Alpha Seven and IML 4-andro log

[SBH]

I started some Alpha Seven this morning. I was already on a mild cycle using ILM 4-andro and Alpha stano.

Anyway the current cycle will be:
3 pumps Alpha seven ed
2 pumps IML 4-andro ed
300 mgs alpha stano Ed in two doses
50 mgs pregnenolone (oral) Ed in two doses
100 mgs test cyp (per week trt dose)

I'm just trying to stay good and lean and get stronger. It's still in my mind how I was benching national records at the gym before my pec tear.

I did 10 X 10 on the Matrix leg press yesterday and am doing an hour on the recombinant bike(leg recovery thing) today.

 

[SBH]

I actually did my bike thing on an upright bike today. It was still a less intense bike workout. The cool thing is I was doing 9 mph minutes with my HR in the 60s. 60 was lowest reading. When I get in really good cardiovascular shape it gets down in the 50s.

 

[LeanEngineer]

In on this for sure!

 

[SBH]

It might be strange considering what I'm using but this is not a cut.
If anything it's a lean gainer. I don't want to blow up but the focus is more on getting strength back. The pec tear wrecked my bench and I'd like to get the squats up.

My training shall be as follows:
Monday- chest, back and tris
Tuesday- cardio
Wednesday- leg day
Thursday- cardio mostly low intensity bike
Friday- delts and biceps

Ab work is also thrown in on Monday and Friday. Diet with be a bit over maintenance but not like a pure gainer.

I dropped deads BTW. They hurt too much from having hip fractures in the wreck.

 

[SBH]

Here's my training for today. There was such a glut around the cybex concentration curls machine I just did behind the knee curls. Hopefully it will be different next week.

Delts & biceps:
Cybex incline bench:
135 X8
160 X5 G5*
160 X5
Leaning cable lat raises:
25 X10,10 R&L
25 X10,10
Cybex lat raises:
90 X10,10 R&L
90 X10,10
90 X10,10
Cybex Reverse flies:
70 X10,10 R&L
70 X10,10
70 X10,10
Ez bar cable curls:
80 X10
80 X10
80 X10
Rope hammer curls:
95 X10
95 X10
Incline curls:
27.5s X10
27.5s X8
Btk curls:
25*X 10,10
30 X 10,10
30 X 10,10
Hoist! crunch:
R: 185 X33 G33
L: 185 X 33
M:185 X34

 

[SBH]

Usually when I can do 5 X 5 on the cybex bench with 225 I can get three plates for one rep. I'm already getting 235 for 5 X 5 so this is going to be good.

It's pretty cool that I have a way to play around with heavier bench while working on my pec tear. At some point I'll have to work more on the flat to play around with the national record numbers again.

I turn 65 on my next birthday and the squat and bench records look doable. I dropped deads again they're just too painful.

Pause bench:
135 X5
135 X5
135 X5
Cybex bench:
235 X5
235 X5
235 X5
235 X5
235 X5
Cybex flies:
100 X10
100 X10
Pulldowns:
120 X10
120 X10
120 X10
Pullovers:
100 X10
100 X10
Tmag Underhand cable rows:
120 X10
135 X8
150 X6
Cybex dips:
BW-26.5* X10
BW X10
BW X10
Cybex tri ext:
75 X10
75 X10
Rope push downs:
65 X10
65 X10
65 X10
Torso rotation:
70 X20,20 R&L G20
70 X20,20

 

[SBH]

I changed the dosing on the pregnenolone to just taking the whole 50 mgs in the morning. I eat a breakfast with a good bit of fat and it should absorb better that way.

The Alpha stano is complexed with cyclodextrins so should absorb fine with the pre-workout. Just ordered some more and might bump it up to 300 mgs pre.

The dht from the epi does some cool stuff when lifting. It was leg day today.
Leg day:
Squats:
45 X10
135 X8
205 X5
215 X5
225 X5
225 X5
235 X5
Feet forward squats:
225 X5
225 X5
SLDs:
135 X10
135 X10
Seated leg curls:
75 X10
75 X10
75 X10
Seated leg ext:
130 X10
130 X10
130 X10
Hip abduction:
80 X10
80 X10
80 X10
Hip adduction:
70* X10
75 X10
75 X10
Standing calf raises:
Mid 220X35 G35
In 220 X35
Out 220 X35

 

[SBH]

I forgot to mention that I did one hour of variable intensity cardio on the upright bike Tues. I did the lower intensity version today.

