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Trav's 1-Alpha and 550-XD run.

3clipseGT said:
Very well put bud. My wife hasnt started to complain per se', but she has made comments about me never being home between work and the gym. So i had to scale back my gym time a tad bit to ensure everyone is happy lol.
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Adding 5 to 6 practice sessions a week and the extra time on preparing food has taken it's toll. Now I have to make time for deep tissue massage :)
 
3clipseGT said:
Very well put bud. My wife hasnt started to complain per se', but she has made comments about me never being home between work and the gym. So i had to scale back my gym time a tad bit to ensure everyone is happy lol.
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We should make a sticky here at AM about this subject: When Momma is not happy, no one is happy! and Happy Wife = Happy Life!
 
Had a good workout tonight and felt even better after it.... I felt fuller and pumped than I have been in a long time. Tonight I did a bit of back, shoulders and bi's

DB Rows 4 x 8 Superset with BB Shoulder Press 4 x 8
Incline Bench Row 4 x 12 Superset with Lat Raises
Upright Row 3 x 8 Superset with Rear Delt Flies 3 x 10
DB Bicep Curl 3 x 10

Fly home tomorrow and can't wait to hit the gym, will also weigh myself and see if I have gained weight....look a bit better in the mirror and am thinking I may have lost a little BF and put on a little muscle.

Take it easy

Trav
 
DreamWeaver said:
Adding 5 to 6 practice sessions a week and the extra time on preparing food has taken it's toll. Now I have to make time for deep tissue massage :)
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Trust me, once i am out of the military and am making a good living without the worry of deployment and stress of weigh-ins ill be going all in or moreso than i do now. Atleast in contest prep, ill obviously lighten up a bit offseason.
 
3clipseGT said:
Trust me, once i am out of the military and am making a good living without the worry of deployment and stress of weigh-ins ill be going all in or moreso than i do now. Atleast in contest prep, ill obviously lighten up a bit offseason.
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Fuk bro I have a pft this Friday... I'm gonna come in about 20lbs over. Hahaha. But I'm a sgt now and don't give a fuk about cutting scores or PFTs anymore. CFTs are a joke
 
Thanks both of you for your service. My son is in the Navy and I appreciate the hardship and sacrifice you make.
 
PalmFist said:
Fuk bro I have a pft this Friday... I'm gonna come in about 20lbs over. Hahaha. But I'm a sgt now and don't give a fuk about cutting scores or PFTs anymore. CFTs are a joke
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I hate the PFT lol. Yea its no longer a cutting score for you lol.
 
DreamWeaver said:
Yah I didn't miss a workout but like I said I probably should have. Fug I've had plenty of excuses to quit ... wife even whines about me competing again. Gotta show you young fuggers how it's done. If I can do this after all the hardships at my age there will be no more excuses for any of you :)
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know what you mean dream . since i hurt my back no sypmpathy for my old ass. you're not 20 years old no more heard that timea dn time again. well just because i'm 51 doesn't mean i need to feel it!
 
Hit the gym this morning and did legs.

Smith machine lunges 3 x 8 and 2 x 5
Weighted glute bridge 4 x 10
Leg extension 5 x 10
Hypers 4 x 8
Standing calf raises 5 x 10
Seated calf raises 3 x 12

Also got out for a surf after the gym.

The 1 Alpha is kicking in and I am enjoying my workouts. Chest and tri's tomorrow.
 
travwj said:
Hit the gym this morning and did legs.

Smith machine lunges 3 x 8 and 2 x 5
Weighted glute bridge 4 x 10
Leg extension 5 x 10
Hypers 4 x 8
Standing calf raises 5 x 10
Seated calf raises 3 x 12

Also got out for a surf after the gym.

The 1 Alpha is kicking in and I am enjoying my workouts. Chest and tri's tomorrow.
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Oh how I wish I lived near a good surf spot!
 
Just got back from the gym this morning and had a pretty good workout.

