MY 6 wk 1-ALPHA LOG

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  1. Quote Originally Posted by MrKleen73
    Sorry to hi-jack but a chance to win free FINAFLEX Products is worth the slight diversion.


    Will make it's return Wednesday 2:30PM Central Standard Time!!!!
    No worries bro. Free shyte is worth the hijack
    Independent Review


  2. By the way folks FST-7 creates mad pumps on this stuff
    Independent Review
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  3. Ask and you shall receive



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    Couldn't load the front view
    Independent Review

  4. Size is coming along good width decent thickness... I don't think size is going to be a big problem for you so you'll want to put more focus and getting and staying lean.
    Unremarkable is no way to go through life... Doug

  5. Looking thick!
    Life is nothing but big macs and hoes.
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  6. update pics looking alpha!

  7. Looking good buddy
    All posts by mattys4 are the result of a very creative imagination and should not be considered advice nor taken seriously

  8. Quote Originally Posted by DreamWeaver
    Size is coming along good width decent thickness... I don't think size is going to be a big problem for you so you'll want to put more focus and getting and staying lean.
    You're telling me man. Was gonna say fuk it and just gain but I'm starting to get fat...
    Independent Review

  9. Quote Originally Posted by PalmFist View Post
    You're telling me man. Was gonna say fuk it and just gain but I'm starting to get fat...
    You're like me probably I have to really watch how fast I gain to ensure quality. Lean Gains has really helped me as it allows me not to have to be so strict and maintain sanity while I remain very lean. I still have to watch the cals closely but have a lot more freedom.
    Unremarkable is no way to go through life... Doug

  10. Looking Swole Brosef! May I suggest to anyone wanting to add decent size over time you gain a little drop a little fat, gain a little drop a little fat, but NEVER let yourself pass the point that makes you look at yourself and say I am looking to soft. It doesnt matter if that point is going from 6%-8% or 8%-10% if you do it right every time you go up and come back down you should keep a bit of it. Snags does this as well there is no need to go crazy on a bulk. A week of power eating followed by 1-2 weeks of mild caloric reduction and you will be bigger and just as lean, just rinse and repeat. Of course if you are about as soft as you want to allow yourself then it is time to drop cals a little. Everyone says I am wearing clothes all winter I am going to bulk then they eat crap all holiday season like it is a free pass and then go on a catabolic cut first of the year and lose most of the gains, just do it right and you will be happier.

    Remember the person that WILL see you with your clothes off this winter is you. You are the one your body matters most too not anyone else. Others see you and go wow dude is jacked then don't think about it again. That or see you heavier and say dude you gained some chub then, they may go talk about that behind your back because haters feed on that. Don't use cold weather as a reason to pack on fat in the guise of a bulk.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  11. DAY 21 SHOULDERS N CALVES
    Weight 195.5
    Military Press
    [email protected], 135, 155,185
    Standing Cable Rear Lateral
    [email protected], [email protected], [email protected][email protected]
    Seated Bent Over DB Rear Lateral
    [email protected]
    One Arm Cable Side Raise (machine c)
    [email protected], 80, 90
    Standing BB Front Raise
    [email protected]
    DB Shrug
    [email protected]
    Tri way DB calf raise
    [email protected]
    Independent Review

  12. DAY 21 SHOULDERS N CALVES
    Weight 195.5
    Military Press
    [email protected], 135, 155,185
    Standing Cable Rear Lateral
    [email protected], [email protected], [email protected][email protected]
    Seated Bent Over DB Rear Lateral
    [email protected]
    One Arm Cable Side Raise (machine c)
    [email protected], 80, 90
    Standing BB Front Raise
    [email protected]
    DB Shrug
    [email protected]
    Tri way DB calf raise
    [email protected]
    Independent Review

  13. Quote Originally Posted by MrKleen73 View Post
    Looking Swole Brosef! May I suggest to anyone wanting to add decent size over time you gain a little drop a little fat, gain a little drop a little fat, but NEVER let yourself pass the point that makes you look at yourself and say I am looking to soft. It doesnt matter if that point is going from 6%-8% or 8%-10% if you do it right every time you go up and come back down you should keep a bit of it. Snags does this as well there is no need to go crazy on a bulk. A week of power eating followed by 1-2 weeks of mild caloric reduction and you will be bigger and just as lean, just rinse and repeat. Of course if you are about as soft as you want to allow yourself then it is time to drop cals a little. Everyone says I am wearing clothes all winter I am going to bulk then they eat crap all holiday season like it is a free pass and then go on a catabolic cut first of the year and lose most of the gains, just do it right and you will be happier.

    Remember the person that WILL see you with your clothes off this winter is you. You are the one your body matters most too not anyone else. Others see you and go wow dude is jacked then don't think about it again. That or see you heavier and say dude you gained some chub then, they may go talk about that behind your back because haters feed on that. Don't use cold weather as a reason to pack on fat in the guise of a bulk.
    Well said .. I learned this the hard way. Last year I only went up to 220 but that was still hard to deal with come spring so never going to add weight like that again. I like being big and ripped and no matter what I do I am only going to put on so much mass.
    Unremarkable is no way to go through life... Doug

  14. Quote Originally Posted by MrKleen73 View Post
    A week of power eating followed by 1-2 weeks of mild caloric reduction and you will be bigger and just as lean, just rinse and repeat.
    great post above in it's entirety Kleen - but i just highlight this premise because it's one that i feel a lot of guys don't grasp.
    in my 'bulk' periods these days, i will use the power eating for 3 weeks, the caloric deficit for 1 week..
    like Kleen says, repeat - only, i'll go 2 weeks power eating next, then another week cal deficit..
    another week of big eating, then cal deficit for another week.

    imo, routinely tricking the body and keeping it off-balance is key for growth and bodycomp - whether it's training routines, dietary means, etc.

