MY 6 wk 1-ALPHA LOG

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    I like muscle soreness but not any kind of injury pain...
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    Quote Originally Posted by PalmFist

    Still working on leftovers! Def helping with the bulk. Do you celebrate a similar "eat till you drop" holiday over there?
    Mostly with christmas....maybe with sinterklaas(5december, think only in holland and belgium)
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    Quote Originally Posted by edje007

    Mostly with christmas....maybe with sinterklaas(5december, think only in holland and belgium)
    Ill use any excuse to shamelessly stuff my face
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    I missed this,but I'm In now.This product has me so intrigued.I am gonna have to check it out in the future sometime for sure.
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    Quote Originally Posted by DreamWeaver
    I like muscle soreness but not any kind of injury pain...
    Yeah this is more like "my strength has outgrown my tendons and ligaments" type pain. I noticed the DBs are killing my shoulder joints on chest exercises so I'm sticking with BB and machine presses now
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    Yeah sometimes you have to back off on the strength gains a bit. Take a step back change some lifts out or add reps at a lower weight.
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    Quote Originally Posted by PalmFist

    Yeah this is more like "my strength has outgrown my tendons and ligaments" type pain. I noticed the DBs are killing my shoulder joints on chest exercises so I'm sticking with BB and machine presses now
    This happened.to me as well on this i had to change to like 10+ reps per set and slow everything down quite a bit especially on pressing moves
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    Yes this is the point I wanted to make, a lot of you guys are starting to burn out a bit I think and there are a couple adjustments we have already wanting to make based on your experiences. 1. use 550 for joint support, 2. Like Chris says now that we are aware we should keep our increases steady maybe back off a bit.
    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 mattys4

    This happened.to me as well on this i had to change to like 10+ reps per set and slow everything down quite a bit especially on pressing moves
    Sounds like slowing down the tempo might be better for me. I added osteo-sport to my supp list now
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    Got my Finaflex goodies in today. Shirt, wristband, and creatrona samples! Thank you Finaflex!
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    Need taurine stat! Lower back is cramping like a biatch
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    Day 32 legs

    Weight 200 lbs. Been eating a lot over thanksgiving weekend. Can't wait for post cycle to shred a little. Planning on hitting 205+ by the end of this cycle. Would like to cut to 190ish by the end of post cycle. Want that six pack dammit!