Incline DB Bench 5 x 8
Flat DB Bench 4 x 8
Weighted dips 3 x 8
Push up ladder 2 x failure
Tri pushdown 3 x 10
Machine fly 2 x 10 dropset 2 x 5
Machine chest press close grip1 x falure

Felt good, dunno about strength being up, but muscles definitely looking fuller and more defined.
 
Nice volume, keep up the good work.
 
travwj said:
Just got back from the gym this morning and had a pretty good workout.

Incline DB Bench 5 x 8
Flat DB Bench 4 x 8
Weighted dips 3 x 8
Push up ladder 2 x failure
Tri pushdown 3 x 10
Machine fly 2 x 10 dropset 2 x 5
Machine chest press close grip1 x falure

Felt good, dunno about strength being up, but muscles definitely looking fuller and more defined.
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Fuller and more defined sounds like a win win to me. Keep it up.
 
That's when you know when it's fully kicked in an unprecedented increase in strength.
 
Today was supposed to be back, and I did get to it. First up this morning I went dirt bike riding up in the hills for 3 and a half hours.

Then went to the gym and had to hurry through my work out as the wife wasn't to happy about me taking off for the whole day. So I tried something a bit different and did 2 giant sets. That looked like this.

Wide lat pull down x 8
Close grip pulldown x 15
T bar row x 8
Cable row x 8
DB row x 6
Wide lat pulldown x 12
Straight arm pulldown x 12

It was quick and I was already tired from riding, so in the end not a bad workout.
 
travwj said:
Today was supposed to be back, and I did get to it. First up this morning I went dirt bike riding up in the hills for 3 and a half hours.

Then went to the gym and had to hurry through my work out as the wife wasn't to happy about me taking off for the whole day. So I tried something a bit different and did 2 giant sets. That looked like this.

Wide lat pull down x 8
Close grip pulldown x 15
T bar row x 8
Cable row x 8
DB row x 6
Wide lat pulldown x 12
Straight arm pulldown x 12

It was quick and I was already tired from riding, so in the end not a bad workout.
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Those giant sets will get you but they sure are good at driving blood into the muscle!
 
Strength was up a bit today for shoulders, which is great, but I only have one week of 1 alpha left and then it's two weeks of 550 de solo.

DB Shoulder Press 3 x 5 and 2 x 8
Upright row 3 x 8
Lat raise superset behind neck BB Press 3 x 12 and 3 x 10
Face pulls 3 x 12
Shrugs 5 x 10

Loving the increase in strength and happy with results so far.
 
Legs this morning, simple workout

Smith machine lunges 5 x 5
Leg extension 5 x 8
Weighted glute bridge 4 x 10
Hypers 4 x 10
standing calf raises 4 x 15
Seated calf raise 1 x 35

It is my last day of 1 alpha and a 4 week run is not long enough. My next run with 1 andro I will run for 6 to 8 weeks.

Still have two weeks of 550 xd to go before pct.
 
Haven't trained until this morning. The mine site I work on has closed, so had few things on my mind this week.

But life goes on and today was vest, tri's and calves.

Flat DB Bench 4 x 7
Incline DB Bench 3 x 8
Weighted dips 2 x 8
Explosive BB bench 2 x 5
DB Flies 3 x 12
Cable behind head tri extension 3 x 10
Tri push downs 3 x 8
Standing calve raises 4 x 10, 1 x 15 and 1 x 20
DB kickback 3 x 10

It was a good session and good to be back in the gym.
 
Got up this morning and went for a surf in some onshore slop. Then off to the gym for back and bi's

Wide grip chin 3 x 7
DB Rows 3 x 6
Wide lat pulldown 3 x 10
Close tbar row superset Wide tbar row 3 x 8 and 3 x 8
Hypers x 3
DB Curls 3 x 10
Isolation curls 2 x 8

Feeling good bit more defined, will weigh in tomorrow morning before I go to the gym.
 
