Awesome log, truly inspiring
Some motivation for those crazy Bday goals!:
http://asp.elitefts.com/qa/training-logs.asp?qid=118599&tid=63
Yeah just to chime in on the carbs thing.
I pretty much am starchy carb free these days (except for a ācheatā carb up day once every 10-14 days, which is often more psychological and allows me to eat absolutely whatever I fancy. Sometimes I do this for a specific social function, just to kick back and have some time to just relax and eat whatever other people have cooked!).
Anyway back on point, in the beginning I did feel like my tank was running on empty for the first week or two of no starches, but how much was physiological and how much was psychological I couldnt say? I do know that I adjusted to just protein, fats and fibrous carbs after a week or so though and I def feel better this way now.
Maybe diff people just need diff amounts of time to adjust depending on what their previous eating was like? I did feel like my thinking was a bit āfoggyā to start with but now itās all goodā¦well as good as it ever was in the first place 
Dude you are a warrior. Those workouts are inspiring to me. I need to stop being such a pussy in the gym. I am going to start and end my workouts this month with complexes just like you have been doing.
Thanks for the inspiration man.
Welcome back bro!
Sorry Iām a little late to the welcome party. While you have been busting your ass, I was on a top secret mission at an all-inclusive in Mexico eating and drinking far too much, and training too little. Nice to have a little inspiration to get me back in the groove.
Bear Born: thanks so much man! Iām trying! we will see how things come around by may 26th! thanks again man!
Johnydylan: If I were you i would start out slower than fasterā¦Try doing 40 Burpee Pull-ups as fast a possible before your workout, and then try doing a mile and a half run at the endā¦You will want to kill me during both of those guaranteed, but it will make you better brother! Thanks!
Aut: Nah man, the tip is to do 200 lbs hanging from your waist! Nah, that is a good resource you posted and that probably explains it better than I could, so thanks so much man, you just saved me a bunch of time, and
endless babbling about how to do a muscle upā¦Thanks again brother!
Cprimero: Good link man, I am strangely not too far off a lot of those numbers in reality! thatās a good sign! Sometime i will have to post what I consider āStrongā but it is all in proportion to your BWā¦In my opinion I am no where near my standards of āStrongā yet, but Iām trying! Thanks for the link brother!
Lift and eat: I had very similar responses to it when i first started, if I remember correctly, so maybe thatās what Animal Mother is talking about as well. Not having that junk in you does make you feel a little weird at the beginning, but in the long run i definitely feel as if my body runs better and more efficiently with no starches. thanks for chiming in man!
Charlemagne: thanks so much for the kind words man, they really do mean a lot to me! Motivating others is what this thing is all about, and knowing that there are other people out there killing it and expecting me to kill it keeps me in check as wellā¦Keep it up! it helps us all!
Modi: Hey Man! great to hear from you!!! i have been watching your log since i stopped posting beforeā¦You are still insane man! thanks so much for checking in! i hope you are healing up ok from everything! wanna race to a 700lb Deadlift? i am pretty sure you will destroy meā¦I may need a 100lb head startā¦Great to see you back around here man, donāt be a stranger!
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Well it seems as if my sickness is pretty much gone so i am just waiting for my gym to clear out (from 4:00-7:00) the place is ridiculousā¦Seriouslyā¦it is not even worth going, you canāt even park thereā¦So we will seeā¦
It will either be that or like a 10 mile ruck tonightā¦Iāll let you all know. but in the mean while, thanks for all of the nice things and for reading
Thanks for the response and all the help man!
You are a TRUE Inspiration!!!
[quote]Alpha wrote:
i just hesitate to do a vid that long for two reasons, number one, because I think it would get redundant, and watching someone doing the same thing for 10 minutes would get oldā¦
[/quote]
I beg to differā¦ sorry, couldnāt help it! Just messin with yaā¦
Glad you are feeling better!
Alpha, mind posting your current stats? Height, weight, BF level. Also, I know youāre not interesting in bodybuilding, but ever taken any measurements for curiosity? Cheers man.
Johndylan: Thanks man, thatās why iām around here!!!
MIM: Trust me, watching me look like an idiot gets old faster than you would think!
Just Rob: I am currently 5ā11"-6ā and 225lbs, and some where a little less than 10% BF (Sorryāno shoe pic to confirm) Iād say right now. Unfortunately I have no idea of any measurements at all. Maybe i should do that some day! thanks for asking though man!
