Trav's 1-Alpha and 550-XD run.

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    I can't add pics, I must not have enough posts. Anywy, hit shoulders today and had a pretty good workout. I feel I could of gone heavier on my DB Shoulder Press, but I am still taking it easy due to my lower back.

    DB Shoulder Press 8 x 4
    Upright Row 3 x 10
    Lat Raises 3 x 10
    Rear delt cable fly 3 x 10
    Face pulls 3 x 12
    BB Shrugs 4 x 12 superset with
    20kg plate press 4 x 15

    Felt good and tomorrow I start my 550-xd for a month of that. So next 2 weeks are 1-Alpha and 550-xd together. Can't wait!

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    try imgur.com
    copy & paste the BBcode for message boards & forums
    you may need 50 posts before you can do that, i don't know
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    I'm Back! Man it's been a bit of a hectic week so far and hadn't got any training in since Monday. I have had some sought of stomach bug, like gastro but not the full effects of gastro.... So anyway tonight after work I did a bit legs and back. Bit of a strange combo and I haven't done it before, but I had to make it quick as it was going to get dark and there is no lights outside where I train when I am on site.

    Lunges 7 x 10 (each leg)
    DB Rows 7 x 8
    Glute bridge 4 x 10 with 3 second hold

    I really only through in the DB Rows to fill in time between the lunges.

    I am starting to feel better and hope tomorrow I will be fully over what ever it is, and will train Chest and Tri's a heap better than what legs was today.
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    Been a rough year for me too.. got the flu then a cold during ;prep.
    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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    A true testament to manning up
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    Quote Originally Posted by PalmFist View Post
    A true testament to manning up
    Yah I didn't miss a workout but like I said I probably should have. Fug I've had plenty of excuses to quit ... wife even whines about me competing again. Gotta show you young fuggers how it's done. If I can do this after all the hardships at my age there will be no more excuses for any of you
    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
    Been a rough year for me too.. got the flu then a cold during ;prep.

    I have been following your log DW and you have done it tough a few times. So seeing someone else work through it helps push me that little bit to push through and hit the weights again.

    So I will try and get out of work that little bit early and smash chest and tri's tonight.
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    Tonight was chest and tri's....very basic workout with the limited equipment I have on site.

    Incline BB Bench Press 4 x 8
    Flat BB Bench Press 4 x 8
    Incline Tri Extension 3 x 8 superset with Incline close grip bench press 3 x 6
    Incline DB flies 1 x 8 and 1 x 10
    push ups 2 x failure.

    Felt pretty good, had short breaks between sets, and had a good pump at the end. Gonna try and get some cardio in tomorrow and start loosing some of this body fat.
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    Good to have you back on the wagon !
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    Quote Originally Posted by DreamWeaver View Post
    Yah I didn't miss a workout but like I said I probably should have. Fug I've had plenty of excuses to quit ... wife even whines about me competing again. Gotta show you young fuggers how it's done. If I can do this after all the hardships at my age there will be no more excuses for any of you
    Very well put bud. My wife hasnt started to complain per se', but she has made comments about me never being home between work and the gym. So i had to scale back my gym time a tad bit to ensure everyone is happy lol.
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    Quote Originally Posted by 3clipseGT View Post
    Very well put bud. My wife hasnt started to complain per se', but she has made comments about me never being home between work and the gym. So i had to scale back my gym time a tad bit to ensure everyone is happy lol.
    Adding 5 to 6 practice sessions a week and the extra time on preparing food has taken it's toll. Now I have to make time for deep tissue massage
    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 3clipseGT View Post

    Very well put bud. My wife hasnt started to complain per se', but she has made comments about me never being home between work and the gym. So i had to scale back my gym time a tad bit to ensure everyone is happy lol.
    We should make a sticky here at AM about this subject: When Momma is not happy, no one is happy! and Happy Wife = Happy Life!
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    Quote Originally Posted by kenpoengineer View Post
    We should make a sticky here at AM about this subject: When Momma is not happy, no one is happy! and Happy Wife = Happy Life!
    Happy Wife Happy Life.....ain't that true, although I always seem to forget and then find out the hard way.
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    Had a good workout tonight and felt even better after it.... I felt fuller and pumped than I have been in a long time. Tonight I did a bit of back, shoulders and bi's

    DB Rows 4 x 8 Superset with BB Shoulder Press 4 x 8
    Incline Bench Row 4 x 12 Superset with Lat Raises
    Upright Row 3 x 8 Superset with Rear Delt Flies 3 x 10
    DB Bicep Curl 3 x 10

    Fly home tomorrow and can't wait to hit the gym, will also weigh myself and see if I have gained weight....look a bit better in the mirror and am thinking I may have lost a little BF and put on a little muscle.

