Chris and Alex's Journey to Aesthetics

[jd007914]

honestly idk and I've just recently decided to extend my cut to october/mid october because I promised I would shred until I was ~9% this summer before I lean bulk.. I'm going to keep gunning for more though, hopefully I'm feeling alright to workout today after class I didn't really get a whole lot of sleep last night

Cutting through October? Not even once! Good luck doe bro

[Chris806]

Cutting through October? Not even once! Good luck doe bro

its also my friend pushing me to do so haha, whatever I may cut it short

[Chris806]

Deadlift:
225x3
275x1
325x5 PR!
315x2

very pleased with todays effort, that approximately puts me at an estimated 1rm of 365 which isn't too bad at all imo

Barbell Row:
2x135x12
135x10

Lat Pull:
2x135x10
135x9

Cable Row:
3x125x10

couldnt find my usual handle so I had to use some random thing which made this significantly tougher

Hyperextensions:
3xBW+25x12

I actually enjoyed these, going to replace my t-bars

OHP:
135x3
155x4
155x3

meh

Side Lateral/Rear Lateral Machine:
3x25x10/3x105x10

[jd007914]

Hyper extensions are awesome bro! But I wouldn't leave out your T-Bars for them

Your call ma frand

[Chris806]

Squat:
225x3
285x4
185x15

Leg Press:
3x550x12

slow negatives

Leg Ext:
3x180x10

Standing Calf Raises:
3x50x20

Weighted Leg Raises:
3xBW+15x10
3xBWx10

did some sort of ab circuit with a friend after

[Chris806]

Hyper extensions are awesome bro! But I wouldn't leave out your T-Bars for them

Your call ma frand

I feel like I may have too much back volume if I just throw in an extra exercise

[BulkingForever]

double bodyweight deads for reps! keep it up man!

[Chris806]

double bodyweight deads for reps! keep it up man!

my least flattering lift

feelsbadman/10..

[Chris806]

school has been stressful and not much sleep, not my best workout to say the least

Deadlift:
225x3
275x1
315x1
295x3

Barbell Row:
3x135x12

Lat Pull:
3x125x12

Cable Row:
3x125x12

Hyperextensions:
3xBW+25x12

OHP:
135x8
135x7
135x5

was going for 3x8

Side Lateral/Rear Lateral Machine:
3x25x10/3x105x10

[Chris806]

extremely busy with school and my job, however I squeezed in a 35 min chest/arm day, wont bother logging it though cause nothing stands out

on another note

UPDATE:

I have decided to stop cutting cause it is very taxing to do so at uni, like I already get ****ty sleep, being on a deficit isnt helping either
atm I'll be maintaining at what I believe is 2400 calories, in the very near future I'll be running 5/3/1... going for a 1100 total this bulk... more to come on that

[Chris806]

Now thinking about it, I'm having a hard time deciding between madcows and 5/3/1.. what do you guys think?

I'll be bulking @ +300, and the goal is to increase strength especially in the deadlift

[jd007914]

Now thinking about it, I'm having a hard time deciding between madcows and 5/3/1.. what do you guys think?

I'll be bulking @ +300, and the goal is to increase strength especially in the deadlift

Bulking and 5/3/1, welcome to the dark side

[Francis333]

5/3/1 is a good idea. JD knows about dat.

Madcows is great too.

I'm so jelly you're stronger than me while you're cutting in everything but DL.

[Chris806]

I decided to move forward with madcows because the progression seems to be faster than 5/3/1, we'll see what happens for the time being

my workouts for the next couple weeks are all going to be meh since they're under my 5rm ramped up sets (as the program suggests)

Squat:
95x5
135x5
185x5
225x5
245x5

Bench:
95x5
135x5
155x5
175x5
195x5

Row:
45x5
95x5
125x5
140x5
155x5

Hyper:
2xBW+25x10

Leg Raises:
3xBW+15x10

[Chris806]

easy workout today done in like 45 minutes

Squat:
95x5
135x5
185x5
185x5

OHP:
45x5
95x5
110x5
120x5
135x5

Deadlift:
135x5
175x5
200x5
235x5
275x5

Leg Raises:
3xBW+15x12

[Chris806]

so far so good; not much to say here

Squat:
95x5
135x5
185x5
225x5
250x3
185x8

Bench:
95x5
135x5
155x5
175x5
200x3
155x8

Row:
45x5
95x5
125x5
140x5
160x3
125x8

Dips:
3xBW+40x8

BB Curls:
3x75x8

Tricep Ext:
3x70x8

[BulkingForever]

i think the lower volume and more rest is gonna serve you well cutting on madcows. good move IMO man!!