    Leg ext- 3 sets
    Front Squat- 3 sets
    Leg Press- 3 sets high rep (20+) Had to lower weight and add reps when I felt a sharp pain at the base of my junk. Think it was a potential hernia! Been a problem for years though as it comes and goes sometimes when I do legs so blame cannot go towards 1-alpha.
    Seated leg curl- 3 sets
    Stiff DL- 3 sets
    Seated calf raise- 3 sets
    Standing DB Calf raises- 2 sets of 25
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    Don't cut during PCT keep cals the same or you could lose some of your gains. Even during bridge gains are at risk but if you go just around maintenance you can still slowly get leaner. With these ;products we use it's better to never get in a position where we need to alter weight quickly. Get lean, stay lean, slowly add muscle. You will see that you will look much better over the long haul. I look like I gained 10 lbs since the summer and I really gained 2 lbs.
    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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    how is your overall body changed during this cycle. i hear mention of strength gains but has it grown you in the areas you wanted?
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    Quote Originally Posted by chefbo
    how is your overall body changed during this cycle. i hear mention of strength gains but has it grown you in the areas you wanted?
    Overall just bigger and thicker. Larges are now small, had to buy new pants and shirts. Busting out everywhere. Legs feel amazing. Shoulders are bigger than ever. Just really happy with the product and I wouldn't say my BMI has gained more than a few percent
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    Quote Originally Posted by DreamWeaver
    Don't cut during PCT keep cals the same or you could lose some of your gains. Even during bridge gains are at risk but if you go just around maintenance you can still slowly get leaner. With these ;products we use it's better to never get in a position where we need to alter weight quickly. Get lean, stay lean, slowly add muscle. You will see that you will look much better over the long haul. I look like I gained 10 lbs since the summer and I really gained 2 lbs.
    Didn't mean 190. More like 200-205 post cycle. I'm gonna try to keep as much as possible. Still have a month left on cycle though so I might get closer to 210 by the end. Lol. Keeping up the hiit though and I'm still gaining
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    Quote Originally Posted by DreamWeaver View Post
    Don't cut during PCT keep cals the same or you could lose some of your gains.
    this is golden, right here.
    too often guys want to lose the water/bloat etc from a cycle, and dive right into reduced cals and cardio etc in pct..
    definitely puts those gains you just worked so damn hard for, at risk.
    great advice DW.
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    Quote Originally Posted by snagencyV2.0 View Post
    this is golden, right here.
    too often guys want to lose the water/bloat etc from a cycle, and dive right into reduced cals and cardio etc in pct..
    definitely puts those gains you just worked so damn hard for, at risk.
    great advice DW.
    No doubt and if you must drop some water or weight use the same calorie intake with much less carbs so there is no catabolism just changing the the preferred fuel source. You will be drier but not lacking in calories or signalling for fat storage with excess insulin.
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    For some body types new gains are at risk for much longer periods than just PCT, that's why you have a lot of hard gainers having trouble keeping gains. They need to maintain them for a long time before they're, theirs to keep.
    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
    For some body types new gains are at risk for much longer periods than just PCT, that's why you have a lot of hard gainers having trouble keeping gains. They need to maintain them for a long time before they're, theirs to keep.
    So you're saying I should bulk until feb then think about cutting around then?
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    Or at least get big then stay where you are if you feel excess fat coming on. You can just maintain if you notice gaining too much then cut it down. Do and over under approach with you training and rest / cardio days to get more of a recomp effect with an average that comes out to your maintenance cals for the week.
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    Will be today @ 3:30PM Central Standard Time!!!!
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    Quote Originally Posted by MrKleen73
    Or at least get big then stay where you are if you feel excess fat coming on. You can just maintain if you notice gaining too much then cut it down. Do and over under approach with you training and rest / cardio days to get more of a recomp effect with an average that comes out to your maintenance cals for the week.
    Thanks bro. I'm new to taking PHs in a professional and serious manner. I want this cycle to be the first of many as the years go by and I'm learning more as I go
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    Quote Originally Posted by PalmFist View Post
    Thanks bro. I'm new to taking PHs in a professional and serious manner. I want this cycle to be the first of many as the years go by and I'm learning more as I go
    No ask away that is why we are here. The only way to attempt to lean up in the months after a cycle is to attempt to recomp IE maintenance calories, hard work and strategic calorie placement.
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    So for today, since I'm feeling a little tore up from hitting it too hard lately, I practiced slow tempo and a reduction in the weights I have used previously. The pump I got from this "smarter not harder" routine is amazing! I actually feel like I lifted much more than I did. Focus and intensity was key and thanks to finaflex products this was not a problem, even with 2 hours of sleep last night!

    Day 34 chest
    Weight 198
    Rotator cuff warmup- 3 sets
    BB BENCH
    10@135x2, 10@225x3 (0-2-4-0 tempo)
    HAMMER STRENGTH INCLINE
    10@140x3 (0-1-4-0 tempo)
    MACHINE FLY
    10@210x2 (0-3-3-0 tempo)
    STRAIGHT ARM DB FLY
    10@35x2 (0-4-4-0 tempo)
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    Nice work on the bench that tempo is no joke!
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    Quote Originally Posted by MrKleen73
    Nice work on the bench that tempo is no joke!
    Shyte man, I don't think I've focused that much before and it felt awesome, like I was really benching 3 sets of 10@300 instead of 225!
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    Yeah and you will probably feel it in the morning! Slow reps like that release a lot more lactic acid and put so much stress via time under tension it is ridiculous.
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  29. Sunz out, Gunz out...
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    Quote Originally Posted by PalmFist
    So I have been really busy lately and haven't really had much time for my log but I should be caught up by now. I have decided to change up my routine, was getting a little bored at the gym. For the next few weeks Im going to try 3 day or 6 day split, less volume per workout but higher weights being used with roughly 1 warmup and 1 working set per exercise. Hopefully this will lead to more hypertrophy. I am also considering running this log through to 8 weeks with a bridge to 550xd for 8 weeks to help shed fat gain. Im already cutting back on carb and fat macros and it is showing and I can feel less bloat but I am SO freaking HUNGRY, so Im changing my diet to add more veggies and hopefully feel more full.

