MY 6 wk 1-ALPHA LOG

Page 13 of 14 First ... 11121314 Last

  1. 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
    Independent Review


  2. 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
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com
    •   
       


  3. Quote Originally Posted by MrKleen73 View Post
    I like IGNITE for cardio too! Makes for a great session with lots of sweat!
    Yup!
    Independent Review

  4. 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.

  5. 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
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  6. 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
    Independent Review

  7. 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.

  8. 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
    Independent Review

  9. 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.

  10. 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 ..
    •   
       


  11. I'm almost 35. I do recover pretty fast though.

  12. 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
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  13. 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
    Independent Review

  14. 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
    Independent Review

  15. You have incredible endurance with the pullups, my numbers start to dive immediately.

  16. 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
    Independent Review

  17. 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
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  18. 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!
    Independent Review

  19. No doubt!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  20. 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.
    Independent Review

  21. 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

  22. 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
    Independent Review

  23. 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.
    Independent Review

  24. 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
    Independent Review

  25. 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.

  26. 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
    Independent Review

  27. 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
    Independent Review

  28. 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.

  29. 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

  30. 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...
    Independent Review
  

  
 

Similar Forum Threads

  1. Alpha Drive XL™ and My road to recovery Log
    By Jayhawkk in forum Supplement Logs
    Replies: 57
    Last Post: 09-12-2006, 12:03 AM
  2. My IGF/GH/AAS log-
    By JBlaze in forum IGF-1/GH
    Replies: 2
    Last Post: 08-24-2004, 09:14 PM
  3. My M-1-T log
    By corteztk1982 in forum Anabolics
    Replies: 5
    Last Post: 11-13-2003, 11:36 PM
  4. My Methyl 1 Test log...
    By Dwight Schrute in forum Cycle Info
    Replies: 164
    Last Post: 10-18-2003, 10:15 AM
  5. My methyl-1-test log (Lakevillethor)
    By Andrew Thoresen in forum Cycle Info
    Replies: 46
    Last Post: 10-11-2003, 03:15 AM
Log in
Log in