[Chris806]

i think the lower volume and more rest is gonna serve you well cutting on madcows. good move IMO man!!

have just recently decided to maintain and eventually going to start bulking once I get passed the intial 4 week phase of madcows.. really looking to make some big gains in the remainder 8 weeks of the program

[Chris806]

fairly easy, have been eating and resting a lot lately

Squat:
95x5
135x5
185x5
225x5
250x5

Bench:
95x5
135x5
155x5
175x5
200x5

Row:
45x5
95x5
135x5
145x5
160x5

Hyper:
2xBW+25x10

Leg Raises:
3xBW+15x10

[Chris806]

easy 40 min workout

Squat:
95x5
135x5
185x5
185x5

OHP:
45x5
95x5
115x5
140x5

Deadlift:
135x5
185x5
235x5
280x5

Leg Raises:
3xBW+15x12

[alexfigs]

alright, i apologize for being MIA just honestly been too lazy to post. plan to dedicate more time to the forum just got to build a routine. Ive still been lifting regularly, have been keeping some records of my workout routines, which i will try to post tn. As far as my workouts lately, ive just been experimenting to see what it is that i like and works for my body along with my goals. Plan to undergo a lean bulk for a couple of months but also try to keep high intensity for explosive and endurance gains. i dont wanna just be that guy who lifts, i wanna be the guy who lifts is athletic can compete in endurance related sports.

thanks guys and i apologize again for being gone for so long

[alexfigs]

chris btw, alexis has had a bodyspace for a year, he has photos from a yea ago, should consider have him join the forum along with any workout partner u may have currently with you at school

[alexfigs]

ok so for the month of august and september i continued with my regular power routine. Able to bring my squat up to 330lbsx1 and as far as DL goes; my lower back started to get very sore and tender making it hard to sit for extended periods of time. For this reason through the months of july and august i didnt exceed 315 for deads. i feel as though my core is not as strong as it should be..

plan to work more of the core muscles, to minimize this problem.

Through the first weeks of school i attempted several new programs to see which i prefer.
~started with mike o'hearns power bodybuilding
~this week i started to do jay cutlers program on bb

my overall views after this experimental period was that i like mike ohearns program but i will put a twist on it by adding some more exercises with greater rep ranges.

~began reading on jim stoopani's shred program and really interested on the idea of performing HIIT in between sets for 50-60 sec.

[Chris806]

glad to see you back alex, time to make some gains

[Chris806]

still working up, easy workout

Squat:
95x5
135x5
185x5
225x5
255x3
185x8

Bench:
95x5
135x5
155x5
185x5
205x3
155x8

Row:
45x5
95x5
135x5
145x5
165x3
135x8

Dips:
3xBW+45x8

BB Curls:
3x75x8

Tricep Ext:
3x75x8

[Chris806]

Squat:
95x5
135x5
185x5
225x5
255x5

Bench:
95x5
135x5
155x5
185x5
205x5

Row:
45x5
95x5
135x5
145x5
165x5

Hyper:
2xBW+25x10

Leg Raises:
3xBW+15x10

[alexfigs]

Finally decided what it is i will do!!

my split will be as follows:

monday: chest and back
tuesday: spartan circuit
wednesday: legs
thursday: spartan circuit
friday: arms & shoulders

still debating on whether my monday wednesday and friday splits will be and whether they will be more bodybuilding movements or work more towards power splits..

[Chris806]

Squat:
95x5
135x5
185x5
185x5

OHP:
45x5
95x5
115x5
145x5

Deadlift:
135x5
185x5
235x5
285x5

Leg Raises:
3xBW+15x12

[Francis333]

but who was update

[BulkingForever]

but who was update

this pls respond chris