2014...My quest to become Alpha (SPONSORED)

AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
[size=+3]AntM's Performax Labs Alphamax Log[/size]


First, I want to say thank you to nicksox15 and the Performax Labs team for allowing me to log AlphaMax. I will update at least five times a week. My first dose will be tomorrow. At the end of the log, I will give my honest opinion about it.


My Goals


Looking for leans gains. Maybe 1-1.25 pounds during the log. Strength increases would be nice, but strength is not my primary concern.

My Expectations

Looking the the formula, I expect a slight loss in fat, lean muscle gains, and some strength gains.


My Training


I recently switched it. I was following a modified version of PHAT before, but this is more different. This will be my second week following this template. I have an A and a B workout for each day, but only switch it every four weeks. With that said, I will be following A workouts for the first three weeks and then B workouts the last week


Sunday - OFF
Monday - Upper Power
Tuesday - Lower Hamstring Dominant (A is heavy and B is hypertrophy)
Wednesday - OFF
Thursday - Pull Hypertrophy
Friday - Push Hypertrophy
Saturday - Lower Quad Dominant (A is hypertrophy and B is heavy)


My Diet


I carb and calorie cycle. I do not have an exact macro split, I will post macros with each day though.


Sunday - Low carb
Monday - High carb
Tuesday - Medium Carb
Wednesday - Low Carb
Thursday - Medium Carb
Friday - High Carb
Saturday - Medium Carb


Other Supplements


NOW B-50
NP Fish Oil
NOW Vitamin C 1000
Universal Uni-vite
NOW Vitamin D 5000 iu
ON Creatine Mono
SAN Titanium Whey
EvoMuse Gut Health
Betancourt Pure Amino


My first dose will be tomorrow. I cannot wait! Stay tuned.
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
In! Off to a great start!
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 5, 2014

Starting weight - 150.2 lbs.

Nothing to report today, it was an off day. It feels weird to have sore quads without the hamstrings being sore. Guess I'll get used to that soon.

Nutrition

Cals - 2,025
Protein - 225.3
Carbs - 136
Fiber - 50.2
Fat - 70.6
Sat - 10.9
Poly - 8.3
Mono - 19.2
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 6, 2014

I am not a product of my circumstances. I am a product of my decisions. ~Stephen Covey

Upper Power

Military Press (rep range 3-5, rest 3-5 minutes)

135x4,4,3

Bar goes all the way down to the collarbone.

Incline Bench (rep range 6-8, rest 2-3 minutes)

155x6,6,6

Touch my chest, not bounce

Weighted Dips (rep range 6-8, rest 2-3 minutes)

BW+55x7,6,7

Deep and slow negatives

Straight Bar Pushdowns (rep range 6-8, rest 1 minute)

50x6,6,6

Very slow and controlled reps

Weighted Pullup (rep range 3-5, rest 3-5 minutes)

BW+30x4,4,3

Each rep from a dead hang, no momentum

Hammerstength Machine Rows (rep range 6-8, rest 2-3 minutes)

230x7,7,6

I do these standing and one arm at a time, neutral grip. I brace myself against the chest pad with the free arm and have a slow negative.

Pulldown (rep range 6-8, rest 2-3 minutes)

140x6,6,6

Hammerstrength Shrugs (rep range 6-8, rest 1 minute)

270x7,6,6

Standing Barbell Curl (rep range 6-8, rest 1 minute)

60x6,6,6

Squeeze at the top

Nutrition - High Carb Day

Cals - 2,625
Protein - 224.9
Carbs - 312.4
Fiber - 49.3
Fat - 58.5
Sat - 9.9
Poly - 7.9
Mono - 16.9
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Nice workout man, love the detail! How much above maintenance are you eating?
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
In! I start alphamax with x-gels thursday!
Sounds like a winner! Let me know if you have any questions on dosing or anything. And if you're doing a log, do tell so we can follow along!
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
In! I start alphamax with x-gels thursday!
Are you going to log? Throw me a link if you do, I have some X-Gels lying around and if AlphaMax does not disappoint, I might stack them in the future.

