Strength Training Systems

The Alex Workout

Forearm Workout Usage of Nano Weights

2001 1 set 20 lbs. 10 reps. Warm-up

 1 set 30 lbs. 6 reps. Warm-up

 3 sets 40 lbs. 4 reps. Workout

 1 set 42.5 lbs. 3 reps. Workout

 1 set 45 lbs. 2 reps. Workout

 1 set 47.5 lbs. 1 rep. Workout

 1 set 20 lbs. 10 reps. Warm-down

Years referring to sets of 4 reps.

Increase

2oz. 2002 60 lbs.

1 oz. 2003 70 lbs.

½ oz. 2004 75 lbs.

¼ oz. 2005 77.5 lbs.

¼ oz. 2006 80 lbs.

¼ oz. 2007 82.5 lbs.

¼ oz. 2008 85 lbs.

¼ oz. 2009 87.5 lbs.

1 oz. 2010 97.5 lbs.

2 oz. 2011 117.5 lbs.

2012 1 set 92.5 lbs. 10 reps. Warm-up

 1 set 112.5 lbs. 6 reps. Warm-up

 2 sets 122.5 lbs. 4 reps. Workout

 1 set 125 lbs. 3 reps. Workout

 1 set 127.5 lbs. 2 reps. Workout

 1 set 130 lbs. 1 rep. Workout

 1 set 92.5 lbs. 10 reps. Warm-down

Lat Pulls Using Nano Weights

2001 1 set 40 lbs. 10 reps. Warm-up

 1 set 60 lbs. 6 reps . Warm-up

 4 sets 80 lbs. 4 reps. Workout

 1 set 100 lbs. 3 reps. Workout

 1 set 120 lbs. 2 reps. Workout

 1 set 140 lbs. 1 rep. Workout

 1 set 40 lbs. 10 reps. Warm-down

Increase

2.5 lbs. 2002 200 lbs.

2.5 lbs. 2003 320 lbs.

1.25 lbs. 2004 350 lbs.

1.25 lbs. 2005 380 lbs.

1.25 lbs. 2006 410 lbs.

1.25 lbs. 2007 440 lbs.*

1.25 lbs. 2008 470 lbs.

1.25 lbs. 2009 500 lbs.

1.25 lbs. 2010 530 lbs.

1.25 lbs. 2011 560 lbs.

* In 2007, I changed my workout from using the same weight for 4 sets of 4 reps to breaking it down to 90 lbs. increases on each set of 4 reps. so there were not such big weight jumps. The least three years the weight increases have been getting easier.

2012 1 set 140 lbs. 10 reps. Warm-up

 1 set 230 lbs. 6 reps. Warm-up

 1 set 320 lbs. 4 reps. Workout

 1 set 410 lbs. 4 reps. Workout

 1 set 500 lbs. 4 reps. Workout

 1 set 590 lbs. 4 reps. Workout

 1 set 630 lbs. 3 reps. Workout

  • 1 set 670 lbs. 2 reps. Workout
  •  1 set 710 lbs. 1 rep. Workout

 1 set 140 lbs. 10 reps. Warm-down