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MY 6 wk 1-ALPHA LOG

DAY 15 CHEST N STUFF
Bench Press
12@135, 10@225x4
Incline Plate Press
6+2@140, 9@120, 10@110
FST-7 Machine Fly (0:30 rest)
10@190x5, 10@170, 10@150
Dips
8@45, 12@bodyweight
Plate crunches
15, 15, 12, 12 @40
Three-way Calves
45@50
Seated Raise
15@90x2
 
PalmFist said:
I have a problem guys. The Marine Corps Birthday Ball is next weekend and I might not be able to fit into my dress blues at this point...
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I can help with that. Drop some water weight off of you, so long as your waist has not gotten a lot bigger I can help you pull the sub q water off and keep the water in the muscle without depleting yourself all week. I will post it up later this coming week.

PalmFist said:
DAY 15 CHEST N STUFF
Bench Press
12@135, 10@225x4
Incline Plate Press
6+2@140, 9@120, 10@110
FST-7 Machine Fly (0:30 rest)
10@190x5, 10@170, 10@150
Dips
8@45, 12@bodyweight
Plate crunches
15, 15, 12, 12 @40
Three-way Calves
45@50
Seated Raise
15@90x2
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Nice man you have really been rocking it, thanks for logging. Did you get squared away with a shirt? If not let me check with HQ to see if we can't hook you up since you are being kind enough to log your personally funded experience.
 
MrKleen73 said:
I can help with that. Drop some water weight off of you, so long as your waist has not gotten a lot bigger I can help you pull the sub q water off and keep the water in the muscle without depleting yourself all week. I will post it up later this coming week.

Nice man you have really been rocking it, thanks for logging. Did you get squared away with a shirt? If not let me check with HQ to see if we can't hook you up since you are being kind enough to log your personally funded experience.
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Thanks bro. Yeah this stuff has been awesome so far. What I've accomplished in 2 wks would've taken me like 6-8 sans supplements. As far as ridding subcutaneous water I've done Epsom salt baths with rubbing alcohol before and worked really well. Let us know what your solution is for that. And a shirt, man if you could make that happen I'd be thankful for sure. Appreciate you chiming in as I've seen your logs and know you're legit
 
I would like to learn how to lose the sub q water weight. Let me in on the secret
 
DAY 16 LEGS
Stiff DL
12@135x4
Seated curl
10@220, 10@250, 7@265
Lying curl
10@70x3
Leg ext
15@160, 180, 200, 220
Box Squat
10@225x5
Leg press
10@540x5

Weight 194. Wasn't in the zone today and felt off
 
i think your progress is amazing . i hope when i do this i can achieve close to what i see here . great job can't wait to see the end result.
 
FRMST said:
it'd be great if you can upload some pictures
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Yah quite a few pics in this log already...I am sure we will see some more though...

chefbo said:
i think your progress is amazing . i hope when i do this i can achieve close to what i see here . great job can't wait to see the end result.
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All indications is that you should do very well on this. If you liked 1-andro then this well be even better for you.
 
FRMST said:
it'd be great if you can upload some pictures
Click to expand...

Yah quite a few pics in this log already...I am sure we will see some more though...

chefbo said:
i think your progress is amazing . i hope when i do this i can achieve close to what i see here . great job can't wait to see the end result.
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All indications is that you should do very well on this. If you liked 1-andro then this well be even better for you.
 
Yesterday was the beginning of my 4th week on this. Chest day. I started with incline. Did 275 an easy 12 times. Went up to 295. Did that 8 times. Then went up to 315 and did it 5 times and had a spotter help with the 6th one. Then just did a pyramid back
Down. Flat bench was about the same. Weight was a lot easier. Did decline hammer strength and went all the way up to 5 plates. Did that 6 times. This stuff is the truth.
 
TankSinatra said:
Yesterday was the beginning of my 4th week on this. Chest day. I started with incline. Did 275 an easy 12 times. Went up to 295. Did that 8 times. Then went up to 315 and did it 5 times and had a spotter help with the 6th one. Then just did a pyramid back
Down. Flat bench was about the same. Weight was a lot easier. Did decline hammer strength and went all the way up to 5 plates. Did that 6 times. This stuff is the truth.
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Wholy fug!!! is this significantly more that you usually lift. I know this is going to really push peoples strength way up cuz it converts to the best strength gainer I have ever used and conversion is good by what I am hearing.
 
