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MY 6 wk 1-ALPHA LOG

Day 78 Back Weight 199 Pullups 12, 10, 10, 8, 10 BB Deads 10@135, 10@225, 10@335 Close Grip Pulldown 10@180x3 Seated Row 10@170x3

Low volume today. Wasn't feeling it. On a side note its day 5 of stacking ostanish to my cycle at 20mg mornings. I absolutely feel that it's making a difference with my recomp. I am increasingly more lean as the days go by. My PCT starts in 9 days!
 
PalmFist said:
Day 78 Back Weight 199 Pullups 12, 10, 10, 8, 10 BB Deads 10@135, 10@225, 10@335 Close Grip Pulldown 10@180x3 Seated Row 10@170x3

Low volume today. Wasn't feeling it. On a side note its day 5 of stacking ostanish to my cycle at 20mg mornings. I absolutely feel that it's making a difference with my recomp. I am increasingly more lean as the days go by. My PCT starts in 9 days!
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Osta is a good way to extend a cycle.
 
Yeah the 550XD and Osta are a lot alike, Osta is comparable to Nandrolone and was actually designed after it with even less androgenic effects. That should be a seriously good combination for adding muscle while leaning out.
 
Day 79 Legs Weight? Box Squat (touch and go) 12@135, 12@205, 10@275, 8@315, 6@315 Plate Loaded Squat Press (narrow) 10@450, 10@630, 12@900 Walking BB Lunges 20@100x2 FST-7 Seated Leg Curl 12@160x6 FST-7 Leg Ext 10@160x5

Didn't get to finish my FST-7 sets cuz the gym was about to close. Spent too much time coaching the wife. She's finally picked up bodybuilding about 5 weeks ago and always has a ton of questions but I'm very proud of her. She's already made significant noob gains.
 
Are you on LR3 or DES?
 
Cardio and abs today. Ignite to power thru because cardio is soooo boring on Sundays.
Cardio- 15min@ treadmill + 15 min@ eliptical
ABZ circuit- hanging leg raises, weighted crunches, cable chops X4
 
I like IGNITE for cardio too! Makes for a great session with lots of sweat!
 
MrKleen73 said:
I like IGNITE for cardio too! Makes for a great session with lots of sweat!
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It will take you to a whole other level no doubt. I am glad I monitor my heart rate while doing cardio it would be so easy to get carried away.
 
I probably stay carried away, at least by many peoples standards but I do my cardio as cardio not aerobics. So my heart rate is higher than "optimal Fat burning zone" says it should be...
 
MrKleen73 said:
I probably stay carried away, at least by many peoples standards but I do my cardio as cardio not aerobics. So my heart rate is higher than "optimal Fat burning zone" says it should be...
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Me too. Then again I'm pretty confident that as active as we have been for our entire lives, our max HR's for fat burning zone and cardio zone are higher than normal
 
MrKleen73 said:
I probably stay carried away, at least by many peoples standards but I do my cardio as cardio not aerobics. So my heart rate is higher than "optimal Fat burning zone" says it should be...
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As is mine but heart rate for fat burning is not the only limit you have to adhere to to avoid risk. I don't take myself over 140 which is the red zone for my age. My fat buring upper range stops at around 115, I actually spend most of my time around 130. I have a very low heart rate so 130 it very intensive for me, I have to work very hard to get that high. I can use extreme interval that will take me up to 140 thiugh and over if I don't watch out. That's when I have to watch it, if I am experiencing performance enhancement like I do with ignite I will just go nuggin futs sometmes.
 
Day 82 Chest Weight ? DB Incline Press 12@55x2 warmup + cuff work DB Flat Press 10@90, 10@105, 9@120 Incline BB Bench 8@185, 9@185, 9@185 DB Fly 10@45, 10@55, 10@50 High Cable Crossover 10@80x2, 15@60 Push-ups 35
 
Man my HR gets up to 170 on intervals. I walk or rest until it gets down to about 120-140 before my next interval. Usually around 2-3 minutes.
 
calebsmitty said:
Man my HR gets up to 170 on intervals. I walk or rest until it gets down to about 120-140 before my next interval. Usually around 2-3 minutes.
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The younger you are the higher your heart rate allowance for instance a 40 year old's max is like 150 or so ..
 
