Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Alpha and his Legal Gear bulk kit!

Sparkss said:
I have been thinking of moving deads to my back day (do them on leg day now, but also do sumo style, which aligns more with legs, but that can change too). Squats are already a big muscle movement for leg day, so moving deads to back day makes sense from that front too.

Are your BB rows the standard BB Bent Over rows? or some variation? Do you use an over or under hand grip?
Click to expand...

Why not dead on both days. Go heavy for 3-6 traditional deads on back then do sumo for reps on leg day 10+. But I'm biased love deading
 
bloodnthunder said:
Why not dead on both days. Go heavy for 3-6 traditional deads on back then do sumo for reps on leg day 10+. But I'm biased love deading
Click to expand...

Wish I could, but I work out of a home gym with limited weights. 155lbs is the heaviest BB total I have. 3-6 isn't really a challenge at that weight. But if I move back into a regular gym I may add those in like you suggest.
 
bloodnthunder said:
Why not dead on both days. Go heavy for 3-6 traditional deads on back then do sumo for reps on leg day 10+. But I'm biased love deading
Click to expand...

That's kind of how I use to do it but then my back just got jacked up and had to stop but I still love the deadlift ! lol wish I could do it more often but some days my body just won't cooperate
 
Man thats a problem i have my back has always been jacked up. Some days i can go heave some i cant and some i cant deadlift or squat at all. Its all how the day starts.
 
Sparkss said:
Wish I could, but I work out of a home gym with limited weights. 155lbs is the heaviest BB total I have. 3-6 isn't really a challenge at that weight. But if I move back into a regular gym I may add those in like you suggest.
Click to expand...

Still able to make good gains with the limited weight?
 
Sparkss said:
Wish I could, but I work out of a home gym with limited weights. 155lbs is the heaviest BB total I have. 3-6 isn't really a challenge at that weight. But if I move back into a regular gym I may add those in like you suggest.
Click to expand...

True. 155 for 3-6 doesn't make much sense. Glad I didn't bring up rack pulls. Lol. Yeah. I don't know your size but 155 is good for high rep work and definitely, at least for me for sumo work. I'm definitely different than most. My sumo is way lower than my conventional. I'm like that with a bunch of lifts tho. Makes no sense actually. My bench 1rm is better than my bent over 1rm but my 5rm for some odd reason is better on bent over
 
Robert5891 said:
Still able to make good gains with the limited weight?
Click to expand...

FireTitan said:
Have you seen the guy? Damn right hes making them
Click to expand...

I do OK :D. steady progress, so I can't complain :). Would I make better gains in a fully stocked gym? probably, but nothing comes easy, right?

With a home gym I have to get creative with my exercises and workouts. Arranging the exercises to pre-fatigue the areas where I lack the weight to go heavy, so when I hit them, even with the lower weights, they are already barking. :)

Pop over to my log if you want to check it out. It is in my sig, all are welcome, especially love feedback on my workouts and suggestions (like the ones you offered up here).
 
Sparkss said:
I do OK :D. steady progress, so I can't complain :). Would I make better gains in a fully stocked gym? probably, but nothing comes easy, right?

With a home gym I have to get creative with my exercises and workouts. Arranging the exercises to pre-fatigue the areas where I lack the weight to go heavy, so when I hit them, even with the lower weights, they are already barking. :)

Pop over to my log if you want to check it out. It is in my sig, all are welcome, especially love feedback on my workouts and suggestions (like the ones you offered up here).
Click to expand...

That's more or less the same way I am, as I workout at home with limited equipment (weight selection) as well.

Always looking for new ideas/ways to crush legs.
 
Wow i guess we are all training at home....lol me too. But i have a prety much fully stocked garage with e nuf weight atleast free weights squat rack pulldown and dip and pullup bars w a treadmill.
 
