** AlexRyan1's log **

[AlexRyan1]

Got a new laptop so I am going to be creating this log to track my progress.
Currently running a full-body routine which I will post below, will try and post in here as often as possible

A
Bench 3x3 pyramid
Squat 3x5
Low row 3x6-8
DB incline 3x6-8
Shrug/lateral 3x8-12
dips/neutral grip Chin-up 3x6-8

B
DB military press 3x6-8
Deadlift 1x5
DB decline 3x8-10
Wide grip pulldowns 3x6-8
facepull/Incline Fly 3x8-12
skullcrusher/Hammer curl 3x6-8

all measurements will be in kg

as of 15 feb 13
Bench 65x1
Squat 70x1
Dead ??

Height 5''8 weight 75kg

[AlexRyan1]

Friday 15th February

Bench - 47.5x3 - 55x3 - 62.5x3(PR)

Squat - 65 5/5/5

Incline - 22 7/7/7

(Missed rows)

Shrug 22kg DB 12/12/12

Lateral 6kg DB 12/12/12 (trying to get form down)

skullcrusher 22.5 6/6/6

neutral chinup 3/3/3 (tired as fuuark)


Average workout today I suppose, squat still weak as **** but I am trying to perfect my form now so should go up, broke my femur about 1.5 years ago so could have something to do with it. Training with my mate on Monday so will be skipping sunday and doing my workout B on the Monday with him.

[AlexRyan1]

Went to friends gym today, couldn't do my usual workout but pulled 100kg x1 which is a new pr, and my first time deadlifting in 2 months.
Gonna do workout A as planned on wednesday

[AlexRyan1]

WEDNESDAY 20TH FEBRUARY 2013


Bench - 50x3 - 57.5x3 - 65x1

Squat - 70x5 - 70x5 - 70x5 (PR)

Incline Bench - 22 - 8/7/5

Low Row (each arm) 60x8 - 60x8 -60x8

DB Shrug - 24kg- 12/12/12

Lateral raise 8kg - 9/9/9

Weighted dips(6kg) 7/6/6

Neutral Chinup - 5/5/5


Bench ****ed up today probably because of bad nutrition last couple of days - Having trouble locking out so I am going to go heavier on my tricep exercises.
will probably go for 60x2 on sunday and if I miss that I will deload and might start doing cgbp.
At the end of my last set of squats I had just reached the top of my last rep and was about to rack the bar, this is when I had my first near death experience. Some retard decided to help me rack it and he only lifted one side , I almost went flying to the side and I has a massive go at him lol, luckily I managed to keep balance and rack it. Anyway this ****ed my lower back and I was pissed, this could of been why my incline db was so weak today?

If anyone has any suggestions to help with bench or any changes to my routine feel free to post them in here

[AlexRyan1]

okay so what I am thinking about doing is working up to a top set of 5reps and then when I get 5 I will increase weight and drop to 3 reps. I will then work back up to 5 and repeat
If anyone thinks this will not work or has something better than post it, I hate straight sets for some reason lol

[AlexRyan1]

22 February 2013

Seated DB Shoulder Press - 20kg - 5/5/4

Deadlift - 100kgx3

Decline DB Bench - 22kg - 8/8/8

Lat Pulldown - 50kg - 7/7/7

Incline DB Fly - 12kg - 10/10/10

Seated Facepull - 15kg - 15/15/15

Skullcrusher - 22.5kg(+ezbar) - 8/8/8

Ez - Bar curl - 20kg(+ezbar) - 8/8/8

good workout

[AlexRyan1]

fuuark got in late tonight and my little bro woke me up an hour ago (3am) - not gonna get a lot of sleep tonight so will try to get in 8hours and maybe have a lie in. Workout tomorrow will be hard not expecting to hit any PR's but will see how it goes and update on here

[AlexRyan1]

Not to bad today apart from a couple of things I will say at the end

Bench - Worked up to 65x3

Low Row - 65kg each arm 3x12

Incline DB - 22kg - 8/8/7

Dips(6kg) 6/5

Chinups 5/4


Tried squatting but my lower back was in agony so I am going to rest it for a week and do leg presses instead
Might do Leg curls or something instead of DL's until next week
Now I think about it only good point was the bench which went surprisingly well. By the time I got to dips and chins I had no energy left as like I said I was out the night before.
Also gonna swap low row for cable row as I think my upper back is getting neglected.
Also subbing the neutral chins for hammer curls

[AlexRyan1]

Reached my goal of getting to 165lbs and look smaller than I thought I would
Setting myself some new goals

