Alpha's Work

Training Training Logs
161

04.20.09

Meals:

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

  1. 1 Scoop ON 100% Whey, 1 Scoop Surge, 15 BCAA’s (Peri Workout)

  2. Scoop of ON 100%, 1 Scoop Metabolic Drive, 1Scoop Mt-Rex Super Greens. 2 Fish oil. 2 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. 1 Scoop L-Leucine, Strawberries

  5. 9 turkey Meatballs (Berardi’s Precision Nutrition recipe), 2 Fish oil tabs, Salad, 10oz Milk

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

162

“Out of every one hundred men,
ten shouldn?t even be there,
eighty are just targets,
nine are the real fighters, and we are lucky to have them,for they make the battle.
Ah, but the one, one is a warrior,
And he will bring the others back”

-Heraclitus

04.21.09

8x3 Giant Sets with as little rest as possible between Exercises and Sets–

Training: C

1a. Front Squats: 275/3, 315/3, 335/3, 365/3, 385/1, 365/3, 335/3, 335/3

1b. Semi-sup Weighted Pull-ups: 100/3, 115/3, 125/3, 125/3, 125/3, 125/3, 115/3, 115/3

1c. BB Push Press: 205/3, 225/3, 245/3, 265/3, 275/1, 255/2, 235/3, 235/3

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

Accessory Work: 3x7 Giant Sets

Cable Rear Delt: 40/6, 30/7, 30/7
Cable Lat raise: 40/7, 40/7, 40/7
Cable ext rotation: 25/7, 30/7, 25/7

Notes:

1a. Felt pretty good on these. 365 felt great-and the 385 set was good the first rep. The second rep-the weight got away from me and I dropped it.

1b. The bruise is still on my lat but no pain and weight was pretty good. But the weight there is just easy enough for me to get my 3 reps-barely-but I can’t go up weight yet. Can’t wait till I can so that i can have the 3 45s hanging from my waist

1c. MUCH better than i expected to do here. I am really hoping that this will help to get my military up some.

Energy Systems work: 15 minutes Interval running

Overall:

Was pretty good.

Im headed back to the middle eats tonight for a few days–so as normal no sleep pr solid food for a few days. I’m hoping to get some cardio in, but that is yet to be seen…

I am trying to get my front squat vids up on Youtube, but it is not working right now…I’ll keep trying…See you all in a few days…

Strength and Honor,

-b

163

Thank you Youtube for making me want to kill and eat everything I encounter for the rest of the day!!!

Alas, here are the Front squat vids from todays training:

365x3

and the big 385x1 then FAIL…I suck at life…

I’ll post more in a few days when i get home from a place a lot more full of sand and terrorists…Until then

164

Said it before and I’ll ay it again: You’re a fucking beast.

165

[quote]WhiteFlash wrote:
Said it before and I’ll ay it again: You’re a fucking beast.[/quote]

I really do appreciate that bro-I just got home…it is always nice to come back and see a positive comment…

I’m going to rest for a few hours then try and hit the gym, but we’ll see. i think the lack of sleep may have hurt my immune system and I may be catching something–I decide after a nap.

Thanks again bro

-b

166

call in sick Monday so we can be a three man team!!! I mean get well soon

167

YOU call in sick!!! it took 15 Hours to get home today…Aren’t you excited for Monday?!? ____________________________________________________________

“The great pleasure in life is doing what people say you cannot do.” -Walter Bagehot ___________________________________________________________

04.24.09–Training

5x3 Giant Sets with as little rest as possible between Exercises and Sets–The lower volume today was due to the lack of sleep for the past 4 days…

Training: D

1a. BB Stiff Leg Deads: 315/3, 365/3, 385/3, 405/3, 405/3

1b. BB Hang Cleans: 245/3, 275/3, 295/3, 315/2, 335/AN UGLY 1

1c. BB Incline Bench: 275/3, 315/3, 335/3, 365/3, 335/3

1d. Obliques: 8 sets of 6 reps

Accessory Work: 2x7 Giant Sets

Standing Calf raises: 315/7, 315/7
DB curls: 65s/7, 65s/5
BB Rev Curls: 70/7, 70/7
Tri Rope Ext: 100/7 ____________________________________________________________
Notes:

1a. Stayed a little light with these since they are kind of accessory work…and I actually wanted to feel it in my hams rather than my back

1b. Better than i expected (I haven’t done these in months!)…I am trying to post the vid of the 315 x2 and a FAIL so all of you can see how bad the flexibility in my shoulders are and how much i make OLY lifting look like a asinine cluster…Please make suggestions if You know what you are talking about with it ( I have NO IDEA what i am doing here)…I also videoed my 335 for an ugly 1 rep–but I am WAY to ashamed to put something that ugly up yet. I should hit it cleaner next week…