My bad I wasn't in here too much fellas , sh1t day , first "unplanned" rest day pretty much all year. But I'll switch it for tomorrow which was suppose to be the real rest day
 
Leg day today guys! My gym opens at 8 but I have to be at work at 845 so rode out to a gym across town and hit legs, felt "out of place" mostly cuz the gym isn't set up for good leg days lol but I made the best out of it.
Squats
5x6-8
Leg press
5x8-12
Leg extensions
5x12
Leg curls
5x12
Did a pyramid so went up after set 1 and 2 and down after set 3 and 4 on each part
I've been extremely tired every day but since school started and this week was filled with 18-19 hour days so I'm not going to say it's the bulk kit yet , but definitely feeling shltty yet still making the best out of my sessions
Weight is not moving up at all but I am keeping the foods clean as possible and slightly under maintenance so not gaining too fast is a good sign but still hopeful for the 5 lb gain at the end
 
Alpha1agreda said:
Leg day today guys! My gym opens at 8 but I have to be at work at 845 so rode out to a gym across town and hit legs, felt "out of place" mostly cuz the gym isn't set up for good leg days lol but I made the best out of it.
Squats
5x6-8
Leg press
5x8-12
Leg extensions
5x12
Leg curls
5x12
Did a pyramid so went up after set 1 and 2 and down after set 3 and 4 on each part
I've been extremely tired every day but since school started and this week was filled with 18-19 hour days so I'm not going to say it's the bulk kit yet , but definitely feeling shltty yet still making the best out of my sessions
Weight is not moving up at all but I am keeping the foods clean as possible and slightly under maintenance so not gaining too fast is a good sign but still hopeful for the 5 lb gain at the end
Click to expand...

Youre doing great my friend, and your determination is nothing less than inspiration!!
 
Alpha1agreda said:
Leg day today guys! My gym opens at 8 but I have to be at work at 845 so rode out to a gym across town and hit legs, felt "out of place" mostly cuz the gym isn't set up for good leg days lol but I made the best out of it.
Squats
5x6-8
Leg press
5x8-12
Leg extensions
5x12
Leg curls
5x12
Did a pyramid so went up after set 1 and 2 and down after set 3 and 4 on each part
I've been extremely tired every day but since school started and this week was filled with 18-19 hour days so I'm not going to say it's the bulk kit yet , but definitely feeling shltty yet still making the best out of my sessions
Weight is not moving up at all but I am keeping the foods clean as possible and slightly under maintenance so not gaining too fast is a good sign but still hopeful for the 5 lb gain at the end
Click to expand...

Good job here bro . More rest equals success.
 
Alpha!!! You're crushing it dude!
 
Thanks fellas ! That reinforcement was actually needed just now ! That and this nap I just woke up from haha feeling better already!
 
Alpha1agreda said:
Leg day today guys! My gym opens at 8 but I have to be at work at 845 so rode out to a gym across town and hit legs, felt "out of place" mostly cuz the gym isn't set up for good leg days lol but I made the best out of it.
Squats
5x6-8
Leg press
5x8-12
Leg extensions
5x12
Leg curls
5x12
Did a pyramid so went up after set 1 and 2 and down after set 3 and 4 on each part
I've been extremely tired every day but since school started and this week was filled with 18-19 hour days so I'm not going to say it's the bulk kit yet , but definitely feeling shltty yet still making the best out of my sessions
Weight is not moving up at all but I am keeping the foods clean as possible and slightly under maintenance so not gaining too fast is a good sign but still hopeful for the 5 lb gain at the end
Click to expand...

Nice work bro stay on the grind
 
Alpha. You're killing it bro. The amount of weight you're crushing will even make immortals tired. As for the weight. The human body is weird. For example, I've been running 500-1000 surplus on a super clean and tight bulk past six weeks. Last week I did a cheat and was actually 1400 surplus. Wound up being 2.5 lbs down on the scale next morning. Last night I was super bloated and skipped out on my evening snack and was only 280 surplus. Scale went up four pounds this morning. If U stay tight with diet and training like you have, along with the kit. Well positive gains will come. #becoming
 
bloodnthunder said:
Alpha. You're killing it bro. The amount of weight you're crushing will even make immortals tired. As for the weight. The human body is weird. For example, I've been running 500-1000 surplus on a super clean and tight bulk past six weeks. Last week I did a cheat and was actually 1400 surplus. Wound up being 2.5 lbs down on the scale next morning. Last night I was super bloated and skipped out on my evening snack and was only 280 surplus. Scale went up four pounds this morning. If U stay tight with diet and training like you have, along with the kit. Well positive gains will come. #becoming
Click to expand...