Ready sport that weight update :p probably have some awesome recomp happening right now.
 
travwj said:
Think I would have dropped a kilo or two, and I look a bit leaner but my muscles look fuller and better definition.
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Gotta love being leaner with the muscles all swoll up :)
 
This morning I trained shoulders and it went a little like this

DB Shoulder press 1 x 7, 2 x 5, 1 x 8
Upright Row 3 x 10 superset shoulder press 3 x 8
Clean and press 3 x 8
Face pulls 3 x 10 superset BB Shrugs 3 x 10
Planks 30 sec x 4

Last week of 550 xd before starting pct which will be pct revolution, Anabeta, DAA, Creatine.

Have lost 1.5kg so far, but to be fair on the finaflex products my diet has been a bit all over the place.

Gonna change up my training starting tomorrow and will have upper and lower program...or maybe follow PHAT program and see how that goes. Any other suggestions for training programs let me know. Goal is to lose some bf but hold onto the muscle I have gained.
 
I hate to sound like a broken record but FST7 is awesome. I love it and a few other guys on here have started using it and they seem to enjoy it also.
 
Montego1 said:
I hate to sound like a broken record but FST7 is awesome. I love it and a few other guys on here have started using it and they seem to enjoy it also.
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I looked at it and incorporated the 8 X 7 aspect at the end of the workout for lagging body parts. I may fool around with it this summer though. Now's not the time for a lot of experimentation...
 
Just got back from the gym and hit legs.

Smith machine lunges 1 x 7, 3 x 6
Weighted glute bridge 3 x 8
Leg extension 7 x 7 (40 sec rest)
Seated leg curls 3 x 8
Hypers 3 x 10
Standing calve raises 4 x 20
Plank on fit ball 40 sec x 3

Should be playing squash this arvo so I will get some cardio in.
 
How did the leg extensions feel? If you are interested in FST7 check out my log. A lot of those sessions in there.
 
Montego1 said:
How did the leg extensions feel? If you are interested in FST7 check out my log. A lot of those sessions in there.
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Leg extensions were good... Needed to make the weight a bot heavier for next time so that the last set is a lot harder. I pushed last set to 12. So next time more weight from the start.

I'll check out your log and see what you have to say about it, although it is obvious your a fan of fst7.
 
travwj said:
Leg extensions were good... Needed to make the weight a bot heavier for next time so that the last set is a lot harder. I pushed last set to 12. So next time more weight from the start.

I'll check out your log and see what you have to say about it, although it is obvious your a fan of fst7.
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Yeah big-time fan. It might give you some ideas on exercises to use for FST7 sets though.
 
Changed my training style today and am going to give an upper and lower training a go.
Today was upper body, and tbh I should of had a cardio day as I did shoulders 2 days ago.

This is how it went
DB Chest superset DB Rows, 2 warm up sets
35kg x 7 x 3 sets as 32.5kg x 6 x 3 sets
25kg x 12 x 1 ss 25kg x 10 x 1
Standing BB Shoulder press
35kg x 8 x 3
Wide lat pulldown as close grip bench
5 x 12 x 3 sets ss 40kg x 12 x 3
Straight arm pulldown (with rope) ss cable x over
5 x 12 x 2 sets ss 6 x 12 x 2 sets

Was pretty pumped after this, and felt pretty taxed.
Will do some cardio tomorrow and show my respect to the diggers at the dawn service for Anzac day.
 
Have had about 3 days off from training. Went to do some sandbag training the other day and bloody tweaked my lower back again. So I went to the physio and he has given me some light exercises to do, and recommended I take it easy at the gym. So I am dropping weights back to 3 times a week with no heavy squats or deadlifts. So I am going to do full body workouts for the next month, and up my cardio. Hope to drop a few kilos.

Today's log
Leg extension 5 x 15 ss BB bench 5 x 10
Wide tbar row 5 x 10 ss DB shoulder press 5 x 10
Calf raises 5 x 15 ss tri pushdown 5 x 10.