Nice workout man, love the detail! How much above maintenance are you eating?
Honestly, I do not know. After my heart transplant, my metabolism was all screwed up. I could only eat 3 small and I mean small, meals a day. Sometimes, people would bring me goodies. When I got out of the hospital. I didn't track macros, just ate sensibly. Once I got back into the gym, I started to track, but have been reverse dieting since I think my metabolism took a hit. If I lose weight, I increase my calories by 100, split up, in the form of carbs. I lost one pound from last week to this week, my total cal intake for the week was 2,339 cals a day. So, higher than that haha.
 
mpd556

mpd556

New member
Awards
0
I don't plan on logging. I don't feel like I could keep up with a log at this point in life and would feel like a real do**che not keeping up with it lol.
My plan is 4 gels, gms, aspirin pwo. 4 alphamax daily.
Not trying to hijack your thread just excited to see someone logging alphamax!
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
I don't plan on logging. I don't feel like I could keep up with a log at this point in life and would feel like a real do**che not keeping up with it lol.
My plan is 4 gels, gms, aspirin pwo. 4 alphamax daily.
Not trying to hijack your thread just excited to see someone logging alphamax!
No worries bro! Let me know if any questions
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 7, 2014

If you want the best the world has to offer, offer the world your best. ~Neale Donald Walsch

Lower Power Hamstring Dominant

Deadlifts (rep range 3-5, rest 3-5 minutes)

255x3,3,3,3,4

The first three sets were done sumo. Last week was my first time ever doing sumo style and my first time deadlifting in a very long time. I didn't like the way it was feeling so switched to conventional style.

Roman Deadlift (rep range 4-6, rest 2-3 minutes)

245x8 260x5,5,4

Leg Press (rep range 6-8, rest 2-3 minutes)

450x6,6,6

Feet positioned high to hit hamstrings more.

Lying Leg Curls (rep range 6-8, rest 2-3 minutes)

100x7,7,6,6

Very slow and controlled reps

Seated Leg Curl (rep range 6-8, rest 2-3 minutes)

90x6,6,6,6

Seated Calf (rep range 6-8, rest 1 minute)

160x8,8,7,7,7

Horizontal Calf (rep range 6-8, rest 1 minute)

180x6,7,7,6

So, this is the second week of my new leg workout. My quads were still sore from Saturday which had an effect on some of the lifts. I am going to make my leg days my high carb days to try and combat this. I think I may also lower the volume on my leg days too. 20 sets each session is 40 sets total for legs (not counting calfs) I may go down to 15 sets each session. I will be thinking about this before Saturday.

Nutrition - Moderate Carb Day

Cals - 2,375
Protein - 223
Carbs - 230.1
Fiber - 48.6
Fat - 70.5
Sat - 11.1
Poly - 10.6
Mono - 31.5
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Nice workout man! Think that's prolly a good idea with the high carb day timing.
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Just a quick update. I stated feeling sick yesterday, as in a cold. I don't think it is an infection because my snot is clear. I feel a little better today. I'm hoping one more day, today being a rest day, will take care of the remainder.
 
cubsfan815

cubsfan815

Well-known member
Awards
3
  • RockStar
  • Established
  • First Up Vote
Just a quick update. I stated feeling sick yesterday, as in a cold. I don't think it is an infection because my snot is clear. I feel a little better today. I'm hoping one more day, today being a rest day, will take care of the remainder.
Some nasty stuff has been ripping through our offices at work. I was sick early in the season Sept-Oct, so I have been lucky and missed this round.

Hope you clear up fast. I ran one of the original logs for AlphaMax and loved it, even though I didn't get to hit my full potential.
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Some nasty stuff has been ripping through our offices at work. I was sick early in the season Sept-Oct, so I have been lucky and missed this round.

Hope you clear up fast. I ran one of the original logs for AlphaMax and loved it, even though I didn't get to hit my full potential.
Thanks man. I feel a little better today than yesterday. I'm probably at 80% or so. Tuesday I had a sore throat, but that went away. I'm just blowing my nose a lot today, I'm thinking whatever I have is trying to make its way out. It is harder for me to kick little colds since I am on a medication that suppress my immune system. People I work with look at me weird because I am constantly using hand sanitizer or trying to keep clean.
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Glad you're on the mend sir, looking forward to the next update!
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 9, 2014

Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy. ~Dale Carnegie

Pull Hypertrophy

Hammerstrength Pull Down (rep range 8-12, rest 60-90 seconds)

150x11,10,10

Smith Barbell Row (rep range 8-12, rest 60-90 seconds)

70x9,8,9

Weight only includes the total of the plates, no bar. First time doing these. I really liked them and will be keeping them. I can really focus on squeezing the lats while keeping my back very flat.

