My 60 day Finaflex 1-Alpha experience log

[cheru2016]

For those of you that haven't read my introduction post, I'm going to copy and paste the beginning so you know a bit about me and my current body statistics before starting this cycle.

"I'm a 28 year old male and have been training for a little over 12 years now. I'm 178cm (5'10") and am currently sitting at 83kg (182.6lbs) at approximately 9% body fat. My goals for training have always been to put on size, however I do care about my appearance and as such I eat very clean, unprocessed foods to make sure that my body fat percentage never gets too high.

Currently, I hit the weights in a 4 days on, 1 day off fashion - chest & back, bis & tris, shoulders, legs. I also incorporate 45 minutes of walking every single day (10 incline, 5km p/h), not only for my body fat but also for my health which is equally as important to me as getting huge."

As per Snagency's advice, I'm dosing at 2 caps for the first 7 days, 3 caps for the next 7, then then 4 caps for the remainder of the cycle (I have 4 bottles, 236 capsules in total).

I'll keep this updated as much as I can, though daily may prove to be a little difficult with work and training. Nevertheless, I will do my best :thumbsup:

 

[cheru2016]

You'll have to excuse my messy logs but I copy and paste them directly from my online training log that I record every day with my smartphone.


Day 1 training log - Chest & Back:

Please keep in mind, there are only 30 seconds between sets.

Exercise Name 1 RM Lifting Logs

Barbell Bench Press 117 Set 1 : 90.0x9
Set 2 : 90.0x8
Set 3 : 100.0x4
|
Wide Grip Rear Pull-Up N/A Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x8
|
Barbell Incline Bench Press 98 Set 1 : 80.0x6
Set 2 : 70.0x12
Set 3 : 70.0x12
|
Close Grip Pull Up N/A Set 1 : 0.0x8
Set 2 : 0.0x8
Set 3 : 0.0x8
|
Dumbbell Fly 20.5 Set 1 : 15.0x11
Set 2 : 15.0x11
Set 3 : 15.0x11
|
Chest Dip N/A Set 1 : 0.0x15
Set 2 : 0.0x15
Set 3 : 0.0x15
|
T Bar Row 63.33 Set 1 : 40.0x12
Set 2 : 45.0x10
Set 3 : 50.0x8
|
One Arm Dumbbell Row 53.33 Set 1 : 40.0x10
Set 2 : 40.0x8
|
Cable Seated Row 77.26 Set 1 : 61.0x8
Set 2 : 61.0x8
|
Straight Arm Dumbbell Pullover 28 Set 1 : 20.0x12
Set 2 : 20.0x12

 

[cheru2016]

Day 2 training log - Shoulders:

30 seconds rest between sets.

Exercise Name 1 RM Lifting Logs

Smith Machine Shoulder Press 78 Set 1 : 60.0x9
Set 2 : 60.0x5
Set 3 : 60.0x4
Set 4 : 60.0x4
|
Dumbbell Lateral Raise 15 Set 1 : 10.0x15
Set 2 : 10.0x15
Set 3 : 7.0x15
|
Bent Over Dumbbell Reverse Fly 10.5 Set 1 : 7.0x15
Set 2 : 7.0x15
Set 3 : 7.0x15
|
Machine Shoulder Press 74.09 Set 1 : 58.5x8
Set 2 : 58.5x5
Set 3 : 58.5x4
|
Smith Machine Upright Row 50.66 Set 1 : 40.0x8
Set 2 : 40.0x7
Set 3 : 40.0x6
|
Barbell Shrugs Behind The Back 165 Set 1 : 100.0x15
Set 2 : 110.0x15
Set 3 : 110.0x10

 

[hw101]

In for epic run

 

[snagencyV2.0]

it's like dejavu all over again

 

[snagencyV2.0]

http://anabolicminds.com/forum/company-promotions/240860-finaflex-presents.html#post4320094

 

[wasme]

And sub'd all over again

 

[cheru2016]

Day 3 training log - Bis & Tris.

