Alpha90 helping Luke to make the Iron Flex

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  1. Glad to have you join in macdady and budman!

    This afternoon's lifting session was rather blah. Just felt rather weak. Will post it up tomorrow on the computer. This broken screen sucks.
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."


  2. Quote Originally Posted by lukehayd View Post
    Glad to have you join in macdady and budman!

    This afternoon's lifting session was rather blah. Just felt rather weak. Will post it up tomorrow on the computer. This broken screen sucks.
    Haha I feel ya man. At the beginning of this year I got the phone you have now plus a otter box... me being stupid I said "hey watch this, I can toss my phone in this case and it won't break" aaaaannd I was wrong lol spent 3 weeks with no screen at all and the people at Verizon were just baffled as to how the hell I managed to break my phone in all of 3 days 350 bucks later I had the razor HD lol... also glad to be here, I'm interested in maybe running this or what tyga just finished running(stenzine I think) in the future so get out there and make some gains boy! Lol
    Why not zoidberg?
    •   
       


  3. Quote Originally Posted by McCrew530 View Post
    I have 2 shocks 1 for my smash around and one that looks like this for going out Attachment 86937
    Hhhhmmmm
    Why not zoidberg?

  4. Quote Originally Posted by macdady View Post
    Hhhhmmmm
    Hey now dont judge. Im not asking stupid PCT questions...
    SNS REP
    Hit me up with any questions any time.

  5. Quote Originally Posted by McCrew530 View Post
    Hey now dont judge. Im not asking stupid PCT questions...
    Haha fine fine I'll leave your and your black frost alone
    Why not zoidberg?
    •   
       


  6. Fwiw, I replaced my Motorola Atrix screen a few weeks ago for around $25. I don't think you can do that with an iPhone.
    SEMPER FI!!

  7. Quote Originally Posted by enhanced View Post
    Fwiw, I replaced my Motorola Atrix screen a few weeks ago for around $25. I don't think you can do that with an iPhone.
    Can't do that with the fancy droids either... I tried lol 250 was the cheapest
    Why not zoidberg?

  8. 840 cal protein shake down the hatch 30 min ago, time for bed now.
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."

  9. Quote Originally Posted by lukehayd View Post
    Glad to have you join in macdady and budman!

    This afternoon's lifting session was rather blah. Just felt rather weak. Will post it up tomorrow on the computer. This broken screen sucks.
    All good, you supported my log in the past so time to do the same for you.

  10. Day 1

    Starting weight: 173 (yeah, I went down a little more)

    LEG DAY!!

    Squat press
    200x15
    400x10
    400x10
    490x10
    400x5

    Calf press (on the squat press)
    200x15
    400x5
    400x5
    490x3
    400x5

    ATG Squats (haven't done these for a while)
    135x15
    225x10
    225x10
    275x10
    225x5

    Leg extensions (Hammer Strength machine)
    45x15
    45x15
    70x10
    90x10
    115x5

    Was feeling rather weak today and thinking that it is just my body trying to adjust to the higher carb and calorie diet. Happens at the beginning of every bulk. Squats were kept light because of not doing them for a while and the weak feeling I had. Everything went up just fine but just a little shaky on the last few reps. No issues with my bulged disc acting up so that's a good thing. I might just go ahead and keep the weight light and focus on more reps. Nothing to really report on the Alpha 90 just yet.
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."

  11. Quote Originally Posted by macdady View Post
    If you have a chance take a gander at the droid razor HD lol its pretty sweet. It doesn't feel like its going to break if you sneeze while holding it... I've dropped it off a 8 foot ladder w/o a case and she is still in running g condition
    Well, I went into the store last night and they told me that I got this phone this year but I swear I got it last year! This is the second one of these because the first one somehow got bent in half with some breaks on the screen that kinda resembled knuckle prints. Weird right! Hopefully the insurance company replaces this one too!
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."

  12. Quote Originally Posted by lukehayd View Post
    Day 1

    Starting weight: 173 (yeah, I went down a little more)

    LEG DAY!!

    Squat press
    200x15
    400x10
    400x10
    490x10
    400x5

    Calf press (on the squat press)
    200x15
    400x5
    400x5
    490x3
    400x5

    ATG Squats (haven't done these for a while)
    135x15
    225x10
    225x10
    275x10
    225x5

    Leg extensions (Hammer Strength machine)
    45x15
    45x15
    70x10
    90x10
    115x5

    Was feeling rather weak today and thinking that it is just my body trying to adjust to the higher carb and calorie diet. Happens at the beginning of every bulk. Squats were kept light because of not doing them for a while and the weak feeling I had. Everything went up just fine but just a little shaky on the last few reps. No issues with my bulged disc acting up so that's a good thing. I might just go ahead and keep the weight light and focus on more reps. Nothing to really report on the Alpha 90 just yet.
    First day in the books nice!! Which disc is bulged? I have a bad one between 5-6 so putting a bar on my back to squat is out.. Sounds like you and I use the same squat machine, it's a life saver for me.. I'm at the tail end of a 8 week Epi /Stano cycle, I ditched the heavy weights and I'm seeing awesome results with it so go for it your body will thank you

  13. Bulged at or just above sacrum. Been that way for a couple years now. Thought it was fixed but keeps flaring up now and again. Too stubborn to go to doc! Lol!
    Squat press is Hammer Strength brand but did squats in the squat rack too. Back actually feels better today than normal.
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."

