MY 6 wk 1-ALPHA LOG - AnabolicMinds.com - Page 10

MY 6 wk 1-ALPHA LOG

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    Cardio and abs today. Ignite to power thru because cardio is soooo boring on Sundays.
    Cardio- 15min@ treadmill + 15 min@ eliptical
    ABZ circuit- hanging leg raises, weighted crunches, cable chops X4
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    I like IGNITE for cardio too! Makes for a great session with lots of sweat!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    I like IGNITE for cardio too! Makes for a great session with lots of sweat!
    Yup!
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    Quote Originally Posted by MrKleen73 View Post
    I like IGNITE for cardio too! Makes for a great session with lots of sweat!
    It will take you to a whole other level no doubt. I am glad I monitor my heart rate while doing cardio it would be so easy to get carried away.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    I probably stay carried away, at least by many peoples standards but I do my cardio as cardio not aerobics. So my heart rate is higher than "optimal Fat burning zone" says it should be...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    I probably stay carried away, at least by many peoples standards but I do my cardio as cardio not aerobics. So my heart rate is higher than "optimal Fat burning zone" says it should be...
    Me too. Then again I'm pretty confident that as active as we have been for our entire lives, our max HR's for fat burning zone and cardio zone are higher than normal
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    Quote Originally Posted by MrKleen73 View Post
    I probably stay carried away, at least by many peoples standards but I do my cardio as cardio not aerobics. So my heart rate is higher than "optimal Fat burning zone" says it should be...
    As is mine but heart rate for fat burning is not the only limit you have to adhere to to avoid risk. I don't take myself over 140 which is the red zone for my age. My fat buring upper range stops at around 115, I actually spend most of my time around 130. I have a very low heart rate so 130 it very intensive for me, I have to work very hard to get that high. I can use extreme interval that will take me up to 140 thiugh and over if I don't watch out. That's when I have to watch it, if I am experiencing performance enhancement like I do with ignite I will just go nuggin futs sometmes.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Day 82 Chest Weight ? DB Incline Press 12@55x2 warmup + cuff work DB Flat Press 10@90, 10@105, 9@120 Incline BB Bench 8@185, 9@185, 9@185 DB Fly 10@45, 10@55, 10@50 High Cable Crossover 10@80x2, 15@60 Push-ups 35
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    Man my HR gets up to 170 on intervals. I walk or rest until it gets down to about 120-140 before my next interval. Usually around 2-3 minutes.
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    Quote Originally Posted by calebsmitty View Post
    Man my HR gets up to 170 on intervals. I walk or rest until it gets down to about 120-140 before my next interval. Usually around 2-3 minutes.
    The younger you are the higher your heart rate allowance for instance a 40 year old's max is like 150 or so ..
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    I'm almost 35. I do recover pretty fast though.
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    The MHR or Max Heart Rate is based off of average individuals not athletic trained individuals in healthy trained individuals the threshold has more to do with conditioning than age. Just so happens most older people are sedentary, eat poorly, and have arteries full of plaque build up from years of living that way. So the charts have to cater to them. I get my heart rate up to 170 with out any issues at all. Even 180 does not bother me. However normally I am sticking around 145-165 when doing my medium intensity cardio. My resting heart rate is typically between 53-60 depending on how little conditioning work I have been doing.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    The MHR or Max Heart Rate is based off of average individuals not athletic trained individuals in healthy trained individuals the threshold has more to do with conditioning than age. Just so happens most older people are sedentary, eat poorly, and have arteries full of plaque build up from years of living that way. So the charts have to cater to them. I get my heart rate up to 170 with out any issues at all. Even 180 does not bother me. However normally I am sticking around 145-165 when doing my medium intensity cardio. My resting heart rate is typically between 53-60 depending on how little conditioning work I have been doing.
    That is exactly the point I was trying to make. Good on ya
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    Day 83 Back
    Jog Warmup
    Pullups 15, 15, 10, 10, 10
    Trap Bar Deads 10@155, 8@265, 8@375, 3@465, 1@465, 1@465
    Wide Pullups 8, 8, 8, 8, 8
    Seated Row (00:30 rest) 10@200, 8@180, 10@160
    Cardio 10 min@eliptical

