Getting into shape for summer with Alpha-T2 & OxyELITE Pro - AnabolicMinds.com - Page 2

Getting into shape for summer with Alpha-T2 & OxyELITE Pro

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    Week 3 Day 4

    Went heavy again today.

    Cardio 10 min

    Incline Bench
    9x 115 lbs
    8x 148 lbs
    6x 192 lbs
    7x 170 lbs

    Squat
    8x 198 lbs
    8x 220 lbs
    8x 242 lbs

    BB Skull
    9x 66 lbs
    8x 77 lbs
    7x 88 lbs
    6x 99 lbs

    Leg Lifts
    2x 20 / 2x 25

    Weightened Crunches
    12x 158 lbs
    10x 174 lbs
    8x 189 lbs

    Weightened Dips
    10x 189 lbs
    8x 205 lbs
    7x 220 lbs

    Fly Machine
    10x 187 lbs
    8x 209 lbs
    6x 231 lbs

    Chest Machine
    10x 165 lbs
    8x 187 lbs
    6 x 209 lbs

    Rope Pulls
    10x 72 lbs
    8x 79 lbs
    6x 83 lbs

    Cardio 10 min

    To get an idea of where I stand, I jumped on the scale tonight, though It showed me more weight than I would have expected. I would assume that is because when I usually weigh in it is after a fasted morning session and not in the evening.

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    Great workout
    I will work for supplements!
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    BACKLOG

    Week 3 Day 5

    30min Threadmill and 30min Eliptical. Calories burnt ~800kcal.

    Since the day before, when I jumped on the scale, I seemed to have gained weight, I weightened again. This time I went to the crapper before taking a shower though and the scale ended up showing me be 2lbs lighter than the day before. That must been some heavy ****.
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    Week 3 Day 6

    (Shoulder Abs and Traps Day)

    The Workout:

    10min cardio on the eliptical.

    Vertical BB Rows
    10x 88lbs
    8x 99lbs
    6x 110lbs

    BB Shrugs
    10x 154lbs
    8x 176lbs
    7x 198lbs
    6x 198lbs

    Crunches
    4x20

    Leg Lifts
    4x20

    Front Raises
    10x 26lbs
    8x 30lbs
    6x 35lbs

    Lateral Raises
    10x 30lbs
    8x 35lbs
    6x 39lbs
    6x 39lbs

    Weightened Cruches
    12x 158ls
    10x 174lbs
    8x 189lbs

    Torso Rotation Machine
    12x 90lbs
    10x 100lbs
    10x 110lbs

    Another 10min Cardio on the eliptical.

    PWO Drink(Carbs/Whey)

    And then into the sauna, I can't stay in there for longer than 5min on this stack. I am sweating too much...LOL.
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    nice workout
    I will work for supplements!
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    Week 3 Day 7
    (Summary Week 3)

    Staying up late yesterday night, didn't provide me with the movtivation I would have like to have for my morning cardio session...

    I still ended up doing around 55min on the eliptical burning around 700kcal.

    Though, the big surprise was ahead of me.

    Today's weigh in: 186lbs
    Week 2's weigh in: 186lbs
    Week 1's weigh in: 189lbs
    Starting Weight: 194lbs.


    It appears this week was not a cut week, but rather a recomp week.

    And as promised the half time pictures:
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    Looking good I'm going to have to try the OEP On the alpha 2t I stalled out after the first week.
    I will work for supplements!
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    Nice work. Can def see a difference on just 3 weeks. I'm interested in the Alpha-T2

    So what exactly is youre diet looking like? I say this because you stopped losing weight. I am a fan of switching it up every 2 weeks to help slowly take the fat off and keep muscle and helps break up the same ol' meals.
    Serious Nutrition Solutions Representative
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    Quote Originally Posted by Dragon93 View Post
    Looking good I'm going to have to try the OEP On the alpha 2t I stalled out after the first week.
    Thanks. Giving it a shot with OEP sounds like a good idea.
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    Quote Originally Posted by Distilled Water View Post
    Nice work. Can def see a difference on just 3 weeks. I'm interested in the Alpha-T2

    So what exactly is youre diet looking like? I say this because you stopped losing weight. I am a fan of switching it up every 2 weeks to help slowly take the fat off and keep muscle and helps break up the same ol' meals.
    Diet would be something around 50/15-20/30-35 with 2600-2800kcal.
    Though, that's gonna change from this week. I just started paleo today.
    (Paleo = No dairy, no grains, no salt, no vinegar, no peanuts)

    Last week I ate more calories than I should have. I had an avocado and plenty of EVOO w/ almost every dinner. so the ratio might have been 40/20/40.

