Alpha's Work

Training Training Logs
241

Mom-in-MD: Thanks a lot for catching back up! And happy Mother’s day!

Shliwers: Man thanks so much for spending the time to read all of this! I really do appreciate it! I think you should definitely try some of the principals that I have been doing for this log, they have been working out great for me!

Oh and most of all thats for encouraging me to continue with this log, I was actually thinking of bagging it…It is for people like yourself that I continue to do it…So thanks bro it was a kind word at the exact right time.

Jlutz3: You know I think it was around 225 (never really checked) but I was carrying a little bit more fat (As you can see from the first set of progress pics) and now I am visibly leaner and stronger and I think bigger…The only reason why i checked my weight was because a guy asked me while in the locker room…so i jumped on the scale.

I am not really trying to get to a certain weight or even body fat, I am just kind of eating really clean and the body fat slowly comes off. I do not have to worry about counting my calories just yet just more interested in pushing myself to see where my body will go…I guess we will continue to see???

05.08.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 2 Biotest BCAA’s, 1 low carb Monster energy drink

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

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

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

  4. 3 Lean meat hamburgers, 1 bun, salad, granola (Mom’s house for cookout)

No training today because I went from work straight to my Madre’s Casa to try and make her feel special…Ate ok as I could, and now I need to head to bed. Staying in NY tomorrow for work and will be down at the 9/11 memorial if anyone wants to come hang out! We will see what the hotel’s gym looks like and I will see what I can pull off training wise…If I don’t log at all tomorrow it is because of work junk and lack of internet access.

Thanks again for all of the kind words and encouragement…All of you are great and Happy Mother’s day to all of you chicas out there…

242

Aw, your too sweet!
Stay safe, and hope you get some training in! :slight_smile:

243

"Think of yourself as invincible, believe anything can be yours for a price…

Some will call it fooslish and blame it on the innocence of youth…

Others will just call it courage…"

05.11.09

Training

10 minutes running on treadmill

4 sets of complexes: 8 reps each exercise

Squat presses
Stiff-legged Deads
Deadlifts
Military
Bent Rows
run 400 Meters

20 minutes on eliptical

Then I spent close to an hour helping a guy I’m working with learn how to DL propperly and do a single arm DB snatch correctly…Man I HATE NYC…No offense, but the poeple are just not my kind of people…

Hope all is well with everyone and hello from the armpit of the nation…

244

You’re an inspiration, man. I hope by the time I’m your age I’ll hopefully be approaching your levels of strength and muscularity. And you’re a counter terrorist. Fucking awesome.

Props man.

245

I have a question for you Alpha; I was wondering what kind of cycles (weeks) you use between heavier weeks with lower reps and hypotrophy weeks with higher reps in your Giant set workout planning.

I’m glad if you have time to answer this, because I’m planning to workout using Giant sets in future. I’d hate to make same mistakes someone already made, not everything of course suits for everyone but somethings will apply for most. It would be awesome, if you have some good observations in brief about Giant sets.

PS. I work for my governement also. So, strength and honor man.

246

bugeishaAD: Thanks a lot bro…but man you make me sound like I am an old guy already!!! I’m not dead just yet!!! But really, thanks for the encouragement man…

Guhkes: Man I have been getting a lot of PM questions about this…and I am really unsure of how to answer it best…So here is my lame attempt:

If I were going to start working out similar to what I have been doing on this log with giant sets and very little rest, My progression would look something like this:

5x5 for approx 4-5 weeks -(Pretty heavy to get an idea of where you are)

4x8 For approx 4-5 weeks -(trying to get the same weights for 8 as you did for 5 and working on your form)

10x3 and some singles for 4-5 weeks (See exactly where you are for 1 RM and other such silliness)

4-5x10 for 3-4 weeks -(give your joints and CNS some sort of break)

5x5 for approx 4-5 weeks -(It begins again, but now heavier than last time)

4x8 for approx 4-5 weeks -(Just preparing for the heavy week approaching, but also trying to beat your numbers from your last 4x8 Cycle)

10x3 and singles for 3-4 weeks -(Kill yourself to see if you can beat all of your PRs!)

etc…Rest when you need to but train as many days as you are able…Work hard and stay determined and I will bet that your physique and strength will reach a whole other level

Now there is probably 10000 people out there right now who just shook their heads at how stupid of a progression this is, but I don’t really care…I am NO ONE’s fanboy and don’t stick to anyone else’s routine…I do what i do and it works for me…I would encourage you to take a little bit from everywhere, try it all, keep what works for you and trash what doesn’t.

