Cut Like Iron - with Ironflex Supplements Alpha-90

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  1. Here's yesterday's workout, short and sweet but man does it hurt.

    Single Leg Squat
    4 x 20 (each leg)

    Front Squat
    12 x 135, 8 x 165, 8 x 175, 8 x 185, 8 x 195, 4 x 205

    Kettlebell Clean and Press
    5 x 15 (each arm) (35lb bell)

    Standing Calf raises
    4 x 20
    Ab roller superset with pushups
    15 minutes bike

    Didn't weight myself, but will get one in today or tomorrow most likely. Single leg squats are coming along, just started doing them so I obviously don't go down all the way and I fall over a lot. Holy crap though they work hard, and it's a great pre-exhaust for front squats. Hence why numbers there are low haha.


  2. It looks like you are about 6 days in, feeling anything from Alpha 90 yet?
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  3. I'm going to update that today after my workout, wanted to wait a week to get an accurate account of my thoughts so far. But short answer: yes

  4. Quote Originally Posted by Rhadam View Post
    I'm going to update that today after my workout, wanted to wait a week to get an accurate account of my thoughts so far. But short answer: yes
    Thanks for the teaser!! LOL

  5. Can't wait for the update, may be running this in a month. Can't decide what I want to run next O_O. Looking large brotha!
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  6. Cool story: called in to work early so this will be a super short update. Woke up with some right delt pain, still felt weird walking in to the gym. Loosened it up as best I could but something just felt wrong. Didn't go as hard as I could today and unfortunately I had to do lifts that really stressed my shoulder. Oh well, made it work, got in a good workout regardless.

    Workout:

    Incline BB Bench
    185 x 6, 205 x 6, 215 x 6, 215 x 5, 225 x 4, 215 x 5

    Decline BB Bench
    185 x 8, 195 x 6, 205 x 6, 205 x 6, 215 x 5, 205 x 6

    Standing BB Military Press (strict)
    135 x 10, 145 x 6, 155 x 4, 155 x 3, 145 x 4

    Tricep Dual Rope Pulldown
    4 sets 12 reps, light weight (shoulder ouch =/)

    Standing Cable Curl
    4 sets, 12 reps, 40lbs each arm.

    Hanging Leg Raises
    4 sets max reps; superset with pushups 15 reps

    15 min max incline treadmill 3.6 speed.

    Weight: 198.8

    Alpha 90 Thoughts
    As of this first week there are a few things quite apparent: increase in strength, slight increase in vascularity, increase in fullness, muscle retention while drop in weight (roughly 4 lbs). Now consider the fullness increase while also losing weight after only 7 days of being "on." That's a great sign right there. I keep strict track of my fluid intake and weigh myself at the same points each time. I try to be as scientific as I can about this. I'm at roughly a 500 cal deficit per day, and only do 15-20 minutes of LISS cardio 3-4x a week. For my money, these are great signs after only one week.

  7. With shoulder pain you still put in work.

    I like how you are meticulous with weighing and tracking fluid intake. Nice update
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  8. In to see what the Alpha is about. Not sure I will mess with it but curious. So tell me what are the weaknesses you are working on?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  9. I love the fact that your cutting with alpha 90. Most people use it to bulk, I never bulk so I like what I'm seeing so far.. Losing 4 lbs in the first week is awesome..

  10. Down 4lbs? Not too shabby, not too shabby at all.

  11. Quote Originally Posted by tyga tyga View Post
    With shoulder pain you still put in work.

    I like how you are meticulous with weighing and tracking fluid intake. Nice update
    Ya and unfortunately I woke up with some more shoulder pain and pain in the elbow of said shoulder. Shall see what happens today, going to hop on some cissus immediately. As I drink all my water out of a 20oz shaker bottle I've made it easy to track fluids. I just count how many times I re-fill it

    Quote Originally Posted by MrKleen73 View Post
    In to see what the Alpha is about. Not sure I will mess with it but curious. So tell me what are the weaknesses you are working on?
    Currently my focus is legs and back. I deadlift 2-3x a week, squat 2x a week, and hit back pretty hard with supersets and just overall high volume work. You'll notice things like arms I rarely isolate.

    Quote Originally Posted by bcazo View Post
    I love the fact that your cutting with alpha 90. Most people use it to bulk, I never bulk so I like what I'm seeing so far.. Losing 4 lbs in the first week is awesome..
    Thanks man, seemed like a cool log to run and an interesting product to do it with. Needless to say i'm pretty surprised at the 4lb drop in weight. I actually thought I would maintain the first week as the Alpha One would offset the caloric deficit and cardio. Really interested to see what happens this second week.