  14. Quote Originally Posted by lukehayd View Post
    Day 1

    Starting weight: 173 (yeah, I went down a little more)

    LEG DAY!!

    Squat press
    200x15
    400x10
    400x10
    490x10
    400x5

    Calf press (on the squat press)
    200x15
    400x5
    400x5
    490x3
    400x5

    ATG Squats (haven't done these for a while)
    135x15
    225x10
    225x10
    275x10
    225x5

    Leg extensions (Hammer Strength machine)
    45x15
    45x15
    70x10
    90x10
    115x5

    Was feeling rather weak today and thinking that it is just my body trying to adjust to the higher carb and calorie diet. Happens at the beginning of every bulk. Squats were kept light because of not doing them for a while and the weak feeling I had. Everything went up just fine but just a little shaky on the last few reps. No issues with my bulged disc acting up so that's a good thing. I might just go ahead and keep the weight light and focus on more reps. Nothing to really report on the Alpha 90 just yet.
    Looks good for feeling weak lol
    Why not zoidberg?

  15. Quote Originally Posted by lukehayd View Post
    Well, I went into the store last night and they told me that I got this phone this year but I swear I got it last year! This is the second one of these because the first one somehow got bent in half with some breaks on the screen that kinda resembled knuckle prints. Weird right! Hopefully the insurance company replaces this one too!
    If you have insurance through Verizon they should replace it twice a year lol...just try not to break it too often from now on cause they will drop your insurance if your not careful
    Why not zoidberg?

  16. Quote Originally Posted by lukehayd View Post
    Well, I went into the store last night and they told me that I got this phone this year but I swear I got it last year! This is the second one of these because the first one somehow got bent in half with some breaks on the screen that kinda resembled knuckle prints. Weird right! Hopefully the insurance company replaces this one too!
    If you have insurance through Verizon they should replace it twice a year lol...just try not to break it too often from now on cause they will drop your insurance if your not careful
    Why not zoidberg?

  17. Quote Originally Posted by lukehayd View Post
    Day 1

    Starting weight: 173 (yeah, I went down a little more)

    LEG DAY!!

    Squat press
    200x15
    400x10
    400x10
    490x10
    400x5

    Calf press (on the squat press)
    200x15
    400x5
    400x5
    490x3
    400x5

    ATG Squats (haven't done these for a while)
    135x15
    225x10
    225x10
    275x10
    225x5

    Leg extensions (Hammer Strength machine)
    45x15
    45x15
    70x10
    90x10
    115x5

    Was feeling rather weak today and thinking that it is just my body trying to adjust to the higher carb and calorie diet. Happens at the beginning of every bulk. Squats were kept light because of not doing them for a while and the weak feeling I had. Everything went up just fine but just a little shaky on the last few reps. No issues with my bulged disc acting up so that's a good thing. I might just go ahead and keep the weight light and focus on more reps. Nothing to really report on the Alpha 90 just yet.
    Your puttin up good weight already! 275 for 10 on your second to last working set?! Dang son!
    Psalms 62:1-62:2

  18. Quote Originally Posted by tyga tyga View Post
    Your puttin up good weight already! 275 for 10 on your second to last working set?! Dang son!
    Back in January I was up to 445x3. Little bit of loss there. I'll get it back.......... and more!!!
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."

  19. Quote Originally Posted by lukehayd View Post

    Back in January I was up to 445x3. Little bit of loss there. I'll get it back.......... and more!!!
    Yessir!
    Psalms 62:1-62:2

  20. Quote Originally Posted by lukehayd View Post
    Back in January I was up to 445x3. Little bit of loss there. I'll get it back.......... and more!!!
    If I attempted that it would be like watching a life alert commercial.. I've fallen and I can't get up!! LOL

  21. Quote Originally Posted by lukehayd View Post
    Back in January I was up to 445x3. Little bit of loss there. I'll get it back.......... and more!!!
    I jealous man I am lol
    Why not zoidberg?