Wide Grip Neutral Grip Pulldown (rep range 8-12, rest 60-90 seconds)

105x10,10,8

Meadows Row (rep range 8-12, rest 60-90 seconds)

35x11,10,9

Love these

Hammerstrength High Row (rep range 8-12, rest 60-90 seconds)

60x9,9,8

Done one arm at a time

Close Grip Neutral Cable Row (rep range 8-12, rest 60-90 seconds)

100x9,8,8

No momentum, back was straight and body remained in the same place at all times.

Front Barbell Shrugs (rep range 8-12, rest 45 seconds)

225x11,10,10

Pause at the top

Barbell Curls (rep range 8-12, rest 45 seconds)

50x11,9,8

Incline Curls (rep range 8-12, rest 45 seconds)

17.5x9,8,8

Standing Hammer Curls (rep range 8-12, rest 45 seconds)

25x9,9,8

Good session today, especially for not feeling 100%. I was actually surprised how smoothly things went.

Nutrition - Moderate Carb Day

Cals - 2,375
Protein - 224.5
Carbs - 230.1
Fiber - 49.5
Fat - 68.1
Sat - 10.7
Poly - 9.8
Mono - 27.2
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Now that you've been taking the alphamax a few days, how are you feling on it?
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Now that you've been taking the alphamax a few days, how are you feling on it?
I think it is still a little too soon to say anything. But I was surprised how smoothly today's training session went, so maybe it is hitting me already. Hunger is up a little too.
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Good deal, good to hear you're on the upswing health wise!
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 10, 2014

Stop being who you were and become who you are. ~Paulo Coelho

Push Hypertrophy

Incline DB Press (rep range 8-12, rest 60-90 seconds)

65x10,9,7 +2 rest pause

I knew I should have stopped at 8 on the second set, but I failed to listen to myself. Instead of using **** form, I decided to do a rest pause to hit my goal.

Flat DB Press (rep range 8-12, rest 60-90 seconds)

60x8,8,8

Whenever I go up in weight, I stick to 8 reps, unless I can get more the last set. I got a small spot from a buddy on the eighth rep.

Decline Machine Press (rep range 8-12, rest 60-90 seconds)

45x9,8,8

Pec Deck (rep range 8-12, rest 60-90 seconds)

100x9,9,9

Slow and controlled

Seated DB Shoulder Press (rep range 8-12, rest 60-90 seconds)

45x8,8,8,8

Machine Side Laterals (rep range 8-12, rest 60-90 seconds)

80x10,9,8,8

Reverse Pec Deck (rep range 8-12, rest 60 seconds)

100x12
115x8,8,8

Meant to start at 115

Incline Skull Crushers (rep range 8-12, rest 45 seconds)

50x9,9,9

Single Arm Neutral Grip Cable Pressdowns (rep range 8-12, rest 45 seconds)

9x9,8,8

Reverse Grip EZ Bar Pressdowns (rep range 8-12, rest 45 seconds)

27.5x11,10,10

Feel a little better today. Hunger is up and I have a better sense of well being.

Nutrition - Moderate Carb Day

Cals - 2,375
Protein - 224.4
Carbs - 230.1
Fiber - 49.5
Fat - 68.1
Sat - 10.7
Poly - 9.8
Mono - 27.2
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 11, 2014

To accomplish great things, we must not only act, but also dream; not only plan, but also believe. ~Anatole France

Legs Hypertrophy (Quad Dominant)

Front Squat (rep range 8-12, rest 60-90 seconds)

125x8,8,8,8,8

Leg Press (rep range 8-12, rest 60-90 seconds)

420x10,8,9,9,8,9

First two sets were with feet very close together. Third and fourth sets were at medium width. Last two sets were with feet as spread apart as possible. On all sets, I only pushed with the balls of my feet. The back of my feet hang off the platform and only the top half of my foot is on the platform.

