I wondered this reading the log but what is your dynamic warm up?
oh and where do you get Met-Rx Super Greens from?
BSRunner: I’m so sorry man, I totally forgot to answer your questions yesterday! Well, I am naturally a really relaxed person, I really don’t worry about a whole lot. The things that seem to get other people pretty messed up don’t seem to grab me the way they do others…Things like Brain tumors, materialistic things, or what other’s think of you has never really bothered me like it seems to bother other people…weird I guess.
And I would say that I really do have a very strong mind-body connection. I think, for me personally, that comes from a lot of my martial arts back ground stuff (the focus, determination, etc), and from going through hardships weather they be physical or mental/emotional. Painful things, If you don’t let them grab a hold of you, often purge things out of you and temper you into something more than you were before. I have seen my share of bad stuff, and I think coming out the other side I have learned from other’s mistakes as well as my own…That also explains my energy and good attitude…Once you have seen some other’s in much worse situations than you smile through it, being a dick or sad all of the time because you are tired don’t seem so appealing anymore.
But really, I am sorry I missed this the other day an I hoe this helps! Thanks again for reading bro
WhiteFlash: Man, You stop puking yet?!?! You have to be 40lbs lighter from all of this!
Hmmmm bodyweight numbers I think will hover about the same (225???)…If I get too much heavier I won’t be able to run as well, and my joints will yell at me too much…
as far as Lifts, this max out period, I am hoping to finally break the 600 mark on deads, I want to get that 465 on the bench, and 260 military…My squat all depends on the day and if I stay in my groove. If I do, 550 feels light so i would say 580-590 isn’t out of the question, it just depends on which “Me” Shows up that day…We will see I guess. but if I hit all of these numbers I would be stoked…
Thanks for asking though brother. Keep an eye out for the vids…Should be coming relatively soon!
Darryl: The dynamic warm up changes from day to day with what feels the most “broken” on me at the time…To an outside observer it would look something like a BB complex with just the bar, along with some pull-ups, DB Snatches, external rotations, etc…Then going right into my warm up sets for whatever exercises I am doing that day…
Oh and I pick up my Met-rx Supergreens at DPSnutrition.com…I think it tastes better than superfood, becasue it is less" fruity", but it is not as good for me. (Less ORAC Values) so i do my Superfood in my morning protein shake and slam it. then the Supergreens in like my 4th-5th shake of the day…
Thanks for asking and reading bro, I really do appreciate it!
It’s raining again so I am headed out for a run in it and will finish with some hill sprints…I am still VERY sore from squats and military so this counts as recovery I guess, 8 hours of construction counts too I guess…I’ll post more later.
Thanks again for the questions and taking the time to read this thing!
I hate to sound cheese ball but: I enjoyed reading this log.
Yasser: Man it’s not cheesy. Thanks for that bro!
“Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.”
-Mark Rippetoe
06.17.09
Training:
Long recovery run in the rain followed by 5 200 meter Hill sprints, and a hlf mile run home…
I know it isn’t much but it is something…
I have 5/3/1 Deads tomorrow morning and StClair20 is going to come to my gym and train with me. Should be good…But I have come to the conclusion that my “Coasting” time is up…For the last 2 months I have been laying off a little bit in order to let my body heal some from all of the heavy stuff, but I think I am about ready to end that BS.
And when I am not killing myself constantly at the gym, my diet suffers, as well as my energy systems work…i’m about done with that BS too…
With that said, tomorrow it starts again…
Change is coming…
Watch if you wish- more pics and vids will be up soon…
Thanks and be good
I went and trained anyway today, thanks!
I see your taking no prisoners .nice.
kmc
I’m still watching!
Your log has really exploded!! You can’t stop posting now and no more slacking!! 
Alpha.
You’ve been added to my short list of weightlifting inspirations.
And on that 405 incline video, did you talk a little shit to the tumor after you racked the weight ? Not sure what it was a I heard.
