alphaGeek's training log [Archive]

alphaGeek

02-11-2008, 06:03 PM

Just started back in the gym after a six-month, umm.... vacation. I started on the 15th of Jan (wrote my w/o's down) and as I have time I'll transcribe them.

Goal: 280@12% BF (or so...) at 6'4". I'm currently ~294 @ 24% or so BF.

General pattern:
5 sets (except for Saturday's, I do 6 because I'm not in a hurry to get back to work.)
set 1-2: 12 reps
set 2-4: 10 reps (goal)
set 5 (or 6): 6 reps (goal)

Here's today's w/o:

Concentration DB Curl (each arm)
Set x Weight x Reps
1 x 25 x 12
2 x 25 x 12
3 x 30 x 7
4 x 30 x 5
5 x 35 x 4

Skull Crusher
Set x Weight x Reps
1 x 55 x 12
2 x 55 x 12
3 x 85 x 8
4 x 85 x 8
5 x 105 x 4

Front Raise (each arm)
Set x Weight x Reps
1 x 15 x 12
2 x 15 x 12
3 x 20 x 8
4 x 20 x 8
5 x 25 x 4

Standing DB Curl (each arm)
Set x Weight x Reps
1 x 25 x 12
2 x 25 x 12
3 x 30 x 8
4 x 30 x 8
5 x 35 x 5

Triceps Pushdown
Set x Weight x Reps
1 x 120 x 12
2 x 120 x 12
3 x 150 x 8
4 x 150 x 8
5 x 190 x 4

Side Raise (each arm)
Set x Weight x Reps
1 x 15 x 12
2 x 15 x 12
3 x 20 x 6
4 x 20 x 6
5 x 25 x 4

Have a bunch of pain in my elbows but as I progress it gets less & less... I can increase the weight on my biceps but the ol' connectors hurt a bit more... so I keep the weights low until they are ready for the increase.

I frigging hate cardio but it is a necessary evil ;) ... for now I work out muscles only ... but do realize I'll need to do cardio at some point. (4 miles/day for 4 years in the Army & I really came to hate cardio...)

α

alphaGeek

02-12-2008, 02:06 PM

So... I've started to compile my workouts. Let's start with the Jan 15th:

Leg Press
Set x Weight x Reps
1 x 360 x 12
2 x 360 x 12
3 x 450 x 10
4 x 450 x 10
5 x 540 x 8

Calf Press
Set x Weight x Reps
1 x 540 x 12
2 x 540 x 12
3 x 630 x 10
4 x 630 x 10
5 x 720 x 8

Calf Raises
Set x Weight x Reps
1 x 90 x 12
2 x 90 x 12
3 x 180 x 10
4 x 180 x 10
5 x 230 x 8

Leg Kickback (evil glute/quad machine thing)
Set x Weight x Reps
1 x 110 x 12
2 x 110 x 12
3 x 130 x 10
4 x 130 x 10
5 x 150 x 8

Hamstring Curl
Set x Weight x Reps
1 x 135 x 12
2 x 135 x 12
3 x 165 x 8
4 x 165 x 10
5 x 180 x 8

and yes... I DO keep them logged in Excel =)

--Joe

alphaGeek

02-12-2008, 02:11 PM

Front Raise (db per arm)
Set x Weight x Reps
1 x 10 x 12
2 x 10 x 12
3 x 15 x 10
4 x 15 x 10
5 x 20 x 8

Skull Crusher
Set x Weight x Reps
1 x 35 x 12
2 x 35 x 12
3 x 65 x 10
4 x 65 x 10
5 x 80 x 8

Standing Bicep Curl (db per arm)
Set x Weight x Reps
1 x 20 x 12
2 x 20 x 12
3 x 25 x 10
4 x 25 x 10
5 x 30 x 8

Side Raise (db per arm)
Set x Weight x Reps
1 x 10 x 12
2 x 10 x 12
3 x 15 x 10
4 x 15 x 10
5 x 20 x 8

Tricep Pushdown
Set x Weight x Reps
1 x 90 x 12
2 x 90 x 12
3 x 110 x 10
4 x 110 x 10
5 x 140 x 8

alphaGeek

02-12-2008, 02:16 PM

DB Bench (per arm)
Set x Weight x Reps
1 x 40 x 12
2 x 40 x 12
3 x 60 x 10
4 x 60 x 10
5 x 70 x 8

Iso Bench (machine -- flat)
Set x Weight x Reps
1 x 90 x 12
2 x 90 x 12
3 x 180 x 10
4 x 180 x 10
5 x 230 x 8

AB Machine Curl (evil torture device)
Set x Weight x Reps
1 x 40 x 8
2 x 40 x 8
3 x 40 x 8
4 x 40 x 6
5 x 40 x 6

Hammer Row (kick-ass machine)
Set x Weight x Reps
1 x 90 x 12
2 x 90 x 12
3 x 180 x 10
4 x 180 x 10
5 x 270 x 8
6 x 270 x 6

Leg Raises
Set x Reps
1 x 12
2 x 12
3 x 12
4 x 9
5 x 8

alphaGeek

02-12-2008, 02:21 PM

Calf Raise
Set x Weight x Reps
1 x 90 x 12
2 x 90 x 12
3 x 180 x 10
4 x 180 x 10
5 x 230 x 8
6 x 230 x 8

Seated Hamstring Curl
Set x Weight x Reps
1 x 135 x 12
2 x 135 x 12
3 x 165 x 10
4 x 165 x 10
5 x 195 x 6
6 x 195 x 8

Glute Kickback (most evil device)
Set x Weight x Reps
1 x 110 x 12
2 x 110 x 12
3 x 150 x 10
4 x 150 x 10
5 x 170 x 8
6 x 170 x 8

Leg Press
Set x Weight x Reps
1 x 360 x 12
2 x 360 x 12
3 x 540 x 10
4 x 540 x 10
5 x 630 x 8
6 x 630 x 8

Calf Press
Set x Weight x Reps
1 x 540 x 12
2 x 540 x 12
3 x 630 x 10
4 x 630 x 10
5 x 720 x 8
6 x 720 x 8

alphaGeek

02-12-2008, 02:26 PM

Was starting to feel sick so I cut the workout short today...

HS Back Row
Set x Weight x Reps
1 x 90 x 12
2 x 90 x 12
3 x 180 x 10
4 x 180 x 10
5 x 270 x 8
6 x 270 x 8

DB Bench Press
Set x Weight x Reps
1 x 50 x 12
2 x 50 x 12
3 x 70 x 8
4 x 70 x 8
5 x 80 x 6
6 x 80 x 6

Iso Shoulder Press
Set x Weight x Reps
1 x 90 x 8
2 x 90 x 8
3 x 90 x 8
4 x 90 x 8

Iso Wide Bench
Set x Weight x Reps
1 x 90 x 12
2 x 90 x 12
3 x 180 x 8
4 x 180 x 8
5 x 230 x 5
6 x 230 x 4

Big Sky Guy

02-12-2008, 06:47 PM

Keep throwing up those workouts Joe!

alphaGeek

02-13-2008, 02:50 PM

Iso Row
Set x Weight x Reps
1 x 90 x 12
2 x 90 x 12
3 x 180 x 8
4 x 180 x 8
5 x 270 x 6
6 x 320x 4

DB Bench (Each Arm)
Set x Weight x Reps
1 x 60 x 12
2 x 60 x 12
3 x 80 x 8
4 x 80 x 8
5 x 100 x 4
6 x 100 x 4

Iso Flat Bench (The 200#'s from the DB Bench drained me so I had to cut this a bit short)
Set x Weight x Reps
1 x 90 x 12
2 x 90 x 12
3 x 180 x 6
4 x 180 x 6

Iso Low Row
Set x Weight x Reps
1 x 90 x 12
2 x 90 x 12
3 x 140 x 8
4 x 140 x 8
5 x 180 x 6
6 x 180 x 6
(Time to go up)

Plugging along... That 4:30am wake-up is tough on workout days...

Mrs Croft

02-13-2008, 03:09 PM

great to see you have started up a log :coolred: how about getting the other half to do the same :cool:

trivial

02-13-2008, 04:23 PM

great to see you have started up a log :coolred: how about getting the other half to do the same :cool:

I will, lol...as soon as I get back from the arnold ;)

IliekFude

02-13-2008, 06:13 PM

damn man you are a curlin machine, lotta volume there. maybe back off on all the curls for a bit till the elbows heal up.
keep bangin.

Bmoore535

02-15-2008, 05:53 PM

Good numbers brother

Dragon Wolf

02-15-2008, 06:13 PM

alphaGeek

02-16-2008, 10:04 AM

Feeling like crap... Had Chinese on the 14th and it took me until today to recover =)

Did a whole-body W/O to get back up to speed. I'm going to change up what I'm doing now that I'm a month into things. I'll determine my new strategy tonight or tomorow. Though I don't want to I'll post starting % BF, current weight & size info.

Shoutout to Trivial (wife): She did 3 sets of 225# squats today!!! (Lucky ME!)

DB Bench (each arm)
set x weight x reps
1 x 60 x 12
2 x 80 x 10
3 x 90 x 8
4 x 100 x 5

DB Curl (each arm)
1 x 25 x 12
2 x 25 x 10
3 x 30 x 8
4 x 35 x 6

Skull Crusher
1 x 55 x 12
2 x 85 x 10
3 x 85 x 8
4 x 115 x 2

Front Raise (each arm)
1 x 15 x 12
2 x 20 x 10
3 x 20 x 8
4 x 25 x 6

Iso Row
1 x 90 x 12
2 x 180 x 10
3 x 230 x 8
4 x 320 x 4 (crappy finish w/form on #'s 3 & 4)

Leg Press (MY FAVORITE!!!)
1 x 450 x 12
2 x 540 x 10
3 x 630 x 8
4 x 720 x 6
I could have probably gone to over 1,000 lbs today but the machine was almost @ max... goes to 810 but I had to move... was running out of time!)

Seated Calf Raise
1 x 90 x 12
2 x 180 x 10
3 x 180 x 8
4 x 270 x 6

Seated Hamstring Curl
1 x 180 x 12
2 x 210 x 8
3 x 225 x 4

(ATP stores ran out & had to end the workout) ;)

alphaGeek

02-17-2008, 03:01 PM

Meh... maybe I won't change things up a bit. Triv & I decided to go to the beach today & play hookie... we got nothing done and am only just now getting the bare-bones laundry done for the week.

Ah well... the best laid plans & all...

--AG

trivial

02-17-2008, 03:02 PM

Big Sky Guy

02-18-2008, 08:13 AM

Bmoore535

02-18-2008, 03:20 PM

Good Numbers Kid

alphaGeek

02-19-2008, 07:07 AM

That flu that is going around is tough... slept 12 hours. I'm going to put training on suspend until I feel better.

alphaGeek

02-24-2008, 03:16 PM

OK, I'm at least on the healing side of whatever is going around. I got me some sulfa antibiotics and am on day 2... and starting to feel better. I'm going to get up & hit the gym tomorrow at the same bat time, same bat channel.

-aG

alphaGeek

02-25-2008, 05:48 AM

Wow, 4:30 is a brutal time to get up... takes forever to get back into the habit & only a week to get out.

Flat Bench
Wt x Reps
95 x 10
185 x 8
225 x 6
275 x 1

Wide Bench
Wt x Reps
95 x 10
185 x 8
130 x 6
275 x 4

Decline Bench
Wt x Reps
185 x 10
275 x 5

DB Bench (each arm)
Wt x Rep
80 x 8
100 x 3

Hammer Row
Wt x Rep
180 x 10
270 x 8
320 x 4
360 x 3

Hammer Hi-Row
Wt x Rep
90 x 10
180 x 8
270 x 4

Lat Pulldown
Wt x Rep
120 x 10
150 x 8
190 x 6
210 x 3

Grueling to say the least. In at 5:30 and out by 6:20... about 30-45 sec's between sets.

*Bunny*

02-25-2008, 06:40 AM

I have alot of reading to do.

Just sayin' HI! :)

alphaGeek

02-25-2008, 08:18 AM

I have alot of reading to do.

Just sayin' HI! :)

'lo... Trivial has so many good things to say 'bout you. I read your "testimony" and WOW what a tribute!!! (My mom is the only woman in North America -- I think -- who has "survived" stage IV small cell carcenoma of the lungs.)

Thanks for dropping by,

:hi5:

-aG

*Bunny*

02-25-2008, 09:11 AM

'lo... Trivial has so many good things to say 'bout you. I read your "testimony" and WOW what a tribute!!! (My mom is the only woman in North America -- I think -- who has "survived" stage IV small cell carcenoma of the lungs.)

Thanks for dropping by,

:hi5:

-aG
copy & paste? lol

I tell people of your moms feat. :rose: give the 6 ft red head a big hug for me

alphaGeek

02-25-2008, 01:43 PM

copy & paste? lol

I tell people of your moms feat. :rose: give the 6 ft red head a big hug for me

What if I blame it on being sick for almost 2 weeks???

;)

And yes... I just got home & gave the red head a big-ol' hug for ya...

-aG

alphaGeek

02-26-2008, 04:33 AM

I learned something today... Don't burn out quads if you want to calf-press on the leg press machine. I have never encountered that before as I have pretty strong legs... but in taking things to a new level I could not press the 810 again so I could calf-press...

Leg Press
540 x 10
630 x 8
720 x 6
810 x 4

Calf Raise
90 x 10
180 x 8
270 x 6
320 x 4

Hamstring Curl
180 x 10
210 x 8
225 x 6
240 x 3

Kickback Machine
150 x 10
170 x 8
190 x 6
205 x 4

Leg Extension
225 x 10
240 x 8
255 x 6
267.5 x 4

In at 5:35 and out at 6:22. 45-75 seconds between sets.

OK, I need some feedback on my leg workout. I have a whole bunch of "dumb-ass" strength in my legs... I'm genetically gifted there. I also have a lower back that gives me fits when I squat or dead (so I leg press with the support.) Any ideas on the leg workout???

-aG

C. Smith

02-26-2008, 05:34 AM

I also have a lower back that gives me fits when I squat or dead (so I leg press with the support.) Any ideas on the leg workout???

Does it bother you with all squats, or just back squats? (ie: have you done fronts, zerchers, overheads, etc...?)

alphaGeek

02-26-2008, 05:47 AM

Does it bother you with all squats, or just back squats? (ie: have you done fronts, zerchers, overheads, etc...?)

It has been 3 years since I did any type of sqat. As I approached parallel my erectors would begin hurting & spasm the next few days (the not-good pain.)

I'll revisit the squat this Saturday and see how my back has held up (Triv can spot me.:surprised:) I had forgotten the front squat -- and I was unaware of the zercher. how does the weight align on the back? Looks like it might use the abs to transfer the weight to the lower body... making it less painful on my lower back.

C. Smith

02-26-2008, 06:09 AM

I haven't back squatted since 1997 due to L4-L5-S1 issues. I have zerchered or fronted with no back issues. Here are a couple of my vids...

YouTube - Front Squat 530x1 - Craig Smith (http://www.youtube.com/watch?v=i7bACEfSC_k)

YouTube - Zercher Squat 605x1 - Craig Smith (http://www.youtube.com/watch?v=61zfbhiuwXI)

trivial

02-26-2008, 06:44 AM

give the 6 ft red head a big hug for me

He did too! Lol, came in the kitchen, swooped me up in his arms and my back went SNAP, CRACKLE, POP!

Lol, it was fun.

*Bunny*

02-26-2008, 07:10 AM

He did too! Lol, came in the kitchen, swooped me up in his arms and my back went SNAP, CRACKLE, POP!

Lol, it was fun.
LOL Lucky! I need to be CRACKED! Emailed ya ;)

Big Sky Guy

02-26-2008, 07:38 AM

Joe- try the front squat...much more about core/abs than erectors.

Zerchers are much the same.

Sarge

02-29-2008, 01:34 PM

whoa, as i read down your DB bench workouts kept adding 10lb (20 total) to the DB's... I was wondering how high you were going lol

Great work!

alphaGeek

05-06-2008, 09:01 PM

Well... many things going on w/work and all and some things have to give. My workouts didn't but the posts did.

Here are my most recent workouts:

Chest & Back Workout:

Hammer Incline Press: 90x1, 180x8, 270x6, 360x3
Superset the press with pushups, 10, 10, 7 & 6 respectively

Cable Row: 100x10, 130x8, 170x6, 230x4

Hammer Wide Press: 90x10, 180x8, 270x6, 360x3
Superset the press with pushups, 8,8,5 & 0 respectively

Hammer Row Machine: 180x10, 270x8, 360x5x2, 410x3

The supersets were Triv's trainers idea (for her) and I adopted. Short break between sets (45-60 seconds.) Kicked my butt! I can really feel it in my chest!

