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Old 08-12-2013, 05:21 PM   #1
bigalfry
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Hey whats up guys, I've been a member on the forums since '09 but haven't really been active until now. I was going to post something about myself in the introductions thread but it appears to be locked... Oh well, I'll just introduce myself here.

Name's Alex - I'm 26 and have been lifting for 10 years now. I live in Calgary, Canada with my wife Danielle and my two boys Caleb(3) and Elijah(1.5). I'm an engineer tech. which means I spend 9 hours a day tied to a desk next to an asshole who talks too much. Lifting keeps me sane and prevents me from kicking in his teeth.

When I was 16 I was 6'3" and 130 lbs. I got tired of being nicknamed things like "stretch" so I went down to Canadian Tire and picked up a cheap weight bench. I started researching and lifting and by the time I went back to school at the end of the summer I had packed on over 50lbs of (mostly) muscle. I kept on going from there. Sold my weight bench and joined a local gym throughout the remainder of highschool and college and never stopped from there.

Lifting is a part of who I am - it's a part of the definition of 'me'. I love lifting, I love getting bigger, I love getting stronger and I love how nobody dares to F*** with me.

I found myself getting a little bored with training - I always did it for fun but never really got anywhere with it, no goal, no end result. So I came back to these forums a couple of weeks ago and started looking around and realised that I really want to start taking this seriously and get into powerlifting. I sent a message to Steve and he recommended a workout for me, the HugeGainer Early Intermediate Strength Building 4 Day Split (I'd post a link but I haven't made enough posts here yet to be allowed to).

I just started on it yesterday so I have a little catching up to do on the posting. Since this is a new workout I'm still kind of feeling out what weight I should be using so for the first week or two it won't be terribly consistent.

Day 1:
Squat:
225x7
225x7
225x6
Total Reps:20
Rep Goal: 20

Romanian Deadlift:
185x12
185x12
Total reps: 24
Rep Goal: 15

Leg Press:
270x18
270x16
270x15
270x12
270x12
Total Reps: 73
Rep Goal: 60

Leg Curls (standing, one leg):
50x15
50x11
50x10
50x8
Total Reps: 44
Rep Goal: 40

Decline Weighted Situps:
I never do abs, so I went without weight.
10
10
6
Total Reps:26
Rep Goal: 10-25

Calve Raise:
90x17
90x14
90x11
Total Reps: 42
Rep Goal: 40

Obviously I need to bump all of these up a bit next week, some more than others. Once I get everything all felt out I'll start my progressive loading.
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Old 08-12-2013, 11:22 PM   #2
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Great to see ya Alex. Work hard.
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Old 08-13-2013, 10:30 AM   #3
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Good luck smashing your goals. Will be following.
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Old 08-14-2013, 10:36 AM   #4
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Was planning to post this yesterday but never got the chance to.

Day 2:
Still feeling things out.

Bench Press:
205x9
205x8
205x6
205x5
Total Reps: 28
Rep Goal: 25

One arm dumbell row:
95x13
95x12
95x9
Total Reps: 34
Rep Goal: 40

Seated Arnold Press:
35x12
35x10
35x8
Total Reps: 30
Rep Goal: 30

Lying Tricep Extension:
70x12
70x12
70x10
70x9
Total Reps: 43
Rep goal: 35

Seated Cable Rows:
160x12
160x10
160x8
Total Reps: 30
Rep Goal: 30

Dumbell Curls:
30x11
30x10
30x9
Total Reps: 30
Rep Goal: 30

That was Mondays workout - I'm pretty pumped for todays workout - DEADLIFTS!!!
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Old 08-14-2013, 01:34 PM   #5
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Day 3:
Deadlifts:
Work up to 1 rep of 85% max, followed by 75% singles, as many as you can fit into 10 minutes.
365x1
315x16
Damn near blacked out between a few of those reps.

Squat:
235x7
235x6
235x5
Total Reps: 18
Goal: 20

Shrugs:
10 reps with one plate, adding a plate every set until you can't do the 10 reps.
135x10
225x10
315x9

Standing Leg Curls:
65x15
65x12
65x12
65x12
Total Reps: 51
Goal: 40

Cable Crunch:
130x7
130x8
130x5
Total: 20
Goal: 10-25

Calve raises:
Machine was busted and I was running out of time.
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Old 08-16-2013, 08:57 AM   #6
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Day 4:

Barbell shoulder press:
135x7
135x6
135x5
135x4
Toatal Reps: 22
Rep Goal: 30
Gonna knock 10 pounds off of this one next week to see if I can make my rep goal.

Close grip bench press:
135x10
135x9
135x9
135x8
Total Reps: 36
Rep Goal: 30

Barbell Row:
135x12
135x10
135x10
Total Reps: 32
Rep Goal: 30

Cable Tricep Extensions:
100x12
100x10
100x9
10x06
Total reps: 37
Rep Goadl: 35-40

Lat Pulldown:
180x9
180x8
180x6
Total Reps: 23
rep goal: 30

Hammer Curls:
35x12
35x10
35x9
Total reps: 31
rep goal: 30

Now that I've finished my first week on this routine I know what weights to use (most of my guesses were pretty close anyway) and I can start crushing it.
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Old 08-18-2013, 08:49 AM   #7
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Quote:
Originally Posted by bigalfry View Post

Now that I've finished my first week on this routine I know what weights to use (most of my guesses were pretty close anyway) and I can start crushing it.
Smash on!
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Old 09-03-2013, 12:48 PM   #8
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Smashing rep goals. Stay strong.
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Old 09-03-2013, 03:30 PM   #9
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Monday

Bench Press:
225x6
225x6
225x5
225x4
Total Reps: 21
Rep Goal: 25

One arm dumbell row:
100x13
100x12
100x11
Total Reps: 36
Rep Goal: 40

Seated Arnold Press:
45x12
45x9
45x9
Total Reps: 30
Rep Goal: 30

Lying Tricep Extension:
100x12
100x10
100x10
100x6
Total Reps: 38
Rep goal: 35

Seated Cable Rows:
220x11
220x9
220x8
Total Reps: 28
Rep Goal: 30

Dumbell Curls:
40x12
40x10
40x8
Total Reps: 30
Rep Goal: 30

Really beginning to realize the importance of thinking about each set and placing a goal # of reps in my head. If I had just said to myself, "as many as I can" I'd probably only do 10 and say that I can't do any more, but if I say to myself, "I need to do 12" I find myself doing it. Mind over matter I guess...
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Old 09-05-2013, 01:55 PM   #10
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bigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machine
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Wednesday

Deadlifts:
80% singles, as many as you can fit into 5 minutes.
345x7

Squat:
245x7
245x6
245x4
Total Reps: 17
Goal: 20

Shrugs:
10 reps with one plate, adding a plate every set until you can't do the 10 reps.
135x10
225x10
315x6

Laying Leg Curls:
140x12
140x10
140x9
140x6
Total Reps: 37
Goal: 40

Cable Crunch:
130x9
130x7
130x6
Total Reps: 22
Rep Goal: 10-25

Calve raises:
115x9
115x10
115x8
Total Reps: 27
Goal: 40
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