What worked for me may or may not work for you, but at least you gave it a try and had an opinion of your own rather than blindly believing. And I commend you for that. If you need any help at all (or anyone for that matter) setting up your routines or programs, just PM me I am more than happy to help.

Thanks so much for following and being a positive force around here bro…Stay safe out there.

“The difference between a successful person and others is not a lack of strength , not a lack of knowledge, but rather a lack of will.”

-Vince Lombardi

05.12.09

Training:

8 rounds of 250 meter hill (approx 45 degrees) sprints…

Sprints make my soul hurt…I have been doing so much energy systems work lately rather than weights I feel like an endurance athelete! it is okay though I am going to have like 5 gym days straight later this week followed by another middle east trip…uggg!!

Thanks for watching and commenting!

247

This log makes me stronger.

Good stuff to follow.

248

You’re killin’ it man. Two requests: More Mark Twain quotes and a vid of the 140’s for 10 on the flat db bench. I’m trying to picture what getting db’s that big in place looks like. Hook a brother up!

249

This was a lot more than I expected. Thank you for using your time to answer my question this long.

Good words about program not suiting for everyone. My genetics don’t back me up as well as i’d like to in pure strength. But I see no wrong beeing as strong as one can be AND have a good stamina from earlier work and genetics. In short, different goals but I like this kind of training (lots of sweat, air-gasping and heavy weights) and I believe it will work for me well. Thanks again bro.

250

Flow: That is an amazing complement-Thank you so much. I have been following your stuff as well, you are a hard working mofo too!

Flash: Done and Done…Next week I should have the vid up for you. As always thanks for keeping up with this thing bro, I meant what I said on your log though…

Guhkes: Do it up man, it will suck at times but just keep pushing through…If I can do it anyone can. I wish you all of the luck in the world. Take it easy and stay safe bro.

05.12.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 2 Biotest BCAA’s, bannana

  1. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps, 1 scoop l-lucine

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

  3. Salad with Grilled Chicken, 2 Fish oil caps

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

  5. Grilled Chicken, steak, onions, peppers, (Shesh Kabobs), 2 Fish oil caps, 1 BCAA, Walnuts, Almonds, raisins, and part of a mango

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

251

Very encouraging as always!

252

Thanks Mom-In-MD!

“Every man is in his own person the whole human race without a detail lacking…I knew I should not find in any philosophy a single thought which had not passed through my own head, nor a single thought which had not passed through the heads of millions and millions of men before I was born.”

  • Mark Twain (For WhiteFlash)

05.13.09

Training:

Ran 1 mile,

4 Rounds of Hill Sprints (Less incline for faster sprints)

Ran 1 Mile

*Back to lifting as of tomorrow!

05.13.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 2 Biotest BCAA’s, bannana

  1. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps, 1 scoop l-lucine

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

  3. Salad with Grilled Chicken, 2 Fish oil caps

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

  5. Stir-fry: Chicken peppers, onions, Asian noodles, 2 fish oil caps

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

253

Read this log, all I can say is wow
How long have you been training?

254

thnx for the “explanitart post” on page 10, awsome man.
I’ve gotten the concept of giant sets and a good understanding of complexes. (though they r kinda similar)

thnx again man!

255

Trav123456: Thanks for the complement bro…You know I started training as a soph in Hight School (1996-1997) (couldn’t even bench 95lbs) trained hard until college–and took that entire time off to chase girls and kill my liver, then got serious about it after graduation (2002) so really I have been hitting it hard for about 7 years now (2002-2009) and i think i have a LOT farther to go before I hit my real potential…I guess well see.

