Alpha's Work

Training Training Logs
101

Thank you very much for this log. Very informative. I might give the light V-Diet a try myself. I think one can achieve the same eating solids (talking out of my ass here). I haven’t tried the V-Diet yet.

To your dis-ease you were talking about earlier: DETOX your liver, kidneys and colon. Not necessary in this order. Go to a specialist, maybe a Naturopath. Good read is “Eating Alive” by Dr. Jonn Matsen N.D. Our bodies have become VERY toxic these days. Everything is polluted ; the air we breath, the water we drink, the food …

My favorite is coffee enema, it gets me going in the morning ;))

Anyway good luck to you and keep logging.

Lucie

102

[quote]JuicyLucy wrote:
Thank you very much for this log. Very informative. I might give the light V-Diet a try myself. I think one can achieve the same eating solids (talking out of my ass here). I haven’t tried the V-Diet yet.

To your dis-ease you were talking about earlier: DETOX your liver, kidneys and colon. Not necessary in this order. Go to a specialist, maybe a Naturopath. Good read is “Eating Alive” by Dr. Jonn Matsen N.D. Our bodies have become VERY toxic these days. Everything is polluted ; the air we breath, the water we drink, the food …

My favorite is coffee enema, it gets me going in the morning ;))

Anyway good luck to you and keep logging.

Lucie

Thanks for the complements on the log Lucie, but i am afraid of an enema! Most of my problems are coming from a 3 mm brain tumor I have anyway, and I am not sure detoxing can help much. but anything is worth a try i guess…Thanks for checking into my log though! please keep giving info as you see fit

[/quote]

103

03.26.09

Training from Marriott gym in PHL airport…

Blast straps kicked my ass!!!

I did 6 circuits of 8 reps of theses exercises and it seriously kicked my ass and made me sore as hell!

ALL WITH BLAST STRAPS

Pull Ups x8
Dips x8
Push ups w/ feet on bench x8
Face Pulls x8
Ab Layouts x8
Inverted rows x8
run 400 Meters

Did that 6 times and it KILLED me! I really loved the blast straps and will continue to use them on my following overnights!

Then Ran 20 mins on treadmill on random level 6. at 7 mph

GREAT workout for a hotel gym

104

03.27.09

Shit…

My training today was helping my friend move into his new place for 5 hours and he paid us in beer which I drank 8 of…kept with protein shakes though…Shitty day and I have to wake up at 0245 for work and be at the airport at 0415…kill me now…

Stopping by the gym on my way home tomorrow-I’ll post my attempt to get back on track tomorrow night if all goes as planned…

105

[quote]Alpha wrote:
03.26.09

Training from Marriott gym in PHL airport…

Blast straps kicked my ass!!!

I did 6 circuits of 8 reps of theses exercises and it seriously kicked my ass and made me sore as hell!

ALL WITH BLAST STRAPS

Pull Ups x8
Dips x8
Push ups w/ feet on bench x8
Face Pulls x8
Ab Layouts x8
Inverted rows x8
run 400 Meters

Did that 6 times and it KILLED me! I really loved the blast straps and will continue to use them on my following overnights!

Then Ran 20 mins on treadmill on random level 6. at 7 mph

GREAT workout for a hotel gym
[/quote]

I’m steeling one your complexes. May I? Where do you run and how long does it take you? 400m I mean.

106

[quote]JuicyLucy wrote:
Alpha wrote:
03.26.09

Training from Marriott gym in PHL airport…

Blast straps kicked my ass!!!

I did 6 circuits of 8 reps of theses exercises and it seriously kicked my ass and made me sore as hell!

ALL WITH BLAST STRAPS

Pull Ups x8
Dips x8
Push ups w/ feet on bench x8
Face Pulls x8
Ab Layouts x8
Inverted rows x8
run 400 Meters

Sure-I stole most of mine from a Dan John article that was posted like a month ago.

my first run usually is around 1 min 10-20 secs. but the more sets of complexes I do-the times get progressively slower.

I do mine on the treadmill

107

“The most absurd and reckless aspirations have sometimes led to extraordinary success.”

