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Building The Alpha Physique With ForeRunner Labs

Ok yesterday I did a leg pump session with light weight and very short rests.

Leg ext 4x90x15
5 sec rests

Lying leg curl(toes pointed out)
4x45x12
5 sec rests It makes a huge difference with your toes like that!
Plus they were slow and controlled, they burned a little.

Bench squats
4x135x15
30 sec rests

Plate squats
4x45x12
30 sec rests

Dual leg toe raised calf raises
4x30 reps
 
Today was shoulders

Standing DB lat raises-ss-standing DB swings
4x30's x 12-ss-4x30's x 10
I'm getting stronger on these cause I remember when getting to 10 was tough.

Seated DB press
60's x 12
65's x 12
70's x 12
75's x 11
80's, couldn't get them up, oh how I wish I would of had a spotter:( I know once I got them up I could press the hell out of them!

Standing BB press
90x12
3x100x10
I dropped the weight on these so I could keep my form strict without the boost from my legs.

BB upright rows
2x90x10
I went really high on these to incorporate the traps and rear delts

Plate front raises
3x45x12
I think I could of got 15 reps but I would of sacrificed form

Bent over rear delt plate rows
3x45's x 12
I love these, they really target the rear delt good!

Standing behind the neck BB press-ss-standing band lat raises
2x90x12-ss-2x10 reps
You can't go down a the way with the bands cause you lose tension so they were about 3/4 the way down and then up as high as I could go. Awesome exercise

Seated BB press(just bar)
45x25 rep
25 sec rest
15 reps
15 sec rest
10 reps
10 sec rest
10 reps
10 sec rest
7 reps
7 sec rest
5 reps
5 sec rest
4 reps
4 sec rest
3 reps
3 sec rest
1 rep
Done!

I was only going to do 4 exercises:) I just couldn't stop, amazing training session today! I want to say the pump lately has been incredible! Like the best I've ever had! Also, my appetite has increased as well. This weekend the diet choices haven't been the best just because we had two bday parties to go to plus two mothers day get togethers. Starting Monday after all these parties my diet is going to be tweaked especially now since this stuff has fully kicked in. Strength is starting to go up, libido is badass! Time to get some good results
 
pete8407 said:
This weekend the diet choices haven't been the best just because we had two bday parties to go to plus two mothers day get togethers. Starting Monday after all these parties my diet is going to be tweaked especially now since this stuff has fully kicked in.
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Haha, good for you. Life is all about balance.
 
kisaj said:
Haha, good for you. Life is all about balance.
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Thanks man, got to live a little. Alcohol intake has been in check, very very little. Like a beer here and there. I have noticed that when my diet is spot on for a couple weeks then I have a day where I go off, nothing crazy but eat food if normally wouldn't eat, it's like my metabolism kicks in overdrive afterwards, it's crazy! I always look leaner, I'll take it.
 
Damn I gotta start doing db presses for shoulders before barbell again. Yeah just the confidence of having a spotter behind you puts ur mind at ease and your muscles can perform what you knew they would perform.
 
IrishSoldier said:
Damn I gotta start doing db presses for shoulders before barbell again. Yeah just the confidence of having a spotter behind you puts ur mind at ease and your muscles can perform what you knew they would perform.
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Or you could man up lol. I say that half seriously - I try to only ever take reps I believe I can finish, which alleviates a lot of worry. Don't allow yourself to miss reps. If you get thru a really hard rep, that's it, shut it down. Leave something in the tank. It builds confidence in your strength - soon you come to believe anything you undertake you KNOW you will succeed, because when you go for it it's something you really believe in.

This is concerning big compound movements. Iso stuff towards the end is where I go to failure, finish the muscle, stretch the fascia, hit half reps if you need. But you really don't wanna miss a lift when you're balls deep in a heavy front squat, or have a heavy barbell over your head.
 
My workout this morning was so killer. Today was shoulder pump.

Standing DB press-ss-standing DB lat raises
4x30's x 15-ss-4x10's x 12
I could barely get to the 12 rep on the lat raises, oh the burn!

Ez bar upright row(alt narrow and wide grip every other set)-ss-incline rear delt DB raises
4x75x12-ss-4x10's x 12

Susp sys face pulls-ss-band over and backs(over and back is one rep)
4x10 reps-ss-4x25 reps
These bands be working it!

Seated arnold press-ss-plate shrugs(squeeze at the top, stretch at the bottom)
4x30's x 15-ss-4x45's x 15
Ever since I've dropped the weight on the shrugs, my traps have blown up!

Directly after my last set of shrugs

Band lat raises
1x12 reps

Directly after the bands

Standing DB lat raises
1x10's x 15
Shoulders on fire, done!

I have to say the libido is jacked through the roof, if I rub up against something, watch out:)
 
Have you noticed any lethargy on this stack, Pete? I ran an almost identical cycle over a year ago. It was FRL's A Mass (og) & 5Alpha Test, & for some reason I suffered massive lethargy the whole 6 wks. I added in AMS 4AD about 2.5 wks in to try to help, but was still exhausted all the time. I had nowhere near the grasp on my diet then that I do now, so who knows for sure why, but that was the only side I recall (and it was pronounced).
 
