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Alex sean's journal

Posted: Fri Apr 01, 2016 2:08 pm
by AlexSean
I just completed ph3 phase 1 using really really light weight, after not having lifted in over a year. After about a month to get my muscles adapted and mind back in the game, I am going to repeat phase 1 with my real maxes and see what kind of gains I am able to make. I am also working with the wonderful and talented Katie Coles to find macros that work for my body and allow me to drop weight. I have not been around or lower than 15% BF since I was a pre-teen. I hope to attain that over time. This will be a log of my journey...

February 15, 2015
I used this day to figure out my current maxes for the ph3 program.


The following lifts were done:
Bench
95 x 6
135 x 3
155 x 1
175 x 1
185 x 2
Max: 190

Squat
95 x 3
115 x 3
135 x 1
155 x 2
175 x 2
195 x 2
Max: 200

Deadlift
135 x 5
155 x 4
185 x 4
225 x 2
245 x 2
Max: 250

Current Macros
Days 1-3 - 200p/160c/55f
Day 4 - 195P/230C/65F

Dropping carbs by 20% on off days from cardio/lifting.

Alex seans journal

Posted: Sat Dec 10, 2016 5:58 am
by CerbAerobegax
So Ive been lifting on and off for about 8 years now, and been training strongman on and off for about a year. I figure if I keep a journal it might help me be consistent.

Mon
Deadlift up to 345 singles
front squat up to 205x3