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real name
Alex
age
35
gender
Male
location
Kansas City, MO, US
gym
24 Hour Fitness
occupation
Respiratory Therapist
Overall Goal
///
Gain Muscle
Being the Best me i can be !!!
Progress & Goals
BEFORE
Apr 30, 2011
CURRENT
Dec 17, 2011
148.4 Lbs.
LEAN BODY MASS
27.6 Lbs.
BODY FAT
CURRENT WEIGHT
176
Lbs.
Dec 25, 2012
CURRENT BODY FAT
15.6
%
Dec 3, 2011
PROGRESS HISTORY
Lbs.
2011-04-23,2011-04-24,2011-06-22,2011-07-21,2011-07-31,2011-11-13,2011-12-03,2012-08-29,2012-09-11,2012-09-12,2012-12-25
174,175,180,180,180,177,178,176.4,176.4,176,176
Oct 21, 2011
175 Lbs.
%
2011-04-23,2011-04-24,2011-05-13,2011-06-22,2011-07-21,2011-07-31,2011-11-13,2011-12-03
16.6,16.4,15.4,15.7,14.7,15,16,15.7
Jan 27, 2012
14 %
Lbs.
2011-04-23,2011-04-24,2011-06-22,2011-07-21,2011-07-31,2011-11-13,2011-12-03,2012-08-29,2012-09-11,2012-09-12,2012-12-25
145.1,148.1,151.7,153.5,153,148.7,150.1,148.7,148.7,148.4,148.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Im Doing the stringlifts 5x5 program right now. Check it out at www.stronglifts.com
So here’s the Program. 5×5 stands for 5 sets of 5 reps with the same weight. Start with the empty Olympic Bar (45lbs) on all exercises then add 5lbs per workout. On Deadlifts start with 90lbs and add 10lbs per workout (1 set of 5 only!). I warn you, SL5x5 is harder than it looks.
StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5
StrongLifts 5x5 Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
The first time you go to the gym you do SL5x5 workout A, the next time you do workout B. Alternate workouts A and B like this every time you go the gym, and always wait at least 48h between 2 workouts for optimal muscle recovery.
So here’s the Program. 5×5 stands for 5 sets of 5 reps with the same weight. Start with the empty Olympic Bar (45lbs) on all exercises then add 5lbs per workout. On Deadlifts start with 90lbs and add 10lbs per workout (1 set of 5 only!). I warn you, SL5x5 is harder than it looks.
StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5
StrongLifts 5x5 Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
The first time you go to the gym you do SL5x5 workout A, the next time you do workout B. Alternate workouts A and B like this every time you go the gym, and always wait at least 48h between 2 workouts for optimal muscle recovery.
My Nutrition Program View My Full Nutrition Program
amcredle has not added any program information.
My Supplement Program View My Full Supplement Program
amcredle has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Motivation is my one issue. I sometimes loose focus. But i hope this time im able to stay focused with the help of BB.com
amcredle created a new BodyBlog entry "Wendlers 5/3/1 Week 1 , Mesocycle 1".
Its been a wile since I posted. Last year I started off with Strong Lifts 5x5, then moves to Madcow. My strength has really gone up. started off with the bar on all my lifts. Now im Benching 225, Deadlifting 250, Squatting 300, Military Pressing 130. I still have to work on things like grip strength for deadlifting but its been a good year. This week I started Wendlers 5/3/1 program. So far I like it. No more squatting 3x per week as that was getting old. Im hoping to build on from here. I... Go to BodyBlog
Visitor Comments
jeron87
You've packed on heaps since your first pic man. Nice work! Hope I gain as much too.
Dec 21, 2011 1:23am
jeron87
Yeah exactly by the book mate, started with an empty bar. Today is day 2. I will be blogging about my progress and doing progress pics every 2 weeks :)
Nov 29, 2011 1:15pm
jeron87
Hey man. I see youre on week 4 of stronglifts 5x5. Yesterday was day 1 of week 1 of my own Stronglifts 12 week thing. Will be watching ur progress, hopefully we both get awesome results.
Nov 28, 2011 8:16pm
amcredle is now friends with Nirlbou.