Xrkc6x is gonna be ripped as fukc with PES Shift+Alphamax!

[Xrkc6x]

today just rest, at least one day a week I rest lol, I will go later to the gym to have my sesh! ahahah

sauna
Jacuzzi bath
sauna
Jacuzzi bath

and so on ha!

 

[LiveToLift]

today just rest, at least one day a week I rest lol, I will go later to the gym to have my sesh! ahahah

sauna
Jacuzzi bath
sauna
Jacuzzi bath

and so on ha!

Enjoy that rest brother. I know I barely hear you mention a rest day so you are probably beyond due up my friend!

 

[Xrkc6x]

Enjoy that rest brother. I know I barely hear you mention a rest day so you are probably beyond due up my friend!

I am a bit tired.... so rest day also I am trying to put down my cortisol

 

[abformulations]

I thought it was time to post a "before-after" picture lol

BEFORE

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AFTER

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and this was possible with diet+training+SHIFT in roughly 2 months. I wanted also to thank you all for all the advices and suggestions and also many compliments to PES for their SHIFT, I can say I am shifted now lol

and considering I had problems with my T and E I can be happy
I'll start alphamax next week as programmed

Hope you guys still following

Big difference. How much did you weigh before and after? Sorry if u posted. Lol

 

[Xrkc6x]

Big difference. How much did you weigh before and after? Sorry if u posted. Lol

i was fluctuating between 71-72kg and now I'm on 67-68 mate in 2 months

started with carb cycling 50 50 100 150 200

then now on 170 roughly carbs a day 180-190g proteins and 40-50g fats (10 saturated)

 

[Xrkc6x]

ok here.... point of situation.

I woke up and I had my alphamax and alphamine.

I jumped on the scale today after like 1 week and I found myself heavier than last week, I am on 69!, the mirror is "not saying that" ok so body composition here to look at and not the scale and this is basic to understand but this made me think to a thing... it is a long time that I am stuck at this weight, I mean I am fluctuating between 67-69, so if body composition is ok it seems that I am not making any progress here, so I ask you guys, should I go down in calories? should I do more cardio? should I stop doing cardio and go down in calories? should I eat less carbs? less proteins? less fats?

170 roughly carbs a day
180-190g proteins (sometime even 200)
and 40-50g fats

thanks, please let me know what you think

 

[Xrkc6x]

I have decided to replace the 30min cardio I usually do every sesh with 20mins of HIIT on the treadmill as follow:

20 mins
3 mins incline 15% 6km/h
1 min incline 15% 10-12km/h

what do you think?

I need to change something since I have been in stasis for long time now, every suggestion will be appreciated

 

[abformulations]

I would try and gain some more muscle mass. Not lose more bf

 

[Xrkc6x]

I would try and gain some more muscle mass. Not lose more bf

I know I am not "big" remember I am a fighter and not a bodybuilder and I am on cut, how would you add muscles on a cut...? i guess it would not be possible but I could be wrong...

 

[abformulations]

I know I am not "big" remember I am a fighter and not a bodybuilder and I am on cut, how would you add muscles on a cut...? i guess it would not be possible but I could be wrong...

I understand. But you most def have room to add some more muscle without hindering your fighting.

Add about 200cals per day and you'll be fine.

 

[Xrkc6x]

I understand. But you most def have room to add some more muscle without hindering your fighting.

Add about 200cals per day and you'll be fine.

200kcal per day.... proteins? carbs? fats? I just fear I will lose my definition especially now that I am trying to get ripped...

 

[abformulations]

200kcal per day.... proteins? carbs? fats? I just fear I will lose my definition especially now that I am trying to get ripped...

Quality food won't break you 200calories is not much.

I'll add protein if you want to keep lean.

 

[Xrkc6x]

Quality food won't break you 200calories is not much.

I'll add protein if you want to keep lean.

thanks, noted

 

[Xrkc6x]

just having my pre WO for the international chest day sesh

50g glycoject
30g select proteins

Chest

flat bench 5x11-9-7-5-5
flat bench fly 4x5
incline bench 4x5

HIIT treadmill 20 minutes

ABS

hopefully I will be able to break my record of last week

 

[CJNator]

200kcal per day.... proteins? carbs? fats? I just fear I will lose my definition especially now that I am trying to get ripped...

In addition to your diet you can add in Ep1c Unleased, I love it! It doesn't need to be cycled either, its good for bulking and cutting.

