Double Dose Alpha Mass/5-Alpha/Joint Fixx MASS RECOMP.

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  1. Killed Delts/Tri's today

    Laterals: 10 x 40, 30 15 x 20, 25 x 15, 27.5 x 15, 30 x 15,15 + Triple drop
    Incline Laterals: 20 x 15,15,15,15
    Pec Deck Rear Delt: 80/60/40 x 3 sets, double drop each set.
    Reverse Grip Pushdowns: 50 x 12, 60 x 8, 65 x 8,8,8
    Tricep Dips: -4 x 8,8,5,5,5 good control felt really good
    Reverse Grip Lying Extensions: 40 x 20, 55 x 16, 60 x 10 (this feels soooo much better on my elbows, 100% better)
    Stretch: 7.5lb x 30 seconds

    Weight was 228.2Lbs

    I seem to be holding weight but getting stronger and leaner. Definitely feel bigger and leaner!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me


  2. Chest/Bi's. Weight - 227Lbs
    Inc Cable Fly Warmup: 40 x 15,12,10
    Inc DB Press: 65 x 8,7,6,5
    Slight Decline Smith: 195 x 5,4. 155 x 5. 125 x 8+Int, 105 x 8+Int
    Rvs Grip Incline Smith: 90 x 8,7 + 1 drop, 70 x 8, 50 x 16
    Pec Deck: 80 x 30,20,10
    X-Body Hammer Curls: 40 x 8, 35 x 8, 30 x 8 + Drop
    Rope Hammer Curl: 60 x 21, 70 x 20,20, 80 x 15
    Concentration Curl: 30 x 8, 6 + 4 Negatives
    Standing DB Curls: 35 x 6,6,6
    Spider Curls: 27.5 x 12,10,8
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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  3. Back. 228.4Lbs
    EZ Bar Yates' Row + Dead lift partials: 195 x 7/5,6/6,6/5,6/6, 155 x 5/8
    Meadows' Row: 50 x 5,8+3 R/P, 8,13
    Close Grip Neutral Chin: 8,7,6,6,4+3 Negatives
    Hammer Low Row: 90 x 10,8,10,10
    W Bar Pulldown Leaning 1 Side then both: 80 x 7 per side + 10 x 3 sets

    In 4 days i have added 3 overall pull ups even 1lb heavier, I am also able to get my chest almost all the way up to the bar. I like to pull to my lower chest to make it even more difficult/more back isolation. PR's all across everything except Meadow row and w bar pulldown, Making great progress.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  4. Trained Back today, actually gonna cut my volume down for the next week or so and see how my strength gains/size gains react. Have hit a bunch of pr's recently and i'm gonna deload by cutting my volume in half or more with same weight.

    EZ Yates' Row: 205 x 6,5 + Deadlift/Shrug combo
    T-Bar Row: 75 x 10,12,12
    Chin Ups: 6,6,6,6,6 Lost 2 reps, probably from going heavier on Yates' row.
    Hammer Low Row: Epic as hell moved up to 145lbs per side for 2 sets of 6 reps, almost a 30lb PR
    W-Bar Pull Down: 100 x 12,12,10

    Weight is up to 229.2Lbs, cut some carbs out today and will for the next few days. Just want to see if i can lean out a little better while gaining some quality size before this is over. So far mission accomplished!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  5. Delts/Tri's 3/29/13, Starting low volume super-compensation phase. Weight - 228.6Lbs
    High Incline Laterals: 25 x 20,20 PR's
    Low Incline Laterals: 25 x 20,20 PR's
    Rvs Grip Pushdowns: 70 x 15, 80 x 8 PR's
    Tricep Dips: -4 x 8, 6 BW x 6 PR's
    Rvs Grip Lying Extensions: 60 x 20, 80 x 15 PR's

    Goals achieved for this session, i plan to build up my over all volume over the course of 4-6 weeks. Once i get up to 20 set overall volume for a body part and stop seeing strength gains i will drop back down to 2 sets per exercise or around 6-10 sets. Say i start the low volume approach with 50lbs on an exercise, i want to stay at low volume until i stop gaining reps which then i will add 1-2 more sets with the same weight, adding overall volume which should help stimulate even more hypertrophy. The goal will be to use a heavier weight at the beginning of each cycle. At points i will utilize partials and other techniques as well to see if i can bust through any plateaus.

    Legs 3/30/13 Weight - 228Lbs
    Squat: 185 x 8, 205 x 8, 225 x 5 PR's, 135 x 10
    Lying Leg Curl: 200 x 14,8 PR's
    Leg Press: 5p x 15,10,8 PR's
    Hack Squat: 2p x 20, 3p x 20,15 PR's, 1p x XReps to failure
    Knee Ups: 30 x 15,15,10 PR's
    Standing Calve Raise: 110 x 10,10 + BW
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  6. 4/1/13 - Chest/Bi's - Weight: 224.8Lbs - Low Volume - High Intensity - Sets done slow and controlled
    Inc. DB Press: 85 x 5,4 PR's 75 x 5
    Slight Dec Smith Press: 205 x 3, 225 x 3, 255 x 2 + Drop, PR's & Really slow negatives.
    Machine Inc. Press: 150 x 6, 170 x 5, 190 x 5, 150 x 5 PR's
    Rope Hammer Curls: 110 x 6,10 + Partials PR's
    Concentration Curl: 42.5 x 5, 45 x 3 + 2 Negatives, PR's
    Standing Curls: 45 x 6,4 PR's
    Spider Curls: 30 x 12, 25 x 10
    Guillotine Curls *To neck with arm across throat, crazy contraction* 40 x 8,6 PR's

    Next session i want to use the same weight and try to get a few more reps. Felt really good today, 85's on incline was a good PR. Next session i am going to use my dumbbell hooks so i can spare some energy from cleaning them up to the start position.

