Bulking like a FREAK with 1-ALPHA

[Mack411]

straight killer workout bro!

[Distilled Water]

What's your weight been looking like? More so overall apperence?

[mattys4]

What's your weight been looking like? More so overall apperence?

Weight was at 205 even yesterday, ill put soe pics up soon. Still semi lean the cruise certainly didnt help physique wise

[DreamWeaver]

Yah the 24 hour buffet sounded dangerous...

[Distilled Water]

Yah the 24 hour buffet sounded glorious...

Fixed it for ya ^^^ ;-)

[mattys4]

Yah the 24 hour buffet sounded dangerous...

Fixed it for ya ^^^ ;-)

ya it was out of control I went there with the best intentions and didnt even last an hour before I was at the deset table LOL. Back on track though this week now that Im home and settled.

[mattys4]

Yah the 24 hour buffet sounded dangerous...

Fixed it for ya ^^^ ;-)

ya it was out of control I went there with the best intentions and didnt even last an hour before I was at the deset table LOL. Back on track though this week now that Im home and settled.

[bmftisftw]

Weight was at 205 even yesterday, ill put soe pics up soon. Still semi lean the cruise certainly didnt help physique wise

What cruise did you go on

[mattys4]

What cruise did you go on

from port canaveral into the bahamas, (half moon cay, nassau, freeport) 5 nights

Going to start doing a type of 5x5 for my major lifts just to have some type of structure and be able to monitor my strength

squats
135x10 2 sets
225x10 2 sets
245 5 sets of 5

good mornings (need to work on these)
135x6 3 sets

leg extensions
3 sets of 20

calf raises
4 sets of 15

NOTES
* in and out like 45 minutes
* intensity was crazy this morning
* day 10 PCT

[bmftisftw]

from port canaveral into the bahamas, (half moon cay, nassau, freeport) 5 nights

Going to start doing a type of 5x5 for my major lifts just to have some type of structure and be able to monitor my strength

squats
135x10 2 sets
225x10 2 sets
245 5 sets of 5

good mornings (need to work on these)
135x6 3 sets

leg extensions
3 sets of 20

calf raises
4 sets of 15

NOTES
* in and out like 45 minutes
* intensity was crazy this morning
* day 10 PCT

Ahh i just got back from a 7 day one from Miami to st maarten to st Thomas to nassau then back


Also nice leg day brother

[mattys4]

Ahh i just got back from a 7 day one from Miami to st maarten to st Thomas to nassau then back


Also nice leg day brother

thanks man... ya cruises are a good time my wife and I dont drink so they are pretty cheap LOL.

flat bench
135x10 2 sets
185x10 2 sets
225x10
235 5 sets of 5

db incline
80sx10
90sx10
100sx8

hs incline
4 plates x10
6 plates x 10
6plates x7>>>>4x8>>>>2x12

cable flys 3 sets of 15

vbar pressdowns 3 sets
french press 3 sets
decline extensions 3 sets

all tricep work was supersetted with calf stuff

NOTES
*weighed in 206.2
* had to really push through the workout today
* legs are sore as $H!T from yesterday

[PalmFist]

Checked with ups. You should get it by this Thursday - Friday

[DreamWeaver]

Cool

[edje007]

Checked with ups. You should get it by this Thursday - Friday

Santa does exist....

[mattys4]

Checked with ups. You should get it by this Thursday - Friday

Thanks brother im psyched

[mattys4]

Finally moving out of the inlaws!!!! this was a tough two months living here Im pumped new place is sick

[mattys4]

good workouts the past few days the intensity is coming back

yesterdays workout
wide pullups 15,112,10,8,8
bent rows 135x15 185x12 205x10 225x8 225x6
db rows 100x12 3 sets
pulldowns 3 sets
bis....various stuff

1 hr total

todays

face pulls 5 sets
lateral raises 5 sets up to 40s
barbell press 5x5 at 155 and 135x22.....just cant seem to get 25 LOL
front raises 5 sets
shrugs 5 sets

Notes
* definitly looking leaner since vacation and start of PCT
* calories about the same ~3700
* strength is coming back

[Distilled Water]

Finally moving out of the inlaws!!!! this was a tough two months living here Im pumped new place is sick

I feel you man, after my mom got sick I've been living with her for the past 2 months with her in and out of work. She's doing well now and, I love my mom & all but it'll be nice to be back on my own next month lol

You get a house or apt?

[DreamWeaver]

Finally moving out of the inlaws!!!! this was a tough two months living here Im pumped new place is sick

Man I would be ready to kill someone

[mattys4]

murdered a led workout

deadlifts

135x10 2 sets 1 set traditional 1 set sumo
225x10 2 sets same 1 and 1
315x10 2 sets same 1 and 1
335x5 5 sets of 5

leg press
10 sets of 10 with 12 plates

NOTES
* under 1 hr
* sick leg pump
* recovery between sets is awesome right now