Should get my epi tomorrow so I will be upping the pre-workout dose to 300. I do the second one after cardio work. Pumps kinda suck when doing cardio.

 

[SBH]

I did get to up the epi dose with my pre-workout today. The androsterone in the Alpha Seven turns into dht but taking the epi before working out seems to up it right while you're training.
Delts & biceps:
Cybex incline bench:
135 X8
160 X6 G6*
160 X6
Leaning cable lat raises:
25 X10,10 R&L
25 X10,10
Cybex lat raises:
90 X10,10 R&L
90 X10,10
90 X10,10
Cybex Reverse flies:
70 X10,10 R&L
70 X10,10
70 X10,10
Ez bar cable curls:
80 X10
80 X10
80 X10
Rope hammer curls:
95 X10
95 X10
Incline curls:
27.5s X10
27.5s X10
Cybex concentration curls:
67.5 X 10
67.5 X 10
67.5 X 10
Hoist! crunch:
R: 185 X33 G33
L: 185 X 33
M:185 X34

 

[SBH]

I'm working on my pec tear with the Pause bench and using the Cybex to get some heavier lifts without risk.

It's working pretty good. I can see where new muscle has developed right where the tear was. Just need to also keep lifts going up steady.

Need to take my calories up a bit my weight is staying the same. I don't even want to do an all out gainer but more weight and leverage won't hurt anything.

Pause bench:
135 X5
135 X5
135 X5
Cybex bench:
240 X5
240 X5
240 X5
240 X5
240 X5
Cybex flies:
100 X10
100 X10
Pulldowns:
120 X10
120 X10
120 X10
Pullovers:
100 X10
100 X10
Tmag Underhand cable rows:
125 X10
140 X8
155 X6
Cybex upright dips:
BW-20*X10
BW X10
BW X10
Cybex tri ext:
75 X10
75 X10
Rope push downs:
65 X10
65 X10
65 X10

 

[SBH]

I moved Torso rotation to my intense cardio day. Also added in farmer carries. The gym where I train used to be a skating rink so the laps are quite long. I will change from dumbells to a trap bar to up the weight.
This was my Tuesday workout:
1 hr stationary bike
25's farmers carry:
2 laps

Torso rotation
70 X 20,20 R&L
70 X20,20
70 X20,20

I did legs today but I was in a different gym and left out standing calf raises.
Leg day:
Squats:
45 X10
135 X8
185 X5
205 X5
225 X5
225 X5
225 X5
Feet forward squats:
205 X5
225 X5
Rackdeads:
135 X10
135 X10
Seated leg curls:
75 X10
75 X10
75 X10
Seated leg ext:
130 X10
130 X10
130 X10
Hip abduction:
80 X10
80 X10
80 X10
Hip adduction:
75 X10
75 X10
70 X10
Standing calf raises:
Mid 220 X G35
In 220 X
Out 220 X

 

[SBH]

I didn't get to do my low intensity bike after leg day. Did get a workout of sorts carring a bunch of boxes up some stairs and then moving some furniture around.
We got to move back into our tree damaged house. Wasn't fun the day after leg day.

I got my regular delts and bis workout today. Moving the Hoist crunch exercise to my low intensity bike day. Hit the low abs today on the Nautilus ab machine. Getting leaner and dropped a couple lbs. Not really trying to cut but this would be a good one for that.
Delts & biceps:
Cybex incline bench:
135 X8
160 X6 G7
160 X7
Leaning cable lat raises:
25 X10,10 R&L
25 X10,10
Cybex lat raises:
90 X10,10 R&L
90 X10,10
90 X10,10
Cybex Reverse flies:
70 X10,10 R&L
70 X10,10
70 X10,10
Ez bar cable curls:
80 X10
80 X10
80 X10
Rope hammer curls:
95 X10
95 X10
Incline curls:
30s X10
30s X10
Cybex concentration curls:
67.5 X10
67.5 X10
67.5 X 10
Nautilus lean forward abs:
90 X 25 G25*
90 X25
90 X25
This was supposed to be posted yesterday

 

[SBH]