    Good energy after a long day. Killer workout, 100 pullups + Deads + Cardio
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    You have incredible endurance with the pullups, my numbers start to dive immediately.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post
    You have incredible endurance with the pullups, my numbers start to dive immediately.
    Why thank you good sir
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    No doubt mine dive pretty quickly too. However I can do 100 in 20 sets of 5 reps. I just can't do 50 straight in 5 sets of 10, go figure, just depends on how bad I cash them out on each set.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    No doubt mine dive pretty quickly too. However I can do 100 in 20 sets of 5 reps. I just can't do 50 straight in 5 sets of 10, go figure, just depends on how bad I cash them out on each set.
    My forearms are spent!
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    No doubt!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Day 84 Legs
    5 min warmup
    Squat (parallel & medium stance)
    12@135, 12@225, 8@315, 6@385, 3@405, 12@225
    Leg Press (narrow)
    5@900, 5@900, 8@900
    Walking Lunge
    12@115, 14@115, 16@115
    Leg Ext + Seated Leg Curl (no rest btwn sets or exercise)
    3 sets 12@140+12@175

    Medium stance squats are new to me. I usually only do narrow stance. Def felt it on the inner thigh. Ran out of time again. I'm at school from 9am till 8pm on Monday and Wednesday. Gym closes at 10 so Ive been cutting it close, last one walking out.
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    Quote Originally Posted by PalmFist View Post
    Day 84 Legs
    5 min warmup
    Squat (parallel & medium stance)
    12@135, 12@225, 8@315, 6@385, 3@405, 12@225
    Leg Press (narrow)
    5@900, 5@900, 8@900
    Walking Lunge
    12@115, 14@115, 16@115
    Leg Ext + Seated Leg Curl (no rest btwn sets or exercise)
    3 sets 12@140+12@175

    Medium stance squats are new to me. I usually only do narrow stance. Def felt it on the inner thigh. Ran out of time again. I'm at school from 9am till 8pm on Monday and Wednesday. Gym closes at 10 so Ive been cutting it close, last one walking out.
    Wide even moreso
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    Day 85 cardio/core
    1- 15 min@eliptical
    2- AB CIRCUIT
    Weighted Crunches- 20@30, 15@30
    Leg Raises- 15, 15
    Cable Chop- 10@50, 10@40
    3- 15 min@seated bike
    4- CORE CIRCUIT
    Plank- 40sec, 45 sec
    L Side Plank- 30, 30
    R Side Plank- 30, 30
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    Quote Originally Posted by DreamWeaver View Post

    Wide even moreso
    Never really played with wide. Worked on building my top and outer quads this cycle but started noticing my inners are less defined so ill probably start that route soon. Tell you what though, I've been doing walking lunges for two or three weeks now and my ass is coming back in. Hadnt done them since this past summer.
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    Well I'm starting PCT on Sunday. Any advice on tweaking workout routines or diet for PCT? I've done most types of workouts out there and can make each one my bitch when I get into a groove but I'm really liking my 4-5 day splits right now. My strength coming out of this 12 wk cycle isn't so astronomical that I'm worried about losing it so no worries there, though I do wish I could put up 1-alpha numbers all year round! I'm already resigned to the fact I may drop back down to 195ish, at 200 now, but I've been working hard the last three weeks to shed water weight and am hopeful to stay at 200 give or take 2 lbs.

    My plan for now is to continue a 4-5 day split depending on energy/recovery and play it by ear as I always do (general sense of well being). Follow a 3000 cal diet + or - ~250 cals daily. I don't want to cycle carbs cuz I hate feeling like shyt when I do, so 150-250 daily. Protein 230-280 depending on lift or off day. Fats within normal range.

