Jjohn's Alpha Drive XL log

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    Jjohn's Alpha Drive XL log


    I have been selected to run a log on Alpha Drive XL. The log will run 30 days. I will run the log standalone, along with the staples: BCAA's, Multi, Whey, etc...

    Dosing protocol:
    3 caps a day with meals

    Objectives: I will try to do a bit of recomp. as I would like my waist to stay at 33-34". I will go for a meal plan like this:

    Protein Carbs Fat Calories

    550 g. Extra lean turkey 137,5 0 4,9 598
    Brocolli 4,2 9,8 0,5 50
    3 scoops whey 69 4,5 4,5 390
    1 tablespoon olive oil 0 0 14 120
    1 banana 1,3 27 0,4 105
    2 x 2/3 cups oatmeal 20,3 79,5 8,3 467
    500 g. Egg whites 54,5 3,7 0,9 260
    1 Whole wheat bagel 12 56 4 300
    1 cup cottage cheese 28,7 6,1 2,3 163
    2 scoops gatorade 0 58,3 0 208
    Total in grams 327,5 244,9 39,8 2661
    Total in calories 1310 979,6 358,2
    49,23% 36,81% 13,46%

    Note: I will modify the diet soon to replace the bagel with brown rice as soon as my bread is out.

    Stats as of now:
    Weight: 183.4
    Arms: 14 3/4"
    Waist: 34 3/4"
    Chest: 41 1/2"
    Quads: 22 1/2"

    I will update the log everyday. Again, Thanks Bioscience for giving me this opportunity

    Tomorrow will be day 1, let's get it started

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    Best of luck. I'll update my log to include a link to yours.

    :-)
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    Looks good guys...can't wait to see the results.
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    Quote Originally Posted by dagecko
    Looks good guys...can't wait to see the results.
    Same for me I think there will be some good recomp in here. I am starting school, and am still single, so let's push to impress the ladies
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    Lets not forget PICTURES!!!!!!!!!!! jjohn!:bruce1:


    You should also add your height to your stats. So your idea of a re-comp is a lean bulk, cutting cycle? which one is it, and what are your goals exactly besides keeping your waist small ( freakazoid) Instead how about you make those lats grow huge and you will still have a small waist in appearance, YOur not a little girl ya know you are a man! MEN NEED BEEF! lol

    Cmon now make FnF happy!
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    Dont you worry!!! I shall make you proud. I want to gain lean mass and lose about 4-5 pounds of fat along the way if possible
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    Oh and my height is 6 foot 1.
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    DAY 1

    Today was a good workout. It was intense, and I felt good after it.

    I did:
    Wide-grip lat pull downs 100, 120, 120, 100 8-10 reps
    Wide grip behind neck 90, 90, 90, 90 8-10 reps + static
    Machine rows 90, 120, 120, 90 10 reps

    Nothing to report yet for the product. No wonder, it's the 1st day
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    Quote Originally Posted by FitnFirm
    Lets not forget PICTURES!!!!!!!!!!! jjohn!:bruce1:


    You should also add your height to your stats. So your idea of a re-comp is a lean bulk, cutting cycle? which one is it, and what are your goals exactly besides keeping your waist small ( freakazoid) Instead how about you make those lats grow huge and you will still have a small waist in appearance, YOur not a little girl ya know you are a man! MEN NEED BEEF! lol

    Cmon now make FnF happy!
    Pictures? OF COURSE! Glad you reminded me. Will do tonight
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    Ya, they look like they are last minute pictures.. They are Hope You guys will like it
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    Your such a little ham for the camera jjohn

    I can see some size added!!!!!:bb2:
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    DAY 2

    I did some good shoulders today.

    I did:
    SHOULDERS
    Press behind neck 115, 95, 95, 95 8-10 reps
    Dumbell presses 40, 40, 40, 40 8-10 reps
    Lateral raises 12,5 12,5 12,5 12,5 12 reps
    High pulley rope pull to chin 50, 50, 50, 50 8-10 reps

    Nothing particular, except test is still high from restore I just finished two days ago. About two zitz in my face. I am making a lot of eczema now because I am really stressed these days, hell I even have some dry skin under my chin ! but I got the real cortisone cream to make it disapear

    Anyways, everything goes well besides the stress I have to go through.
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    You're 18 bro. Your test is always high
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    Quote Originally Posted by Jayhawkk
    You're 18 bro. Your test is always high
    Yeah, well now it's even higher I was done with that acne thing about a year ago. Now I have to bring my cosmetics at work.
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    DAY 3

    Today was an off day. Nothing to notice yet. I slept a good 12 hours last night, and will try to have some good rest tonight as well. Tomorrow morning, I will try to have a great and intense workout.
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    DAY 4

    I had a great workout this morning. I did triceps and abs.

