Alpha Male Results

Nutrition
61

Day Two: Quads, Hamstrings
#4
Date: 20 february 2005

(A1) Barbell Deadlifts
4-5 sets of 7 reps: 4-5% Solution

  1. 112kgs x 7reps
  2. 112kgs x 7reps
  3. 112kgs x 5reps
  4. 112kgs x 5reps

(A2) Side Lying Leg Curls
4-5 sets of 7 reps: 4-5% Solution

  1. 100lbs x 7reps
  2. 90lbs x 10reps
  3. 90lbs x 8reps
  4. 100lbs x 7reps

(B1) Fit Ball Squats
3 sets x 10-12, Superset with Leg Extensions

  1. 60lbs x 12reps
  2. 55lbs x 12reps
  3. 50lbs x 12reps

(B2) Leg Extensions
3 sets x 10-12, Rest 90 seconds

  1. 130lbs x 16reps
  2. 110lbs x 13reps
  3. 100lbs x 14reps

(C1) Leg Press Calf Raises: 3 sets 15-20 reps

  1. 145kgs x 16reps
  2. 142.5kgs x 17reps
  3. 142.5kgs x 15reps
62

Arms: Uni-Angular Tri-Sets
#5
Date: Monday 21st February 2005.

Triceps

A-1: Lying EZ Bar Tricep Extensions to Forehead
3 sets of 6-8 reps
Tempo: 3110
10 sec between sets

  1. 72lbs x 6reps
  2. 70lbs x 6reps
  3. 65lbs x 7reps

A-2: Lying EZ Bar Tricep Extensions to Nose
3 sets of 6-8 reps
Tempo: 2010
10 sec between sets

  1. 65lbs x 6reps
  2. 62lbs x 6reps
  3. 60lbs x 6reps

A-3: Lying EZ Bar Tricep Extensions to Chin
3 sets of 12-15 reps
Tempo: 2010
120 sec between sets

  1. 60lbs x 12reps
  2. 57lbs x 12reps
  3. 55lbs x 12reps

Biceps

B-1: Standing, Narrow-Reverse-Grip EZ Bar Curls
3 sets of 5-7 reps
Tempo: 3210
10 sec between sets

  1. 65lbs x 5reps
  2. 62lbs x 5reps
  3. 60lbs x 5reps

B-2: Standing, Mid-Reverse-Grip EZ Bar Curls
3 sets of 3-5 reps
Tempo: 3020
10 sec between sets

  1. 55lbs x 5reps
  2. 52lbs x 5reps
  3. 50lbs x 3reps

B-3: Midline Hammer curls
3 sets of 5-7 reps
Tempo: 2020
120 sec between sets

  1. 30lbs x 6reps
  2. 25lbs x 6reps
  3. 20lbs x 7reps
63

Day Four: Chest, Back
Date: Saturday 26th February 2005
#5
(A1) Incline Barbell Press
4-5 sets x 6 reps: 4-5% Solution

  1. 82.5kgs x 6reps
  2. 82.5kgs x 6reps
  3. 82.5kgs x 5reps
  4. 82.5kgs x 4reps

(A2) Semi-Supinated Chin Ups
4-5 sets x 6reps: 4-5% Solution

  1. 33lbs x 6reps
  2. 33lbs x 5reps
  3. 33lbs x 5reps
  4. 33lbs x 4reps

(B1) Flat Dumbbell Bench Press
3 sets x 8-12 reps, Superset, B2

  1. 80lbs x 8reps
  2. 65lbs x 7reps
  3. 60lbs x 10reps

(B2) Cable Crossovers
3 sets x 8-12 reps, rest 90 seconds

  1. 100lbs x 9reps
  2. 80lbs x 8reps
  3. 60lbs x 10reps

(B3) Barbell Row with V-Bar Attachment
3 sets x 10-12 reps, Superset, B4

  1. 70kgs x 10reps
  2. 67.5kgs x 9reps
  3. 65kgs x 6reps

(B4) Supinated lat Pulldown
3 sets x 10-20 reps, rest 90 seconds

  1. 100lbs x 10reps
  2. 90lbs x 9reps
  3. 80lbs x 8reps
64

Arms: Phase 3 (Uni-Angular Tri-Sets)
#6
Date: Sunday 27th February 2005
Last workout
Triceps

