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Feeling alpha and drying out with alpha-T2 - A PES sponsored Boblog!

5-23-10

Push/Pull------------------

Pullups: 20, 15, 10, 10, 10

DB Incline Bench: 20x15, 30x12, 40x12, 50x10, 60x10, 70x10, 80x8

Seated Cable Rows: 50x15, 100x10, 120x10, 140x10, 160x8, 160x7, 100x15

DB Bench Press: 20x15, 30x12, 40x10, 50x10, 60x10, 70x10

Pullups: 10, 10, 10
SS
Pushups: 20, 20, 20

Total Pullups: 95, all wide grip, full ROM

5-24-10

Shoulders/Arms/Abs-----------

Arnold Press: 20x15, 30x12, 40x10, 50x10, 60x10, 30x15

Rear Delt Raises: 15x12, 15x12, 15x12, 20x10, 20x10

Lateral Raises: 15x12, 20x10, 25x8, 15x12

Tricep Cable Pushdowns: 50x20, 70x20, 90x20, 110x10, 110x10, 50x20
SS
Cable Curls: 50x20, 70x15, 90x15, 110x8, 110x8, 50x20

Decline Situps: 25, 20, 20, 20

Wheel of Death: 10, 8

Narrative:------------------

PFT scheduled for Wednesday. :head: Gonna rest tomorrow and get a little run in then go all out on Wednesday morning. Stuff is finally starting to settle down so that I may refocus my efforts on my real goal. :usa1: Good times.

Tunes:--------------

Manticora - Wisdom
 
05-25-10

RUN!------------
2.7 Miles
Hills
Fasted
69°
26:14

Narrative:------------
Oh fasted cardio, how I hate thee. 32oz of skim milk down the hatch, and the rest of the day is devoted to work/recovery.

Tunes:--------------

Epica - Indigo / The Obsessive Devotion

Leave this on in the background. :fing02:
 
PFT!

3 Miles: 24:06
19 pullups
100 crunches
258 (out of 300) - 1st class

Narrative:------------

Run time here is still holding me back. Nothing to it but to do it. Gotta run more. More distance, more often. Period. Yes I'll probably drop more weight, :aargh: yes I'll probably lose more strength, :aargh: but if it gets me where I want to go I'll be able to get most of it back (the strength anyway,) when I'm commissioned.

To give an example of the competition; gunny already has one 300 and two 295s ready to go to the winter class in January. To say the competition is great is an understatement. It's like walking on stage as an amateur at a pro show, I've got work to do.

Tunes:----------------

Hamlet 2 - Rock Me Sexy Jesus

But the dude's got lats that make me feel gay.






No, this song never gets old. It's made of pure awesomesauce and epic win.
 
Functional fitness, gotta love it.
 
you were running 8 minute miles SB, that is nothing to be ashamed of!!! and looks like you maxed the others. Great job IMHO. I would recommend some fartlic runs myself. This is an example that got me running 7:30 miles to 6:10 miles in 2 months
on a track-
2 laps warm up
2 laps 75% sprint pace
1 lap jog
1 lap 100%
1/2 lap jog
1 lap 100%
1/2 lap jog
1 lap 100%
then 1 full lap jog
2 full 100%
1 lap jog
3 full 100%
1 lap jog
4 full 100% (obviously you will be either dead or puking)
2 laps jog
1 lap 75%
2 laps cool down
works out to about 6-7 miles
this is a graduated level. To begin with try without the 3 and 4 lap sprints. Slowly work the 3 in , and then the 4 by the middle of second month. Once you hit this level, no need to ever increase it
I did this 1 time per week, usually on Wed. On Monday I did a tempo run (3-4 miles moderate pace)
and Friday was a long slow run (5-6 miles very relaxed conversational pace)

give it a shot my friend
 
05-26-10

Legs:----------------

Leg Extensions: 45x10, 45x10, 45x10, 45x10
SS
Leg Curls: 50x10, 50x10, 50x10, 50x10

Squats: 95x10, 135x10, 175x10, 215x8, 255x6, 225x10

Front Squats: 135x10, 135x10, 135x10, 135x10, 135x10

Leg Extensions: 45x15, 45x15, 45x15, 45x15

Narrative:-------------

Felt like a good leg day considering that I did a PFT this morning. Thanks for the fartlek template AG. I'll be off on Friday and I'll try that out down at the lake. I think I would be able to use the 1/4 mile posts as 'laps,' let's DO IT!