-Vauvenargues

03.29.09

Training:

4x8 Giant sets with as little rest as possible between sets-

1a. Back Squats: 385/8, 405/8, 425/8, 445/8

1b. Wide Grip Weighted Pulls: 65/8, 75/7, 70/7, 70/6

1c. BB Push Press: 195/8, 215/8, 215/7, 195/6

1d. DB Stiff leg Deads: 130’s/8, 130’s/8, 130’s/8, 130’s/8

1e. Windshield wipers: 4 Sets of 6 each side

Aux Work: 2x8 giant sets

External Rotation: 22.5/8, 25/6
DB Lat Raise: 45/7, 40/7
DB Rear delt: 30/8, 35/6

Notes:
1a. I HATE squatting it makes me feel like puking EVERY time I do it…Squatted in wresting shoes for the first time ever today…really liked it more

1b. Weight is going up, but 8 reps is still a lot for me. 1st 5 fly up then the reps slow down considerably

1c. Getting better with these. Watched a youtube vid of Rippetoe coaching on these and it was helpful. but my delts were fried by that last set

Energy Systems work:

15 min of interval runs of the treadmill

Overall:

this is a hard ass workout…felt like I was going to puke almost the whole time…But I’m getting stronger though-the body will adjust more and more as the week go on.

108

03.29.09

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

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

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

  5. Had to eat dinner with family (it was bad) Lamb, Carrots, rice, pie (My Grandmother get offended if she offers you something and you don’t eat it.) Grandmother’s are always out to sabotage my body comp…

109

“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.”

-Epictetus

03.30.09

Training:

Just a slow 3.5 mile run today. Was at the doc’s for most of the day for testing…

110

03.29.09

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

At Doc’s for 4 hours…

  1. Sushi-man i love sushi

  2. Turkey and swiss sandwich on wheat, 2 fish oil caps

  3. Stir Fry- Chicken, peppers, onions, broccoli, 2 fish oils caps

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

111

Mate, I rarely post anymore but this is one motivating log.

Sounds like your line of work throws up a few challenges to maintaining consistency in both training and eating - but you just seem to get the job done. And that’s not even mentioning your health issues. Needless to say, great work.

Best wishes with your health and your training - and hope you keep this thread going.

Rob

112

[quote]justrob wrote:
Mate, I rarely post anymore but this is one motivating log.

Sounds like your line of work throws up a few challenges to maintaining consistency in both training and eating - but you just seem to get the job done. And that’s not even mentioning your health issues. Needless to say, great work.

Best wishes with your health and your training - and hope you keep this thread going.

Rob [/quote]

Thanks so much for the kind words bro-to motivate other people is one of the only reasons I am even keeping this thing…

Means a lot-thanks

113

“Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price.”

-Vince Lombardi

03.31.09

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

1a. Sumo Deads: 385/8, 415/8, 435/8, 455/8

1b. Bent BB Rows: 225/8, 225/8, 235/8, 235/8

1c. DB Inc: 130s/8, 130s/8, 140s/8, 130/8

1d. DB Snatch: 80s/8, 85s/8, 90/8, 80s/8

1e. Hanging Knees to elbows: 4 Sets of 6

Notes:

1a. Last set felt heavy, and almost fell backward on lockout on 3rd set…but overall good.

1d. These make me suck wind so badly it is insane. Recovery time from theses is taking a while.

Aux work:3x8 Super sets

b1. BB Shrugs: 495/8, 545/8, 565/6

b2. Seated Calves: 180/8, 180/8, 180/8

Energy Systems work: COMPLEXES
3 sets of 6 each exercise

95lbs, 115lbs, 125lbs

Bent row
Hang cleans
Front Squats
Military Press
Back Squat
Good mornings
Run 400m as fast as possible

Overall:

It was a pretty good day of training. Is was a little slow because StClair20 came to my gym and we talked a little but we both worked our asses off and it was nice to have someone who is not a pansy in there with me. He even did the complexes with me…Great job bro-

I head to the middle east tonight and will not be home until Friday so i will post more then…

But from now until then- all of my meals will be liquid and i will probably have slept a total of 6 hours between now and Friday midday. I will hopefully get some training in while there and if I do I’ll post it here when I get home.