So far none at all. I never had any on Pro's either. If I do I can't tell cause Stimaholic keeps me going really well.
 
Hyde said:
Have you noticed any lethargy on this stack, Pete? I ran an almost identical cycle over a year ago. It was FRL's A Mass (og) & 5Alpha Test, & for some reason I suffered massive lethargy the whole 6 wks. I added in AMS 4AD about 2.5 wks in to try to help, but was still exhausted all the time. I had nowhere near the grasp on my diet then that I do now, so who knows for sure why, but that was the only side I recall (and it was pronounced).
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I get that on dymethazine and drol big time after two weeks. What are the target hormones? I'm not up to date on the prohormonal substances. Actives I'm a bit more knowledgable lol.
 
superbeast668 said:
I get that on dymethazine and drol big time after two weeks. What are the target hormones? I'm not up to date on the prohormonal substances. Actives I'm a bit more knowledgable lol.
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drol as in Sdrol or Adrol?

Alpha Mass is 1-androstenediol, which is eventually gonna get you 1-test. Safe as can be on the liv, it does gradually give a little strength & size. Low risk, low reward, but if you got the cash you could run it for 8 wks or so & run way higher dose than suggested & you'll obv see more results/sides. Nice option for somebody wanting to pin 1-test but can't get ahold of any, or if you're like me & stick w/ orals. FRL's sister company AMS has 1-AD dissolving tabs & liquid suspension also if you didn't want caps.

Alpha Hard is 5epiAndro & Androsterone - androsterone can get you DHT, & I believe the same can be said for 5epi. Think of this stack like a light dose of 1-test & masteron - dry, promoting strength, lean mass, & including an anti-estrogen for gyno control.
 
Hyde said:
drol as in Sdrol or Adrol? Alpha Mass is 1-androstenediol, which is eventually gonna get you 1-test. Safe as can be on the liv, it does gradually give a little strength & size. Low risk, low reward, but if you got the cash you could run it for 8 wks or so & run way higher dose than suggested & you'll obv see more results/sides. Nice option for somebody wanting to pin 1-test but can't get ahold of any, or if you're like me & stick w/ orals. FRL's sister company AMS has 1-AD dissolving tabs & liquid suspension also if you didn't want caps. Alpha Hard is 5epiAndro & Androsterone - androsterone can get you DHT, & I believe the same can be said for 5epi. Think of this stack like a light dose of 1-test & masteron - dry, promoting strength, lean mass, & including an anti-estrogen for gyno control.
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Either drol lol. Both of em kill me


I know eq can cause lethargy. 1test is similar to my knowledge. With the dht though I wouldn't think it. Could be a combo of things that got you.
 
Which is funny, because when I ran that old Boldione this winter for 8wks lethargy wasn't an issue (until I added the M1T), even at 800mg. But no other 1-andro product gave me lethargy like that run. I'm chalking it up to diet probably.

I didn't realize the new Hard has agmatine, that's a sweet bonus.
 
Hyde said:
Which is funny, because when I ran that old Boldione this winter for 8wks lethargy wasn't an issue (until I added the M1T), even at 800mg. But no other 1-andro product gave me lethargy like that run. I'm chalking it up to diet probably. I didn't realize the new Hard has agmatine, that's a sweet bonus.
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They both have agmatine. So if you were to run it, it would be at a higher dose? What you your dose be? I'm running it at 6 caps a day like they suggest, for both products.
 
pete8407 said:
They both have agmatine. So if you were to run it, it would be at a higher dose? What you your dose be? I'm running it at 6 caps a day like they suggest, for both products.
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Hard to say with a prop blend, but everything from AMS for example I like to run 50-100% more of the recommended dose. Not recommending this, just what I like (and I like all their stuff). I tend to run my cycles like mockups of an injectable cycle. There is always a non-methyl base compound like 4dhea, often for the entire duration. Stano, trest, 5epiandro are all good options, & you might be able to use LMG as well (Deca is cruisable & LMG is pro-norbolethone, which is a sister compound to deca durabolin). Cycles for me are 6-10wks & at least 2 methyls are run to really do the work (better to stack milder doses of 2 compounds than a big dose of 1, I feel) & a non-methyl like furaz, 19norDHEA or tvar are good ideas if you wanna use less methyl. I'm big on TUDCA & other supports.

If A Mass has agmatine in it as well though you definitely don't wanna overdo it too much - too much agmatine can be a bad thing. But that's cool FRL's including it here!
 
Good point on the agmatine Hyde. I never took that into consideration. I had contemplated dosing 8 caps a day.
 
What would too much agmatine do?
 
RegisterJr said:
What would too much agmatine do?
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I was under the impression that it can decrease sensitivity to it for some reason, but I couldn't find anything in some brief searching to back that. Looks like it's mainly just a waste (and it's not particularly cheap) to overdose it for your bw.