Normally I don't go higher then 275 on incline. I could only hit that 6-8 times. Decline the most I've done without a ph is 4 plates. So I think this stuff is really working. I am taking 2 n the morning and 2 later on tho. But like I said it's been working pretty good for me.
 
TankSinatra said:
Normally I don't go higher then 275 on incline. I could only hit that 6-8 times. Decline the most I've done without a ph is 4 plates. So I think this stuff is really working. I am taking 2 n the morning and 2 later on tho. But like I said it's been working pretty good for me.
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Yah and the weigh just feels lighter .. that's good conversion cuz that's what's supposed to happen.. can't wait less than 2 months now...
 
When I was taking 1 andro I think I got my incline up to 315 also but it was the last week of the cycle when I hit it 6 times. If I recall correctly.
 
DAY 18 BACK N ABZ
Weight 195
Hanging leg raise + wide pullups
25 + 15, 20 + 10x2
Neutral grip pullups
8x3
DL
10@135, 8@225x4
Wide lat PD
9@200x3
Reverse grip BB row
8@155x3
Close grip lat pd
10@180, 8+2@200x2

Been out of it since Saturday but strength and weight are still going up. As far as pics perhaps soon. I'm hesitant to post pictures because some men seem to use bodybuilding websites like a singles bar...
 
PalmFist said:
DAY 18 BACK N ABZ
Weight 195
Hanging leg raise + wide pullups
25 + 15, 20 + 10x2
Neutral grip pullups
8x3
DL
10@135, 8@225x4
Wide lat PD
9@200x3
Reverse grip BB row
8@155x3
Close grip lat pd
10@180, 8+2@200x2

Been out of it since Saturday but strength and weight are still going up. As far as pics perhaps soon. I'm hesitant to post pictures because some men seem to use bodybuilding websites like a singles bar...
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Well this isn't really one of those sites from what I have experienced. Maybe I am just ugly. :D
 
Sorry to hi-jack but a chance to win free FINAFLEX Products is worth the slight diversion.

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Will make it's return Wednesday 2:30PM Central Standard Time!!!!
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Day 20 Arms n Abz
Weight 197
DB preacher curls
10@30-40
Standing EZbar curls (for form)
10@85x3
Single arm behind back cable curl
10@20x3
Hammer FST7
8@20x7
Close grip bench
10@135, 185, 225, 135
Single arm cable pressdown FST7
8@70-40x7
Seated Tri Press
10@240, 260, 280
Plate load AB crunch FST7
10@40x7
 
MrKleen73 said:
Sorry to hi-jack but a chance to win free FINAFLEX Products is worth the slight diversion.


Will make it's return Wednesday 2:30PM Central Standard Time!!!!
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No worries bro. Free shyte is worth the hijack
 
Ask and you shall receive



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Size is coming along good width decent thickness... I don't think size is going to be a big problem for you so you'll want to put more focus and getting and staying lean.
 
Looking good buddy
 
DreamWeaver said:
Size is coming along good width decent thickness... I don't think size is going to be a big problem for you so you'll want to put more focus and getting and staying lean.
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You're telling me man. Was gonna say fuk it and just gain but I'm starting to get fat...
 
PalmFist said:
You're telling me man. Was gonna say fuk it and just gain but I'm starting to get fat...
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You're like me probably I have to really watch how fast I gain to ensure quality. Lean Gains has really helped me as it allows me not to have to be so strict and maintain sanity while I remain very lean. I still have to watch the cals closely but have a lot more freedom.
 
Looking Swole Brosef! May I suggest to anyone wanting to add decent size over time you gain a little drop a little fat, gain a little drop a little fat, but NEVER let yourself pass the point that makes you look at yourself and say I am looking to soft. It doesnt matter if that point is going from 6%-8% or 8%-10% if you do it right every time you go up and come back down you should keep a bit of it. Snags does this as well there is no need to go crazy on a bulk. A week of power eating followed by 1-2 weeks of mild caloric reduction and you will be bigger and just as lean, just rinse and repeat. Of course if you are about as soft as you want to allow yourself then it is time to drop cals a little. Everyone says I am wearing clothes all winter I am going to bulk then they eat crap all holiday season like it is a free pass and then go on a catabolic cut first of the year and lose most of the gains, just do it right and you will be happier.

