Get shredded or die trying! A PES Alphamine log
- 09-25-2012, 08:21 AM
With all the compound work i'll do for my first 3 workouts this week, do you think it would be good to do some high rep cable and iso work over the whole body on the fourth day (final workout for the week) instead of more compound work? or stick to the compound lifts? I thought the high rep work might help with definition and level of striations later on.
Originally Posted by funkd0c
- 09-25-2012, 02:53 PM
09-25-2012, 06:47 PM
09-26-2012, 09:18 AM
Alright so today was good. I'm fairly sure i was WAY under maintenance cals today after a hard workout. I dont know if i ate enough but i'm fairly sure i ate enough protien. It was just one of those days where i relied on shakes.
Chicken + salad (70g protein)
2 scoops whey (48g protien) blended with a banana
Met-RX RTD 51 (51 protien)
few potato crisps (bad i know but i litterally only ate 8-10)
2 servings of Chicken bake (40-50g protien)
I didn't make this but i saw the girlfriend putting it together. it was chicken breast, a few vegies, high protein greek yohgurt, chicken + cream soup (or something), light cheese and shredded wholemeal wraps. the cheese and soup were not nutritionally the best, but wasnt what id consider bad overall- especially considering how little id ate the rest of the day. The majority was protein.
Met rx RTD 51 shake.
I missed cardio today. My legs were sore yesterday and i felt an old injury lingering in my calf shin-so i thought id have a day off of the treadmill. Basketball practice was also planned for the evening but got cancelled. So i only did weights today.
Workout was a circuit of
Behind the neck seated Shoulder press
I did 7 circuits just like the other day (including two warmup sets). My heart rate at the end was about 170bpm. I managed to go up 10kg in weight for the third circuit. This was for squats and deads. I had to drop back next circuit though. I'll aim for two at this weight next time.
After the circuit i did
3 sets of db concentration curls
2 sets of machine preacher curls.
Again...I was exhausted. This workout is killer.
09-26-2012, 09:24 AM
So do people think tomorrow (final workotu for the week) i should do the compound chest/shoulder/tri circuit tomorow or work on cables and isolation with high reps to work on definition and striations for later down the track?
09-26-2012, 11:19 AM
09-26-2012, 01:25 PM
09-26-2012, 04:35 PM
09-28-2012, 09:39 PM
Sorry i havn't checked-in in a few days. Between university, work and gym ive been flat out.
I had a good day and ended up doing an 8x8 workout training chest shoulders tri's
incline db press>upright rows (8x8)
Dips>side laterals (8x8)
Flies>db front laterals (8x8)
close grip bench (3x15)
Tricep pushdowns (3x15)
tricep cable kickbacks (3x15)
25 mins incline treadmill work. I ran for 15 of these minutes.
Diet (spot on)
1 can of tinned chicken
1 large can of baked beans
2 scoops of whey
Meal 2 (post workout)
2 scoops of whey with 1 medium banana blended in
250g of chicken
2 rotisery chicken breasts.
09-28-2012, 09:47 PM
Today was an off day. I did cardio for 45 mins first thing in the morning at 645 am burning 600 calories.
As the day turned out with fasting and work i didnt get to eat until 330 pm. Nutritiiously my diet wasnt great today, but was definatly good calorie deficit wise
1 can of chicken
1 can of baked beans
2 scoops of whey
met rx meal replacement
Rotisery chicken (everything but the breasts and skin) I ate the breasts yesterday
Muscle milk RTD
180g Chobani greek yogurt
1 scoop of whey
I really noticed how good alphamine was today. I was energetic all day and kept going strong at work in spite of a solid cardio session and not eating. When it wore off after work i felt like **** and extremly tired-as id only eaten one meal by 6pm. But i had things to do, so i took another scoop and was back to it again. The difference was amazing!
09-30-2012, 09:13 AM
Today was a bit of a set back. I was setting up to do the squats,deadlifts, rows, chins, shoulder press circuit and doing a warmup circuit. I ended up pulling my lowerback on 40kg deadlifts-lol-. I was just trying to get some blood flowing in the warmup and felt my back pull/tweak on the way down. I dont think its a bad injury, just an aggravation (for anyone thats followed previous logs of mine will know i get back problems.) so it should be okay.
I ended up modifying my work out to take my lower back out of it as much as possible. I kept most things to 3 sets of 15 to keep the weight light.
+Chinups x10 +wide grip chins +5
Superset with machine rear delt flies: 3x15
Hammer streangth Lat pulldowns
Seated barbell shoulder press (Behind neck)
Incline db curl
Incline rear delt flies: 3x15
Ive started to get a feint bicep cuts.
Much like other days. Still strict. I had a carb up over the weekend. Back to low carb during the week.
The carbs i ate were as follows. I had these once each with carbs each meal over the weekend
: wholemeal wrap, baked beans, wholemeal english muffins, subway footlong. Postworkout was a shake that consist of 1 table spoon honey, 2 tablespoon greek yoghurt, 22 g oats, 1 banana, 2 scoops of whey .
