High quality stuff manly as usual man, clicked all the ads so I expect to see a picture of that power rack appearing here soon!
New site looks great, I shall be forwarding the link to some of my friends.
Brilliant rant, copied and saved
puts pedant hat on
It was George Mallory, not Edmund Hillary who first said ābecause itās thereā. Mallory attempted the summit in the 20s and might have reached it but never came back down and his body was found and buried in 1999
takes pedant hat off
But a brilliant rant minor point aside. All of it very true
Alpha, Iām only on page three of this log, just found it last night, but I have to say, damn impressive. Right now, I just started Jim Wendlerās 5/3/1 + moving north of vagā to get back in shape (lost a lot of weight a few years ago, gained it all backā¦). I feel like I need the more structured, laid out program right now. But, your log is very damn impressive and inspirational. Def gives me a feeling of what I want to shoot for. If, in a couple years, I could be able to train at even a fraction of your level and intensity, I think I could die a happy man haha Reading this log will definitely be a continued source of motivation for me and my fat ass haha.
Good luck and be safe man. And thank you for this log.
xandrew: man, thanks so much for such an awesome compliment! and thanks for signing up over there at 5100block.com! it means a lot man! i am trying to pump out as much stuff as i can over there!
Heracles: thanks man, i am so glad to help! Oh and I used the vid you posted on here over there for another blog entry. Thanks again for pointing me towards it brother!
PB Andy: Thanks man and good luck, I know those fed apps can be roughā¦I still despise KSAās! And my workouts should really help get you to where you need to be for your interviews/tryouts. i like MA but the workouts are just Too long for me to get done in a reasonable time. i would rather be more intense for a shorter amount of timeā¦Thanks so much for the kind words man!
guhkes: hey man thanks! And i saw you signed up over at 5100block.com! thanks for that man! oh and just scroll down over there and you will see some of my book reviews as well as other things. Thanks man, those guys over there have the same mindset as i do.
Bhulk99: thanks man, I am honored! well if I can get this brain tumor out of my head, i WILL be going back to fighting, at which time, my fighting weight is 185. I walk around at 220, so it is a decent cut, but it is where i think I have my best combination of strength, stamina and speed. I did not wrestle in HS because i was doing Karate/kickboxing all of the time. but i have a lot of jits experience. And my height prior to the tumor was 5ā10", now I am right at 6āā¦strange. thanks for the questions man!
jhlrees: Yeah man i totally know your name from posting from time to time! And thanks so much for the support! And I appreciate the compliment about the site, a lot of hard work has gone into it! andā¦damn you for the pink shirt! just donāt run into an Angry American in the bathroom of an Irish pub in Munich! Trust me, it doesnāt end well!!!
redstar! Thank so much for the support bro! and you will see a picā¦and I will be naked in it! ha thanks man!
Lift and eat: thanks so much man, and I couldnāt ask for anything more brother!
bambi: thanks so much man! you and your damn ācorrectā facts! They donāt make my reality any less true!!! ha thanks for the correction though man, i guess i must have gotten my sources screwed up!
Benos: thanks so much man, and I am sorry you have to read so much! this thing is getting out of hand! Keep checking back brother! donāt be a stranger!
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Ok For EVERYONE WHO WANTS to HELP SUPPORT MY EFFORTS HERE and OVER AT 5100BLOCK.COMā¦a few other members gave me some tips about the ad clicking and the best way to make money doing itā¦All of the click I have gotten have only added up to about $70.00ā¦Which is awesome, but if you really want to help, read these 2 posts for a better way: THANKS!!
Hey guys, just an FYI on doing someone a favor by clicking ads. The sites can now track how long you spend on the other site that you clicked the ad for. So many times, if you click and close or hit the back button quickly, they will not count the hit towards his ad revenue. If you want to do them a favor, Right click and open in new tab and just let that page chill for a little while. while you continue to do whatever it is you want to do on the internet. Some ad services actually give you a rating based on how long the person is on the ad site. So like 0-1 Min = 1 point. 1-5 min = 2 points 5-10 min = 5 points. Etcā¦ bla bla bla.
and
This is very true. As a matter of fact, if there are too many clicks on the same ad with repeated ābouncesā (click-back-click-back-click-back), it could get flagged as click fraud. Even clicks that have the user sitting in one page for ridiculously long times (ie: all day) arenāt valued that highly because they can tell itās sitting idle. Whatās valued higher is once you click through, browse the site for a bit. Maybe a few additional clicks within the website before bouncing out of the site. Part of my job has me as a junior level SEM/PPC techie.
thanks again for the support guys!
