No apologies necessary dude. Lol, i’ve hurt my hands many times from punching the floor or the concrete wall because of missed attempts.
Those types of days come and go; brush it off and come back and get it next time. I know you have 20lbs over your previous PR in you, and as much as training is psychological a 16 hour day will certainly do some damage. A lot of my days (regardless of good or bad) are affected directly by how training goes that day, but you can’t let that eat away at you. You’ll get it next time.
P.S. You have mail.
Alpha,
First off - great log, not much else to be said considering everything that has already been posted, I’d have to say I agree with it all!
I was wondering about your workout duration, I see you’ve mentioned 50 minutes before. Is this for the entire workout (incl insert/extract/metcon stuff) or just for the giant sets you do??
I only ask because I tried adding some complexes with the 400 runs in at the start of my workout, and they took sooo long! I know my time will come down with some extra work, but even still I think Id be looking at something like 1hr 30 in the gym.
Any thoughts or tips would be appreciated dude.
Thanks
Johndylan:You know, after thinking it over, I did not give you a sufficient answer to your question.Hopefully this is a better one.
I would do an extremely hard insert and extract, and a 5x5 strength program based totally on large compound movements with very little rest, but that is not all. For what you asked, I would set up a typical week kind of like this:
Monday- Insert/Strength/Extract
Tuesday- Insert/Strength.Extract
Wednesday- AM HIIT PM Ruck or LSD Run
Thursday- Insert/Strength/Extract
Friday- Insert/Strength/Extract
Saturday- AM HIIT PM Ruck or LSD Run
Sunday- Off
This really isn’t that much different than what I am doing right now, but I am just doing a little bit less of the conditioning stuff because I am trying to bust all of these maxes before my birthday. Starting June1, I will probably going to something with some higher reps (like in the 8 range) to let my body deload from the 6 or so weeks of the constant CNS pounding I have been giving it. You will also see my conditioning kick up more as well.
I think doing the above would definitely get you the results you are looking for, but be ready to loose a little bit of strength just due to the lack of recovery.
Sorry I didn’t answer more thoroughly at the beginning. Will not happen again.
Mithious: Hey, thanks for the kind words man. And HOPEFULLY that weight comes right up next week without any shoulders popping! Thanks again man!
Heracles: Thanks man…I just think I wanted it so bad to make up for a crappy day…buuuuttt it is what it is…Next time definitely! thanks man
Power GnP: You are right man, and I appreciate the words bro. BTW I responded to the PM brother. Oh and where the heck in Hanley these days?
Adam: Thanks for the kind words brother!
But Nah, man when I say 50 minutes or an hour that is everything included. Insert/strength/extract.
I take VERY little rest between my sets. That is partially because I am not right in the head, partially because I cannot stand the arse-hattery that goes on in my gym constantly, and partially because if you look at all of my giant sets, they are all opposing muscle groups.
So say I am doing weighted pull ups, BB Standing Military Press, and some ab variation. The while the primary muscle groups being contracted during the concentric portion of the movement are being fired, the antagonists are essentially at rest, or at worst they are only doing the job of stabilization. Thus allowing me to flow from pull to push to ab or oblique, which in itself, is essentially rest for all of the other primary muscle groups being used.
A usual set goes 1a, 1b, 1c, rest approximately 1 minute and start back over. Although it may look like I am not resting in the above example, my delts, in reality are getting somewhere in the ballpark of 3-5 minutes of rest. Which really is not that different than if you were going to do straight sets.
More work in less time equals more force produced which usually means results.
There is also some research out there that shows that working antagonistic muscle groups back to back like this can actually increase strength production in each other. I know I have read that a couple places on this site, but honestly could not point you in the right direction.
Also, (I believe it was Creeasy who I read it from-but do not quote me) but I always do my pulling motions before I do my pushing. That one tip alone almost single-handedly ended my shoulder problems. If you are not doing this, you should be.