Tunes:----------------

Alestorm - Wolves Of The Sea
 
05-27-10

Push/Pull:--------------

DB Incline Bench: 20x15, 40x12, 60x12, 80x10, 50x20
SS
Incline Flies: 10x12, 15x12, 20x10, 20x10, 20x15
SS
DB Incline Bench: 10x12, 15x12, 20x10, 20x10, 20x10

Pullups: 15, 10, 10, 10

DB Rows: 40x10, 50x10, 60x10, 40x10, 40x10

Close Grip Pullups: 10, 10, 10
SS
Pushups: 20, 20, 20

Narrative:------------------

Pretty good push/pull today. Probably go heavier w/ lower rep counts next push/pull.

Tunes:---------------

ZZ Top - My Head's In Mississippi

Old School :fing02:
 
I'M ALIVE!!!

So yeah there was a shoulder workout, 2 leg workouts, an upper body workout, a couple runs in there.

06-02-10

Legs:--------------

Leg Extensions: 45x10x4
SS
Leg Curls: 50x10x4

Front Squats (Heels on ramp): 135x10, 155x10, 175x8, 175x8, 135x10, 135x10, 135x10

Leg Press: 135x20, 225x25x4, 135x40

Leg Curls: 50x15, 60x12, 70x10, 80x8

Narrative:----------

Well I haven't been posting in here but I've been busy as a one-armed paper hanger.

Tunes:-----------

Tool - Sober
 
a one armed WHAT??? lol I had to read that one a few times!!! lol
nice lift my friend, and good to see you back at it!
 
What's going on in here!!!???
 
metroba said:
What's going on in here!!!???
Click to expand...

Getting chances here and there to finally post updates.

Ran 5 miles this morning 41:55 down at the lake. Woowoo!
 
Blah blah blah. Don't want yall to think I'm Sallying out on you guys.

6/4 Push/Pull

6/5 Shoulders/Arms/Abs

6/6 Legs

6/7 Run - 3.9 miles 34:29
 
Army Guy said:
what Sally??? did you say something??? lol
Not so my friend!!!
Click to expand...

I should add that today's run was w/ hills and fasted....don't want you thinking that I'm getting worse at running again
 
06-08-10

Push/Pull-----------------------

DB Incline: 35x12, 50x12, 65x12, 80x12

Cable Flies: 30x10, 40x10, 40x10, 40x10, 20x15

Flat Bench: 135x10x3

Pullups: 20, 10, 10, 10

Seated Cable Rows: 50x15, 75x10, 100x10, 125x10, 125x10

Lat Pulldown: 50x10, 75x10, 100x10, 100x10, 100x10

Narrative:----------------

A little bit lighter on the back stuff, spend more time focusing on starting the movements with the lats than just 'grip it and rip it,' A little more taxing on the CNS and the muscles themselves.

Not bad for putting in 4 miles a few hours before.

Tunes:--------------

Will Ferrell and the Channel 4 News Team - Afternoon Delight

If you don't think this is the greatest song ever, I will fight you.

That's no lie.
 
Oh-h, it's the deep burn! Oh, it's so deep! Oh, I can barely lift my right arm 'cause I did so many. I don't know if you heard me counting, I did over a thousand.
 