Biceps, Triceps & Shoulder workout:

Cable Biceps Curl (single arm): 40x10, 60x8, 80x6, 90x4 & 90x3
Triceps Pushdown: 100x10, 160x8, 190x6, 240x3 & 240x4
Side Raise: 10x10, 15x8, 20x6, 25x6
Cable Biceps Curl (both arms): 60x10, 90x8, 120x6, 130x4
Skull Crusher: 65x10, 85x8, 105x6, 115x2
Front Raise: 10x10, 15x8, 20x6, 30x4

Leg Workout:
Leg Extensions: 165x10, 210x8, 255x6, 255x6
Seated Calf Raise: 90x10, 180x8, 270x6, 320x4
Seated Hamstring Curl: 180x10, 210x8, 240x6, 255x3
Leg Press (1-Leg): 185x10, 225x8, 265x6, 305x4
Toe Press (1-Leg): 245x10, 305x8, 345x6, 365x4
Glute Kickback machine: 205x10x6

To support Triv I have been eating much cleaner w/very little junk. I do occasionally like the occasional Moe's Billie Baru (nachos w/triple steak) but that's about it!

Nice to be back... will post more often...

-aG
:Rawk:

trivial

05-06-2008, 09:04 PM

:wiggle:

alphaGeek

05-07-2008, 09:26 PM

Leg day...

Seated Calf Raise: 90x10x2, 180x8x2, 270x6x2
Leg Press: 450x10x2, 540x8x2, 720x4x2
Toe Press: 720x10x2, 810x8x2, 900x6x2
Seated Ham Curl: 180x10x2, 225x8x2

At that point I was hit the lactic acid thresh hold... something I'm not used to. Triv was done by that point so I called it a night.

-aG

Big Sky Guy

05-10-2008, 12:20 AM

At that point I was hit the lactic acid thresh hold... something I'm not used to.

-aG

That's a good place to be!

alphaGeek

05-20-2008, 02:36 PM

Triv's much better at keeping her log up to date... but then again she's not bringing a hosptial from the late-90's to the mid-2000's (12-month uplift crammed into 3-months) ;)

Flat Bench. I am supersetting pushups with the flat bench and it's kicking my butt... but I like teh results !!!

95x10, 20 PU
95x10, 10 PU
135x8, 5 PU
135x8, 7 PU
195x6, 10 PU
195x6, 10 PU

Cable Row (Wide)

120x10x2
170x8x2
230x4x2

Wide Bench
135x10x2
185x8x2
275x6x2

Iso Lat Row
180x10x2
270x8x2
360x4x2

-aG

alphaGeek

05-20-2008, 02:40 PM

Triv & I went out last night yet we forced a workout today... the jager bombs must be purged!!!

Nose Crusher
65x10x2
85x8x2
105x6x2

Shoulder Press (Smith)
135x10x2
185x8x2
205x6x2

Bicep cable curl (single arm)
40x10x2
70x8x2
90x4
90x2

Tricep Cable pushdown (with rope)
90x10x2
140x8x2
180x4x2

Front Raise
15x10x2
20x8x2
30x4x1

and so ends the weekend...

alphaGeek

05-20-2008, 02:44 PM

Seated Calf Press
90x12x2
180x8x2
270x6x2

1-Legged Leg Press
145x12x2
205x8x2
305x2x2

Smith Lunge
90x12x2
170x8x2
190x6x2

1-Legged Toe Press
165x12x2
245x8x2
305x6
306x4

Seated Leg Curl
135x12x2
180x8x2
210x4x2

alphaGeek

05-20-2008, 02:50 PM

Cable Row
100x12
130x10
170x8x2
200x6
230x4

Iso Row
180x12
230x12
230x10
270x6
360x4
410x3

Decline Bench
95x12
185x10
225x8
275x6
315x4
365x4

Incline Bench (w/Superset of pushups)
95x12 10PU
95x12 10PU
135x6 6PU
135x6 6PU
185x6 4PU
225x3 4PU

Wide Bench
95x12
135x12
185x10
185x10
225x6
275x6

alphaGeek

05-20-2008, 03:10 PM

I will be doing some research this week on workouts/food, cutting & building. To be honest my food has been lacking. I'm eating 4 or 5 times a day but it is a small meal of banana with 1/4 cup cashews, a protein bar, 6 ounces of chicken w/a cup of rice once (maybe twice) a day... Not nearly enough to support my muscle... we're talking 1600-1800 calories on a good day. I can feel the hit in my workouts.

I also feel like I am a bit more random in my workout (not consistant) and will begin putting some focus on my goals. I am still working towards the 280 lbs @ 12% BF but I have really exteneded it out to a two-year program... of which I have been working towards for the last five months. I've lost at least six inches (based on the 'ol belt) but have not kept up an official record.

So here are my current stats:

Height: 76"
Weight: 278 lbs
Lean Weight: ~245 lbs
Fat Weight: ~33 lbs
% BF: 18%

So... since Triv's going to read this... and I have to live w/her... I'm going to get my BF tested in the next day or so instead of guessing at it :) It'll keep me accountable and give me a real measurement of success.

I'll also see if I have some before & after shots. I'm normally the one behind the camera so pictures of me are few & far between... But I'll get m'lady to get some shots so I can get started.

So... it begins again...

matt1990

05-20-2008, 03:37 PM

thats defantly not enough to support a physique like yours brohah. Btw nice numbers every workout man. Totally amazed my friend, keep up the good work brohah!

Matt~

trivial

05-20-2008, 03:53 PM

alphaGeek

05-21-2008, 10:40 AM

Leg day... and I didn't want to go but pushed through it... and feel much better for it (save for the funny limping walk ;) )

Smith Lunge
135x10x2
225x8x2
315x4x2 <-Personal Best

Seated Calf Press
90x12x2
180x8x2
270x6
320x6

Leg Extensions
120x12x2
195x10x2
255x10x2

1-leg Toe Press
185x12x2
265x10x2
365x6x2

-aG

Ulter

05-21-2008, 10:58 AM

http://www.afboard.com/images/attaboy.jpg

alphaGeek

05-21-2008, 09:00 PM

Interesting workout. I really didn't want to go. I have not had enough to eat nor enough water for the day. I've been busy at work and just not mentally prepared for today. Tomorrow is school roller-skating day for the school and we've not been in quite a while so I figure what the hell... let's see what I can do.

DAMN... everything dropped!!! It took everything within me to perform at 60%... and I'm already hurting. Compared to my shoulder/trap/triceps muscle pain my legs stopped hurting.

So... here's the workout:

Military Press:
135x10x2
225x8x2

Nose Crusher:
65x10x2
85x8x2
115x2

Biceps Cable Curl (1-arm):
50x10x2
70x6x2
80x4

Iso Shoulder Press:
90x10x2
140x6x2

Cable Pushdown (bar):
80x10x2
110x5x2

That's it!!! Not what I wanted... but I felt as if I gave it 110% AND my upper body is so fraking sore...

Off tomorrow -- so the kids can have some fun
:partydots:
-aG

alphaGeek

05-23-2008, 08:23 PM

Got my measurements today... will post in a separate post...

Flat Bench
95x12x2
135x8x2
185x6x2
compound set of pushups after each set
15,10,15,7,10,10

Iso Row
180x12x2
270x8x2
410x3x2

Wide Bench
95x12
135x10
185x8
225x8
275x6
315x4

Cable Row
120x12
140x12
160x8
180x8
200x6
240x4

Incline Bench
95x12x2
135x8x2
185x6
245x4

I'm shot... good workout!!! I ate most of my foods on-time today and the energy level is right where they need to be!!! I need to remember that next week as I move into my new workout plans...

-aG

alphaGeek

05-23-2008, 08:37 PM

Weight: 282.4 (277.2 in the AM)
Electronic BF%: 26.5
Calipers BF%: 21.15 (aww... thought I was less... but that's why I wanted to get them measured!)
Lean: 221.68#
Fat: 60.72#

On to circumference measurements:

Calves: 17.62" (Cool... little BF here)
Thighs: 28.15" (Woot!!! I have little BF here too & like that measurement... got the club record for largest...)
Hips: 48" (Blah....)
Waist: 45.5" (more blah....)
Chest: 52.5" (YEAH!!! again, little fat save for some on my back)
Biceps: 16.5" (OK.... but flexed they were 17.75")

I carry most of my weight in the middle... lots of work for the next 19 months to get to my goal of 280# @ 12%BF.

So... Where I need to go with this:

246.4 pounds of lean weight. Since I am at 221.68# I need to gain 24.72 lbs of muscle... that's at least 1.3 pounds of muscle per month.

60.7 pounds of fat on my body. Since I need to be at 33.6 pounds of fat I need to loose 27.1 pounds of fat... that's at least 1.43 pounds of fat per month.

I'm sure I can beat the goal and be where I want by Christmas this year if I fucking bust my ass... but we'll see where this goes. This weekend I'll work on my new training program and publish the details by Monday.

-aG

alphaGeek

05-23-2008, 08:50 PM

Ok... When I came out of the Army in 1996 I was at 20% BF... 230 pounds. A little bit of extra but not something to be embarrassed about. Having said that I decided to look up the 'ol Army standards and post them here (and get a laugh from them... but also make me feel a bit better.)

Source of information: U.S. Army Regulations - Army Regulation 40-501 -- Standards Of Medical Fitness (http://usmilitary.about.com/library/milinfo/arreg2/blar40-501.htm)

So here are the tables~

Males
Height (Inches) Minimum weight (any Age) Age 17-20 Age 21-27 Age 28-39 Age 40+
60 100 139 141 143 146
61 102 144 146 148 151
62 103 148 150 153 156
63 104 153 155 158 161
64 105 158 160 163 166
65 106 163 165 168 171
66 107 168 170 173 177
67 111 174 176 179 182
68 115 179 181 184 187
69 119 184 186 189 193
70 123 189 192 195 199
71 127 194 197 201 204
72 131 200 203 206 210
73 135 205 208 212 216
74 139 211 214 218 222
75 143 217 220 224 228
76 147 223 226 230 234
77 151 229 232 236 240
78 153 235 238 242 247
79 159 241 244 248 253
80 166 247 250 255 259

So basically I should weight 226 lbs at 76" and 35 years old....wahahahahaha!!!!

Now, on to the BF percents:

Age 17-20 - 24%
Age 21-27 - 26%
Age 28-39 - 28%
Age 40+ - 30%

I feel better... 28% BF max for a 35 year old.... (and I'm at 21%) take that!!!

:overhead::overhead::overhead::overhead::overhead:

A long road to hoe... but I'm looking forward to the journey.
-aG

trivial

05-23-2008, 08:56 PM

Wow, you've put on a good bit of muscle since we met! Very cool!!!!

alphaGeek

05-26-2008, 10:04 PM

Weekend over... now I need to put up my training routine for the next couple of months.

I'm going to do a hybrid 2-day split, M/W one split, F/S the next. For the first 4 weeks it should go as follows:

Torso:

Chest (General): Flat Bench Press
Back (Lats): Front Lat Pulldown
Chest (Upper): Incline Bench Press
Back (General): Seated Row
Deltoid (Front): Smith Shoulder Press
Deltoid (Side): Lateral Raise
Deltoid (Rear): Cable One Arm Rear Lateral Raise
Trapezius (Upper): Smith Shrug

Leg & Arm:

Quadriceps: Front Squat
Hamstrings: Seated Leg Curl
Quadriceps: Smith Lunge
Calves (General): Sled 45 degree Calf Raise
Triceps: Bent Over Triceps Extension
Hip Flexors: Lying Leg Raise
Biceps: 1-Arm Cable Curl
Abdominal: Crunch
Obliques: Side Crunch

Upper:

Chest (General): Decline Bench Press
Back (General): Bent Over Row
Chest (Upper): Incline Bench Press
Back (Lats): Cable Rear Pulldown
Deltoid (Front): Front Raise
Deltoid (Side): Cable Lateral Raise
Triceps: Skull Crusher
Biceps: Dumb Bell Curl
Trapezius (Upper): Dumb Bell Shrug

Lower Body:

Quadriceps: Leg Press
Hamstrings: Dumbbell Straight Leg Deadlift
Quadriceps: Leg Extension
Hamstrings: Lying Leg Curl
Calves (General): Single leg calf raise
Hip Abductors: Seated Hip Abduction
Hip Adductors: Seated Hip Adduction
Hip Flexors: Lying Leg Raise
Abdominal: Crunch
Obliques: Side Crunch

For weeks 1-4 I'm going to start with Torso/Legs & Arms (Mon/Wed) then switch to Upper/Lower (Fri/Sat):

Week 1: 60% 1RM for Each exercise
Week 2: 80% 1RM for Each exercise
Week 3: 70% 1RM for Each exercise
Week 4: 90% 1RM for Each exercise

For weeks 5-8 I'm going to flip the workouts. I'll start with Upper/Lower (Mon/Wed) and Torso/Legs & Arms (Fri/Sat) with the following Intensity:

Week 5: 70% 1RM for Each exercise
Week 6: 80% 1RM for Each exercise
Week 7: 60% 1RM for Each exercise
Week 8: 90% 1RM for Each exercise

I'll use my series of workouts to determine 1RM as a baseline for weight to use... should be interesting ;)

Now... I HATE cardio but I'm gonna have to do it!!! Goal is 5 cardio sessions/week to begin. By Week 3 I'll have a more formalized regimen but... I hate cardio so I'm going to work may way in as sloooow as I can!

Food. I eat fairly clean. By that I'm saying whole foods but have problems making my macro's when I get busy at work. Once per week I go out and have a free meal... generally Mo's Southwest Grill something... I'm going to give it up and start eating clean even on what used to be my free meal. Just eat more clean food!!!

I have some Jan 2008 pics and some more recent pics (progress.) If I'm feeling froggy I'll post them up soon... maybe...

Well... now I have to do it. It's in black & white...

alphaGeek

05-26-2008, 10:17 PM

Calf Press (sled) -- Bruised the fuck out of my traps -- and I kept reaching the maximum height of the thing and listening to the loud clang each time -- killed my momentum... so no more calf presses on that thing.
360x20x2
450x15x2

Leg Extensions
120x12x2
195x8x2
235x8x2

Seated Ham Curl
135x15x2
180x12x2
225x6x2

Seated Calf Raise
90x15x2
180x12x2
230x10x2

Hip Abduction
140x20x2
180x15x2
195x12x2

Hip Adduction
140x20x2
190x15x2
200x10x2

on to better days....

trivial

05-26-2008, 10:35 PM

Once per week I go out and have a free meal... generally Mo's Southwest Grill something... I'm going to give it up and start eating clean even on what used to be my free meal.

Have I told you lately that I love you? :kiss:

(thank you, this will make my contest prep go soooo much easier, but I would have never asked you to give them up.)

matt1990

05-27-2008, 11:19 AM

You are an animal man. Theres no way I could handle that insane split bro lol.

Matt~

alphaGeek

05-27-2008, 08:20 PM

You are an animal man. Theres no way I could handle that insane split bro lol.

Matt~

Thanks bro... looking at that workout was intimidating at first!!! But then I break down my preivous workouts I'm actually doing an average of 70 sets per week (6 sets/exercise in a pyramid, light to heavy.) By doing 6-10 sets per workout and throwing in cardio I should get a better physical response.

I'm targeting different things each week as well as learning new exercises... should give me a different perspective than lift as much as I can each workout -- Though it is fun ;)

So... instead of 72-96 sets each week I'm going to do more like 30-40 sets with different intensities each week. It also gives me a chance to work on tempo & form...

But thanks for making me feel good about my w/o... I'll post more as I progress...

-aG

alphaGeek

05-27-2008, 08:43 PM

So I'm running late today and my work day did NOT go as planned. I was supposed to begin deployment of 800 devices and I think we got our four today. Nothing I thought was ready was ready and I swear it must have been the most demanding day I've had in a while... yet nothing was accomplished...

:bash:

So I get home late, get ready for the workout and head in... I start in earnest.

Flat Bench/160#/21 Reps
Front Lat Pull down/140#/18 Reps
Incline Bench Press/140/16 Reps
Seated Row/270#/13 Reps
Smith Shoulder Press/160#/10 Reps
Lateral Raise/15#/20 Reps
Cable 1-Arm Rear Lat Raise/60#/20 Reps
Smith Shrug/135#/25 Reps

My tempo was a 2-0-2 for most sets. It's hard to remember that when I'm used to not worrying about it. It will be a path of discipline for me.

I also brought along my heart rate monitor. My goal was to, while working out, run in the high 130's to high 140's. Time I would wait between sets would range in the 2-minute arena but I am looking for a low 120's before I begin my next set (and gives me time to prep for the next workout.)

Finally I ended with 15 minutes of cardio hell. It was not actually as bad as I remembered so it just kind of flew on by. My setting on the elliptical was level 6 of 20, hill routine for 15 minutes. The machine said I burned 230 cal's but I cannot imagine burning that much... I think it's there to make you feel good.