    I'll try to keep it around the same macro ratio as above(50/20/30) and decrease the cals to 2400-2600kcal.

    BTW, I am not that worried about the weight loss due to the fact that I can see a change from the before.
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    Week 4 Day 1

    Today Paleo started.
    No more Oatmeal and Peanut Butter for BF, but Eggs and Bacon.

    Did 30 min on the thread mill and 30min on the eliptical and burned ~750kcal.

    Then some nice fish with lemon juice garlic and leak, with a tomato/letuce salad on the side for dinner.
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    Week 4 Day 2

    I tried to go heavy, but I somehow felt the strenght was down a little. Perhaps it's the Paleo diet.

    Warm Up on the eliptical 10min medium speed.

    Back Machine
    15x 200lbs
    12x 222lbs
    10x 238lbs

    Torso Rotation Machine
    12x100lbs
    12x105lbs
    10x110lbs

    Lat Pull
    10x 149lbs
    8x 165lbs
    6x 180lbs
    6x 196lbs

    BB Curls
    8x 77lbs
    7x 88lbs
    6x 99lbs

    Squats
    8x 198lbs
    8x 220lbs
    8x 242lbs

    DL
    8x 220lbs
    8x 242lbs
    4x 264lbs

    BB Rows
    8x 143lbs grip under
    7x 154lbs grip over
    6x 165lbs grip under

    Dumbell Curls
    8x 35lbs
    8x 40lbs
    6x 44lbs
    8x 44lbs

    Another eliptical 10min medium speed.

    Also, for the first time in a very long time my glutes feel sore from the squats and deadlifts.
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    Week 4 Day 3

    Still running the AT2 on 2 and OEP on 1 in the AM, with each 1 in the afternoon.
    While I can still feel the boost, the paleo is draining me a little. Good today is my rest day. I feel like I really earned it.
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    Great workout
    I will work for supplements!
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    Week 4 Day 4
    (BACKLOG)

    When there's something I hate, it's timewasting multitaskers at the gym.
    Yesterday was such a day, when it's packed of that kind of dudes that try do a "last minute workout", before summer hits the coast.

    I wasted way more time at the gym than I wanted to, waiting for the summer crowd to finish their 30-40 rep low weight set.


    Apart from that I tried to go heavy.

    Cardio 10 min

    Weightened Crunches
    18x 127lbs
    12x 143lbs
    10x 158lbs
    8x 174lbs

    Weightened Dips
    10x 189 lbs
    8x 205 lbs
    7x 220 lbs

    Leg Lifts
    4x20

    Incline Bench
    10x 148 lbs
    8x 170 lbs
    6x 192 lbs
    8x 148lbs

    Chest Machine
    10x 165 lbs
    8x 187 lbs
    6 x 209 lbs

    Rope Pulls
    10x 68lbs
    8x 72 lbs
    7x 79 lbs
    6x 83 lbs

    Fly Machine
    10x 187 lbs
    8x 209 lbs
    6x 231 lbs
    4x 253lbs

    BB Skull
    10x 66 lbs
    8x 77 lbs
    6x 88 lbs
    6x 88 lbs

    Cardio 10 min

    ----------------

    The night from yesterday to today, I had a bad cramp in my left calf. I woke up with my calf cramping up in the middle of the night, not a great feeling...

    So this morning, when I first got out of bed I couldn't belive how much my left calf was hurting. Though, thanks to some massaging and light streching the pain is almost gone and I should be ok the do some cardio today. Unfortunately, I don't think I can hit the threadmill. So it'll be a boring all eliptical workout.
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    nice workout
    I will work for supplements!
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    Week 4 Day 5
    (Again Backlogging)

    Having had a cramp in my left calf the night before, I didn't go all out on the cardio.
    Did some abs followed by 45-50min medium speed cardio on the eliptical and burned ca. 600 kcal.
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    Week 4 Day 6
    (Shoulder Abs and Traps Day)

    The summer crowd has definitely arrived at the gym. And if you want to get things done you'll have to collect weights so that you can actually finish your set. It annoying, but if that's what it takes so be it. I'll just gonna harbor all the weights I need until I'm done with my sheet.


    The Workout:

    10min cardio on the eliptical.

    Vertical BB Rows
    10x 88lbs
    8x 110lbs
    6x 121lbs
    6x 121lbs

    BB Shrugs
    10x 132lbs under grip
    9x 154lbs
    8x 176lbs
    6x 198lbs
    6x 220lbs

    Crunches
    3x20

    Leg Lifts
    3x25

    Weightened Cruches
    15x 127lbs
    12x 143lbs
    10x 158lbs

    Front Raises
    10x 22lbs
    8x 26lbs
    6x 30lbs
    6x 30lbs

    Lateral Raises
    10x 26lbs
    8x 30lbs
    6x 35lbs
    6x 35lbs
    6x 39lbs

    No Torso Rotation Machine Today

    Another 16min Cardio on the eliptical.