 

[Xrkc6x]

In addition to your diet you can add in Ep1c Unleased, I love it! It doesn't need to be cycled either, its good for bulking and cutting.

I was actually thinking about this but I wanna wait a bit before adding more supplements

Btw today I did HIIT

23mins
First 4 warming up
Then 1 min 8% incline and 5kmh
1 min 8% incline 12kmh
This till the 17 min
On 17th I tatted 15% incline 5kmh till the end
I've been monitoring my bpm

140 rest
165 high intensity

I have relatively low rate bpm usually.

It was great!!! I'm wondering. If doing it every day it's too much since i read it should be done eod

What's your thoughts guys?

 

[Xrkc6x]

so, morning all, did HIIT yesterday and I was pleased with it! lol ahahah

this morning woke up and I had my alphamax+alphamine dose

all good and I guess alphamax is starting to giving me rock solid sensation and a bit of fullness

 

[Xrkc6x]

and BOOM! back day

Back

lat machine 5x11-9-7-5-5
Rowing 4x5
dead lift 4x5
pull ups inverse 3x7

HIIT cardio

I will try to do the same as yesterday

23mins
First 4 warming up
Then 1 min 8% incline and 5kmh
1 min 8% incline 12kmh
This till the 17 min
On 17th I tatted 15% incline 5kmh till the end

i read that was an impressive performance based on the fact that I just started, I will aim to do better!

having my pre WO now

2x glycofuse GASPARI
1x select PES

 

[Xrkc6x]

Great swag today!

I went up of about 2kg-5kg each exercise and I felt great. HIIT is great too, performances are better than yesterday and I managed to do the same and feel less knackered, bpm was on 165/140 today. I'm enjoying HIIT I reckon I won't be able to do it every day

 

[Aleksandar37]

I was actually thinking about this but I wanna wait a bit before adding more supplements

Btw today I did HIIT

23mins
First 4 warming up
Then 1 min 8% incline and 5kmh
1 min 8% incline 12kmh
This till the 17 min
On 17th I tatted 15% incline 5kmh till the end
I've been monitoring my bpm

140 rest
165 high intensity

I have relatively low rate bpm usually.

It was great!!! I'm wondering. If doing it every day it's too much since i read it should be done eod

What's your thoughts guys?

I think this really depends on the individual. You're an athlete and as a fighter, you need to be able to perform at that level for extended periods of time. So HIIT for you might be too extreme for somebody else that has different goals or even different cardio conditioning. Are you doing all of this HIIT though in addition to fight training (e.g. sparring)?

 

[Xrkc6x]

I think this really depends on the individual. You're an athlete and as a fighter, you need to be able to perform at that level for extended periods of time. So HIIT for you might be too extreme for somebody else that has different goals or even different cardio conditioning. Are you doing all of this HIIT though in addition to fight training (e.g. sparring)?

Of course not, I'm not doing both at the same time

 

[Xrkc6x]

one thing to add and take in consideration is that when I fight or doing sparring, the impact on aerobic/anaerobic point of view is different, also training as a fighter it's all about conditioning training, I was expecting I was able to perform better tho, yesterday I did better indeed, probably it is just the body adapting to the "new shock", either way I am finding HIIT a better choice comparing with steady cardio, let's see what will be the result, I am kinda stuck here, not going up or down and not making progress so....... I am a bit lost.

I had as usual my alphamine/alphamax this morning upon wake up (1 and a half hour ago roughly)

today nutrition will be as usual 1800-1900 kcal 150g carbs 180-190g proteins 40-60g fats

 

[Xrkc6x]

ok today it is shoulders day

shoulder press multi-power 11-9-7-5-5
Lateral raises incline forward 2x7
Lateral raises 2x7
Shoulder x cables 4x7

ABS
HIIT cardio like I did yesterday

23 minutes
4 min warm up
14 mins doing 1min 5kmh 1 min 12 kmh @8% inclination
5 mins 5kmh @15% inclination

I just had my pre wo

I am feeling more active and even stronger

 

[Aleksandar37]

I am feeling more active and even stronger

Both great things! HIIT seems to work better for me as well and I think is the better choice for your current goals. I get way better results, but I also get bored really easily with steady state.

 

[Xrkc6x]

Both great things! HIIT seems to work better for me as well and I think is the better choice for your current goals. I get way better results, but I also get bored really easily with steady state.

Yes same here I just woke up lets wake up properly with alphamine kick!