Leg Extensions (rep range 8-12, rest 60 seconds)

115x12,12,10,10,9

Sated Calf (rep range 8-12, rest 45 seconds)

135x10,10,10,9,9

60 Degree Calf Machine (rep range 8-12, rest 45 seconds)

135x10,10,9,9

Nutrition - High Carb Day

Cals - 2,625
Protein - 225.2
Carbs - 312.4
Fiber - 45.4
Fat - 55.3
Sat - 10.8
Poly - 9.6
Mono - 17.8
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Nice workouts man!
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 12, 2014

Weekly weight - 150.4 lbs.

Up .2 pounds this week. I am going to keep macros the same. No increase in calories this week. I must say that libido is up. Also, my quads aren't as sore as they were the first two times I did this quad dominant day, but I cut out four sets, switched my high carb day for it, and also my body might be getting used to just hitting quads.

Nutrition

Cals - 2,025
Protein - 224.4
Carbs - 136
Fiber - 50.2
Fat - 73.3
Sat - 10.6
Poly - 7.3
Mono - 15.6
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Good deal! Good to hear libido is up, sleeping good as well?
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Good deal! Good to hear libido is up, sleeping good as well?
Better than normal. But nothing compared to other products I have used in the past. I do feel refreshed waking up and feel like I don't need as much sleep.
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Good deal, excited to see the next few weeks in here. Should be good!
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 13, 2014

You may never know what results come from your action. But if you do nothing, there will be no result. ~Mohandas Karamchand Gandhi

Upper Power

Military Press (rep range 3-5, rest 3-5 minutes)

135x4,4,4

Bar goes all the way down to the collarbone. No leg drive. I should note this. I wear a belt while going lower rep on these. I had to drill a new hole in my belt a while ago, I drilled two just to be safe. I have been on the second to last one for a while. I went to tighten my belt today and was in between two holes, close to the further one though. I inhaled a little more. Felt my belt and there were no holes remaining. I was on the last one. Pretty cool; slight weight gain and strength increases from last week while going to the last hole. Up one rep from last week.

Incline Bench (rep range 6-8, rest 2-3 minutes)

155x6,6,7

Touch my chest, not bounce. Up on rep from last week.

Weighted Dips (rep range 6-8, rest 2-3 minutes)

BW+65x6,6,6

10 pounds heavier than last week. Had to grind that sixth one out on the third set!

Straight Bar Pushdowns (rep range 6-8, rest 1 minute)

50x7,7,6

Very slow and controlled reps. Up two total reps.

Weighted Pullup (rep range 3-5, rest 3-5 minutes)

BW+35x3,3,3

Each rep from a dead hang, no momentum. Really felt these today. 5 pounds heavier.

Hammerstength Machine Rows (rep range 6-8, rest 2-3 minutes)

250x6,6,6

I do these standing and one arm at a time, neutral grip. I brace myself against the chest pad with the free arm and have a slow negative. Up 20 pounds.

Pulldown (rep range 6-8, rest 2-3 minutes)

140x7,7,6

Two more total reps

Barbell Shrugs (rep range 6-8, rest 1 minute)

295x7,6,6

Standing Barbell Curl (rep range 6-8, rest 1 minute)

60x8,7,7

Squeeze at the top. Up four total reps.

Nutrition - Moderate Carb Day

Cals - 2,375
Protein - 226
Carbs - 230
Fiber - 48
Fat - 69
Sat - 14
Poly - 10
Mono - 23
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 14, 2014

The only person you are destined to become is the person you decide to be. –Ralph Waldo Emerson

Lower Power Hamstring Dominant

Low Bar Back Squats (rep range 3-5, rest 3-5 minutes)

235x4,4,4,3,3

Haven't gone heavy in a while so I went 10 pounds lighter than when I last went heavy.