I also realized that though I stretch prior to my workout my heart rate took until the third set to get into my goal of 130's-140's. I will now start my workouts with cardio and end with cardio... 15 or 20 minutes each time.

Food. In no particular order:

2x small Bananas (fruit of the gods!!!)
2x quarter cup of cashews
1 dozen egg whites... maybe say one egg yolk by the time I was finished.
2.5 cups brown rice
1/2 cup green beans (hey, it's a veggie!)
12 ozs of chicken

Before bed I'll probably have 10 ounces of cottage cheese... if I digest my dinner soon enough.

Lower calories than I wanted for today. I didn't get to eat all 20 ounces of cottage cheese. I also didn't get as much sleep as I would have wanted (6.5 hours.) I did get 3 liters of water down so I met my dihydrous oxide intake for the day.

Overall a 7 of 10 for the first day...

alphaGeek

05-28-2008, 07:33 PM

Well, not really... I worked my legs over on Monday (and am feeling every pound I lifed) & I'm just now winding down at work... I'm waiting on a current status from my System Admin before I go.

Sleep was pretty good last night, 7.5 hours again.

Food in no particular order:

1 cup oat meal (slow cook)
24oz of cottage cheese
2x 1/4 cup cashews
2x small bananas
1 cup brown rice
4oz of chicken

I'll eat my 1/2 dozen egg whites on the way home... later I'll have 1 more cup of brown rice & 8 or so ounces of chicken.

meh... overall decent day, I'd give it an 8 of 10.

:Rawk:

-aG

trivial

05-28-2008, 07:38 PM

alphaGeek

05-29-2008, 09:06 PM

This 60% of 1RM is killing me!!! GRRRRR....

On to the workout:

Started w/15 minutes of elliptical cardio to warm up on level 8.

Zerchers: 135#, 16 Reps. <-This is the first time I have ever done Zerchers. As for squats I've not done that for over 5 years... felt good but damn my connectors are weak and I need to work on my flexability...
Seated Leg Curl: 165#, 20 Reps
Leg Extensions: 255#, 15 Reps (Went to do the Smith Lunges but both machines were full... so I put it on max & went for it!!! WOOT!!! a PR for weight & reps!!!!)
Donkey Calf (on the 45 degree sled): 450#, 22 Reps. (New movement for me... Could have done more weight easily.)
Bent Over Triceps Extension: 110#, 19 Reps. (Another new movement for me. Felt good!)
Lying Leg Raise: 17 (on a bench so I don't cheat myself... haven't done this since late Jan and back then I could only do 8 max...)
1-Arm Cable Curl: 60#, 16 Reps
Crunchs: 26 (First time I've done them in years... another newer movement for me.)
Side Crunches: 15/Side (another new movement for me... damn I felt it!)

Sleep: 8 hours (yea!)

H2O: 80ozs (fair)

Food: OK, this hosptial conversion has me hardly eating during the day... It is almost like my body is trying to short-circuit my metabolism by using work as an excuse to not eat... it's f'ing mental.

6 Egg Whites
2 Medium Bananas
2x quarter cup cashews
1.25 cups brown rice
4 kabob leftovers from Monday
3 ears of corn
24oz of fat-free cottage cheese

I'd give it a 7 of 10 for the day.... food brought me down...

-aG

alphaGeek

05-29-2008, 09:07 PM

I miss you... :(

Awww... I was missing u last night too...

:ily:

trivial

05-29-2008, 09:12 PM

It's just a job sweetie. I know you have this impecable work ethic, but don' let them drain you dry. You have to make time to do the things for yourself that you want. Get your meals in, the problems and emergent issues at the hospital are not going to stop, make them wait 10 min so you can feed yourself.

(and I love you.....:kiss:)

alphaGeek

05-30-2008, 09:39 PM

No workout today... I'm hurting from yesterday's smith shrugs, quad workouts and abs... so I'll need to figure out the timing on the 2-day split over the week.

So, on with non-workout deets....

1/2 gallon water
24ozs of Cottage Cheese
2 bananas
1/4 cup cashews
6 egg whites
1/2 cup brown rice
4ozs of chicken
1 cup brown rice
6ozs of chicken

I can feel my metabolism firing up after actually eating with purpose over the last couple of days.

Sleep: 6.5 hours

Overall score for the day, 7 of 10...

-aG

alphaGeek

05-31-2008, 01:53 PM

Started with 15min of cardio...

Decline Bench: 225/15
Bent Over Row:45/17
Incline Bench:160/16
Cable Rear Pulldown:130/15
Front Raise:20/15
Cable Lateral Raise: 40/9 (Much harder than I thought -- first time doing this one... was not sure of the 1RM and figured 60#)
Skull Crusher: 85/16
Reverse Biceps Curl: 60/15
Dumb Bell Shrug: 120/19

Ended with 10min of cardio...

Will post food and water l8r today...

alphaGeek

06-01-2008, 09:09 PM

Water Intake: 96ozs

1 cup rice
6 ozs chicken
1 cup rice
4 ozs chicken
2 small bananas
1/4 cup cashews

umm... then we went out last night...

6 Mich. Ultras
4-5 hours of cardio (give or take an hour...)

-aG

alphaGeek

06-01-2008, 09:18 PM

No workout today... I'm still recovering from last night's cardio...

:dj:and a bit of:booty:

I forgot how sore one's hams, glutes quad's & abs can get with those late-night activities... ;) (We got home at 3:30 or so...)

So, the day started out well... up around 10:00 and we start prepping for the week.

68 ozs of H2O..
2 bananas
24 ozs of cottage cheese

Then we got busy getting ready for the week... and I lost track of time... so ended the day w/1.5 cups of brown rice & 8ozs of chicken... really not enough food for the day at all... but tomorrow is another day.

-aG

alphaGeek

06-02-2008, 09:42 PM

Wow, I worked 12 hours today and thought I'd never get to my workout!!! But I'm fraking determined...

I'm on my second week of workouts and that means I am at 70% of my 1 rep max. I think I matched my weights a bit better to hit 12 reps.... next week at 80% goal is 8 reps and 90% is 4 reps.

So I started out w/15 min's of elliptical at a setting of 10 (of a max of 20) on the hill. I can feel a difference already throwing cardio in... my heart is stronger ;) The lying device said I burned 230 cal's... that's the only thing I can consistently measure.

Flat bench, 200x12
Front Lat Pulldown, 160x13
Incline bench press, 160x14
Seated Row, 320x12 (this hurl like a mo-fo today... I slept on my shoulder wrong...)
Smith Shoulder Press, 160x14 (Felt good!)
Lateral Raise, 20x16 (we don't have a 22.5 so this one was OK to go over 12)
Cable 1-arm rear lat raise 70x17 (again, felt good... I started this movement last week and I saw a huge increase in my strength!)
Smith Shrug, 185x18 (again, another new movement and I can feel strength building here)

I ended the workout w/10 minutes of cardio. Level 10 again, hill setting & burned 130 cals. Interesting that here I really felt the difference with my heart... felt good!

Water intake: 1 gallon.

Food for the day:

Started slow but I did catch up in the afternoon.
3 bananas
3 1/4 cups of cashews
1 cup brown rice
4 ozs of chicken
1 cup of green beans
6 egg whites
24 ozs of cottage cheese (protien of teh GODS!!!)
1.5 cups of brown rice
8 ozs of chicken

Sleep: Had a hard time getting to sleep last night... only 7 hours.

Score for the day: 8.5 of 10

-aG

alphaGeek

06-03-2008, 08:42 PM

<bitch>
Feel like crap today... It's interesting how taking a 12-month implementation schedule and compressing it into a 3 and a half month schedule does wonders for making stress levels high...
</bitch>

On to the workout:

Attempted 185# Zerchers today... just that little weight and my back advised me that if I do just one more it would spasm... so... I had to change what I was doing on my w/o.

Cardio, elliptical machine, 15 mins, setting 11 of 20 with a hilly workout. That MF'ing machine must be lying 'cuz it says I burned 280 cals... whatever.

Leg Press, 630x12
Seated Leg Curl, 195x15
Smith Lunge, 225x10 (the Leg press took my steam today...)
Toe Press, 810x22 (leg press machine, full weight...18 plates)
Bent Over Triceps Extension, 140x16
Lying Leg Raise: 21
1-Arm Cable Bicep Curl, 70x12
Ab crunch, 34
Side Cruch, 23 on each side

Water intake for the day: about 80 ozs.

Sleep last night: about 7 hours.

Food for the day:

2 bananas
2 1/4 cup cashews
12 egg whites
1 cup brown rice
1/2 cup green beans
4 ozs of chicken
24 ozs of cottage cheese

I may have later:
1 cup brown rice
8 ozs chicken

Overall decent day, 7 of 10

-aG

alphaGeek

06-03-2008, 09:07 PM

OK, I've been working out since January 15th... I took some pics but did not get measurements, bf percents or anything. I was at or around 300#'s and was winded going out to the car.

Now back in 2000 I was at the same point in my life. I was over 300#'s and was fed up with the way I looked. By 2003 I had lost over 80 pounds... gained and lost tons of muscle and had the "Mens Health" look at roughly 235 at ~13 or so percent of BF.

Then we had my son and I let myself go... and in 2007 I was over 300#'s and afraid to get back in the gym. Fortunitely Triv motivated me early in 2008 and I picked back up.

Last night I had Triv take some pictures of me and I compared them to the pictures taken in January... and it seems like I've not come very far. Raw weight lost = 25 lbs... probably 35 or so raw pounds of fat... but it seems to be so little...

So I'm feeling a bit at a loss... but I am still excited about my 2 day split twice a week and including cardio. I can see some difference already.

I suppose it goes back to the 'ol body dysmorphia (spelling???) I'm having a hard time seeing my progress without seeing all my F***ING flaws. Those damn tapes playing in my head when I was growing up...

I'm gonna post my merged pic in the log... not over in the member pics... don't have the courage yet... 01/08 is a picture taken January 15th 2008. 06/08 is a picture taken June 2nd. 122 days of progress reflected here.

Here goes:

http://www.wittystees.com/images/agprogress.jpg

**sigh**

-aG

trivial

06-03-2008, 09:17 PM

I think you have made amazing progress. And I also think the front pic we took of you doesn't do you justice because you are not flexed like I've seen you before - your biceps are much larger than that pic shows. Anyways, here is an old pic of us when we lost the fat the first time around...we'll do it again, but this time we'll do it right and keep the muscle :D.

http://img522.imageshack.us/img522/5086/fourpicfatleantx4.jpg (http://imageshack.us)

Ulter

06-03-2008, 09:35 PM

http://www.afboard.com/images/attaboy.jpg

Your progress is incredible in such a short time. Nice work Bro.

alphaGeek

06-05-2008, 09:45 PM

No workout day!

Food:
1 cup brown rice
4 ozs chicken
2 bananas
1/4 cup cashews
24 ozs cottage cheese
12 ozs steak
8 ozs onions/bell peppers

Water:
90 ozs of wonderful H2O

-aG

alphaGeek

06-05-2008, 09:57 PM

15 mins of cardio on the elliptical. Setting 12 of 20. Hill program. Another 208 calories burned.

Again, 70% 1RM... goal is roughly 12 reps/set.

Decline Bench Press: 230x14
Bent Over Row: 60x12
Incline Bench Press: 200x15
Cable Rear Pulldown: 150x12
Front Raise: 20x16
Cable Lat Raise: 40x10
Skull Crusher: 95x12
Reverse Cable Biceps Curl: 70x12
Dumb Bell Shrug: 80(per arm)x16

Felt Damn Good!!!

Food:
6 egg whites
2 banana
2 1/4 cup cashews
1.5 cups of brown rice
6 ozs of chicken breast
24 ozs of cottage cheese
1 cup of brown rice
5 ozs of chicken

OK, I had the 24 ozs of cottage cheese at 4:00, I did my workout at 6:30... it gave me ton of energy... awsome! It's the second time and I am now going to attempt to target the 4-5 PM timeframe to eat the cottage cheese.

Today was b-day & the staff made me some mini pineapple-upside down cakes... I had 2... probably 500 cals between the 2.

Water: 70 ounces.

Sleep: 7.5 hours.

Overall feeling for the day: 9 of 10...

-aG

wags8

06-05-2008, 10:00 PM

Happy BDay big feller.

matt1990

06-07-2008, 02:13 PM

alphaGeek

06-09-2008, 02:46 PM

Be proud of yourself for the progress you've made man. Your doing great and don't let you mind stir away from the long term goal my friend. Besides you got the girlie to cheer you up if that happens :D haha!

Keep it up broski

Matt~

Ain't that the truth bro...!!! It was a long week and I was being down on myself. The mind can really be the make or break on something... but I'm in this for the long haul. The posting of the pic was really so I will be accountable to my own log/progress... and not let myself out of it.

Thanks for the encouragement!

--aG

alphaGeek

06-09-2008, 02:53 PM

Well, my food went to crap starting on Friday... all the way through Sunday... Clean food (well, the solid type,) just not enough of it... I probably had 3000 clean-food calories through the 3-day period. I also drank about a gallon and a half of water (good thing too!)

I also happened to have about 16 ultra's Fri & Sat night...

Got about 10 hours of sleep total for the weekend...

And probably did about 6000 calories of cardio... of various types...

Got up, weighed in this AM and am at approximately 262... down from 275 on Thrusday... I wonder how much muscle weight I lost... I also have a BF test next week so I better get my ass back in gear!

And Triv was good... she only drank water over the weekend... I soooo love that gal.

-aG

alphaGeek

06-09-2008, 02:54 PM

Happy BDay big feller.

Thanks bro..

alphaGeek

06-09-2008, 09:13 PM

Wow, what a day! I didn't get all my food in but did get enough water and 6 hours of sleep. By the way I discovered the 24oz sugar-free rockstar today and am very happy about it!

Today's workout: Torso Day
Flat Bench: 230x10
Front Lat Pulldown: 180x10
Incline Bench Press: 180x10
Seated Row: 340x9
Smith Shoulder Press: 185x13
Lateral Raise: 25x10
Cable 1-Arm Rear Lat Raise: 80x16
Smith Shrug: 225x13

So dispite my weekend of happiness and cardio it looks like I'm still making some gains, especially in my new movements (Smith Shoulder Press, Cable 1-Arm Rear Lat Raise and Smith Shrug.) I exceeded what exrx's 1rm calculator suggested but hey, I'm still learning all 'bout this stuff. My goal is 8 reps at 80% of 1rm. Next week I'm looking at 4 reps at 90% of 1RM... so I'll re-baseline my weights after next week... btw the calculator is at Predicting One-rep Max (http://www.exrx.net/Calculators/OneRepMax.html).

Food:
2 banans
1/4 cup cashews
24oz cottage cheese
6 egg whites
1 cup brown rice
6oz chicken
8 egg whites + 1 yolk scrambled w/veggies

I'll have a cup of basmati and 8 ozs of chicken b4 bed.

Water: over a gallon today!

Sleep: Only 6 hours.

Overall a 8.5 of 10... dunno why I give the score but my mind needs to classify each day ;)

-aG

Ulter

06-09-2008, 09:46 PM

Happy belated Bday Bro.
I'm seeing a lot of enthusiasm. You're pretty stoked lately, that's great. You're killin it.

alphaGeek

06-10-2008, 10:07 PM

Happy belated Bday Bro.
I'm seeing a lot of enthusiasm. You're pretty stoked lately, that's great. You're killin it.

Thanks broski... it feels good to be hittin' it so hard.

-aG

alphaGeek

06-10-2008, 10:17 PM

Bah... had only 4.5 hours of sleep last night... made for a rough day. But... it's not something a couplea 24oz Rockstars couldn't solve.

I actually fell asleep at work for 15 minutes... good think I have an office ;)

On to the workout:

20 minutes of cardio on the eliptical. Hill course with a setting of 11 of 20. The torture device said I burned 362 calories.

So...

Leg Press: 810x8 (knees hurt today)
Seated Leg Curl: 225x9
Smith Lunge: 245x8
Toe Press: 900x17 <--- and I found a way to add an extra 90#'s ;)
Bent Over Triceps Extension: 170x12
Lying Leg Raises: 16 (I think the Toe Press, Leg Press & Lunges took it out of me.)
1-Arm Cable Curl: 80x10 (WOOOHOOO, my left Bicep improved!!!)
Ab Crunches: 30
Obliques: Side Crunches: 30/side

Water: 1 gallon

Food: (not enough today)
2 bananas
2 1/4 cup bags of cashews
1 cups of basmati (sp?) rice
6 ozs of chicken
1 more cup of basmati rice
8 ozs of chicken

I'll have 12ozs of cottage cheese b4 bed.

7.5 of 10... sleep & lack of food got me today.