As far as complexes and the 400meter sprints are concerned: For me, on average my complexes usually consist of about 8 exercises, which I do for 6-8 reps each. So one full round of the Barbell portion usually takes me no more than 2-3 minutes. Then I jump right onto a treadmill where I run one track and field lap (400meters) which never takes me more than 1:30.
Then my rest is adding little baby plates on each side of the BB and I am back at it in about a minute. I do this 3 times for the insert, and 2 times for the extract (because I think my heart might explode). All in all that adds up to approximately 20 minutes of complexing love.
Which leaves me 30-40 minutes of strength stuff. When you are not resting much that is plenty. In my mind, if I have much left in me after 40 minutes of any physical activity, than I usually need to kick up my intensity to the next notch.
I always try to start my next set/complex/whatever hellish thing I am doing, way before I am fully recovered from it. It is always a total kick in the nuts for your mind, but it will make you better in the long run, and you will never have to have the regretful feeling that you could have worked harder.
But again, a lot of this does not really apply to when you are going for a PR or other max-effort strength type of stuff.
Just some thoughts, but I Hope that helps.
Off to go try and get some randomness done in a hotel gym…uggg I’ll post what I did later
Excellent response man, thanks a lot - it’s appreciated. Do you mind if I send you more specific queries via PM? I don’t want to clog up your log with my drivel!
Adam: feel free to PM me, but sometimes others have the same questions, so never worry about cluttering up the log man. were all here to learn from each other…either way you decide, ask away brother!
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“Far better is it to dare mighty things, to win glorius triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
-Theodore Roosevelt
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Cinco De Mayo: Training…in a hotel…sort of…
Insert: Done as fast as my lungs would allow
15 65lb DB Squat presses Left Side
10 Burpees
15 65lb DB Squat Presses Right side
10 Burpees
15 65lb DB Snatches Left Side
10 Burpees
15 65lb DB Snatches Right side
10 Burpees
15 65lb DB Swings
10 Burpees
15 65lb DB Swings
10 Burpees
15 65lb DB Swings
10 Burpees
Hotel Strength: I wasn’t even really supposed to be in the gym today, but since I had some time and could have either watched TV or worked out I chose the latter. However, being a hotel gym I was seriously limited so this is what I came up with…
Everything was supersetted:
1a. Standing DB Curls: 60/6, 60/6, 55/6, 55/6
1b. Swiss ball weighted crunches 45lb db behind head
2a. DB Lat raises: 45/8, 50/6, 45/8, 40/8
2b. Obliques: 4 sets of 10 reps each side
3a. Rope Pushdowns: no distinguishing features on the rack of weights but i did 3 sets of 8
3b. Knees to elbows: 3 sets of 8 reps
4a. Smith machine behind the back shrugs: 225/8, 225/8, 225/8, 225/8
4b. Decline sit-ups: 4 sets of 10 reps
5a. Smith machine upright rows: 135/8, 135/8, 135/8
5b. Cable face pulls: 4 sets of 8 reps
5c. Cable wood choppers: 4 Sets of 8 each side
Extract: ran 20 minutes before back spasms wouldn’t let up.
then did TONS of stretching!
Notes:
I spent a lot of time after working out in my hotel room rolling around on the lax ball, then filled the bathtub with as hot of water as I could stand and got a bag of ice. I vacillated between the two for over an hour trying to get my back to shape up…if it does I will get some front squats and push presses in…
and I have no idea how people work out their arms…that junk is so boring!
Notes on sleep:
So the other day when I said I got prescription sleep meds, they are Ambien CR. And are a complete waste of time.
I have tried them 4 separate nights now, and they only worked 1. And that night was because I decided it was a good idea to stack them with a couple beers. I am used to the not sleeping thing, but when I take something that has the side effect warning of “possibility of swallowing your own tongue” and I am still staring up at the ceiling for most of the night, it gets frustrating.