Roman Deadlift (rep range 6-8, rest 2-3 minutes)

235x8,7,7,7,76

Lying Leg Curls (rep range 6-8, rest 2-3 minutes)

100x8,7,7

Very slow and controlled reps

Seated Leg Curl (rep range 6-8, rest 2-3 minutes)

90x7,7,7

Seated Calf (rep range 6-8, rest 45 seconds)

170x8,8,7,7,8

60 Degree Calf Machine (rep range 6-8, rest 45 seconds)

180x6,6,6,6

Nutrition - High Carb Day

Cals - 2,625
Protein - 226
Carbs - 312
Fiber - 47
Fat - 58
Sat - 8
Poly - 7
Mono - 14
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Thanks sir! Could you try to post a bit on alphamax each update as well? Doesn't need to be a book or anything, just general feelings for the day on it, any noticeable effects etc..
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Thanks sir! Could you try to post a bit on alphamax each update as well? Doesn't need to be a book or anything, just general feelings for the day on it, any noticeable effects etc..
Yes sir. Will start that tomorrow, if I post, if not then on Thursday. I'm a little busy tonight into tomorrow so I don't know if I'll get on here.

With that said. Libido is definitely up hahaha
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Good to hear, lol. And thanks!
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 16, 2014

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. ~Thomas Jefferson

Pull Hypertrophy

Lat Pulldown (rep range 8-12, rest 60-90 seconds)

120x10,9,9

Smith Barbell Row (rep range 8-12, rest 60-90 seconds)

70x10,10,9

More reps this week.

Wide Grip Neutral Grip Pulldown (rep range 8-12, rest 60-90 seconds)

105x11,10,9

More reps.

Meadows Row (rep range 8-12, rest 60-90 seconds)

45x9,9,9

Up 10 pounds

Hammerstrength High Row (rep range 8-12, rest 60-90 seconds)

60x10,10,9

Done one arm at a time. More reps

Close Grip Neutral Cable Row (rep range 8-12, rest 60-90 seconds)

100x11,11,10

No momentum, back was straight and body remained in the same place at all times. More reps.

Front Barbell Shrugs (rep range 8-12, rest 45 seconds)

230x11,10,10

Pause at the top. 5 pounds heavier with the same reps.

Barbell Curls (rep range 8-12, rest 45 seconds)

50x11,9,9

One more rep

Incline Curls (rep range 8-12, rest 45 seconds)

17.5x10,10,9

More reps

Standing Hammer Curls (rep range 8-12, rest 45 seconds)

25x10,10,9

More reps

Good session today, Sleep, recovery, libido all seem to be up. I also have a better sense of well being.

Nutrition - Moderate Carb Day

Cals - 2,375
Protein - 226
Carbs - 230
Fiber - 46
Fat - 68
Sat - 10
Poly - 11
Mono - 28
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Really like the quote, and the workout. Killing it sir! How long are you in the gym?
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Really like the quote, and the workout. Killing it sir! How long are you in the gym?
Hypertrophy days, anywhere from 45 minutes to 1 hour. On heavy days, usually 1 hour and 15 minutes. I foam roll after, so if you want to include that, add another 10 minutes or so. Lifting though is only 45-75 minutes, 90 if I need a little more rest or set up slowly.
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Good deal man. I've had to switch to lunch hour working out so need to be done in 45 mins. Miss being able to get in over an hour
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Good deal man. I've had to switch to lunch hour working out so need to be done in 45 mins. Miss being able to get in over an hour
That sucks. For me, 45 minutes would be fine, however, I feel like I would be so rushed and wouldn't be able to focus on my workout.
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
It took a bit of getting used to, but I find that it helps me stay on task and focused. It's helped improve cardio some as well as I don't rest much in between sets.
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 17, 2014

Many do with opportunities as children do at the seashore; they fill their little hands with sand, and then let the grains fall through, one by one. ~Thomas Jones

Push Hypertrophy

Incline DB Press (rep range 8-12, rest 60-90 seconds)

65x10,9,8

Up one rep

Flat DB Press (rep range 8-12, rest 60-90 seconds)

60x8,8,8

Same as last week except no spot on the last rep of the last set

Decline Machine Press (rep range 8-12, rest 60-90 seconds)

45x9,9,9

Up two reps

Pec Deck (rep range 8-12, rest 60-90 seconds)

100x9,9,10

Slow and controlled. Up one rep

Seated DB Shoulder Press (rep range 8-12, rest 60-90 seconds)

45x9,8,8,9

Up two reps

Machine Side Laterals (rep range 8-12, rest 60-90 seconds)

80x11,10,10,9

Reverse Pec Deck (rep range 8-12, rest 60 seconds)

115x9,9,8,8

Incline Skull Crushers (rep range 8-12, rest 45 seconds)

60x8,8,9

Up 10 pounds. I was in the middle of a conversation between the second and third set. Probably got 60 seconds of rest there.