-aG

alphaGeek

06-11-2008, 06:57 PM

Well, I could have done cardio but I got my nips pierced last night and didn't want to feel the pain as they rubbed by my shirt... so it was more of a relaxed cardio day.

I also walked about 11 miles today at work preparing for a go-live... making sure the infrastructure was sound enough for the cut.

Sleep: 6 hours

Water: 160oz or so

Food: Not quite what I wanted today but was on the run...
2 bananas
1/4 cup cashews
1 cup rice
6 ozs chicken

I'll have 24ozs of cottage cheese and another rice/chicken meal b4 bed.

Ah well... another day another dollar...

-aG

alphaGeek

06-12-2008, 10:06 PM

Well... rough day at work, in at 7:30 'til 4:00, then back in at 8:00 'til whenever... got a temporary lull and am able to route so I figured I'd post the workout for today.

Cardio: Crazy sex with Triv for a I dunno how long... was drenched when we were finished... heh... I'm sure I'll hear about that one ;)

Decline Bench: 270x8
Bent Over Row: 70x10 then 80x8 (Where I realized it was gonna be a great workout...:redevil:
Wide Bench: 360x6
Cable Rear Pulldown:8x170 then 200x4
Front Raise: 30x8
Cable Lateral Raise: 40x8
Skull Crusher: 105x8
Reverse Cable Biceps Curl: 80x8
Dumb Bell Shrug: 100/armx13

So, no PR's on weight but PR's on all for weight & reps, hellyeah! I can't wait for 90% of 1RM next week...

Food:
Turkey & low carb wrap
2 bananas
1/4 cup cashews
10 ozs chicken
1.5 cups rice
24 ozs of cottage cheese
1 cup of rice
6 ozs of chicken

Water: ~ 1 gallon today

Let's see if I can finally get the lower split in this time... missed it on 60% & 70% weeks.

I'm fairly impressed with the new workout... I see the results.

-aG

alphaGeek

06-13-2008, 09:35 PM

Came home sooooo tired. Because I enjoyed yesterday's cardio I repeated today... problem is it keeps interfering with my ab/oblique workout ;)

So after cardio and an hour nap I head over to the gym.

Leg Press: 810 x6 reps then x8 reps
Seated Leg Curl: 225x8 reps
Leg Extensions: 255x12 reps
Lying leg Curl: 130x8 reps
Single leg calf raise: 315x14 (per leg)
Seated Hip Abduction: 190x12
Seated Hip Abduction: 190x20
Lying Leg Raises: 37
Crunches: 45
Side Crunch: 27

Water: 1 gallon

Food: not enough... don't care to mention it.

So I finally got the workout in... second 2-day split, lower body... woot!

-aG

trivial

06-13-2008, 10:00 PM

Start freaking eating more sweetie! I love you hun, and I don't wanna keep bugging you about this, but you need to quit letting your job keep you from eating. You are a big man, you need more and you know it so just DO it!

alphaGeek

06-16-2008, 08:35 PM

Well... I've been looking forward to this day for a while... the 90% week!!! Had plenty of H2O, ate my food on-time and was mentally prepared for today's workout. New 1RM is based on exrx.net 1RM calculator.

Here is today's workout:

Found out if I press the "hill" setting there are various settings... so for 20 minutes I alternated 1 min of heavy and 1 min of light cardio. I got my HR up to 160 at one point but I'm not ready for that yet... so I'll need to watch it. So, 20 mins of hill plus setting 12 of 20 burned 371 calories.

Flat Bench: Planned 260, did 6 Reps at 260. 1RM is now 300#.
Front Lat Pulldown: Planned 200, did 6 Reps at 200. 1RM is now 230#.
Incline Bench Press: Planned 230, did 6 reps at 270. 1RM is now 315#.
Seated Row: Planned 360, did 6 reps at 360. 1RM is now 420#.
Smith Shoulder Press: Planned 225, did 7 reps at 225. 1RM is now 270#.
Lateral Raise: Planned 35, did 4 reps at 35. 1RM is now 40#
Cable 1-Arm Rear Lat Raise: Planned 100, did 8 reps at 100. 1RM is now 125#.
Smith Shrug: Planned 275, did 7 reps at 275. 1RM is now 330#.

Food:

1 Low-Carb wrap w/6 slices of turkey meat.
Banana & 1/4 cup cashews.
6 ozs chicken, 1 cup green beans and 1 cup basmati rice.
Banana, 1/4 cup cashews & 5 egg whites.
6 ozs chicken, 1 cup green beans and 1 cup basmati rice.
I will have 12ozs of lowfat cottage cheese b4 bed.

Water:

A gallon or so of our most essential liquid: H2O.

Sleep:

7.5 hours of shut-eye.

Best workout yet... lifted heavy and saw a difference... yeah!

-aG

trivial

06-16-2008, 08:42 PM

Awesome hun, just awesome....and there is a HUGE difference in your body lately. You are leaner and getting stronger and doing so well!!!

alphaGeek

06-17-2008, 09:56 PM

Damn... hellovaworkout today!!! When I got home I couldn't even eat yet I was starving... I almost hurled!!!

So, first was my cardio. I did 1 min high, 1 min low for 20 minute save for the 2 min warmup/cooldown. Kicked my ASS! It started my trend of high heart rate today (yes I wear a HR monitor while I work out.) 332 calories burned.

Leg Press: Scheduled 900#, did 900# at 4 reps, new 1RM is 980#.
Seated Leg Curl: Scheduled 225#, did 255# for 6 reps, new 1RM is 300#.
Smith Lunge: Scheduled 275#, did 275# for 6 reps, new 1RM is 320#.
Toe Press: Scheduled 990#, did 1,000# (for effect) for 12 reps, new 1RM is 1,400#.
Bent over cable Extension: Scheduled 200#, did 200# for 6 reps, new 1RM is 270#.
Lying Leg Raise: 2 sets of 20
1 Arm Cable Curl: Scheduled 90#, did 90# for 5 reps, new 1RM is 100#.
Crunchs: 1 set of 50
Side Crunch: 1 set of 25 per side.

This workout took longer than I though, 90 minutes... I wait for my HR to drop to 130-ish before beginning the next exercise.... So my ass was kicked... but I so enjoyed it ;)

Food:

Low Carb wrap w/lots of turkey.
Banana and 1/4 cup cashews.
1 cup rice, 6ozs of chicken and 1 cup of green beans.
Banana and 5 egg whites.
1 cup rice, 6ozs of chicken and 1 cup of green beans.
Last meal will be 12 oz of cottage cheese.

Water:
1.5 gallons of water.

Sleep:
6.5 hours of shut-eye. This is what got me today.

Pretty good workout. I need to look back in my records for PM's... but I think I got some.

WOOT!

-aG

alphaGeek

06-18-2008, 10:12 AM

Here is a summary of my first 2-day split @ 90% for new lift numbers -- For weeks 5-8 (torso & arms/legs workout):

Movement/Exercise x 1RM x 60% x 70% x 80% x 90%
Leg Press x 980 x 588 x 686 x 784 x 882
Seated Leg Curl x 300 x 180 x 210 x 240 x 270
Smith Lunge x 320 x 192 x 224 x 256 x 288
Toe Press x 1400 x 840 x 980 x 1120 x 1260
Bent Over Cable Extension x 270 x 162 x 189 x 216 x 243
1 Arm Cable Curl x 100 x 60 x 70 x 80 x 90
Flat Bench x 300 x 180 x 210 x 240 x 270
Front Lat Pulldown x 230 x 138 x 161 x 184 x 207
Incline Bench Press x 315 x 189 x 221 x 252 x 284
Seated Row x 420 x 252 x 294 x 336 x 378
Smith Shoulder Press x 270 x 162 x 189 x 216 x 243
Lateral Raise x 40 x 24 x 28 x 32 x 36
Cable 1-Arm Rear Lat Raise x 125 x 75 x 88 x 100 x 113
Smith Shrug x 330 x 198 x 231 x 264 x 297

Exciting stuff seeing it summarized in raw numbers. It has been at least 4 years since I have had any type of regimented workout routine. The last five months, especially the last month with my new training program have done wonders. I go in this week to get my measurements. My weight this AM is 265#'s. When I started this endeavor I weighed in at almost 300#. Once I have my measurements I'll have a better understanding of my new training regimen.

Once I have the new stat's I'll post some progress pics too.

-aG

trivial

06-18-2008, 10:14 AM

morning sexy!

Ulter

06-18-2008, 10:25 AM

You're looking great Bro. Training is excellent.

Morning to you too Triv.

Tweak

06-18-2008, 10:35 AM

Holy.... that's a LOT!!!!!!!! :coolred:

Great numbers and holy workout-- you're awesome! I'm exhausted LOOKING at that.

alphaGeek

06-18-2008, 10:16 PM

Low carb wrap, 5 egg whites, 1 yolk & 2 slices of turkey breast.
banana & cashews
1 cup rice, 6 ozs of chicken & 1 cup of green beans
Banana, cashews & 5 egg whites
1 cup rice, 6 ozs of chicken & 1 cup of green beans

Had just under a gallon of water.

only got a few hours of sleep last night... just couldn't sleep well. Gonna go to bed in a few minutes.

Gotta get ready for tomorrow's Upper Split!

-aG

alphaGeek

06-19-2008, 09:01 PM

Well the f'ing dog kept me up all night whining... so my sleep sucked and my workout sucked more (especially because upper body is my weakest link on the body.) Anyhow on to the details.

Cardio: Elliptical Machine, 1 min high, 1 min low for 20 minutes... again, kicked my tail but I can already feel the increased cardiovascular capacity.355 calories for the 1200 seconds...

Decline Bench: 320 planned, did 320 at 7 reps. 380 is 1RM.
Bent Over Row: 90 planned, did 90 at 6 reps. 105 is 1RM.
Incline Bench Press: 280 planned, did 290 at 6 reps. 335 is 1RM.
Cable Rear Pulldown, 200 planned, did 200 at 4 reps. 220 is 1RM.
Front Raise: Planned 35, did 35 at 5 reps. 40 is 1RM.
Cable Lateral Raise: Planned 50, did 50 at 4 reps. 55 is 1RM.
Skull Crusher: Planned 105, did 105 at 5 reps. 120 is 1RM.
Reverse Cable Biceps Curl: Planned 90, did 90 at 3 reps (left arm got me -- BTW, these are 1-arm.) 95 is 1RM.
Dumb Bell Shrug: Planned 100, did 100 at 8 reps. 125 1RM.

Food:
low carb wrap w/5 egg whites & 1 yolk.
banana and 1/4 cup cashews.
1 cup rice, 1 cup green beans and 6 ozs of chicken.
banana and 1/4 cup cashews.
My 24 oz of cottage cheese was spoiled :(

So.. for dinner I'll have 6 oz turkey burger, 1 cup rice, 1 cup green beans... followed by another 1 cup rice & 6 ozs of chicken an hour later.

Water:
around a gallon today.

So... decent lifts but if I had better sleep & food I probably could have increased my reps by at least 25%.

Tomorrow is Lower Split day. I also get measured so I'll probably post over the weekend my 4-week summary with a progress pic.

-aG

alphaGeek

06-21-2008, 12:01 PM

The lack of sleep this week has had quite a cumulative effect on me. I took 2 t-rex at around 5:30 and hoped for the best (plus we got child care for the night so I knew I would need it...) A couple of Rockstars and I was ready for the workout.

So, HITT cardio, 380 Cals, Elliptical setting 13 of 20 for resistance... for 20 minutes.

1-Leg Leg-Press: Scheduled 325, did 325 at 4 reps. 355 is 1RM.
Seated Leg Curl: Scheduled 255, did 255 at 7 reps. 305 is 1RM.
Leg Extensions: Scheduled 255, did 255 at 15 reps. 405 is 1RM.
Lying Leg Curl: Scheduled 150, did 150 at 5 reps. 170 is 1RM.
1-Leg Calf-Raise: Scheduled 315, did 365 at 7 reps. 440 is 1 RM.
Lying Leg Raise: 17 -- Abs cramped... that fcuking sucked! It looked like something from aliens the original movie. So no crunches or side crunches today.

Food:
Banana
Low carb wrap, 5 egg whites & 1 yolk, 4 slices of turkey meat.
Banana & 1 tablespoon of PB.
1 cup rice, 1 cup green beans & 6 ozs of chicken
Banana & 1 tablespoon of BP
1 cup rice, 1 cup green beans & 6 ozs of chicken
Ham & Cheese on whole wheat bread from a gas station...starving on our way out.

Water:
around 90 ounces... not good enough for the day.

So... overall good workout but I lacked intensity for the day. If sleep had been better I could have pushed out more reps.

Got my new measurements. I need her (the Triv) to take a few progress pics this weekend before I summarize my 4-week experience.

-aG

alphaGeek

06-22-2008, 10:15 PM

I have figured out my new workout numbers for the next 4 weeks... and put them into a nice little table to make it easy. Week of June 23rd is 60%, June 30th is 70%, July 7th is 80% and the week of July 14th is my favorite, 90% week.

http://www.wittystees.com/images/22june08workoutstatus.jpg

BTW: Frong Raises are similar to Front Raises just that the g key was pressed instead of t and I don't feel like editing the image ;)
So down to the numbers. I had Triv's trainer take my first measurements on 5/23/08 with my second set on 6/20/08. I really do wish I had my initial measurements (save for weight) from 1/15... Anyhow here's are my measurements and changes for the last 4 weeks.

http://www.wittystees.com/images/22june08Mesurements.jpg

Obviously I lost most of my size from my waist. Of note I had some growth in my single most difficult area to grow: Biceps... almost a whole inch last month! As for lean mass loss I'm pretty sure I didn't loose that much (5 pounds) but it is a pure function of a math formula... time will tell.

Triv is working to get my next progress pic done. The hard drive in her notebook decided it wanted to fail and I have been sorta getting it fixed.

I'm fairly pleased with my progress for the last 4 weeks. I wonder what the next 4 weeks have in store.

-aG

alphaGeek

06-23-2008, 08:34 PM

Well, only got about 5 hours of sleep last night... sucked for my workout but oh well fsck it!

Cardio: HITT for 20 minutes... 382 calories, setting 13 of 20.

Flat Bench: 16 @ 180#
Front Lat Pulldown: 20 @ 135#
Incline Bench Press: 16 @ 190#
Seated Row: 15 @ 270#
Smith Shoulder Press: 20 @ 200#
Lateral Raise: 13 @ 25#
Cable 1-Arm Rear Lat Raise: 20 @ 70#
Smith Shrug: 16 @ 225#

Really hit my delts today because I went out of order... some high-school kids were at the crossover cables for a half hour. I finally just cut in when they went to get something and did my Rear Lat Raises.

Food:
Low Carb Wrap w/Turkey
Banana & 1/4 cup cashews
1 cup rice, 1 cup green beans & 6 ozs of chicken
Banana, 1/4 cup cashews and 6 egg whites
1 cup rice, 1 cup corn & 6 ozs of chicken
I'll have 12ozs of cottage cheese later tonight

Water: A gallon & a half...

So, back to the 60% 1RM... I'm getting better at the weights... was hoping for higher reps but the lack of sleep is really hurting me... I'll get enough tonight.

-aG

JoeD

06-23-2008, 08:36 PM

good progress alpha. congrats on the body recomp.

alphaGeek

06-24-2008, 10:16 PM

Short & Sweet: Today sucked but my workout was OK... worked off my stresses...:wallbash:

Cardio: Hill HITT on the elliptical. 20 minutes, setting 14 of 20. Said I burned 411 calories... I think my cardiovascular system is responding to my demands ;)

Workout:
1-Leg Leg Press: 18 at 225#
Seated Leg Curl: 20 at 185# <-Cramped like a mofo here...
Smith Lunge: 16 at 185#
Seated Calf Press: 18 at 180#
Bent Over Triceps Extension: 16 at 160#
Lying Leg Raises: 30
1-Arm Cable Curl:20 at 60# <- More cramping, my arms seemed to have a mind of their own... I had to use one arm to force the other back down.
Crunches: 30
Side Crunches: 20/side
Was worried about cramping on crunches... after last time they hurt like crazy and they felt as if they would... ah well... must remember the multi-vitamin.

Water: just over a gallon

Food:
Banana, low carb wrap & turkey
Banana, 1/4 cup cashews
1 cup rice, 1 cup green beans & 6 ozs of chicken
Banana, 6 egg whites, 1 yolk & 1/4 cup cashews
1 cup rice, 1 cup corn, 7 ozs of chicken
Before bed I'll have 12 ozs of cottage cheese

-aG

trivial

06-24-2008, 10:20 PM

;)

You are doing well and changing almost daily....

alphaGeek

06-24-2008, 10:24 PM

;)

You are doing well and changing almost daily....