    Spoiler alert: I jumped on the scale and it showed less than the week before...more on that tomorrow.
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    Nice workout Mindless
    I will work for supplements!
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    Week 4 Day 7
    (Summary Week 4)

    Toady was the last day of the 2 Alpha-T2/1 OxyElite Pro morning dose, from next week it'll be 1 Alpha-T2/2 OxyElite Pro AM and 1/1 PM.

    I did a slacking 60min on the eliptical only burning off 700kcal today. (Though I did some abs on the side)

    The Weigh in:

    Today's weight: 184lbs
    Last week's weigh in: 186lbs
    Starting Weight: 194lbs

    Though, what was funny is weightened before the shower and I was a quarter pound heavier. LOL
  21. Senior Member
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    Nice 10lb loss.
    I will work for supplements!
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    Thanks Dragon, I can clearly see the difference.

    I hope I pull through the last 2 week like that.
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    Week 5 Day 1

    So today was the first day of 1 AT2/2 OEP AM and 1/1 PM.

    And for breakfast I switched the bacon with minced beef.

    Due to unfortunate scheduleing I cannot go to gym on Thursday, so this week is gonna be:
    Monday - Biceps/Back + additional 20min cardio at the end.
    Tuesday - Triceps/Chest + additional 20min cardio at the end.
    Wednesday off
    Thursday off
    Friday Cardio
    Saturday - Shoulder/Traps/Abs
    Sunday Cardio

    Today's workout:

    Warm Up on the eliptical 10min medium speed.

    BB Curls
    10x 88lbs
    8x 99lbs
    7x 104lbs
    6x 110lbs

    BB Rows
    10x 132lbs grip under
    8x 143lbs grip under
    7x 154lbs grip under
    6x 165lbs grip under

    Dumbell Curls
    8x 35lbs
    8x 40lbs
    6x 44lbs
    6x 48lbs

    Lat Pull
    10x 165lbs
    8x 180lbs
    6x 196lbs

    Leg Lifts
    3x25

    Weightened Crunches
    15x 127lbs
    12x 143lbs
    10x 158lbs

    DL
    8x 220lbs
    8x 242lbs
    4x 264lbs

    Another eliptical 30min medium speed (~400kcal burned)

    I had to comprimise a little on the volume of the weight lifting.
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    Nice workout bro
    I will work for supplements!
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    Week 5 Day 2
    (Chest / Tris)

    Another weird workout for today.

    10 cardio warmup on the eliptical.

    Incline Bench
    10x 148lbs
    8x 170lbs
    6x 181lbs
    8x 148lbs

    BB Skulls
    10x 66lbs
    8x 77lbs
    7x 82lbs
    6x 88lbs

    Rope Pulls
    10x 68
    8x 72lbs
    7x 79lbs
    6x 83lbs

    Chest Machine
    10x 165lbs
    8x 187lbs
    6x 209lbs

    Leg Lifts
    3x25

    Weightened Crunches
    12x 143lbs
    12x 158lbs
    10x 174lbs

    Weightened Dips
    10x 189lbs
    8x 205lbs
    7x 220lbs

    Fly Machine
    10x 187lbs
    7x 209lbs
    6x 231lbs

    30min Cardio on the eliptical.
  26. Senior Member
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    Great workout
    I will work for supplements!
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    An Update


    Week 5 Day 3

    That was my off day, as the gym is closed on wednesdays.

    Week 5 Day 4

    This would usually be my Chest/Tris day, but this week I got invited to a dinner at rather fancy restaurant.

    At the dinner I had all the things I shouldn't eat on my current diet.

    Foie Gras (fatty goose liver) with a caramel sauce, white bread, Cake, Ice cream. And since I am doing paleo at the moment I could list a whole lot more, but what gives...? I look at it a good cheat meal.
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    Week 5 Day 5
    Today I decided to do Shoulder/Abs instead of cardio.

    I ended up doing more cardio.

    The workout:

    10min cario warm up on the eliptical.

    Crunches
    3x25

    Leg Lifts
    3x25

    Vertical Rows
    10x 88lbs
    8x 110lbs
    6x 121lbs
    6x 121lbs

    Shrugs
    10x 176lbs (reversed grip)
    8x 198lbs (reversed grip)
    6x 220lbs (reversed grip)
    6x 220lbs

    Weightened Crunch Machine
    15x 143lbs
    12x 158lbs
    10x 174lbs

    Torso Rotation Machine
    12x 90lbs
    11x 100lbs
    10x 110lbs

    Front Raises
    10x 22lbs
    8x 26lbs
    6x 30lbs
    6x 35lbs

    Lateral Raises
    10x 26lbs
    8x 30lbs
    6x 35lbs
    6x 39lbs

    30min cardio finish.
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    Great workout bro
    I will work for supplements!
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    Week 5 Day 6

    Today was another out of the ordinary workout.

