I’m currently stationed out in Germany, coaching CF and mobility quite a bit in my free time. Sent you a PM with specifics. Definitely be in touch brother, look forward to following all of your progress.
Paul215: That sounds awesome brother! Unfortunately it doesn’t seem like PMs work any more. (i’m not sure why) But I haven’t gotten one since I have been back and I know a couple of people Have tried. We will have to figure out some other way to catch up.
16June2014 - Fuel From Today
Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3
*****2 Mile Ruck. 75lb vest @ a 15% Incline
Meal 2: Lots of Steak, 1 Flameout, Broccoli, Avocado
Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, MCT Oil
*****Today’s Workout
Meal 4: 2 Steaks, Onions, Cabbage, 1 Flameout, Milk
Meal 5: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving of Superfood, Milk, 1 apple
Meal 6: Lots of Chicken, Onions, Carrots, 1 Flameout, Milk, 2000IU’s Vitamin D
I’ll shoot you a message on Youtube if that works. Also, got to love the Bulletproof Coffee. Definitely keeps me running at work.
[quote]Alpha wrote:
Paul215: That sounds awesome brother! Unfortunately it doesn’t seem like PMs work any more. (i’m not sure why) But I haven’t gotten one since I have been back and I know a couple of people Have tried. We will have to figure out some other way to catch up.[/quote]
I read on another forum that you have to be at least level 5 to send PMs. Dunno if it’s true or not…
Paul215: Yea man youtube should work. And I totally hear you about the bulletproof coffee. Now that it is hotter out I add Ice and 2 scoops of chocolate Metabolic Drive…Love the stuff
Roran: Good to know brother! I also don’t understand how people get to level 100. It says that it is by invite only, but I wonder what you have to do to get that invite and what benefits come with being level 100?
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“Our lives begin to end the day we become silent about things that matter.” --Martin Luther King Jr.
Tuesday, 17June2014 - Work For Today
Grabbed a 150lb Sandbag and loaded it from the floor to a 60" Platform. Did this 75 times As Fast As Possible
STRENGTH: Very wide grip Bent Over Rows Supersetted with 2" Axle Bar Bench Press…
Wide Grip Bent Over Rows: 315x8, 315x8, 315x8, 315x20
2" Axle Bar Bench Press: 315x8, 315x8, 315x8, 315x15
Did 2 Minutes of Flutter Kicks between sets as my “rest” Periods
GIANT SETS:
Sumo Deadlift Stance Close Grip Bent Over Rows: 285x8, 285x8, 285x8, 285x8
2" Axle Bar Incline Bench Press: 285x8, 285x8, 285x8, 285x8
Weighted Decline Sit-Ups: 15, 15, 15, 15
Row 300 Meters: 1, 1, 1, 1
NOTES:
- The insert was pretty good. I am using the sandbag since I don’t have access to stones at the moment
- I was surprised at how easy the 315x15 was. If I was completely fresh I really think I could get 25-30 reps with it.
- Normal Rucking in the AM
**@Burst: I really think the milk and steak are helping man. I am noticing a little bit more bodyfat than usual, but my strength definitely seems to be increasing.
[quote]Roran wrote:
[quote]Alpha wrote:
Paul215: That sounds awesome brother! Unfortunately it doesn’t seem like PMs work any more. (i’m not sure why) But I haven’t gotten one since I have been back and I know a couple of people Have tried. We will have to figure out some other way to catch up.[/quote]
I read on another forum that you have to be at least level 5 to send PMs. Dunno if it’s true or not…
[/quote]
I don’t think it is. I’m a level 5 and mine didn’t go through.
Alpha, thanks so much for stopping by my log. I’ve skimmed through some of your log and I’m just blown away by the amount of work you get through in a session. I’ll be following for sure!
Thanks for the update pal! I’m really digging the raw stuff, so I’m glad we’re sharing similar opinions. I only wish I could get more, it’s not that easy to procure around Alberta.
LiftingStrumpet: Thanks so much, I just hope that I can help out somehow. and if I can’t I know there are plenty of other guys out there who can!
usmccds: That is a good point there brother!
Burst: Yea man I love it! I get mine delivered to my door in old school milk bottles once a week. I DEVOUR that stuff!
================================================================
17June2014 - Fuel From Today
Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3
*****2 Mile Ruck. 75lb vest @ a 15% Incline
Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, MCT Oil
*****Today’s Workout
Meal 4: Lots of Eggs, sausage, Cheese, 1 Flameout, Milk
Meal 5: 1lb Ground Beef, Onions, Broccoli, 1 Flameout, Milk
Meal 6: 1 Large Steak, 1 Large Crabcake, Onions, Carrots, 1 Flameout, Milk, 2000IU’s Vitamin D
[quote]Alpha wrote:
Burst: Yea man I love it! I get mine delivered to my door in old school milk bottles once a week. I DEVOUR that stuff!