1c. Still pretty strong here…My “Chalk” Cam died right before my 365x3 set, but it went up pretty easily…I should have something in the 385x3 range next week on vid if all goes as planned…

Energy systems work: 15 minutes Interval Runs. ___________________________________________________________

Overall:

Not bad for a work out done with 6 total hours of sleep in 4-5 days…I leave for the Mid east again on Monday(I have to drag St.Clair’s lazy tail with me there too–well unless he calls in sick!) so i will be lifting for the next 3 days straight heavy. Lets hope for the best…

BTW only got in 1 Energy Systems session while in the mid east this trip…i am a useless pansy…

168

tell that homo to stop walking in front of the camera! can’t wait for Monday! just got back from Germany -8hrs- and wanted to kill everyone on the plane I can’t imagine another 7hrs

169

–Oh it sucks bro…but it is what it is

04.24.09

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 Fish oil. 1 Biotest BCAA’s. 1 Scoop L-Lucine

  2. Turkey and swiss on Wheat Sandwich, 1 BCAA

  3. 1 Scoop ON 100% Whey, 1 Scoop Surge, 15 BCAA’s (Peri Workout)

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

  5. Turkey and swiss on Wheat Sandwich, 1 BCAA

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

I need to stop mixing my protein shakes before theses long flights…They seem to start to go rancid after 12-15 hours. If I keep drinking them until that time I keep feeling like I am going to puke…I’ll need to come up with something new…

170

*Today is my 2 month mark for keeping this log…I am actually surprised I am still doing it…I need to take some more pics to show the progress

“Either you think–or else others have to think for you and take power from you, pervert and discipline your natural tastes, civilize and sterilize you.”

-F. Scott Fitzgerald

6x3 Giant Sets with as little rest as possible between Exercises and Sets–Lowered volume because of so many heavy days coming in a row–Just for CNS

Training: A

1a. Back Squats: 455/3, 475/3, 505/3, 525/1 and a FAIL, 495/3, 475/3

1b. Weighted Pull-Ups: 100/3, 110/3, 115/3, 115/3, 115/2, 110/3

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

1d. Weighted Abs: 8 sets of 6 reps

Accessory Work: 2x7 Giant Sets

DB Rear Delt: 45/7, 50/5
DB Lat Raise: 45/7, 50/6
External Rotations: 25/7, 25/7

Notes:

1a. Squats felt better this week than last. got 505 for an easy 3. My depth looks questionable in the vid but I think its the angle because It felt no different than any other time…

The the light-headedness must have gotten to my brain or my balls because I jumped to 525 and got a glorious 1 before getting pinned to the rack…Watch the vid and laugh at me if you wish…

1b. going up on weight here-we’ll see if I get a nasty bruise on my armpit/lat from these again…

1c. 245 for 2 is not too bad-my form may have been a little more sloppy than last week though…

Energy Systems work: 45 minute walk outside today – and a bar-b-q later this afternoon where I’ll be playing volleyball and running around like a genuine idiot–I guess that counts as NEPA?

Overall:

Decent workout-Squats are getting better though i am not where I want to be…But after the 525x1 the same guy who yelled at me for the chalk came up and said, “Nice lift” to me-and as you can see-there is chalk all over the weights and me in that vid…Just goes to show you that being big and strong won’t get you girls but it will grant you forgiveness from creepy Gym GM’s who don’t like guys using chalk–I’ll take what I can get i guess…

-Tomorrow heavy deads…we will see how my back holds up that will be my 3rd heavy day out of 4 in a row without much sleep and going into another no-sleep mideast trip…it is what it is…sigh

171

squats looked great - you went really deep on the 2nd rep of 525 with no momentum bounce probably why you didn’t get it

172

Thanks so much brotha…it didn’t feel that heavy it just wouldn’t move…you can see that I got a bad hit on it.–Text me if you wanna come to Gold’s early morn with me.

04.25.09

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. 8 Eggs, swiss Cheese, onions, strawberries, 2 fish oil caps

  2. 1 Scoop ON 100% Whey, 1 Scoop Surge, 15 BCAA’s (Peri Workout)

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

  4. Turkey and swiss on Wheat Sandwich, 1 BCAA, grapes

–Went to a cookout but did good-no drinking and lots of NEPA–

  1. 2 Cheeseburgers, fruit salad

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

*It is my plan to wake up early and hit the gym for heavy deads tomorrow morning–but right now I just want sleep…I’ll see how I feel when I wake up

173

I just read all of page 7, you are strong as hell man. Good job.

