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

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  1. It's alright, I was just kiddin'.

    But you might want to check ST out, it's not that bad. Especially DS9 was/is a good show.

  2. Week 2


    Week 2 Day 1

    So week 2 has began, that means from now on it's 2 ATP and 1 OEP in the morning.

    Unfortunately I didn't sleep very well last night so I didn't feel the benefit of the increased dose as much as I would have liked to. Also, it was raining here all day long, which sometimes gives me slight headache.

    Either way I tried to sling it and did that 45min cardio session, with change of the PWO shake to BCAAs.
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  3. Week 2 Day 2

    7:35 Morning dose of 2 AT2 and 1 OEP
    8:05 Banana, Oats, NPB, WPI and lots of water.

    The sweating has begun, lately I sweat like crazy.

    10:30 Eating is getting hard on this stack, I feel full so fast that I had to force feed myself.

    12:30 lunch

    14:45 another dose of 1 AT2 and 1 OEP.

    15:25 meal

    18:00 Preworkout meal BCAA Boost

    18:30 Getting to the gym
    (Biceps and Back today)

    Today I upped the weights and lowered the reps.

    Warm Up on the eliptical 10min medium speed.

    Lat Pull
    8x 149lbs
    7x 165lbs
    6x 180lbs

    BB Curls
    8x 66lbs
    7x 88lbs
    6x 99lbs

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

    DL
    10x 220lbs
    8x 242lbs
    5x 264lbs

    BB Rows
    8x 154lbs grip under
    7x 165lbs grip over
    6x 176lbs grip under
    10x 132lbs grip over

    Back Machine
    10x 227lbs
    8x 238lbs
    8x 253lbs

    Dumbell Curls
    8x 30lbs
    8x 35lbs
    6x 40lbs
    6x 44lbs

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

    Another eliptical 10min medium speed.

    20:05Post workout Shake:
    ~30g of Dextrose/Maltodextin(50:50)
    ~7g of Leucine
    ~5g of L-Glutamine
    ~30g of WPI

    21:05
    4oz slbl chicken breast
    1 cup sliced onion
    1/2 cup bell peppers
    1/2 of a leak
    2 garlic toes
    2 whole eggs
    1 avocado
    1 tblsp EVOO
    no salt, black pepper, chilli pepper and paprika for seasoning.
    1g Vit. C, 1g Vit. B5, 240mg MT, 320mg Saw Palmetto, 1mg Vit. B7, 500mg Rhodiola, 4 Caps of Fish Oil (1200mg of EPA/DHA)


    WOW!! After the rows I started feeling sick...That was too much too fast. But I keep thinking of what Arnold sad in Pumping Iron. Something along the lines of "If you don't give it all and risk throwing up at the gym, this is not the sport for you." ...So I kept going made that workout last.

  4. Great workout
    I will work for supplements!

  5. Week 2 Day 3
    (Day Off)

    7:35 Morning dose of 2 AT2 and 1 OEP
    8:05 Banana, Oats, NPB, WPI and lots of water.

    The thyroid is starting to kick in overdrive.
    Already had to two bowel movements by 9:30

    10:30 Today it's 25gr of BCAAs

    Also, since today is my day off I will have another 25gr of BCAAs around 18:15 and then around 20:30 dinner, which will probably be slbl chicken breast and a nice salad.
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  6. Week 2 Day 4


    Another great workout today.
    !!I had a lot of energy!!

    11 min cardio on the eliptical

    Incline Bench
    10x 104lbs
    8x 148lbs
    7x 170lbs
    5x 192lbs

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

    Leg Lifts (4x)
    25x/30x/30x/50x

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

    Weightened Dips (at the weightened crunch machine)
    10x 189lbs
    8x 205lbs
    6x 220lbs

    Chest Flies (Again I used the machine, where you sit down)
    10x 165lbs
    8x 187lbs
    7x 209lbs
    6x 231lbs

    Rope Pulls
    10x 69lbs
    8x 73lbs
    6x 79lbs

    BB Skullcrushers
    10x 66lbs
    8x 77lbs
    6x 88bs

    12min on the eliptical. (equal to ca. 145kcal burnt)

    19:45 PWO Shake
    20:50 High Protein Meal
    22:30 ZMA, 5-HTP
    23:00 Casein shake + Taurine

  7. Nice workout
    I will work for supplements!

  8. Week 2 Day 5

    Today I switched the cardio up a little and did 20 min on the threadmill and 40 on the eliptical instead.
  9. Smile


    Week 2 Day 6

    Today was the first day on 2AT2/1OEP in the morning with a workout right after. All I can say is, I had crazy energy and strenght was way up, though I was a little out of breath at times. Drinking a lot of water definitely helps too.

    Today's workout(Abs/Shoulders/Traps):

    Cardio warm up 10min

    Upright BB Rows
    10x 77 lbs
    8x 88 lbs
    6x 110lbs
    6x 110lbs

    BB Shrugs
    10x 154lbs
    8x 198lbs
    6x 209lbs
    8x 176lbs

    Crunches: 4x20
    Leg Lifts: 2x 20/2x25

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

    Lateral Raises
    10x 30lbs
    8x 35lbs
    6x 40lbs
    10x 35lbs
    8x 40lbs

    Weightened crunch machine
    12x 158ls
    10x 174lbs
    9x 189lbs

    Cardio final 10min

    Today's weigh in: 187lbs
    last week's weigh in: 189lbs
    (on sunday though)

    The reason I weighed in today is that today is my cheat day, so the weight might go a little up by tomorrow. Though, I will still weigh in tomorrow.

  10. Nice workout
    I will work for supplements!

  11. Week 2 Day 7 (Week 2 Summary)

    Today I switched the cardio up to 30 min threadmill followed by 30min eliptical.

    The sweat was increadible...my shirt was soaked.

    The weigh in was also very surprising.

    Today's weigh in: 186lbs
    Last week's weigh in: 189lbs

    Starting Weight: 194lbs.

  12. Great weight loss keep it up.
    I will work for supplements!

  13. Week 3 Day 1

    Today I took it easy on the cardio and did 25min threadmill and 20min eliptical.

  14. Week 3 Day 2

    Again going heavy today.

    Warm Up on the eliptical 10min medium speed.

    Torso Rotation Machine
    12x100lbs
    12x105lbs
    10x110lbs

    Weightened Crunches
    12x 158lbs
    10x 174lbs
    9x 189lbs

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

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

    Back Machine
    12x 207lbs
    10x 216lbs
    10x 224lbs
    9x 238lbs

    BB Rows
    8x 143lbs grip under
    8x 154lbs grip under
    7x 165lbs grip over
    6x 176lbs grip under

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

    DL
    10x 220lbs
    8x 242lbs
    5x 264lbs

    Another eliptical 10min medium speed.

  15. Great workout bro
    I will work for supplements!

  16. 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.

  17. Great workout
    I will work for supplements!

  18. 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 ****.

  19. 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.

  20. nice workout
    I will work for supplements!

  21. 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:

  22. 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!

  23. 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

  24. 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.

  25. 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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