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Now for my own training!
Ok so, I had to wake up early and go give MORE blood to the doctors this morning,then head straight to the gym to get some squats in, then post this, then go get another MRI on my Brain, then head straight to work where I wonāt be home until close to midnightā¦thusā¦todays workout was minimal
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āMake it a life rule to give your best to whatever passes through your hands. Stamp it with your manhood. Let superiority be your trademark.ā
-Orison Swett Marden
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01September2010: Training
Strength: 5/3/1 Week3wave2 Squats, and giant sets
1a. Squats: 425x5, 480x3, 535x1, 565x1, 515x2
1b. DB Swings: 85x8, 85x8, 85x8, 85x8, 85x8
1c. weighted abs: 4 sets of 8 reps
Notes:
-lifting directly after getting that much blood taken sucksā¦and since both arms got stuck this week, both were hurting like Betty White during the workoutā¦
-565x1 isnāt bad at all considering just itās the heaviest I have gone for a little whileā¦I am pretty sure that once I start my maxing out phase again, that the previous best of 600 will seem easy. i hope to go to that soon..
-i think iw ill be doing one more month of 5/3/1 then i will try either maxing out or going back to the 10x3 workoutsāthen maxing outā¦
Thanks again for all of the positive feedback about the rant everyone, and for your support over at the 5100Block.com
i just posted some more blog stuff over there.
For that and more go to å Øē½ęå Ø꬧ē¾å½±č§čµęŗ - å č“¹č§ēé«č“Øéå 容ļ¼å°½ę äŗ«åę å°½ä¹č¶£
and please, if you like what you are reading here and there (heed the advice from the paragraphs above) and Check out those ads!
thanks!
There man, I clicked EVERY sponsored link I saw when I browsed the page and let them chill there for half an hour while I browsed other stuff. I hope you can get your power hack, Iād sure love to get one myself.
Alpha, I have a question, and sorry if you already answered it, Iām only on page 12 so farā¦damn school and work, I could be so much farther along haha
I noticed that in all your food logs and in the diet tips you posted, itās all lean protein with no mention of organ meats or fattier cuts. Is that personal preference or is there a reason for this?
I ask because I come from the āprimalā community, where fat and protein are king and carbs come only from fruits, veggies, and nuts/seeds. Fatty cuts of meat and organ meats (liver, tongue [surprisingly tasty], even bone marrow) are a big part of the recommended diets (obviously dependent on personal taste) when they come from quality raised animals (grass-fed, free range, etc etc). Just wondering if you have a specific reason for sticking to the lean meats or, as said, if itās just a matter of personal preference and taste.
I donāt mean to jump in out of place here but I just read a bit about Alphaās diet on his blogsiteā¦check out: å½äŗ§ē²¾åä¹ ä¹ 99,å½äŗ§ē²¾åä¹ ä¹ å½,å½äŗ§ē²¾åä¹ ä¹ å½äŗ§ē²¾å99,345ēµå½±é¢ę„é©å„³ę§ę§å¼ę¾č§é¢,꬧ē¾åØēŗæę ē ēåØę,é©å½ēęswag
'nother thing I noticed looking at your logs, you use a lot of BCAAs. I also saw you recomend them as a way of keeping maximum muscle when losing rapid weight. What is the lowest amound/dosage you would recomend? Adding up the numbers from your logs, youāre consuming an average of what, 25 a day? Thatās about one bottle a week.
I def see the benefit to them, not just on this log, but all over the site, and have contemplated taking them. But at such a high consumption such as here and recomended elsewhere, youāre looking at about 100 dollars a month just in BCAAs.