MOST of the time if I take a melatonin pill and 3 Tylenol PM I will crash for at least a few hours, but will usually wake up feeling groggy and cloudy for most of the next day. So that option is less than optimal.
I can honestly say that the Biotest Z-12 is great for relaxing you! I really dig it, but have not tried it is a large enough dose to see if it will knock me out.
My girl jokes with me and says that I do not sleep, not because I am not able, but I choose not to because I am afraid I will miss something going on. To be honest I have to kind of agree. I am so fascinated by just about everything, that I really do not want to sleep. Then again maybe I just need to pay a circus midget to sneak up and give me a surprise 2x4 shot to the back of my head.
Anyway, I am all medicated up and am going to attempt to crash now.
Anyone else try anything that worked for them? Heroin maybe?
Thanks for reading!
What would you say would be a good starting point for the LSD runs? I know your ruck runs are 10 miles or so, but I am no where near being in the type of shape you are.
Thanks for the response man, and no need for the apology. You are the one that is helping me, I just appreciate you taking the time out of your busy life to answer my questions.
Much appreciated man!!!
My theory is that you, Alpha, much like the great Chuck Norris himself, do not sleep… you wait.
Ever tried any kind of meditation? Might help you wind down before you hit the sack at night.
I just saw this thing on TV where these doctors are explaining new research shows that many people with sleep problems show “fast metabolism in the frontal lobe”…
According to these docs research shows if you put a cool cloth on your forehead an hour before bedtime you’ll sleep better.
Other than that, they suggested the usual, keep the room cool, and dark as possible.
Personally, I get insomnia every time I have something stressful to do first thing in the morning. I often write exams on 1 or 2 hours sleep. I do the cool room thing, and I ensure that the last hour or so I don’t do anything that is too mentally demanding. I find reading helps, as long as the material isn’t too serious.
Ah, lastly, there is a link between light and the hormones that keep you up, so I gradually make my apartment darker and darker starting at about midnight. Lastly, watch out for the brightness from your computer monitor - if it’s too bright, it can mess up your chemistry.
Anytime. I can see similarities in our mindset from your log so far, keep up the good work. Hanley? Doing what those Irish do…no idea, seems to have fallen off the bandwagon since his last competition in March, life must have pulled him under.
Hi, you could try turning off as many electrical items as possible (even when just LEDs are visible) and lavendar oil on the pillow can be good.
Allright having studied sleep extensively for a few months, I will try to give you WC’s ultimate guide to sleeping ;). Just take what’s usefull for you and discards the rest.
Alpha if you think this is too much of a threadjack of your log, let me know and I will delete it.
WC’s Guide:
-
Go to bed when you feel just a little tired, wake-up at a fixed time everyday. If you can do this, every sleep problem will disappear after 14 days. However, I can’t follow this pattern, and you probably also not so let’s see the rest.
-
No caffeine at least 10 hours before you want to sleep.
-
No exercise 5 hours before sleep.
-
No internet atleast 3 hours before going to bed. No non-fiction reading 3 hours before bed neither.
-
No activities in your bedroom besides sleeping and girl-pleasuring.
-
No hot showers or cold showers before bed. (cortisol)
-
Turn off all electronic devices and all wave-transmitting devices.
-
Keep a cool bedroom
-
Try mixing ZMA and melatonin an hour before bed on empty stomach.
-
Try to develop a fixed ritual before bed. (e.g. Stretching, then brushing teeth, then sleeping)
If nothing works, then there is still a solution which is called “grog”. A alcoholic drink made from 180 proof rum + tea + honey. Ofcourse not the healthiest solution, but might be better that sleeping only 2 hours a day. Hope this helps!
[quote]WhiteCrow wrote:
Allright having studied sleep extensively for a few months, I will try to give you WC’s ultimate guide to sleeping ;). Just take what’s usefull for you and discards the rest.
Alpha if you think this is too much of a threadjack of your log, let me know and I will delete it.