    Quote Originally Posted by jwa254 View Post
    Down 4lbs? Not too shabby, not too shabby at all.
    No complaints here

  12. No workout yesterday, woke up in almost full body pain. Had a long work-day too so didn't want to push it. Had a great workout today which i'll update later tonight. Snapped a couple 1 week progress pics too and i'm happy.

  13. Quote Originally Posted by Rhadam View Post
    No workout yesterday, woke up in almost full body pain. Had a long work-day too so didn't want to push it. Had a great workout today which i'll update later tonight. Snapped a couple 1 week progress pics too and i'm happy.
    Impatiently waiting for pics!!l lol

  14. pics pics pics!

  15. Here's yesterday's workout

    Bodyweight Squats
    50

    Sumo Deadlift
    8 x 265, 6 x 395, 5 x 315, 2 x 325, 2 x 335, 2 x 345, 355 fail, 355 fail

    Leg Press
    4 sets, 8-12 reps (don't keep track really just go as heavy as I can. typically 5-7 plates at this point)

    Incline BB Press
    12 x 135, 12 x 155, 10 x 175, 10 x 185

    DB side lat raise superset Bent over rear lat raise
    4 sets, 8-10 reps

    Kettelbell swings superset Kettelbell clean and press
    4 sets, 8-10 reps each arm

    Thoughts:
    Was not happy failing twice on 355lbs sumo but whatever. I rarely do sumo DL but I thought i'd be able to go heavier. Overall, I have seen my strength take a small spike upwards which I'll attribute to the Alpha One. It's definitely not diet based haha. Felt pretty good after spending the day before wondering if something was wrong, I was literally in that much pain. One weird thing going on is that since 2 days ago I've been having body odor issues, specifically in arm pits. Now, this is something I've never had an issue with. But as of now if I perspire my body odor is horrendous. I can't say whether this is Alpha One related as correlation does not always equal causation, but I don't know what else it would be since I keep most things in my life the same.

  16. Not the best pics in the world but snapped these after the workout, no real pump here. Potato camera and shaky hands but whatever. Currently sitting at 197.2 which is around another pound down. To me I've noticed the stomach leaning out the most with some more upper abdominal definition. But fullness is still holding which is awesome.

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  17. Quote Originally Posted by Rhadam View Post
    Not the best pics in the world but snapped these after the workout, no real pump here. Potato camera and shaky hands but whatever. Currently sitting at 197.2 which is around another pound down. To me I've noticed the stomach leaning out the most with some more upper abdominal definition. But fullness is still holding which is awesome.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=87 219"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=87 220"/>
    Abs are definitely leaning out! Chest seems fuller as well, great work my man

  18. Yea you can see you've leaned out around your abdomen. Nice work
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  19. Chit has been crazy around here, practically no time to do anything online. I'll update with yesterday's workout and a couple thoughts, then off to take care of business. School starts in a couple days, work has me working 6 days a week, friends trying to get me to drink (i'm resisting ), such is life haha.

    Bent Over BB Row (strict form, 90 degree)
    12 x 135, 7 x 155, 6 x 175, 5 x 185, 5 x 195, 5 x 195

    Lat Pulldown superset (wide grip + narrow underhand grip)
    4 sets each, 10-12 reps each grip

    Seated Military DB Press
    8 x 70, 6 x 75, 6 x 80, 6 x 85, 6 x 90

    Leaning cable side raise
    4 sets, 10-12 reps, 20lbs or less. focus on form, muscle connection

    Dips + Hanging Leg Raise
    superset, 10-12 reps each

    Ab Roller + pushups
    Max reps on roller, 10-15 reps pushups, 4 sets

    No cardio yesterday as I was crunched on time. I weighed in at 199.1 and I was even short on water by about 60oz at that point. Was a weird day. I attribute the weight gain to a reefed I had the day before where I was hurting so I took in a bit more P/CHO/F, especially carbs haha. The body needed it, and I woke up feeling good and had a great workout.
    Thoughts on Alpha One - still having some odor issues, acne has definitely increased in the past 3-4 days, but on the plus side i'm feeling stronger as well as looking nice and lean in my core and my arms seemed to have lost a tick of fat. Bicep, both flexed and unflexed, is looking more defined.

  20. I know a lot of guys are getting back into school.. I'm liking the BB bent rows at 195x5 good work there.. If I remember correctly your close to the weight you started, if so sounds like a nice recomp going on here..

  21. Quote Originally Posted by bcazo View Post
    I know a lot of guys are getting back into school.. I'm liking the BB bent rows at 195x5 good work there.. If I remember correctly your close to the weight you started, if so sounds like a nice recomp going on here..
    Ya it's been a pain in the ass as i'm in a whole new school and area of CA. Trying to learn best way to get there, buying a road bike to commute, getting books and rail pass, etc etc etc. Not to mention working 5-6 8 hour shifts a week.

