Chris and Alex's Journey to Aesthetics

[Chris806]

So, for the past 10 months I have trained for strength and although I haven't made the most optimal gains due to a few setbacks that I'm sure my previous followers are aware of I am still proud with my accomplishments and I am looking forward to a another year of gains. Except this time it'll be a shared log with a long time best friend of mine.

Link to my previous log:

http://forum.bodybuilding.com/showth...284731&page=27

Notable Lifts:

Bench: 235x2
Squat: 255x5 (having hip flexor issues as of late)
Deadlift: 340x1
OHP: 170x1

Weight:

~177lbs and cutting

Until I educate myself further with 5/3/1 or Phat as suggested by Adam (thanks bro), I will be running Derek's 3on/1off.

[alexfigs]

I Alex, have been lifting on and off for the past three years. Earlier in my fitness career I focused mostly on the "mirror muscles" (like most beginners do), and would work only my upper body. Just this past year after gaining much needed knowledge have I really stepped it up, I was relatively strong for my weight in high school so I thought id give it a try. I began working out mainly bodybuilding splits 5 days a week and have only recently became interested in strength training. I have for the past month and am currently undergoing strength training.

Notable lifts:

Bench: 205x5
Squat: 255x5
Deadlift: 295x3
OHP: 115x5

Weight:

~150lbs ~10%BF

Goals:
~160-165lbs 8%BF

2/3/4 (Bench/Squat/DL) and BW OHP

[Chris806]

Bench:
185x8
2x185x7

Incline DB Bench:
3x55x8

Flat DB Flye:
3x25x10

might vid this; thinking I'm going more depth than I should and its causing some discomfort on my left shoulder

Dips:
2xBW+25x6
BW+25x5

BB Curl/Lying French Press:
3x65x8/2x55x8

Incline DB Curl/Tri Pulldowns:
3x20x8/3x80x12

Preacher Curl/Overhead Extensions:
3x60x8/3x40x10

all this volume despite staying conservative killed me, especially the supersets lol

[Chris806]

Squat:
3x190x8

Leg Press:
2x505x10

sharp on the left side of my groin...

Leg Extensions:
3x100x10

emphasis on teardrop

RDL:
3x155x8

Calf Press:
3x185x20

Standing Calf Raise:
3x15x20

Depending on how I feel monday will determine whether or not I'll squat, I think it might finally be time to actually give my groin/hip flexor whatever the **** it is some sufficient time to heal, im very frustrated with it... foam rolling did it really well last night and ill be doing more of that tomorrow for sure

[Chris806]

Barbell Row:
115x8
2x125x8

Lat Pull:
3x75x12

Cable Row:
75x10
2x90x10

T-bar Row:
3x80x8

I didn't count the bar weight, should I though? its like moving half the bar

OHP:
2x115x8
115x7

always enjoy these

Side Lateral/Rear Lateral
3x15x8/3x20x8

Upright Row:
3x35x8

Face Pulls:
3x35x8

[Chris806]

Just as general note, I am still getting accustomed to all the volume and new exercises, so some of these numbers are lower than my actual potential. I am also working on completing the routine within the hour as it was designed, I'm currently finishing in about an hour and 20 minutes... so used to the extended rest times on SS

I will also be checking out 5/3/1 and phat as I said yesterday and perhaps running one of those depending on how I feel about this routine in a few weeks.

[alexfigs]

Tuesday jan 22, 2013:

Front squats:
3x 185x5

OHP:
3x 105x5

Deadlift:
225x5
295x3

Followed by accessory work:

Close grip bench press:
3x 145x8

Reverse peck deck:
3x 70x8


Overall good workout, Deadlift felt light, plan to increase weight, possibly to 315x1 on this coming saturday.

[alexfigs]

Wed- rest day

Today Thursday Jan 23, 2013:

Squats:
3x 265x5 PR

(took a video but poor quality and angle [camera didn't focus])

Bench Press:
3x 210x5 PR

Penlay Rows:
3x 135x5

(first time performing this exercise, plan to shoot a video next time to view form.)

Followed by accessory work:

Barbell curls:
3x 60x8

weighted ab machine/leg raises:
3x 90x20/ 3x BWx20

Pretty good workout! Felt drained after the heavy squats but that 315 mark is soooo close!!

[apujols24]

Wazzz good my man? Glad to see you got a partner with you on this one, always helps to compete. Pumped to see both of your progress

[MaxOTAlex]

In for progress.

[Chris806]

Wazzz good my man? Glad to see you got a partner with you on this one, always helps to compete. Pumped to see both of your progress

good to see you jus <3

In for progress.

thanks brotha

[JohnReeRoo]

im pretty sure i commented here before, but again im still mirin, gl brah with your gains

edit: 333rd post BRAHGHHHHH

[Chris806]

^ thanks brah

Bench:
190x8 PR!
190x7
190x6

Incline DB Bench:
3x60x8 PR!

Flat DB Flye:
3x25x10

Dips:
BW+25x4
BWx8
BWx6

my shoulders are just not digging these anymore, I need to find a replacement...

BB Curl/Lying French Press:
3x65x8/2x60x8

Incline DB Curl/Tri Pulldowns:
3x20x8/3x80x12

Preacher Curl/Overhead Extensions:
3x60x8/3x45x10

[Chris806]

easy on the leg work for the time being

Squat:
3x135x8

Leg Press:
3x315x10

Leg Extensions:
3x105x10

RDL:
3x165x8

Calf Press:
3x190x20

Standing Calf Raise:
3x25x20

[apujols24]

Solid bench PR bruh, good sheet.