I just need you to take me some progress pics....
:whistler:

-aG

trivial

06-24-2008, 10:28 PM

I just need you to take me some progress pics....
:whistler:

-aG

Whenever you are ready hun. Maybe if we can manage to get some sleep sometime soon, lol.

alphaGeek

06-26-2008, 07:15 PM

You know what? I am surprised by this but yesterday morning I had a banana that had something wrong with it... and I've been sick with what seems like food poisoning for the last 2 days... so no workouts and less food than I wanted.

I'm heading back in to work tomorrow (and the gym.) Unfortunately this means I will have my next 2-day split over Fri/Sat leaving only one day to heal before my next 2-day split. Ah well...

:banana::rl:

-aG

alphaGeek

06-30-2008, 09:59 PM

I'm baaack...

That sickness kicked my ass last week... then all hell broke loose at work and I had to work Saturday. That sucked both left & right balls... ah well. Since last week sucked so bad I'm going to start with the 60% week again.

Cardio: 20 min's at 14 of 20 on the hills. 398 cal's, kicked butt w/HITT.

I lost some strength over the last week... so what, I'm back in the GYM!

Flat Bench: 18 reps @ 180#
Front Lat Pulldown: 20 reps @ 140#
Incline Bench Press: 15 reps @ 190#
Seated Row: 15 reps @ 190#
Smith Shoulder Press: 16 reps @185#
Lateral Raise: 14 reps @ 25#
Cable 1-Arm Rear Lat Raise: 16 reps @ 80#
Smith Shrug: 23 reps @ 200#

Food: not great but OK.
Wrap w/top roast sliced fresh from deli.
1/4 cup cashews & nectarine
1 cup rice, 1 cup green beans & 6 ozs of chicken
Ezekial Bred & turkey sliced fresh from the deli.
nectraine
1 cup rice, 8 ozs of chicken

I feel great hitting the gym again!!!

-aG

trivial

07-01-2008, 01:21 PM

That was a rough sickness, I'm glad to see you back to your normal (albiet a bit leaner!) self :).

Big Sky Guy

07-01-2008, 03:14 PM

Food poisoning is never a fun ride aG!

trivial

07-01-2008, 04:44 PM

Just so you know, right now you are working hard at work, and I'm sitting here missing you.... :kiss: I'm looking forward to the long weekend with you.

alphaGeek

07-01-2008, 08:49 PM

Cardio: 20 mins of HITT, different hill program: 352 cals, setting 14 of 20. I'm going to up it by one tomorrow.

Workout:
1-Leg leg press: 16 reps @ 225#
Seated Leg Curl: 20 reps @ 185#
Smith Lunge: 16 reps @ 195#
Seated Calf Press: 16 reps @ 180#
Bent Over Triceps Extension: 16 reps @ 160#
Lying Leg Raise: 33 reps
1-Arm cable curl: 16 reps @ 60#
Crunches: 43 reps
Side Crunches: 30 reps/side

Food:
Wrap w/top round roast beef.
1/4 cup cashews & necterine.
1 cup rice & 7 ozs of chicken.
Ezekial Bread (2 slices) & sliced turkey

Not sure for dinner... I'll probably have some ol' chicken & rice.

-aG

alphaGeek

07-01-2008, 08:51 PM

Just so you know, right now you are working hard at work, and I'm sitting here missing you.... :kiss: I'm looking forward to the long weekend with you.

Aww... I'm at home now lying beside you... updating my log...
You put me on
:cloud9:

-aG

alphaGeek

07-01-2008, 08:53 PM

Food poisoning is never a fun ride aG!

I'm telling ya... all hell broke loose on Thursday and Friday I wasn't ready to go back & I did because... well, remember that song by the Beastie Boys: Sabotage? I had lots of that going on at work... then had to go in Saturday. I finally started feeling better about mid-day Saturday... a fricking banana... ah well.

:lame:

--aG

alphaGeek

07-04-2008, 01:39 AM

Upped the cardio resistance to 15 of 20 today on the elliptical. It kicked my ass. 20 minutes, hill HITT (1 min hard, 1 min slow) & burned 415 cals.

Workout:
I really tell the difference lack of sleep and being sick last week has taken on my endurance & strength. My delt's were hit the hardest... on a positive note my tri's & bi's seem a bit stronger for some reason.

Decline Bench: 16 reps @ 230#
Bent Over Row: 16 reps @ 65#
Incline Bench: 16 reps @ 190#
Cable Rear Pulldown: 16 reps @ 140#
Front Raise: 12 reps @ 25#
Cable Lat Raise: 10 reps @ 30#
Skull Crusher: 20 reps @ 75#
Cable Biceps Curl: 20 reps # 60#
Dumb Bell Shrug: 16 reps @ 75#'s (per arm)

Will do the lower split some time today (now that it is the Fourth of July: Happy 4th to all.)

-aG

alphaGeek

07-06-2008, 08:29 PM

No cardio today... save for the 90 minutes it took me to do the lawn ;)

1-Leg Leg Press: 16 reps @ 225# (per leg)
Seated Leg Curl: 18 reps @ 195#
Leg Extensions: 20 @ 240#
Lying leg Curl: 15 reps @ 110#
1-Leg Calf Raise: 20 reps @ 265# (per leg)
Lying Leg Raise: 40 reps
Seated Hip Abduction: 20 reps @ 190#
Seated Hip Adduction: 25 reps @ 200# (found the 10# extra wt.)
Crunches: 45 reps
Side Crunches: 40 pres (per side)

Finally getting my appetite back... feels good! had 16ozs of lean steak, 1 cup of brown rice & 1 cup of corn for dinner... without nausia!! I've not been able to eat like that for at least a month.

Tomorrow starts 70% 1RM week. Good shiznet...

-aG

alphaGeek

07-07-2008, 09:02 PM

This week starts 70% week... moving back up :)

Cardio: HITT, 20 Min, Elliptical @ 15 of 20, 408 cals.

Flat Bench: 12 reps @ 210#
Front Lat Pulldown: 12 reps @ 165#
Incline Bench: 13 reps @ 230#
Seated Row: 13 reps @ 290#
Smith Shoulder Press: 14 reps @ 185#
Lateral Raise: 12 reps @ 25#
Cable 1-Arm Rear Lat Raise: 15 reps @ 90#
Smith Shrug: 14 reps @ 235#

Water: 1.5 gallons or so.

Food:
6 egg whites & yolk on low carb wrap.
banana & 1/4 cup cashews (yeah... bananas are Ok now...)
4.5 ozs steak, 1 cup brown rice & 1 cup of green beans.
banana & 1/4 cup cashews
White nectarine
Another steak meal like above
I'll have a little more food before bedtime.

MY APPETITE IS BACK!!!

-aG

Ulter

07-07-2008, 09:12 PM

I'm glad you're feeling better. You're back lifting like a beast. Nice work!

alphaGeek

07-08-2008, 09:05 PM

Cardio: Elliptical, HITT, 20 MIN, 393 cal's.

Workout:
1-Leg leg press: 12 reps @ 245#
Seated leg curl: 12 reps @ 210#
Smith lunge: 12 reps @ 225#
Seated calf press: 13 reps @ 230#
Bent over tricpes extension: 12 reps @ 190#
Lying leg raise: 40 reps
1-Arm Cable Curl: 12 reps @ 70#
Ab Crunches: 60 reps
Side crunches: 40 reps/side

Food:
6 egg whites & 1 yolk w/low carb wrap
banana & 1/4 cup cashews
5 oz steak, 1 cup brown rice & 1 cup of green beans
banana & 1/4 cup cashews
ezekial bread w/3ozs of turkey
5 oz chicken, 1 cup brown rice & 1 cup of green beans

-aG

alphaGeek

07-08-2008, 09:06 PM

I'm glad you're feeling better. You're back lifting like a beast. Nice work!

Thanks... working at making sure I keep to my schedule...

;)

-aG

trivial

07-08-2008, 09:16 PM

alphaGeek

07-10-2008, 09:40 PM

Cardio: 20 mins, HITT, 14 of 20 setting, 401 cals....

Decline Bench: 14 reps @ 270#
Bent Over Row: 12 reps @ 75#
Incline Bench Press: 12 reps @ 230#
Cable Rear Pulldown: 12 reps @ 160#
Front Raise: 11 reps @ 30#
Cable Lat Raise: 12 reps @ 40#
Skull Crusher: 15 reps @ 85#
Reverse Cable Biceps Curl: 12 reps @ 70#
Dumb Bell Shrug: 12 reps @ 90#/arm
Pissed cuz someone hogged the incline bench press so I did 7 reps @ 360#

Water: 1 gallon

Food:
low car wrap & 6 egg whites/1 yolk
2 pieces of ezekial bread & 3 oz of turkey
1 cup of brown rice, 1 cup of green beans & 5 ozs of chicken
1/4 cup of cashews
1 cup brown rice, 1/2 cup green beans & 5 ozs of chicken
may eat more b4 bed...

-aG

dubdubs

07-11-2008, 10:13 AM

may eat more b4 bed...

-aG

did you and triv eat during bed lol? I just had to say that with the visual of your fridge action in my head. AG, nice log. You got some nice curl action there too.

trivial

07-11-2008, 03:27 PM

Food:
low car wrap & 6 egg whites/1 yolk
2 pieces of ezekial bread & 3 oz of turkey
1 cup of brown rice, 1 cup of green beans & 5 ozs of chicken
1/4 cup of cashews
1 cup brown rice, 1/2 cup green beans & 5 ozs of chicken
may eat more b4 bed...

-aG

It is important that your wraps have as few cars in them as possible...

:kiss:

alphaGeek

07-11-2008, 05:58 PM

did you and triv eat during bed lol? I just had to say that with the visual of your fridge action in my head. AG, nice log. You got some nice curl action there too.

Ummm... but what am I eating before bed? (A little bit of Trivial...)

/me ducks

--aG

trivial

07-11-2008, 06:16 PM

Ummm... but what am I eating before bed? (A little bit of Trivial...)

/me ducks

--aG

:eek2: you didn't just say that.....

(but now you better make good on it!)

alphaGeek

07-14-2008, 11:37 PM

80% week...
Elliptical: 20 min HITT = 424 cals
Flat bench: 10 reps @ 240#
Front Lat Pulldown: 10 reps @ 180#
Incline Bench: 10 reps @ 250#
Seated Row: 8 reps @ 340#
Smith Shoulder Press: 8 reps @ 225#
Lateral Raise: 10 reps @ 30#
Cable 1-Arm Rear Lat Raise: 12 reps @ 100#
Smith Shrug: 8 reps then 7 reps @ 265#
Food: Yes
H2O: 1.25 Gallons

-aG

alphaGeek

07-15-2008, 09:25 PM

Busy week so I'm keeping it short:

Cardio: HITT, 20 Mins, 406 cals.
1-Leg Leg Press: 8 reps/leg @ 285#
Seated Leg Curl: 8 reps @ 240#
Smith Lunge: 8 reps/leg @ 250#
Seated Calf Press: 9 reps @ 270#
Bent Over Triceps Extension: 6 reps @ 220# (problems keeping weight steady)
Lying Leg Raise: 50 reps
1-Arm Cable Curl: 8 reps @ 80#
Ab Crunch: 60 reps
Side Crunch: 50 reps/side
Water: 1 gallon
Food: Yeah, no junk, eating on-time... added syntha-6 protein to the diet 2x/day...

-aG

alphaGeek

07-16-2008, 09:31 PM

Well, Wednesday's are off day but since I weighed in at 249 pounds this morning (and at WW's prompting last night) I took some pics...

Not a pretty background nor massage into a single picture with before and after... but gives some idea of where I'm at after 6 months of work.

http://www.wittystees.com/images/ag_front_071608.jpg
http://www.wittystees.com/images/ag_back_071608.jpg
http://www.wittystees.com/images/ag_upper_front_071608.jpg
http://www.wittystees.com/images/ag_lower_side_071608.jpg

-aG

alphaGeek

07-16-2008, 09:38 PM

Just for comparison here is my former progress pic:

http://www.wittystees.com/images/agprogress.jpg

dubdubs

07-17-2008, 06:44 AM

trivial

07-17-2008, 07:54 AM

No one can say we aren't determined people! Lol. Hun, your pics are amazing. I am especially blown away by the back pic - where are your sides going??? Awesome. You rock.

Tweak

07-17-2008, 05:47 PM

WHOA!!!!!!!!!!!!!!

AG, you look AMAZING!!!!!!!!!!! What a huge transformation!!!!!!!!!! :bowdown:

NubianBeauty

07-17-2008, 08:28 PM

Hidngod

07-17-2008, 08:42 PM

Wow, that's a helluva job there, bro. And the progress from June to now is tremendous, too.
Tremendous.

saiyanjin

07-17-2008, 08:43 PM

great changes, good job.

xtinct

07-17-2008, 08:46 PM

P Bo

07-17-2008, 08:53 PM

Wow...very inspiring and motivating to see your progress!

MR. BMJ

07-17-2008, 09:19 PM

If someone had shown me those 01/08-06/08 pics without the dates I would have sworn that there must have been at minimum 12 months (and probably more) in between those pictures. Incredible progress in 6 months. And then to keep the pace going into July....that's extremely impressive.

That's exactly what I was thinking!!!

Phenomenal job AG:dj:

That's a very impressive change, I can't wait to see what another 6 months will bring:coolugh:

On a funny note, the before side-view pic is kind of funny. Were you trying to pose funny or did it just out like that? All respect intended on that question:)

BMJ
:bmj:

Ulter

07-17-2008, 10:29 PM

Atta boy!
You're looking great, Slim. I can't wait to see the real deal Saturday.

alphaGeek

07-17-2008, 10:37 PM

That's exactly what I was thinking!!!

Phenomenal job AG:dj:

That's a very impressive change, I can't wait to see what another 6 months will bring:coolugh:

On a funny note, the before side-view pic is kind of funny. Were you trying to pose funny or did it just out like that? All respect intended on that question:)

BMJ
:bmj:

Heh... I hate that pic :ohnoes: I was going through a personal hell at that time when I took it and simply showed in the image. So yeah, it just turned out all fracked up...

But it does show how far I had to go. I was tired of being tired... as I look back it was the beginning of many changes in my life.

Thanks for the props...

-aG

alphaGeek

07-17-2008, 10:46 PM

If someone had shown me those 01/08-06/08 pics without the dates I would have sworn that there must have been at minimum 12 months (and probably more) in between those pictures. Incredible progress in 6 months. And then to keep the pace going into July....that's extremely impressive.

Thanks... Those dates are correct and I'm mentally in this until I have the body I want and even then, I'll keep on looking for new highs.

great changes, good job.

Thanks for the props...

Wow, that's a helluva job there, bro. And the progress from June to now is tremendous, too.
Tremendous.

Wow... great feedback... Thank you for the compliment!

:hyper::hyper::hyper:

alphaGeek

07-17-2008, 10:53 PM

HOLY SHIAT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!! :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap:

Now that is phenomemal!!!!! :cheer: :cheer: :cheer: :cheer: :cheer: :cheer: :cheer: :cheer: :cheer: :cheer: :cheer:

Aww.... coming from you that means a TON!!! Thank you!

WHOA!!!!!!!!!!!!!!

AG, you look AMAZING!!!!!!!!!!! What a huge transformation!!!!!!!!!! :bowdown:

/me blushes :o

alphaGeek

07-17-2008, 10:55 PM

Wow...very inspiring and motivating to see your progress!

Thank you :o

I'm working on getting a couple of people at work into the gym... by using my b4 and progress pics (dunno if I'll ever be "after".) I'm just nervous because in my before I didn't think I was as big as I was... and I hate that one picture.

--aG

alphaGeek

07-17-2008, 11:03 PM

OMG you look fabulous. What awesome work you have done in such short time. and look at you blaming your hidden photo fetish on me.

Everyone blames me but if it is gonna get more pic action - CARRY ON

Great JOB AG... That is awseome. You and Triv are such a great TEAM (lol carb depletion has me thinking faster than I can type). LUCKY that you guys have each other for support. You don't know how addicting having that alone is for achieving your goals.

Here Here to the happy couple in Fitness :heart:

Sheesh... I dunno what to do with all the compliments (keep 'em coming ;) )

And yeah, I was not sure how my pics would turn out... but I spoze they must have turned out well... you might need to bug me more often to post though, my work is sucking up all my time and I have just enough energy to work out and well... work. Pic's are a luxury at the moment.

Now I just need to get Triv in front of the camera... but she sez I can only do it in the AM and I'm out the door b4 she wakes up... So Saturday it is.

Ya know... I don't think either of us alone would be able to do what we have done together... but I will say that without her I would not be where I am now.

-aG

alphaGeek

07-17-2008, 11:05 PM

I really wanted to hit the upper split but... at 3:30pm I found out that 0 of the 80 supply and medical stations we were migrating from one network to another were completed.

This meant the automated processes for checking the patient meds was not in place and we had a higher chance of error than I was comfortable with.