The MHR or Max Heart Rate is based off of average individuals not athletic trained individuals in healthy trained individuals the threshold has more to do with conditioning than age. Just so happens most older people are sedentary, eat poorly, and have arteries full of plaque build up from years of living that way. So the charts have to cater to them. I get my heart rate up to 170 with out any issues at all. Even 180 does not bother me. However normally I am sticking around 145-165 when doing my medium intensity cardio. My resting heart rate is typically between 53-60 depending on how little conditioning work I have been doing.
 
MrKleen73 said:
The MHR or Max Heart Rate is based off of average individuals not athletic trained individuals in healthy trained individuals the threshold has more to do with conditioning than age. Just so happens most older people are sedentary, eat poorly, and have arteries full of plaque build up from years of living that way. So the charts have to cater to them. I get my heart rate up to 170 with out any issues at all. Even 180 does not bother me. However normally I am sticking around 145-165 when doing my medium intensity cardio. My resting heart rate is typically between 53-60 depending on how little conditioning work I have been doing.
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That is exactly the point I was trying to make. Good on ya
 
Day 83 Back
Jog Warmup
Pullups 15, 15, 10, 10, 10
Trap Bar Deads 10@155, 8@265, 8@375, 3@465, 1@465, 1@465
Wide Pullups 8, 8, 8, 8, 8
Seated Row (00:30 rest) 10@200, 8@180, 10@160
Cardio 10 min@eliptical

Good energy after a long day. Killer workout, 100 pullups + Deads + Cardio
 
You have incredible endurance with the pullups, my numbers start to dive immediately.
 
No doubt mine dive pretty quickly too. However I can do 100 in 20 sets of 5 reps. I just can't do 50 straight in 5 sets of 10, go figure, just depends on how bad I cash them out on each set.
 
No doubt!
 
Day 84 Legs
5 min warmup
Squat (parallel & medium stance)
12@135, 12@225, 8@315, 6@385, 3@405, 12@225
Leg Press (narrow)
5@900, 5@900, 8@900
Walking Lunge
12@115, 14@115, 16@115
Leg Ext + Seated Leg Curl (no rest btwn sets or exercise)
3 sets 12@140+12@175

Medium stance squats are new to me. I usually only do narrow stance. Def felt it on the inner thigh. Ran out of time again. I'm at school from 9am till 8pm on Monday and Wednesday. Gym closes at 10 so Ive been cutting it close, last one walking out.
 
PalmFist said:
Day 84 Legs
5 min warmup
Squat (parallel & medium stance)
12@135, 12@225, 8@315, 6@385, 3@405, 12@225
Leg Press (narrow)
5@900, 5@900, 8@900
Walking Lunge
12@115, 14@115, 16@115
Leg Ext + Seated Leg Curl (no rest btwn sets or exercise)
3 sets 12@140+12@175

Medium stance squats are new to me. I usually only do narrow stance. Def felt it on the inner thigh. Ran out of time again. I'm at school from 9am till 8pm on Monday and Wednesday. Gym closes at 10 so Ive been cutting it close, last one walking out.
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Wide even moreso
 
Day 85 cardio/core
1- 15 min@eliptical
2- AB CIRCUIT
Weighted Crunches- 20@30, 15@30
Leg Raises- 15, 15
Cable Chop- 10@50, 10@40
3- 15 min@seated bike
4- CORE CIRCUIT
Plank- 40sec, 45 sec
L Side Plank- 30, 30
R Side Plank- 30, 30
 
DreamWeaver said:
Wide even moreso
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Never really played with wide. Worked on building my top and outer quads this cycle but started noticing my inners are less defined so ill probably start that route soon. Tell you what though, I've been doing walking lunges for two or three weeks now and my ass is coming back in. Hadnt done them since this past summer.
 