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Who among mortal men are you good friend? Since never before have i seen you in the fighting where men win gloryā¦Yet now you have come striding far out in front of all others in your great heartā¦
-Homer, the Iliad
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14April2010: Training
Insert: Run 1.5 Miles as fast as possible
Strength: Giant sets, 1a, 1b, 1c, rest 1 minute repeatā¦etc
1a. Weighted Chin-ups: 100/5, 125/5, 135/3, 145/3, 160/2, 135/3, 135/3
1b. Standing BB Military: 185/5, 205/5, 225/3, 235/1, 225/2, 215/3, 215/3
1c. 7 Sets of 8 Reps hanging toes to bar
2a. Good Mornings: 185/8, 205/8, 225/8, 245/8
2b. Weighted Dips: 135/5, 180/5, 205/5, 225/3
2c. Decline Sit-ups 4 sets of 20
Extract: 5 Sets of the following with as little rest as possible
20 Burpees
20 Decline Sit-ups
20 Push-ups
20 BW Squats
Repeat 6 times as fast as possibleā¦
Notes:
-Getting back up there on the weighted chins: 160 for 2 isnāt bad, and i got the chance to push through on some sets of military at 225 and higher. (which if you were following is a huge mental block for me)
-Did the good mornings light simply for lower back health, just trying to feel it out, not going for anything heavy there..
-5 plates on dips felt pretty heavy, but hit depth easily and felt like I had elephantiasis walking around with all those plates hanging from a chain around my waistā¦speaking of which that dumnb chain was cutting into me like crazyā¦I think it was more painful than the dips! I have forgotten what it is like to lift heavy things like that againā¦but i digress
-The Extract MetCon stuff is pretty brutalā¦I did it with my girl and she destroyed me (thatās what she said) in it, and she did deadlifts today! Stupid girls! That Metcon is fun to go against a partner because then you wont quit when you REALLY want to. If you both start at the same time, whomever finishes first (Fill in joke here) gets to rest while heckling the other personā¦but as soon as the last 20 BW Squats are done you have to start right back overā¦it pays to be a winnerā¦
just keep going until one of you quits, dies, or pukes out an aortaā¦
Overall:
-Was a pretty good workout. I had a rough day today in my regular life so it was good to blow off some steam and be tiredā¦hence why i said i was going to wait for my gym to clear out, but I had to get it doneā¦i was getting antsy and chose to drive right in to ze ocean de douchebagā¦
I hope some of you are out there killing it right now for me! iām tiredā¦need steak noooowwwww!!!
Alpha,
I took your advice and ate a lot more meat, fruits and veggies today. Still drank a lot of water as I always do. No starches at all today and I felt great. I think the extra meat really helped with my calories.
I also set new PRs on all my lifts today(I was concerned that changing my diet would effect my strength in a negative way.)
but your a cute idiot 
Nice work with those Military Presses! Nothing better than getting through one of those old sticking pointsā¦ Itās weird how suddenly what seems possible will open up now. Iām betting weāll see you better your new mark in short time too!
[quote]Alpha wrote:
-5 plates on dips felt pretty heavy, but hit depth easily and felt like I had elephantiasis walking around with all those plates hanging from a chain around my waistā¦speaking of which that dumnb chain was cutting into me like crazyā¦I think it was more painful than the dips! I have forgotten what it is like to lift heavy things like that againā¦but i digress
[/quote]
I was always told you werenāt supposed to do them naked. But to each their own.
Hey Alpha, have you ever tried front levers or planche pushups? Thatās something Iād like to see on video!
Good to have you back. Enjoyed your logs in the past. Very inspiring. Stay alive and in good health.
Everyone please be patient with meā¦ The reason why I seem laconic today is because I am stuck in a hotel room and have no internet service so I am posting this from my blackberry!
- animal mother: AWESOME JOB BROTHER! Great to hear it is working out for you and that you are setting some new records! Keep it up man!
MIM: thanks, but it is different from where I am standing! Now Iām blushingā¦
PJ84: you are totally right on brother. And I hope youāre right about new records, I would absolutely LOVE to see 3 plates on the military press! Thanks so much for the encouragement man!
Modi: yeah I know man, but if Iām not naked how will I get all of those young pert college boiās to give me any attention!?!
Eb2012: nah man I havenāt. Iām not really sure what the trick is with them (like I used to be with muscle ups until someone showed me)ā¦I am sure I have the strength and balance but they donāt totally make sense in my head yet. Ill work on it. Thanks for checking in bro.