I hear ya about the scale going in the opposite direction to what you are expecting. I have had that happen several times over the last couple of months. When I am clean in my diet and right on the money the scale goes up, when I cheat a bit (or more than a bit) and expect to pay for it the next morning, the scale actually goes down. But up or down it usually settles back to my average weight within a day or so, so it isn't muscle being gained (or lost).
 
Sorry about being absent all day guys, right after work went furniture shopping for the new place and just got done , definitely lost some weight from the amount of money I spent lol. But whatever keeps the misses happy right ? Still was able to keep the meals dialed in just slightly later then usual. After a mid day Bang I woke back up (the vpx energy drink lol) again the tiredness could be all the stuff going on in life but something I'll keep my eye on. If it's just life it should be gone within 2 weeks we shall see
 
Alpha1agreda said:
Sorry about being absent all day guys, right after work went furniture shopping for the new place and just got done , definitely lost some weight from the amount of money I spent lol. But whatever keeps the misses happy right ? Still was able to keep the meals dialed in just slightly later then usual. After a mid day Bang I woke back up (the vpx energy drink lol) again the tiredness could be all the stuff going on in life but something I'll keep my eye on. If it's just life it should be gone within 2 weeks we shall see
Click to expand...

Furniture shopping can kill those gains
 
Alpha1agreda said:
Sorry about being absent all day guys, right after work went furniture shopping for the new place and just got done , definitely lost some weight from the amount of money I spent lol. But whatever keeps the misses happy right ? Still was able to keep the meals dialed in just slightly later then usual. After a mid day Bang I woke back up (the vpx energy drink lol) again the tiredness could be all the stuff going on in life but something I'll keep my eye on. If it's just life it should be gone within 2 weeks we shall see
Click to expand...

My wife can take all my money as long as she is happy. A happy wife is a happy life is so damn true.
 
Lol hell yeah , actually woke up at 196 which means I'm down 3.8 lbs from starting the kit , my diet and training are on point too so it had to be the furniture shopping killings the gains haha. Same time thou had a kick ass workout today went in with my training partner with no plan and ended up deciding to hit some chest and back action since it's our second time this week we said light weight high reps and got an amazing pump (full disclosure: using plasma jet as well)
the workout:
Bench
10 minute Warmup (bar, 5lb plate lateral and front raises etc)
205x15 225x11 205x12 205x12+135x5 (controlled reps)
Incline dumbbell/hex press superset
80x12/50x10 80x10/50x10 60x15/40x10
Cable fly
40x12 40x12 40x10
Tbar row/straight arm pulldowns rope
10/10 x4
Pull downs
12 reps 3 sets
Low cable row
145x12 200x12 245x10
Ab work and 15 minute cardio session (145-155 Bpm heart rate)
Felt like a beast Invalid Link Removed
But feel like my waist looks like sh!t
 
Alpha1agreda said:
Lol hell yeah , actually woke up at 196 which means I'm down 3.8 lbs from starting the kit , my diet and training are on point too so it had to be the furniture shopping killings the gains haha. Same time thou had a kick ass workout today went in with my training partner with no plan and ended up deciding to hit some chest and back action since it's our second time this week we said light weight high reps and got an amazing pump (full disclosure: using plasma jet as well)
the workout:
Bench
10 minute Warmup (bar, 5lb plate lateral and front raises etc)
205x15 225x11 205x12 205x12+135x5 (controlled reps)
Incline dumbbell/hex press superset
80x12/50x10 80x10/50x10 60x15/40x10
Cable fly
40x12 40x12 40x10
Tbar row/straight arm pulldowns rope
10/10 x4
Pull downs
12 reps 3 sets
Low cable row
145x12 200x12 245x10
Ab work and 15 minute cardio session (145-155 Bpm heart rate)
Felt like a beast Invalid Link Removed
But feel like my waist looks like sh!t
Click to expand...

Nice bro!! Sometimes my best days in the gym are the ones when I arrive with no plan!!! Looking solid!
 