30 second rests between sets.

Exercise Name 1 RM Lifting Logs

Barbell Lying Triceps Extension 54.46 Set 1 : 43.0x8
Set 2 : 43.0x5
Set 3 : 43.0x4
|
Cable Triceps Pushdown 79.8 Set 1 : 63.0x8
Set 2 : 63.0x8
Set 3 : 63.0x7
|
Weighted Tricep Dips 12.66 Set 1 : 10.0x8
Set 2 : 10.0x7
Set 3 : 8.0x5
|
Cable Reverse Grip Triceps Pushdown 81.9 Set 1 : 63.0x9
Set 2 : 63.0x8
Set 3 : 63.0x8
|
Machine Triceps Extension 39.9 Set 1 : 31.5x8
Set 2 : 31.5x8
Set 3 : 31.5x8
|
Barbell Close Grip Preacher Curl 39.19 Set 1 : 28.0x12
Set 2 : 28.0x12
Set 3 : 28.0x12
Set 4 : 28.0x12
|
Dumbbell Twisting Standing Curl 19 Set 1 : 15.0x8
Set 2 : 15.0x8
Set 3 : 15.0x8
Set 4 : 15.0x8
|
Cable Reverse Grip Curls 51.3 Set 1 : 40.5x8
Set 2 : 40.5x8
Set 3 : 40.5x8
|
Bicep Curl Machine 39.9 Set 1 : 31.5x8
Set 2 : 31.7x7
Set 3 : 31.7x6
|
Barbell Seated Palms Up Wrist Curl 30 Set 1 : 20.0x15
Set 2 : 20.0x15
Set 3 : 20.0x15
|
Barbell Palms Down Wrist Curl Over A Bench 15 Set 1 : 10.0x15
Set 2 : 10.0x12
Set 3 : 10.0x12





Very solid session today. More than likely attributable to the 1 hour power nap I had before training, but an excellent workout nonetheless.

 

[cheru2016]

Day 3 training log - Bis & Tris.

30 second rests between sets.

Exercise Name 1 RM Lifting Logs

Barbell Lying Triceps Extension 54.46 Set 1 : 43.0x8
Set 2 : 43.0x5
Set 3 : 43.0x4
|
Cable Triceps Pushdown 79.8 Set 1 : 63.0x8
Set 2 : 63.0x8
Set 3 : 63.0x7
|
Weighted Tricep Dips 12.66 Set 1 : 10.0x8
Set 2 : 10.0x7
Set 3 : 8.0x5
|
Cable Reverse Grip Triceps Pushdown 81.9 Set 1 : 63.0x9
Set 2 : 63.0x8
Set 3 : 63.0x8
|
Machine Triceps Extension 39.9 Set 1 : 31.5x8
Set 2 : 31.5x8
Set 3 : 31.5x8
|
Barbell Close Grip Preacher Curl 39.19 Set 1 : 28.0x12
Set 2 : 28.0x12
Set 3 : 28.0x12
Set 4 : 28.0x12
|
Dumbbell Twisting Standing Curl 19 Set 1 : 15.0x8
Set 2 : 15.0x8
Set 3 : 15.0x8
Set 4 : 15.0x8
|
Cable Reverse Grip Curls 51.3 Set 1 : 40.5x8
Set 2 : 40.5x8
Set 3 : 40.5x8
|
Bicep Curl Machine 39.9 Set 1 : 31.5x8
Set 2 : 31.7x7
Set 3 : 31.7x6
|
Barbell Seated Palms Up Wrist Curl 30 Set 1 : 20.0x15
Set 2 : 20.0x15
Set 3 : 20.0x15
|
Barbell Palms Down Wrist Curl Over A Bench 15 Set 1 : 10.0x15
Set 2 : 10.0x12
Set 3 : 10.0x12





Very solid session today. More than likely attributable to the 1 hour power nap I had before training, but an excellent workout nonetheless.