    I'll lay out my PCT in the morning but its solid so no worries there
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    you like the 5-day split, keep doing one basic bodypart per day. go into cruise for awhile. recover.
    reps in the 8-12 or 8-15 range. maybe bust out straight sets, rather than pyramid.
    diet - yeah doesn't sound bad. stay above maintenance, but not too much above..3k sounds okay
    drop the cardio (unless you really like it)
    carb rotation not bad, and all in the application, rotate maybe 150/250/350 levels, or just stay between 150-300
    you're not too far off that as is..

    after pct, shake things up again.
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    Quote Originally Posted by snagencyV2.0 View Post
    you like the 5-day split, keep doing one basic bodypart per day. go into cruise for awhile. recover.
    reps in the 8-12 or 8-15 range. maybe bust out straight sets, rather than pyramid.
    diet - yeah doesn't sound bad. stay above maintenance, but not too much above..3k sounds okay
    drop the cardio (unless you really like it)
    carb rotation not bad, and all in the application, rotate maybe 150/250/350 levels, or just stay between 150-300
    you're not too far off that as is..

    after pct, shake things up again.
    Thanks for the response. It's settled then, my 5 day split on cruise mode. About the cardio though, I do love it but I will cut it down to 1-2 times a week of HIIT for a max 20 min
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    Day 86 Arms
    Weight 200
    5 min jog warmup
    Superset Warmup
    - chins- 9x2
    - diamond pushups- 15x2 -
    - pike press- 12x2
    Weighted Chins
    10@35, 8@45, 8@45
    EZ bar Preacher Curl (close grip)
    12@65x3
    Hammer Curls
    10@30x3
    Close Grip Bench
    12@135, 10@205x2
    Weighted Dips
    15@45, 12@45x2
    Overhead Cable Ext
    12@80, 10@80, 15@60
    Seated Fat Bar Shoulder Press
    14@135, 18@135, 11@135
    DB Side Raise + DB Rear Raise
    14@25+17@15, 15@25+15@15, 10@25+10@15

    Awesome burn and energy today. Haven't done arms in at least two weeks so numbers felt low but I still put out my all. This is my last workout on cycle and I will be posting reviews for 550-xd, pro xanthine, and ignite this weekend. Stay tuned for PCT action and ill post a link for that new thread this weekend as well. Again I'd like to give a shout out to the FINAFLEX reps who assisted my efforts and answered my questions throughout this 12 week cycle
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    Quote Originally Posted by PalmFist View Post
    Day 86 Arms
    Weight 200
    5 min jog warmup
    Superset Warmup
    - chins- 9x2
    - diamond pushups- 15x2 -
    - pike press- 12x2
    Weighted Chins
    10@35, 8@45, 8@45
    EZ bar Preacher Curl (close grip)
    12@65x3
    Hammer Curls
    10@30x3
    Close Grip Bench
    12@135, 10@205x2
    Weighted Dips
    15@45, 12@45x2
    Overhead Cable Ext
    12@80, 10@80, 15@60
    Seated Fat Bar Shoulder Press
    14@135, 18@135, 11@135
    DB Side Raise + DB Rear Raise
    14@25+17@15, 15@25+15@15, 10@25+10@15

    Awesome burn and energy today. Haven't done arms in at least two weeks so numbers felt low but I still put out my all. This is my last workout on cycle and I will be posting reviews for 550-xd, pro xanthine, and ignite this weekend. Stay tuned for PCT action and ill post a link for that new thread this weekend as well. Again I'd like to give a shout out to the FINAFLEX reps who assisted my efforts and answered my questions throughout this 12 week cycle
    Looking forward to all those reviews. Next time you have to try stacking 1-alpha and 550. I really like the effects to far up a couple lbs and quite a bit leaner I think.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by PalmFist View Post
    Thanks for the response. It's settled then, my 5 day split on cruise mode. About the cardio though, I do love it but I will cut it down to 1-2 times a week of HIIT for a max 20 min
    you can do cardio if you wish, no biggie
    some ppl enjoy that sort of thing..or, need it for bodycomp purposes..
    i don't
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    Quote Originally Posted by snagencyV2.0 View Post
    you can do cardio if you wish, no biggie
    some ppl enjoy that sort of thing..or, need it for bodycomp purposes..
    i don't
    Well we all can't be as great as you Snags! Old timers putting us young cats to shame. Doug too. WTH...
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    Quote Originally Posted by DreamWeaver View Post

