Likewise brother, glad you’re back. Gotta get some more vids up man. I’d actually like to see a quick vid of some of your conditioning work. That shit’s bonkers.
Also, I saw you mentioned fish oil in relation to tendonitis. Do you really feel like it makes that much of a difference? I’ve been diagnosed with severe tendonitis in my non surgically repaired knee and am having to quit all lower body pushing moves while doing pt and all kinds of other shit and wanted to know if it’s really worth it. I’ve used it off and on before but didn’t really notice much. Thanks bro.
BLU Ninja: Yeah man, I would totally put some more vids up on Youtube, but was waiting until I crushed some of my maxes to do so…However if you have some good ideas for some stuff you would like to see let me know and I will see what i can do…Thanks for checking in bro
Whiteflash: Hey man, I have thought of putting up some vids of the metcon stuff, but it all takes like 10 minutes…and I just won’t upload something that long…
And fish oil is the way brother! i need to take big doses but I swear by it man. You see in my food log how much i take…You should give it a try for a few weeks to see if it would help you…and if the fish burps bother you, put the caps in the freezer and they pretty much go away. thanks for stopping in man, and let me know if you have some vid ideas…
08April2010: Fuel
Meal 1: 1 Scoop optimum Nutrition, 1 scoop Metabolic Drive, 1 scoop Met-Rx greens, 1 Flameout, 2 BCAA’s
Meal 2: (Peri Nutrition) 1 Scoop Surge, 1 Scoop Optimum Nutrition 100% Whey, 15 BCAA’s
Meal 3: 1 Scoop optimum Nutrition 100% Whey, 1 scoop Metabolic Drive, 2 fish oil, 2 BCAA’s
Meal 4: 2 Grilled Chicken Breasts, 2 Fish oil, 2 BCAA’s.
Meal 5: 1 Scoop optimum Nutrition 100% Whey, 1 scoop Metabolic Drive, 2 fish oil, 2 BCAA’s
Meal 6: 2 Grilled Chicken Breasts, salad, 3 Hard boiled Eggs, Pineapple, 1 Flameout, 2 BCAA’s
Meal 7: 1 Scoop optimum Nutrition 100% Whey, 1 scoop Metabolic Drive, 2 fish oil, 2 BCAA’s, 3 ZMA
Right on man. I see you do “Flameout” and then “fish oil”. I’m guessing you alternate to make it more cost effective? Don’t think I’m prone to fish burps, but even if I were I doubt I’d do anything to make those around me more comfortable, haha. I’ll stock up on a few bottles and see what happens. Thanks brother.
EDIT: Oh yeah, for the vids maybe do just the first series of one of your “circuits” so we can get an idea without killing your cameras battery. Some of that shit looks bananas, and I [and I’m sure others] would get a kick - and ideas - out of watching it go down.
Man, 1.5 miles in 9min and 6 in 40 min is some serious running, even to people that train focused in distance running, for someone with your size and strength would be really badass… Is marathon runner the new job you will be tested for?
White Flash: I vacillate the two different fish oils DEFINITELY to take the strain off the wallet! Flameout is high quality but expensive! i think i should start straining my own oil out of some cold water fish…Discovery channel could pick it up kind of like Deadliest Catch–wanna job?
i will try to take some vids, and if I do not look like too much of a total douche jumping around like a raving idiot, I may post them, we will see.
Sagat: Yeah, i am actually semi close to the 9 min 1.5 mile (within about 30 seconds i think right now) and the 6 Miler is a beast anyway you look at it…It is pretty much there to see who really wants to be there and who doesn’t…Marathon runner, heh, i could never ever do that man…have you seen the shorts?!? I’d be the only one crossing the finish line in a pair of ripped up jeans and flip-flops…
OK, so the Turkish Getups are a MoFo of an exercise! When you say that you do 10 reps, is that per arm? total? Strict hold all the way though (laying back down as well)? I did these with a 40lb DB and HOLY CRAP! DB Swings were pretty cool too. Have to be careful with those on the lower back (momentum coming down). Cool Stuff.
So these turkey meatballs of yours (insert jokes here). Do you make them or are you buying them pre-made/cooked?
I was so bummed when I heard your old thread got deleted and I never got a chance to see it’s greatness! I’ll be following this for sure man
-Adam
Definitely more videos…
Mateus: Yeah, i alternate right arm then left arm and that is 1 rep, except for when i did them straight for time, then I could each time I stand up as a rep. On the DB swings really focus on using your hips on the “up” portion of the movement and make sure your dropping your legs deep enough in the bottom, that should help keep the pressure off your back.