 

[cheru2016]

Day 3 training log - Bis & Tris.

30 second rests between sets.

Exercise Name 1 RM Lifting Logs

Barbell Lying Triceps Extension 54.46 Set 1 : 43.0x8
Set 2 : 43.0x5
Set 3 : 43.0x4
|
Cable Triceps Pushdown 79.8 Set 1 : 63.0x8
Set 2 : 63.0x8
Set 3 : 63.0x7
|
Weighted Tricep Dips 12.66 Set 1 : 10.0x8
Set 2 : 10.0x7
Set 3 : 8.0x5
|
Cable Reverse Grip Triceps Pushdown 81.9 Set 1 : 63.0x9
Set 2 : 63.0x8
Set 3 : 63.0x8
|
Machine Triceps Extension 39.9 Set 1 : 31.5x8
Set 2 : 31.5x8
Set 3 : 31.5x8
|
Barbell Close Grip Preacher Curl 39.19 Set 1 : 28.0x12
Set 2 : 28.0x12
Set 3 : 28.0x12
Set 4 : 28.0x12
|
Dumbbell Twisting Standing Curl 19 Set 1 : 15.0x8
Set 2 : 15.0x8
Set 3 : 15.0x8
Set 4 : 15.0x8
|
Cable Reverse Grip Curls 51.3 Set 1 : 40.5x8
Set 2 : 40.5x8
Set 3 : 40.5x8
|
Bicep Curl Machine 39.9 Set 1 : 31.5x8
Set 2 : 31.7x7
Set 3 : 31.7x6
|
Barbell Seated Palms Up Wrist Curl 30 Set 1 : 20.0x15
Set 2 : 20.0x15
Set 3 : 20.0x15
|
Barbell Palms Down Wrist Curl Over A Bench 15 Set 1 : 10.0x15
Set 2 : 10.0x12
Set 3 : 10.0x12





Very solid session today. More than likely attributable to the 1 hour power nap I had before training, but an excellent workout nonetheless.

 

[wasme]

Your phone is doing crazy things! lol Solid workout.

 

[cheru2016]

My phone is an a-hole :dump:

I always enjoy training arms ~ especially with the short rests between sets. Gets you a crazy pump.

 

[wasme]

My phone is an a-hole :dump:

I always enjoy training arms ~ especially with the short rests between sets. Gets you a crazy pump.

30 seconds rest on arm day, exactly how I like to get it done too.

 

[cheru2016]

30 seconds rest on arm day, exactly how I like to get it done too.

ain't no better way, my man.

 

[abudabu]

Just curios , what's your PCT looks like ?

 

[cheru2016]

As per my introductory post - "For PCT, I have 6 bottles of PCT Revolution Black in my supplement cabinet, along with almost a year's worth of DAA and various other test boosters."

Cheers mate

 

[cheru2016]

Hi-ho, hi-ho, it's off to train legs I go ~ ♪

Will report back soon!

 

[hw101]

Love legs I did 3 sets of 50 hack squats almost died but the 1 andro kept me going

 

[cheru2016]

Day 4 (workout 1) training log - Quads:

60 second rests between sets except for leg extensions which were 30 seconds.


Exercise Name 1 RM Lifting Logs

Leg Press 372 Set 1 : 260.0x10
Set 2 : 290.0x8
Set 3 : 310.0x6
Set 4 : 315.0x4
|
Smith Machine Front Squat 86.66 Set 1 : 65.0x10
Set 2 : 65.0x8
Set 3 : 65.0x8
|
Smith Machine Hack Squat 66.66 Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
|
Leg Extensions 42 Set 1 : 31.5x10
Set 2 : 31.5x10
Set 3 : 31.5x10
Set 4 : 22.5x21
Set 5 : 22.5x21



Due to the 40+ degree humid temperature here I can't train hams and calves immediately after quads because I'm totally fried; quite literally. Will return in about 6 or 7 hours to do the rest.