Single Arm Neutral Grip Cable Pressdowns (rep range 8-12, rest 45 seconds)

9x10,9,9

Reverse Grip EZ Bar Pressdowns (rep range 8-12, rest 45 seconds)

34x10,9,8

Up 6.5 pounds.

Sense of well being/confidence is doing very well. Also, I slept like a damn rock last night! I work up to use the bathroom and my pillow was pretty much stuck to my face with drool. Felt so good this morning that I am getting ahead with my homework. Also, I'm a little sad right now. I just finished off my cookie crisp cereal post workout :(

Nutrition - Moderate Carb Day

Cals - 2,375
Protein - 224
Carbs - 230
Fiber - 48
Fat - 63
Sat - 11
Poly - 9
Mono - 23
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
It took a bit of getting used to, but I find that it helps me stay on task and focused. It's helped improve cardio some as well as I don't rest much in between sets.
Short rest will definitely help your cardio and overall conditioning!
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Nice work man! And very sad news about the cookie crisp, lol.
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 18, 2014

Commitment leads to action. Action brings your dream closer. ~Marcia Wieder

Legs Hypertrophy (Quad Dominant)

Front Squat (rep range 8-12, rest 60-90 seconds)

125x10,9,9,9,8

Up 5 reps this week.

Leg Press (rep range 8-12, rest 60-90 seconds)

420x12,11,12,12,10,10

First two sets were with feet very close together. Third and fourth sets were at medium width. Last two sets were with feet as spread apart as possible. On all sets, I only pushed with the balls of my feet. The back of my feet hang off the platform and only the top half of my foot is on the platform. Up 14 reps.

Leg Extensions (rep range 8-12, rest 60 seconds)

125x11,10,10,9,9

Up 10 pounds

Sated Calf (rep range 8-12, rest 45 seconds)

135x12,12,12,11,10

60 Degree Calf Machine (rep range 8-12, rest 45 seconds)

135x10,9,9,9

Confidence is VERY high. I love it!

Nutrition - High Carb Day

Cals - 2,625
Protein - 223
Carbs - 312
Fiber - 48
Fat - 59
Sat - 12
Poly - 8
Mono - 16
 
mpd556

mpd556

New member
Awards
0
Hey man, just checking in! I've been taking my four caps of alphamax a day and the biggest thing I notice is sleep. I'm sleeping pretty good! I'm taking x-gels with it so I don't know what I'm seeing in the gym but I'm definitely progressing.

Keep up the good work!
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Glad to hear your confidence is high AntM! That's one of the great aspects of it, why we named it alphamax!
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Hey man, just checking in! I've been taking my four caps of alphamax a day and the biggest thing I notice is sleep. I'm sleeping pretty good! I'm taking x-gels with it so I don't know what I'm seeing in the gym but I'm definitely progressing.

Keep up the good work!
The sleep is definitely great!

Glad to hear your confidence is high AntM! That's one of the great aspects of it, why we named it alphamax!
I think my confidence is high because my sense of well being is heightened. I love it.
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 20, 2014

Faith is taking the first step even when you don’t see the whole staircase. ~Martin Luther King, Jr.

Upper Power

Military Press (rep range 3-5, rest 3-5 minutes)

140x3,3,3

Bar goes all the way down to the collarbone. No leg drive. 5 pounds heavier.

Incline Bench (rep range 6-8, rest 2-3 minutes)

155x7,7,7

Touch my chest, not bounce. Up two reps from last week.

Weighted Dips (rep range 6-8, rest 2-3 minutes)

BW+65x7,6,6

Up one rep

Straight Bar Pushdowns (rep range 6-8, rest 1 minute)

57.5x6,6,6

Very slow and controlled reps. Up 7.5 pounds.

Weighted Pullup (rep range 3-5, rest 3-5 minutes)

BW+35x3,3,3

Each rep from a dead hang, no momentum.

