Alpha's Work

Training Training Logs
81

03.20.09

Meals:

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

  2. Salad with grilled chicken

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

4.1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine , apple

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

  2. 1Scoop ON 100% Whey, 1 Scoop Surge 14 BCAA’s.

  3. Turkey sandwich on Wheat, 2 fish oil caps

82

03.21.09

Meals:

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

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

  3. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine , apple

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

  5. (Nephews Birthday Party) 3 Cheese burgers, 2 beers two crown and cokes.

83

“He told me that I might have to work twice as hard as the next guy to get the same results, but that was my reality–WHICH NOBODY CARES ABOUT. Nobody cares how hard it will be for you;they only care about the end result.”
-Date Tate in “Under the Bar”

03.22.09

Training:

4x8 Giant Sets with a little rest between exercises as possible.

1a. Sumo Deads: 335/8, 385/8, 415/8, 435/8

1b. BB Row (Pronated): 185/8, 205/8, 225/8, 225/8

1c. DB Incline bench: 120/8, 130/8, 130/8, 120/8

1d. DB Snatch (8 reps each arm): 70/8, 90/5, 80/8, 85/8

1e. Planks for 30 Seconds- x4

Aux lifts: 2x8 super sets

Hammer strength shrugs, 360, 360
Seated Calves, 180, 180

Energy Systems work: COMPLEXES
2 Sets of 95lbs and 105lbs

Overhead Squats
Back Squats
Good Mornings
Front Squats
Rows
Deads

Notes:

1a. Felt light Deads are definitely getting better.

1d. Almost lost my grip on the 90’s, next week it should be fine though.

84

03.22.09

Meals:

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

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

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

  4. 1Scoop ON 100% Whey, 1 Scoop Surge, 14 BCAA’s.

  5. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s, 1 Scoop Met-rx Super greens

  6. Chicken Stir fry. Peppers onions, broccoli, onions. -Orange,Mango

  7. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 Tbs Natty Peanut nutter, 2 Fish oil. 2.Biotest BCAA’s

85

In response to you post in my training log, I’m using 2 40lb bells for these training session. Like barbell complexes I like the ability to constantly vary sets/reps/rest times to keep things difficult.

Only problem is the more I get into kettlebells and complexes, the more I have to remind myself to run enough to at least maintain my speed.

Do you keep your running to once or twice per week? I know you hinted that you were in some sort of govt/law enforcement profession.

As far as supplements go, what are you using? I keep to fish oil, zma, creatine, bcaa and Surge (post weight training only)

86

bparis,

Man i totally underatand what you are saying about doing complexes and not wanting to run anymore. I like them SO much better than straight running but it is what it is.

-I will actually run as much as I am able to in reality-I just usually am limited as to how much time I can spend doing it. One of my goals is to get my running times better-I just like the complexes so much more.

-And supps…Pretty much everything I take is on my food log above but the list looks like this:

Metabolic Drive
Optimum Nutrition 100% whey
Biotest Superfood
Met-rx Supergreens
Biotest L-lucine
Biotest BCAA’s
HOT-ROX
Generic Fish oil
Multi vitamin

Thanks for following and sorry I didn’t respond over on your log…I’ve been so busy I’ve just been logging my stuff and getting back out of here

87

“The question isn’t who is going to let me; it’s who is going to stop me.”
–Ayn Rand

03.23.08

Training: 4x8 Giant sets w/ as little rest as possible between sets

1a. Front Squats: 245/8, 275/7, 265/8, 275/7

1b. Semi-Supp Pull-ups: 70/8, 80/8, 90/8, 90/8

1c. Standing Semi-Supp DB OHP: 75/8, 85/6, 80/7, 80/7

1d. BB Romanian Deads: 245/8, 275/8, 295/8, 275/8

1e. Cable wood choppers: 4 sets

Aux Work: 2x8 Giant sets
External rotations: 22.5/8, 25/8
DB Lat raise: 40/8, 45/6
Db Rear delt: 30/8, 30/8

Notes:

1a. Squats are my weak point, and front squats are even worse…but by the end of this program-these weights will just look stupid compared to where I will be.

1b. Felt strong

1c. All sets felt simple until rep 6-then it burned like the devil with syphilis and my muscles give. We’ll see what happens in the following weeks.

1d. These make my taint feel funny in the bottom of the movement…take that for what you will…

Energy Systems work:
17 Minutes on the treadmill-interval runs.

Overall:
I didn’t feel my best today-no real sleep last night-but not bad considering. going to do some foam rolling and stretching tonight and hit it hard again tomorrow.

-wind is already getting better from the first time I changed this up-I think my weights will soar in the following weeks and hopefully the change will put some new mass on me.

-Still dropping body fat and my weight was at 221 today at the gym…Like how I am looking but loosing weight is always hard on the ego…

88

[quote]Alpha wrote:
03.21.09

  1. (Nephews Birthday Party) 3 Cheese burgers, 2 beers two crown and cokes.

