Alpha's Work

Training Training Logs
181

[quote]Alpha wrote:
Oleena wrote:
I love burritos too! Maybe I missed something in your training log. Are you doing a version of the v-diet?

Ummm Yes and no…Yes i started with a version of it becasue i am cutting and I know something like the V-diet would help me get pretty shredded, (more pics coming next week) but no because I kind of don’t like the idea (Now that I’ve tried a little bit of it) of the V-diet for me…

To be honest the main reason why i have to drink so many of my meals is because my job does not really allow me access to good food on most days (I’ll be on a plane for 15 Hours- tonight, Wont sleep for a few days-or eat solid food while in the Middle east-then be on a plane for like 16 hours before i get back home to regular food Thursday morning)…So it is just kind of hard to get the cals and protein numbers up without so many shakes… [/quote]

So it’s kind of like a forced v-diet. Do you find yourself getting grouchy? I noticed that a lot of people in the v-diet forum complain about that, and I imagine being forced into it might make it worse.

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he’s always grouchy - trust me

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Oleena: You know I really don’t…I am a really laid back guy and just being hungry from time to time doesn’t really give me an excuse to complain or take it out on other people…

I think if people are whining about not chewing and lack of variety–they really need to get their priorities straight…

there are people EVERYWHERE in the world who would literally kill for the amount of calories that the V-dieters are getting no matter what they tasted like or if they were liquid or solid…if i complained about that i think I’d have to beat myself up…

With that said…

Stclair: Shut Your mouth when you’re talking to me!!! It puts the lotion in the basket or it gets the hose again!!!

See…not grouchy at all!

184

“Do not go where the path may lead, go instead where there is no path and leave a trail.”

-Ralph Waldo Emerson

04.27.09

5x3 Giant Sets with as little rest as possible between Exercises and Sets–

Training: C

1a. Front Squats: 315/3, 365/3, 405/1 PR, 385/3, 365/3

1b. Supinated BB Rows: 225/3, 245/3, 265/3, 265/3, 245/3

1c. BB Push Press: 245/3, 265/3, 275/2, 275/3, 245/3

1d. Hanging Knees to elbows: 8 sets of 6 reps

Accessory Work: 2x7 Giant Sets

Cable Rear Delt: 40/6, 30/7
Cable Lat raise: 40/7, 40/7
Cable ext rotation: 25/7, 30/7
Standing Cable low Row: 2 Sets

Notes:

1a. Well i had to try 405…If for nothing else I feel like a pansy because I can bench more than I can front squat…Just seems like that is wrong on some level…I dropped the second one because I lost tightness in my back…and sounds were dimming from lack of blood/air to mi cabesa…

Worst part is–I was rockin’ my T-Nation shirt and the vid didnt pick it up!!

1b. Had to do these because some D-bag took my normal rack

1c. 275x3 is a good Push press for me…was definitely a fight the whole way up on the third one though…

Energy Systems work:

20 Minutes on the ARC trainer…I am going to try and get a workout in the middle east if possible…well see how I feel.

Overall:

It was a good day. Hit 4 plates on the Front Squat and 2 plates and quarters on the Push press. My body is BEAT up though from the 4 heavy days in a row…I need sleep but it is exactly what i am not going to get…or solid food for a few days becazsue it is off to the middle east again…but this time I am Stclair20 is going to be there with me…Kill me now…J/k–But hopefully he can drag me to a gym over there or I can force him to run further than to the bar…

Be good, I’ll post more in a few days…

185

Just got back from the middle east again this morning so i took it easy today…Was pretty tired all day long…this trip kind of jack me up being so close to the last one…and i’m pretty sure StClair20 may be dead somewhere…

“One should respect public opinion in so far as it is necessary to avoid starvation and to keep out of prison, but anything that goes beyond that is voluntary submission to an unnecessary tyranny, and is likely to interfere with happiness in all kinds of ways.”

-Lord Russell

04.30.09–Training

6x3 Giant Sets with as little rest as possible between Exercises and Sets

Training: D

1a. BB Stiff Leg Deads: 365/3, 385/3, 405/3, 425/3, 405/3, 405/3

1b. BB Bent rows: 225/3, 245/3, 275/3, 275/2, 275/3, 275/3

1c. BB Incline Bench: 315/3, 335/3, 365/3, 385/2 *PR, 345/3

1d. Windshield Wipers: 8 sets of 6 reps

Accessory Work:

Standing Calf raises: 315/7, 315/7, 315/7
DB curls: 70s/7, 65s/5
BB Rev Curls: 80/7, 80/7

Notes:

1a. Was still easy but my back felt pretty tired–probably due to all of the sitting on the plane…we will see how it holds up on the squats tomorrow

1b. Replaced the Cleans with rows because I have been getting some weird pain in my left Shoulder and didn’t want to inflame it…

1c. 385x2 is a new PR I am pretty sure. It was tough but not horrible… I almost didn’t get it packed on the hooks on the left side at the end though…would have been ugly for everyone involved…that is what I get for never working with a spotter…

I was really hoping to get to 405 for 1 today but after i felt the 385 I knew it wasn’t in me today…maybe with more sleep…we will see what happens…

1d. people always stare while I do these…people are weird…

Energy Systems work: 1 hr walk after dinner out in the storm…I have a thing for walking in the rain…

Overall:

Happy with a PR but my body definitely needs some rest before tomorrow’s squat workout…I am still smoked…I am to go watch old Teenage Mutant Ninja Turtle Cartoons while eating stir fry and praying for some sleep…

I’m glad to be back home again…

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04.30.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1tbs Ground Flax. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 1 HOT-ROX Extreme. 2 Biotest BCAA’s

  1. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s

  2. Precision Nutrition Turkey meatballs (9) 2 fish oil caps

  3. 1 Scoop 100% Whey Optimum Nutrition, 1 Scoop Surge 15 BCAA’s (peri Workout)

  4. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive

  5. Stir-fry: Chicken, peppers, onion, mushroom, garlic, Broccoli, 2 Fish oil caps

  6. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 1 Biotest BCAA’s. 3 ZMA

187


As promised here are some progress pics…They turned out a little dark though

You can find the other from 03.16.08 on page 3 of this log…I am definitely a little leaner and a little bigger but this is still kind of in a mid cut stage…

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MM Mid cut

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“If I knew how?!?” Lat spread

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285×513 9.63 KB

Leg/ab mid cut

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Arm mid cut

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Abs mid cut

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[quote]Alpha wrote:
As promised here are some progress pics…They turned out a little dark though

You can find the other from 03.16.08 on page 3 of this log…I am definitely a little leaner and a little bigger but this is still kind of in a mid cut stage…

[/quote]

Pic is really dark, but shoulders and arms are looking jacked!

EDIT:

Rest of pics just came up. You are looking bad ass bro! Great freaking job!

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[quote]Free2Be wrote:
Alpha wrote:
As promised here are some progress pics…They turned out a little dark though

You can find the other from 03.16.08 on page 3 of this log…I am definitely a little leaner and a little bigger but this is still kind of in a mid cut stage…

Pic is really dark, but shoulders and arms are looking jacked!

EDIT:

Rest of pics just came up. You are looking bad ass bro! Great freaking job![/quote]

Thanks a lot man–I am not sure why they are so dark…they didn’t look that dark on the camera…hmph is what it is i guess…

Thanks again bro

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dude you’re a fucking beast…good log.

i just watched your youtube videos, good shit man.

what do you do for the anti-terrorism?

196

[quote]jlutz3 wrote:
dude you’re a fucking beast…good log.

i just watched your youtube videos, good shit man.

what do you do for the anti-terrorism?[/quote]

Thanks so much for the complements bro–it keeps me going! But unfortunately I cannot say what i do for the counter terrorism…otherwise I probably wouldn’t be doing it much longer…

“Loyalty to a petrified opinion never broke a chain or freed a human soul.”

-Mark Twain

05.01.09–Training

5x3 Giant Sets with as little rest as possible between Exercises and Sets-Final heavy week for awhile so I’m trying to hit some PR’s

Training: A

1a. Back Squats: 475/3, 515/3, 550/Fail, 550/1 New PR (I think), 570/Fail

1b. Weighted Pull-Ups: 115/3, 125/3, 125/3, 115/3, 115/3

1c. Standing BB Military: 225/3, 245/2, 235/3, 235/3, 225/3

1d. Knees to Elbows: 8 sets of 6 reps

Accessory Work: 2x7 Giant Sets

DB Rear Delt: 50/7, 50/7
DB Lat Raise: 50/7, 50/7
External Rotations: 25/7, 25/7

Notes:

1a. I think 550x1 is a new PR-I know it is since I broke my back…Check the vid…Depth is really close to questionable but I still think i dropped into the hole…

570 pinned me…but I did an AWESOME job lowering that bar down to the pins…it really was a thing of beauty!

1b. Pretty good weight here…

1c. 245x2 is not bad and my form was impeccable…

Energy Systems work: 15 minutes of running on the treadmill…running is as awesome as AIDS…

Going on a 3-4 mile NEPA walk later this evening…but I will also be drinking scotch soooo I guess that kind of breaks even…

Overall: This is the start of my last week of lifting really heavy stuff for a little while…my joints need a break…I will only be lifting moderately heavy crap for a little while then I’ll come back to this and hopefully blow these numbers away…I’m pretty happy where my squats/military/pulls ended up though…

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I lightened a couple for ya, gotta love Photoshop :slight_smile:

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Nice lifting and looking good, sorry didn’t have time to do them all.

199

Just saying hello from another fellow MD’er…

I respect all the hard work you’ve been putting in, especially with travel and pretty crazy medical issues…

What became of that tumor you had? That’s insane!

Lastly, I’m thinking, why oh why can’t more guys like you train at my gym?!

Aside from this pretty awesome PL’er at my gym, I have yet to see anyone DL or even attempt a below parallel squat…

That 550 looked easy for you…I’ll check back when you put some real weight on there! :stuck_out_tongue:

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Lift and Eat: Thanks a lot for doing that Bro I appreciate it!

Mom-in-MD: Well the Tumor has not gone anywhere…I think I am going to name him though…in a few more months I need to go back and get another MRI to see if it is growing…if it is then they will do a biopsy of it (through my nose apparently) and check for the big “C” or whatever…I’m not really thinking about it too much now because there is nothing I can do about it…and worry is wasteful.

Thanks for the nice words though and following the log…It really does mean a lot! And the 550 felt like a truck the 1st attempt, easy on that set, and then the 570 just pancaked me in the rack…was pretty funny actually…

Thanks again!