[/quote]
Oh yours is raw milk as well? I wasn’t sure if that was the case - that’s incredible that they deliver right to your door! I’m working on finding another cowshare here so I can increase my consumption.
Since we’re talking - what are you reading lately? Any recommendations from your recent picks?
Why do you take the MCT oil Alpha?
(I just ordered that bullet proof coffee you guys were talking about and it come with the MCT oil)
Burst: Well I just finished re-reading “Atlas Shrugged” by Ayn Rand again, which is one of my top 3 books of all time and I would recommend it to everyone.
I also recently re-read “The War of Art” by Stephen Pressfield, which is an excellent book for anyone involved in creating anything or really trying to reach some new goals in their life.
I recently finished up “Notes From the Underground” by Fyodor Dostoyevsky and “Beyond Good and Evil” by Nietzsche; I loved them both and would recommend them.
Right now I am reading a lot of Ralph Waldo Emerson’s Essays and those are always full of awesomeness.
How about you man? Anything worth recommending lately?
usmccds: It is a great source of good fats that is virtually tasteless, and the theory behind adding the MCT and the grassfed butter to the coffee is that it will cause more of a “slow-burn” effect to the caffeine…I am not really sure if it works that way, but I can say that it helps me get all of my good fat macros in a day. That is the main reason why I take it.
===========================================================
“The battles that count aren’t the ones for gold medals. The struggles within yourself - the invisible battles inside all of us - that’s where it’s at.” --Jesse Owens
“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.” --Oprah Winfrey
Wednesday, 18JUNE2014 - Work For Today
INSERT: I did the following with a 200lb Barbell
At the top of Every minute complete 5 Burpees. For the remainder of the minute complete as many squats cleans as you can with 80% of your bodyweight on the bar. Perform this pattern as long as needed until you complete 100 total Squat Cleans.
STRENGTH:
6 Sets of 2 Reps of Squats with 455 on the bar. Took a strict 1 minute rest between sets. Then went for one last AMRAP set and got up to 9.
GIANT SETS:
Front Squats: 315x3, 315x3, 315x3, 315x3, 315x3, 315x3
Good Mornings: 225x10, 245x10, 275x10, 275x10, 275x10, 275x10
10 Cable Wood Chops (Each Side): 1, 1, 1, 1, 1, 1
60 Meter Hill Sprint: 1, 1, 1, 1, 1, 1
NOTES:
-
I was happy with squatting today. My left groin/hamstring is still pretty jacked so I wrapped it really tight and that helped it feel more stable. I was still very tentative and slow lowering the weight because of it though. Between that and being very careful not to explode out of the hole made the concentric portion slower than normal, but I was good with it…Especially the set of 9
-
Stayed light on the front squats as well…Just being careful until I am a little more healed up.
[quote]usmccds423 wrote:
[quote]Roran wrote:
[quote]Alpha wrote:
Paul215: That sounds awesome brother! Unfortunately it doesn’t seem like PMs work any more. (i’m not sure why) But I haven’t gotten one since I have been back and I know a couple of people Have tried. We will have to figure out some other way to catch up.[/quote]
I read on another forum that you have to be at least level 5 to send PMs. Dunno if it’s true or not…
[/quote]
I don’t think it is. I’m a level 5 and mine didn’t go through. [/quote]
My PM’s don’t go through either, not since the SAMA/T-Vixen purge.
I thought I had a good training day yesterday, and then I started going through Alpha’s log, and now realize I didn’t do jack shit.
I am convinced the Ultimate Warrior didn’t die, he just possessed Alpha and took over his body.
Alpha - just wanted to say thanks for once again sharing your mindset and drive - and helping me to adjust mine and so many others. I know inspiration and motivation are fleeting and goals are only as good as the work you put into them; with that in mind I’ve started a log to keep me going. Thanks for all your work and encouragement to your brothers.
MaximusB: Hey Brother! Great to hear from you again! Thanks for the compliments, but you and I both know that you put some serious work in!
ironburgundy: Hey man, welcome to the new log and thanks for reading the old ones. And thank you for your kind words, but really man being able to inspire and help others like what you just described is the only reason why I keep this thing going. I really appreciate what you said man!
==============================================================
“The worst thing I can be is the same as everybody else.” --Arnold Schwarzenegger
Thursday, 19JUNE2014 - WOrk For Today
STRENGTH:
Loaded a Log with 200lbs, then at the top of every minute for 10 Minutes completed 3 Speed Log Clean & Presses.