I was going to try the Cybex bench 5 X 5 with 245 today but played around with 3 X 3 instead.
Pause bench:
135 X5
135 X5
135 X5
Cybex bench:
225 X5
235 X5
245 X5
265 X3
270 X3
275 X3
Cybex flies:
100*X10
110 X10
Wide grip Pulldowns:
125 X10
125 X10
125 X10
Pullovers:
100 X10
100 X10
Tmag Underhand cable rows:
125 X10
140 X8
155 X6
Cybex upright dips:
BW-X10
BW X10
BW X10
Cybex tri ext:
75 X10
75 X10
Rope push downs:
65 X10
65 X10
65 X10

 

[SBH]

My hips have been hurting a bit lately (from having the fractures) so I backed off from the squats and did that cool Matrix leg press. Had to change to Seated calf raises because that's what they have at this gym.
Leg day:
Matrix leg press:
280 X8
320 X5
340 X5
360 X5
380 X3
400 X2
400 X2
Feet forward squats:
185 X5
225 X5
Rack deads:
135 X10
185 X8
225 X5
Seated leg curls:
75 X10
75 X10
75 X10
Seated leg ext:
130 X10
130 X10
130 X10
Hip abduction:
80 X10
80 X10
80 X10
Hip adduction:
75 X10
75 X10
75 X10
Seated calf raises:
Mid100 X25 G25
In 100 X25
Out 100 X25

 

[SBH]

Missed my cardio day because of my wife hurting her back and some other things.
I did get my delt & bis workout in today though.
Delts & biceps:
Cybex incline bench:
135 X8
160 X7 G7*
160 X7
Leaning cable lat raises:
25 X10,10 R&L
25 X10,10
Cybex lat raises:
90 X10,10 R&L
90 X10,10
90 X10,10
Cybex Reverse flies:
70 X10,10 R&L
70 X10,10
70 X10,10
Ez bar cable curls:
80 X10
80 X10
80 X10
Rope hammer curls:
95*X10
95 X10
Incline curls:
30s X10
30s X10
Cybex concentration curls:
67.5 *X10
67.5 X10
67.5 X 10
Nautilus lean forward abs:
90 X 27 G27*
90 X27
90 X27

 

[SBH]

I'm thinking about changing leg day to Monday but kept it the same this time. Doing legs on the first day may be better for keeping squats in. We'll see.

I did the Cybex bench first today hence the 135 warm-up. The Pause reps are helping build tissue where tear was. I might eventually work on getting my flat bench back.
Pause bench:
135 X5
135 X5
135 X5
Cybex bench:
135 X10
185 X8
235 X3
255 X3
275 X1
285 X1
300 X1 (a hair short of lockout)
Cybex flies:
110 X10
110 X10
Wide grip Pulldowns:
125 X10
125 X10
125 X10
Cybex pullovers:
100 X10
100 X10
Tmag Underhand cable rows:
125 X10
140 X8
155 X6
Vbar pushdowns:
75-X10*
85 X10*
95 X8
105 X6
Cybex tri ext:
75 X10
75 X10
Rope push downs:
65 X10
65 X10
65 X10

 

[SBH]

Did a bit of a change up on my high intensity cardio day. Mostly because the trap bar farmers carry is tougher. I didn't leave the Torso rotation out on purpose just forgot .

30 mins upright bike (varying intensity)
95lb trap bar farmers carry:
2 laps around gym (gyms a former skating rink)
30 mins recombinant bike (lower varying intensity)

 

[SBH]

Been having some hip pain so I changed up my leg day. I can do the feet forward squats in the Smith without any issues.

Good leg day overall. Changing it to Monday was a good Idea. International chest day gets on my nerves sometimes.
The hip abduction is helping.
Leg day:
Feet forward squats:
135 X10
185 X8
235 X5
235 X5
235 X5
235 X5
235 X5
Sl deads:
135 X10
135 X10
Seated leg curls:
75 X10
75 X10
75 X10
Seated leg ext:
130 X10
130 X10
130 X10
Hip abduction:
80 X10
80 X10
80 X10
Hip adduction:
75 X10
75 X10
75 X10
Standing calf raises:
Mid240 X30 G30
In 240 X30
Out 240 X30

 

[SBH]

Did my training at Anytime Fitness yesterday. Couldn't do the Hoist crunch and used the Precor ab machine instead.
Going to have to figure out how to keep all three ab movements in.