Last day of 550-xd and then I start my pct.
 
Montego1 said:
I hate to sound like a broken record but FST7 is awesome. I love it and a few other guys on here have started using it and they seem to enjoy it also.
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You have some literature or something that I can research this protocol?
Let me know if you need my email address, I would be interested in learning about it
 
drewsicle3210 said:
You have some literature or something that I can research this protocol?
Let me know if you need my email address, I would be interested in learning about it
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Ill pm you later in the day with some stuff that got me interested.
 
No gym today, just got the cobwebs off of the mountain bike and went for a 40 min ride. Will try and go for a walk this arvo.

Got my diet dialed in now so I'll see how things go when I get into pct.
 
Those bike rides are great for the legs man. What are the macros for PCT going to look like?
 
Another full body workout today, although with my dodgy back at the moment I am neglecting legs and need to find away of getting some squats, lunges or leg press in, even if it is light weight.

Today
Wide grip chin BW x 4 x 7 ss incline DB Bench 25kg x 4 x 10
Face pulls 4 x 15 ss Close grip bench 50kg x 4 x 10
Lying leg curls 4 x 12 ss DB Curls 10kg x 4 x 10
Seated calf raises 30kg x 4 x 15 ss Cable row 3 x 12
Reverse close grip lat pulldown 2 x 12.

Also rode my pushy to and from the gym.
 
Started pct today, which included DAA, Revolution pct, AI post cycle. Thought I had so it anabeta, but it appears I have already used it.

Dunno how to really rate my run with the 1 Alpha and the 550 xd. I did a 6 week run in total, with a 2 week overlap of the 1 Alpha and 550 xd. I was taking 1 am and 1 pm. This was not enough time on 1 Alpha and I needed to double the dose.
During this log I have had a recurring lower back issue that has impeded my training. As well as being away from home with no real gym to use.
I did have some positives. I lost a little body fat and had fuller muscles. Over the 6 weeks I lost about 2 kilos... I think that's about 4.5 pounds.
I have already got my next cycle ready that I will do later in the year, which will be 1 Andro and 550 xd. This will be a longer run, and 2 tabs am and pm.

The most important thing is to keep my diet in check and stay uninjured. I would recommend a longer run than 1 bottle, and aim for 6 to 8 weeks.
 
travwj said:
Started pct today, which included DAA, Revolution pct, AI post cycle. Thought I had so it anabeta, but it appears I have already used it.

Dunno how to really rate my run with the 1 Alpha and the 550 xd. I did a 6 week run in total, with a 2 week overlap of the 1 Alpha and 550 xd. I was taking 1 am and 1 pm. This was not enough time on 1 Alpha and I needed to double the dose.
During this log I have had a recurring lower back issue that has impeded my training. As well as being away from home with no real gym to use.
I did have some positives. I lost a little body fat and had fuller muscles. Over the 6 weeks I lost about 2 kilos... I think that's about 4.5 pounds.
I have already got my next cycle ready that I will do later in the year, which will be 1 Andro and 550 xd. This will be a longer run, and 2 tabs am and pm.

The most important thing is to keep my diet in check and stay uninjured. I would recommend a longer run than 1 bottle, and aim for 6 to 8 weeks.
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Would be inclined to agree on the longer run and higher dosing. Purely based on my research.

I will be getting it with my Finaflex run after an 11 week natty bulk that I am starting in a couple weeks. Good luck with PCT


Sent from my iPhone while driving :)
 
I ran the 1 alpha for 45days, 4 caps a day. Seems to be the sweet spot for most.

It was for me.

Who knows what's going to happen next time :) yeah buddy...light weight
 
edje007 said:
I ran the 1 alpha for 45days, 4 caps a day. Seems to be the sweet spot for most.

It was for me.

Who knows what's going to happen next time :) yeah buddy...light weight
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I'll be running 4 ed next time.
 
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