I recently got laid off and am having to temporarily work part-time retail bc of A, availabilty and B, less available time since I am going back to school. After I get done paying bills, I only have about 300 dollars a month to spend on supplements, gas, entertainment, clothing, etc. Iām lucky in that my parents allowed me to temporarily move back in with them til I get back on my feet and I am able to put things on their shopping list (both food and some supps, such as plain whey, fishoil, ZMA, etc) but other things, like Metabolic Drive, Flameout, BCAAs that I get from this website, has to come from my own pocket. So I am trying to find ways to get maximum results on minimum dollar.
So yeah, back to the basic question, what is the minum recomendation YOU (Iāve already seen other recomendations on here, but I value your oppinion and would like to know what you think) would make for maintaining maximum muscle while losing large amounts of fat?
Delta one: thanks man, I really appreciate it! If i get one, you can come over and use it any time you want!
Benos: Well, it is mainly because i donāt have a whole lot of access to those things where I am locatedā¦and safewayās tongue selection is surprisingly sparse!
As far as BCAA dosage i am not even sure how much is in one pill, but i can tell you that i would reccommend taking 2 with each meal you eat/drink and about 10 during workoutsā¦As far as the cost of things, think of costcoās man, BUY IN BULK!!! i just ordered some whey the other dayā¦and bought 40lbs of it. The more you buy the less expensive it becomesā¦that said, if I were to recommend supplements for maintaining muscle while loosing large amounts of fat i would say spend your money on (in this order):
A quality whey/casein protein blend
a quality fish or crill (sp?) oil
a multi-vitamin
HOT-ROX
and in a far last place would be BCAAāsā¦honestly i think buying pyrex and Tupperware to keep food in so you are always prepared will get you much further than suppsā¦
i hope that answered your question, and if you have more please ask!
xandrewx: thanks man, tis true I have been giving out a good bit of advice over there, and thanks for the site promo!
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i just laid down some more stuff over at 5100block.com if you guys wanna check it outā¦also my buddy wrote about an experience with his dog that i seriously cannot get through without laughing so hard that my face hurtsā¦Thanks for the questions everyone! Keep them coming!
And as always if you like what i am doing here, check out some of my other stuff over at http://5100block.com/ thanks!
Clicked on a few links for ya last nightā¦actually the endless swimming pool one was kinda interesting, if I had the money and the space I would def get one for my place!
Let me know if you start to earn a decent amount from these ad clicks, I might start a site myself as I could def use a little extra income! I always feel with the amount of time I spend online, I should be making some kind of career out of it 
Haha yeah, thatās one good thing of living where I doā¦lots of mexican markets = lots of organ meats whenever I have the hankering for them.
Nice, Iām not to far off then haha After reading your nutrition rules, guidelines, etc decided to start doing the mass cooking with tupperware things. Always heard about it, but never really stuck. Guess timing is everything, as before didnāt take any of this seriously (which is sad bc until about 5 months ago, the amount of resources I had at my disposal were much higher and I just never took advantage of itā¦). I use the optimal nutrition natural/organic whey, Flameout (gonna buy some generic to help lower cost) and I use greens plus with a kelp capsule as a multi. Using Metabolic Drive as a liquid meal at work, since we cant have solid foods at the cash register, but I can throw a shake in the fridge in the breakroom and sneak in there for a quick minute to chug itā¦1 scoop Metabolic Drive, 1 cup milk, 1 tbsp coconut oil and a couple of raw eggsā¦meal in a cup haha Only other liquid meals I am having are peri and post workout, and even those are coupled with a piece or two of fruit. Figured, between those and the tupperware method, I have no excuse to eat junk AND not meet nutrient requirements.
Iāll def look into getting some BCAA if I can get more hours or a better paying job, but in the meantime, wont be worrying about it to much. From everything I read on here, they work wonderfully and can be worth the money, itās just hard to justify it right now. Well, Im off to do my third day of 5/3/1 and my first day of doing it with an insert haha thanks man, you def have a wealth of knowledge and Iām sure I can speak for everyone when I say thank you for not holding back and helping all of us who have questions. And again, thanks for this log, very inspirational. Iām putting your picture on my vision/goal/whatever you want to call it board right next to the Hulk and Thor and cut Dave Tate haha
Follow up question, how high are you belted in jits?
