Name: Alex
Age: 22
Height: 5’9
Weight: 172 lbs.
Background cliffs
-Born with Aortic Stenosis in my heart. Was no allowed to weight lift.
-Doctor finally clears me to lift weights.
-Played baseball all my life until college started.
-Started lifting weights seriously in 2006.
-Bulked from 147 lbs. to 220 lbs. in that time.
-Realized I was not functional at that weight, decided to cut.
-Cut down to 172 lbs. (where I am at now)
-Lost a lot of strength throughout the 50 lb. cut.
-Still have been lifting consistently for 3 years
-Beginning a Push/Pull/Shoulders/Legs split.
Programs done in past
-DC Training
-I did a split that Layne Norton made for me, way too much volume, ended up injured
-Catalyst Athetics Olympic Weight Lifing
-5 day split
-4 day split
-Westside for Skinny Barbell 3
-5/3/1
Goals
-Become very flexible and extremely functional
-Get faster
-Go to Pro Wrestling school
-Improve Conditioning
-GET STRONGER!
-Get to 190-195 lbs. and stay there at 10% BF
I have a bad problem of getting A.D.D. when it comes to lifting programs and switching like crazy. NO MORE CHANGING. THIS IS IT!
TIME TO WIPE THE BUTT!
JUNE 22,2010
LEGS
FREE SQUATS
30,30,25,25,30
–SUPERSET WITH–
BACK SQUATS
135 LBS. X 10, 225 LBS. X 5, 245 LBS. X 5, 275 LBS. X 3, 245 LBS. 5
LEG CURL
120 LBS. X 12, 165 LBS. X 10, 180 LBS. X 8
DUMBBELL SLDL
60’S X 10,10, 80’S X 8
–SUPERSET WITH–
BOX JUMPS (ON A HIGH BENCH)
3,3,3
DECLINE SIT-UPS
40,25
HANGING LEG RAISES
20,20
TOE PRESS ON LEG PRESS SLED
2 PPS X 20,15,15
THOUGHTS: Fun workout. It was like 100 degrees at the gym.
RP = REST PAUSE
DS = DROP SET
PS = PER SIDE
PPS = PLATES PER SIDE
JUNE 24,2010
CHEST/CALVES
INCLINE BARBELL BENCH PRESS (HAVEN’T DONE INCLINE BB IN A YEAR OR SO)
45 LBS. X 15, 95 LBS. X 10,8, 115 LBS. X 5, 125 LBS. X 2 
FLAT DUMBBELL BENCH PRESS
45’S X 10, 60’S X 6, 70’S X 5 RP 2 RP 3
INCLINE DUMBBELL FLIES
35’S X 8, 40’S X 8, 45’S X 8 DS 35’S X 4
CABLE CROSSOVERS
20 PS X 15, 40 PS X 10, 40 PS X 23
STANDING CALF RAISES
135 LBS. X 15, 225 LBS. X 12,10, 315 LBS. X 14 DS 225 LBS. X 16 DS 135 LBS. X 22
TOE PRESS ON LEG PRESS SLED
3 PPS X 10, 4 PPS X 10,10,10,10,10,10,10,10,10,10
JUNE 25,2010
DEADLIFT/DELTS/TRAPS
DEADLIFT
135 LBS. X 10, 225 LBS. 5, 5, 5
LIFE FITNESS MACHINE SHOULDER PRESS
40 LBS. X 15, 90 LBS. X 7 RP 6 RP 4
DUMBBELL SIDE LATERAL
30’S X 8, 40’S X 8, 45’S X 4 RP 3 RP 3
ONE ARM CABLE LATERAL
10 PS X 12, 10 PS X 23
BARBELL SHRUG
135 LBS. X 12, 225 LBS. X 10, 315 LBS. X 7 DS 225 LBS. X 8 DS 135 LBS. X 10
DUMBBELL SHRUG
80’S X 22
SWISS BALL CRUNCHES
20,15
NOTES: I don’t go past 225 lbs. on deadlifts because I have aortic stenosis in my heart. Also, my left trap was giving me some trouble again today especially on the shoulder press.
