Cut Like Iron - with Ironflex Supplements Alpha-90
- 08-14-2013, 06:11 PM
Here's yesterday's workout, short and sweet but man does it hurt.
Single Leg Squat
4 x 20 (each leg)
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.
- 08-14-2013, 06:35 PM
08-15-2013, 01:59 PM
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
08-15-2013, 02:12 PM
08-15-2013, 07:24 PM
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!
08-15-2013, 08:54 PM
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.
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.
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.
08-15-2013, 09:06 PM
With shoulder pain you still put in work.
I like how you are meticulous with weighing and tracking fluid intake. Nice update
Body Performance Solutions Rep
08-15-2013, 10:28 PM
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
Use Kleen10 for a 10% discount
08-16-2013, 12:58 AM
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..
08-16-2013, 09:22 AM
08-16-2013, 03:34 PM
08-18-2013, 01:58 AM
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.
08-18-2013, 10:53 AM
08-18-2013, 01:08 PM
08-18-2013, 02:36 PM
Here's yesterday's workout
8 x 265, 6 x 395, 5 x 315, 2 x 325, 2 x 335, 2 x 345, 355 fail, 355 fail
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
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.
08-18-2013, 02:43 PM
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.
08-18-2013, 04:32 PM
08-18-2013, 07:31 PM
Yea you can see you've leaned out around your abdomen. Nice work
Body Performance Solutions Rep
08-21-2013, 02:30 PM
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.
08-21-2013, 02:39 PM
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..
08-21-2013, 03:41 PM
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.
08-23-2013, 01:36 PM
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)
10 x 135, 8 x 185, 3 x 225, 2 x 235, 2 x 235, 3 x 225, 6 x 205
10 x 225, 10 x 245, 8 x 285, 8 x 295, 8 x 305, 6 x 315
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.
08-23-2013, 02:38 PM
08-24-2013, 10:21 AM
Body Performance Solutions Rep
08-27-2013, 08:48 PM
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.
08-27-2013, 11:29 PM
08-28-2013, 12:46 AM
08-28-2013, 04:46 PM
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.
08-28-2013, 04:52 PM
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.
08-28-2013, 07:09 PM
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