Remember the person that WILL see you with your clothes off this winter is you. You are the one your body matters most too not anyone else. Others see you and go wow dude is jacked then don't think about it again. That or see you heavier and say dude you gained some chub then, they may go talk about that behind your back because haters feed on that. Don't use cold weather as a reason to pack on fat in the guise of a bulk.
 
DAY 21 SHOULDERS N CALVES
Weight 195.5
Military Press
10@95, 135, 155,185
Standing Cable Rear Lateral
10@30, 10@35, 10@40+10@25
Seated Bent Over DB Rear Lateral
10@25x3
One Arm Cable Side Raise (machine c)
10@70, 80, 90
Standing BB Front Raise
20@45x3
DB Shrug
40@80
Tri way DB calf raise
45@40x3
 
DAY 21 SHOULDERS N CALVES
Weight 195.5
Military Press
10@95, 135, 155,185
Standing Cable Rear Lateral
10@30, 10@35, 10@40+10@25
Seated Bent Over DB Rear Lateral
10@25x3
One Arm Cable Side Raise (machine c)
10@70, 80, 90
Standing BB Front Raise
20@45x3
DB Shrug
40@80
Tri way DB calf raise
45@40x3
 
MrKleen73 said:
Looking Swole Brosef! May I suggest to anyone wanting to add decent size over time you gain a little drop a little fat, gain a little drop a little fat, but NEVER let yourself pass the point that makes you look at yourself and say I am looking to soft. It doesnt matter if that point is going from 6%-8% or 8%-10% if you do it right every time you go up and come back down you should keep a bit of it. Snags does this as well there is no need to go crazy on a bulk. A week of power eating followed by 1-2 weeks of mild caloric reduction and you will be bigger and just as lean, just rinse and repeat. Of course if you are about as soft as you want to allow yourself then it is time to drop cals a little. Everyone says I am wearing clothes all winter I am going to bulk then they eat crap all holiday season like it is a free pass and then go on a catabolic cut first of the year and lose most of the gains, just do it right and you will be happier.

Remember the person that WILL see you with your clothes off this winter is you. You are the one your body matters most too not anyone else. Others see you and go wow dude is jacked then don't think about it again. That or see you heavier and say dude you gained some chub then, they may go talk about that behind your back because haters feed on that. Don't use cold weather as a reason to pack on fat in the guise of a bulk.
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Well said .. I learned this the hard way. Last year I only went up to 220 but that was still hard to deal with come spring so never going to add weight like that again. I like being big and ripped and no matter what I do I am only going to put on so much mass.
 
MrKleen73 said:
A week of power eating followed by 1-2 weeks of mild caloric reduction and you will be bigger and just as lean, just rinse and repeat.
Click to expand...
great post above in it's entirety Kleen - but i just highlight this premise because it's one that i feel a lot of guys don't grasp.
in my 'bulk' periods these days, i will use the power eating for 3 weeks, the caloric deficit for 1 week..
like Kleen says, repeat - only, i'll go 2 weeks power eating next, then another week cal deficit..
another week of big eating, then cal deficit for another week.

imo, routinely tricking the body and keeping it off-balance is key for growth and bodycomp - whether it's training routines, dietary means, etc.
 
well said brother . i took am guilty of trying to gain too much too fast . i went up 6 plbs intwo weeks but my belly is howing the extra carbs . with no carido to butn them they come on strong. i am going to adjust the bulk as you said. thanks.
 
doug would bridging 550 be useful on an alpha bulk . you suggested it to me and now it seems the right thing for me to do. 2 alpha 2 550 ed i could grow and lean at the same time. sound right to you?
 
chefbo said:
doug would bridging 550 be useful on an alpha bulk . you suggested it to me and now it seems the right thing for me to do. 2 alpha 2 550 ed i could grow and lean at the same time. sound right to you?
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550 is a recomp product but it does help you gain, very high quality gains so the combo is interesting ... plus 550 helps the joints so when your hitting those PR's you have some support...
 