Timing was off today so had 50 minutes for shoulders and 10 minutes for cardio but still got it in , kept the reps at 10-15 and 3-4 sets
Db Shoulder press
Hammer strength shoulder press/ bar front raise superset
Cable rear delts / Db lateral raise superset
Reverse incline (chest on pad) Db rear delts/ shrugs
10 minutes on the bike with heart rate 140-150
One thing I definitely noticed today was the strength seems to be going up , even thou I'm sticking to higher reps I'm getting more reps with the weight then normal, for example I was able to bang out the 90s on shoulder press for 6 at the 4th set and then dropped to 45s and hit those for 12 no problem so felt pretty good about that that was today's heaviest set first 3 sets where 65s for 12-15 which was pretty good for me too! Also i was pretty much wide awake quick today even thou I was out furniture shopping all damn day yesterday so like I thought it seems the tiredness was just adjusting to being back in school again , that being said today will be one of those 17 hour days and tonight's class (weight training wellness) will be the first dress out class let's see how that goes lol
 
Alpha1agreda said:
Timing was off today so had 50 minutes for shoulders and 10 minutes for cardio but still got it in , kept the reps at 10-15 and 3-4 sets
Db Shoulder press
Hammer strength shoulder press/ bar front raise superset
Cable rear delts / Db lateral raise superset
Reverse incline (chest on pad) Db rear delts/ shrugs
10 minutes on the bike with heart rate 140-150
One thing I definitely noticed today was the strength seems to be going up , even thou I'm sticking to higher reps I'm getting more reps with the weight then normal, for example I was able to bang out the 90s on shoulder press for 6 at the 4th set and then dropped to 45s and hit those for 12 no problem so felt pretty good about that that was today's heaviest set first 3 sets where 65s for 12-15 which was pretty good for me too! Also i was pretty much wide awake quick today even thou I was out furniture shopping all damn day yesterday so like I thought it seems the tiredness was just adjusting to being back in school again , that being said today will be one of those 17 hour days and tonight's class (weight training wellness) will be the first dress out class let's see how that goes lol
Click to expand...

Good luck homie! Good job getting it done this morning with condensed time frame
 
Alpha1agreda said:
Timing was off today so had 50 minutes for shoulders and 10 minutes for cardio but still got it in , kept the reps at 10-15 and 3-4 sets
Db Shoulder press
Hammer strength shoulder press/ bar front raise superset
Cable rear delts / Db lateral raise superset
Reverse incline (chest on pad) Db rear delts/ shrugs
10 minutes on the bike with heart rate 140-150
One thing I definitely noticed today was the strength seems to be going up , even thou I'm sticking to higher reps I'm getting more reps with the weight then normal, for example I was able to bang out the 90s on shoulder press for 6 at the 4th set and then dropped to 45s and hit those for 12 no problem so felt pretty good about that that was today's heaviest set first 3 sets where 65s for 12-15 which was pretty good for me too! Also i was pretty much wide awake quick today even thou I was out furniture shopping all damn day yesterday so like I thought it seems the tiredness was just adjusting to being back in school again , that being said today will be one of those 17 hour days and tonight's class (weight training wellness) will be the first dress out class let's see how that goes lol
Click to expand...

Great work brother!!!!
 
Appreciate it!! ManimalPatB

Also should be noted , libido is high! Can't believe I forgot to mention this, I had to wake up my girl in the middle of the night lol so that counts for something
 
Alpha1agreda said:
Timing was off today so had 50 minutes for shoulders and 10 minutes for cardio but still got it in , kept the reps at 10-15 and 3-4 sets
Db Shoulder press
Hammer strength shoulder press/ bar front raise superset
Cable rear delts / Db lateral raise superset
Reverse incline (chest on pad) Db rear delts/ shrugs
10 minutes on the bike with heart rate 140-150
One thing I definitely noticed today was the strength seems to be going up , even thou I'm sticking to higher reps I'm getting more reps with the weight then normal, for example I was able to bang out the 90s on shoulder press for 6 at the 4th set and then dropped to 45s and hit those for 12 no problem so felt pretty good about that that was today's heaviest set first 3 sets where 65s for 12-15 which was pretty good for me too! Also i was pretty much wide awake quick today even thou I was out furniture shopping all damn day yesterday so like I thought it seems the tiredness was just adjusting to being back in school again , that being said today will be one of those 17 hour days and tonight's class (weight training wellness) will be the first dress out class let's see how that goes lol
Click to expand...