[quote]Alpha wrote:
BSRunner: I’m so sorry man, I totally forgot to answer your questions yesterday! Well, I am naturally a really relaxed person, I really don’t worry about a whole lot. The things that seem to get other people pretty messed up don’t seem to grab me the way they do others…Things like Brain tumors, materialistic things, or what other’s think of you has never really bothered me like it seems to bother other people…weird I guess.
And I would say that I really do have a very strong mind-body connection. I think, for me personally, that comes from a lot of my martial arts back ground stuff (the focus, determination, etc), and from going through hardships weather they be physical or mental/emotional. Painful things, If you don’t let them grab a hold of you, often purge things out of you and temper you into something more than you were before. I have seen my share of bad stuff, and I think coming out the other side I have learned from other’s mistakes as well as my own…That also explains my energy and good attitude…Once you have seen some other’s in much worse situations than you smile through it, being a dick or sad all of the time because you are tired don’t seem so appealing anymore.
But really, I am sorry I missed this the other day an I hoe this helps! Thanks again for reading bro
WhiteFlash: Man, You stop puking yet?!?! You have to be 40lbs lighter from all of this!
Hmmmm bodyweight numbers I think will hover about the same (225???)…If I get too much heavier I won’t be able to run as well, and my joints will yell at me too much…
as far as Lifts, this max out period, I am hoping to finally break the 600 mark on deads, I want to get that 465 on the bench, and 260 military…My squat all depends on the day and if I stay in my groove. If I do, 550 feels light so i would say 580-590 isn’t out of the question, it just depends on which “Me” Shows up that day…We will see I guess. but if I hit all of these numbers I would be stoked…
Thanks for asking though brother. Keep an eye out for the vids…Should be coming relatively soon!
Ha, yeah. That and the pissin’ outta my ass was getting a little old. I lost a bit over 6lbs and at least 15% in strength. The only word that comes to mind is “GAY”. With the way you set up and carry out your plan[s], there’s no way you don’t his those numbers, if not beat 'em. Be easy bro.
KMC: Hey man we all have choices to make…You just definitely made the right one! Great job brother!
Mom-in-MD: Yeah I really don’t know why people seem to care now…I guess is started with one of my later rants…I am happy they are though! Great job on your diet so far!
WS4JB: Thanks man, the sheer fact that I am helping you at all means so much…Much less being called an inspiration…Blows me away bro
Oh and I just watched the 405 Inc vid…That guy came over to grab the bar off me (the fool didn’t believe in me!) and I turned and told him, “That was as cool as cancer”…
Thanks for reading and watching bro!
Whiteflash: Glad to hear your doing better bro, But I bet you have a sick set of abs right now…Puking and not eating = good abs…just ask victoria beckum!
Get back to doing what you do bro!
“This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I’m on. What am I on? I’m on my bike busting my ass six hours a day. What are you on?”
-Lance Armstrong
06.18.09
Training: 5/3/1 – Week 1 – Day 2 - wave 2
Warm-up: Dynamic
Deads: Based off of 575lbs x 1 Max – 90% =520 lbs
Deads: (Hybrid Stance)
65% = 375/5
75% = 430/5
85% = 495/6 I have no excuse…I suck at life and should be killed…
Accessory Work:
Giant Set
BB Stiff Leg Deads: 335/10, 355/10, 335/10, 335/10
BB Shrugs:405/10, 425/10, 425/10, 405/10
Oblique: Cable wood chops: 7 sets of 8 each side
Superset
Kroc Rows: 120s/13, 120’s/13
Prone leg curl: 2 sets of 10
Rehab work:
DB Rear delt: 45/10, 50/10, 45/10
Foam rolling
LAX Ball
Notes:
-Am really pissed about the deads, I have a bunch of excuses of why on only did 6 reps. but none of them are good enough to mention…Some days aren’t good ones and this was not a good one…won’t happen again…
-Moved up on everything else though, even though the workout made me feel pretty sick, I pushed through and got it done.