    Take it easy

    Trav
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    Quote Originally Posted by DreamWeaver View Post
    Adding 5 to 6 practice sessions a week and the extra time on preparing food has taken it's toll. Now I have to make time for deep tissue massage
    Trust me, once i am out of the military and am making a good living without the worry of deployment and stress of weigh-ins ill be going all in or moreso than i do now. Atleast in contest prep, ill obviously lighten up a bit offseason.
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    Quote Originally Posted by 3clipseGT View Post

    Trust me, once i am out of the military and am making a good living without the worry of deployment and stress of weigh-ins ill be going all in or moreso than i do now. Atleast in contest prep, ill obviously lighten up a bit offseason.
    Fuk bro I have a pft this Friday... I'm gonna come in about 20lbs over. Hahaha. But I'm a sgt now and don't give a fuk about cutting scores or PFTs anymore. CFTs are a joke
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    Thanks both of you for your service. My son is in the Navy and I appreciate the hardship and sacrifice you make.
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    Quote Originally Posted by PalmFist View Post
    Fuk bro I have a pft this Friday... I'm gonna come in about 20lbs over. Hahaha. But I'm a sgt now and don't give a fuk about cutting scores or PFTs anymore. CFTs are a joke
    I hate the PFT lol. Yea its no longer a cutting score for you lol.
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    Quote Originally Posted by kenpoengineer View Post
    Thanks both of you for your service. My son is in the Navy and I appreciate the hardship and sacrifice you make.
    My pleasure! I also would like to thank your son as well for his service.
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    Quote Originally Posted by DreamWeaver View Post
    Yah I didn't miss a workout but like I said I probably should have. Fug I've had plenty of excuses to quit ... wife even whines about me competing again. Gotta show you young fuggers how it's done. If I can do this after all the hardships at my age there will be no more excuses for any of you
    know what you mean dream . since i hurt my back no sypmpathy for my old ass. you're not 20 years old no more heard that timea dn time again. well just because i'm 51 doesn't mean i need to feel it!
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    Hit the gym this morning and did legs.

    Smith machine lunges 3 x 8 and 2 x 5
    Weighted glute bridge 4 x 10
    Leg extension 5 x 10
    Hypers 4 x 8
    Standing calf raises 5 x 10
    Seated calf raises 3 x 12

    Also got out for a surf after the gym.

    The 1 Alpha is kicking in and I am enjoying my workouts. Chest and tri's tomorrow.
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    Quote Originally Posted by travwj View Post
    Hit the gym this morning and did legs.

    Smith machine lunges 3 x 8 and 2 x 5
    Weighted glute bridge 4 x 10
    Leg extension 5 x 10
    Hypers 4 x 8
    Standing calf raises 5 x 10
    Seated calf raises 3 x 12

    Also got out for a surf after the gym.

    The 1 Alpha is kicking in and I am enjoying my workouts. Chest and tri's tomorrow.
    Oh how I wish I lived near a good surf spot!
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    I alpha kicking in weights will go up.
    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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    Just got back from the gym this morning and had a pretty good workout.

    Incline DB Bench 5 x 8
    Flat DB Bench 4 x 8
    Weighted dips 3 x 8
    Push up ladder 2 x failure
    Tri pushdown 3 x 10
    Machine fly 2 x 10 dropset 2 x 5
    Machine chest press close grip1 x falure

    Felt good, dunno about strength being up, but muscles definitely looking fuller and more defined.
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    Nice volume, keep up the good work.
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    Quote Originally Posted by travwj View Post
    Just got back from the gym this morning and had a pretty good workout.

    Incline DB Bench 5 x 8
    Flat DB Bench 4 x 8
    Weighted dips 3 x 8
    Push up ladder 2 x failure
    Tri pushdown 3 x 10
    Machine fly 2 x 10 dropset 2 x 5
    Machine chest press close grip1 x falure

    Felt good, dunno about strength being up, but muscles definitely looking fuller and more defined.
    Fuller and more defined sounds like a win win to me. Keep it up.
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    That's when you know when it's fully kicked in an unprecedented increase in strength.
    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
    That's when you know when it's fully kicked in an unprecedented increase in strength.
    Yup!!
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    Today was supposed to be back, and I did get to it. First up this morning I went dirt bike riding up in the hills for 3 and a half hours.