    10min cardio intro

    Squats
    8x 198lbs
    8x 220lbs
    5x 242lbs
    (On the last set I just didn't have the energy/strenght...I was a little disappointed)

    Barbell Rows(single handed)
    10x 57lbs
    8x 61lbs
    6x 66lbs

    Weightened Crunch Machine
    12x 143lbs
    12x 158lbs
    10x 174lbs

    Pull ups (It's been a while)
    3x10

    Another 40min of cardio.

    The loss of strenght bothers me little, but I might just not have been my day today. I will for sure try go heavy again. Next time I'll squat, I'll try to add 10lbs.

    Another day of 1AT2/2OEP AM - 1/1 PM ahead, and next week it's OEP only 1AM/1PM.

    Again I did an ahead weigh in and I seem to have lost some weight again, but more on that tomorrow.
  31. Senior Member
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    I hear you on the strength mine is down after the cut. But it wont take long to get it back.
    I will work for supplements!
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    I'm late...subbed
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    Quote Originally Posted by Dragon93 View Post
    I hear you on the strength mine is down after the cut. But it wont take long to get it back.
    It sure isn't fun huffing and puffing trying to lift weights you were able to lift without problems.
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    Quote Originally Posted by Superpippo View Post
    I'm late...subbed
    Welcome to the log.
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    Week 5 day 7
    (Summary of Week 5 and Backlogging...again)

    In line with this week's onorthodox workouts I decided to finish the week the same way.

    I started with 10min cardio on the eliptical. Went on to do leg lifts(3x25).
    After that some Kickbacks 3x10x26lbs and to finish 3x10 dips bodyweight only.

    Another 40min of cardio on the eliptical.

    Done...Time to weigh in.

    Today's weight: 182lbs
    Last week's weigh in: 184lbs
    Starting Weight: 194lbs

    That's 12lbs so far...I guess at the end I will be around 180lbs straight.

    For the final week I will lay off the creatine and really try to push it. Now it's OEP only for another week and then it's picture time.
  36. Senior Member
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    Keep killing it bro.

    Fat
    I will work for supplements!
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    Week 6 Day 1

    Started the week of with straight 60min cardio session. (835kcal burned)
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    Week 6 Day 2
    (Biceps/Back)

    Damn today was a frustrating workout, strenght on some lifts was way down. Though I a sore lower back from the friendly wrestling I did over the weekend.

    The workout:
    10min cario warmup on the eliptical.

    BB Curls
    10x 66lbs
    8x 88lbs
    6x 99lbs

    BB Rows
    10x 132lbs
    8x 154lbs
    6x 176lbs

    Lat Pulls
    10x 165lbs
    8x 180lbs
    6x 196lbs

    Weightened Cruch Machine
    15x 127
    12x 143
    10x 158

    Back Machine
    12x 191lbs
    10x 207lbs
    10x 222lbs

    Deadlifts(This is were I failed!)
    8x 198lbs
    8x 220lbs
    4x 242lbs

    I went 20lbs lighter than usual, since my back didn't feel to great, but only 4 reps on 242lbs was frustrating.

    Dumbell Curls
    10x 35lbs
    8x 39lbs
    20x 44lbs
    22x 48lbs

    Another 20min of cardio on the eliptical to finish.
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    Still a good workout.
    I will work for supplements!
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    Week 6 Day 4
    (Tris/Chest)

    10min cardio warm up on the eliptical.

    Fly Machine
    10x 187lbs
    8x 209lbs
    6x 231lbs
    6x 253lbs

    Rope Pulls
    10x 68lbs
    8x 72lbs
    7x 79lbs
    6x 83lbs

    Chest Machine
    10x 165lbs
    8x 187lbs
    6x 209lbs

    Weightened Crunches
    15x 143lbs
    12x 158lbs
    12x 158lbs
    10x 174lbs

    Weightened Dips
    10x 189lbs
    9x 205lbs
    8x 220lbs
    6x 220lbs

    Incline Bench
    10x 170lbs
    8x 192lbs
    6x 203
    8x 170lbs

    BB Skulls
    9x 77lbs
    7x 88lbs
    5x 99lbs
    10x 66lbs

    Another 20min cardio to finish up.

    Today was a great workout. Strenght was up again.
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