  22. Quote Originally Posted by bcazo View Post
    If I attempted that it would be like watching a life alert commercial.. I've fallen and I can't get up!! LOL
    Quote Originally Posted by macdady View Post
    I jealous man I am lol
    Lol!! Wish I was still there! I tweaked it a little, got scared and then I backed off and l lost it! Like they say, "Use it or lose it!" It's frustrating but better than not being able to work and support my family. Just have to get it in my head slow and steady!
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."

  23. Day 2

    Weight: no change

    Chest/Arms/shoulders

    Flat bench
    135x10 (3 second negative with 1 sec pause at bottom)
    185x10 (Same)
    225x5
    245x5
    225x8
    185x10
    135x15

    Iso-lateral bench press
    45x10
    70x10
    80x10
    90x5
    80x5

    Incline bench
    95x15 (3 sec negative, 1 sec pause at bottom)
    135x10 (same)
    185x5
    225x5
    185x4

    DB Hammer curls (no dance moves involved with these!)
    30x10
    35x10
    40x10
    40x10
    45x5

    DB front raises
    20x10x3
    25x10x2

    DB Lateral raises
    20x10x4
    25x10

    Alright so I decided to change my routine and thinking of going with a more frequent routine. Something like:
    Sunday: Off
    Monday: Legs/ Back
    Tuesday: Arms/ Chest/ Shoulders
    Wednesday: OFF
    Thursday: Legs/ Abs
    Friday: Chest/ Back/ Arms

    Of course, I would not be doing the same lifts twice in a week as I would use machine lifts for one day and free weights the other day. Something I'm kicking around anyways. I'll have to do some tweaking and some more planning but I think it would facilitate some more growth. Thoughts?

    On the Alpha 90, still nothing to really report.

    *EDIT!!!* I take that back, the pump during the lifts today was freakin awesome and limited some of my reps. Got to where I couldn't do any more reps because of the pump.
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."

  24. Name:  trap.jpeg
Views: 65
Size:  4.5 KB

    Name:  back.jpeg
Views: 64
Size:  8.0 KB
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."

  25. Quote Originally Posted by lukehayd View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=87 003"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=87 004"/>
    You have a growth just above your medial/front delt... Nvm it's just your TRAP!!!
    Psalms 62:1-62:2

  26. How'd I miss this! Kill it lukey!
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  27. Quote Originally Posted by lukehayd View Post
    Day 2

    Weight: no change

    Chest/Arms/shoulders

    Flat bench
    135x10 (3 second negative with 1 sec pause at bottom)
    185x10 (Same)
    225x5
    245x5
    225x8
    185x10
    135x15

    Iso-lateral bench press
    45x10
    70x10
    80x10
    90x5
    80x5

    Incline bench
    95x15 (3 sec negative, 1 sec pause at bottom)
    135x10 (same)
    185x5
    225x5
    185x4

    DB Hammer curls (no dance moves involved with these!)
    30x10
    35x10
    40x10
    40x10
    45x5

    DB front raises
    20x10x3
    25x10x2

    DB Lateral raises
    20x10x4
    25x10

    Alright so I decided to change my routine and thinking of going with a more frequent routine. Something like:
    Sunday: Off
    Monday: Legs/ Back
    Tuesday: Arms/ Chest/ Shoulders
    Wednesday: OFF
    Thursday: Legs/ Abs
    Friday: Chest/ Back/ Arms

    Of course, I would not be doing the same lifts twice in a week as I would use machine lifts for one day and free weights the other day. Something I'm kicking around anyways. I'll have to do some tweaking and some more planning but I think it would facilitate some more growth. Thoughts?

    On the Alpha 90, still nothing to really report.

    *EDIT!!!* I take that back, the pump during the lifts today was freakin awesome and limited some of my reps. Got to where I couldn't do any more reps because of the pump.
    And that my friend is call being "ON"!!! Where did your neck go??? LOL Traps looking big already!! As far as the lifting splits just seems like a lot to do in one session, back and legs the same night would kill me.. I've been playing with the idea of going 1 body part per day, just one of my stupid ideas..

  28. Hahaha! Yep!



    I think I already mentioned that growth on my right side...... fatty cyst. Something like this:



    PS, DON'T WATCH IF YOU ARE SQUEAMISH!!!
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."

  29. Quote Originally Posted by LiveToLift View Post
    How'd I miss this! Kill it lukey!
    I was trying to keep you out. LOL! Glad to see you join in!!
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."

  30. Quote Originally Posted by bcazo View Post
    And that my friend is call being "ON"!!! Where did your neck go??? LOL Traps looking big already!! As far as the lifting splits just seems like a lot to do in one session, back and legs the same night would kill me.. I've been playing with the idea of going 1 body part per day, just one of my stupid ideas..
    Haven't even worked my back/ traps yet on this cycle! I just got done doing the one part for each day and I didn't care for it. Seems like I didn't get anything done. Maybe I just didn't throw in enough variational lifts???
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."
  •   

      
     

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