9/16/11 - back and delts - Alpha Mass Day 1
Weight: 187.0lbs
Smythe Military Press - 150x13, 160x8, 140x7
Standing DB Side Laterals - 40x12, 30x15, 30x9 (this exercise was superset with mil press)
Rack Deads - 405x4, 365x8, 315x8
Bent Over BB Rows - 265x8, 225x10, 201x11
Wide Grip Pull Ups - BWx10, BWx6, BWx5
DB Shrugs - 100x10, 80x12, 70x10
Rope Crunches - 160x20, 130x20
10min Treadmill at 3.8rpm
Felt very strong and had a lot of intensity. Way too early to tell if it's the alpha mass or not, but I can tell you my last workout SUCKED. I'm not getting much sleep at all because my wife nd I just had our newborn daughter 1 week ago. None the less, I need to train, so i'm not going to let lack of sleep stop me. I only got like 4hrs sleep for my last workout, so it did affect me i'm sure. This workout i got 4hrs sleep, was woken up for a couple hours, then got 2 more hours zzzzz afterward. I've never used 1-T before, so i'm not sure how long it takes to notice anything from it. All I can say is I had wayyy more intensity and motivation and that alpha male mentality, compared to my last workout.