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

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  1. Quote Originally Posted by travwj View Post
    Up to day 11, and haven't really noticed anything yet with the 1-Alpha.
    Just hang in there. Only a few more days at the most. It usually kicks in around the end of week 2, beginning of week 3. If I remember correctly mine kicked in hard around day 15. Youre totally gonna love it bro, srs!
    Independent Review


  2. Quote Originally Posted by rhizome View Post
    Barbell good mornings are one of the best and will very quickly identify lower and upper back / thoracic weaknesses if you can't hold your back straight and lower back arched (if you are doing the arched back variety). Back raises and reverse hypers if you can do them are also good. And of course deadlifts.
    Poor form and hip mobility are probably the two biggest causes of messed up lower back from leg pressing though. People allow their butts to come off the seat and curl forward which ends up rounding the lower back. Add in the seat padding is often not very good and you've got the things to tweak and snap some **** up.
    I am very inflexible and is something I have to work on. Might have change my whole approach to training and come up with a program that is focused on lower back and core strength.
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  3. Quote Originally Posted by travwj View Post

    I am very inflexible and is something I have to work on. Might have change my whole approach to training and come up with a program that is focused on lower back and core strength.
    You sound like me, I did back yesterday and moving today sucks. I generally push through it for my workout but pay for it later in the day and or next day.
    http://anabolicminds.com/forum/supplement-reviews-logs/216136-finaflex-1-andro.htmlCurrent log belowhttp://anabolicminds.com/forum/redefine-nutrition/226014-getting-bigger-leaner.html#post3893348

  4. Wheel of death works lower back pretty good too...

  5. Quote Originally Posted by DreamWeaver View Post
    Wheel of death works lower back pretty good too...
    Whoa now that sounds scary lol. Trav I was gonna say kill it, but I changed my mind. How about smash it:-) I'm in.

  6. Wtf are the noods! Pics or it didn't happen
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

    Use code Montego15 for 15% off at MileHighKratom.com

  7. Quote Originally Posted by DreamWeaver View Post
    Wheel of death works lower back pretty good too...
    I haven't done the wheel of death in a long time, and I know that it is a killer. Will have to bring it back when the lower back recovers a bit.

  8. Made it to the gym this morning and took it easy with a lighter than normal back workout. Also added some bi's and calves.

    Wide lat pulldown 4 x 8
    Cable rows 3 x 10
    DB Rows 2 x 10
    Wide T bar 3 x 12
    V Grip pulldown 2 x 12
    Seated calf raises 4 x 16
    Standing calf raises 4 x 20
    DB Curls 3 x 10.

    No change in strength, but was taking it easy today so can't expect any improvement. I did feel fuller in my arms and looked fuller.

  9. Quote Originally Posted by Montego1 View Post
    Wtf are the noods! Pics or it didn't happen
    Couple of pics tomorrow, after shoulders.
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  10. 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!

  11. 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

  12. 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.

  13. Been a rough year for me too.. got the flu then a cold during ;prep.

  14. A true testament to manning up
    Independent Review

  15. 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

  16. 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.

  17. 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.

  18. Good to have you back on the wagon !
    Independent Review

  19. 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.
    E-Pharm Rep... PM me with any questions or concerns

  20. 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

  21. 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!

  22. 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.

  23. 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

  24. 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.
    E-Pharm Rep... PM me with any questions or concerns

  25. 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
    Independent Review

  26. Thanks both of you for your service. My son is in the Navy and I appreciate the hardship and sacrifice you make.

  27. 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.
    E-Pharm Rep... PM me with any questions or concerns

  28. 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.
    E-Pharm Rep... PM me with any questions or concerns

  29. 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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