  15. well said brother . i took am guilty of trying to gain too much too fast . i went up 6 plbs intwo weeks but my belly is howing the extra carbs . with no carido to butn them they come on strong. i am going to adjust the bulk as you said. thanks.

  16. doug would bridging 550 be useful on an alpha bulk . you suggested it to me and now it seems the right thing for me to do. 2 alpha 2 550 ed i could grow and lean at the same time. sound right to you?

  17. Quote Originally Posted by chefbo View Post
    doug would bridging 550 be useful on an alpha bulk . you suggested it to me and now it seems the right thing for me to do. 2 alpha 2 550 ed i could grow and lean at the same time. sound right to you?
    550 is a recomp product but it does help you gain, very high quality gains so the combo is interesting ... plus 550 helps the joints so when your hitting those PR's you have some support...
    Unremarkable is no way to go through life... Doug

  18. I'm fortunate enough to have the ability to lean out relative quick. It's a trait of hard gainers worldwide. Caloric restriction and cardio for a week really makes a big diff. I don't and won't do more than a week cuz that's when I can start literally feeling my muscles eating themselves. Just wait till the end of this cycle to see my work in its entirety. I refuse to be fat! Actually I'm hypoglycemic anyways so not overindulging on carbs for a week is good for me
    Independent Review

  19. DAY 22 CHEST/ABZ
    Flat Bench
    [email protected], [email protected], [email protected]
    Cybex Seated Bench
    [email protected], [email protected], [email protected]
    Plate Load Incline Press
    [email protected], [email protected], [email protected]
    Machine Fly
    [email protected], [email protected][email protected]
    Hanging leg raise
    15x3
    Independent Review

  20. Quote Originally Posted by snagencyV2.0 View Post
    great post above in it's entirety Kleen - but i just highlight this premise because it's one that i feel a lot of guys don't grasp.
    in my 'bulk' periods these days, i will use the power eating for 3 weeks, the caloric deficit for 1 week..
    like Kleen says, repeat - only, i'll go 2 weeks power eating next, then another week cal deficit..
    another week of big eating, then cal deficit for another week.

    imo, routinely tricking the body and keeping it off-balance is key for growth and bodycomp - whether it's training routines, dietary means, etc.
    Well said again, I like the idea of the slow declining time of bulking. I have never really timed it but go more by the look in the mirror. I kind of used the old school abcde diet. 2 weeks bulk 2 weeks cutting. I have done 1 week and 1 week also the changes are more subtle but less gains then again you stay leaner. I may try the approach you mentioned.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  21. Got a CFT this morning. That half mile sprint is really gonna be indicative of cardio ability on this stuff!
    Independent Review

  22. Well I ran a 2:50 in 45 degree fahrenheit, boots n utes, then hyperventilated and felt like I was gonna die. FML. 2:50 is actually in the top 10 for the event so I'm happy
    Independent Review

  23. Nice that is a seriously good time.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  24. Yah especially considering the conditions...
    Unremarkable is no way to go through life... Doug

  25. Day 25, Chest n Bis
    weight 193
    DB Press 4 sets
    Incline DB Press 3 sets
    DB Fly 3 sets
    Standing EZbar curls 7 sets

    Very tired and dehydrated from the weekend. Shyte was rough

  26. Day 26, Back n Shoulders
    Weight 193
    DB Pullover 3 sets
    Close Grip Lat PD 2 sets
    BB Row 2 sets
    Wide Cable Row 2 sets
    DL 2 sets
    Seated Shoulder Press Machine 3 sets
    DB Front & Side Raise superset 2 sets
    DB Rear Raise 2 sets

  27. 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...
    Independent Review

  28. So are you talking 16 weeks on, might need a SERM for that long a run.
    Unremarkable is no way to go through life... Doug

  29. Quote Originally Posted by DreamWeaver
    So are you talking 16 weeks on, might need a SERM for that long a run.
    Nah. More like 12-14 wks. Want the 550xd kicking in full gear before tapering off 1alpha so ill start the bridge week 5,6, or 7. 4 a day 550xd
    Independent Review

  30. DAY 27 LEGS N TRIS
    Weight 194.5
    Leg Ext (b)
    [email protected], [email protected], [email protected]
    Leg press (c)
    [email protected], [email protected], [email protected]
    Front BB Squat
    [email protected]
    Seated Leg Curl
    [email protected], [email protected]
    Stiff Leg DL
    [email protected]
    Tri Pressdown
    [email protected], 190
    DB Tri Ext
    [email protected], 30
    Close Grip BB Press
    [email protected]
    Standing Calf Raise
    [email protected]
    Independent Review
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