Thanks for the advice, Alpha, and yes KSAās do suck. Hell the entire resume sucks! USAJOBS is a neat system though, for those agencies that do use it. Anyways, I have heard that MA workouts can be long, like 90 mins. It is a huge step up from Crossfit though, I hate how that shit has infested the military, although it has helped people with better PT scores/overall fitness no doubt about that.
And do you still post youtube vids?
Alpha-
I know you have listed some of your favorite books in here before, and I am afraid I am going to have to ask you to repeat them. I have a birthday coming up and can finally justify spending some money and was wondering what some of your āmust-readsā are. I am mainly interested non-fiction, but would also consider some fiction as well. You just seem to have a lot of great motivating reads and wondering if you had a ātop 5ā or anything.
I appreciate it.
I was thinking this same thing earlier as ajweins posted. I know you donāt have time to make review of all the books youāve read, but could you make some sort of simple table of some of the best books youāve read. For example, you said On killing and On combat had some overlap and where both good reads, but in your opinion the On combat was better. Use stars, numbers or what ever, but something that could help us to pick what books to order over the other. And of course, all this to the 5100block site.
Lift and eat: well the amount made on each click depends on what the āClickerā does with the adā¦the longer and more in depth you search through the ads the money money madeā¦but even the best clicks only see about 50 centsā¦most are more like 3-5 centsā¦so it takes a LOT of clicks to make any moneyā¦But hey something is better than nothing! thanks for the support man!
Bhulk99: right before i got diagnosed, i was ready to test for my purpleā¦Not bad, but i am more athletic than most people so i beat some brown belts from time to timeā¦thanks for asking man!
PB Andy: man, i totally feel you about the crossfit stuff. i say it is good for a warm up or cool down, but the real work needs to also get done or you will become Kate Hudson.
Oh and yeah man, i definitely still post youtube vids but typically only for my maxesā¦here is the link to my page just watch that on youtube and click on my name (alphatnation)
http://www.youtube.com/watch?v=TVhojTKv0l0
ajweins & guhkes: ok fellas, lucky for you guys, the 5100block.com just added an amazon store to their site, and i am going to try and make a list of āBooks everyone should readā so you guys wont have to search around for them or anything, they will be right thereā¦and if you should to decide to purchase them, than the 5100Block.com will make a few cents off your transactionsā¦
But i am still trying to figure out how to do that, i just wanted to let you guys know that i am working on it for you, and it will be a continuing listā¦But it should be up very soon and when it is iāll shoot you guys over the linkā¦thanks for asking though, i do love reading and like to share it with others..
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So a sleepless night last night plus drowning in a head cold right now has me going for a long slow distance run today instead of hitting the gymā¦if my heart rate climbs much i start coughing and the congestion gets worse, so i am just going for a jogā¦i as sure i will have blown the suck out of my lungs by tomorrow and will be hitting the gym as hard as usualā¦
For this and more check out 5100block.com/ and if you like what you see here or there please click on our Google sponsored ads! thanks so much for your support!
Hi!
The site is pretty cool. Congrats! yep, I stalk ya over there just as I do here. Hope you donāt mind.
Keep it up!
Kate Hudson? lol
thanks man, youāll be seeing a lot of me if you get that power rack then. haha
btw, when you bench do you do all that stuff Dave Tate says ? You know, all that thing about back tightness and arched backā¦ I ask 'cause I canāt bench at all when I do that stuff, it kills my back.
Wow, simply wow. Donāt know if the vid is a PR man but that 500 lb bench is one of the most impressive lifts Iāve ever seen and I hope you get the kudos you deserve. WELL over double bodyweight Iām assuming?
Donāt know about you but I canāt stand the 4-ply-shirted 3-inch-range-of-motion 700, 800, 900+ pound BULLSHIT benches by semi-obese guys, bench press āspecialistsā most of them, who could not bench 1.5 times their BW through a full ROM if their lives depended on it.
Itās SO fucking refreshing to see a lean, fit, natural guy in just a t-shirt just lay down, unrack the bar on his own and do a full, proper rep. And not as a special event, but during a regular workout. Under these conditions, a bona fide 400 lb bench is incredible. A 500 lb bench is simply out of this world.
And this on top of everything else you put yourself through. You continue to amaze, Alpha.