 

[cheru2016]

Ah - all weights are in kgs! Not pounds.

 

[snagencyV2.0]

that does make a slight difference
most of us can figure that out tho

 

[cheru2016]

Love legs I did 3 sets of 50 hack squats almost died but the 1 andro kept me going

Gotta get it done.

 

[cheru2016]

that does make a slight difference
most of us can figure that out tho

touché

 

[cheru2016]

Day 4 (workout 2) training log - Hams, calves & abs:

Exercise Name 1 RM Lifting Logs

Dumbbell Stiff Leg Deadlift 50.66 Set 1 : 40.0x8
Set 2 : 40.0x8
Set 3 : 40.0x8
Set 4 : 40.0x8
|
Lying Leg Curls 52.65 Set 1 : 40.5x9
Set 2 : 40.5x8
Set 3 : 40.5x8
Set 4 : 40.5x8
|
Standing Calf Raises 71.66 Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 45.0x12
Set 4 : 50.0x13
|
Smith Machine Reverse Calf Raises 80 Set 1 : 40.0x25
Set 2 : 40.0x25
Set 3 : 45.0x18
Set 4 : 50.0x18
|
Hanging Leg Raise 8 Set 1 : 8 Laps/Reps
|
Plank Row N/A Set 1 : 13.5x6
|
One Arm Kettlebell Crunch N/A Set 1 : 14.0x8
|
Dragon Flags N/A Set 1 : 0.0x6
Set 2 : 0.0x6
|
Ab Crunch Machine 62.7 Set 1 : 49.5x8
Set 2 : 49.5x8

 

[cheru2016]

And that concludes dat dere leg workout for dem dere gains!

Felt surprisingly good in the second workout despite the huge amount of effort that went into the first.

Took a 5 hour break between both workouts (2 hours of which were spent sleeping) and ate plenty of quality protein and carbs to resupply glycogen stores before hitting it again.

All in all a good session.

 

[wasme]

Ah - all weights are in kgs! Not pounds.

sure, sure.... kidding bro nice work

 

[RegisterJr]

Nice log, sub'd.

I was just inquiring about this product the other day. Interested to see how it goes for you.

 

[cheru2016]

Nice log, sub'd.

I was just inquiring about this product the other day. Interested to see how it goes for you.

I'm equally as interested

 

[cheru2016]

sure, sure.... kidding bro nice work

Cheers mate.

 

[cheru2016]

Day 5 training log - REST !!

No weights today and maybe no weights tomorrow either.
Feeling all sorts of DOMs that I haven't felt in a long, long time.

I did start the day however with 60 mins of fasted cardio (10 incline, 5km p/h walking) so it can't be said that I did "nothing".
I'm also keeping calories a little lower today than I have been on training days. I've been hitting around 3,600 a day but would like to keep it under 2,500 today if possible. Almost all of those calories are coming from proteins and fats, whilst the only carbs that I'm consuming today are coming from green veggies or from salad.

FWIW, 1 hour of the same sort of cardio has been done on every other day this week (and every other day in general).

 

[wasme]

That is a great way to start the day. I always prefer my cardio to be in a fasted state upon rising.

 

[cheru2016]

That is a great way to start the day. I always prefer my cardio to be in a fasted state upon rising.

I usually do cardio twice or three times a day. Walk to and from work (4km each way) and 45 mins on the treadmill at night after weights. On weekends I do the treadmill before breakfast and again in the evening Always walking though - fairly low intensity.

 

[wasme]

I usually do cardio twice or three times a day. Walk to and from work (4km each way) and 45 mins on the treadmill at night after weights. On weekends I do the treadmill before breakfast and again in the evening Always walking though - fairly low intensity.

