Alpha's Work 3

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30JUNE2014 - 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

*****40 Minute Ruck. 75lb vest @ a 15% Incline

Meal 2: 2-3 Scoops of Metabolic Drive, 1 Flameout

*****Today’s Workout

Meal 3: Large Steak, 1 Avacado, 1 Apple, 1 Flameout, Milk, peppers, chicken

Meal 4: 10 Eggs, Ham, cheese, onions,1 Flameout, Milk

Meal 5: Lots of Ham, Swiss Cheese, Milk, 1 Flameout, 1 Peach

Meal 6: Ground Turkey, onions, peppers, marinara sauce, Handful of Almonds & Walnuts, 1 Flameout, Milk, 2000IU’s Vitamin D


[quote]Alpha wrote:
NOTES:

  • Had a few people join me for this today, one of which was Mike Jenkin’s little brother and another was Mike’s old sponsor. They did completely awesome. So did everyone else who was there. It is hard not to train like a savage when you are surrounded by such amazing individuals of strength and character.[/quote]

That’s very cool.

LoRez: Yea man, they are great people and are some of the first members of my new gym. I’m not really accepting “normal” people, so already building a base with individuals such as them as well as others is really, really awesome. Thanks for posting brother!

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“The only thing worse than being blind is having sight but no vision.” --Helen Keller

“The key to immortality is first living a life worth remembering.” --Bruce Lee

Tuesday, 01JULY2014 - Work For Today

Had to break today up into 2 Separate sessions due to time and my angry left bicep

Session 1: 8 Rounds
300lb Barbell Bent Over Rows - Explosive Speed Reps
300lb 2" Axle Bench Press - 3 Explosive Speed Reps
10 Plyo Push-Ups onto 18" Jump Boxes

Session 2:
Loaded a Barbell with 440lbs. Did 3 Sets of 6 Reps then went for 1 As many reps as possible set where I got 13…Then almost puked

Then ran 2 Miles holding a 25lb Medicine Ball


NOTES:

  • My bicep feels completely fine…until I use it in any sort of lifting fashion. Even supporting weight on it when squatting makes it very unhappy with me. That said I was happy with 440x13
  • The Presses were very easy and way too light but I am really trying to trust the programming in hopes of greater gain at the end of the 10 Weeks.
  • Normal rucking in the morning.
  • Running 2 Miles with a 25lb Medicine ball is about as fun as a circumcision

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01JULY2014 - 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: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Plum

*****Session 1

Meal 3: Large Steak, 1 Avacado, 1 Flameout, Milk

Meal 4: 2 Scoops of Metabolic Drive, 1 Flameout, Ground Beef, 1 Peach, Cabbage

*****Session 2

Meal 5: Talapia, Crab meat, Milk, 1 Flameout, Cherries

Meal 6: 2 Scoops of Metabolic Drive, Handful of Almonds & Walnuts, 1 Flameout, Milk, 2000IU’s Vitamin D


[quote]Alpha wrote:

30JUNE2014 - Fuel From Today
Meal 4: 10 Eggs, Ham, cheese, onions,1 Flameout, Milk
[/quote]
My doctor would flip off if he knew that I ate that..
About the gym again, it will be performance based gym I guess but what about all the bros? I would buy some pec deck just to throw it at them lol
-No hate for any bro, not as long as he won’t catch all 3 rucks and 3 barbells for bicep giant set..

How are you going to train for that 1650 lb wheelbarrow push?

Regev: Why would your doctor flip out? I don’t see anything really wrong with that meal.

About the pec-dec and the bros…yea man, it is not that kind of gym at all. The only “machines” I have are a GHR (Not really that much of a machine) and a plate loaded reverse hyper. When i told LoRez a couple of posts above that I am not really accepting “normal” people, what I mean is that my gym is all about performance and my mentality/training protocols are definitely not for everyone. And that is very much ok with me. There is a Gold’s gym and a fitness type of “spa” within 10 miles of my place. If people don’t like what I offer then I am happy to see them go somewhere where they will get what they want and are at least moving toward their fitness goals. My place is more for fighters/Athletes/strongmen/power lifters or people that are interested in competing or at least are MORE than serious about their training. That really cuts down on the revenue coming in…But when it comes to a business that has my name stamped on it I am unwilling to placate to anyone else’s desires or vision but my own. I may go out of business within the first year…but at least I stayed true to myself, my vision and what I believe the world needs right now.