Hammerstength Machine Rows (rep range 6-8, rest 2-3 minutes)

250x8.7.6

I do these standing and one arm at a time, neutral grip. I brace myself against the chest pad with the free arm and have a slow negative. Up 3 reps.

Pulldown (rep range 6-8, rest 2-3 minutes)

140x7,7,7

One more total reps

Barbell Shrugs (rep range 6-8, rest 1 minute)

295x8,7,7

Standing Barbell Curl (rep range 6-8, rest 1 minute)

70x6,6,6

Squeeze at the top. Up 10 pounds.

My weigh in yesterday was the same as last week. So, I am going to increase my off days by 50 cals each in the form of carbs. Sleep has still been amazing and recovery is better. Endurance seems better, maybe because I am well rested.

Nutrition - Moderate Carb Day

Cals - 2,375
Protein - 225
Carbs - 230
Fiber - 46
Fat - 66
Sat - 10
Poly - 12
Mono - 29
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 21, 2014

We have the power within, but the secret of success is to employ our power and talents and be prepared for opportunity when it comes. ~Walter Matthews

Lower Power Hamstring Dominant

Low Bar Back Squats (rep range 3-5, rest 3-5 minutes)

240x3,3,3,3,3

Up 5 pounds

Roman Deadlift (rep range 6-8, rest 2-3 minutes)

245x6,6,6,6,6

Up 10 pounds

Lying Leg Curls (rep range 6-8, rest 2-3 minutes)

105x7,6,6

Very slow and controlled reps. Up 5 pounds.

Seated Leg Curl (rep range 6-8, rest 2-3 minutes)

90x7,7,7

Seated Calf (rep range 6-8, rest 60 seconds)

180x7,7,7,6,6

60 Degree Calf Machine (rep range 6-8, rest 60 seconds)

180x7,7,7,6

I was looking for clips before squatting. I came back up to my rack and said f it, I'm going to do 240. I was really surprised I was able to hit 3 for all the sets. I really had to grind it out the last set. This is my alphaness from AlphaMax coming through!

Nutrition - High Carb Day

Cals - 2,625
Protein - 224
Carbs - 312
Fiber - 48
Fat - 59
Sat - 12
Poly - 8
Mono - 16
 
nicksox15

nicksox15

Well-known member
Awards
2
  • RockStar
  • Established
Way to grind it out man!
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 23, 2014

What counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others that will determine the significance of the life we lead. ~Nelson Mandela

Pull Hypertrophy

Lat Pulldown (rep range 8-12, rest 60-90 seconds)

120x11,10,9

3 more reps.

Smith Barbell Row (rep range 8-12, rest 60-90 seconds)

80x8,8,8

10 pounds heavier.

Wide Grip Neutral Grip Pulldown (rep range 8-12, rest 60-90 seconds)

120x8,8,8

15 pounds heavier.

Meadows Row (rep range 8-12, rest 60-90 seconds)

45x9,9,9

Hammerstrength High Row (rep range 8-12, rest 60-90 seconds)

65x8,8,8

Done one arm at a time. 5 pounds heavier.

Close Grip Neutral Cable Row (rep range 8-12, rest 60-90 seconds)

120x8,8,8

No momentum, back was straight and body remained in the same place at all times. 20 pounds heavier.

Front Barbell Shrugs (rep range 8-12, rest 45 seconds)

245x8,8,8

Pause at the top. 15 pounds heavier.

Barbell Curls (rep range 8-12, rest 60 seconds)

60x8,8,8

10 pounds heavier

Incline Curls (rep range 8-12, rest 45 seconds)

20x8,8,8

2.5 pounds heavier

Standing Hammer Curls (rep range 8-12, rest 45 seconds)

25x9,9,9

Good session today, Sleep, recovery, libido all seem to be up. I also have a better sense of well being. I slept like a rock last night. Sleep has been getting deeper and deeper. I am not tired during the day, except when I drive to school, but I think an hour drive will do that to anyone. DOMS are down a little as well.

Nutrition - Moderate Carb Day

Cals - 2,375
Protein - 225
Carbs - 230
Fiber - 46
Fat - 65
Sat - 10
Poly - 11
Mono - 28
 

Similar threads


Top