Building The Alpha Physique With ForeRunner Labs

[abformulations]

The new Alpha Dog PCT has it in there plus arimistane. I would definitely like to get a bottle of that!

Really? I need to look into that

 

[pete8407]

Really? I need to look into that

Yea it just came out, it's on Swoldiers.

 

[IrishSoldier]

Like the lifts in here brotha, someone just couldnt put the weights down

 

[pete8407]

Like the lifts in here brotha, someone just couldnt put the weights down

I was on a mission from god

 

[tcslick]

Yea it just came out, it's on Swoldiers.

I'll have to check that out also. I've had good results with arimistane

 

[pete8407]

My post workout meal. Actually I'm splitting it in half so it's two meals

Eggs
Jalapeño
Grilled chicken breast
Just a few small pasta noodles from last night
Diced onion

Post workout shake

1 heaping scoop Choc PB swirl protein
Banana
1 oats n honey nature valley crunchy granola bar
Vanilla light & fit Greek yogurt 2x protein
Vanilla unsweetened almond milk
Ice
Blend, enjoy

 

[IrishSoldier]

Feed me..

 

[superbeast668]

Feed me..

I got a nice big dick you can eat.

 

[tyga tyga]

I got a nice 3.5in dick you can gobble up.

 

[hurdlemaker]

Beast is 4" hard, don't u discredit him that 0.5" he's so proud of

 

[tyga tyga]

Beast is 4" hard, don't u discredit him that 0.5" he's so proud of

Tell me more about how you know how big beast is 8)

 

[hurdlemaker]

Tell me more about how you know how big beast is 8)

imagine a very beastly Vienna sausage, now shorten it a little, there ya go

 

[wasme]

To all the above ... LMAO

 

[pete8407]

Wow, getting a little crazy in here! Today was back and I threw some legs in at the end.

Wide grip pull-ups-ss-susp sys row
6x10 reps-ss-6x8 reps
The pump has already set in big time especially in my arms. I think the Mass and Hard are starting to kick in or it could of been carbs from yesterday, I don't know

Inverted row-ss-bent over dual DB row(not straight up and down but in a rowing fashion, you start with the DB's out in front of you, row them back and drive your elbows into the ceiling)
4x10 reps-ss-4x30's x 8

Incline bench plate row-ss-1 arm BB rows(haven't done these in awhile so I decided to throw these in this week.
4x45's x 10-ss-4x95x8
I used small plates(two 25lb plates) so I could bring the bar higher to my chest. Awesome exercise! Doing more of these.

Deadlift-ss-bent over alt. DB row
225x12-ss-30's x 10
2x275x9-ss-2x30's x 10

Lying leg curl-ss-bent over BB row
4x90x8-ss-4x135x10
Basically no rests, maybe 5 sec. If that.

Bench squat
135x10
185x10
205x9
225x7
Drop
205x5
Drop
185x5
Drop
135x8

Exercise ball leg curl-ss-decline reverse crunches
4x10 reps-ss-4x8 reps
No rest, just back and fourth till done.

I tried some cream of rice today cause breezy loves this stuff so I figured I'd give it a shot, recipe is
1/4 cup cream of rice which makes 1 cup after it's microwaved.(I just used water)
1 3/4 level scoops of chocolate PB swirl protein
Sliced up a 1/2 banana on top when done
This stuff is damn good!

 

[hurdlemaker]

I found the reason I knew this...

 

[hurdlemaker]

Nice volume! Cream of rice is the sh!t, I go through about a box a week just in my shakes

 

[pete8407]

Nice volume! Cream of rice is the sh!t, I go through about a box a week just in my shakes

I'm so glad I tried it, I won't be running out anytime soon

 

[pete8407]

I'm going to make some overnight oatmeal tonight and have it for post workout instead of my shake in the morning. Kind of excited about this too

 

[hurdlemaker]

Yeah I used to do dry cut oats in shakes, I prefer the cream of rice tho, mixes so well and doesn't effect the flavor much at all. Typical shake for me is 1/4 cup cream of rice, large banana, handful of spinach, 2 scoops whey and a scoop of bcaa's. Post gym I use apple juice instead of water and add waxy maize instead of the rice or banana.

 

[superbeast668]

Cream of rice? Standard grocery fare? Is it like cream of brown rice?

 

[tyga tyga]

Post gym I use juice instead.

knew you were on da juice. Yousa sham!!!!!

 

[wasme]

Lots of volume in that workout... nice!!! I'm going to have to try the cream of rice.

 

[hurdlemaker]

Cream of rice? Standard grocery fare? Is it like cream of brown rice?