GIANT SETS:
60 Meter Sandbag Carry (Bear Hug Position): 1, 1, 1, 1, 1, 1, 1
2" Axle Push Press: 225x5, 245x5, 275x3, 300x2, 310x1, 315x1, 315x1, 325xNope
40 Double Unders: 1, 1, 1, 1, 1, 1, 1
:30 Seconds Battle Ropes: 1, 1, 1, 1, 1, 1, 1
10 Dragon Flags: 1, 1, 1, 1, 1, 1, 1
Then I supersetted
2" Axle Push Jerks: 225x5, 225x5, 225x5, 225x5
Paused Incline Log Press: 165x5, 205x5, 255x5, 275x5
NOTES:
- The speed work was easy. Harder on the lungs than it was on my strength.
- Was happy to get a few separate reps over 300lbs on the push press. My 325 failure was more about my technique than my strength.
- I have never tried doing incline bench with the log…I liked it a lot and think I am going to throw these in fairly regularly. Going from a dead stop every time felt great though.
- Normal rucking in the AM
** I am headed out to get some tires this afternoon…Don’t worry, it won’t be a rerun of the story I posted a few pages back…I am going to wear fight shorts AND underwear this time around!
[quote]Alpha wrote:
17June2014 - Fuel From Today
Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3
*****2 Mile Ruck. 75lb vest @ a 15% Incline
Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, MCT Oil
*****Today’s Workout
Meal 4: Lots of Eggs, sausage, Cheese, 1 Flameout, Milk
Meal 5: 1lb Ground Beef, Onions, Broccoli, 1 Flameout, Milk
Meal 6: 1 Large Steak, 1 Large Crabcake, Onions, Carrots, 1 Flameout, Milk, 2000IU’s Vitamin D [/quote]
I’ve been quietly reading along since the beginning. I had a couple questions about your basic diet template.
First, is there any reason the Flameout is taken throughout the day rather than all at once, besides digestive reasons of too much oil at once? Likewise, is that why the Vit D is split into two doses? Or is there actually some benefit you’ve seen by spreading the doses out?
Secondly, your first meal of the day. Is this basically two beverages? One with the Superfood and Metabolic Drive, and the other just coffee with butter/oil? Really just wondering how you consume it all.
Looks like it was a solid day of training, the incline log press must feel all kinds of awkward haha. Shot you a message on YouTube by the way.
[quote]Alpha wrote:
Burst: Well I just finished re-reading “Atlas Shrugged” by Ayn Rand again, which is one of my top 3 books of all time and I would recommend it to everyone.
I also recently re-read “The War of Art” by Stephen Pressfield, which is an excellent book for anyone involved in creating anything or really trying to reach some new goals in their life.
I recently finished up “Notes From the Underground” by Fyodor Dostoyevsky and “Beyond Good and Evil” by Nietzsche; I loved them both and would recommend them.
Right now I am reading a lot of Ralph Waldo Emerson’s Essays and those are always full of awesomeness.
How about you man? Anything worth recommending lately?
[/quote]
Great recommendations - I’m also a huge Ayn Rand fan myself, having read both Atlas Shrugged and The Fountainhead while I was abroad in school. I’m a little embarrassed to say, I’ve never read any of Emerson’s work yet - I’ll make a note to get to his essays. Why specifically do you enjoy them, if I may ask?
My books haven’t been in the usual vein I typically read lately. I finished Lord of the Flies (haven’t read it since school days), The Chimp Paradox (I’m working towards the Canadian Bobsleigh Team, and I thought this may help me mentally - it was interesting to say the least, but it also suggested certain things “aren’t your fault”, which is not a concept I love), and my latest guilty pleasure was re-reading the Batman: Hush graphic novel… it’s one of my absolute favourites - no doubt you’ve read it? The illustrations are just incredible.
I have made it my homework to take a look at this log before I go workout.
Because if reading all of this doesn’t cause your T-juice to freely flow within your body, you have been castrated.
Alpha here is a question for you if you have time.
You certainly go against the conventional wisdom of keeping cardio intensive work to a minimum when trying to gain strength, I was wondering if you have put other on programs similar to yours and what their results have been. I have always liked the idea of doing more and more work over time, but many seem to say that as you get stronger and stronger your non-strength work should be decreased even further to allow for further adaptations to the strength systems, which are approaching their theoretical maximum.
Just curious if you see an improvement in people in general or if you appear to be an outlier when it comes to doing tons of “cardio” while also training for strength.