JUNE 27,2010
BACK
ACTIVITY: BASEBALL GAME
BENT OVER ROWS
135 LBS. X 12, 185 LBS. X 6 RP 5 RP 5
REVERSE GRIP LAT PULLDOWN
90 LBS. X 15, DROPSET → 144 LBS. X 8, 120 LBS. X 8, 90 LBS. X 9
CHEST SUPPORTED T-BAR ROWS
45 LBS. X 10, 90 LBS. X 9 RP 6 RP 5
WIDE GRIP SEATED CABLE ROW
120 LBS. X 10, DROPSET → 175 LBS. X 8, 150 LBS. X 8, 120 LBS. X 10, 95 LBS. X 6
DUMBBELL PULLOVER
45 LBS. X 26
BENT OVER DUMBBELL LATERAL
20’S X 15, 25’S X 12 RP 8 RP 6
Notes: Was in a bit of a rush today. I had a baseball game right after my workout so I had to fly through the workout. Our team lost the game because I dropped a throw at first base in the last inning and they scored two runs. LOL!
UNE 29,2010
ARMS
ACTIVITY: BASEBALL GAME
TRICEPS V-BAR PRESSDOWNS
70 LBS. X 15, 100 LBS. X 10, 130 LBS. X 8, DROPSET—> 170 LBS. X 6, 140 LBS. X 5, 110 LBS. X 5
SKULLCRUSHERS
65 LBS. X 10,10, 75 LBS. X 6 RP 4 RP 3
OVERHEAD DUMBBELL EXTENSION
45 LBS. X 21
BARBELL CURL
45 LBS. X 12, 65 LBS. X 10, 75 LBS. X 8 RP 5 RP 5
DUMBBELL PREACHER CURL
25 LBS. X 10,10
CABLE CURL
50 LBS. X 10,10,10,10,10,10,10,10
BARBELL WRIST CURL
45 LBS. X 15, 95 LBS. X 12,10
DECLINE SIT-UPS
25
Notes: Almost blacked out after my eighth set of cable curls. My vision got all crossed up and I couldn’t see straight. I have no idea what it was. Had a baseball game tonight as well. We lost 17-10 lol. Tomorrow is Legs and I can’t wait to destroy them! OH and my Vanilla Solution 5 came in the mail today! Gonna try it out before bed tonight as my last meal!
July 1,2010
upper body
–superset a (60 secs. Rest in between exercises)–
wide grip seated cable row
115 lbs. X 15 (wu), 175 lbs. X 8,8,8,8
dumbbell flat bench press
40’s x 15 (wu), 60’s x 8,8,8,8
–superset b (60 secs. Rest in between exercises–
chin-ups
bw x 8,8,8,8
standing neutral grip dumbbell shoulder press
20’s x 10 (wu), 30’s x 8,8,8,8
–superset c (60 secs. Rest in between exercises–
reverse crunches
15,15
planks
60 seconds
JULY 2,2010
LEGS
WARM-UP: 1 mile ride on exercise bike
BACK SQUATS
135 LBS. X 15, 185 LBS. X 20, 225 LBS. X 6, 275 LBS. X 6, 225 LBS. X 10, 135 LBS. X 15
LEG EXTENSION
120 LBS. X 15, 150 LBS. X 12, 210 LBS. X 8, 225 LBS. X 6
LEG CURL
90 LBS. X 15, 120 LBS. X 12, 150 LBS. X 8, 165 LBS. X 6
STANDING CALF RAISES
135 LBS. X 30, 225 LBS. X 20, 275 LBS. X 10, 315 LBS. X 6,6
Notes: Really fun and exhausting workout. My legs felt like bologna afterwards. Can’t wait to hit the gym tomorrow for Chest :D.
JULY 3,2010
CHEST/FRONT DELTS/ABS
NOTES: HAVING PAIN IN MY LEFT TRAP STILL.
INCLINE BARBELL BENCH PRESS (SECOND TIME DOING THESE IN A YEAR OR SO)
45 LBS. X 20, 95 LBS. X 6, 115 LBS. X 6, 95 LBS. X 10, 65 LBS. X 15
FLAT DUMBBELL BENCH PRESS
40’S X 15, 50’S X 12, 60’S X 8, 65’S X 6
DIPS
BW X 15,15,12,12
SEATED DUMBBELL SHOULDER PRESS (THESE REALLY AGGRAVATED MY LEFT TRAP)
35’S X 12,10,8,6
DUMBBELL FRONT RAISES
15’S X 12,12,12,12
SIX INCH LYING LEG RAISES
20,20,20
CRUNCHES
20,20,20
MORE NOTES: Not sure what it is, but my left trap has been hurting me a lot lately especially on any type of incline or shoulder press. Who knows what it could be. My guess would be a pinched nerve lol.