Alpha's Work II

Training Training Logs
1121

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“It’s never too late to be who you might have been.”

-George Eliot

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03December2010: Training

All done with a 50lb Dumbell and 115lb on the Barbell
10 Dumbbell Turkish Get-ups left side

10 Burpees
10 Dumbbell Turkish Get-ups right side
10 Burpees
10 Barbell Clean & Jerks w/ 50% of your bodyweight on the bar
Hill Sprint

09 Dumbbell Turkish Get-ups left side
09 Burpees
09 Dumbbell Turkish Get-ups right side
09 Burpees
09 Barbell Clean & Jerks w/ 50% of your bodyweight on the bar
Hill Sprint

08 Dumbbell Turkish Get-ups left side
08 Burpees
08 Dumbbell Turkish Get-ups right side
08 Burpees
08 Barbell Clean & Jerks w/ 50% of your bodyweight on the bar
Hill Sprint

07 Dumbbell Turkish Get-ups left side
07 Burpees
07 Dumbbell Turkish Get-ups right side
07 Burpees
07 Barbell Clean & Jerks w/ 50% of your bodyweight on the bar
Hill Sprint

06 Dumbbell Turkish Get-ups left side
06 Burpees
06 Dumbbell Turkish Get-ups right side
06 Burpees
06 Barbell Clean & Jerks w/ 50% of your bodyweight on the bar
Hill Sprint

Strength: Giant Set

Worked up to a 500 x 3 on Sumo Deadlift then work your way back down. 500 felt kind of heavy and I didn’t want tot stress my back any more so I just left it at that.

Notes:

-For those of you interested, I am starting something new over at 5100Block.com Called “Warrior Athlete” Where i will be posting workouts everyday. 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣

-Fight class went awesome last night, i am really getting back into this

-oh and today’s workout, after the 5th day straight was hard on everything because EVERYTHIG is sore right now!

-If my world goes as planned, than squats tomorrow! we will see.

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Also, most of you have probably read this, but for those of you who haven’t, here is another rant that will make you as yourself some hard questions!

=========================================

“Live forever or die in the attempt.”

-Joseph Heller

Progress is funny. People will wait all year to set some goals on January 1st just to let them slide two weeks later. Idiots will gorge themselves all weekend long so that they can start their new diet on Monday. Most of us will go to bed tonight, having never really challenged ourselves throughout the day, and still feel great about how our lives are going.

Do You Suck at Life?

Do you attack life? Or are you more of a sit on the sidelines kind of person? When opportunities arise, do you get excited at the chance to challenge yourself, or do you become apprehensive at the thought of change? Have you lived today to its fullest so that you know you can go to bed tonight empty, having left it all on the table, able to say that you are better today than you were yesterday?

For most people, everyday life is simply a grind. You do what you have to do, try to enjoy yourself when youâ??re not at work, then live in anticipation for weekends and one week at the beach where you can gorge yourself on junk and suck in your gut when a pretty girl walks by.

Yep, you’re living the dream.

Look, I am not saying that you have to go base jumping off of Mount Rushmore in order to get the most out of life(although this could be a great idea), all I am asking is, are you Alive or just living?

Below are some questions that I personally ask myself throughout and at the end of each day to make sure that I am always giving my all, and making the most of the gifts that I have been given…

-In what ways did you challenge yourself mentally today? And are you any more intelligent than you were yesterday?

-Did you do something physical today? If so, did you truly push your limits, or were you just going through the motions?

-What did you read/see today that will help change who you are tomorrow?

-What did you leave for tomorrow that you probably should have gotten done today?

-When faced with a choice of two paths, did you choose the correct one? One that you can be proud of?

-Did you give your best work possible today at your job?

-When you were around your loved ones, friends and family, were you truly “there” with them? Or were you simply just waiting for your chance to talk or watch TV?

-Were you conversations positive? Or were they mainly filled with complaining, gossip and talking behind people’s backs?

-When faced with the option, did you choose to go the route that lead to a great story? Or did you bang in early for more sleep or TV time?

-Are you controlling your emotions about what happened to you today? Or are you allowing your circumstances to control your emotions? Are you worrying about junk you have no control over?

-Did you take shortcuts today? Where and why did you do that? Laziness?

-What new ideas did you create today? Did you start them in motion? Did you at least write then down somewhere?

-Did you ever take the opportunity to discipline yourself just for discipline’s sake today?

-What things did you learn mentally, spiritually, physically, economically that you can directly apply today that will help you reap rewards tomorrow?

These are seriously like 1/10th of the questions continually running through my head, just making sure that I am not wasting any of the time I have been given here on this mortal coil.