Strength & Honor

-b

114

my lungs hurt!

115

" Humans are not physically normal in the absence of hard physical effort. Exercise is not a thing we do to fix a problem-it is a thing we must do anyway, a thing without which our physiology was-and still is-adapted, the conditions under which we are physically normal. In other words, exercise is a substitute cave-man activity, the thing we need to make our bodies, and in fact our minds, normal in the 21st century. And merely normal, for most worthwhile humans, is not good enough."

-Mark Rippetoe in “Starting Strength”

04.01 or 02 ??? 09

No sleep training from the middle east.

it was a really nice hotel but the free weight section blew and I did not have my blast straps with me-I did what i could…it was lame but it was something…

3x8 Giant sets

1a. Smith Machine (I fucking HATE the smith machine!) Single Leg squats (8 each leg): 65/8, 75/8, 85/8

1b. Lat Pull: 190/8, 200/8, 210/8

1c. Standing Semi-Sup DB Military press: 70/8, 80/8, 80/8

1d. DB Romanian Deads: 110/8, 110/8, 110/8

Notes:

I am ashamed to have even done such a workout…I have disgraced the USA and deserve to die…smith machine and lat pulls…its like I don’t even know who I am anymore…I am going to go into a power rack and cry into my chalk now…

Energy Systems work:

Ran 20 minutes on the treadmill but had no idea how fast or how far because i am a dumb American who couldn’t convert anything in his head besides kg-lbs…

Overall:

I did what i could without sleep and made the best of a bad situation…I just got home, haven’t slept much at all but am headed to the gym now for Front squats and more fun…if i don’t go now, I wont go at all…its like 2-a-days but on 2 different continents and zero sleep…Fuck my life…

I’ll post it later after I get back home from the gym and take a shower and a nap.

116

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”

-Mark Twain

04.03.09

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

1a. Front Squats: 265/8, 265/8, 265/8, 265/8

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

1c. Standing Semi-Supp DB OHP: 75/8, 75/8, 70/8, 70/8

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:

I took it easy just because of the lack of sleep. I would have posted this yesterday but after a shower i crashed. the workout was challenging but not because of the weights, just because of exhaustion. I’ll hit this one harder next week.

Energy Systems work: NONE

117

04.04.09

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. 1 scoop Optimum Nutrition 100% Whey, 1 Scoop Surge Recovery. 16 BCAA’s (Peri workout)

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

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

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

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

118

04.05.09

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. Sushi…it will be the end of me!

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

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

119

Hey man! This log is terrific, and you’re one strong ass mofo… question though, are you looking to compete in anything in the future? or is all the training just a matter of personal advancement?

120

[quote]FutureGL wrote:
Hey man! This log is terrific, and you’re one strong ass mofo… question though, are you looking to compete in anything in the future? or is all the training just a matter of personal advancement?[/quote]

Thanks for the complements bro, I really do appreciate it. As far as competition goes I would normally be training for the sole purpose of MMA fighting-everything else would come if a far second, but with my recent medical issues-Fighting is out of my vision for a while…

I would never do a body building comp-not because I don’t respect those people and the work they put in, but it is just not my style…and I don’t think my pale Scottish ass in a speedo is very appealing…

I would consider doing a PL meet but Don’t know that I am willing to give up my cardiovascular health to put on the mass needed and I like seeing my abs…

Strong man is pretty sick-If there was something coming up semi-locally in a few months I would train hard for that and compete Probably but I haven’t been able to find anything…

Right now I guess I am just pushing myself to prove to myself and others, that what some would believe is not possible in the training world is actually BS and we are all much more capable than we believe…(Check out my Rant#1 on the 2nd or 3rd page of this log) -But if something that interests me comes up I would consider competing-

so if you have any suggestions thorw them out there and I may take you up on them.

Thanks a lot for following the log bro, I really does mean a lot.

Strength & Honor

-b