    Looking forward to all those reviews. Next time you have to try stacking 1-alpha and 550. I really like the effects to far up a couple lbs and quite a bit leaner I think.
    I think they will work better stacked together like you have done. I blew up on the 1-alpha and added more BF than I would have liked. However if I had them stacked I do believe I would have seen more efficient gains.
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    Quote Originally Posted by PalmFist View Post
    Well we all can't be as great as you Snags! Old timers putting us young cats to shame. Doug too. WTH...

    gee thanks man, but it ain't all like that .
    i am lucky that i need very little cardio..and i certainly have never enjoyed the teadmill or any stationary cardio. ever.
    my cardio preference is sports bro..tennis..basketball..
    crazy-paced effort in my weight training sessions..
    or if i need more intensity: just plain sprinting, down my street..
    or biking..up hills. wherever.

    oh - i will ONLY utilize my indoor cardio equipment, to loosen up prior to a training session sometimes..or, to cool down afterwards..nothing else. light stuff, not intended for terms of 'cardio'

    diffrent strokes for diffrent folks!
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    Great workouts not sure how I missed the last few updates but you have been killing it. PCT plan looks pretty solid.
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    Last two caps on cycle
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    Creative! Man I am dying to hop on but promised myself I would wait at least 2 more weeks minimum... Hate having lower test and no anabolics... Pretty sure I am going TRT route after my next run.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Pct plan:

    WK 1-5: 3x wk 50mcg IGFLR3
    WK 1-4/5: nolva 40/40/20/20/10?
    WK 1-4: 10mg osta ed
    WK 1-5+: 3g DAA ed
    WK 3-8: PCT REV 3/3/2/1/1eod/1e3d
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    Quote Originally Posted by PalmFist View Post
    Pct plan:

    WK 1-5: 3x wk 50mcg IGFLR3
    WK 1-4/5: nolva 40/40/20/20/10?
    WK 1-4: 20mg osta ed
    WK 1-5+: 3g DAA ed
    WK 3-8: PCT REV 3/3/2/1/1eod/1e3d
    WHOAH! 20mg of Osta is going to be suppressive. You run much more than 10 and you won't be recovered. If you have Osta - RX I would run it at 1 cap a day it will help keep your gains without killing your test.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    Creative! Man I am dying to hop on but promised myself I would wait at least 2 more weeks minimum... Hate having lower test and no anabolics... Pretty sure I am going TRT route after my next run.
    You're still putting up solid numbers though my man. Low test does suck and trt is a good option. Most insurance will pay for it with a very low to nothing cost for you. Otherwise companies like IMT are also reasonably inexpensive. I'm going the pep route for 3 months after I finish my pct and hopefully will see a leaner meaner self. But now that I'm at 200 I don't really want to drop below that mark anytime soon
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    Quote Originally Posted by MrKleen73 View Post

    WHOAH! 20mg of Osta is going to be suppressive. You run much more than 10 and you won't be recovered. If you have Osta - RX I would run it at 1 cap a day it will help keep your gains without killing your test.
    Yeah. Typo there. Running at 10. Ostanish caps at 20 per, gonna measure out 10 with my scale...

    Fixed
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    Okay you will probably not help recovery there but probably wont hinder it much either. In that situation the benefit outweighs the slight hindrance to recovery.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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