I like this... being a cardio guy myself. I am on the 7th floor at work... haven't stepped in an elevator in 19 months.

 

[cheru2016]

I like this... being a cardio guy myself. I am on the 7th floor at work... haven't stepped in an elevator in 19 months.

If you're lucky enough to have the opportunity to squeeze in a bit of cardio here and there during your daily routine, why not?
I live in the heart of Sydney so the walk is always pleasant with lots of things going on. Plus, the time I spend walking to and from work is time that I don't need to spend on the treadmill!

 

[cheru2016]

After some stuff eventuated, I have decided to change up my routine a bit to allow for more rest and for me to properly work each muscle group.
I'll be doing the typical 1x per week split (chest, back, arms, shoulders, legs) with weekends off weights and cardio only.
Rests will still be kept between 30-60 seconds per set.



Day 6 Training Log - Chest:

Exercise Name 1 RM Lifting Logs

Barbell Bench Press 111
Set 1 : 90.0x7
Set 2 : 90.0x7
Set 3 : 90.0x7
Set 4 : 90.0x6
|
Dumbbell Incline Bench Press 43.16
Set 1 : 35.0x7
Set 2 : 35.0x7
Set 3 : 35.0x7
Set 4 : 35.0x7
|
Bench Press Machine 90
Set 1 : 67.5x8
Set 2 : 67.5x8
Set 3 : 67.5x8
Set 4 : 67.5x10
|
Chest Dip 24
Set 1 : 20.0x6
Set 2 : 16.0x8
Set 3 : 16.0x6
|
Dumbbell Fly 21
Set 1 : 15.0x12
Set 2 : 17.5x6
Set 3 : 17.5x6
|
Standing Calf Raises 80
Set 1 : 50.0x16
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
|
Smith Machine Reverse Calf Raises 90
Set 1 : 50.0x22
Set 2 : 60.0x15
Set 3 : 60.0x15
Set 4 : 60.0x15

 

[wasme]

If you're lucky enough to have the opportunity to squeeze in a bit of cardio here and there during your daily routine, why not?
I live in the heart of Sydney so the walk is always pleasant with lots of things going on. Plus, the time I spend walking to and from work is time that I don't need to spend on the treadmill!

Any work that can be put in somewhere with distractions beats the hell out of treadmills!

After some stuff eventuated, I have decided to change up my routine a bit to allow for more rest and for me to properly work each muscle group.
I'll be doing the typical 1x per week split (chest, back, arms, shoulders, legs) with weekends off weights and cardio only.
Rests will still be kept between 30-60 seconds per set.

Day 6 Training Log - Chest:

Snags will be the first to tell you, you need your rest. Sounds like a solid plan though!

 

[Montego1]

Something about cardio real quick.

I read an article by a pretty reputable prep coach that talked about cycling cardio.

Just like weights you hand to change up your approach from time to time. Doing the same cardio every day for an extended period of time will stay producing diminished returns just like doing the same weight training program.

Instead of all the MISS and LISS throw some HIIT cardio in for a week or two then go back to the other forms. Or take a week off cardio all together when progresses stalls.

 

[snagencyV2.0]

^^
i see you are just like my little brother & ex-wife, montana..
when i say something (like to drop the cardio you were doing) you're all like "yeah yeah, ima keep doing it" and don't listen to me..
but then, when you read it or hear about it from somewhere else, you're like "eureka!" like you never heard it before

FML

 

[wasme]

.

Instead of all the MISS and LISS throw some HIIT cardio in for a week or two then go back to the other forms. Or take a week off cardio all together when progresses stalls.

I tend to do this in the months where the local high school tracks are not covered in snow. 2-3 times a week I will do HIIT (jog the corners / sprint the straights) or where I tend to jog there is a fairly steep paved hill that I will 'sprint' up for 15 minutes.