6-9-10

Shoulders/Arms/Abs--------

Shoulder Press: 20x15, 30x12, 50x12, 60x12, 70x10

Rear Delt Raise: 15x10, 15x10, 20x10, 20x10, 20x10, 15x12

Seated Tricep Extensions: 30x20, 50x20, 70x15, 90x10, 80x15

Incline Curls: 20x10, 25x10, 30x10, 35x8

Decline Situps: 10, 10, 10
SS
Decline Oblique Crunches: 10, 10, 10

Back Extensions: 10, 10, 10
SS
Side Bends(Left): 10, 10, 10
SS
Side Bends(Right: 10, 10, 10

Narrative:-------------------

Yeah, only 1 movement for bis and 1 for tris

I only have 1 cap left of a-T2. :( I guess it's time to take some time off of it. I'll go low carb tomorrow and try and get good and dry before snapped a few 'after' shots. So far the weight appears to be hovering at the same point but I'm noticing an increase in vascularity. As noted, most of the new veins are in my core which is kind of a new thing for me. :head:

Tunes:-------------------

Meshuggah - Future Breed Machine (Misheard Lyrics)

This is the hardest I've ever laughed at a song as awesome as this.
 
mr sb, quick question. im into week 3 at 2/2 of the alpha and havent noticed alot of the sweating that i saw the first 2 weeks, have you experienced this or are you still feeling the rise in temp?
 
bigsexy74 said:
mr sb, quick question. im into week 3 at 2/2 of the alpha and havent noticed alot of the sweating that i saw the first 2 weeks, have you experienced this or are you still feeling the rise in temp?
Click to expand...

It's weird. Some days I just can't stay cool, niagra falls style. Other days I'm just moderately perspiring. I'm just glad that I started keeping my deodorant in my gym bag last year. :thumbsup:
 
SilentBob187 said:
It's weird. Some days I just can't stay cool, niagra falls style. Other days I'm just moderately perspiring. I'm just glad that I started keeping my deodorant in my gym bag last year. :thumbsup:
Click to expand...

lol I thought I smelled something!!! :chairfall:
 
06-12-10

BACK in action!----------------

Pullups: 20, 15, 6+45lb, 5+45lb, 5+45lb, 5+45lb, 10+25lb, 10+25lb, 10+25lb, 10, 10

Seated Cable Rows: 75x10, 100x10, 100x10, 125x10, 125x10

Narrow & Neutral Grip Lat Pulldown: 20x10, 75x10, 100x10, 125x10

Close Grip (V-Bar) Pullups: 10, 10

Pullups: 5

Total Pullups: 131

Narrative:--------------------

Class is in session! Today's topic, dominating pullups! After taking it easy on my neck with a light leg day (Thursday), and a light run (Friday,) I figured it was time to get back to what I do best. Dominating one muscle group in a way that few dare. BACK :twisted: 131 pullups, that's right. 85% wide grip ;) Hopefully my back is in f*cking tatters come tomorrow! :head:

Y'all need to get the f- back in here!

Let's get a pullup competition going! I'm sure resolve would dominate the 1rm weighted...but I want to get some type of volume competition going. Let's grow some f*cking wings! LAT SPREAD!!!!!!!

Tunes:-----------------------

Disturbed - Conflict
 
131 Pull-ups!!!! Holy Crap SB, I think you solidified the PUll-Up king Crown on that one brother!!!! intense!!!
 
Army Guy said:
131 Pull-ups!!!! Holy Crap SB, I think you solidified the PUll-Up king Crown on that one brother!!!! intense!!!
Click to expand...

Does BK still make those paper crowns for kids? I've got an idea brewing... :sgrin:
 
06-14-10

Chesticles:---------------

DB Incline: 20x15, 30x12, 50x12, 60x12, 70x10, 80x10, 50x15

Incline Flies: 15x10, 20x10, 25x10, 25x10, 15x15

Flat Bench: 95x12, 135x10, 155x10, 185x6, 135x10, 135x10

Cables Flies: 30x10, 40x10, 50x8, 40x10, 30x15

Narrative:----------------

Some old b-tardo f*cked up my workout. Normally the gym I'm at is playing disturbed, slipknot, system, five finger death punch, tool, avenged seven fold, etc. etc. It's not exactly my favorite list of bands, but it's okay. Anyway, this fella comes in and not only does he press stop during a Lamb of God track (I know, right?!) but then he proceeds to put in a, I sh*t you know, Doobie Brothers CD.