 

[pete8407]

Nice I was just about to take a pic

 

[IrishSoldier]

I got a nice big dick you can eat.

Damn beast, when in doubt whip it out is just a saying! Nobody actually does it, put it away o.o

 

[MrKleen73]

Damn beast, when in doubt whip it out is just a saying! Nobody actually does it, put it away o.o

Ha, depends what you got swinging... I know a few people will use any excuse they can to show off their sh1t. If I was equipped like a stud horse I would probably be one of them too!

 

[superbeast668]

Ha, depends what you got swinging... I know a few people will use any excuse they can to show off their sh1t. If I was equipped like a stud horse I would probably be one of them too!

Used to be one of my favorite pick ups. I'd unzip and pull my balls outs and walk around like that at house parties and bars. Feels like forever ago... It's gotten me laid I'm sure. It's also given me my share of black eyes and palm prints on my cheek. God my early 20s were fun.

 

[pete8407]

Used to be one of my favorite pick ups. I'd unzip and pull my balls outs and walk around like that at house parties and bars. Feels like forever ago... It's gotten me laid I'm sure. It's also given me my share of black eyes and palm prints on my cheek. God my early 20s were fun.

That's hilarious, I have a buddy that used to do the same thing at the same age!

 

[Hyde]

Bought some Bob's Red Mill Mighty Fine Hot Cereal last wknd.....it's like cream of rice & grits had a baby. Not sure how I feel about it, but it's complex carbs & 1/4 cup makes a pretty hefty cup of food. Def more filling than 1/4 cup steel cut oats or jasmine rice. I'ma get the cream of brown rice next time & feel it out.

Pete, you should get the boys at Xcel talking with Orbit. We've put on a lot of great brands & individual products as of late, & the owner has definitely been trying to cater to AM members to get the people exactly what they want.

That's not related to FRL, but we already carry them, so it's all good

 

[pete8407]

Bought some Bob's Red Mill Mighty Fine Hot Cereal last wknd.....it's like cream of rice & grits had a baby. Not sure how I feel about it, but it's complex carbs & 1/4 cup makes a pretty hefty cup of food. Def more filling than 1/4 cup steel cut oats or jasmine rice. I'ma get the cream of brown rice next time & feel it out. Pete, you should get the boys at Xcel talking with Orbit. We've put on a lot of great brands & individual products as of late, & the owner has definitely been trying to cater to AM members to get the people exactly what they want. That's not related to FRL, but we already carry them, so it's all good

I've already been talking with orbit about picking us up. I'm now handling all website accts./sales too. It's funny cause I was just going to email them back this morning. We are taking pre orders right now for the 3rd batch of the liquids and giving great discounts for bulk orders. That would be awesome cause I know a lot of guys on here buy from orbit!

 

[wasme]

I've already been talking with orbit about picking us up. I'm now handling all website accts./sales too. It's funny cause I was just going to email them back this morning. We are taking pre orders right now for the 3rd batch of the liquids and giving great discounts for bulk orders. That would be awesome cause I know a lot of guys on here buy from orbit!

You and Hyde are on to something here.... just saying.

 

[pete8407]

Overnight oatmeal today instead of a shake
1 1/2 scoops Choc PB swirl protein
1/2 cup oats
1 tbsp white Choc sugar free fat free pudding mix
1/2 cup unsweetened vanilla almond milk
1/2 cup light & fit vanilla Greek yogurt 2x protein
Delicious!

 

[pete8407]

Post workout meal, ham and eggs with mrs dash table blend seasoning

 

[hurdlemaker]

Nice, yeah I love those salt-free mrs dash seasonings as well

 

[tyga tyga]

Imma half to unsub, the food is straight killin me lol you know in in prep Pete! Lol

 

[pete8407]

Nice, yeah I love those salt-free mrs dash seasonings as well

Hell yes, there great. I actually saved about 1/4 of it cause I'll eat that in an hr when I take the next set of pills. I know tomorrow I'll have a cheat day that will start in the afternoon cause I have a business dinner in Chicago so basically I'll have dinner and drinks. The dinner is already chosen for you cause it's at the signature room at the top of the John Hancock. Normally the dinner is decently healthy. A filet with a vegetable and some kind of potato I think, which isn't bad but everyone normally hangs out all afternoon Saturday doing some day drinking and shopping, it's a lot of fun. I'll still take my Mass and Hard with me so I get my doses in. Today's workout was shoulders and triceps.