    Weight is down due to 2 low carb days, Today they will be under 150. Gonna ramp them up to friday then cut them back out for the weekend.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  7. 4/4/13 Legs - 226.2Lbs
    Leg Press: 6p x 8, 6p25Lb x 8, 7p x 8,5 + Triple drop/partials
    Leg Curl: 200 x 15,10,6 Superset with Hyper Ext/Hips off pad: 12,12,10
    Knee Ups: 30 x 12, 40 x 12, 50 x 8
    Hack Squat: 3p x 20,20,15 + Twin drop
    Calve Circuit: Standing 110 x 10 + Donkey 140 x 20 + BW
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  8. Strength is up a lot, i've been eating really clean and i'm up 1lb now. Getting lots of compliments as well, so far so good!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  9. My new Diet layout:
    Meal 1: 6 eggs 3 whole/3 whites and 1/2 cup oatmeal
    At work Snack: Fiber bar with aminos
    Meal 2: 2 - 95/5 turkey burger with 1 can of pea's
    Meal 3/Post workout shake: 70 grams whey isolate/40-50 simple carbs
    Meal 4: 2 - 95/5 Turkey burger with 4 slices whole grain high fiber bread
    Meal 5: 6 eggs 3 whole/3 whites with 1 slice of swiss cheese or peas

    Around 280g Protein, almost all carbs from Veggies and high fiber bread. Right around 100 grams of fat and 200 grams carbs. About 3k calories.

    Started this setup 2 days ago and i already see improvements, i can actually see my brachiallis again. Holding fat on my love handle area/chest/back of arm by triceps. Once that's removed then i'll be able to evaluate where i am. Have made great improvements since the start of this log and i plan to continue so.

    Trained chest/bi's today at a bodyweight of 226.2Lbs
    Inc. DB Press: 80 x 10,6 PR's
    Slight Dec. Smith Press: 205 x 14,6 + Drop PR's
    Inc. Machine Press: 170 x 12, 6 + Drop
    Rope Hammer/Reverse Curl: 110 x 22,20 PR's
    Concentration Curl Superset standing curl: 37.5 x 12 + 6, 8 + 3 PR's
    Spider Curl Superset Guillotine curl: 30 x 14 + 35 x 12, 30 x 10 + 40 x 8

    Epic workout today, i think with my established frequency of every 4 days, 2 intense sets and about 3 exercises are all i need for chest.
    Left with an insane pump.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  10. Back - BW - 227.2Lbs - Used a new technique on dumbbell rows pulling really far back with not a lot of bend in the arm.
    Inc. DB Row- 75 x 15,12 65 x 18
    CG Chin middle ROM: BW x 10,8,6 + Supersetted with Cable rows 90 x 15
    Hammer Low Row: 135 x 15, 8 + Supersetted with Hammer High Row: 1p25 x 15
    W-Bar Pulldown Leaning Forward: 90 x 15,12
    Lat Stretch Pulldown: 140 x 10,10 + Stretch
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
    •   
       


  11. Delts & Tri's. Weight - 224.4Lbs
    1 Arm Side Row: 35 x 25,23
    High Incline Laterals: 25 x 24,24
    Rope Rear Delt Row: 40 x 25,20,15,15
    1 Arm Rope Pushdown: 45 x 11,10 Superset with 2 arm rope pushdown with the rope spread apart: 40 x 15,15
    Lying Extensions: 80 x 20
    Incl. Extensions: 40 x 15 (Elbow bothered me)
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  12. Legs 4/8/13
    Leg Press: 7P x 12 + Partials, 8 + Partials and drop sets
    Leg Curls: 200 x 20 Super set with GHR Partials
    Hack Squats: 3P x 25 Partials, 25
    Unilateral Leg Ext: 45 x 15 Super set with Bilateral Ext: 45 x 15
    Knee Ups: 40 x 12,10
    Calve giant set: Standing/Donkey/Bodyweight: 110 x 10/140 x 12/BW x 15

    I'm almost all done with this cycle and i'm pretty happy with the results!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  13. Hey guys quick update, i finished Alpha Mass completely and now i just have a few days left of 5alpha test. Since stopping Alphamass i have dried out a little bit and my weight is steady around 225Lbs. I have made considerable progress and i definitely am satisfied with how it's gone. Will post after pic's and final review in a few days.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  14. Today marks the last day of this log, i have accomplished my goal of leaning out and building some muscle in the process. I am definitely stronger and my joints feel really good. Final review and pic's will be up tomorrow!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  15. Great log!
    ForeRunner Labs
    The Future of Human Performance
    Please LIKE FRL on Facebook


  16. Thanks! I am also down to 224Lbs now
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  17. OKAY WOW, sorry for the long wait on this review. I've had some life complications and issues with my camera but here is my review!

    Alpha Mass/5-Alpha Test:
    I noticed a great increase in aggression as well as libido, there were times my libido was just annoying to say the least. Lost a great amount of fat while on this stack. I saw some good strength gains about 1 week into the cycle, although i didn't gain as much as i anticipated i am greatly satisfied with my results. The most significant thing i noticed was that i really dried out and noticed a lot more lines/cuts. I didn't experience any shutdown on this stack.

    Joint Fixx: THIS IS MY NEW FAVORITE JOINT SUPPORT, i have used glucosamine and other products but this stuff was just soo much better than what i normally use. I'm finishing up my current glucosamine/msm bottle i had left and it pretty much sucks even at 2x dose. EXTREMELY great product you guys have here!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  18. Thanks for the final. Well done on the log man.
    ForeRunner Labs
    The Future of Human Performance
    Please LIKE FRL on Facebook

  

  
 

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