Well I'm starting PCT on Sunday. Any advice on tweaking workout routines or diet for PCT? I've done most types of workouts out there and can make each one my bitch when I get into a groove but I'm really liking my 4-5 day splits right now. My strength coming out of this 12 wk cycle isn't so astronomical that I'm worried about losing it so no worries there, though I do wish I could put up 1-alpha numbers all year round! I'm already resigned to the fact I may drop back down to 195ish, at 200 now, but I've been working hard the last three weeks to shed water weight and am hopeful to stay at 200 give or take 2 lbs.

My plan for now is to continue a 4-5 day split depending on energy/recovery and play it by ear as I always do (general sense of well being). Follow a 3000 cal diet + or - ~250 cals daily. I don't want to cycle carbs cuz I hate feeling like shyt when I do, so 150-250 daily. Protein 230-280 depending on lift or off day. Fats within normal range.

I'll lay out my PCT in the morning but its solid so no worries there
 
you like the 5-day split, keep doing one basic bodypart per day. go into cruise for awhile. recover.
reps in the 8-12 or 8-15 range. maybe bust out straight sets, rather than pyramid.
diet - yeah doesn't sound bad. stay above maintenance, but not too much above..3k sounds okay
drop the cardio (unless you really like it)
carb rotation not bad, and all in the application, rotate maybe 150/250/350 levels, or just stay between 150-300
you're not too far off that as is..

after pct, shake things up again.
 
snagencyV2.0 said:
you like the 5-day split, keep doing one basic bodypart per day. go into cruise for awhile. recover.
reps in the 8-12 or 8-15 range. maybe bust out straight sets, rather than pyramid.
diet - yeah doesn't sound bad. stay above maintenance, but not too much above..3k sounds okay
drop the cardio (unless you really like it)
carb rotation not bad, and all in the application, rotate maybe 150/250/350 levels, or just stay between 150-300
you're not too far off that as is..

after pct, shake things up again.
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Thanks for the response. It's settled then, my 5 day split on cruise mode. About the cardio though, I do love it but I will cut it down to 1-2 times a week of HIIT for a max 20 min
 
Day 86 Arms
Weight 200
5 min jog warmup
Superset Warmup
- chins- 9x2
- diamond pushups- 15x2 -
- pike press- 12x2
Weighted Chins
10@35, 8@45, 8@45
EZ bar Preacher Curl (close grip)
12@65x3
Hammer Curls
10@30x3
Close Grip Bench
12@135, 10@205x2
Weighted Dips
15@45, 12@45x2
Overhead Cable Ext
12@80, 10@80, 15@60
Seated Fat Bar Shoulder Press
14@135, 18@135, 11@135
DB Side Raise + DB Rear Raise
14@25+17@15, 15@25+15@15, 10@25+10@15

Awesome burn and energy today. Haven't done arms in at least two weeks so numbers felt low but I still put out my all. This is my last workout on cycle and I will be posting reviews for 550-xd, pro xanthine, and ignite this weekend. Stay tuned for PCT action and ill post a link for that new thread this weekend as well. Again I'd like to give a shout out to the FINAFLEX reps who assisted my efforts and answered my questions throughout this 12 week cycle
 
PalmFist said:
Day 86 Arms
Weight 200
5 min jog warmup
Superset Warmup
- chins- 9x2
- diamond pushups- 15x2 -
- pike press- 12x2
Weighted Chins
10@35, 8@45, 8@45
EZ bar Preacher Curl (close grip)
12@65x3
Hammer Curls
10@30x3
Close Grip Bench
12@135, 10@205x2
Weighted Dips
15@45, 12@45x2
Overhead Cable Ext
12@80, 10@80, 15@60
Seated Fat Bar Shoulder Press
14@135, 18@135, 11@135
DB Side Raise + DB Rear Raise
14@25+17@15, 15@25+15@15, 10@25+10@15

Awesome burn and energy today. Haven't done arms in at least two weeks so numbers felt low but I still put out my all. This is my last workout on cycle and I will be posting reviews for 550-xd, pro xanthine, and ignite this weekend. Stay tuned for PCT action and ill post a link for that new thread this weekend as well. Again I'd like to give a shout out to the FINAFLEX reps who assisted my efforts and answered my questions throughout this 12 week cycle
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Looking forward to all those reviews. Next time you have to try stacking 1-alpha and 550. I really like the effects to far up a couple lbs and quite a bit leaner I think.
 