[Chris806]

Solid bench PR bruh, good sheet.

thanks bro, hope to catch up to you someday

[Chris806]

solid workout, almost all numbers higher than last time; I also definitely felt like I was engaging my back more than my biceps

I suppose these are all PR's but I only labeled OHP as I am still getting accustomed to the multiple lifts and still have more in me

Barbell Row:
3x135x8

Lat Pull:
3x90x12

Cable Row:
3x90x10

T-bar Row:
3x85x8

I didn't count the bar weight, should I though? its like moving half the bar

OHP:
3x120x8 PR!

Side Lateral/Rear Lateral
3x15x8/3x20x8

Upright Row:
3x45x8

these are a little uncomfortable

Face Pulls:
3x45x8

[alexfigs]

Great workout! Feeling an increase in overall strength!

Tuesday jan 28, 2013:

Front squats:
3x 190x5 PR

OHP:
3x 115x5

Deadlift:
225x5
315x1 PR

Followed by accessory work:

Barbell curls:
3x 60x8

Barbell Lunges:
2x 90x12

(balance felt a bit off on the lunges, plan to work on this exercise more often)

[Chris806]

gratz on the 315 pull alex, **** looked easy

solid workout today despite having slept only 6 hours between the last 2 days..

Bench:
195x7
195x5
190x6

Incline DB Bench:
65x8
2x70x6

Flat DB Flye:
3x25x10

Dips:
3xBWx8

BB Curl/Lying French Press:
3x70x8/3x60x8

Incline DB Curl/Tri Pulldowns:
25x8/90x12

didnt get to finish the last superset cause I was late for class

[alexfigs]

thanks bud!!

Today Wednesday Jan 30, 2013:

Squats:
3x 270x5 PR

Bench Press:
3x 215x5 PR

Penlay Rows:
3x 170x5

-Accessory Work-

Seated calf raises:
3x 70xfailure

Leg raises:
3x Bodyweight x failure


Felt good today, was short on time due to classes, but was still able to get those major lifts in!

[Chris806]

^ mirin' progress brotha; vid those squats next time and post it here

Squat:
3x135x8

Leg Press:
3x325x10

Leg Extensions:
3x110x12

RDL:
3x185x8

Calf Press:
3x195x20

Standing Calf Raise:
3x30x20

Ab Work:
3x12

yesterday's macros:

227p, 184c, 63f

weigh-in tomorrow, hopefully hit 175lbs

[Chris806]

Weight Update: 175lbs (-1.5lbs)

Barbell Row:
140x8
2x140x7

Lat Pull:
105x11
2x90x11

Cable Row:
3x105x10

T-bar Row:
3x90x8

OHP:
2x120x8
135x4

120x8; I'm pretty sure I couldve popped out 2 more



Side Lateral/Rear Lateral
3x15x8/3x20x8

Face Pulls:
3x50x8

[Chris806]

Bench:
195x7
195x6
190x7

Incline DB Bench:
2x70x7
65x7

Flat DB Flye:
30x8
2x25x10

Dips:
3xBW+10x8

BB Curl/Lying French Press:
3x75x8/3x65x8

Incline DB Curl/Tri Pulldowns:
3x30x8/3x100x12

Preacher Curl/Overhead Extensions:
3x65x8/3x50x10

my arms are so blasted, it was so hard to even type this out

[Chris806]

Squat:
3x145x8

no groin pain, going to take these slowly for now

Leg Press:
3x365x10

Leg Extensions:
2x115x12
120x12

RDL:
2x205x8
215x8 how is the form guys?

215x8



Calf Press:
3x205x20

Standing Calf Raise:
3x30x20

Ab Work:
3x12

[apujols24]

Nice OHP and bench Chris, your squats will be right back up there in no time too. Just gotta stay patient

[alexfigs]

Friday Feb 1, 2013:

Front squats:
3x 195x5 PR

OHP:
3x 120x5 PR

Deadlift:
185x5
225x5
275x5
320x1 PR

Followed by accessory work:

straight bar pulldowns:
3x 60x8

Crunches:
2x failure

[alexfigs]

monday feb 4, 2013:

Squats:
3x 275x5 PR

Bench Press:
2x 220x5 PR
1x 220x4 (so pissed i couldnt bang out that last rep!!!)

Penlay Rows:
3x 175x5 PR

-Accessory Work-

Barbell curls:
3x 60x8

Leg raises:
3x Bodyweight x failure

[Chris806]

posting alex's vids until he has 50 posts

320x1 dead



275x5 squat



awesome bro especially the squats, back was curbed on the deadlift like I said

[jd007914]

Ahhhh so this is where you fled to thought you just got scared of my deadlift and squat. Lol jk. Glad I found the new log man. Beastly bench and in March Ill be joining the aesthetic crew

[Chris806]

Ahhhh so this is where you fled to thought you just got scared of my deadlift and squat. Lol jk. Glad I found the new log man. Beastly bench and in March Ill be joining the aesthetic crew

yeah man! new year, new routine, new log.. I'll take that as a subtle attempt at having me check out your deadlift and squat you cheeky kunt

thanks man and can't wait! you actually hit 185, I ended up stopping at 180