Today will be my new chest, back & tris day. Here's what I did yesterday:

1hr moderate varying intensity upright bike.

Precor ab
70* X20 G20
85 X20
100 X20

 

[SBH]

Getting my training back on track. Did chest, back and tris today.
Pause bench:
135 X5
135 X5
135 X5
Cybex bench:
235 X5
235 X5
235 X5
235 X5
235 X5
Cybex flies:
110 X10
110 X10
Wide grip Pulldowns:
125 X10
125 X10
125 X10
Cybex pullovers:
100 X10
100 X10
Underhand cable rows:
125 X10
140 X8
155 X6
Vbar pushdowns:
95 X10
105 X8
115 X6
Cybex tri ext:
75 X10
75 X10
Rope push downs:
65 X10
65 X10
65 X10

 

[SBH]

Did my intense cardio day today. I changed the farmers carries to Straight walks instead of around the gym because my butt and quads were still a bit sore from leg day. Still going to keep leg day on Mondays tho.

30 mins upright bike (varying intensity)
105lb trap bar farmers carry:
4 walks one end to other of gym
Torso rotation:
70 X 20,20 L&R G20
70 X20.20
70 X20,20
30 mins recombinant bike (varying intensity)
Bikes total was 10 miles.

 

[SBH]

I missed this one last week but it went pretty good. Put the Hoist crunch back in. Tried to talk myself out of it but git er done!
Delts & biceps:
Cybex incline bench:
135 X8
160 X 8G8
160 X6
Leaning cable lat raises:
25 X10,10 R&L
25 X10,10
Cybex lat raises:
90 X10,10 R&L
90 X10,10
90 X10,10
Cybex Reverse flies:
70 X10,10 R&L
70 X10,10
70 X10,10
Ez bar cable curls:
80 X10
80 X10
80 X10
Rope hammer curls:
100 X10
100 X10
Incline curls:
30s X10
30s X10
Cybex concentration curls:
75 X10
75 X10
75 X 10
Hoist crunch:
L 185 X30 G30
R 185 X30
M 185 X30

 

[SBH]

I will taper doing bottle rinses and the last of the epi. Not there yet but soon. I will be doing my "pct" (italicized because I'm on trt) with dermacrine, IML Ultra male and baet.(maybe a mild AI)
Good leg day!
Leg day:
Feet forward squats:
135 X8
185 X6
245 X5
245 X5
245 X5
245 X5
245 X5
Sl deads:
135 X10
135 X10
Seated leg curls:
75 X10
75 X10
75 X10
Seated leg ext:
130 X10
130 X10
130 X10
Hip abduction:
80 X10
80 X10
80 X10
Hip adduction:
75*X10
80 X10
80 X10
Standing calf raises:
Mid240 X33 G33
In 240 X33
Out 240 X33

 

[SBH]

Got my less intense cardio in today. Looks like I found a way to do 3 ab sessions. I will begin tapering tomorrow the Alpha Seven ran out today.
1hr moderate varying intensity upright bike.

Precor ab
100 X20 G20*
100 X20
100 X20

 

[SBH]

Since I'm at the end of this I tried some heavies on the Cybex bench. Really wanted to get 3 plates but it wasn't happening. I'll probably use the Alpha Seven again but for a cut. Bumping up the cardio days probably hindered me some too. In really good shape tho.
Pause bench:
135 X5
135 X5
135 X5
Cybex plate loaded bench:
225 X5
275 X1
295 X1
305 X.5 Sh*t!
225 X5
Cybex flies:
110 X10
110 X10
Wide grip Pulldowns:
125 X10
125 X10
125 X10
Cybex pullovers:
100 X10
100 X10
Underhand cable rows:
125 X10
140 X8
155 X6
Vbar pushdowns:
95 X10
105 X8
115 X6
Cybex tri ext:
75 X10
75 X10
Rope push downs:
65 X10
65 X10
65 X10

 

[SBH]

This was yesterday's workout BTW
I mixed it up a bit and did a total 45 minutes on upright bike and 15 recombinant this time. My heart rate was in the 60s some going 9 mph.

Just inching the weight up slowly on the farmers carry.

30 mins upright bike (varying intensity)
110lb trap bar farmers carry:
4 walks one end to other of gym.