    Then went to the gym and had to hurry through my work out as the wife wasn't to happy about me taking off for the whole day. So I tried something a bit different and did 2 giant sets. That looked like this.

    Wide lat pull down x 8
    Close grip pulldown x 15
    T bar row x 8
    Cable row x 8
    DB row x 6
    Wide lat pulldown x 12
    Straight arm pulldown x 12

    It was quick and I was already tired from riding, so in the end not a bad workout.
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    Quote Originally Posted by travwj View Post
    Today was supposed to be back, and I did get to it. First up this morning I went dirt bike riding up in the hills for 3 and a half hours.

    Then went to the gym and had to hurry through my work out as the wife wasn't to happy about me taking off for the whole day. So I tried something a bit different and did 2 giant sets. That looked like this.

    Wide lat pull down x 8
    Close grip pulldown x 15
    T bar row x 8
    Cable row x 8
    DB row x 6
    Wide lat pulldown x 12
    Straight arm pulldown x 12

    It was quick and I was already tired from riding, so in the end not a bad workout.

    Those giant sets will get you but they sure are good at driving blood into the muscle!
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    Strength was up a bit today for shoulders, which is great, but I only have one week of 1 alpha left and then it's two weeks of 550 de solo.

    DB Shoulder Press 3 x 5 and 2 x 8
    Upright row 3 x 8
    Lat raise superset behind neck BB Press 3 x 12 and 3 x 10
    Face pulls 3 x 12
    Shrugs 5 x 10

    Loving the increase in strength and happy with results so far.
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    Legs this morning, simple workout

    Smith machine lunges 5 x 5
    Leg extension 5 x 8
    Weighted glute bridge 4 x 10
    Hypers 4 x 10
    standing calf raises 4 x 15
    Seated calf raise 1 x 35

    It is my last day of 1 alpha and a 4 week run is not long enough. My next run with 1 andro I will run for 6 to 8 weeks.

    Still have two weeks of 550 xd to go before pct.
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    Yah I think 6 to 8 weeks of 1 alpha is money.
    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
    Yah I think 6 to 8 weeks of 1 alpha is money.
    Yes i agree.
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    Haven't trained until this morning. The mine site I work on has closed, so had few things on my mind this week.

    But life goes on and today was vest, tri's and calves.

    Flat DB Bench 4 x 7
    Incline DB Bench 3 x 8
    Weighted dips 2 x 8
    Explosive BB bench 2 x 5
    DB Flies 3 x 12
    Cable behind head tri extension 3 x 10
    Tri push downs 3 x 8
    Standing calve raises 4 x 10, 1 x 15 and 1 x 20
    DB kickback 3 x 10

    It was a good session and good to be back in the gym.
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    Got up this morning and went for a surf in some onshore slop. Then off to the gym for back and bi's

    Wide grip chin 3 x 7
    DB Rows 3 x 6
    Wide lat pulldown 3 x 10
    Close tbar row superset Wide tbar row 3 x 8 and 3 x 8
    Hypers x 3
    DB Curls 3 x 10
    Isolation curls 2 x 8

    Feeling good bit more defined, will weigh in tomorrow morning before I go to the gym.
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    Ready sport that weight update probably have some awesome recomp happening right now.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Ready sport that weight update probably have some awesome recomp happening right now.
    Think I would have dropped a kilo or two, and I look a bit leaner but my muscles look fuller and better definition.
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    Quote Originally Posted by travwj View Post

    Think I would have dropped a kilo or two, and I look a bit leaner but my muscles look fuller and better definition.
    Gotta love being leaner with the muscles all swoll up

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    This morning I trained shoulders and it went a little like this

    DB Shoulder press 1 x 7, 2 x 5, 1 x 8
    Upright Row 3 x 10 superset shoulder press 3 x 8
    Clean and press 3 x 8
    Face pulls 3 x 10 superset BB Shrugs 3 x 10
    Planks 30 sec x 4

    Last week of 550 xd before starting pct which will be pct revolution, Anabeta, DAA, Creatine.

    Have lost 1.5kg so far, but to be fair on the finaflex products my diet has been a bit all over the place.

    Gonna change up my training starting tomorrow and will have upper and lower program...or maybe follow PHAT program and see how that goes. Any other suggestions for training programs let me know. Goal is to lose some bf but hold onto the muscle I have gained.
  

  
 

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