Seated DB side laterals-ss-seated DB hang swings-ss-dropped to light weight seated DB laterals
4x30's x 10-ss-4x30's x 8-ss-4x10's x 10

Bent over rear delt DB raises-ss-bent over DB hand swings-ss-dropped to light weightDB rear delt raises-ss-incline bench rear delt raises
4x30's x 10-ss-4x30's x 5-ss-4x10's x 10-ss-4x10's x 10
This quad set was awesome and those rear delts were burning, I could barely get 5 of the swings

Leaning DB lat raises
4x30x10
Drop
4x10x10
All sets had a drop to a 10lb DB

Seated DB press
60's x 10
65's x 10
70's x 10
75's x 6
Drop
60's x 8
I know I could of gotten more than 6 on the 75's but I don't have a spotter so I just wanted to be careful. I was really feeling it too which sucked.

Overhead ez bar tricep ext-ss-ez bar upright row
4x75x10-ss-4x75x8
After the last set of ext I brought the ez bar down and started the uprights right away. This was a badass combo.

Ez bar Skullcrushers-ss-ez bar front raises
4x75x10-ss-4x75x8

Bodyweight dips-ss-susp sys face pulls
4x14 reps-ss-4x8 reps
Sick combo, pumped like crazy.

Feet elevated diamond push-ups-ss-meadows wide/collar standing BB press-ss-ez bar ab rollouts
4x10 reps-ss-4x45(just bar)x7-ss-4x5 reps
10 sec rest in between sets.

 

[pete8407]

Imma half to unsub, the food is straight killin me lol you know in in prep Pete! Lol

Sorry man!

 

[IrishSoldier]

Have a drink for me, oh man I miss drinking..

 

[pete8407]

Have a drink for me, oh man I miss drinking..

Have you ever been to a trader joes? I haven't but everyone talks about it and how great they are. I don't have one here but I know Chicago does and I'm going to be right downtown so I'm going! Kind of excited

 

[joh408]

Have you ever been to a trader joes? I haven't but everyone talks about it and how great they are. I don't have one here but I know Chicago does and I'm going to be right downtown so I'm going! Kind of excited

Haha getting a nice dinner and all you can think about is Trader Joes! They just put some in Colorado finally so it's awesome. I used to have to stock up when I went out to California. Great selection of some bomb food. Plus their wine and beer is priced right

 

[pete8407]

Haha getting a nice dinner and all you can think about is Trader Joes! They just put some in Colorado finally so it's awesome. I used to have to stock up when I went out to California. Great selection of some bomb food. Plus their wine and beer is priced right

Haha I've been thinking of this for the last couple days! I've also thought about the cocktails! Haven't some drinks in awhile so it should be a blast! I'm going to pace myself and drink slow cause I know I'll get a buzz super fast!

 

[joh408]

Hell of a workout Pete. I'm sure your shoulders and tris were on fire with all those supersets

 

[joh408]

Haha I've been thinking of this for the last couple days! I've also thought about the cocktails! Haven't some drinks in awhile so it should be a blast! I'm going to pace myself and drink slow cause I know I'll get a buzz super fast!

Sounds like it'll be a great time man

 

[pete8407]

Hell of a workout Pete. I'm sure your shoulders and tris were on fire with all those supersets

Thanks! They were burning real good! My traps and rear delts are a little tender right now.

 

[pete8407]

Sounds like it'll be a great time man

It's a lot of fun! We haven't gone for a 2-3 year cause my wife was was pregnant and then after my boys were really young so we didn't want to leave them. We are both looking forward to this!

 

[pete8407]

Bands have arrived! That shipping is super quick, like 1 day! Literally! Can't wait to start implementing these into my routines!

 

[wicked442]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=100134"/> Bands have arrived! That shipping is super quick, like 1 day! Literally! Can't wait to start implementing these into my routines!

Nice! How much resistance?

 

[pete8407]

Nice! How much resistance?

There called the pro minis. I think there 90-100 extra lbs at the top

 

[wasme]

Nice session pete. Those bands are awesome, use them all the time

 

[RegisterJr]

oh man I miss drinking..

:hitwithrock:

Haha getting a nice dinner and all you can think about is Trader Joes! They just put some in Colorado finally so it's awesome. I used to have to stock up when I went out to California. Great selection of some bomb food. Plus their wine and beer is priced right

I don't think we have one around here, but I hear so many great things.

Hell of a workout Pete. I'm sure your shoulders and tris were on fire with all those supersets

Always killing it on bro day!

Hey, just found out what bro day meant.

There called the pro minis. I think there 90-100 extra lbs at the top

Suuuuper sweet looking bands. Those came fast!