July 1st - 175lbs @around the same bf - might need to do a minicut for holiday in august
- Squat - 100kg 1x5
- Bench - 80kg 1x5
- Deadlift 130kg 1x5
December 1st - 185-190lbs
- Squat - 130kg 1x5
- Bench 100kg 1x5
- Deadlift 150kg 1x5
Might seem a bit unrealistic but I think it will be achievable
Im going to try and increase my bench by 2.5kg a week and squat/dl 5kg a week - so could hit these goals early if all goes well

Because my goals are mainly strength orientated I will post my new routine with the changes I have made below

A

Bench - pyramid to top set of 5
Squat - 3x5
Cable Row 3x6-8
Incline DB Press 3x6-8
Lateral raises/DB shrugs 3x10-12
Weighted dips/Hammer curl 3x6-8

B

Bench - Pyramid to top set of 5
Squat 3x5
Lat pull-down 3x6-8
DB Military Press 3x6-8
Facepull/Incline Fly 3x10-12
Skullcrusher/ez-bar curl 3x6-8

Every 3rd session I will replace bench with decline DB bench for 3x8-10
Every 3rd session I will replace Squats with 1x5 deadlift

If anyone has any exercises that would assist my bench/squat that are better than the ones I have chosen please tell me and do you think I should replace some of the iso work with more assistance work?

[AlexRyan1]

Tried squatting again for some reason at my lower back was in agony so I am going to listen to the gym instructor who told me to lay off the squats for a little bit and just do leg press and stretches for my lower back, also gonna lay off the deadlifts until then and will replace them with leg curls
My sleeping pattern has been messed up for the last couple of days and I had no energy today after staying behind at school for 2 hours, so the workout went as I expected it too, not very well

Bench - Worked up to 65x3 again .. need to work on lockout

Squat - explained above

DB Shoulder press - 20kg - 6/5/5 - need to fix form and lower weight im not coming all the way down

Lat pulldown - 50kg 8/8/8 - on the last couple of reps I cheat a bit and don't come all the way down so will increase weight when happy with form

Facepull/Fly - Had little energy left so wanted to save it for tris/bis

Skullcrusher 30kg - 6/6/6

Ez bar curls 27.5kg 3x7

[AlexRyan1]

Thursday 28th Feb 2013

Bench
Worked up to 65x3 AGAIN .. gonna up the weight anyway, was supposed to do decline db today but felt like benching, so I benched

Leg Press - 150kg3x12

Cable row - 22.5kg each arm 3x10

Incline DB - 24 - 6/6/5

Shrug - 55kg 3x12

Lateral raise 8kg 3x10

Skullcruser - ~32.5kg 6/5/4

Hammer curl 3x8 14kg

Need to increase this bench on Saturday and see where I go with that
Cant wait to squat and dl again gonna rest back until 12th march

[AlexRyan1]

Saturday 2nd march

Decline Bench 26kg 7/6/4

DB shoulder press 20kg 6/5/4 lol dunno what happened here

Lat pulldown 50kg 3x8 - form better now ready to increase weight

Leg press - 170kg 9-9-9

Incline Fly - 12kg 15/12/12

Facepull 10kg 3x20 working on form

Dip 6kg 7/7

Barbell curl 30kg 2x6

overall decent workout, gonna bench 67.5 for prob 1-2 reps on Monday and see how that goes
think I have lordosis and maybe that's part of the reason I hurt my back
Still resting squats and deads for a while don't want to make it any worse
Focusing on stretching hip flexors and hammies and strengthening abs, also gonna buy a belt.
Need some more hammy exercises somewhere aswell but wont worry about that right now

[tomg91]

good luck mate, im starting at around the same weights as you so definitely watch your progression keep at it!

[AlexRyan1]

good luck mate, im starting at around the same weights as you so definitely watch your progression keep at it!

cheers brah you got a log?

[AlexRyan1]

Monday 4th March
Bench - 67.5x1( Hoping to progress quickly now)

Cable Row - 22.5kg(each arm) 3x10

Leg Press 180 3x12

Incline DB - 24kg - 7/7/7

Shrug - 60kg - 12/12/12

Lateral 8kg 10/10/10

Skullcrusher 27.5kg 3x8

Hammer Curl 16kg - 6/5/5

My strength is appalling lol, need to get my bench up quickly will be increasing weight every week now at least. Still hoping for that 80x1 in july but it's looking far away. Will be squatting again soon and I think that will go up quickly

[AlexRyan1]

Just looked in the mirror and realised I have put on a considerable amount of fat
Because of this, I am going to end my bulk on May 15th so that gives me just over 2 months to reach my goals, so if I don't reach them I will not be to mad and will just try to reach them when I get back from my holiday. Also was going to do a CKD for a couple of weeks before holiday, any advice with this?