15 minutes less intense upright bike
15mins recombinant bike (varying intensity)
Bikes total was 10+ miles.
Forgot my Torso rotation! I will get the 3 ab exercises in next wk tho

 

[SBH]

I'm already tapering. Will probably have to deload a bit in my old man pct.(dermacrine, baet and maybe arimistane)

Here's my workout for today:
Delts & biceps:
Cybex incline bench:
135 X8
160 X 7G8
160 X6 shat!
Leaning cable lat raises:
25 X10,10 R&L
25 X10,10
Cybex lat raises:
90 X10,10 R&L
90 X10,10
90 X10,10
Cybex Reverse flies:
70 X10,10 R&L
70 X10,10
70 X10,10
Ez bar cable curls:
80 X10
80 X10
80 X10
Rope hammer curls:
100 X10
100 X10
Incline curls:
30s X10
30s X10
Cybex concentration curls:
75 X10
75 X10
75 X 10
Hoist crunch:
L 185 X30 G30
R 185 X30
M 185 X30

 

[SBH]

I thought about doing 10 X 10 feet forward squats in the Smith today but decided to do it on the leg press.

When I do my old man pct with the dermacrine I'll log in the supplement section. I'm getting descent doses rinsing my IML Super 4-Andro bottles for the next few days.

I'm taking a pomegranate extract with my morning fatty meal. It gives me 160 mgs of ellagic acid which has some nice nitric acid boosting, insulin sensitivity and anti catabolic effects. Will probably try out SNS cloma-plex next time.

Cybex leg press 10 X 10
Feet at top:
215 X10
305 X10
325 X10
345 X10
355 X10
Regular leg press:
375 X10
395 X10
415 X10
435 X10
445 X10
Calf raises:
In 240 X 33
Out 240 X 33
Mid 240 X34 had to make it 100
Hip abduction:
80 X10
80 X10
80 X10
Hip adduction:
80 X 10
80 X10
80 X10

 

[SBH]

My legs & butt were pretty sore from all that leg press work and the hip abduction yesterday but the bike work always helps.

1hr moderate varying intensity upright bike. 9.79 miles

Nautilus ab
100 X23 G23
100 X23
100 X23
I walked 5 laps around gym.(approximately .5 mile) 2 after the bike to get rid of the tight glutes and 1 after each ab set.

 

[SBH]

Kinda weird starting the deload on the taper. Going to have to a tad in the PCT anyway. I used the v-bar I hate for the pushdowns. Good workout tho.

Chest, back & tris
Pause bench:
135 X5
135 X5
135 X5
Cybex plate loaded bench:
235 X5
225 X5 haha deload started
225 X5
225 X5
225 X5
Cybex flies:
100 X10
100 X10
Wide grip Pulldowns:
120 X10
120 X10
120 X10
Cybex pullovers:
100 X10
100 X10
Underhand cable rows:
120 X10
135 X8
150 X6
Vbar pushdowns:
105*X10
115 X8
125 X4
Cybex tri ext:
75 X10
75 X10
Rope push downs:
65 X10
65 X10
65 X10

 

[SBH]

I didn't do the farmers carries today so instead took the intensity up on the upright bike. Got 10.97 miles in an hour.
60 mins varying intensity upright bike.
Torso rotation:
70 X20,20 R&L
70 X20,20
70 X20,20

I will do the bike, farmers carry and Torso rotation in the same workout at some point.

 

[SBH]

Yesterday was my last workout in this log.
I will be doing a PCT log with dermacrine, bAET, IML Ultra Male(only have 25 caps) and IML Econtrol.
Delts & biceps:
Cybex incline bench:
135 X8
165* X5
165 X5
Leaning cable lat raises:
25 X10,10 R&L
25 X10,10
Cybex lat raises:
90* X10,10 R&L
80 X10,10
80 X10,10
Cybex Reverse flies:
70 X10,10 R&L
70 X10,10
70 X10,10
Ez bar cable curls:
80 X10
80 X10
80 X10
Rope hammer curls:
100*X10
100 X7
Incline curls:
30s X10
30s X10
Cybex concentration curls:
67.5 X10
67.5 X10
67.5 X 10
Hoist crunch:
L 185 X33 G33
R 185 X33
M 185 X34 100 total