 

[Xrkc6x]

I just had my breakfast, I have decided the following to try reduce the cortisol levels

1. HIIT only 3 times per week
2. cardio only 3 times per week then
3. More rest
4. If needed but I don't think so, I will reduce a bit the carbs to compensate the fact that I'm not doing cardio all days

Starting from now since I have done HIIT 3 times already this week

 

[Xrkc6x]

I just had lunch, I did biceps today

Curling Scott 8x11-9-7-5-5-7-9-11
Hammer curl 3x8
Curling stand with straight bar 3x12
Double biceps with cables 3x12
Hammer curl with rope 3x12
Sit curling with Dumbbells 3x12

I have increased the volume and maintained the time, more work same 50minutes.

I'll be doing HIIT only Monday Wednesday and Friday from next week, this week I'll do triceps tomorrow and legs on Saturday and no more HIIT since I've done it already Monday Tuesday and Wednesday.

Hoping this will decrease cortisol, I'll be off the gym too on Sunday or probably going to have sauna

The last layers of fats/water are the more difficult ones !!!!!

 

[Xrkc6x]

Just woke up, this time I woke up 2h ago to try taking alphamine and then I came back to sleep for 2 additional hours, it worked and I woke up with more energy!

Today triceps day! My biceps are burning since yesterday

 

[Xrkc6x]

Today was legs day

I did

Squat 8x11-9-7-5-5-7-9-11
Leg extension 7x12
Lunges 7x12
Calf stand 4x20
Calf sit 4x20
Harm string 4x12
Walking lunges 8x12

Felt great!

Had lunch!

120g basmati rice+wild rice
6 eggs of which
4 white
2 yolks

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Boom!

 

[Aleksandar37]

Today was legs day

I just moved this week from an apartment on the third floor to a townhouse with 3 floors, so my legs are shot lol.

 

[Xrkc6x]

I just moved this week from an apartment on the third floor to a townhouse with 3 floors, so my legs are shot lol.

ha! I live in a penthouse 7th floor and from the ground where i park my car i always do ground-->top floor running with my gym bag ha! but NOT today...... hahahahah

 

[Xrkc6x]

Happy Sunday to everyone!

rest day!!!

 

[Xrkc6x]

this morning I had a great surprise!, mirror was telling me I am leaner and the scale measured 500g more and less fat % so ha! I would say that more rest and less cardio and replacing steady cardio with HIIT is working well, I know it is early to say and I know it could be the combination of few things like Alphamax as well and Alphamine but, believe me guys I have noticed a big difference between steady and HIIT, I can basically notice it while I am doing it, as soon as I finish it, usually with Steady I was feeling empty and knackered, with HIIT, I feel.... yes, tired and knackered, but huge difference in energy and pump! yes I feel pumped and like as I have been doing like a pump set! especially with burpees

I had my alphamine+alphamax doe this morning upon wake up smooth energy and ready to start the week

I have 10 days to get in perfect shape before vacation

PS obviously I will be training in Rome and in Orlando/Miami as well



have a great week start all of you guys

 

[Xrkc6x]

ok guys today it was chest day

5x7 bench press flat
5x7 flies flat bench
5x7 incline bench
5x7 flies on incline bench
cables 2x12
press ups 1x infinite

abs

HIIT
23 min
4 mins warm up 10% elevation 5kmh
1min 12 kmh 8% elevation
1min 5 kmh 8% elevation
.
.
.
till the end 5 mins 15% elevation 5kmh

i feel great! i was feeling abut tired today but once hit the gym my mood and energy came back up!
i think alphamax is really kicking in and btw i have finished taking aromasin I will have my blood tested in about 2 weeks time again.

alphamax is kicking in, more energy, more strength, more lean mass, more libido and I sleep a bit better

i am confident I will be at my top (touch wood) in 10 days

 

[Xrkc6x]

morning all!

happy tuesday!!!!!!!!!!!!

I feel great, had my alphamax and alphamine!

today back! and no cardio

 

[LiveToLift]

morning all!

happy tuesday!!!!!!!!!!!!

I feel great, had my alphamax and alphamine!

today back! and no cardio

Morning brother! Glad to hear all is well! Nothing like that morning Alphamine in the coffee cup to start the day off right!