[AlexRyan1]

Wed 6th March

Bench - 67.5kg x 2~3 - not sure about spotter :/

Lat Pulldown 55kg 3x8

Leg Press 190kg 3x10 - Once I max out machine on next woekout I will drop weight to 170 and increase ROM - I will then work back up to 200

DB Shoulder Press 20kg x 9,8,7 - going to up weight now

Incline DB Fly 14kg x 13,8,7

Facepull 17.5kg 3x15

Dips - 6kgx8
8kgx7
10kgx7

Barbell curl 30kg 3x7


Fxck the decline presses will only do them when I don't feel up to benching
gonna work with 67.5 again on Friday and maybe sunday
On bench I have switched it up so I go heavy first and then do 8reps at 70% and 10 reps at 60%
Gonna leg press for one more week

[AlexRyan1]

Fri 8th March

Flat Bench 67.5 x 2~3 again - going to decrease grip width
52.5x8
47.5x8

Cable row - 25kg(per arm) 3x10

Incline DB Bench
26kgx6
26kgx4
20kgx8

Lateral raise 10kg 3x8

Smith shrug 60kg 3x15

Lying tri ext - 30kg 3x6

Hammer curl 16kg 3x5 - think I have injured left arm


Lying tri ext hurting elbows so swapping with Smith CGBP
Doing lkegs tomorrow with mate so that's why I didn't train them today

[AlexRyan1]

Completely forgot about the rep range I had planned for my top set of bench
gonna keep going for a week and then next week I am going to deload
Will drop weight to like 62.5-65 for 5 reps and work way back up

[AlexRyan1]

Mon 11 March 13

Bench - 70x1
- 55 x 7
- 50x8

Leg press - 200kgx5 ****
- 130kg x10

Lat pulldown - 60kgX6
- 60KGX6
-60KGX6

Shoulder Press - 22kgx7
- 24kgx4
- 18kgx12

Incline Fly - 14kgx12
- 14kgx12
-14kgx12
Dip - bw+10kg x7
bw+10kgx6
bw+10kgx4

Bench - Dropping weight to 62.5kg on Wednesday and working way back up in 3-5 rep range
Leg press - Think it was cramp and had to stop mid-set, just dropped weight for today.
Shoulder press - 22kg was fine, 24kg was an ego lift lul

[AlexRyan1]

Wed 13th march

Bench 62.5x5
55x6
50x9


Squat - 60kgx5
- 60kgx5
- Back playing up again

Incline db press 26kg 7/5/5

Cable row 25kg 3x8

Didn't do any isolation work as back was in agony even though I was squatting really light, think my injury is worse than I thought - leg press for another month so won't be hitting squat or deadlift goals unless my new belt helps
Working dat bench back up

[AlexRyan1]

Workout failed today, not even worth posting.
Lets just say pyramid sets do not seem to be working so I have decided I might just do good ol' 3x5 for bench now, will see how sundays sessions go
Also I know I keep on changing my routine but I feel like it has too many pointless exercises and I am sort of losing track lol so this is just for my own benefit you can ignore it

A
Leg press 3x10(3x5 squat when back recovers)
Bench - 3x5
Cable Row 3x8 - ( Will switch to bb row when back recovers)
Incline DB press 3x8
Dips/Hammer Curl 3x8

B
Leg Press 3x10(3x5 squat when back recovers)
Bench - 3x5
Lat pulldown 3x8(Switch to pullups soon)
DB seated Military press 3x6-8
Dips/Ez bar curl 3x8


May add one exercise to A (Shrugs) and one to B (Facepulls) every now and then when I have time.
When my bench Is stuck like it is at the moment I will add in a couple of sets of heavy rack lockouts. Making sure I get enough calories err day and getting enough sleep + vitamins.
Because of this stupid injury I know I will not be able to hit those goals by july so I will be happy with 75x1-3 bench, 90kgx1-3 squat and 110kgx1-3 deadlift.
bench WILL go up 2.5kg a week no matter what I will push myself hard and it could go up even more than that, when I can squat again i will increase it at least 5kg a week, deadlift 5kg aswell. Really want some decent strength before cut and then after my holiday i will be doing a 3on/1off with strength training still there for the main lifts

[AlexRyan1]