Now, I have nothing against the Doobie Brothers, but that is NOT music to lift to. That's backyard barbecue music, driving music, anything that doesn't involve aggression. So yeah...that pretty much sums up my workout. What a d*ck move.

Tunes:-------------------

The Doobie Brothers - Listen To The Music

Does this make you want to SFW and hit massive PRs?

Me neither...
 
Another SilentBob masterpiece up in here. Here's some more flavor for you, brah:

Invalid Link Removed
 
Trauma1 said:
Invalid Link Removed
Click to expand...

:smlove2:

Scorpio, and my name is Bob. Now I like a woman that's quiet. A woman who carries herself like Miss Universe. A woman who would take me in her arms and she would say, Bob, yeah. And if you fit that description, this is for you especially:

 
SilentBob187 said:
:smlove2:

Scorpio, and my name is Bob. Now I like a woman that's quiet. A woman who carries herself like Miss Universe. A woman who would take me in her arms and she would say, Bob, yeah. And if you fit that description, this is for you especially:

Click to expand...

And a woman that can do an aggressive double aerial off of my dresser and stick the landing perfectly on my junk.
 
^ agreed

Woke up early this morning. Hit the ground running.

3 miles in...wait for it...

23:25!
Fasted cardio!

And that's with some big hills at the beginning of the run too. So yeah, I was stoked about that. Google maps and I found a 4 mile route around the neighborhood and it has a very easy marker for the 3 mile mark.

So yeah, after that it was a mixed jog/walk for that last mile home, to kinda stretch out and whatnot.

Got home, downed 64oz of skim milk (32g protein, 64g carbs, maybe 4g fat at most,) And I'll probably sit down to breakfast here within the hour.

I'm thinking arms/abs tonight instead of shoulders just to give the front delt a bit of a break after chest yesterday. And besides, I have to continue with the tricep extension challenge. What's the current record? 170x10?
 
06-15-10

Arms:--------------------

DB Tricep Extensions: 20x20, 30x20, 40x20, 70x10, 80x10, 90x10, 100x8

Cable Tricep Pushdowns: 70x10, 90x10, 110x10, 130x10, 150x10, 50x20

DB Incline Curls: 15x10, 20x10, 25x10, 30x10, 35x10

Zottman Curls: 15x10, 20x10, 25x10, 30x8, 15x10

Wheel of Death: 10, 10

Decline Situps: 10, 10
SS
Decline Oblique Crunches: 10, 10

Back Extensions: 10, 10

Narrative:-------------------

Ran this morning. Gonna run again tomorrow morning I think. Time for sleep.
 
Damn SB you got some killer lifts bro! Ever think of making any vids?
 
metroba said:
Damn SB you got some killer lifts bro! Ever think of making any vids?
Click to expand...

Only have an old digital camera...I'll check and see what all I can do with it other than just pictures.

Legs:----------------

Leg Extensions: 45x10, 45x10, 45x10
SS
Leg Curls: 50x10, 50x10, 50x10

Front Squats: 45x20, 95x10, 135x10, 155x10, 175x6, 175x6, 175x6, 135x10

Leg Press: 45x20, 135x20, 225x20, 315x15, 315x15, 225x20, 225x20, 225x20, 135x40

Narrative:-------------

Running tomorrow morning. Want legs somewhat functional :lol:

Tunes:----------------

LMFAO - Yes

Damn you Inarius, this sh*t is stuck in my head!!!
 
I'm a closet LMFAO fan.
 
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