Sooo.... it was a long night... we worked until 9:30 on top of an already hard day. But patient care is VERY important.

I plan on hitting my upper split tomorrow, 7/18 and make up the lower split on 7/19.

-aG

trivial

07-17-2008, 11:06 PM

Ya know... I don't think either of us alone would be able to do what we have done together... but I will say that without her I would not be where I am now.

-aG

Aww, me either. Thank you for not letting me give in to weakness on the times I've needed you to keep me strong...

:ily:

alphaGeek

07-17-2008, 11:14 PM

Atta boy!
You're looking great, Slim. I can't wait to see the real deal Saturday.

Thanks big kahuna... I look forward to the vist myself!

:Rawk:

-aG

warmpain

07-18-2008, 10:03 AM

Damn AG, that is the kinda thing that makes me want to go train right now. Fantastic work.

alphaGeek

07-18-2008, 07:42 PM

Damn AG, that is the kinda thing that makes me want to go train right now. Fantastic work.

Thank-you... After six months of hard work it's great to hear the kudos! (I don't think bodybuilding will ever stop--unless I have something medical requiring it.)

:weightlifter:

-aG

claire

07-18-2008, 08:13 PM

Awesome transformation!!! :cheer::cheer::cheer: You look great!

nychris

07-18-2008, 08:17 PM

Wow, thats a serious change in a short period of time! Awesome job dude, I know you put a ton of work in!

kook

07-18-2008, 10:14 PM

trivial

07-20-2008, 03:18 PM

same here, I quickly assumed a year plus progress... very impressed now. congrats, and good luck with the upcoming progress.

Yeah it does look that way, lol. But for any doubters - Ulter and Cakers have seen enough of the transformation first hand to vouch for the timeline. He's a determined and hard working man. And having a fully stocked fridge with perfectly pre-portioned foods doesn't hurt either! :D

Hidngod

07-20-2008, 04:57 PM

Yeah it does look that way, lol. But for any doubters - Ulter and Cakers have seen enough of the transformation first hand to vouch for the timeline. He's a determined and hard working man. And having a fully stocked fridge with perfectly pre-portioned foods doesn't hurt either! :D

I remember the pics. Your fridge is Stacked!

trivial

07-20-2008, 05:07 PM

I remember the pics. Your fridge is Stacked!

Well right now it's empty, lol. I'm trying to fill it as we speak. I'm doing my cooking marathon right now.

Oh, and I have to brag about one more thing: His job has been crazy the last few months. He's been working 50-60 hours, and having to go in on weekends some (where he is right now) in preparation for a huge technology go-live. Life is absolutely crazy for him right now, no guarantees of when he'll come home in the evenings and he's still getting his workouts in, eating right, and not complaining. I know it would be much easier to say "Screw it, when this is over I'll worry about it." But instead, he's going forward. I'm not sure I could do what he is doing.

Hidngod

07-20-2008, 08:55 PM

Well right now it's empty, lol. I'm trying to fill it as we speak. I'm doing my cooking marathon right now.

Oh, and I have to brag about one more thing: His job has been crazy the last few months. He's been working 50-60 hours, and having to go in on weekends some (where he is right now) in preparation for a huge technology go-live. Life is absolutely crazy for him right now, no guarantees of when he'll come home in the evenings and he's still getting his workouts in, eating right, and not complaining. I know it would be much easier to say "Screw it, when this is over I'll worry about it." But instead, he's going forward. I'm not sure I could do what he is doing.

Once you get in thta zone, it gets a little easier. But still, with that many distractions it's harder to stay focused.
Mad props to aG.

alphaGeek

07-20-2008, 09:23 PM

Once you get in thta zone, it gets a little easier. But still, with that many distractions it's harder to stay focused.
Mad props to aG.

Yeah... Though it sounds simple I simply made the choice to eat clean & focus on working out. In fact, I'll tell you what, food was such an addiction for me I would just eat and eat until what I liked was gone, then buy more. Now food is simply food. When I eat things that are border-line (subway chicken breast sub w/lettice, tomato & onion) when I'm on the run I actually have a hard time with the salt & preseratives. I spoze I'm saying I changed my mind on food & fitness.

same here, I quickly assumed a year plus progress... very impressed now. congrats, and good luck with the upcoming progress.

Thanks for the props... I can't wait to see where my journey takes me.

Wow, thats a serious change in a short period of time! Awesome job dude, I know you put a ton of work in!

Amen! It is tough but like I said before, it was a choice I made to change my mind.

Awesome transformation!!! :cheer::cheer::cheer: You look great!

Thank you sooo much... but this is just the beginning!

-aG

alphaGeek

07-21-2008, 08:54 PM

OK, I'm taking this as a sign of tonight's go live at the hosptial I have but my # of views is at 777, yeah me!

Workout for today:

Flat Bench: 5 reps @ 270#
Front Lat Pulldown: 5 reps @ 210#
Incline Bench Press:6 reps @ 280#
Seated Row: 5 reps @ 380#
Smith Shoulder Press: 6 reps @ 235#
Front Raise: 7 reps @ 35#
Cable 1-Arm Rear Lat Raise: 10 reps @ 110#
Smith Shrug: 9 reps @ 315#

High Intensity Cardio: 20 min, would have set a record but got a call right in the middle of my workout. (Damn bluetooth phone w/sterio headsets.) burned 392 calories.

Food:
1 serving of banana protein powder
1 Banana
Low carb wrap w/6 ozs of turkey
1 serving of banana protein powder
1 cup brown rice, 6 ozs chicken & 1 cup of corn
1 12" chicken breast sub w/only lettice, onion & tomato
1 cup brown rice, 6 ozs chicken & 1 cup of corn (future)
1 serving of banana protein powder (future)

It will be a long night so must keep energy stores up.

Oh yeah, a gallon of H2O for the day.

-aG

trivial

07-21-2008, 09:01 PM

alphaGeek

07-22-2008, 05:30 AM

I miss you. I don't wanna go to bed alone :(.

We're about done with the technical aspects of the conversion... I'm fraking tired as hell...

Miss u sweety...

:ily:

-aG

alphaGeek

07-22-2008, 05:44 PM

Cardio: Tired from last nights conversion so I set resistance to 12 of 20 instead of 14 of 20. Burned 372 cals in 20 mins.

1-Leg Leg Press: 6 reps @ 325#
Seated Leg Curl: 6 reps @ 275#
Smith Lunge: 8 reps @ 290#
Calf Press: 10 reps @ 270#
Lying Leg Raise: 45 reps (started to get energy drop)
1-Arm Bicep Cable Curl: 4 reps @ 100#
Ab Crunch: 80 reps
Side Crunch: 70 reps

Food: Not good today because I got up at noon... but it will improve as the day goes on.
1 cup cottage cheese, 1/4 cup cashews & 1 bagel (25g carbs 7g of which are fiber)
12" Subway, chicken breast (double), lettice, onion & tomato.

I will have this evening (working the late shift):
1 cup brown rice, 1 cup corn & 5oz chicken.
1 low carb wrap w/4 oz of turkey.
Crispers salad & sandwich (not sure of type but eating out w/family at 7:00)

Water: Had almost a gallon so far... will have more as the night progresses.

Tomorrow goes back to a normal day... no more wierd stuff... WOOT!

I look forward to computing my new 1RM weight... I see tons of improvement!

-aG

alphaGeek

07-24-2008, 10:33 PM

Great workout! I did 10 minutes of HIIT cardio then got my bodyfat/measurements... then did my 20 minutes of HIIT.

406 Calories on the Elliptical in 20 minutes. Don't know about the 10 minutes of HIIT. I suppose that is roughly 600 Calories.

Decline Bench Press: 8 reps @ 350#
Bent Over Row: 7 reps at 95#
Incline Bench Press: 8 reps @ 290#
Cable Rear Pulldown: 5 reps @ 200#
Front Raise: 6 reps @ 35#
Cable Lateral Raise: 4 reps @ 50#
Skull Crusher: 6 reps @ 105#
Reverse Cable Biceps Curl: 6 reps @ 90#
Dumb Bell Shrug: 7 reps @ 100#/arm

Food:

Banana & Protein Shake
Cashews & Banana
1 cup brown rice, 1 cup of corn & 6 ozs of chicken
Low Carb wrap and 4 ozs of low sodium turkey
1 cup brown rice, 1 cup of corn & 6 ozs of chicken
I will have another protein shake before bed.

A good day.

-aG

trivial

07-24-2008, 10:35 PM

Hey there sexy....you ready to go to sleep yet?

alphaGeek

07-24-2008, 10:37 PM

Weight: 249 pounds
Electronic BF %: 21.5% (yeah right!!!)
Caliper Measurement BF %: 15.95%
Lean Mass: 209.5 pounds
Fat Mass: 39.5 pounds
Calves: 17.25"
Quads: 26.75%
Hips: 45"
Abdomen: 40.25"
Bicpes: 15.25" (not flexed)
Chest: 48.5"

-aG

alphaGeek

07-26-2008, 04:56 PM

HIIT Cardio: 20 mins/Elliptical/13 of 20/410 Calories

Water: 1 Gallon

Food: Can't remember that far back but I did miss one meal.

Workout:
1-Leg Leg Press: 7 reps @ 325. Felt good so I did the entire stack: 4 reps @ 365.
Seated Leg Curl: 5 reps @ 275.
Leg Extension: 15 reps @ 255.
Lying Leg Curl: 6 reps @ 150.
1-Leg Toe Press: 10 reps/leg @ 392.
Seated Hip Abduction: 15 reps @ 190.
Seated Hip Adduction: 20 reps @ 190.
Lying Leg Raise: 35 reps (ran out of steam).
Crunches: 90 reps.
Side Crunches: 40 reps/side.

-aG

Nick

07-26-2008, 07:26 PM

Damn bro, solid measurements! Nice leg work, looking strong.

alphaGeek

07-28-2008, 09:51 PM

This week is discovery week... I'm planning on switching from the Hammer Strength machines to the Free Weights again... so my numbers are going to drop.

I am also going to spend more time doing compound lifts. They will be light at first but I expect that, once my secondary/tertiary muscles catch up with my primary muscle groups, I will see huge gains.

I also read some articles on HIIT and my HIIT has not been what I thought. I did 10 minutes today, 1 min hard & heavy, 1 min low & recovery. On the elliptical I hit 94+ RPM on heavy and when I was done... damn I was shot! This will be my new cardio.

Flat Bench: 45x15, 135x12, 225x3
DB Bench (Flat): 100/armx5 (just to see if I still "got" it.)
Incline Bench: 45x15, 135x8, 185x4
Decline Bench: 45x15, 135x12, 185x8
Cable Row: 100x15, 150x12, 200x5, 250x2
Iso Row: 180x15, 270x8, 360x4, 410x2

Water: 4 lieters

Food:
3 bananas
1/2 cup cashews
2xlean d. protein powder shakes (2 scoops each)
2x5 oz chicken, 1 cup brown rice, 1 cup corn meals
1 low carb wrap w/3 ozs of low sodium deli turkey

-aG

alphaGeek

07-30-2008, 09:05 PM

This has been a tough week... the hangover of a go-live conversion that was 2/5 of the normal time has left a wake of work in its path. So, no workout yesterday and I worked out on my normal off-day.

DB Biceps Curls: 15x30#, 8x35#, 6x40# and 3x45 (fourth was bad form)
Reverse Cable Bicpes Curl: 15x50#, 7x70#, 2x90#
Biceps Cable Curl (s-bar, wide grip): 15x35#, 8x65#, 3x85
Nose Crusher: 15x65#, 8x65#, 4x115#
Triceps Cable Pushdown: 15x80#, 8x110#, 8x150#, 6x200#
Front Raise: 15x15#, 8x20#, 8x25#, 6x30#, 4x35#
Smith Shoulder Press: 15x135#, 6x225#, 3x245#
Smith Shoulder Shrug: 15x225, 8x315#, 4x365#
Cable 1-Arm Rear Lat Raise: 15x80#, 8x110#, 3x140#

No Cardio...

I had my food, just don't want to log...

Water: 5 Liters.

Kicked my ass today... I will HURT from today's workout!

-aG

alphaGeek

07-31-2008, 10:22 PM

I have a birthday to attend tomorrow so I won't be working out... so today's workout was a killer.

HIIT: 10 minutes of hell. 208 Cal's burned and 1.03 miles traveled.

Smith Lunge: 15x135#, 8x235#, 8x285#, 4x315#
Seated Calf Raise: 15x180#, 8x270#, 4x360#
Seated Hamstring Curl: 15x215#, 6x240#, 4x255#
Leg Extensions: 15xs255#, 10x255#, 10x255#, 9x255#
1-Leg Toe Press: 15x265#, 8x305#, 6x345#
1-Leg Leg Press: 15x205#, 8x265#, 6x285#, 4x325#
Ab Crunches: 3x33
Ob. Crunches: 3x33/side

I will hurt tomorrow.

1 gallon of water was consumed...

Ate a bunch of clean food.

-aG

alphaGeek

08-04-2008, 10:47 PM

What a weekend... crap food, no workout... but hit the ol' gym and kicked my ass.

HITT cardio, 10 mins, 228 cal's, dunno mileage... heart rate hit 170+ so I did a good job ;)

Started w/Raw benches but... well, the reason I quit doing them came back. My left shoulder (I dislocated it my Sr. year in HS -- never the same after that) started to hurt terribly bad.

Raw Bench: 45#x15 reps, 135#x12 reps, 185#x8 reps, here's where it hit me: 225#x1 rep. Warning!!! Back to the hammer strength machines.
Hammer Incline Bench: 90#x15 reps, 180#x12 reps, 270#x8 reps, 360#x4 reps.
Hammer Wide Chest: 90#x15 reps, 180#x12 reps, 230#x8 reps, 270#x4 reps.
Iso Flat Bench: 90#x15 reps, 180#x4 reps.
Chest was toast...
Cable Rows, wide grip: 100#x15 reps, 140#x12 reps, 180#x8 reps, 200#x6 reps, 220#x4 reps.
Hit lactic threshold here... was burping but kept it down.
Hammer Row: 90#x15 reps, 180#x12 reps, 270#x8 reps, 360#x4 reps, 410#x2 reps.
DB Bent Over Row: 55#x8 reps, 70#x8 reps, 85#x6 reps, 100#x4 reps.

Water: 1.5 Gallons.

Food:
Banana, 2 scoops syntha 6
Low Carb Wrap, 4 ozs of low sodum turkey, .5 ozs low sodium provolone.
1 cup brown rice, 1 cup corn, 10 ozs of baked chicken.
Banana, 1/4 cup cashews.
Again, Banana, 1/4 cup cashews about 30 mins later.
Low Carb Wrap, 4 ozs of low sodum turkey, .5 ozs low sodium provolone.
1 cup brown rice, 1 cup corn, 10 ozs of baked chicken.
Probably going to have 8 ozs of cottage cheese in about 30 mins.

This will hurt :)

--Joe

alphaGeek

08-05-2008, 11:06 PM

Great workout today... not going to bother with food cuz it's late.

Water: 1.25 gallons

No Cardio... got of work late today.

DB Bicep Curls: 15x30, 12x35, 6x40, 4x45, 3x50
Reverse Bicpes Curl: 15x50, 6x70, 2x90
Biceps Hammer Curl: 8x30, 4x40
Nose Crusher: 15x65, 10x85, 2x115, 7x85, 5x95
Cable Triceps Pushdown: 15x80, 8x130, 6x180, 2x220
Front Raise: 15x20, 12x25, 8x30, 7x35
Smith Shoulder Press: 15x135, 12x185, 8x225, 3x275
Smith Shrug: 15x225, 8x315, 3x405
Cable 1-Arm Rear Lat Raise: 15x60, 12x80, 10x100, 8x120, 4x140
Side Raise: 15x20, 8x25, 4x30

Yeah, long workout but I had to kill my stress from the day. It worked.

-aG

matt1990

08-05-2008, 11:49 PM

You is still a beast in da gym man! But i noticed that this page is lacking some comments man so let me aid you by saying GOOD JOB!

Matt~

Hidngod

08-06-2008, 06:11 AM

dubdubs

08-07-2008, 09:19 AM

feeling replenished today? lol :dj:

Pixie

08-07-2008, 10:12 AM

Stopping in to say hi to Triv's HOTTIE. Looks like you've been busy with work.

alphaGeek

08-07-2008, 09:20 PM

feeling replenished today? lol :dj:
Heh... why yes, thank you :hilarious:

alphaGeek

08-07-2008, 09:21 PM

Stopping in to say hi to Triv's HOTTIE. Looks like you've been busy with work.

BUT I took tomorrow off and we're going to go to the BEACH!!! WOOT!

(them 60 hour weeks are kicking my ass...)

-aG

alphaGeek

08-07-2008, 09:24 PM

Nothing kills stress for me, like *** or a workout. Good stuff.