I'm fortunate enough to have the ability to lean out relative quick. It's a trait of hard gainers worldwide. Caloric restriction and cardio for a week really makes a big diff. I don't and won't do more than a week cuz that's when I can start literally feeling my muscles eating themselves. Just wait till the end of this cycle to see my work in its entirety. I refuse to be fat! Actually I'm hypoglycemic anyways so not overindulging on carbs for a week is good for me
 
DAY 22 CHEST/ABZ
Flat Bench
10@135x2, 10@225, 8@275x2
Cybex Seated Bench
10@270, 7@280, 12@190slow
Plate Load Incline Press
10@180, 7@230, 8@180
Machine Fly
10@230x2, 8@230+8@150
Hanging leg raise
15x3
 
snagencyV2.0 said:
great post above in it's entirety Kleen - but i just highlight this premise because it's one that i feel a lot of guys don't grasp.
in my 'bulk' periods these days, i will use the power eating for 3 weeks, the caloric deficit for 1 week..
like Kleen says, repeat - only, i'll go 2 weeks power eating next, then another week cal deficit..
another week of big eating, then cal deficit for another week.

imo, routinely tricking the body and keeping it off-balance is key for growth and bodycomp - whether it's training routines, dietary means, etc.
Click to expand...

Well said again, I like the idea of the slow declining time of bulking. I have never really timed it but go more by the look in the mirror. I kind of used the old school abcde diet. 2 weeks bulk 2 weeks cutting. I have done 1 week and 1 week also the changes are more subtle but less gains then again you stay leaner. I may try the approach you mentioned.
 
Got a CFT this morning. That half mile sprint is really gonna be indicative of cardio ability on this stuff!
 
Well I ran a 2:50 in 45 degree fahrenheit, boots n utes, then hyperventilated and felt like I was gonna die. FML. 2:50 is actually in the top 10 for the event so I'm happy
 
Nice that is a seriously good time.
 
Day 25, Chest n Bis
weight 193
DB Press 4 sets
Incline DB Press 3 sets
DB Fly 3 sets
Standing EZbar curls 7 sets

Very tired and dehydrated from the weekend. Shyte was rough
 
Day 26, Back n Shoulders
Weight 193
DB Pullover 3 sets
Close Grip Lat PD 2 sets
BB Row 2 sets
Wide Cable Row 2 sets
DL 2 sets
Seated Shoulder Press Machine 3 sets
DB Front & Side Raise superset 2 sets
DB Rear Raise 2 sets
 
So I have been really busy lately and haven't really had much time for my log but I should be caught up by now. I have decided to change up my routine, was getting a little bored at the gym. For the next few weeks Im going to try 3 day or 6 day split, less volume per workout but higher weights being used with roughly 1 warmup and 1 working set per exercise. Hopefully this will lead to more hypertrophy. I am also considering running this log through to 8 weeks with a bridge to 550xd for 8 weeks to help shed fat gain. Im already cutting back on carb and fat macros and it is showing and I can feel less bloat but I am SO freaking HUNGRY, so Im changing my diet to add more veggies and hopefully feel more full.

Mon- chest/bis
Tue- back/shoulders
Wed- legs/tris
Thurs- Rest or chest/bi
Fri- back/shoulders
Sat- legs/tris
Sun- Rest

Plus cardio every morning or nite for 20-30 min...
 
DreamWeaver said:
So are you talking 16 weeks on, might need a SERM for that long a run.
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Nah. More like 12-14 wks. Want the 550xd kicking in full gear before tapering off 1alpha so ill start the bridge week 5,6, or 7. 4 a day 550xd
 
DAY 27 LEGS N TRIS
Weight 194.5
Leg Ext (b)
15@100, 12@120, 10@160
Leg press (c)
12@450, 12@540, 12@630
Front BB Squat
10@135x2
Seated Leg Curl
12@160, 12@230
Stiff Leg DL
10@135x2
Tri Pressdown
10@160, 190
DB Tri Ext
12@25, 30
Close Grip BB Press
12@135x2
Standing Calf Raise
15@140x4
 
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