Pistol pete: great to see you back in here man! Thanks for the complements about the old log, and yea Iām still fighting the brain tumor fightā¦lame
So as stated before I am in a lame hotel but needed to do something; so today was dedicated to active recovery
I did a long slow run (4.5 miles in 39:27) then a lot of stretching followed by a contrasting showerā¦at least it was something
Iām pretty sore today and havea chain link bruise on the sides of my hipsā¦pretty funny actually. Ill write more when I can get back to a real computer againā¦
Sorry for the lame blackberry post
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āThe spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur.ā
-Vince Lombardi
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16April2010: Training
Insert: 3 Complexes
8 Reps of each Exercise without putting the bar down 95lbs, 105lbs, 115lbs
Upright rows
Power Cleans
Front squats
Military Press
Back Squats
Good Mornings
Behind the neck presses
Run 400 Meters
Strength: Giant sets, 1a, 1b, 1c rest and repeat etcā¦
1a. Deads: 405/3, 455/3, 495/3, 545/2, 585/Fail on Lockout
1b. DB Swings: 80/10, 80/10, 80/10, 80/10, 80/10
1c. Hanging toes to bar: 5 sets of 10 Reps
Accessory: Super set
1d. Speed Deads: 315/5, 315/5, 315/5, 315/5
1e. Hanging toes to Bar: 4 sets of 10
2a. BW Dead hang Pull-ups, 10, 10, 10, 10, 10
2b. BB Incline Bench: 225/5, 275/5, 315/3, 335/3
2c. Obliques: 4 sets of 8 each side
Extract: 2 Complexes
8 Reps of each Exercise without putting the bar down 95lbs, 105lbs
Upright rows
Power Cleans
Front squats
Military Press
Back Squats
Good Mornings
Behind the neck presses
Run 400 Meters
Notes:
-Deads felt really strong todayā¦the 585 broke off the floor like it was nothing but I ripped it instead of pulling the slack off the bar first and in the process the bar moved a little away from my bodyā¦it got too far out and i couldnāt pull it back to my body for the lockoutā¦but i know I can get itā¦i should definitely be pulling a new PR here soonā¦
-First time I have done BB incline for almost a year, and it shows by how weak i amā¦but these numbers will go right back upā¦
-I was Sooooo dead after the extractā¦next workout is front squatsā¦should be intresting..
-Iām stoked that it looks like I may hit some new PRs in the next few weeks, be watching for some vids of the old records falling!!
Thanks for reading!
16April2010: Fuel
Meal 1: 1 Scoop Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAAās, 2 Fish oil, orange
Meal 2: 1 Scoop Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAAās, 2 Fish oil, Apple, Banana
Meal 3: 1 Scoop Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAAās, 2 Fish oil, Carrots, celery
Meal 4: 1 Optimum Nutrition 100% Whey, 1 Scoop Surge, 15 BCAAās, (peri Workout)
Meal 5: 1 Scoop Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAAās, Blackberries, pineapple, Strawberries.
Meal 6: Shrimp, turkey Sausage, tomato sauce, Spinach, onions, 2 Fish oil, 1 Flameout, 1 Multi, 2 ZMA, Milk
I just found some old low sodium V8 in the back of my fridge, being the V8 lover that I am, I thought I would finish what was left of the bottleā¦tipped it all the way back and had a mouthful of penicillin before I realized what was going onā¦
All of you would have laughed at me retching up mold into my sinkā¦yep, itās been one of those weeksā¦have to wake up in a few hours for work again, all of you be goodā¦and look before you chugā¦
*Side note, Rant is written, but i seriously scratched it out on the back of some trash on a plane so I need to type it up, but it is comingā¦I just need a day i am home for more than 6 minutes before I have to head back out again! FMLā¦
Mold+V8+Vodka??? might just = Awesomeā¦
People think Iām crazy, but I say it always pays to sniffā¦ I donāt consume anything, ever, without smelling it first. I highly recommend this as a life-long strategy!
Iāve noticed that often when you do your insert/extract/GPP type work, that you often put a short hard run at the end of the circuits. I hadnāt done that type of thing for a while, so inspired by your work, I went out this afternoon for some GPP on a day off from lifting and wentā¦
4 Rounds, AFAP
30kg sled, drag backwards 60m
30kg sled, drag forwards 60m
Sprint 120m back to the start
40kg sandbag shoulder carry left shoulder 60m
40kg sandbag shoulder carry right shoulder 60m
Sprint 120m back to start
Rest as long as it takes to walk back to the sled and start again
I underestimated this shit, and my pansy little 120m sprint really doesnāt compare to your 400ās. Letās just say I didnāt need any Moldy V8 juice to help me retch up my lunch. You sir, are an animal!
Hey alpha beastly as usual sir!Question for you and apologies if you already answered it.When you military press do you have any troubles with maintaining a tight core when you are performing the lift?Or was this never a real worry with you seen as you do so much core work already?reason I ask is I neglected core work for ages and I think its stalling my main lifts with not being able to stay tight enough.