Do you ask yourself any questions like this? If so, care to share them? (I can always use more!) And if not…Why aren’t you?

All of this said, I have been trying to come up with 3 large, measurable goals that I would like to complete before the end of 2010. I know that one of them is to read the Bible from cover to cover. I feel this will help me mentally and spiritually everyday as well as regularly keep my discipline muscles from atrophying all while filling up some of my free time…keeping me away from lame things that steal life…such as TV and wasting time on the internet.

I also would like to spend more time with my family as, due to my occupation, I have not seen them as much these past few years as I should have. In order to make this measurable, I would have to say that I would like to visit them 10 more times before the end of 2010. And of course the above rules apply: my time will actually be spent with “them” as opposed to allowing my mind to wonder other places, and my conversations, as well as attitude, will always be positive.

For my third goal, I guess I would like to accentuate the physical. I would like to see a 700lb deadlift and a 650lb squat…and since being outside in the wilderness is so healing to me both mentally and spiritually, I would like to ruck 8 new trails before the end of the year…

Well, there is a little glimpse into my rules/questions guidebook as to how I am going to try and finish up 2010, and start 2011 the best little Alpha I can be…

Thanks for your time and for reading!

1122

[quote]Alpha wrote:

=========================================

“It’s never too late to be who you might have been.”

-George Eliot

=========================================

03December2010: Training

All done with a 50lb Dumbell and 115lb on the Barbell
10 Dumbbell Turkish Get-ups left side

10 Burpees
10 Dumbbell Turkish Get-ups right side
10 Burpees
10 Barbell Clean & Jerks w/ 50% of your bodyweight on the bar
Hill Sprint

09 Dumbbell Turkish Get-ups left side
09 Burpees
09 Dumbbell Turkish Get-ups right side
09 Burpees
09 Barbell Clean & Jerks w/ 50% of your bodyweight on the bar
Hill Sprint

08 Dumbbell Turkish Get-ups left side
08 Burpees
08 Dumbbell Turkish Get-ups right side
08 Burpees
08 Barbell Clean & Jerks w/ 50% of your bodyweight on the bar
Hill Sprint

07 Dumbbell Turkish Get-ups left side
07 Burpees
07 Dumbbell Turkish Get-ups right side
07 Burpees
07 Barbell Clean & Jerks w/ 50% of your bodyweight on the bar
Hill Sprint

06 Dumbbell Turkish Get-ups left side
06 Burpees
06 Dumbbell Turkish Get-ups right side
06 Burpees
06 Barbell Clean & Jerks w/ 50% of your bodyweight on the bar
Hill Sprint

Strength: Giant Set

Worked up to a 500 x 3 on Sumo Deadlift then work your way back down. 500 felt kind of heavy and I didn’t want tot stress my back any more so I just left it at that.
[/quote]
“felt kind of heavy”

Schwaechling.

Har har.

[quote]

Notes:

-For those of you interested, I am starting something new over at 5100Block.com Called “Warrior Athlete” Where i will be posting workouts everyday. 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣

-Fight class went awesome last night, i am really getting back into this

-oh and today’s workout, after the 5th day straight was hard on everything because EVERYTHIG is sore right now!

-If my world goes as planned, than squats tomorrow! we will see.

=========================================

Also, most of you have probably read this, but for those of you who haven’t, here is another rant that will make you as yourself some hard questions!

=========================================

“Live forever or die in the attempt.”

-Joseph Heller

Progress is funny. People will wait all year to set some goals on January 1st just to let them slide two weeks later. Idiots will gorge themselves all weekend long so that they can start their new diet on Monday. Most of us will go to bed tonight, having never really challenged ourselves throughout the day, and still feel great about how our lives are going.

Do You Suck at Life?

Do you attack life? Or are you more of a sit on the sidelines kind of person? When opportunities arise, do you get excited at the chance to challenge yourself, or do you become apprehensive at the thought of change? Have you lived today to its fullest so that you know you can go to bed tonight empty, having left it all on the table, able to say that you are better today than you were yesterday?

For most people, everyday life is simply a grind. You do what you have to do, try to enjoy yourself when you�¢??re not at work, then live in anticipation for weekends and one week at the beach where you can gorge yourself on junk and suck in your gut when a pretty girl walks by.

Yep, you’re living the dream.

Look, I am not saying that you have to go base jumping off of Mount Rushmore in order to get the most out of life(although this could be a great idea), all I am asking is, are you Alive or just living?