And the turkey meatballs, are the ones from John Berardi’s precision nutrition cook book. thanks for stopping in and asking questions man!
ashylarryku: Hey man, thanks for the kind words and welcome to the log!
jlutz: Any ideas for viedos shoot them my way!
Hey Alpha reading your log is awesome, glad you’re back.
I’d like to see some videos of your rowing and powercleans.
Shit, I’m down like four flats!
xbc: Thanks for the kind words man, I would make a vid of the rowing/cleans, but I don’t know how many people would dig watching me on a rower for a minute and a half then doing some cleans…I just feel as If it would be monotonous…but we will see. thanks for the suggestion man
WhiteFlash: Contracts in the mail brother…
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“The greatest mistake you can make in life is to be continually fearing you will make one.”
-Elbert Hubbard
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09April2010: Training
Today was all about recovery for me…
Woke up this morning and went for a 6 mile ruck-covery walk at a quick pace.
A few hours later did 10 Hill Sprints
then did a bunch of stretching and roam rolling…and a contrast shower…
I’ll catch up with you guys in a few
Inspirational and admirable time and time again. Great work, Alpha!
Just stumbled on this. Alpha, good to have you back. I really did enjoy the other log, and I usually never follow logs. I hope it wasn’t my questions in the old one that got it taken down; if it was, I apologize.
Will be following.
By the way, do you do any warm up sets before your working sets, or do you plunge right into them after your insert?
Alpha,
When you have the time to eat more the way that you want to, do you ever eat starchy carbs or just stick to fruits and vegetables? Do you think a person can do well with getting all their carbs from fruits and vegetables?
St. Luke: thanks a lot brother, whenever you break silence i know i am doing something right!
Doubleh: Hey thanks for coming back man. and no it definitely wasn’t because of you that the old log came down. But thanks for checking in man!
BHG: Although I am always sweating profusely after the insert i still ramp up before I get to my working sets…So if I am doing deads for the day and my first working set is 455 i would go 135x2, 225x2, 315x2, 405x1 and then start my real sets. Thanks for asking man
Animal Mother: I would say that i eat nothing but fruits and vegetables as my source of cabs about 95% of the time. And if I ever do eat starchy carbs it is only post workout and rarely first thing in the morning…I guess if you think i am doing ok than yeah I definitely think people can do well only getting fruits and vegetables. it is what we were supposed to eat all along anyway. I say give it a try and see if it works for you man! Thanks for asking.
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Hey everyone, Just got home…
So I did a little bit of training while gone, but nothing too serious…
10April2010: I ran 4.5 miles at a slow pace
11April2010: Pyramids
So i did the following exercises and reps in giant sets:
1a. Pull-ups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1b. Push Ups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
1c. BW Squats: 3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 27, 14, 21, 18, 15, 12, 9, 6, 3
As far as diet i have sustained off of protein shakes, beef jerky, and sunflower seeds…Aye nothing but the best for me!
So I turn 30 in about 6.5 weeks…and this had me thinking. I’m not glad to see 30 at all-and I’ve decided to make it not too happy to see me either…So i have set some goals I’d like to hit by May 26th…They are pretty lofty, but we will see what I can do…They look like this:
Deads: 650x1
Squat: 605x1
Military: 315x1
Bench: 475x1
Incline Bench: 435x1
Pull-ups: BW + 200x3
Dips: BW + 275x3
Run 1.5 Miles in 9:30
Of course I will have vids for all of them and progress pics, so keep an eye out…with any hope I will be able to hit some of these numbers.
And I apologize for not having a new rant up yet, but the more I worked on it, the more I realized I didn’t like it. So i have started over a new one…it should be up fairly soon…
Thanks for keeping this thing alive while I was away, i appreciate all of the comments and questions…
Alpha, great to have you back posting regularly in a log brother. As always, great pre-workout reading for me to remind me what a general all-round pussy I am.
Good luck with your goals for 30 - those are some BIG numbers, especially with your current running goals. Don’t know many guys ANYWHERE who’d be able to match that level of strength AND conditioning. Thanks for continuing to show the rest of us what’s possible when you work hard and set no limits.
I’m hitting the big 3-0 later this year myself and just set myself some big goals recently - funny how approaching a “milestone” age makes you want to push harder to achieve something special. So much better than resigning yourself to “getting older” as most people tend to do.
BTW your rant (and your log) reminded me of 2 great quotes by George Bernard Shaw:
(1) “This is the true joy of life - being used for a purpose that is recognized by yourself as a mighty one, instead of being a feverish, selfish little clod of ailments and grievances, complaining that the world will not devote itself to making you happy.”
(2) “People are always blaming their circumstances for what they are. The people who get on in this world are they who get up and look for the circumstances they want, and, if they can’t find them, make them.”
Keep blasting brother.
Thanks for your answer Alpha.