Where are you at in the middle east? Do you work for one of the agencies?

I’m in Afghanistan as a contractor.

174

I just watched your videos and those are amazing! Good job!

175

Free2Be: -We have the opportunity to be in a bunch of places all over the middle east…it all depends on where my agency sends me for that trip…But It gets pretty old fast with those long plane rides…I was actually thinking of quitting my current gig and going contractor for a little while a few months ago but then when Obama got the push i held back because I am not sure what he is going to be doing with that whole situation…

It’s great to have you checking out this log though…I just read your post of what your max lifts were before-Pretty awesome bro but I do understand the need to change-I am feeling it as we speak!

Oleena: Thanks so much for taking the time to check them out and follow the log some…You have some pretty impressive lifts yourself! When are you going to start getting some vids up?!?

Oh and I hope you laughed along with me on that 525 FAIL yesterday…I totally got pinned–it was entertaining if nothing else…

Thanks again to both of you–now its off to try and hit some heavy deads…My back is totally not ready for this…

176

[quote]Alpha wrote:
Free2Be: -We have the opportunity to be in a bunch of places all over the middle east…it all depends on where my agency sends me for that trip…But It gets pretty old fast with those long plane rides…I was actually thinking of quitting my current gig and going contractor for a little while a few months ago but then when Obama got the push i held back because I am not sure what he is going to be doing with that whole situation…

It’s great to have you checking out this log though…I just read your post of what your max lifts were before-Pretty awesome bro but I do understand the need to change-I am feeling it as we speak!

Oleena: Thanks so much for taking the time to check them out and follow the log some…You have some pretty impressive lifts yourself! When are you going to start getting some vids up?!?

Oh and I hope you laughed along with me on that 525 FAIL yesterday…I totally got pinned–it was entertaining if nothing else…

Thanks again to both of you–now its off to try and hit some heavy deads…My back is totally not ready for this… [/quote]

I spent two years fighting injuries and just re-training my body. Now I’m starting to add some weight. Thank GoD!

I don’t know that my lifts were awesome, but they were at least respectable.

I hear you on the plane ride, I do it every six months and wonder why I even bother. I’m usually on the Kuwait to D.C. and then home, but I’ll be going Dubai-D.C. home this time. We’ll see how it works out.

Dude your doing awesome. Looks like you are cutting, how long do you plan to do that?

177

You know-we may have been on the same flight together before…PM me next time you are coming or going and I’ll see if I am on the same flight…My longest on yet was DBX-IAD and it took 16:45 to get home! It was horrible. Tomorrow will be my 11th Middle east flight in 5 months straight…Sometimes it is NOT worth it!!

“Great spirits have always found violent opposition from mediocrities. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence.”

-Albert Einstein

04.26.09

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

Training: B

1a. Deads: 455/3, 495/3, 545/3, 565/It Didn’t even move…, 515/2

1b. BB Bent Rows: 245/3, 275/3, 295/3 Bad form, 275/3, 285/3

1c. BB Flat Bench: 365/3, 385/3, 405/3, 425/2, 405/3

1d. Obliques: 8 sets of 6 reps

Accessory Work: 2x7 Giant Sets

Behind back Shrugs: 2 sets
DB curls: 65s/7, 60s/7
BB Rev Curls: 70/7, 70/7

Notes:

1a. Not bad considering I barely broke this weigh (545) off the floor last week…in the vid it doesn’t look like it was that hard…but it felt like it was moving 1 inch per minute…and 565 didn’t even budge!!

1b. My form gets worse on heavier sets but it is not bad weight.

1c. Weight is moving up quick here, I hope next week I can get 445 for a few…I guess well see…

Energy Systems work: None–No time

Overall:

Fell pretty good considering it is the 3rd heavy day in a row…DL are still feeling heavy though…Had to cut it short today…I need to get to work!!

178

Cheeta: Thanks a lot for the complement–and yeah, doing that with my hands before I DL seems to help me thinking about keeping a negative arch in my lower back…I think I saw a vid of Eric Cressey do that before a PR --so i tried it and I liked it so it stuck…

Thanks for checking out the log and for the kind words

04.26.09

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. 1 Scoop ON 100% Whey, 1 Scoop Surge, 15 BCAA’s (Peri Workout)

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

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

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

  5. Burrito on Wheat tortilla, Steak, Black beans, salsa, onions, Lettuce, tomatoes…I LOVE burritos

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

*Went for a walk tonight when I got home from work–was about 40 minutes…We’ll see if I get to the gym tomorrow–I’ve got a lot to do before leaving for the middle east again…

179

I love burritos too! Maybe I missed something in your training log. Are you doing a version of the v-diet?

180

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

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…