WC’s Guide:
-
Go to bed when you feel just a little tired, wake-up at a fixed time everyday. If you can do this, every sleep problem will disappear after 14 days. However, I can’t follow this pattern, and you probably also not so let’s see the rest.
-
No caffeine at least 10 hours before you want to sleep.
-
No exercise 5 hours before sleep.
-
No internet atleast 3 hours before going to bed. No non-fiction reading 3 hours before bed neither.
-
No activities in your bedroom besides sleeping and girl-pleasuring.
-
No hot showers or cold showers before bed. (cortisol)
-
Turn off all electronic devices and all wave-transmitting devices.
-
Keep a cool bedroom
-
Try mixing ZMA and melatonin an hour before bed on empty stomach.
-
Try to develop a fixed ritual before bed. (e.g. Stretching, then brushing teeth, then sleeping)
If nothing works, then there is still a solution which is called “grog”. A alcoholic drink made from 180 proof rum + tea + honey. Ofcourse not the healthiest solution, but might be better that sleeping only 2 hours a day. Hope this helps![/quote]
LOL…LOL…LOL…These are all very good suggestions. What I find extremely funny is that all the things it says not to do, HE DOES with the exception of maybe the caffeine. A 5th of Jack buddy. Problem solved 
I’m suprised no one has offered up the oldest solution-masturbation or sex. I’m usually out within 20 minutes of finishing.
Alpha-
What rep ranges on bench and incline bench would you recommend to someone looking to maximize both strength and hypertrophy? I know hypertrophy is usually quoted as 6-8 and strength as 1-3, so would it be something like 4-5?
My sleeping issues are not as horrendous as yours, but my brain seems to turn on long before it’s time and I have a horrible time falling back to sleep…it’s always been that way and it sucks…when did you notice your falling to sleep problems?
Blaze- I had that thought in mind, afterall s-e-x cures everything!
Hi bro!
Just wanted to pop in and thank you for giving me few good laughs. I rarely laugh at things I read or hear, but your “War and peace” squats and “hump the bar” -thoughts with all the side effects really got to my laughing nerves. Yes, they call me a bit odd.
BTW, I’m going to steel that 21-15-9 OH squat + snatch compelex/insert.
If you have chance, find a document called “sisu” from the crossfit journal (some of your buddies may have the needed subscription for the journal). I´m 100% sure your going to like it.
On that sleeping problem, try thinking of doing something really stressfull, like household works. That usually helps me a lot. I’m told to get suddenly terribly sleepy…Nah, I think you have to good work ethics for that remedy.
Stay safe.
Wow everyone! thanks so much for the great responses and comments! Sorry i haven’t been around for a few days but duty calls and I do not always have an internet source.
So no solid food from Tuesday afternoon until last night where I got to scarf some sushi, and I am about to hit the gym to try and max out on front squats. Hopefully this goes well. My back seemed to get helped pretty good with the Ice/hot bath contrasts and, of course, rolling around wit a LAX ball under my butt always helps.
But I really appreciate all of the love and help here everyone! See below for another thing I wrote up here for a few of the regulars around here.
Thanks again!
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Johndylan:Ok man, just to clarify, my ruck runs are NO where near 10 miles!!! They are like 1-2 miles. Any longer than that my knees and back would literally disintegrate! My ruck MARCHES with the 50 lb pack can get upwards around 10 miles, but that is just fast paced walking man. The impact of the extra weight while running would be devastating! Even when I say ruck run, it is more like a lame shuffle.
With that said, think about starting the LSD runs just like everything else, you would not walk into the gym your first time out and try to deadlift 500 lbs, or you would be staring at your spine next to you on the floor. Same thing here. I would shoot for time at first instead of distance. So say you want to run for a half hour your first time out.
Just go at a pace slow enough to be relatively comfortable, really not pushing yourself at all. If you cannot jog for a half hour yet, do intervals with walking.
Remember that the LSD runs, and ruck marches for that matter, are only being used as active recovery. Try not to push yourself so that your muscles and your CNS is still recuperating, and yet you are not sitting on your butt getting lazy.