Below are some questions that I personally ask myself throughout and at the end of each day to make sure that I am always giving my all, and making the most of the gifts that I have been given…

-In what ways did you challenge yourself mentally today? And are you any more intelligent than you were yesterday?

-Did you do something physical today? If so, did you truly push your limits, or were you just going through the motions?

-What did you read/see today that will help change who you are tomorrow?

-What did you leave for tomorrow that you probably should have gotten done today?

-When faced with a choice of two paths, did you choose the correct one? One that you can be proud of?

-Did you give your best work possible today at your job?

-When you were around your loved ones, friends and family, were you truly “there” with them? Or were you simply just waiting for your chance to talk or watch TV?

-Were you conversations positive? Or were they mainly filled with complaining, gossip and talking behind people’s backs?

-When faced with the option, did you choose to go the route that lead to a great story? Or did you bang in early for more sleep or TV time?

-Are you controlling your emotions about what happened to you today? Or are you allowing your circumstances to control your emotions? Are you worrying about junk you have no control over?

-Did you take shortcuts today? Where and why did you do that? Laziness?

-What new ideas did you create today? Did you start them in motion? Did you at least write then down somewhere?

-Did you ever take the opportunity to discipline yourself just for discipline’s sake today?

-What things did you learn mentally, spiritually, physically, economically that you can directly apply today that will help you reap rewards tomorrow?

These are seriously like 1/10th of the questions continually running through my head, just making sure that I am not wasting any of the time I have been given here on this mortal coil.

Do you ask yourself any questions like this? If so, care to share them? (I can always use more!) And if not…Why aren’t you?

All of this said, I have been trying to come up with 3 large, measurable goals that I would like to complete before the end of 2010. I know that one of them is to read the Bible from cover to cover. I feel this will help me mentally and spiritually everyday as well as regularly keep my discipline muscles from atrophying all while filling up some of my free time…keeping me away from lame things that steal life…such as TV and wasting time on the internet.

I also would like to spend more time with my family as, due to my occupation, I have not seen them as much these past few years as I should have. In order to make this measurable, I would have to say that I would like to visit them 10 more times before the end of 2010. And of course the above rules apply: my time will actually be spent with “them” as opposed to allowing my mind to wonder other places, and my conversations, as well as attitude, will always be positive.

For my third goal, I guess I would like to accentuate the physical. I would like to see a 700lb deadlift and a 650lb squat…
[/quote] What was your weight again? At 200-230 or whatever that is definitely getting into beast territory as far as I’m concerned… Heal up and have at it.

Man, I hear you on those things… My biggest issue is laziness and unwillingness to get out of my comfort zone whenever it comes to something where I’m not used to that already, I have to fight every day to conquer this and improve in areas other than just lifting weights (there it’s no problem for some reason).

It’s just so easy to say “oh, not today, today I’ll just take it easy and not challenge myself too much…”. But that was my approach throughout school and it caused me to never get anywhere close to my potential and that made things later on so much more difficult.

I think the major issue for many is that they don’t know what it’s like to constantly better yourself in various ways, to constantly achieve something… They lack motivation and ironically, if they just made the initial effort, they might realize that making progress of whatever positive kind actually provides motivation.
It’s like a cycle that feeds on itself, if that makes sense… You just have to get into the loop initially and then your results will help you stay in it.

Once you start putting in some effort into all this it’s astonishing how much you can improve your own situation in life and that of your loved ones…

1123

Alpha, your log has always been a great read pre-workout for moto. I did the warrior athlete workout today and it crushed me, please keep posting those! Ever thought about writing a book?

1124

I copied all the questions you ask yourself to a pad–next to the bible verses I read each night while preparing for bed. Do you keep a written journal of these questions; or simply ask yourself these things to stay on track and stay mentally sharp?

1125

CC: yeah man i weight right around 220 right now, maybe even a little less due to all of the GPP and fighting i have been doing. And the lack of really heavy weights seems to shrink me a little bit. But I am really glad that you could relate to the rant brother. i totally agree with what you are saying. in my personal opinion, if you are not pushing yourself in all different areas to be better, then you may as well be in the ground. It is just living that day in and day out that become the hard part. i am going to heal up, re-invent myself again, and come back stronger, tough, and better than ever.

USMCPoole: Thanks man, yea those will be coming up Every single day over at 5100Block.com so Keep checking and I’ll keep posting/doing them! And yeah man, I have thought of a book, but honestly need to get all of my ideas/inspirations in line, and that alone is hard enough, much less getting me to sit still long enough to complete it! Someday though brother, but thanks for thinking I could!

