Leaning up with Alpha T-2: Mixed and produced by PES
- 05-11-2012, 12:55 PM
- 05-11-2012, 12:59 PM
Originally Posted by Rosie CheeI'm just a dude chasing a dream
05-11-2012, 01:02 PM
05-11-2012, 01:19 PM
05-11-2012, 01:20 PM
Im just jealous. I wish i could eat like that. Thats dirty bulk intake for me...Originally Posted by Geoforce
I'm just a dude chasing a dream
05-11-2012, 01:25 PM
05-11-2012, 01:31 PM
Its not a physical thing. I can put down some serious amounts. I just get pretty chubby if i do lolOriginally Posted by Rosie Chee
I'm just a dude chasing a dream
05-11-2012, 01:42 PM
05-11-2012, 07:40 PM
05-12-2012, 01:13 PM
Day 5: 5-11-2012
Supplement thoughts: Dosed Alpha T-2 at one capsule, three times spread out about 4 hours. Still limited if any energy from this product, but again not really a "stim" based fat burner. Appetite suppression is still noticeable, but it certainly isn't outrageous yet as some have reported. Looking leaner in the mirror! Will weigh myself Monday morning.
Workout: Day four of Phase three, 4th and final time.
A1- Explosive Squat- 5 sets of 5 reps: 185, 195, 205, 215, 225
A2- Jump Squat- 5 sets of 6 reps.
Rest 90 seconds.
B1- Close grip bench- 4 sets of 8 reps: 135, 135, 135, 135
B2- Front squat to box- 4 sets of 8 reps: 135, 135, 135, 135
B3- Barbell Curl- 4 sets of 10 reps: 65, 65, 65, 65
Rest 180 seconds after each triset.
C1- Cross body bicep curl- 4 sets of 10 reps: 30, 25, 25, 25
C2- Overhead plate triceps extension- 4 sets of 10 reps: 45, 45, 45, 45
D: Squat finishers- 165*20 reps
E: Biceps finishers- 21's on EZ bar curls.
This wraps up Phase 3 of the Superhero program. I have three weeks until the program is complete. It's supposed to "finish" off the physique. Looks extremely tough...I'm excited for it!
05-12-2012, 04:13 PM
Looking real good there geoforce. That superhero workout sounds very interesting. 3 weeks ain't nothing man! You can do it!
05-12-2012, 04:21 PM
05-12-2012, 05:00 PM
05-12-2012, 05:05 PM
05-12-2012, 05:10 PM
05-12-2012, 05:11 PM
05-12-2012, 05:16 PM
05-12-2012, 05:41 PM
No workouts today or tomorrow as I rest before Phase 4. Taking the girlfriend out and to a hotel for our one year anniversary so see you guys in here sometime Sunday or Monday!
05-12-2012, 06:28 PM
05-13-2012, 02:18 PM
05-14-2012, 12:45 AM
05-14-2012, 10:16 AM
Day 7: 5-14-2012
Supplement thoughts: Three caps again dosed 1, 1, 1. (Spread out around 4 hours). Didn't eat most of the day sadly, but really not a lot of hunger. This wasn't intentional starvation, but circumstantial!
Workout: Yesterday was Day one of Phase 4, but I didn't even get a third of the way through. I had to help my girlfriend's dad with something as I got called early on it! Ah well, workout 1 is the one workout that is repeated an extra time so it'll be all good. I'm making a few changes and trying to do some more on the off days since this is a three day lifting program. Kinda got inspired to mess around with some carry training from this article. http://www.t-nation.com/free_online_..._for_mass_gain
A: Started out with two EZ bar farmers walk: 65 for one minute, minute rest, 55 for one minute.
B: Shoulder carries: 45 pounds for one minute, minute rest 40 for one minute.
C: Barbell suitcase carry: 65 pounds for one minute, rest one minute 45 pounds for one minute (both arms same protocol)
This sucked way worse than I expected and I got quite the cardio workout from it even though it was just walking! One problem I need to alleviate is where I lift is really two small connected rooms so I don't have a lot of walking room. I think if it's nice next time I do these I will do them outside! Fun stuff. Threw in some miscellaneous core work at the end and some jump rope!
05-14-2012, 12:16 PM
05-14-2012, 12:28 PM
05-14-2012, 05:12 PM
A bit more about diet: Long been trying to go as Paleo as possible. I'm not full on Paleo, but Paleo principles as best as possible. Also lean gains, lean gains, and more lean gains. I'm not super strict with my window though. It's supposed to be 8 p.m. to noon the next day. I rarely eat before noon, but I'll sometimes eat after 8 p.m. Not a super huge deal to me if I fast for just 15 hours sometimes or just 14.5.
I'm pretty much anabolic diet/carb cycling with some twists. Here's how I have it setup:
Day one- Workout day: Low carb, medium calories.
Day two- Off. Low carb, low calories.
Day three- Workout day: Med. carb, medium calories.
Day four- Off. Low carb, low calories.
Day five- Workout day: Med. carb, medium calories.
Day 6- Off: High carb, high calories.
Day 7- Off: Low carb, low calories.
Low carb days are as low as possible. I'll still get a bit of trace carbs, but usually keep it under 25 g. Medium carb days I'm shooting under 100 grams. And high carb days I don't really give a damn but I'm not counting carbs.
Calorie wise maintenance hovers around 2600 depending on what calculator one would use. I'm trying to basically eat under maintenance to an extent every day but the high carb and high calorie day. On low calorie days I'm aiming for keeping it under 1800, but I'm not super strict on diet things where I freak out if I get 1801 calories. The medium days I'm more shooting for anywhere from 2300-2600 calories. The high calorie days I don't give a damn where I hit...but I usually try and keep it somewhat reasonable.
05-15-2012, 10:20 AM
05-15-2012, 02:27 PM
I'd love this run if I drop 2 pounds a week, but I know how much weight can fluctuate. Much more interested in the pictures at the end
Dosing today at 1, 1, 1 again. Thoughts on that protocol as opposed to two?
05-15-2012, 05:10 PM
05-15-2012, 05:11 PM
I have although for your thyroid,keep it to 3 man...be safeOriginally Posted by Geoforce
...::: Olympus Labs Athlete & Representative :::...Crossfit - DEMIGOD -
05-15-2012, 05:13 PM
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