Plus, i have done the traditional personal training thing where I took clients because of the money and I hated it. My life is way too short to spend it pretending to be interested in other people’s excuses and daily problems. I will never do that again. Stealing from Howard Roark in the Fountainhead right here but…I don’t coach so that I can have clients, I have clients so that I can coach.

Let the bros stay at Gold’s, do their curls and BS between sets and stay looking and performing the exact same way a year later. The people I coach tend to get results and don’t have enough breath left in their lungs to talk about chicks between exercises… I am only accepting SERIOUS people into my gym and the people I am talking about are anything BUT “normal” or “average”. They already have the mindset, I am just giving them the tools and the vehicle to reach their goals.


Lorez: Man, I have absolutely no idea…I don’t own a wheelbarrow that can hold that much weight…but my dad IS a carpenter so maybe he can help me figure something out.

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“Warning: If you are reading this then this warning is for you. Every word you read of this useless fine print is another second off your life. Don’t you have other things to do? Is your life so empty that you honestly can’t think of a better way to spend these moments? Or are you so impressed with authority that you give respect and credence to all that claim it? Do you read everything you’re supposed to read? Do you think every thing you’re supposed to think? Buy what you’re told to want? Get out of your apartment. Meet a member of the opposite sex. Stop the excessive shopping and masturbation. Quit your job. Start a fight. Prove you’re alive. If you don’t claim your humanity you will become a statistic. You have been warned.” --Chuck Palahniuk, In place of the FBI warning before the movie Fight Club

Wednesday, 02JULY2014 - Work For Today

ACTIVE RECOVERY:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Of
Front Squats with 255 On the Bar
Stiff Legged Deadlifts With 275 on the Bar
Ring Dips

Then 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
2" Axle Deadlifts with 315
Log Incline Bench Press with 255
Glute Ham Raises


NOTES:

  • Had to split up into 2 Sessions Because of time again.
  • Everything was easy, just trying to get some active recovery in.

[quote]Alpha wrote:
I may go out of business within the first year…but at least I stayed true to myself.[/quote]
Hmm, this sounds oddly familiar…

[quote]Alpha wrote:
…Stealing from Howard Roark in the Fountainhead…[/quote]
I knew it!

I saw you did 600# and 900# tire flips. Were those at GAMMA, or did you figure out how heavy yours were?

I don’t think that you’ll go out of business within an year or so, you have the right attitude and that’s what interests like-minded individuals. Of course you’ll have some down falls as anyone else in this market but you’ll rise to be even better than before, I’m sure for it! Read and search for DeFranco’s and Elliott Hulse’s tips for anyone who’s trying to open their own underground gym. I remember them saying that they started very small, very very small so don’t rush it. Besides, you showed that you can do everything as long you put your mind on to it.

Its sad that staying true to yourself will always the very real possibility of a negative result. Its a sad commentary on our world. Good on you for accepting that possibility and continuing to forge ahead and not conform.

[quote]Regev19978 wrote:
I don’t think that you’ll go out of business within an year or so, you have the right attitude and that’s what interests like-minded individuals. Of course you’ll have some down falls as anyone else in this market but you’ll rise to be even better than before, I’m sure for it! Read and search for DeFranco’s and Elliott Hulse’s tips for anyone who’s trying to open their own underground gym. I remember them saying that they started very small, very very small so don’t rush it. Besides, you showed that you can do everything as long you put your mind on to it.[/quote]

Defranco started in a closet if I’m not mistaken. Look where he’s at now!

I’m 100% certain Alpha’s gym will do just fine.

[quote]MattyXL wrote:
Its sad that staying true to yourself will always the very real possibility of a negative result. Its a sad commentary on our world. Good on you for accepting that possibility and continuing to forge ahead and not conform.[/quote]

I really don’t think this is anything unique to modern times. I think everyone attempting to pioneer, no matter how big or small, has had to deal with this and all the risk it entails.

Best of luck.

Dave101: Yea man, I have loved Ayn Rand books ever since college. They really helped shape who I am today. And I did end up looking up the tires online to figure out the weights. That was a great tip! Thanks for stopping in brother!


Regev: Yea man, thanks! I really don’t think my business will fail ( I wouldn’t be going for it if I thought it would!) but I was just more saying that I will only stay in business if I don’t have to compromise to other people’s ideas of what they think I should be doing. I love great advise, but no one can really see the full picture of what i am trying to do here. Even people that I try to explain it to in person…We will see I guess. Win or learn I suppose.


MattyXL: Yea man, it is sad. But if it were easy than I guess everyone would do it. I am having a blast giving it my best, so even if I do end up failing, I am learning a ton on the way. Thanks for stopping in man and I am stoked about your new log starting up, I loved your last one.


usmccds: Thanks man, and I know that you will be one of the first guys from T-Nation to be there! Stoked to meet up with you man.