Chi-town: well i know it probably seems silly to most people, But a few years ago, i went out and bought some fancy paper and some cheap picture frames. I printed out some of the most inspiring quotes to me in some cool script, framed them and hung them up in places that i pass a few times a day. i.e. the base of my stairs, the hallway to my kitchen, right outside my bedroom, etc…so that i see them as I pass by and they remind me that i owe it to God, my loved ones and myself to be better today than i was yesterday. Even at work i have little notes all over the place reminding me of things…not to mention i have read to many of them time and time again a lot are burned into my memory, so when i see people that i am working with really struggling to keep going, the stored motivation propaganda starts rolling out of my mouth and it seems to drive people on. i truly think it is a lot like everything else in life. You will tend to become more like the things you surround yourself with. Thanks for asking man!

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“I do not love the bright sword for it’s sharpness, nor the arrow for it’s swiftness, nor the warrior for his glory. I love only that which they defend.”

  • J R Tolkien

“War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.”

-John Stuart Mill

“Those who profess to favor freedom, and yet deprecate agitation, are people who want crops without plowing up the ground. They want rain without thunder and lightning, they want the ocean without the awful roar of its waters.”

“This struggle may be a moral one, or it may be both moral and physical, but it must be a struggle. Power concedes nothing without demand; it never did and it never will.”

“Find out what people will submit to, and you have found out the exact amount of injustice which will be imposed upon them. The limits of tyrants are prescribed by the endurance of those whom they oppress.”

-Frederick Douglass

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05December2010: Training

Came straight from 2 hours of fight class, but figured i still needed to do the insert if I was asking others to do it for “Warrior Athlete” over at 5100Block.com…sooooo

Insert:

Ran 2 Miles at a moderate pace

Strength: Giant Sets

1a. Squats: 315x8, 335x8, 365x8, 385x8, 335x8
1b. Dumbbell Swings: 70x10, 70x10, 70x10, 70x10, 70x10
1c. Back extensions: 5 sets of 10 reps

2a. Single Leg-Leg press: 180x5, 230x5, 270x5
2b. Barbell Shrugs: 315x10, 365x10, 385x10
2c. weighted Abs: 3 sets of 10 reps

Then…

Load a bar with 50% of your weight and switch between “A” & “B” (in as many sets as it takes) until all reps are completed:

(i loaded my Barbell with 115lbs)

A: Barbell Overhead Squats: 80 Reps (ATG)

B: Conventional Barbell Deadlifts with a spraw: 100 Reps

Extract:

Run 1.5 miles as full out…which wasn’t much! I was dead!

Notes:

-Well, most of the pain from the herniated discs is gone, and a lot of the numbness is as well. But the strength is still not there. that is why the numbers are so low. But it IS getting better which is a HUGE plus in my book! I am just glad to be getting back at it. i figure in another month or so i should be close to back to normal, but you never really know.

-This was a hard workout!

-Fighting is going great, i think i am going to stick with going 3 times a week along with lifting/GPP 5 times a week and rucking first thing in the morning 5 times a week.

Thanks so much for reading and just everything you guys have done to make this Log great!

1126

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“We cannot become what we need to be, remaining what we are.”

  • Max Depree

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Well here we are at the end of the log…Honestly it is a pretty sad thing for me. A lot fo time and effort has gone into this thing.

Here are my thoughts…

Well, Another log will be coming.

I am just not sure when. I think once I get completely healed up, and feel a little less burnt on writing so much, i am sure i will be back…Then again, I might miss this like crazy and be back tomorrow…honestly I won’t know until You do!

But I have spent so much time writing and re-reading the things that i have written in the past and a common theme is “Less talking and more doing…less typing and more movement” and if I am not living that, than i am being hypocritical and that is something I never want to be.

Really, the more I think about it, i think i will be back with a new log sooner than later, but i just don’t want to commit to anything and then not hold up my end of the bargain.

i will still be on here all of the time, but as all of you know I talk much less when i don’t have this thing going.

If you still want to know what I will be up to then just regularly check http://5100block.com/ and I will be writing more and doing a lot of work over there. I really need to try and convince TC and the powers that be, that i would make a good addition to their staff and they could just pay me in protein powder and man hugz…

also, like I stated earlier, I have something new going called “Warrior Athlete” That i will be posting/doing every single day, that are workouts designed to break a normal, average person…Hence, you will be tempered into more if you continue to do them…You can follow that here: 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣

And finally i just really, really cannot thank all of you enough for all of the support, comments, questions, kind words, encouragements and challenges that made this thing great…

With out T-Nation and all of you i definitely wouldn’t have been able to become who I am. and for that i cannot thank all of you enough.

God Bless and Die empty.

Alpha