BOOM absolutely smashed it today

Bench - 65x6
- 65x6
- 65x6

Cable Row - 50kgx12
- 50kgx12
- 50kgx12

Leg Press - 150kgx10
- 150kgx10
- 150kgx10

Incline DB press - 22kgx8
- 22kgx8
- 22kgx8

Dips +10kg 2x8
Hammer Curls 16kg - 1x7
- 1x5

Bench was good today will happily move up next workout, just doing traditional 3x5 now I think
Dropped leg press weight and increased ROM, gonna work my way back up felt good today
Incline DB was full rom and felt chest much more.
Can't wait till Tuesday now
Dips were pretty poor form so will re-do on Tuesday, only did 2 sets as i tried to do cgbp but didn't like it

[AlexRyan1]

Tuesday 19th March 2013

Bench - 67.5x3
- 67.5x3
- 67.5x3
- 60x5
Leg Press - 160kgx10
- 160kgx10
- 160kgx10

Lat pulldown - 60kgx7
60kgx7
60kgx7

DB shoulder Press - 22kgx6
22kgx6
22kgx6
Dips - BW+10kg 3x8

Ez bar curls - 27.5kg 3x8


Overall good workout
Would of liked to get 4 reps on bench for all sets but I will try get 4-5 on all 3 on Friday, bar speed was better than when i did this last time and they were a struggle but not complete grinders like before.
Dip ROM was much better, will add weight on Thursday, working curls up to 12 reps.
Shoulder press is lagging bus was quite tired so not to fussed, will have 24kg for at least 3x5 by next Friday.
Also i have night shift twice on the weekend so hopefully i will still be able to get a decent workout in on Saturday, im only 16 why am i doing this lol.

Also starting from this week i will also be setting weekly goals for my big lifts.
Seeing as i cant squat or deadlift for probably 1-2 more weeks i will only post bench goals.
AT LEAST 70x3 by next Wednesday

[AlexRyan1]

Thursday 21st March 2013

Bench - 67.5x3
67.5x3
67.5x3
Incline DB press - 24kg- 3x6

Leg press - 170kg - 3x10

BB Row- 40kgx3 (light - getting form good)

Dips +12kg 7/6/6

Hammer Curl 16kg 7/7/7

DB Shrugs 18kg 20/16/15


Bench absolutely sucked today, had no energy and spotter had to basically help me on all reps. When I did a small deload last time I didn't do all 3 sets so I will deload to 62.5 on Saturday(I will be tired after work but oh well) for hopefully 4-5 sets of 5 and then progress each workout after that. Will be swuatting again next Wednesday. Disregard that 70x3 goal for Wednesday I am aiming for that next sunday/tuesday

[AlexRyan1]

LUL at thinking I could bench 4x a week struggling to get calories and 6 hours sleep.

Alternating 3x5 bench with 3x5 seated db military

So

A

Squat
Bench
Row
Incline
Dip
Curl

B

Squat
Shoulder press
Row(Lighter weight for 3x8)(Replace with 1x5 dead every 2nd B session)
Low Decline DB press
Pullup - Working these up
Dip or maybe lying tri ext again in the future

Starting with A on Saturday

[AlexRyan1]

Wednesday 23rd March Workout A

Bench - 62.5 - 5/5/?

Leg Press - 180 - 8/8/8

Incline DB - 24kg - 7/7/6

BB Row - 50kg 8/8/8

Tricep Pushdown 22.5kgx10
25kgx10
Hammer Curl 16kg 8/8

**** sake should not of gone today I know for sure I could of hit better numbers if I just rested - had about 3hours sleep and a mcdonalds for food.
Getting a lot of sleep tomorrow night so im just going to re-do this workout on Monday and start again at workout A. working next Friday and sunday so will need to get pre-wo delivered by then so I have energy in the gym. Squatting on monday

[AlexRyan1]

Monday 25th - A

Bench- 65x5
- 65x4 (form on last rep ****ed up would of got it)
- 65x4 Spotter had to help me on last rep

Squat - 50kgx5
60kgx5
60kgx5

BB Row - X

Incline DB - 24kg 8/7/6

Dips 12kg 6/64

BB curl 27.5 8/8/8



Will slowly work my way back up on squat as I still had a bit of back pain but it is gone now, will just use belt if it gets worse
Gonna do 65 again on Friday for bench and then move up .Dropping incline db as I am replacing seated db military with OHP so upper chest will be stimulated enough, will do lateral raises instead

[AlexRyan1]

Lol at today back completely squatting went and I limped out of the gym *facepalm*
Did ohp tho and did like 35kg 3x5
**** decline db will just do flat when I feel like it.
Incorporating weighted cruches 3x6-8 err session now.
Because of back going back to leg press for 3x10 and low row 3x10 as it is chest supported, no heavy back or leg work for time being.
also gonna train more frequently now

[AlexRyan1]

gym shut till Tuesday, could probably do with the break anyway back might heal