    Mon- chest/bis
    Tue- back/shoulders
    Wed- legs/tris
    Thurs- Rest or chest/bi
    Fri- back/shoulders
    Sat- legs/tris
    Sun- Rest

    Plus cardio every morning or nite for 20-30 min...
    6 days sounds rough.
    D Yates did a style like 2 warm ups and 1 HIT set, said it worked for him.
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    Quote Originally Posted by AaronJP1

    6 days sounds rough.
    D Yates did a style like 2 warm ups and 1 HIT set, said it worked for him.
    Lol yeah. I managed 1 week of that routine before I started hurting my joints/ligaments and what not. I'm back to 4-5 days a week. A little ambitious but I learned my lesson. Rest is just as important as quality time in the gym
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  32. Sunz out, Gunz out...
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    Quote Originally Posted by PalmFist

    Lol yeah. I managed 1 week of that routine before I started hurting my joints/ligaments and what not. I'm back to 4-5 days a week. A little ambitious but I learned my lesson. Rest is just as important as quality time in the gym
    Back to volume now?
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    Quote Originally Posted by MrKleen73 View Post
    No ask away that is why we are here. The only way to attempt to lean up in the months after a cycle is to attempt to recomp IE maintenance calories, hard work and strategic calorie placement.
    That in fact is the way to go...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
  34. Registered User
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    Slow reps keep pressure on the muscle and off the joints, a good way to rest the joints...
    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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    on the tempo is that during the exercise like 2 second pause then 4 second pause. what is the 0 for?
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    Quote Originally Posted by AaronJP1

    Back to volume now?
    Not that much. Around 10 sets for large groups and less for sh/bi/tri. I want to experiment with tempo training which burns you out way faster than lift, drop, lift, drop
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    Quote Originally Posted by DreamWeaver
    Slow reps keep pressure on the muscle and off the joints, a good way to rest the joints...
    That's my strategy to keep from real injury while not having to take time off from the gym for post injury recovery
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    Quote Originally Posted by chefbo
    on the tempo is that during the exercise like 2 second pause then 4 second pause. what is the 0 for?
    0 is for not resting at the top or bottom. The 4 is how long it takes for the negative movement, down to the chest for BB bench. 2 is for the positive movement, the pushing movement in bench press. Since incline press starts at the bottom of the movement it is the opposite: 0 at bottom, 1-2 on the pushing portion, 4 while lowering the weight back down, then 0 rest.

    Did I write it down wrong?
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    Time for back! Lets see how my DL has improved. Bis have been hurting from overtraining so I might be wearing kinesio tape after this one
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    Haven't done Tbars for around 2 yrs. Def my go to exercise instead of BB rows from now on. Bis started hurting after my first pullover. Don't know what or why, gonna stick to tempo training for the rest of the cycle (3 more weeks) and do maxes at the end. And I definitely need to buy some taurine cuz my lower back is cramping like a mother, think my form with deads needs improvement. Other than that all is well

    Day 36 back
    Weight 198
    DB pullover
    10@60, 80, 100
    Cable pullover
    10@80, 10@100x2
    Close grip pulldown
    10@180x3
    Tbar row
    10@90x3
    Deads
    10@135, 10@225, 10@315, 5@315x2, 10@225
    Independent Review
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