 

[Xrkc6x]

Morning brother! Glad to hear all is well! Nothing like that morning Alphamine in the coffee cup to start the day off right!

nothing like that, absolutely ha! I think I will never be able to stop lol I got addiceted for real I have it in the office too..... today I have received my select pes and with it it came a sample.................................... what to do what to do..... after 20 minutes I had a second dose ahahahahahha

 

[Xrkc6x]

back

7x5 pull ups with 20kg on my waist
7x5 reverse pull ups 10kg on my waist
7x5 rowing with bar 60kg
8x5 dead lift with bar

10min burpees

today was good fun, I went up with weights and I felt stronger than last week.

fullness and hardness are starting to appear more consistently all around chest and arms.

i will try to go up with weight too tomorrow, strength is up skyrocketing

 

[Xrkc6x]

Morning all!

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This morning the mirror told me I'm leaner than yesterday
I'm finding alphamax really great for sleeping guys, I'm starting at 7.30 in he morning so usually waking up at 6 and even with 6 and a half hours of sleeping I feel refreshed

 

[Xrkc6x]

today I will train shoulders

shoulder press multi-power 11-9-7-5-5
Lateral raises incline forward 2x7
Lateral raises 2x7
Shoulder x cables 4x7

abs

HIIT
23 min
4 mins warm up 10% elevation 5kmh
1min 12 kmh 8% elevation
1min 5 kmh 8% elevation

I am feeling strong and even "rock solid", more fullness guys, I guess alphamax definitely kicked IN!!!!!!!!!!!

 

[Xrkc6x]

Gym attack!!!! Biceps today!

 

[bolt10]

Gym attack!!!! Biceps today!

Kill it!

 

[Xrkc6x]

I smashed it! will put logs later, driving now home to have my lunch and then Camden Town do get my hair done and my blue colour too since its fading!

 

[Xrkc6x]

8x7 curl scott bench 10+10+bar16kg
3x7 hammer curl stand 18kg dumbbells
3x7 curl sit down 14kg dumbbells
3x15 stand straight bar bar 18kg only
3x11 stand hammer with cables rope 15kg
1x infinite double cables double biceps 12kg each

and then I did 5 minutes burpees

BOOM!

feeling great and I am already feeling the biceps hurting hahahah

feeling rock solid too and energetic also a bit of hungry, last night I had 2 scoops of select and a CNP protein bar, I was hungry as hell, I woke up and i felt like i needed something and i had something today the scale is telling me -500g and 0.2% less fat % on caliper so i am happy lol, i think it is time to have a cheat meal again...... need to fill my muscles

 

[Aleksandar37]

8x7 curl scott bench 10+10+bar16kg
3x7 hammer curl stand 18kg dumbbells
3x7 curl sit down 14kg dumbbells
3x15 stand straight bar bar 18kg only
3x11 stand hammer with cables rope 15kg
1x infinite double cables double biceps 12kg each

and then I did 5 minutes burpees

BOOM!

feeling great and I am already feeling the biceps hurting hahahah

feeling rock solid too and energetic also a bit of hungry, last night I had 2 scoops of select and a CNP protein bar, I was hungry as hell, I woke up and i felt like i needed something and i had something today the scale is telling me -500g and 0.2% less fat % on caliper so i am happy lol, i think it is time to have a cheat meal again...... need to fill my muscles

Great to see the progress continuing. You have more than earned that cheat meal!

 

[Xrkc6x]

Great to see the progress continuing. You have more than earned that cheat meal!

Thanks mate!

Can't wait and also it'll help me to achieve better results I've just one week to be "enough lean" to stand close to my missus ha!

 

[Aleksandar37]

Thanks mate!

Can't wait and also it'll help me to achieve better results I've just one week to be "enough lean" to stand close to my missus ha!

Are you both headed to Florida for vacation or is there a competition involved?

 

[Xrkc6x]

Are you both headed to Florida for vacation or is there a competition involved?

No competition, she had the show already so she is free to eat peanut butter and cheesecake at any hour hahahah just vacation but obviously we will train and dieting anyway we both are laser focused all year so at least it's easy and I'm lucky to have her supporting me especially when I fight
We haven't been on a real vacation since 2006 mate... This must be big!

 

[Xrkc6x]

Triceps

5x7 French press 14kg bar 10+10kg
3x7 pull down cables 25kg
4x7 pull down inverse grip 20 kg
3x15 cable with rope 15kg
4x11 Dumbbells over head 18kg

HIIT now as usual

Can't wait to have my lunch!

 

[Xrkc6x]

Today it's legs day boom

8x8 squat
8x8 leg press
8x3 lounges
8x5 leg extensions
8x7 sit leg curl
8x20 stand calf

Heading now to the gym