"Although at this moment in time agmatine appears to be pretty nontoxic, there is insufficient toxicology testing for superloading. It may be prudent to stick within the 2,670mg dosage that has been used in humans"

Noted that at the bottom of this quick lil article:
Invalid Link Removed
 
Hyde said:
I was under the impression that it can decrease sensitivity to it for some reason, but I couldn't find anything in some brief searching to back that. Looks like it's mainly just a waste (and it's not particularly cheap) to overdose it for your bw.

"Although at this moment in time agmatine appears to be pretty nontoxic, there is insufficient toxicology testing for superloading. It may be prudent to stick within the 2,670mg dosage that has been used in humans"

Noted that at the bottom of this quick lil article:
Invalid Link Removed
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Sweet, thanks! I didn't know if you knew something I didn't (regarding agmatine, because I know you know a LOT I don't). I take 750-1000mg max, so no issues here.

Whether or not it's a waste of money for artificial size is under debate.
 
Well, I've never looked at any pub med on it, so it was a surprise right there just to learn it was tested on humans at 2.6g - I personally notice agmatine a lot better at 1.5-2g taken preworkout vs the 1g that's usually suggested, so it's great to know it's safe at 2.5g!
 
Today was arms

BB curl-ss-dips
4x75x12-ss-4x12 reps

Plate loaded preacher-ss-close grip BB press
4x90x10-ss-4x135x12

Wide grip ez bar curl-ss-ez bar skull crusher/press combo
4x75x12-ss-4x75x10

Incline DB curl-ss-feet elevated diamond push-up
4x30's x 10-ss-4x10 reps

Great workout, very short rests, between 5-15 sec! The whole workout only took me 30 some minutes.
 
pete8407 said:
Today was arms

BB curl-ss-dips
4x75x12-ss-4x12 reps

Plate loaded preacher-ss-close grip BB press
4x90x10-ss-4x135x12

Wide grip ez bar curl-ss-ez bar skull crusher/press combo
4x75x12-ss-4x75x10

Incline DB curl-ss-feet elevated diamond push-up
4x30's x 10-ss-4x10 reps

Great workout, very short rests, between 5-15 sec! The whole workout only took me 30 some minutes.
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Yikes! Arms must have been pumped like crazy!
 
Holy Mackeral! 30 mins is impressive brother!
 
mountainman33 said:
Yikes! Arms must have been pumped like crazy!
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Oh man it was a great feeling, with those short rest my arms were exploding! This stack actually has increased my hunger so I can tell I'm putting on some weight, I'm not as defined as before but I feel and look much bigger, maybe it's just the pump:)
 
Here's the arm workout for today.

Standing DB curl(together)-ss-reverse grip ez bar overhead ext
4x30's x 12-ss-4x55x12

Ez bar 21's-ss-ez bar close grip bench
4x55x21-ss-4x55x21

Susp sys curls-ss-susp sys overhead tri ext
4x10 reps-ss-4x10 reps

Band curls-ss-band kickbacks
4x20 reps-ss-4x20 reps
No rest between exercises or sets, just go go go!!!!!
 
Your SS on arms are always killer Pete!

Where dem noods?
 
I went to my bro in laws gym today. I hit up some chest and biceps today. I'll try to remember some of the weights but I know I won't on the cables.

Flat DB press
80's x 10
90's x 10
100's x 7
70's x 10
Drop
60's x 7
Drop
50's x 5

Incline BB press-ss-standing DB curl (together)
4x135x10-ss-4x30's x 10
10 sec rests, SWOLnation began!!!

Iso incline hammer strength press
90x12
180x10
200x9
Drop
180x8
Drop
90x15

Cable crossovers
2 sets in the middle
2 sets up top
2 sets on bottom
All supersetted with lat pulldown bicep curls
Sorry don't remember the weights

Medicine ball push-ups (switching hands every rep)
3x8 reps per arm
15 sec rests

Straight bar cable curls (facing away from cable)
4 sets of 12 reps
Don't remember weight

Incline cable hex press
4x10 reps
Don't remember weights, these are sick!!!!!!

Rope cable curls
4x10 reps
Don't remember weights

Flat DB hammer press-ss-seated DB curls(together)
3x30's x 10-ss-3x30's x 10
No rests at all, this was a great finisher!
 
Looks like I'll be doubling my dosage starting tomorrow! 6 in the AM and 6 in the PM! Little excited! Plus I have a new addition to the stack!!!!
 
Athletix said:
Looking forward to how you like it! Great log so far
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Can't wait to try it! Tomorrow morning it will get broken in! The results from the stack won't interfere with High Volume. I'll take high volume pre/during workout, where Hard and Mass are always taken post workout with some food.
 
Invalid Link Removed My camera sucks, I'll try to get more. I was trying to get a good pic of my shoulder
 
Dude just cracked a tub of High Volume wednesday - gonna use it for the 2nd time today in an hour or so! Was pretty pleased with it. Rotating it between days I use Quake to help keep my tolerance to the amp citrate in it down. Quake for deadlit & squat, HV for bench between them & the bodybuilding/lagging muscle day at the end of the wk. Certainly a good price tag on it for what's in it.

You have really good forearms, Pete - they look meaty in that pic.
 
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