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

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  1. 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.


  2. 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!
    Independent Review
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  3. I alpha kicking in weights will go up.
    Unremarkable is no way to go through life... Doug

  4. 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.

  5. Nice volume, keep up the good work.
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  6. 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.
    E-Pharm Rep... PM me with any questions or concerns

  7. That's when you know when it's fully kicked in an unprecedented increase in strength.
    Unremarkable is no way to go through life... Doug

  8. Quote Originally Posted by DreamWeaver View Post
    That's when you know when it's fully kicked in an unprecedented increase in strength.
    Yup!!
    E-Pharm Rep... PM me with any questions or concerns

  9. 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.

  10. 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!
    E-Pharm Rep... PM me with any questions or concerns

  11. 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.

  12. 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.

  13. Yah I think 6 to 8 weeks of 1 alpha is money.
    Unremarkable is no way to go through life... Doug

  14. Quote Originally Posted by DreamWeaver View Post
    Yah I think 6 to 8 weeks of 1 alpha is money.
    Yes i agree.
    E-Pharm Rep... PM me with any questions or concerns

  15. 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.

  16. 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.

  17. Ready sport that weight update probably have some awesome recomp happening right now.
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

    Use code Montego15 for 15% off at MileHighKratom.com

  18. 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.

  19. 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
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

    Use code Montego15 for 15% off at MileHighKratom.com

  20. 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.

  21. I hate to sound like a broken record but FST7 is awesome. I love it and a few other guys on here have started using it and they seem to enjoy it also.
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

    Use code Montego15 for 15% off at MileHighKratom.com

  22. Quote Originally Posted by Montego1 View Post
    I hate to sound like a broken record but FST7 is awesome. I love it and a few other guys on here have started using it and they seem to enjoy it also.
    I looked at it and incorporated the 8 X 7 aspect at the end of the workout for lagging body parts. I may fool around with it this summer though. Now's not the time for a lot of experimentation...
    Unremarkable is no way to go through life... Doug

  23. Just got back from the gym and hit legs.

    Smith machine lunges 1 x 7, 3 x 6
    Weighted glute bridge 3 x 8
    Leg extension 7 x 7 (40 sec rest)
    Seated leg curls 3 x 8
    Hypers 3 x 10
    Standing calve raises 4 x 20
    Plank on fit ball 40 sec x 3

    Should be playing squash this arvo so I will get some cardio in.

  24. How did the leg extensions feel? If you are interested in FST7 check out my log. A lot of those sessions in there.
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

    Use code Montego15 for 15% off at MileHighKratom.com

  25. Quote Originally Posted by Montego1 View Post
    How did the leg extensions feel? If you are interested in FST7 check out my log. A lot of those sessions in there.
    Leg extensions were good... Needed to make the weight a bot heavier for next time so that the last set is a lot harder. I pushed last set to 12. So next time more weight from the start.

    I'll check out your log and see what you have to say about it, although it is obvious your a fan of fst7.

  26. Quote Originally Posted by travwj View Post
    Leg extensions were good... Needed to make the weight a bot heavier for next time so that the last set is a lot harder. I pushed last set to 12. So next time more weight from the start.

    I'll check out your log and see what you have to say about it, although it is obvious your a fan of fst7.
    Yeah big-time fan. It might give you some ideas on exercises to use for FST7 sets though.
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

    Use code Montego15 for 15% off at MileHighKratom.com

  27. Changed my training style today and am going to give an upper and lower training a go.
    Today was upper body, and tbh I should of had a cardio day as I did shoulders 2 days ago.

    This is how it went
    DB Chest superset DB Rows, 2 warm up sets
    35kg x 7 x 3 sets as 32.5kg x 6 x 3 sets
    25kg x 12 x 1 ss 25kg x 10 x 1
    Standing BB Shoulder press
    35kg x 8 x 3
    Wide lat pulldown as close grip bench
    5 x 12 x 3 sets ss 40kg x 12 x 3
    Straight arm pulldown (with rope) ss cable x over
    5 x 12 x 2 sets ss 6 x 12 x 2 sets

    Was pretty pumped after this, and felt pretty taxed.
    Will do some cardio tomorrow and show my respect to the diggers at the dawn service for Anzac day.

  28. I love double drop sets with leg extensions very painful
    Unremarkable is no way to go through life... Doug

  29. Have had about 3 days off from training. Went to do some sandbag training the other day and bloody tweaked my lower back again. So I went to the physio and he has given me some light exercises to do, and recommended I take it easy at the gym. So I am dropping weights back to 3 times a week with no heavy squats or deadlifts. So I am going to do full body workouts for the next month, and up my cardio. Hope to drop a few kilos.

    Today's log
    Leg extension 5 x 15 ss BB bench 5 x 10
    Wide tbar row 5 x 10 ss DB shoulder press 5 x 10
    Calf raises 5 x 15 ss tri pushdown 5 x 10.

    Last day of 550-xd and then I start my pct.

  30. Quote Originally Posted by Montego1 View Post
    I hate to sound like a broken record but FST7 is awesome. I love it and a few other guys on here have started using it and they seem to enjoy it also.
    You have some literature or something that I can research this protocol?
    Let me know if you need my email address, I would be interested in learning about it
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