PalmFist said:
Thanks for the response. It's settled then, my 5 day split on cruise mode. About the cardio though, I do love it but I will cut it down to 1-2 times a week of HIIT for a max 20 min
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you can do cardio if you wish, no biggie
some ppl enjoy that sort of thing..or, need it for bodycomp purposes..
i don't :)
 
DreamWeaver said:
Looking forward to all those reviews. Next time you have to try stacking 1-alpha and 550. I really like the effects to far up a couple lbs and quite a bit leaner I think.
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I think they will work better stacked together like you have done. I blew up on the 1-alpha and added more BF than I would have liked. However if I had them stacked I do believe I would have seen more efficient gains.
 
PalmFist said:
Well we all can't be as great as you Snags! Old timers putting us young cats to shame. Doug too. WTH...
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:lol:
gee thanks man, but it ain't all like that .
i am lucky that i need very little cardio..and i certainly have never enjoyed the teadmill or any stationary cardio. ever.
my cardio preference is sports bro..tennis..basketball..
crazy-paced effort in my weight training sessions..
or if i need more intensity: just plain sprinting, down my street..
or biking..up hills. wherever.

oh - i will ONLY utilize my indoor cardio equipment, to loosen up prior to a training session sometimes..or, to cool down afterwards..nothing else. light stuff, not intended for terms of 'cardio'

diffrent strokes for diffrent folks!
 
Great workouts not sure how I missed the last few updates but you have been killing it. PCT plan looks pretty solid.
 
Creative! Man I am dying to hop on but promised myself I would wait at least 2 more weeks minimum... Hate having lower test and no anabolics... Pretty sure I am going TRT route after my next run.
 
Pct plan:

WK 1-5: 3x wk 50mcg IGFLR3
WK 1-4/5: nolva 40/40/20/20/10?
WK 1-4: 10mg osta ed
WK 1-5+: 3g DAA ed
WK 3-8: PCT REV 3/3/2/1/1eod/1e3d
 
PalmFist said:
Pct plan:

WK 1-5: 3x wk 50mcg IGFLR3
WK 1-4/5: nolva 40/40/20/20/10?
WK 1-4: 20mg osta ed
WK 1-5+: 3g DAA ed
WK 3-8: PCT REV 3/3/2/1/1eod/1e3d
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WHOAH! 20mg of Osta is going to be suppressive. You run much more than 10 and you won't be recovered. If you have Osta - RX I would run it at 1 cap a day it will help keep your gains without killing your test.
 
MrKleen73 said:
Creative! Man I am dying to hop on but promised myself I would wait at least 2 more weeks minimum... Hate having lower test and no anabolics... Pretty sure I am going TRT route after my next run.
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You're still putting up solid numbers though my man. Low test does suck and trt is a good option. Most insurance will pay for it with a very low to nothing cost for you. Otherwise companies like IMT are also reasonably inexpensive. I'm going the pep route for 3 months after I finish my pct and hopefully will see a leaner meaner self. But now that I'm at 200 I don't really want to drop below that mark anytime soon
 
MrKleen73 said:
WHOAH! 20mg of Osta is going to be suppressive. You run much more than 10 and you won't be recovered. If you have Osta - RX I would run it at 1 cap a day it will help keep your gains without killing your test.
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Yeah. Typo there. Running at 10. Ostanish caps at 20 per, gonna measure out 10 with my scale...

Fixed
 
Okay you will probably not help recovery there but probably wont hinder it much either. In that situation the benefit outweighs the slight hindrance to recovery.
 
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