10-01-2012, 08:44 AM
I did a weigh in today. It was a bit late but i forgot over the week. I took a few readings on different scales at my girlfriends house (including my own as well). The average was 85.4kg this week at 14.7-15% bf. I'm fairly sure that is a 1.5%-1.8% drop in body fat this week! Ive learnt my scales are very inacurate. I got a different reading each time i used them today while the three at my gf's house gave around the same reading. So i took the average of those.
With my pulled back i had a rest day today and concerntrated on diet. I'll start out with cardio tomorrow with weights in the evening if i survive the morning. I'll be changing my routine again to work around by back. I'll be doing something similar to ben pakulski's mi40 program and working on time under tension with moderate weight.
10-01-2012, 12:57 PM
10-02-2012, 07:18 PM
Just got a tub of alphamine, can't wait to try it. Just read this entire log and you diet is good. I wish I could keep up with that but my diet is a 85%at best. I am trying to figure out the dose schedule for me I workout AM first thing upon waking so I will consider this my fasted workout.
I am really liking forward to see your total bf %loss and after pics.
Good job in here.
10-02-2012, 07:50 PM
Honestly, the alphamine really makes it easy to stick to the strict diet i have been. I would crash (energy wise) horribly if i wasn't on alphamine.
The thing about diet, especially when cutting is that you just improve it every day. Some days will be bad so you just work on improving it from there. I hope your run with alphamine is fun.
10-02-2012, 08:05 PM
Looking at whats left ive only got another few days left in the tub.
I skipped the morning cardio this morning as I only wold have got 3.5 hours of sleep if i had gone to the gym. I stayed in bed to get an extra 90 mins. I only did weights in the evening.
Workout: chest shoulders biceps
All movements are 4010 tempo focusing on time under tension. I also used intensifier techniques ot make the xersise harder. For example on bacnhpress i squeese my hands together when holding the bar to create more torque across my chest.
Incline db press 4x8 26kg each db
Bench press: 4x8 60kg
db press fly: 4x8 18 kg each
Db fly: 4x8 12 kg each
seated (no back) barbell shoulder press: 3x8 40kg (i didn't want to risk hurting by back, so i just kept these light)
Side laterals(8kg)>standing ez bar curls (25kg): 4x8
Cable upright rows(25kg)>cable curls (17kg) 4x8
sider curls (15kg) > front lateral raises (6kg each)
170g baked beans (sauce washed off)
2 handfuls of baby spinach
2 scoops whey
170g baked beans (sauce washed off)
2 handfuls of baby spinach
2 scoops whey in 200g egg white
1scoop bcaas (postworkout)
2 chicken breasts
1 light wrap (15g carbs)
2 handfuls of spinach
3 forkfulls of noodles
1 scoops whey+ 1 scoop casine
Ive started to get cuts! i had bicep cuts (while pumped) striations on my shoulders and veins comming out of my shoulders and chest. Im starting to shape up. Cant wait to have this stuff un pumped.
The plan for tomorrow is cardio and weights fasted in the morning.
10-03-2012, 02:59 AM
It was quite a large workout today:- Perhaps too big for a fasted cutting workout but i enjoyed it none the less. I'm pretty flat now however.
Im still sticking to a time under tension protocol this week to make sure i dont lift to heavy with my aggravated back. However it feels fairly good at this point so i may introduce some light lower back work in by ab routine tomorrow.
Wide grip pull up: 5 sets of 10 (this was the only thing i did not to time under tension on. Everything from now on used a 4 second negative and 1 second explosive upwards movement: adding up to a 40 second set with 40 seconds rest.
Seated rows: 4 sets of 8 with quadruple dropset on last set
Wide grip lat pulldown: 4 sets of 8 reps with quadruple dropset on last. I also used an intensifer on this exersise where i pulled my hands away from each other on the negative
Hammer streangth row: 4 sets of 8: double dropset on last.
Close grip lat pulldown: 4 sets of 8 with quadruple dropset on last. Used the same intensifier as wide grip pulldown
Dumbell pullovers: 3 sets of 8
Dips: 4 sets of 8
Overhead Tri extensions>diamond pushups: 4 sets of 8>5/6 pushups
Cable pushdowns: 3 sets of 8
Cable kickbacks: 1 set of 15
20 mins on treadmill with incline just below max. I'll head back tonight after i film a uni project to do more cardio.
Workout 2: 10pm
35 mins of treadmil.
Ive only had 1 meal so far:
2 scoops whey
370g baked beans
1 can of chicken
370g baked beans
1 can of chicken
150g lean ground beef.
2 muscle milk rtd's
Training fasted, i thought i looked flat today. Thats the nature of it i guess. I also believe i may have an ear infection. I'm rather tired and my ear wont stop throbbing. Hopefully it clears up but i may have to do get some antibiotics. On a positive note i think i can vaguely my serratus when i flex...or it could be ribs....im not to sure :P
10-03-2012, 09:27 PM
10-04-2012, 07:05 PM
10-05-2012, 02:17 AM
Today was leg day again using the a 4010 tempo with 40 seocnd breaks between sets. It left me feeling pretty rough.
