MY 6 wk 1-ALPHA LOG

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  1. 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
    Independent Review

  2. Thumbs up


    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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  3. 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.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  4. 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.
    Unremarkable is no way to go through life... Doug

  5. 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?
    Independent Review
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  6. 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.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  7. [IMG]http://anabolicminds.com/forum/attachment.php?attachment****58 813&d=1338853240[/IMG]
    Will be today @ 3:30PM Central Standard Time!!!!
    Prize will be FINAFLEX IGNITE 2 Berry Blast!!!!

    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  8. 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
    Independent Review

  9. 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.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  10. 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
    [email protected], [email protected] (0-2-4-0 tempo)
    HAMMER STRENGTH INCLINE
    [email protected] (0-1-4-0 tempo)
    MACHINE FLY
    [email protected] (0-3-3-0 tempo)
    STRAIGHT ARM DB FLY
    [email protected] (0-4-4-0 tempo)
    Independent Review

  11. Nice work on the bench that tempo is no joke!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  12. 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 [email protected] instead of 225!
    Independent Review

  13. 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.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  14. 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.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  15. 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
    Independent Review

  16. 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?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  17. 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...
    Unremarkable is no way to go through life... Doug

  18. Slow reps keep pressure on the muscle and off the joints, a good way to rest the joints...
    Unremarkable is no way to go through life... Doug

  19. on the tempo is that during the exercise like 2 second pause then 4 second pause. what is the 0 for?

  20. 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
    Independent Review

  21. 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
    Independent Review

  22. 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?
    Independent Review

  23. 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
    Independent Review

  24. 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
    [email protected], 80, 100
    Cable pullover
    [email protected], [email protected]
    Close grip pulldown
    [email protected]
    Tbar row
    [email protected]
    Deads
    [email protected], [email protected], [email protected], [email protected], [email protected]
    Independent Review
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