[/quote]

Oh no you di’int! You going to buy Chad Waterbizzles new book? I was thinking of looking for it at the bookstores in Frederick but I know they won’t have it - stupid rednecks!

89

[quote]stclair20 wrote:
Alpha wrote:
03.21.09

  1. (Nephews Birthday Party) 3 Cheese burgers, 2 beers two crown and cokes.

Oh no you di’int! You going to buy Chad Waterbizzles new book? I was thinking of looking for it at the bookstores in Frederick but I know they won’t have it - stupid rednecks!
[/quote]

Yeah I was thinking about it-but I think i am going to buy Jim Wendler’s 5/3/1 Book-(I just hate ebooks)-Because that is the next program I think i am going to do…You start a log yet?

BTW by it off of Amazon-it is $12 there

90

no log yet - too lazy and embarrassed. you ever read any of Jason Ferruggia’s shit? Waterbury’s site had a link to his site so I’ve been reading some of it. wtf is 5/3/1?

91

Check out Jim Wendler’s stuff at Elitefts.com

92

thank you - what time you lifting tomorrow?

93

probably 0600 or 0700-wanna come?

03.23.09

Meals:

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

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

  3. 1Scoop ON 100% Whey, 1 Scoop Surge, 14 BCAA’s.

  4. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine, big salad

  5. Turkey sandwich, 2 Fish oil. 2.Biotest BCAA’s,

  6. Big salad with 15oz steak, 2 fish oil caps

-randomly fell asleep at 8 p.m - back up now at 0130…wtf? let’s here it for insomnia

94

who the fuck wakes up at 6 or 7? pass

95

Don’t yah love it, to a point where you don’t give a crap about what’s going on around you. You already know what to expect and there are some good sides of it. The best side is the training you endure everyday of your life. GOD I LOVE IT, and I want to express the joy for the lifestyle.

I think, I would give up everything, just for one more great workout. When it comes down to it and everything turns into shit. What do you have, what? The gym and you. I see these small motherfuckers barely training around me and it gives me the enthusiasm to train harder.

God I love all the weak mother fuckers and people that don’t train seriously. They make my world better because I feed off of them because there fucking pathetic.

-some dude posted this on getbig.com - made me smile a little bit

96

“Whenever you find yourself on the side of the majority, it’s time to pause and reflect.”

-Mark Twain

03.24.09

Training: 4x8 Giant sets-little rest as possible between exercises

1a. BB Step-ups (8 Each leg): 185/8, 225/8, 225/8, 225/8

1b. T-Bar Rows: 180/8, 205/6, 190/8, 190/8

1c. Flat BB Bench: 315/8, 335/8, 315/7, 295/8

1d. BB Clean & Press: 155/8, 175/7, 165/8, 165/8

1e. Dragon Flags: 4 sets of 6

Aux Work: 3x8 Supersets
BB Shrugs: 405/8, 495/8, 545/8
Standing Calf raises: 315/8, 315/8, 315/8

Notes:
1a. 16 reps with a bar on your back makes you breath hard…who would have guessed.

1c. First time doing Flat BB in a long time-weight will get MUCH better here as the program continues.

1d. Dear God…Easy weight, but this smoked the hell out of me!

Energy systems work:
None-We are doing fight-outs at work for training tomorrow so i wanted fresher legs for that…I’m betting Stclair20 pukes…

Overall:

I’m really looking forward to getting further into this program so that I do not have to use little pink weights like I am now-8 reps is a hell of a lot for me though-hope my body adapts faster than it showed this first week…

97

if i have to go against you just remember who drove you to the office you sumbitch

98

03.24.09

Meals:

  1. 2 Omega-3 eggs, 1.5 cup egg whites, 2 fish oil, 2 BCAA’s, orange

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

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

  4. 1Scoop ON 100% Whey, 1 Scoop Surge, 14 BCAA’s. 1 Scoop L-Leucine

  5. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 Scoop Met-rx Super greens, 2 Fish oil. 2.Biotest BCAA’s. 1

  6. Turkey sausage, peppers, mushrooms, onion, spinach. ground beef 2 fish oil caps

  7. Turkey sausage, peppers, mushrooms, onion, spinach. ground beef, 2 fish oil caps— again plus an apple and an orange

99

03.25.09

Training:

Worked as an instructor for fight outs at work today-definitely counted as energy systems work. I was drenched when done and ran around with one of those dumb redman suits on getting beat up on for an hr and a half or so…

i guess it counts as something.

I’m staying in the Marriott attached to the PHL Airport again tomorrow-so my workout there will be bad-but I am going to try and incorporate my new EFTS Blast straps in it. I’ll post it tomorrow or the next day (whenever I get back to a computer)

100

03.25.09

Meals:

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

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

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

  1. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 Scoop Met-rx Super greens, 2 Fish oil. 2.Biotest BCAA’s. 1

  2. 15oz Salmon, Spinach, Broccoli