It keeps me sane... I NEED the workout like other people need oxygen... With the bullshit I put up with at work it keeps me from slamming heads into concrete walls...:taz::taz::taz::taz:

You is still a beast in da gym man! But i noticed that this page is lacking some comments man so let me aid you by saying GOOD JOB!

Matt~

Thanks bro! I'm on my long-ass workout mode to beat the BS I put up with...

-aG

alphaGeek

08-07-2008, 09:33 PM

Good workout today... I'm happy with it.

1-Leg Calf Press:
225x15
305x12
345x8
365x4

Seated Calf Press:
90x15
180x12
230x8
270x6
360x4

Smith Lunges:
135x15/leg
185x12/leg
225x8/leg
315x6/leg
365x4/leg

Leg Extensions:
255x15
255x15
255x12
255x12
255x10
255x10

1-Leg Calf Press:
305x12
305x12
305x9
305x9
305x9

Seated Ham Curl:
180x15
201x12
240x6

Hams started to spasm & cramp... That means I'm finished

Food:
Banana, 2 scoops of syntha 6
6 eggs, 2 cups of mixed fruit
low carb wrap, 4 ozs of low sodium turkey, .5 ozs of low sodium provalone cheese.
1 cup brown rice, 5 ozs turkey, 1 cup corn
banana, 1/4 cup cashews
low carb wrap, 4 ozs of low sodium turkey, .5 ozs of low sodium provalone cheese.
1 cup brown rice, 6 ozs chicken, 1 cup corn

Water: 6L

-aG

alphaGeek

08-08-2008, 09:50 AM

Stopping in to say hi to Triv's HOTTIE. Looks like you've been busy with work.

Heh... was tired last night and meant to respond...

Yeah, work sucks... as soon as I can drop to 45 or so hours/wk I will really work to get a new job in earnest.

-aG

alphaGeek

08-11-2008, 09:48 PM

What an odd day. I just didn't have any energy... ate well. Triv said I was in ketosis after the workout... Another thing, I drank no less than 2 gallons of water today but hardly sweat at all... just a light sheen. Normally I'm just dripping. Perhaps just recovery from the weekend???

Flat Bench
90x15
180x12
270x4

Incline Bench
90x12
140x10
180x8
230x6
270x2

Cable Row
120x15
160x11
200x6
240x3

Hammerstrength Row
180x15
270x8
360x4
410x0 (attempted... just didn't have enough energy...)

Decline Bench
90x15
180x12
270x8
360x3

Lat Pulldown (front)
100x15
140x12
160x8
190x4

Wide Bench
90x15
180x12
270x8
360x2

Lat Pulldown (rear)
100x15
150x8
190x0 (attempted... again, energy drain)

Water: As mentioned, 2 gallons

Food:
Low carb wrap, 4 egg-beaters, 4 oz steak (ummmm)
2 banana & 1/2 cup cashews
1 cup rice, 1 cup corn, 5 ozs chicken
2 bananas
Low carb wrap, 4 ozs of low-sodium turkey and 1/4 oz. low sodium provalone
1 cup rice, 1 cup corn, 4 ozs chicken
1 cup rice, 1 cup corn, 5 ozs chicken

-aG

alphaGeek

08-12-2008, 10:53 PM

Normally do arms & shoulders on Tuesdays but after yesterdays workout my arms were not ready... strange connectors hurting today even though I didn't do as high weight/rep combos. Oh well, it's now LEG DAY today!

Smith Lunges (per leg)
135x15
225x12
315x8
405x4

Leg Extensions
255x15
255x10
255x10
255x10

Seated Calf Raise
90x15
180x12
270x8
360x4

Seated Hamstring Curl
195x15
215x12
240x8
255x4

1-Leg Leg Press
15x295
8x305
6x325
4x365

1-Leg Toe Press
15x305
12x325
8x345
4x365

Water: 1.5 gallons

Food:
1 cup egg beaters, 1/2 cup dry measure oatmeal
Banana, 1/4 cup cashews, 1 nectarine
Low carb wrap, 4 oz low sodium chicken and 1/4 oz low sodium provalone
1 cup brown rice, 1 cup of corn & 5 ozs of chicken
Banana & 1/4 cup cashews
Low carb wrap, 4 oz low sodium chicken and 1/4 oz low sodium provalone
1 cup brown rice, 1 cup corn, 4 ozs of chicken
1 cup brown rice, 1 cup corn, 4 ozs of chicken, 6 ozs of lean steak

Ulter

08-12-2008, 11:56 PM

You're probably going to find that you have to cut your lifts down or you'll get joint pain. You're going to get weaker on that diet and you'll end up shifting the weight to your connective tissue and joints.

Hidngod

08-13-2008, 10:28 PM

:dinner:
That last meal looks great.

alphaGeek

08-14-2008, 02:17 PM

That last meal looks great.

Since my leg workout on Tuesday all I do is eat, eat, eat... so much so that I ran out of food today at 1:00... and it should have taken me until 4:00. I keep protein powder here at work so I'll be downing it every hour until 3:30 or so...

And I brought another 8 ozs of lean steak with me today in case I didn't have enough food... and it's already gone.

Off to have a shake :yumyum:

trivial

08-14-2008, 03:32 PM

Since my leg workout on Tuesday all I do is eat, eat, eat... so much so that I ran out of food today at 1:00... and it should have taken me until 4:00. I keep protein powder here at work so I'll be downing it every hour until 3:30 or so...

And I brought another 8 ozs of lean steak with me today in case I didn't have enough food... and it's already gone.

Off to have a shake :yumyum:

I'm glad to see you getting more food in you.... :kiss:

alphaGeek

08-14-2008, 09:10 PM

Water: 2 gallons

Food: A shitload... 1 cup of dry oatmeal, 2 scoops synta-6, low carb wrap w/ 6ozs turkey & .25 ozs provalone, banana, 1 cup cashews, 1 cup brown rice, 1 cup corn, 6 ozs of chicken, another low carb wrap w/6ozs turkey & .25 ozs provalone, banana, 16 ozs of steak, 2 scoops synta-6, 1 cup brown rice, 1 cup corn & 8 ozs of chicken. I'll probably add another 8 ozs of chicken b4 bed.

Workout:

DB Biceps Curl
30x15
35x10
40x6
45x4
50x2

Nose Crusher
65x15
85x12
85x10
115x1 (left elbow started to hurt)

Smith Military Press
135x15
185x8
225x4

Biceps Cable Curl (1-arm)
40x15
50x12
60x10
70x5

Triceps Pushdown (bar)
120x15
140x12
160x10
180x7
200x4

Front Raise
20x15
25x12
30x8
35x6

Tricpes Pushdown (rope)
80x15
110x12
130x8
150x6

Smith Shrug
225x15
315x12
405x3

-aG

trivial

08-15-2008, 08:02 AM

I WANT TO EAT ALL YOUR FOOD. SERIOUSLY.

alphaGeek

08-19-2008, 09:14 PM

Tired... stayed up all night Saturday into Sunday, slept from 9:00-11:00 am, moved a piano, got ready for a hurricane and go to bed late 'cuz we discovered a new series: Dexter. Went to bed at 12:30am or so Monday night, up at 6:00, went to bed this morning again at 12:00am, up at 6:00. My ass is dragging and I felt it this morning.

I ate and had water today.

Workout:

HIIT today for 10 minutes, burned 203 calories, kicked my ass before I even started my workout.

Flat Bench:
90x15
140x12
180x8
230x4

Iso Hammer Row:
180x15
230x12
270x8
360x3

Incline Bench:
90x15
130x12
180x8
230x4

Cable Row:
100x15
140x12
170x8
200x4

Wide Bench:
90x15
180x12
270x7
320x4

Lat Pulldown:
100x15
140x12
170x8
200x4

Decline Bench:
90x15
180x12
230x8
270x6

Planned Reverse Lat Pulldown but was worn out.

alphaGeek

08-20-2008, 10:20 PM

Food: A bunch again.
Water: 6L

Workout:

DB Biceps Curl
30x15
35x12
40x8
45x4

Triceps Pushdown (rope)
100x15
120x12
150x8
170x4

Cable Biceps Curl (1-arm)
40x15
50x12
70x8
90x4

Nose Crusher (L. Elbow was hurting)
65x15
65x15
65x10
65x11

Smith Shoulder Press
135x15
155x12
185x8
205x4

Smith Shoulder Shrugs
135x15
225x12
315x8
405x1 (R. Wrist was hurt)

Front Raise
20x15
25x12
30x8
35x4

Side Raise
15x15
20x12
25x8
30x4

Cable 1-Arm Rear Delt Raise
50x15
60x12
80x8
120x4

WOOT!!!

-aG

Big Sky Guy

08-20-2008, 11:30 PM

Way to push through!

Get some sleep so you can call me next week and talk PayPal for 10 minutes!

alphaGeek

08-21-2008, 11:48 AM

Way to push through!

Get some sleep so you can call me next week and talk PayPal for 10 minutes!

Haha... I called you yesterday on the way home but it said something about your mail box being full. You sound like ME!

My voice mail system-->:bash:<--me

Hidngod

08-21-2008, 12:15 PM

:taz:
Just checking up.
Carry on.

matt1990

08-21-2008, 02:58 PM

alphaGeek

08-21-2008, 03:37 PM

Just curious man, but don't you think that your over-training? I mean some of the lifts you do are working the same muscle groups two or three times per session. I would find that a little much and I would think that it would tax your body hardcore.

You have any reasoning behind this lifting style and routine man?

Matt~

A bastardized GVT. I originally wanted to work GVT but incorporate heavy lifts. My body really responds to volume but I hate giving up my heavy lifts.

But yeah, I agree, I'm overtraining... something I discovered over the last week. Next week I'll either shit or get off the pot with GVT the right way.

:wallbash:

-aG

matt1990

08-21-2008, 04:37 PM

Thats right get pissed at yourself and UNLEASH IT AT THE GYM AND EXPLODE WITH PRS AND BIG NUMBERS! Well, thats my suggestion my friend :D

Matt~

alphaGeek

08-25-2008, 08:03 PM

Well... after a rest from overtraining I started GVT today.

Calf Press
6 sets of 720x10
1 set of 720x9
3 sets of 720x10

Smith Lunge
7 sets of 225x10
1 set of 225x5
1 set of 225x8
1 set of 225x10

Seated Leg Press
10 sets of 365x10

I have not sweat like that since I used to do 1 hour of cardio... kicked my ass.

Also started getting up at 5:30 and heading to the gym for HIIT. I pulled 12 minutes today and I could feel my metabolism jacked up on overdrive all day. Good shiza!

-aG

Big Sky Guy

08-26-2008, 10:10 AM

Ahhh...the feel of HIIT in the AM!

Been so long I can barely remember. I will live vicareously through you!

Hidngod

08-26-2008, 12:16 PM

Ahhh...the feel of HIIT in the AM!

Been so long I can barely remember. I will live vicareously through you!

^^^^^^^^^^^^^^^^^^
Me too. I can barely get up to get to work. I did manage to bike in today, but I ended up being late 'cause I put it off so long.

alphaGeek

08-26-2008, 08:18 PM

^^^^^^^^^^^^^^^^^^
Me too. I can barely get up to get to work. I did manage to bike in today, but I ended up being late 'cause I put it off so long.

That's what happened to me yesterday... 15 minutes... aargh. Not that anyone is checking up on me. It's my own personal "thing."

Ahhh...the feel of HIIT in the AM!

Been so long I can barely remember. I will live vicareously through you!

Did it again today (even after that leg workout -- it HURT) and sweat most of the day. BTW: Feel free to live vicareously through me... except on the weekends ;)

-aG

alphaGeek

08-26-2008, 08:22 PM

HIIT in the AM again, 12 minutes, with the pain in my legs it took everything just to get there...

Wide Grip Bench Press
7 sets of 180x10
1 set of 180x9
1 set of 180x7
1 set of 180x10

Hammer Strength Row Machine
2 sets of 230x10
1 set of 230x8
1 set of 230x7
1 set of 230x8
2 sets of 230x10
1 set of 230x8
1 set of 230x7

Didn't eat as much today -- LONG day. It hit me hard during the workout.

-aG

trivial

08-26-2008, 08:24 PM

I <3 U......proud of you for working so hard.....

alphaGeek

08-27-2008, 10:10 PM

Did 14 minutes of HIIT today... more sweating all day. It's crazy how it almost feels like I'm on ephederine until 3:00 or so.

DB Bicep Curl
4 sets of 30x10
2 sets of 30x8
1 set of 30x10
2 sets of 30x8
1 set of 30x7

Triceps Pushdown (rope)
5 sets of 100x10
1 set of 100x8
1 set of 100x10
1 set of 100x9
2 sets of 100x8

-aG

Ulter

08-28-2008, 09:45 AM

:poser:
You're doing great Bro. Good to see.

*Bunny*

08-28-2008, 12:47 PM

http://www.afboard.com/forum/images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gif

Nick

08-29-2008, 10:09 AM

Keep at it bro! You guys are gonna be in some ridiculously amazing shape by the time the contest rolls around!

alphaGeek

08-29-2008, 07:49 PM

Got my measurements today...

Wt: 253.4#
%BF: 12.65%
Lean Wt: 221.34#
Fat: 32.06#
Calf: 17.5"
Thigh: 26.25"
Hips: 45.25"
Waist: 39.5"
Chest: 50.25"
Bicpes (unflexed): 16.25"
Biceps (flexed): 21.2"

Pics may follow this weekend.

-aG

alphaGeek

08-29-2008, 07:52 PM

No HIIT today... too tired in the AM.

Smith Shrugs:
8 sets of 225x10
1 set of 225x9
1 set of 225x8

Crunchs:
9 sets of 30 reps
1 set of 27 reps

Ob. Crunches
5 sets of 20/side

Not much left for the week... I'll probably work the lower back & lower abs tomorrow.

-aG

alphaGeek

08-30-2008, 03:32 PM

10 min's of HIIT... went harder than normal (rpms over 100+)... kicked my bootay...

Instead of hitting lower back & finishing abs I wanted to focus some more time on my weak areas (bi's & tri's), they didn't hurt much on Tuesday. Also threw in some shoulders but ran out of energy.

Biceps Cable Curl
35 pounds, 10 sets with the following reps:
10,8,6,7,8,7,6,6,5,5

Nose Crusher
3 sets of 65x10
65 punds, 7 sets with the following reps:
7,8,9,8,7,8,8

Smith Shoulder Press
5 sets of 135x10
1 set of 135x7

-aG

alphaGeek

09-03-2008, 09:59 PM

14 minutes of HIIT in the AM, feels good.

Hammer Iso Incline Chest Press, 180 pounds in 10 sets:
10,10,10,5,6,6,6,6,5,6

Hammer Iso row, 230 pounds in 10 sets:
10,10,10,10,7,7,8,6,8,7

Smith Shrugs, I f'd up on this... forgot the bar weighs 45# soo...
295x10
295x6
275x10
275x9
275x7
275x7
The 2 sets at 295 killed my strength, that was all she wrote!

-aG

alphaGeek

09-03-2008, 10:02 PM

10 minutes of HIIT this am...

1-leg leg press, 265 pounds in 10 sets:
10,10,10,10,10,10,10,10,10,10

Toe Press, 810 pounds in 10 sets:
10,10,10,10,8,10,10,9,10,9

Seated ham curl, 180 pounds in 3 sets:
10,10,10

After the second set my hams started to cramp.. after the third they siezed up... damn, it sucks to have so much strength and cramp!!! If I flex right now they will still sieze up on me.

-aG

alphaGeek

09-08-2008, 11:39 AM

Posting my workouts later & later :)

OK, did Biceps & Tricpes on Saturday... wooped my ass!!!

Cable Biceps Curl (1-arm)
60 pounds, 10 sets: 10,10,10,9,8,8,8,9,6,7

Tricpes Pushdown (rope)
120 pounds, 10 sets: 10,10,10,10,10,8.7,7,9,10

Oh yes, my food is pretty much the same as earlier in my log... just got tired of writing them in ;)

Water: 1 gallon

-aG

Big Sky Guy

09-08-2008, 02:43 PM

What's cramping you up? Lack of h20, potassium???

alphaGeek

09-08-2008, 02:46 PM

What's cramping you up? Lack of h20, potassium???

Dunno... I have over a gallon a day of water (normally 6L), eat a ton of bananas (fruit of the gods) with natural pb. Multi-vit. too...

It used to happen quite a bit, went away and seems to be coming back.

-aG

matt1990

09-08-2008, 04:09 PM

I think this routine works a lot better then your previous man. Plus your not overtraining and have plenty of recovery time bro :D...