    TRICEPS
    Close-grip bench press 95, 115, 115, 115 8-10 reps
    Triceps press-downs 60, 60, 60, 60 8-10 reps
    French press 50, 50, 50, 50 8-10 reps
    Rope press-downs 40, 40, 40, 40 8-10 reps

    ABS
    Leg raises 3 x 30 reps
    Side crunches 3 x 30 reps

    Nothing to say is phenomenal as of yet, but I am blasting great workouts all the way, and I am eating right with no cheating yet.
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    DAY 5

    I had a pretty intense and great workout today. I am feeling an increase in appetite and increased definition a little.

    I did:
    BICEPS
    Dumbell curl 25, 35, 35, 30 8 reps
    Incline dumbell curl static all the set 20, 20, 20 8 reps
    Preacher curl Hammer machine 45, 70, 70 6-8 reps
    High pulley double biceps(I dont know how it's called) 15, 15, 15 6-8 reps

    CHEST
    Incline barbell press 115, 135, 135 6-8 reps
    Flat dumbell press 45, 50, 50 6-8 reps
    Machine flys 135, 120, 120 6-8 reps
    Decline dumbell flys 25, 25, 25 8 reps

    I am feeling pretty good today, and I replaced bread with 200g. cooked whole long grain rice, and the cheese by 15 ml. olive oil. Let's rock the house!:bb2:
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    DAY 6

    I did not had time to go to the gym today, but I will go tomorrow morning to shock my legs real bad. I want to really test it out to see the recovery progress using the product.
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    Quote Originally Posted by jjohn
    DAY 6

    I did not had time to go to the gym today, but I will go tomorrow morning to shock my legs real bad. I want to really test it out to see the recovery progress using the product.


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    Nice log, buddy. Keep up the good work. And you better make time for the gym or my fist is going to make time for your face.


    :-)
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    Quote Originally Posted by Rage (SoCal)
    Nice log, buddy. Keep up the good work. And you better make time for the gym or my fist is going to make time for your face.


    :-)
    Don't you worry bro I got it all handled. I still go 5 times a week, and everything is going well. I just come back from gym and it has been great.. I just cannot walk normally right now It's just that I worked 7:15 - 9:15 yesterday, and no, I was not able to get up at 5:00, else I would have burned myself.
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    DAY 7

    Wow. Intense workout, and insane.

    I DID:
    Leg curls: 90, 90, 90 30 reps
    Leg extensions 70, 70, 70 25 reps
    Stiff leg deadlifts 145, 145, 145 15 reps
    Lunges 20, 20, 20 10 reps
    One leg press 90, 70, 70 15 reps
    Calf raises 165, 165, 165 30 reps

    I do this kind of high rep workout once in a while to shock my legs and to push even further!
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    UPDATE: Everyone will be happy to hear that I am bumping the calories to 3700 for the next 14 days. :bb:
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    DAY 8

    Well, I think it kicked in, as libido is skyrocketing. I am noticing a little more hardness on the muscles and a small enhance in vascularity.

    I did:
    SHOULDERS

    Dumbell press 45, 50, 45, 45 8-10 reps
    Front dumbell raises 12,5 , 12,5 , 12,5 , 12,5 12 reps
    Lateral raises dumbell 12,5 , 12,5 , 12,5 , 12,5 12 reps
    Low-pulley lateral raises 10, 10, 10, 10 12 reps
    Barbell shrugs superset with Rear barbell shrugs 3 sets 15-20 reps.

    I am starting to feel a little groggy as of now, but I guess it comes with it
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    Good stuff JJohn. Nice to see you're bumping the cals. EAT BOY, EAT!
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    Quote Originally Posted by Rage (SoCal)
    Good stuff JJohn. Nice to see you're bumping the cals. EAT BOY, EAT!
    Yep, I think everyone will like that decision
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    DAY 9

    This was a so-so workout. I was in a hurry, and had to go train at 5:30 am, I just finished work, so it was a long day.

    I did
    BACK
    T-bar rows 45, 80, 80, 80 8-10 reps
    Dumbell rows 25, 25, 25, 25 8-10 reps
    Wide grip lat pulldowns 120, 120, 120, 120 8-10 reps

    This is all I did today, but the intensity was all there. I am starting to experience better, deeper sleep while on this product. In fact, I got to bed at 8:30 and slept all the way til 5:00, which is decent night's rest. I hope that it will be the same for this night.
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    Here we are for the diet. For now it will be the high calorie part for 14 days, and I alternate like this.

    Last edited by jjohn; 08-19-2006 at 10:37 PM.
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    Here are the stats this morning:
    Weight: 185
    Arms: 14 3/4"
    Waist: 34 3/4"
    Chest: 41 3/4"
    Quads: 22 3/4"

    Wow, I had a great night's sleep. I feel rested, and I even woke up before my alarm
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    DAY 10

    I was waking up this morning a lot rested. I really like the better sleep effects of this product.