Super sets are always a winner especially for shoulders good work man keep pumpin
 
Alpha1agreda said:
Appreciate it!! ManimalPatB

Also should be noted , libido is high! Can't believe I forgot to mention this, I had to wake up my girl in the middle of the night lol so that counts for something
Click to expand...

Always love them libido gains.
 
thorsdad31 said:
Super sets are always a winner especially for shoulders good work man keep pumpin
Click to expand...
Thanks man and yes! Not much beats shoulder superset pumps!
NurseGray said:
Always love them libido gains.
Click to expand...

Gotta love that! Lol

feeling slightly more aggressive too (at work not in bed haha) which is not necessarily a negative for me , I can still control it as I'm naturally a calm person (on the outside) but definitely getting annoyed easier didn't happen the last run with 1/4 andro so might be the m1d andro something I'll keep an eye on
 
Objective today was go in the gym and destroy arms. Objective: complete!
Workout:
Seated Overhead tricep ext/ Close grip 4 sets 25-30 reps each
Tricep push down / overhead cable tricep extension 3 sets 25-30 reps each
Incline Db curl / standing alternating Db curl 3 sets 25-30 reps each
Rope hammer curls/ cable curls
3 sets 25 - 30 reps each
Skull crushers/ standing bar curl 2 sets 8-10 reps each
Tricep push down/ cable curl 2 sets 8-10 reps
Then some ab work, no cardio today but back at it tomorrow after leg day then will probably just hit cardio and abs on Thursday
Added 25 g carbs preworkout I'll do ether fruit or cereal cuz the weight is down at 195 lbs but I'm not complaining looking leaner and only a week in
 
Alpha1agreda said:
Objective today was go in the gym and destroy arms. Objective: complete!
Workout:
Seated Overhead tricep ext/ Close grip 4 sets 25-30 reps each
Tricep push down / overhead cable tricep extension 3 sets 25-30 reps each
Incline Db curl / standing alternating Db curl 3 sets 25-30 reps each
Rope hammer curls/ cable curls
3 sets 25 - 30 reps each
Skull crushers/ standing bar curl 2 sets 8-10 reps each
Tricep push down/ cable curl 2 sets 8-10 reps
Then some ab work, no cardio today but back at it tomorrow after leg day then will probably just hit cardio and abs on Thursday
Added 25 g carbs preworkout I'll do ether fruit or cereal cuz the weight is down at 195 lbs but I'm not complaining looking leaner and only a week in
Click to expand...

Incredible volume! I bet your arms were ready to explode. Great work
 
Alpha1agreda said:
Objective today was go in the gym and destroy arms. Objective: complete!
Workout:
Seated Overhead tricep ext/ Close grip 4 sets 25-30 reps each
Tricep push down / overhead cable tricep extension 3 sets 25-30 reps each
Incline Db curl / standing alternating Db curl 3 sets 25-30 reps each
Rope hammer curls/ cable curls
3 sets 25 - 30 reps each
Skull crushers/ standing bar curl 2 sets 8-10 reps each
Tricep push down/ cable curl 2 sets 8-10 reps
Then some ab work, no cardio today but back at it tomorrow after leg day then will probably just hit cardio and abs on Thursday
Added 25 g carbs preworkout I'll do ether fruit or cereal cuz the weight is down at 195 lbs but I'm not complaining looking leaner and only a week in
Click to expand...

Jesus what is that like 500+ reps? How are you going to open the jar of nutella? Great work!
 
MARK_ said:
Incredible volume! I bet your arms were ready to explode. Great work
Click to expand...

NurseGray said:
Jesus what is that like 500+ reps? How are you going to open the jar of nutella? Great work!
Click to expand...

FireTitan said:
Nice job homie!! Lots of numbers
Click to expand...

Haha thanks fellas ! It was very different from my normal workouts but that's what I was going for , the weight was extremely light like close grip was at 95 lbs and even had to drop to the bar for a set but it was awesome , it's from Stoppanis 6 week to sick arms just FYI I know most don't like him too much but the programs are still great lol
 
Yeah. Stoppani isn't my favorite but his training routines offer some really good tools to use. Btw great volume alpha. The extra carbs pre will pay dividends almost immediately too. Had a question for you. How'd the plasma jet interact with the kit. I'm currently using a pa pre with max reps but love me some jet. So curious as to how the two meshed for you
 
You must log in or register to reply here.
Back
Top