Legpress: 4 sets of 8 (Intensified by putting pushing legs/feet outwards to create more tension across quads)
Squats: 4 sets of 8 (Intensified by putting pushing legs/feet outwards to create more tension across quads)
Walking lunges: 4 sets of 16
Seated Hamstring curls: 4 sets of 8
Leg extension: 4 sets of 8
Standing calf raise: 4 sets of 15
Seated calf press: 4 sets of 15
Seated calf raise: 4 sets of 10
V ups:4 sets -failure
decline kettle ball situps: 4 sets failure
Hanging Leg raises (hang from chinup bar and bring legs to elbows: 4 sets-failure.
I was too stuffed to do cardio. I tried but could barley move
I was feeling pretty bad after this workout and had my first cheatmeal. It wasnt too bad. It was a lean chicken breast burger with a few fries. **** it tasted sooooo gooood. I washed it down with a protein shake
1 chicken breast, 1 chicken wing, 2 chicken thighs (roasted) with baked beans (no sauce) and vegetables
400g chobani greek yoghurt with 2 hand fulls of frozen berries +1 scoop of caseine protein & stevia.
Absolutly stuffed. Lol. I will need a deload week soon.
10-05-2012, 02:22 AM
I did a quick cardio session today to make up for yesterday. 45 mins on treadmill: 512 calories.
I have one scoop left of alphamine and then this run is done! It lasted exactly 28 days. I thought id have some powder left at this point but i must of taken a few heaped scoops once or twice.
I do plan to run a second tub of alphamine and add in some goodies of my own. Does anyone want me to keep logging?
I may also have to take a deload week (i wont start alphamine tub 2 in this week) coz i'm feeling pretty stuffed.
Also, I'll post progress pics soon. Do you want carb depleted pics or pics after a carb up?
10-05-2012, 10:02 AM
10-08-2012, 01:34 AM
Final Pictures and review
Alright so here is the final pictures and review. It doesn't look like too many people are so i probably wont bother logging the next tub. I was going to run it with Ostarine.
I'll list the before pics again followed by the final pics. I guess this marks about the halfway mark of my cut. I think i was looking a little leaner last week. Ive been run down this week and eating slightly more. A lot of my fat loss came from my legs too which isnt noticeable in the pics. One of the after pics is slightly blury. I was having trouble and shaking a bit. In the end i decided not to really flex.
Taste: 10/10. While taste doesn't neccessarily stop me from taking a product, it is definatly important. Alphamine does not fail here and sits at the top of my list of best tasting suppliments. 10/10
Effectivenes 8.5/10 As a fat burner, i dont know how much fat it actually burnt, and how much of it came from diet. I lost about 3.5-4kg (7.7-8.8 pounds) while taking alphamine which is good for a month witha very strict diet. While I am not sure how much fat it actually burnt, alphamine helped me keep going and going and going and going.....and i never really felt tired while on it. This is where i found that alphamine shined. I did tend to crash though (big time) and it was essential i had a dose on hand for if i did. I also ended up with some achne on my back. This is why it lost some marks.
Another thing, which does not gain or loose it any marks, it did elevate my heart rate by 20-30 bpm while doing low intensity cardio(walking incline treadmil).The boost ranged from 150bpm (without) to 175-180ish) This is somthing people should be aware of I believe. I would not recomend doing HIIT on this.
Appetite suppression: 10/10. Second to none (in my experience). I dont know what else to say here
Streangth: 10/10. I wasnt expecting to gain streangth while taking alphamine, but, i didnt loose any to a noticable extent.
Mood: 9/10. Alphamine always put me in a good mood. Period. This was great, as when cutting im normally grumpy and moody and have a short temper. Not this time One day i even bought my girlfriend a designer handbag just because I was feeling so good. My wallet wasn't too pleased with this decision-haha. However, when i crashed it was another story. So i deducted a mark here.
Thermo effect: 10/10. After cardio id leave covered head to toe in sweat every time. Id sweat sitting still at work.
While i cant prove that alphamine helped me burn fat, i certainly know it made the job a lot easier under intense workouts and low calory diet. It was one of the more enjoyable suppliements ive taken to date and i will continue to purchase it for each cut from now on.
I must thank PES for giving me this chance. Ive enjoyed every second.
10-08-2012, 03:49 AM
Abs are comin up man. Good stuff.
I'm doin my run of alphamine,ostanish,aav2,erase soon
D-pol and triazole as PCT.
Gonna be fun man...well done bruv.
...::: Olympus Labs Athlete & Representative :::...Crossfit - DEMIGOD -
10-08-2012, 05:25 AM
Thanks man, I'm pleased for a months work. I can see the difference between my chest in one of the shots. I swear last week my chest had a line of separation though, and i the abs were showing a bit more. I always find I rebound a bit after stopping something though. The same thin happened last year after i stopped erase. I'm going to try take this week to recharge and let the osta kick in, then get back to it with the alphamine next week. I'll run osta for 6 weeks, with a tub of alphamine followed by anabeta erase and DAA afterwards.
I hope you enjoy your run. PM me if you want to chat about how things are going.
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