-It was not the best training day by anymeans, but I did get stronger and will be better next week…
-On a brighter note…woke up in the middle of the night because I had to pee…(This happens like 3-4 times a night for me-- So I consider myself a pro at this)…Stumbled blindly into my bathroom and took my standard aim as to where I “thought” the toilet would be…
Fire one – No good heard pitter patter on something other than water…damnit!
Burning stop - readjust –
Fire two – No good…same noise but I keep the stream going longer while I try and “steer” to find the water noise I’m looking for…
I STILL am completely lost! I’m like Stevie Wonder playing darts… -Burning stop – Painfully re-adjust
Fire three-- Still no good!!! WTF!?! So I did what any self respecting man would do…NO NOT TURN ON THE LIGHT!!! – I opened the shower door and let it fly…
The next morning I walk into my bathroom, and see that the seat is down! …My girl (Who has her OWN bathroom) wanted to use mine before bed…Stupid girls…
Alpha,
Have you figured something out with the long flights and protein shakes going bad? Do you just take a 2 lb. tub of powder and all your supplements with you, or measure it all out in baggies before you leave? Wash the shaker?
Great log too. You and Dave_ have inspired me to do my 531 accessory work EDT style. So thank you.
Spedo: Yea actually the shakes turning rancid on the mid east trip were not agreeing with me on the plane much…wasn’t much fun…so what I do is take empty water bottles and fill them with the power for my shakes…Once I get on the plane I can add water to them…I also will put like 4 shake’s worth of powder in a baggie and make a funnel out of paper then dump it into a liter water bottle…It sucks, but I gotta get the grams in somehow!
06.18.09
Fuel:
-
Turkey Meatballs, 1 Fish oil, 1 Flameout, 1 Multi, 1 HOT-ROX
-
1scoop surge, 1 scoop ON 100% whey, 15 BCAA’s
-
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive. 2. Biotest BCAA’s. 1 Scoop L-Leucine
-
Turkey and swiss on wheat, 1 Fish oil, 1 Flameout, 1 BCAA, raspberries, milk
-
10 oz steak, 5 oz salmon, broccoli, grapes
-
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s
-
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s, ZMA
Hey Alpha, great dedication…and obviously awesome results. A couple questions, and I’m sorry if you’ve answered them before.
Do you log your calories or just track the foods you ate while neglecting the portion/weight of the foods? Do you have a calorie/macronutrient goal each day? Where did you get the nutritional protocol from?
Have you ever used a heavy 5X5 lifting technique? I see you ramp your weights on most workouts. Is there a rationale behind this?
Thanks and keep up the solid work dude!
[quote]phatkins187 wrote:
Hey Alpha, great dedication…and obviously awesome results. A couple questions, and I’m sorry if you’ve answered them before.
Do you log your calories or just track the foods you ate while neglecting the portion/weight of the foods? Do you have a calorie/macronutrient goal each day? Where did you get the nutritional protocol from?
Have you ever used a heavy 5X5 lifting technique? I see you ramp your weights on most workouts. Is there a rationale behind this?
Thanks and keep up the solid work dude![/quote]
Hey man, thanks a lot for all of the kind words!
Umm to be completely honest, I have NEVER really counted calories, or weighed my food. In my opinion it is a waste of time for about 99% of the population. The only reason I say this is because, in my experience working with clients, they ones that were the most neurotic about counting calories were also the ones that were the most likely to splurge on an entire pizza or 25 beers for their cheat meal. They also donâ??t stick to counting calories for very long.
Most people can easily get down to single digit bodyfat simply by eating clean for a long enough time. But just like everything else in this field, people want the results yesterday and so starve themselves through calorie deficits too fast, and end up with smaller (just as fat) versions of themselves. They virtually take their current body comp and just kind of shrink.
So, in too many words, NO I definitely do not have macronutrient goals, or calorie boundaries. I eat as much clean food as I want, until I am not hungry anymore. This has always worked for me even when cutting 40lbs to make weight for fights. But I simply do not cheat on my diet when I am doing it.