If you are anything like me, I can only take about 1 day off a week without feeling lazy and getting antsy. So I need to find things to do for active recovery that do not stress me much at all, and yet are a break out of the gym so that things do not get tedious and boring.
That is why I like to go hiking, kayaking, bouldering, and movnat (movnat.com) kind of stuff. I have lived in the country for most of my life and have always spent the majority of my free time in the wilderness, so there is where I find my most mental clarity and ability to recover from some of the dumb junk I put my body through.
All of this to say, do not get stuck with just the LSD runs for your active recovery. Find out what helps your brain and body get better faster and spend more time there doing those things. I the benefits you will reap in the gym for doing so are very worth the extra effort.
Thanks for asking man, and donâ??t be afraid to ask more man. Answering questions is one of the main reasons why I am here!
JP: Yea man, I actually do meditate and I have to say it helps! My problem though is not really falling asleep. That I can do ok, it is STAYING asleep…and when it comes to that, I suck! Thanks though man!
GnP: Yeah man, i mis that guy! And thanks again brother!
Plateau: Yeah man I have done the electrical item, but have never tried the lavender stuff. I may need to beat my ownself up for it, but I will definitely give it a try! Thanks so much man!
WhiteCrow: Hey man, thanks for such a great post. Unfortunately Due to my job I am pulling all nighters at least 2-3 nights a week, and much of the other stuff you mentioned I have either tried unsuccessfully, or am unable to due my work schedule. But great post man! and thanks so much for the help. This is exactly why I am looking for ways to put myself in medicated comas! The grog, however, maybe exactly what the Doctor ordered! Thanks again man!
Mateus: Sadly, my friend, you are definitely right. But the 5th of Jack…the cause of and solution to, all of life’s problems! Thanks man!
Blaze: Ha you know, I think i am the one guy in the world who sex wakes up! My girl has suggested the same thing as you, but after I finish I am more awake than when I started! Great suggestion, and practice does make perfect!
Oh and about the benching. Different rep ranges will work for different people, but I am a huge fan of the 5x5 and the 10x3. Both of which have given me excellent size gains. Either one of those ever work out well for you?
Thanks for asking man!
MIM: Honestly I have had weird sleeping problems ever since I was a little kid. My mom swore I was nocturnal, but I had so much energy that I would just kind of run 24/7…huh…not that different than now! It is weird. A lot of it may still have to deal with the fact that I am so fascinated with the world that I am afraid to miss something…then again, maybe I am supposed to be Batman…only time will tell!
Gukes: What’s up brother!?! Ha no problem man, I aim to please! And I will try to get a hold of that article you mentioned. I am sure I can find someone who is a subscriber and force them to give me the info! Thanks for checking in man!
Ok, so by request (thanks Animal Mother and Mateus) here are some of the nutritional rules that I personally go by that have helped me in this whole endeavor. Try them if you wish, if not, then that’s cool too. Just don’t come yelling at me when you are fat and out of shape!
Some notes before we begin:
-Please remember that what works for me may not work for you, we are all biologically made up differently; thus it only stands to reason that we will all respond differently to the same stimuli.
-That said, no matter what you are tying to do, be patient with it! Commit at least 3 weeks of STRICTLY following the rules before you toss or bash them. If there is still no change happening after that time, go ahead and try something else for a while.
-Along the same lines, if you spent the last 3 years accumulating 8 extra inches of Body fat around your gut, DO NOT expect it to all disappear in a month! Well, at least if you do not have a friend with a pointy hat and a magic wand.
-If you cannot remember what your wiener looks like because it has slowly been eclipsed by your fupa, you are not bulking. Unless you are about to break the World Record for the squat, or have an inoperable tumor in your gut that looks like Rosanne Barr, then you do not have an excuse. You are a sloppy mess. Despite what some people around here may say, it does not take 67% BF to gain any muscle.