LoRez: I totally agree. Couldn’t have said it better myself!

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“Commitment is doing what you said you’d do, long after the mood you said it in has left you.” --Sarah Grylls

CONDITIONING:
8 Minutes of Alternating Turkish Get-Ups With a 150lb Kettlebell

Then 5 Rounds
50 feet of 600lb Tire Flips
150 feet Farmer’s Walks with 225lbs each hand

STRENGTH:
Then Completed 2 Reps of Log Clean & Press Every Minute on the Minute for 8 Minutes with 265lbs on the Log

GIANT SETS:
Weighted Pull-Ups: 145x5, 145x5, 145x5, 145x5
Weighted Dips: 145x10, 145x10, 145x10, 145x10
Continental Clean & Press with a 2" Axle Bar (Each Rep From the floor): 275x3, 275x3, 275x3, 275x3
20 Windshield Wipers (Each Side): 1, 1, 1, 1


[quote]MattyXL wrote:
Its sad that staying true to yourself will always the very real possibility of a negative result. Its a sad commentary on our world. Good on you for accepting that possibility and continuing to forge ahead and not conform.[/quote]

It’s sadder not to stay true to yourself. That will always have a negative result. At least when you stay true to your principles, you have a chance at success.

[quote]usmccds423 wrote:

[quote]Regev19978 wrote:
I don’t think that you’ll go out of business within an year or so, you have the right attitude and that’s what interests like-minded individuals. Of course you’ll have some down falls as anyone else in this market but you’ll rise to be even better than before, I’m sure for it! Read and search for DeFranco’s and Elliott Hulse’s tips for anyone who’s trying to open their own underground gym. I remember them saying that they started very small, very very small so don’t rush it. Besides, you showed that you can do everything as long you put your mind on to it.[/quote]

Defranco started in a closet if I’m not mistaken. Look where he’s at now!

I’m 100% certain Alpha’s gym will do just fine.[/quote]
Ye he started with storing closet and parks training.
I know alpha will be just fine if not more.

B, I knew you meant that, I just wanted to say what I had to say haha

You’ve already done what people thought wasn’t possible before, I see no reason why you can’t do it again.

Happy 4th of July guys!

Thanks for what all of you guys said and happy 4th of July!

No lifting for me today, but I spent a few hours out on a lake paddle boarding and kayaking with some friends. Definitely a fun way to burn some calories!

something I just wrote for another website…Some of you may like it, others may hate it, but it is what it is…

TIME…

The average American lives 77 Years.

That is 924 Months.
28,123 Days.
675,000 Hours.
Or 40,000,000 Minutes.

If you are reading this, I am assuming you are at least 16. More than likely, you are in your 20’s or 30’s. That means that a large chunk of your 77 Years has already passed by.

I am also assuming that you spend 6-8 Hours sleeping every night, at least 40 Hours a week at work or at school or in some other fashion that is not entirely of your own accord.

Subtract the time you spend commuting, eating and prepping meals, running errands, doing housework and other daily life activities and you have even less minutes left in the bank.

After you take out all of those hours, in reality, you most likely only have approximately 1/6th of your life left to truly spend in a manner of your choosing.

This isn’t me being morbid. This is me being realistic.


You have 86,400 Seconds a day, every day, until the day you die. If you are lucky enough to not get stricken by a terminal disease, involved in a drunk driver head-on collision or become some other form of a statistic; than this is all that you get. There are no extra loans, no extensions. If you do not use the time you are given than it is gone forever. No one can give you extra time and you cannot steal it or earn it. When the clock runs out, it runs out…In the last moments of your life, you will be left staring back at the greatest gift that was ever given to you and you will have to face the cold hard truth. Did you truly “live” your life or did you just kill the time that is killing us all? Did you relish the precious seconds that you were allotted to play in this game or did you waste them lost in oblivion?

You only get one shot at this life, what will you do with the time that has been given to you?


What if you only had 10 Years left what would you do with that time? Maybe 10 Years is too much to really get this point across?

What if you get a call from your doctor tomorrow explaining that you have less than 5 years to live?

Would you quit your job and finally give the important things in your life the full attention they deserve? Would you finally take that trip to the rain forest that you always dreamed of? Would you move to the beach and surf every morning? Would you travel the world and smell the dirt in the Coliseum?

Looking back at it, how much of the time in your life has been taken up by preoccupation, worry, or old hurts that you refuse to let go? How much has been wasted spent watching television, scouring the internet or playing video games? How much more will you have to waste before you wake up and realize that this ride isn’t infinite?