As far as 5x5 is concerned, I love it! But only with full body routines and nothing but compound movements. And I have also had great success using them in Giant sets. If you take a look back in the log you will be able to get a feel for what I was doing with them.
Oh and I ramp up the weight each set simply because I believe in constant progression. I know a lot of people do not agree, but if a set at 300 lbs was easy for me, I do not see a point in doing 4 more sets at 300. I would manipulate the weight up or down to match how I felt that set. I have always seen great progress with this, I am not sure why more people donâ??t do it this way??
Anyway, thanks for checking out the log bro. And for asking questions
Take it easy bro
“There are two ways of meeting difficulties: You alter the difficulties or you alter yourself to meet them.”
-Phyllis Bottome
06.19.09
Training: (I guess)
I am stuck in an airport hotel in potato country…So this is what, I zm ashamed to admit, I did for my workout…
Giant sets
BW Pull-ups: 4 sets of 10
Standing Alt DB Curl: 4 sets of 10 each arm
Rope tri extensions: 4 sets of 10
Weighted cable abs: 4 sets of 10
Decline sit ups: 4 sets of 10
DB Lat raise: 4 sets of 10
Lame I know, but it was something…
Energy systems work:
20 Minutes interval run on the treadmill
Fuel:
-
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive. 2. Biotest BCAA’s. 1 Scoop L-Leucine, 1 Scoop Superfood, 1 fish oil, 1 Flameout, 1 HOT-ROX
-
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s
-
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s
-
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s
-
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s, Superfood
-
Salad with double grilled chicken, side salad, grilled vegetables, 12 oz grilled salmon…I was hungry…
*So I wish I could have done more but had no access to a real gym, but still ate clean…Tomorrow is my girl’s birthday so between coming home late and making her feel good, no training for me tomorrow…
-But I am almost done another rant, we will see if it make sit n here or not. This one is written to myself, but I’ll probably share it with everyone…
Hey Alpha - nice hotel workout!
I had an incredibly lame one this week as well - chest press, tricep pushdowns, ab work, burpees, skipping rope (goes with me everywhere). It can be mntally refreshing to do something very basic. It can also be extremely annoying.
Your eating is good - I am considering changing to something similar, maybe 50/50 meals/shakes. It must cost you a bomb though!
[quote]badmf wrote:
Hey Alpha - nice hotel workout!
I had an incredibly lame one this week as well - chest press, tricep pushdowns, ab work, burpees, skipping rope (goes with me everywhere). It can be mntally refreshing to do something very basic. It can also be extremely annoying.
Your eating is good - I am considering changing to something similar, maybe 50/50 meals/shakes. It must cost you a bomb though![/quote]
Yea man, as a general rule, hotel gyms blow…But it is what it is…
And I cannot speak for you because I am not sure how much supps cost to get over there but here really, for me at least, it is cheaper than eating whole foods… But believe me, I would much rather be chewing my food!
Just started reading your log, I really like your format. However, I’m posting because of a different question.]
I read that you broke your L5 vertabrae. I had a similar fracture little less than a year ago. I went to the chiropractor a couple weeks ago, because it flared up again. He advised me to cut out heavy deads and squats from my routines. I see that you’ve had some good success recovering from your fracture, and I was wonderign if you had any good tips. Thanks for any advice!
Hey bro,
Things are looking really good. I’m in Qatar for now, take care buddy.
Alpha;
Been through all your log tonight(im at work and its quite) and i must say that you really got me cranked up to train like crazy again.
Nice log,
Nice work,
I like the way you think and see weighlifting,
Your workout seems fun but brutal!
Keep the good work and if never you make a stop in yul airport , let me know!!
Alpha, thanks again for dropping in! From looking at the logs on this site, there are definitely alot of people far more impressive than me in my opinion. However, I will say that I’m probably the only guy who staggers out of my gym soaked in sweat at the end of a session. Either way man, YOU are the one setting the example…I’m sure that people with your level of strength and conditioning are a rare breed.