyweight
39.75" Chest
47" Shoulder
33.25" Waist
12.5" Arm
14" Flexed arm
11.5" Forearm
20.25" Thigh (middle)
14.75" Calf

2-22-2005
175lbs bodyweight
41" Chest +1.25"
48" Shoulder +1"
33.25" Waist
13" Arm +0.5"
14.5" Flexed arm +0.5"
12" Forearm +0.5"
22" Thigh+1.75"
14.75" Calf

[alexc]

Wednesday 2-23-05

DB Incline
70x7, 70x5, 70x5, 70x4

Flat Bench
145x7, 155x6

Seated Calf
67x20+15+13, 67x17+12+10

Dips
35x7, 35x7, 35x5

Incline was disappointing again, lost ground on it. It's probably my rotator cuff holding me back, I get some soreness after each set in the right shoulder, inside, and to the back. I might try BB incline next time. All other lifts were good, it was my first time back on flat bench for quite a while. I'll hopefully be able to add about 20lbs to it pretty quickly. I'm going to add 10lbs to dips in the next 2 weeks and start bringing a belt to the gym instead of holding a dumbell with my feet.