Do you truly love your job? Is your love for it so strong that you can’t wait to wake up in the morning to get started on it? If this isn’t the case, why not? If you ask around you will find people every single day that got fired or quit their career and now get paid great money for doing what they love… is the salary that you receive to buy the junk that you THINK will provide you happiness really worth it? If you truly only have so many hours left, do you really want to spend them suffering through something you don’t really enjoy just to make someone else richer?

Is there something in your life that you have always wanted to do? Start your own business? Hike the Appalachian Trail? Touch God’s painted hand in the Sistine Chapel? If so, why are you waiting? Your job? The money? The time? What is it that demands your attention so greatly that when you look back on your life and say, “I wish I would have done that” that you will feel true regret for having never experienced it? What is it in your life that is so important that you have given it the right to take that experience away from you?


Imagine this: Death walks up to you…The whole black robe, blade in hand, terrifying “Death” idea that we all know…He walks up to you. He tells you that it is time…You beg him for just a little bit more and rather than smiting you he says, “Ok, I will give you 9 more years and $35,000…Don?t mess this up.” What would you do with that time and money?

Well, think of this article as DEATH because there is a disturbing statistic that the average American will spend almost $35,000 at McDonalds over their lifetime and spend almost 9 YEARS watching television…

Is either of those things worth more to you than climbing Everest or traveling the world? If the above scenario actually happened to you, I bet you would not waste that time and money on cheeseburgers and reality television… So why is it okay for you to continue to waste it in that manner right now?


I know this seems morbid, but this is a gut check. Close your eyes and imagine the person who you care about more than anything in the world. The person you would gladly give your own life to save. The person that you absolutely cannot live without. Now just imagine if I told you that you only had 2 more days with that person before they would die. As the clock ticked down you would beg for more time, just a few seconds… just a few more moments to spend so you could tell that person how much they mean to you, to just smell their hair one last time, just one more touch of their hand…

But there are no extensions. Their time is up. When death comes he will not be giving options. You had your chance, now that chance is gone and you will spend the rest of your life regretting why you wasted so much of your attention on your job or browsing the internet?

Most likely this scenario is not a reality for you. But it is extremely real to someone else…

There is an individual out there that will lose the most important person in their lives before you finish reading this sentence.

Take that in.

Take it in again. This is real life. Just because it was not you this time does not mean you are free and clear. You were just safe THIS time.

That person’s world just collapsed down all around them…And you just keep believing that this scenario will never happen to you. Given a long enough timeline, everyone will eventually wish for an extension.


Maybe 5 Years is too long of a time to really take this message to heart?What if you only had 1 year left?

If this was the last year you will ever get to spend on this Earth? Would chasing those dreams seem as impossible now? Is your paycheck really worth almost half of your time left alive? Is there something that you have to say to someone that you have been avoiding? What will you refuse to do in your last year that “is not worth your time”?

What if you only had 1 Day left. What would that day look like?

Everything up to this point in your life is nothing more than a memory. It holds no more power over you than you allow it. Everything coming up in front of you is fiction. It?s just a story you get to write with the ink of the present. The only thing we truly have is right now. And right now is ending 1 second at a time.

Time is too precious to waste. Treat today as if it was your last day and begin to work backward until you make the rest of your 77 years look the way you want them to. Live a life worth writing a book about and leave this world changed because you are gone. Do your best to not take even one hour for granted? and when you are dying in your bed, whenever that may happen to be…do so empty… Without regret, without fear and without any doubt that you EVER wasted one second of this life.

-dieEMPTY-

Alpha, that hit the nail on the head with alot that has been on my mind since my mother passed away. Things about how time keeps moving on relentlessly, something that I knew anyway, but that has been in much more sharp focus since she died.

I think a lot about her life and how hard she worked for many years and then when she wanted to enjoy her life she had started to get health problems that prevented her from getting out and about as she wanted. The things we never did together because ‘stuff’ always got in the way and now it is too late to have those moments.

At the moment I’m trying to figure out what it is I really want to do and then how I will go about achieving it. I don’t want to waste time doing something I hate as I feel time is too short, but also need to make some money in order to live (esp as eating well costs money), so may need to compromise for a while in order to figure things out. I don’t want to get trapped though and turn round in 5 or 10 or 20 yrs time and think where the hell did that time go? Life is short and we should make sure we spend it doing the things we want. Like the famous quote about nobody on their death bed ever said ‘I wish I’d spent more time at work’.