    I love bb rows, and I can turn it in to a pendalay row on the last rep or 2 to get them out. As far as weight goes i'm surprised at where i'm at now considering the noticeable increase in leanness. So far it's been a perfect recomp.

  22. Completely destroyed myself lifting yesterday. Work was so chitty. I woke up feeling like I got hit by a truck. Going to re-feed again today and see if i'll lift at all. Upperbody seems good to go but I don't want to compound any issues I may have with recovery.

    Single Leg Squat
    3 x 10 (each leg)

    Front Squat
    10 x 135, 8 x 185, 3 x 225, 2 x 235, 2 x 235, 3 x 225, 6 x 205

    Sumo Deadlift
    10 x 225, 10 x 245, 8 x 285, 8 x 295, 8 x 305, 6 x 315

    Arm superset
    4 x 12

    Seated Leg Extension (quad)
    4 x 12-15

    Superset of Kettelbell swings, lying leg raises, and pushups

    No cardio needed, I was already pretty low on cals and that workout just exhausted me. Was pretty happy with strength on my squat and deadlift. Can definitely notice just "feeling" stronger when I do compound lifts. I probably went a bit too hard considering the type of split I do, but I was feeling good and just kept pushing. Weighed in at 198.7 which is what I thought I would, the weight gain the other day was from the re-feed just as I thought.

  23. Quote Originally Posted by Rhadam View Post
    Completely destroyed myself lifting yesterday. Work was so chitty. I woke up feeling like I got hit by a truck. Going to re-feed again today and see if i'll lift at all. Upperbody seems good to go but I don't want to compound any issues I may have with recovery.

    Single Leg Squat
    3 x 10 (each leg)

    Front Squat
    10 x 135, 8 x 185, 3 x 225, 2 x 235, 2 x 235, 3 x 225, 6 x 205

    Sumo Deadlift
    10 x 225, 10 x 245, 8 x 285, 8 x 295, 8 x 305, 6 x 315

    Arm superset
    4 x 12

    Seated Leg Extension (quad)
    4 x 12-15

    Superset of Kettelbell swings, lying leg raises, and pushups

    No cardio needed, I was already pretty low on cals and that workout just exhausted me. Was pretty happy with strength on my squat and deadlift. Can definitely notice just "feeling" stronger when I do compound lifts. I probably went a bit too hard considering the type of split I do, but I was feeling good and just kept pushing. Weighed in at 198.7 which is what I thought I would, the weight gain the other day was from the re-feed just as I thought.
    Absolutely no need for cardio after that workout.. I love the way this cycle is going for you, exactly the way I would run it for my personal goals...

  24. Quote Originally Posted by Rhadam View Post
    Completely destroyed myself lifting yesterday. Work was so chitty. I woke up feeling like I got hit by a truck. Going to re-feed again today and see if i'll lift at all. Upperbody seems good to go but I don't want to compound any issues I may have with recovery.

    Single Leg Squat
    3 x 10 (each leg)

    Front Squat
    10 x 135, 8 x 185, 3 x 225, 2 x 235, 2 x 235, 3 x 225, 6 x 205

    Sumo Deadlift
    10 x 225, 10 x 245, 8 x 285, 8 x 295, 8 x 305, 6 x 315

    Arm superset
    4 x 12

    Seated Leg Extension (quad)
    4 x 12-15

    Superset of Kettelbell swings, lying leg raises, and pushups

    No cardio needed, I was already pretty low on cals and that workout just exhausted me. Was pretty happy with strength on my squat and deadlift. Can definitely notice just "feeling" stronger when I do compound lifts. I probably went a bit too hard considering the type of split I do, but I was feeling good and just kept pushing. Weighed in at 198.7 which is what I thought I would, the weight gain the other day was from the re-feed just as I thought.
    Your front squats are strong Rhadam. Hopefully after your re-feed the exhuastion will disappear. As for the cardio, on days you run supersets like that I don't see the need. Especially if your in a deficit with calories + your calorie expenditure. Log looks great so far!
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  25. Sorry for a bit of a gap in the posts, had 2 setbacks both from work. Strained a muscle in my core from lifting a keg, I was exhausted from my workout earlier in the day and just lifted it poorly. Then I bruised my right quad somehow and was limping for 2 days. I still got in some upperbody work but nothing worth posting about. Kept cals kind of high for the past couple days I really needed it. Today's workout was fantastic, felt great to be back 100%. Hit a nice Row PR and all-around high intensity lifting.

    As for body comp and such, weighed in at 199.0 today, looking lean however stomach holding some bloat from my diet the past couple days. Been on the go so much I had to resort to some different foods to hit macros lol. Carbs a bit higher than normal. No sides or anything from Alpha-90, feeling good. No lethargy, just some nice consistent strength increases.