-Also to be noted, is that these rules MUST go also along with a serious, INTENSE workout regime. If you are not breaking a sweat everyday (if not a couple of times a day) than you are worthless, lazy, and are stealing my air.
Laziness does not equal Leanness! If you think you can just eat clean without training, than you are an idiot and I wish you would stop trying to look like one of those skinny fat people.
-Finally, you will not read anything new or sexy here. You can find all of this info here on T-Nation along with about a zillion other places. In fact, the guys at EliftFTS recently put out an awesome similar article that you should check out. I almost ditched this one completely because of how good theirs is.
But since it is my log, and these are some tried and true rules that have personally worked for me through experience, I decided to post it anyway.
Here we go.
- Every one of you meals should consist of: Some form of lean protein, lots of vegetables, and healthy fats. If there is anything else in there, get rid of it. It is not helping you.
If you cannot grow it, pick it, or skin it, (not counting Supplements) then it probably should not go down your gullet. Nobody ever got fat from eating apples, and last time I checked, you cannot kill and skin a bowl of ice cream.
Make sure you are getting your cabs from vegetables (Majority)and fruits (Sparingly). And your healthy fats from fish, grass fed beef (or other grazing animals), healthy nuts, and avocados.
If you have no discipline and are a spineless starchy carb-a-holic, you can only indulge your weakness post, spleen splitting, vomit inducing workouts. In my opinion fruit would be a much better PWO choice.
- Keep an accurate and detailed food log: (At least at the beginning)
Everything from a piece of gum, to the 12 pack of beer you guzzled down last night needs to go in there. Then when you are not getting the results you want, your log can be treated and dissected like a math problem: Beer + Pizza + Lucky Charms = Fat arse.
Chicken Breast + Spinach - Coldstone = High performance and Abs. See how easy this is? And once you get the hang of it you can ditch the log and trust your, no ingrained, choices.
The whole point being, what gets measured gets done. You will be much less likely to binge on those mashed potatoes if you know that you have to confess it to your log later. It is like Catholic guilt without the stranger danger.
It is important to note that this is not to be confused with counting calories, knowing your exact macro nutrient breakdowns or weighing your food. All of these I find that to be completely unnecessary unless you are already under 8% BF. And if you are already there, than stop reading! You are probably already doing all of the things on this list!
- Preparation and forward thinking are your friends:
It is awfully hard to make a good food choice, if you have not given yourself a choice at all. You can spend a few moments of your precious time on one of your days off to throw a dozen chicken breast (or fish or steaks or a small piece of Asian hooker) onto a casserole dish and bake them for 40 minutes.
Then take one piece of baked meat and a bunch of frozen vegetables and throw them in a small container (even Ziploc bags will work). Stack a ton of these in your fridge. Now you have eliminated your excuses and are prepared for a bunch of meals this week.
Grab a few of these meals to take to work. Grab some if you are going to a party with no other good food choices. Keep a cooler packed full of them in your windowless van for when you mysteriously run out of gas while taking that lost college girl home. (but make sure you actually do have the candy that helped you lured her in).
If this option does not work for you, take empty water bottles and fill them with a few scoops of Metabolic Drive. Keep some of these stashed around everywhere you go. Just add some water, take some fish oil, eat an apple and you go. Cheap MRPs.
Failure to prepare is preparation to fail. Do not make excuses for why you ate at McDonald’s, come up with solutions.
- Never starve yourself. Well, unless you did not listen to rule number 3.
In which case, go by the best smelling food you can find and stare at it while your stomach growls at you. This is your penance for being an idiot and not planning ahead.
If you are eating a lean protein, some healthy fat and a boat load of vegetables every few hours, you should NEVER be hungry. If you are, you are doing it wrong.
Green leafy vegetables have lots of fiber, and fiber makes you full. Most vegetables are so calorically light that you can literally eat a swimming pool full of them before getting an excess of calories. If you are following these rules to bulk, add another piece of meat every meal, and get used to eating LARGE portions of clean foods!