    I did:
    TRICEPS
    Close-grip bench 115, 125, 125, 95 8-10 reps
    High pulley presdowns 60, 60, 60, 60 8-10 reps
    Lying dumbell raises 20, 20, 20, 20 8-10 reps
    One-hand alternating reverse grip pushdowns 10, 10, 10, 10 10 reps

    ABS
    High pulley rope crunches 65, 65, 65 20 reps
    Side bent 30, 35, 35, 35 20 reps

    I feel pretty optimistic, and less tired while on this product. I firmly beleive that it can also be helpful for those who work crazy hours, and still find the intensity in the gym (like me) Thumbs up!
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    Jjohn,


    Why dont you have your food seperated into meals? Its just one big blob for the day? If you are really serious about growth you will see that you must put some time into a better laid out meal plan. Do you realize my lifts are very comparable to yours??? and Im a woman of 43 years! That just started training in february of this year....... You need to eat, I think your just putting it out there like that becuase you dont want people asking how your diet is, but I cannot be fooled! I still eat more than you. You must get over your fear of fat if you want to play with the big boys, and I know you do! I want to see good things in your future, so you will have to put up with me!
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    Quote Originally Posted by FitnFirm
    Jjohn,


    Why dont you have your food seperated into meals? Its just one big blob for the day? If you are really serious about growth you will see that you must put some time into a better laid out meal plan. Do you realize my lifts are very comparable to yours??? and Im a woman of 43 years! That just started training in february of this year....... You need to eat, I think your just putting it out there like that becuase you dont want people asking how your diet is, but I cannot be fooled! I still eat more than you. You must get over your fear of fat if you want to play with the big boys, and I know you do! I want to see good things in your future, so you will have to put up with me!

    I do eat this, and here's how I do it

    Meal 1: 1 cup oats 8 egg whites 15 ml. olive oil
    Meal 2: 1 apple 1 scoop whey
    Meal 3:1/3 of the pack of ground meat, 200 g. brown rice
    Meal 4: 1 apple 1 scoop whey
    Meal 5(pre w/o): 1/3 pack ground meat, 200 g. brown rice
    Meal 6(during and post): 1/2 of: 2 scoops gatorade 1 scoop whey, xtend
    Meal 7: 1/3 pack ground meat, brocolli, 1 cup oatmeal, 8 egg whites
    Meal 8: 1 scoop whey, 1 cup cottage.

    50 g. almonds spreaded in the day

    As for the lifts, I am not training for strength and I have had surgeries for hernias and I still have to be careful, so I focus on doing the exercises properly, and in perfect form.
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    DAY 11
    Today is an off day. I feel incredibly rested, and optimistic. I feel very good, and seem to feel leaner, even if I upped the calories. Great, and hopefully, the scale will show some good numbers
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    Am I missing something? Your High Cal day is less than half of my BMR. I know you're smaller, but dang thats some low cals. I got my 110lb 5'2" girlfriend eating 1500kcal a day to maintain dude.
    E-Pharm Nutrition Representative
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    High calorie is 3572 and low is 2550. Is that what you saw? Or just the total of protein cals?
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    Here's a small update on a back picture.



    Oh, and please don't laugh at my boxers. I know they look like diapers on the pic...
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    DAY 12

    I have had a pretty decent workout today. I was full on energy, and ready.

    I did:

    Chest:
    Bench press incline: 145, 165, 155, 165 4-8 reps
    Bench press flat: 145, 145, 155, 155 8-10 reps
    Incline flies: 25, 35, 45, 50 (Wanted me to lift more? )

    Biceps:
    CIRCUIT OF 4 SETS:
    Incline curls 30 8 reps
    Hammer curls 25 8 reps
    Zottmans curls 25 8 reps

    I feel pretty good, and am changing my schedule. Here's what it will be:

    Mon: Chest

    Tues.: Back

    Wednes.: abs, shoulders

    Thurs: Legs

    Friday: Biceps Triceps

    Chest Routine:
    • 4 sets of each of the following exercises for 8-10 reps
    - Incline Barbell Presses
    - Flat Barbell Presses
    - Decline Barbell Presses
    - High Cable Crossovers
    Back Routine:
    • 4 sets of each of the following exercises for 8-10 reps
    - Barbell Rows
    - Wide-Grip Lat Pull downs
    - Dumbbell Pullovers
    - Hyper-extension Machine
    Biceps Routine:
    • 4 sets of each of the following exercises for 8-10 reps
    - Incline Dumbbell Curls
    - Seated Dumbbell Hammer Curls
    - Seated Concentration Curls
    Triceps Routine:
    • 4 sets of each of the following exercises for 8-10 reps
    - Incline French Presses
    - Rope Press downs
    - Weighted Dips
    Shoulders Routine:
    • 4 sets of each of the following exercises for 8-10 reps
    - Arnold Presses
    - Seated Dumbbell Side Laterals
    - Seated Dumbbell Rear Laterals
    - Dumbbell Shrugs
    Leg Routine:
    • 4 sets of each of the following exercises for 8-10 reps
    - Dumbbell Squats
    - Dumbbell Romanian Deadlifts
    - Calf Raises on Smith Machine
  

  
 

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