    Bent-over BB Row
    8 x 135, 6 x 185, 6 x 195, 5 x 205, 5 x 215, 5 x 225 (PR)

    Superset wide grip and reverse close grip lat pulldown
    4 sets, 8-10 reps each grip

    Arnold DB Press
    4 sets, 10-12 reps, 35lb DBs

    Close Grip Bench
    10 x 135, 10 x 145, 9 x 155, 8 x 145

    Kettelbell Swings superset with Kettelbell clean and press
    4 sets, 8 reps each arm (16 reps per arm per 1 set)

    Finished off with some leg raises until stomach started cramping and the usual pushups.

  26. Quote Originally Posted by Rhadam View Post
    Sorry for a bit of a gap in the posts, had 2 setbacks both from work. Strained a muscle in my core from lifting a keg, I was exhausted from my workout earlier in the day and just lifted it poorly. Then I bruised my right quad somehow and was limping for 2 days. I still got in some upperbody work but nothing worth posting about. Kept cals kind of high for the past couple days I really needed it. Today's workout was fantastic, felt great to be back 100%. Hit a nice Row PR and all-around high intensity lifting.

    As for body comp and such, weighed in at 199.0 today, looking lean however stomach holding some bloat from my diet the past couple days. Been on the go so much I had to resort to some different foods to hit macros lol. Carbs a bit higher than normal. No sides or anything from Alpha-90, feeling good. No lethargy, just some nice consistent strength increases.

    Bent-over BB Row
    8 x 135, 6 x 185, 6 x 195, 5 x 205, 5 x 215, 5 x 225 (PR)

    Superset wide grip and reverse close grip lat pulldown
    4 sets, 8-10 reps each grip

    Arnold DB Press
    4 sets, 10-12 reps, 35lb DBs

    Close Grip Bench
    10 x 135, 10 x 145, 9 x 155, 8 x 145

    Kettelbell Swings superset with Kettelbell clean and press
    4 sets, 8 reps each arm (16 reps per arm per 1 set)

    Finished off with some leg raises until stomach started cramping and the usual pushups.
    Dang son! Look at them rows!

    So you're getting some strength Increases with the alpha 90 (this is obvious, look at them rows!) what about appetite? And muscle fullness?
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  27. ^^^^ this !! Those BB rows are serious!!

  28. Quote Originally Posted by tyga tyga View Post
    Dang son! Look at them rows!

    So you're getting some strength Increases with the alpha 90 (this is obvious, look at them rows!) what about appetite? And muscle fullness?
    Ya I kind of surprised myself, I've pulled 225 once but it was sloppy. Yesterday I pulled 4 times pretty good form kept the 90 degree angle and pendalayed the last rep. One of those things where guys in the gym stopped to look lol.

    So appetite has been pretty huge for me, I keep forgetting to mention this. I've been using iForce Dexaprine as an appetite suppressant when I need it, but man there are times where I feel like gnawing off my arm. Partly due to me not having cut for a while, but definitely part of the Alpha-90 sides. I've mentioned the fullness a few times, and it's still here. Consistently surprised that i'm leaning but staying so full. I'm looking bigger than normal while losing some fat. There's really nothing better you could hope for.

    Quote Originally Posted by bcazo View Post
    ^^^^ this !! Those BB rows are serious!!
    Thanks man. Felt great

  29. I'd like to talk for a second about why I've utilized Sumo Deads the past couple weeks, and will do so again today. I might even go for a fourth week. Whenever I come to plateaus or just road blocks in lifts (as I call them) I always try to sit down and analyze what's going on. I'm not super smart when it comes to kinesiology but I know how to do research which makes up for some base knowledge. My Deadlift has kind of stalled at about 435. Back is rounding, which is to be expected at max effort, but I started to notice some hip flexibility issues and back issues. The obvious answer here was accessory work.

    One of the best things I've ever read about deadlifting was from Dave Tate (I think) when he said don't concentrate on picking up the bar, that will cause you to activate upper back and arms which is bad. Think more of pulling the bar to you while pushing your hips in to it. Your hips and glutes are such a common forgotten element of the deadlift, and probably should be addressed by any intermediate bodybuilder who comes up to a block in their Deads. One of the easiest [implemented] fixed for these issues is to Sumo Dead for a few weeks. Sumo puts pressure on your hips and glutes to activate and pull the weight. You can also really focus on keeping proper back arch and strength, static back strength is a must for deadlifts.

    My hope is that after these 3-4 weeks of Sumo Deads I will be able to pass up 435/445 and keep going for my 500lb DL goal.

  30. I'm loving the results your seeing.. Your slowly talking me into running this soon
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