- When you hit a plateau:
It will inevitably happen. First, try unwaveringly sticking to the plan with absolutely NO cheat meals for 2 weeks. (14 Days) Usually, for me, that helps break my plateau and kick up the fat loss again. But, again, that means being PERFECT for at least 2 weeks.
Also save any thermo’s and other fat burning supplements until you have completed the 2 weeks of complete control at the plateau. You will want to wait until they are absolutely necessary before starting them. They can help greatly, but if you are at 25% BF right now, you have plenty of other things get inline before you turn to drugs for help.
- Cheat meals:
If you are above 20% BF right now, you can have 1 Cheat meal a month. Consider this punishment for being a lazy slob, and having too many cheat meals already.
If you are above 15% but below 20%, you get 2 Cheat meals a month.
If you are below 15% but above 9% You can have a cheat meal 3 times a month.
If you are below 9% take one once a week.
…Unless you want to be elite.
In that case just have cheat meals on highly recognized holidays. Your birthday counts because you are so special and dear to me.
Your Uncle Bert’s birthday does not count.
Now, notice I said cheat MEAL not DAY! And your meal should last no longer than an hour. The 3 hour pizza stuffing marathon is out!
But don’t misunderstand…if you failed to plan and have to eat some fast food somewhere–that counts as your cheat meal. You have to forfeit your next upcoming one. Hey, don’t get pissed at me! You are the idiot that did not think ahead!
-
Drink at least a gallon of water a day, and do your best to get your sleep. Both of these will aid in recovery which will also aid in your BF loss. You will pee a TON at first, but your body will slowly adjust. Doing this will probably help all areas of your performance, as dehydration is so detrimental to how our bodies work.
-
No caloric beverages:
Pretty straight forward here.
Personally, I have chosen to stop drinking anything that is diet or sugar free as well. I just do not believe that sticking those chemicals in your body will not have some sort of adverse effects in the future. If you want Mountain Dew, don’t be so weak. Wait for your cheat meal and drink the real thing.
- Candy, Beer and Taco Bell are not food groups:
I know, i know, I wish it to be true as well…but it’s not. Damn the world and all of it’s tastiness!
- How in the heck to the Ninja Turtles stay so ripped while eating so much pizza?!?
Just sayin’…it isn’t natural. I think they might be on roids… Or I guess it could just be G-Flux.
Well that is it. My 8, uhh 10 rules. (I honestly couldn’t come up with more than 8 simple common sense rules that I follow…but if I do I will add to this list)
I told you, nothing new here and nothing that you cannot read a thousand other places.
Everybody knows these and knows what to do. Yet so few will actually find the will power and testicular fortitude to strictly follow the rules until you reap the benefits they desire.
Do not fall into that category.
And do not believe that you need to be a sloppy mess to gain any real muscle. A little gained BF will definitely help. But when your Bodyweight starts getting close to your squat max, maybe it is time to lay off the In-and-out-burger…
I hope this helps some of you, and reminds others of what they should be doing. In reality, many of us should find this tedious-- since these are all things we already practice, but that is probably not the case!
Oh and again, a special thanks to Animal Mother and Mateus for suggesting a write up on this. If anyone else has suggestions for something like this, throw it out there. If I like it I will write it up when I get the chance.
Thanks
1 Like
you said weiner, teehee 
Food rules according to Alpha, I like it!
[quote]Alpha wrote:
Oh and again, a special thanks to Animal Mother and Mateus for suggesting a write up on this. If anyone else has suggestions for something like this, throw it out there. If I like it I will write it up when I get the chance.
Thanks
[/quote]
Since you’re asking…I always like your rants about training, philosophy of life, and just regular kicking your own arse. You have a great work ethic which is already a motivation by itself. However, you ALSO are good at writing inspiring pieces, and I, and I am sure there are many more, like reading them. So if you happen to feel like ranting, please let nothing stop you!