A-1: Lying EZ Bar Tricep Extensions to Forehead
3 sets of 6-8 reps
Tempo: 3110
10 sec between sets

  1. 72lbs x 8reps
  2. 70lbs x 7reps
  3. 65lbs x 8reps
    A-2: Lying EZ Bar Tricep Extensions to Nose
    3 sets of 6-8 reps
    Tempo: 2010
    10 sec between sets
  4. 65lbs x 6reps
  5. 62lbs x 6reps
  6. 60lbs x 7reps
    A-3: Lying EZ Bar Tricep Extensions to Chin
    3 sets of 12-15 reps
    Tempo: 2010
    120 sec between sets
  7. 60lbs x 12reps
  8. 57lbs x 13reps
  9. 55lbs x 12reps

Biceps

B-1: Standing, Narrow-Reverse-Grip EZ Bar Curls
3 sets of 5-7 reps
Tempo: 3210
10 sec between sets

  1. 65lbs x 5reps
  2. 62lbs x 5reps
  3. 60lbs x 4reps
    B-2: Standing, Mid-Reverse-Grip EZ Bar Curls
    3 sets of 3-5 reps
    Tempo: 3020
    10 sec between sets
  4. 57lbs x 4reps
  5. 55lbs x 3reps
  6. 50lbs x 3reps
    B-3: Midline Hammer curls
    3 sets of 5-7 reps
    Tempo: 2020
    120 sec between sets
  7. 30lbs x 7reps
  8. 25lbs x 6reps
  9. 25lbs x 4reps
65

Lets see some mid goal pics eventually… and get some sun man…

66

[quote]Xen Nova wrote:
Lets see some mid goal pics eventually… and get some sun man…[/quote]

Yes I’m just about to finish this thread, on next sunday I’ll have a after photo of me, from using Alpha Male for 8 weeks.

I’ll be tanned don’t worry!!!

67

[quote]Alphaboy wrote:

I’ll be tanned don’t worry!!![/quote]

No you wont. You couldnt tan if you lived on Mars.

68

[quote]JimmyOZ wrote:
Alphaboy wrote:

I’ll be tanned don’t worry!!!

No you wont. You couldnt tan if you lived on Mars.
[/quote]

I live on the sun…Flat foot!!!Talbot!!!Tugga

69

[quote]Alphaboy wrote:
JimmyOZ wrote:
Alphaboy wrote:

I’ll be tanned don’t worry!!!

No you wont. You couldnt tan if you lived on Mars.

I live on the sun…Flat foot!!!Talbot!!!Tugga[/quote]

NANNYYYYY!!! CADET ALPHABOY??? SHINE MY SHOES BITCH!!! i see you have lost some size in your arms and chest? hy-per-trophy!!

TUG TUG TUGGA!!!

70

Date: Thursday 3 March 2004
#1
A-1: 1-Arm DB Curls
5 sets of 5 reps
Tempo: 5010
120 sec between sets

  1. 30lbs x reps
  2. 30lbs x reps
  3. 30lbs x reps
  4. 30lbs x reps
  5. 30lbs x reps

A-2: California Press
5 sets of 5 reps
Tempo: 5010
120 sec between sets

  1. 45kgs x 5reps
  2. 45kgs x 5reps
  3. 45kgs x 5reps
  4. 45kgs x 5reps
  5. 45kgs x 5reps

B-1: Seated, off - set Grip Db Curls
4 sets of 7 reps
Tempo: 5010
120 sec between sets

  1. 35lbs x 7reps
  2. 35lbs x 7reps
  3. 35bs x 6reps
  4. 35lbs x 7reps

B-2: Decline DB Tricep Extensions
4 sets of 7 reps
Tempo: 2210
120 sec between sets

  1. 35lbs x 7reps
  2. 35lbs x 7reps
  3. 35lbs x 5reps
    35lbs x 6reps