Thanks again bro!

Shliwers: No worries bro, I am happy to help! Now work your butt off and beat me! I have been checking out your log, ask me all the questions you want–Good luck bro—welcome to the suck!

"To a very great extent, the health problems experienced by the members of the ridiculous culture in which we live are self-inflicted. They are the result of the reluctance of the bulk of the population to do anything that is either physically hard or something that they don’t want to do.

People seem to have acquired the idea that they have the inalienable right to stroll through life without either having sweated, picked up anything heavy, worked hard, or eaten less than they wanted every meal.

This approach is, of course, wrong. And has resulted in a lot of expensive, unattractive, and entirely preventable programs amongst people who seem puzzled about why things arn’t going well."

-Mark Rippetoe

05.14.09

Giant Sets: 4x10…Man I don’t even know…Lots of reps and lots of sets!

1a. Stiff Legged Deads: 315/10, 335/10, 355/10, 315/10

1b. Blast strap Pull-ups: 10, 10, 10, 10

1c. DB Incline Press: 115/10, 130/10, 140/10, 120/10

1d. Knees to Elbows: 10, 10, 10, 10

Accessory work: Giant Sets 2x10

BB Shrugs: 405/10, 455/10
Standing Calf Raises: 355/10, 355/10
Standing DB Curl: 70/7, 60/8

Energy Systems work:

15 Minutes on the eliptical…Just easy steady state

Notes:

1a. These were actually pretty easy…Just needed to go a little light because my lower back keeps cramping up all of the time, and I don’t want to have to take off more time than I need to in the next few days.

1b. Need to keep doing these to get blood to the tear in my left lat. (Pics a few pages back). The tear is actually hurting me more now, but it is what it is…stupid weak body…

1c. Whiteflash…Ask and ye shall receive Buddy–Here is a vid of 140sx10 on Inc…Even these were easy-Gold’s needs to invest in some bigger DBs, I’m about to run out of weight…

Overall:

Easy workout…Didn’t really push as hard as I should have, but it is what it is, I have a lot of days in a row followed by a week without sleep or solid food…I can tell my body and CNS need a break anyway…I’m having trouble holding onto heavy things!..Stupid tired hands!

Thanks for watching!

256

Damn man, I thought getting the 110’s up was tough. Straight up bro, you are a god damn tank. Good luck on that lat pull/tear. Have you tried foam rolling or tennis ball work on it?

257

cool thats a long time, I don’t feel too bad now just got to put my time in

258

Damn, you were just throwing thosing DB’s up…

259

[quote]Alpha wrote:
1c. Whiteflash…Ask and ye shall receive Buddy–Here is a vid of 140sx10 on Inc…Even these were easy-Gold’s needs to invest in some bigger DBs, I’m about to run out of weight…

[/quote]

I had the same problem with the DB’s when I was at a commercial gym. The DB’s only went up to 100, so I wrapped a purple Jumpstretch band around my back and then grabbed the DB’s. It will give you a ton of resistance, and they make plenty of different sized bands. (obviously not me in pic)

260

WhiteFlash: Thanks a lot bro. And yeah I have tried foam rolling and a lax ball but it stillactually feel like it is “tearing” when I pul my arm in certain positions…It will be fine in time I am sure

Trav123456: Yeah man, it really doesn’t seem like it has been that log, but I guess it has. Just keep hitting it hard and pushing yourself each time you train…Thanks for reading bro

Jlutz3: Thanks man, Yeah they really didn’t feel like too much, I could have just as easily done the 150s --I will next workout. Thanks again bro

Modi: Muchas Gracias Hermano! Yeah man I actually have 2 gren bands right now, for some reason my brain never put it together that I should be using them for that…I have read it and seen ot before, but I guess it is that old age setting in…Dymentia at the age of 28…

05.15.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens. 1 scoop L-Lucine. 2 Fish Oil caps. 1 Multi. 2 Biotest BCAA’s, bannana

  1. Tuna fish sandwich

  2. Salad with grilled steak

  3. Tuna fish sandwich, Mango

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

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