 

[Montego1]

^^
i see you are just like my little brother & ex-wife, montana..
when i say something (like to drop the cardio you were doing) you're all like "yeah yeah, ima keep doing it" and don't listen to me..
but then, when you read it or hear about it from somewhere else, you're like "eureka!" like you never heard it before

FML

I never said i was going to keep doing cardio.....I asked what you thought.

Also I read this article the day before our discussion is why I asked.

Jerk face

 

[snagencyV2.0]

I never said i was going to keep doing cardio.....I asked what you thought.

Also I read this article the day before our discussion is why I asked.

Jerk face

i love you too homeslice :kiss:

 

[wasme]

i love you too homeslice :kiss:

:gay: ...just sayin'

 

[cheru2016]

I do cardio more for the health benefits and so I can eat more calories without packing on the fat. Being sub 10% I'm not really looking for progress in this regard, though what you said certainly makes a lot of sense.

Truth be told, I loathe doing cardio so I'm quick to opt for the easiest option like walking up a steep hill for an hour at a lower pace. Plus, I don't want to compromise all of that ripped lean mass that I don't have.

I might pop in a bit of HIIT on the weekends when I'm not doing weights, though.

 

[wasme]

I do cardio more for the health benefits and so I can eat more calories without packing on the fat. Being sub 10% I'm not really looking for progress in this regard, though what you said certainly makes a lot of sense.

Truth be told, I loathe doing cardio so I'm quick to opt for the easiest option like walking up a steep hill for an hour at a lower pace. Plus, I don't want to compromise all of that ripped lean mass that I don't have.

I might pop in a bit of HIIT on the weekends when I'm not doing weights, though.

I hear ya.. I keep doing the cardio because if I get out of the groove, I just will stop all together. Running in the freezing cold, rain, snow, on ice, in heavy humidity is not fun - but worth it for me.

 

[cheru2016]

Sounds pretty cool man. We don't get any of that stuff here in this part of Australia. Winter is still around 16 degrees celcius even on the coldest of days.

 

[cheru2016]

Day 7 training log - Back:

Exercise Name 1 RM Lifting Logs

Barbell Deadlift 158.66
Set 1 : 120.0x6
Set 2 : 120.0x6
Set 3 : 120.0x6
Set 4 : 140.0x4
|
Weighted Pull Ups 10.13
Set 1 : 8.0x8
Set 2 : 8.0x8
Set 3 : 8.0x6
|
Leverage Machine High Row 101.33
Set 1 : 80.0x8
Set 2 : 80.0x7
Set 3 : 80.0x6
|
Leverage Machine Iso Row 114
Set 1 : 90.0x8
Set 2 : 90.0x8
Set 3 : 80.0x8
|
Seated Machine Row 85.5
Set 1 : 67.5x8
Set 2 : 67.5x8
Set 3 : 67.5x8
|
Cable Straight Arm Push Down 38
Set 1 : 30.0x8
Set 2 : 30.0x8
Set 3 : 30.0x8
|
Hanging Leg Raise 8
Set 1 : 8 Laps/Reps
Set 2 : 8 Laps/Reps
|
Plank Row 17.09
Set 1 : 13.5x8
Set 2 : 13.5x8
|
One Arm Kettlebell Crunch 30.4
Set 1 : 24.0x8
Set 2 : 24.0x8
|
Dragon Flags N/A
Set 1 : 0.0x6
Set 2 : 0.0x6

 

[cheru2016]

Decided to go light on the deadlifts due to some uncomfortable lower back tightness that I've been experiencing over the past few weeks, but all in all a pretty solid effort.

 

[wasme]

Smart play, no sense aggravating anything. Solid work.. And jealous of the winter +16....

 

[cheru2016]

Smart play, no sense aggravating anything. Solid work.. And jealous of the winter +16....

Thanks mate.

I'm jealous of the snow and the ice; especially at Christmas! It's 40+ here at Christmas haha.

 

[snagencyV2.0]

would be weird, having Christmas in summertime