Glad to see it all working out for

Matt~

alphaGeek

09-09-2008, 08:41 PM

Iso Incline Bench
180 pounds, 10 sets with the following reps:
10,10,10,10.6.7.6.8,6,6

Cable Row
150 pounds, 10 sets with the following reps:
10,10,10,10,10,8,8,10.9,9

Barbell Shrugs
245 pounds, 10 sets with the following reps:
10,10,9,7,8,8,6,7,8,7

Water: 7L

-aG

alphaGeek

09-09-2008, 08:43 PM

Seated Hamstring Curl
180 Pounds, 10 sets with the following reps:
10,10,10,10,10,8,9,9,8,8

Toe Press
810 Pounds, 10 sets with the following reps:
10,10,10,10.8,9,10,10,9,8

Leg Extension
255 Pounds, 10 sets with the following reps:
10,10,10,10,10,10,7.7,6,8

Water: 2 Gallons

trivial

09-09-2008, 08:44 PM

Hey you, wanna do naughty things with me? :D

:cuddle:

alphaGeek

09-11-2008, 12:00 PM

I was down to 240 but on GVT I am back up to 252 or so... good stuff! After this phase of liftiting I am probably going to drop the last 5.5% of BF to say "I reached my abs."

Triv has her comp on the 20th so I'll continue doing GVT through the 19th, celebrate Triv's victory over the weekend of the 20th then move into a keyto diet to remove the last bit of fat.

Before I begin the process of keyto dieting I'll get my measurements again (it will be that time again ALREADY!) and take some progress pictures. This will serve 2 purposes... 1) Show the results of my work so far (an after pic I suppose) and 2) A Before pic so that when I get to my abs I hae a reference point.

But then again, this is my current thought on the next phase of my sculpting is always up for change ;)

--aG

alphaGeek

09-12-2008, 09:57 AM

Bi's & Tri's day...

Triceps - Nose Crusher
10 Sets at 65#: 10,10,10,10,10,9.9,10,8,10

Biceps - DB Cable Curl
3 sets at 40 pounds: 10,7,7 (messed up, should have done 35 to start but it seemed so light.)
7 sets at 35 pounds: 5,9,10,6,10,7,6 (first 3 sets messed up my momentum.)

Not a bad w/o though... got a great pump...

Only had a gallon of water on 9/11.

-aG

Ulter

09-12-2008, 11:16 AM

:hi5: Lookin good Bro. I get to see you so it's easier for me to gauge your success in real life. It's an awesome transformation you have taking place.

alphaGeek

09-16-2008, 07:11 PM

Welllll.... whatever is going around down here in Pinellas county schools seems to have found its way into my system. I've been sick since last Saturday with some sort of stomach bug. Every time I eat it just seems to "flow" right through...

So... I'm off workouts until my stomach is better.

-aG

alphaGeek

09-26-2008, 03:54 PM

Lots going on... I'll give the DL later but wanted to update on my workouts this week.

9/22:
Hammer Strength Wide Chest Machine: 5 sets of 230 pounds, each 10 reps at a 3/0/2 tempo.
Hammer Strength Row Machine: 5 sets of 230 pounds, each 10 reps at a 4/0/2 tempo.
Hammer Strength Flat Bench Machine: 180 pounds, 5 sets, reps per set as follows: 10,10,9,7,6 at a 3/0/2 tempo.
Cable Rows: 160 pounds, 5 sets, 10 reps per set save for the final, I only got 8 reps in at a 3/0/2 tempo.

9/23:
Biceps 1-Arm Cable Curl: 60 pounds,5 sets, 10 reps per set save for the final, I only got 8 reps in. 3/0/2 tempo.
Triceps Cable Pushdown (rope): 120 pounds, 5 sets, 10 reps save for the final, again, only 8 reps. 3/0/2 tempo.
Front Raise: 25 pounds, 5 sets, reps as follows: 10,10,8,8,8. 3/0/2 tempo.
Biceps DB Curl: 35 pounds, 5 sets, reps as follows: 10,10,7,6,10. 3/0/2 temp.
Skull Crusher: 85 pounds, 5 sets, 10 reps per set. 3/0/2 tempo.
1-Arm Rear Lat Cable Pull: 90 pounds, 5 sets, 10 reps per set. 4/0/2 tempo.

I'll log my leg workout later... gotta pick up the kiddos...

-aG

Hidngod

09-26-2008, 04:07 PM

:coolugh:
Workouts are lookin good, man. I take it you're recovered from the dysentry?

alphaGeek

09-26-2008, 06:18 PM

Smith Lunges: 225 Pounds, 10 sets with the following reps: 8 sets of 10 reps, 2 sets of 8 reps. 3/0/2 tempo.
Toe Press: 810 Pounds, 10 sets of 10 reps. 2/0/2 tempo.
1-Leg Leg Press: 265 Pounds, 6 sets of 10 reps, 4 sets of 8 reps.

-aG

alphaGeek

09-26-2008, 06:19 PM

:coolugh:
Workouts are lookin good, man. I take it you're recovered from the dysentry?

Hahaha!!! yeah, I started feeling better on Saturday (Triv's comp) and held down some Chili's. I was probably eating only 1200 calories a day last week.

-aG

alphaGeek

09-26-2008, 06:26 PM

OK, crazy week...well last 2 weeks.

I gave my resignation two weeks ago for October 10th. Monday I receive word that this Friday would be my last day... not officially through the CIO rather through another director. Odd... Essentially (through my friends at the Division level) she took it personally that I wanted to leave my current role and decided to get me out faster. WTF??? How freaking unprofessional.

Anyhow today is my last day and I get a page at 9:38 and find out my Mom is in the ER and may have had a stroke... fortunitely it is probably plurlalsy (sp?) so I don't even get to give my friends a proper goodbye. I know we're going to do something next week but damn, what a last day :(

So... time to build our business up (wittystees.com). We have some larger print jobs coming up... we're gonna build this business!!!:woot:

-aG

Hidngod

09-26-2008, 09:39 PM

alphaGeek

09-29-2008, 07:34 PM

Congrats on retiring your job. That would be a bit of a slap in the face, the way they handled it.

And best wishes on the printing.
I will tell you I love the Tees I got. Good fit, look good & feel good.

Thanks for the free bump :overhead:

I'm excited... correction, we're excited. Just working out the daytime schedule is tough though (with 4 kids, 2 schools and a huge variation in start/stop times.)

Good thing is I get to work into the evening around Triv & the kiddo's.

-ag

alphaGeek

09-29-2008, 07:38 PM

Hammer Wide Bench, 250 Pounds, 3-0-2 tempo:
250x10, 250x10, 250x10, 250x10, 250x6

Hammer Incline Bench, 180 Pounds, 4-0-2 tempo:
180x10, 180x10, 180x10, 180x8, 180x6

Cable Rows, 160 Pounds, 3-0-2 tempo:
160x10, 160x10, 160x10, 160x8, 160x7

Hammer Row Machine, 250 Pounds, 3-0-2 tempo:
250x10, 250x10, 250x8, 250x8, 250x7

Smith Shrug, 245 Pounds, 3-0-2 tempo:
10 sets of 10 reps... I think I need to go up :D

Feeling good in the gym today... first day of non-corporate chains and it felt good to be in the gym during the late morning.

--aG

matt1990

09-29-2008, 11:37 PM

Still hammering away man! and strong as ever I might add!

I can't wait till i get a bench up there with the rest of you guys!

Matt~

alphaGeek

09-30-2008, 09:02 PM

Ahh... bi's, tri's and shoulder day... time to finish destroying my upper body :D

Skull Crusher, 85#, 3/0/2 tempo, 10 sets with the following reps:
85x10, 85x10, 85x10, 85x10, 85x10, 85x10, 85x10, 85x9, 85x10, 85x8

Reverse Biceps Cable Curl, 60#, 3/0/2 tempo, 10 sets with the following reps:
60x10, 60x10, 60x10, 7x10, 8x10, 10x10, 8x10, 8x10, 8x10, 10x10

Smith Shoulder Press, 185#, 4/0/2 tempo, 10 sets with the following reps:
185x10, 185x10, 185x10, 185x10, 185x9, 185x6, 185x8, 185x7, 185x6, 185x7

I did change up the order... normally I do biceps first. By doing Triceps first my endurance was shot.

Now that it is 9:00 in the evening my ENTIRE upper body is shot. Apparently yesterday when I did the smith shrug and learned how to recruit my rhomboid (sp?) as well as the traps it just killed my back... good thing too!

Exciting shiznet...!

-aG

matt1990

09-30-2008, 09:06 PM

Do you use the straight bar or an EZ bar when you do skull crushers? We don't have any straight bars so I have to use an ez, but it slips through my hands all the time.

Matt~

alphaGeek

09-30-2008, 09:29 PM

Do you use the straight bar or an EZ bar when you do skull crushers? We don't have any straight bars so I have to use an ez, but it slips through my hands all the time.

Matt~

EZ Bar... Since I did 420 one day on smith shrugs and hurt my right wrist I am VERY careful about the skull crusher form; I hold the forearm/wrist with an almost religious regidity or I am in major pain for days. As far as where I hold the bar -- I use the inner portion of the bar and by doing so hold onto the bar at an almost 45 degree position. It makes it easier when the weights are heavier. (1RM for me is 135.)

-aG

matt1990

09-30-2008, 09:31 PM

JESUS! 135! Thats killer man. I got yeah on form! I'll give that a try this next time I'm in the gym man. Thanks for the insight!

alphaGeek

10-02-2008, 07:26 PM

abs & calves day

Crunches: 10 sets of 30 reps of good ol' fashioned crunches. 3-0-1 tempo.

Seated Calf Raise: 10 sets of 10 reps. 3-0-2 tempo. 250 Pounds. 250x10, 250x10, 250x10, 250x10, 250x10, 250x10, 250x10, 250x10, 250x10, 250x10.

Little more ab death:
Lying Leg Raises, 5 sets of 20 reps. 4-0-4 tempo.

Now that it is the next day my abs are killing me! As for the calves I upped the weight significantly and feel a slight pain. Probelem is for GVT my arches were killing me. If I were doing only a few sets I could go to 420 pounds but that's not what I'm doing right now.

Oh yeah... updated the avi... When I feel like it I'll post some updated pics...

-aG

alphaGeek

10-03-2008, 05:23 PM

Smith Lunges, 5 Sets of 245 pounds, 10 reps per set. 4-0-2 tempo.
245x10, 245x10, 245x10, 245x10, 245x10.

1-Leg Leg Press, 5 Sets of 305 pounds, 10 reps per set (well, 20 'cuz I have 2 legs). 3-0-2 tempo.
305x10, 305x10, 305x10, 305x10, 305x10.

Seated Hamstring Curl, 210 pounds, 10 reps per set, 3-0-2 tempo.
210x10, 210x10, 210x8, 210x9, 210x6.

Leg Extensions, 270 pounds, 10 reps per set, 3-0-2 temp.
270x10, 270x10, 270x10, 270x10, 270x10.
1 Extra, found more weights and did 285x10.

GVT is sooo good to me :D

-aG

alphaGeek

10-07-2008, 12:10 PM

Feeling sick -- Triv & I have been passing a bug back & forth and I think it's getting the best of us.

On to the workout: Chest/Back Day.

Wide Bench: 5 sets, 270 pounds at 3-0-2 tempo.
270x10, 270x10, 270x10, 270x10, 270x7.

Row: 5 sets, 250 pounds at 4-0-2 tempo.
250x10, 250x10, 250x10, 250x10, 250x10

Incline Bench: 5 sets, 230 pounds at 3-0-2 tempo.
230x10, 230x10, 230x6, 230x6, 230x5.

Cable Row: 5 sets, 170 pounds at 4-0-2 tempo.
170x10, 170x10, 170x10, 170x10, 170x7.

Not bad for a day I felt sick. Endurance down but strength up!

-aG

Hidngod

10-07-2008, 12:17 PM

Feeling sick -- Triv & I have been passing a bug back & forth and I think it's getting the best of us.
Not bad for a day I felt sick. Endurance down but strength up!

-aG
NO kidding. That looked brutal.
Thaks for the info. I'll lookinto it.

matt1990

10-07-2008, 08:14 PM

Strong as ever mah man. I'm seeing that new routine your on is doing wonders for you. I hope you and triv feel better man.

Matt~

alphaGeek

10-09-2008, 07:56 AM

Feeling a bit better... nothing like Mucinex (sp?) & Antibiotics for a nice Fall cold.

Arm day yesterday, nothing major but boy I hurt from it today... especially my traps.

1-Arm Cable Curl, 10 sets, 60 pounds, 3-0-2 tempo.
60x10, 60x10, 60x10, 60x10, 60x9, 60x8, 60x8, 60x8, 60x7, 60x8

Skull Crusher, 10 sets, 75 pounds, 3-0-2 tempo.
75x10, 75x10, 75x10, 75x10, 75x7, 75x8, 75x10, 75x10, 75x10, 75x8

Smith Shrugs, 3 sets of 245 then upped to 275 for the remaining 7, 3-0-2 tempo.
245x10, 245x10, 245x10, 275x10, 275x8, 275x10, 275x10, 275x7, 275x6, 275x6.

Still eating well but... had too many beers last night... 9 liters of water... don't really want to log my food but it is 90% clean (chicken, rice, veggies, oat meal, bananas, apples, anpb, etc...)

-aG

matt1990

10-09-2008, 11:08 PM

Sick, yet strong as ever broski! You stay strong and healthy man. I'll keep you both in my prayers! Get well soon mah man!

Matt~

Hidngod

10-10-2008, 06:13 AM

Wow, not only is that a lot of volume, it's a lot of big volume.
How much time do you spend in transit to get rid of 9 litres of water? :toilet:

alphaGeek

10-10-2008, 08:11 AM

Wow, not only is that a lot of volume, it's a lot of big volume.
How much time do you spend in transit to get rid of 9 litres of water? :toilet:

I'm go to the WC at least once an hour... worst part is when I go pick up the kids and wait for 20-30 minutes in line & forget to visit before I go.

As for GVT, I love it! My body has responded quite well to the training program. I should have only 2 weeks left of it but will re-evaluate if I want to extend it based on my results.

-aG

alphaGeek

10-10-2008, 08:19 AM

LEG DAY!
I've dreaded this day all week but once I got there I really got into it.

1-Leg Leg Press, 325 pounds, 4-0-2 tempo, 10 sets
325x10, 325x10, 325x10, 325x10, 325x10, 325x10, 325x10, 325x10, 325x10, 325x10.

1-Leg Toe Press, 365 pounds, 3-0-2 tempo, 5 sets
365x10, 365x10, 365x10, 365x10, 365x10.

Seated Calf Raise, 270 pounds, 4-0-2 tempo, 5 sets
270x10, 270x10, 270x10, 270x10, 270x10

Smith Lunges, 225 pounds, 4-0-2 tempo, 5 sets
225x10, 225x10, 225x10, 225x10, 225x10.

I had something new happen today (since I had such a good workout.) I ran out of energy & needed a Gatoraid & 20 minutes to get up. Good shiznet!

Of note this AM (10/10): Just saw the outline of my abs - 6 pack, WOOT!

-aG

Big Sky Guy

10-10-2008, 11:21 PM

You're a sick man with this GVT! :pie:

Hidngod

10-11-2008, 06:05 AM

Whoa,man. Great news on the 6 package.

alphaGeek

10-14-2008, 07:26 PM

Worked out Saturday but just got around to posting it today.

Shoulder Press, Wide Grip: 135 pounds, 4-0-2 tempo, 10 sets:
135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10,135x10,135x9.

Ab Crunches, 10 sets of 30.

Lying Leg Raises, 5 sets of 15.

-aG

matt1990

10-14-2008, 07:32 PM

I'm Loving that GVT program. It dominatedmy upper body :D Now when thursday gets around I'll finish destroying the old me and we'll rebuild me. Bigger, Better, and a HELL of a lot stronger.

Your still killing it as always broski. Thanks for all your input and help man,

Matt~

alphaGeek

10-14-2008, 07:32 PM

Took yesterday off so today was chest/back/traps day.

Wide Bench, Hammer Machine, 320 pounds, 5 sets, 3-0-2 tempo:
320x10, 320x10, 320x7, 320x5, 320x4.

Decline Bench, Hammer Machine, 270 pounds, 5 sets, 3-0-2 tempo:
270x10, 270x10, 270x9, 270x7, 270x10.

Lat Pulldown (Wide), 180 pounds, 5 sets, 4-0-2 tempo:
180x10, 180x10, 180x9, 180x6, 180x7.

Row, Hammer Machine, 270 pounds, 5 sets, 3-0-2 tempo:
270x10, 270x10, 270x10, 270x8, 270x9.

Smith Shrug, 275 pounds, 7 sets, 3-0-2 tempo:
275x10, 275x10, 275x10, 275x10, 275x10, 275x10, 275x10.

On the shrugs I had a blood-bruise under some built-up skin. It split open and I could only take the pain until the 7th set... Gotta clean it up tonight before tomorrow.

-aG