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About _Alex_

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    Trouble maker
  • Birthday 11/30/92

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    I'm married
    I'm a dad
    I'm MP* in the Air Force

    *Military Police

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  1. Jack!! Up almost 6 lbs of good stuff in under two months on a cut?? Good shit
  2. I'll be there and I have both, lances are common, Value?
  3. squaaatss x5 135lb / 60kg x5 225lb / 100kg x5 275lb / 125kg x5 275lb / 125kg x4 275lb / 125kg x4 275lb / 125kg   partial squats x5 135lb / 60kg x5 225lb / 100kg x5 315lb / 140kg x5 405lb / 180kg x10 405lb / 180kg (I said fuck it, it's just partial)   Leg press, 600lb / 270kg (feet high on platform, thighs to stomach) x5 x5 x5 x5 x5   Quad extensions following a friend, don't remember w/e 5 sets I guess   Lunges across the gym's basketball court, 70lb / 30kg bar 5 runs   long day
  4. <iframe width="560" height="315" src="http://www.youtube.com/embed/cGlW0i621F0" frameborder="0" allowfullscreen></iframe>   I went back and made this a couple days after that last post, still have my little partner there, tryin to help him shape up for his PT test But I told him not to touch it this time   same as before, 225lb or 100kg, wide-grip, legs up I can actually do 3 in a set now
  5. Sloth you are a beast   Sunday   Deadlift x5 135lb / 60kg x5 185lb / 80kg x5 225lb / 100kg x2 315lb / 140kg x2 315lb / 140kg x2 315lb / 140kg x1 315lb / 140kg   x15 225lb / 100kg x10 225lb / 100kg x8   225lb / 100kg   Leg curls 3 of 12 with 120lb / 100kg   Monday   My bench (wide-grip, legs up)   x5 135lb / 60kg x5 155lb / 70kg x5 175lb / 78kg x2 225lb / 100kg x2 225lb / 100kg x2 225lb / 100kg x1 225lb / 100kg (getting tired, didn't want a spot) x1 225lb / 100kg x1 225lb / 100kg   Dips (w/ two 45lb plates on a plate belt, or 20kg, 90lb or 40kg total) x6 x6 x6 x5 x5 x5 x5   Pull ups, I'm military so I'm a shark on these, no leg movement, over-hand grip, hang for a second at the bottom with a 45lb plate, or 20kg   x4 x4 x4 x4 x3 x3   bodyweight x12 x8     upper body is so much stronger proportionally :(
  6. If you don't need to be a certain weight for a sport, I wouldn't obsess over the numbers on the scale, there are too many variables in determining your weight. If you just want to "get healthy" and look better, tape and measuring bodyfat is a better gauge for progress 'Would recommended keeping some measuring tape and a cheap pair of skinfold calipers handy
  7. Yeahh I'm gonna do another without him, I was kinda annoyed but he kept his hands on anyway
  8. No one posting vids :[   Wide Bench <iframe width="560" height="315" src="http://www.youtube.com/embed/CjmRwvjqOic" frameborder="0" allowfullscreen></iframe>     225lb - 100kg, wide-grip, legs up   He really wasn't helping -_- he did that little leg shuffle cause his fingers got smushed between my chest and the bar LOL
  9. Kye baker and the dickriders vs Superhuman

    onfg   btw if anyone wants to try to 'schedule' a game due to schedule/timezone conflict, hit me up. I'll try to be flexible.
  10. Your Height and Weight

    5'8" 170 lb/77 kg (approx.) 10% bodyfat 20 years   Edit:   If you want to check your bodyfat, you can get a pair of skinfold calipers off of amazon and some sports stores that sell fitness equipment           This website tells you what to do after that           http://www.linear-software.com/online.html
  11. what a beast eye-sack <3
  12. That's 45 lb for us, same as a plate. So your bench is actually 225lb /100kg
  13. @chipa man   You don't count the bar?
  14. Best way is to get low (at least to 4 pack) before you do this. You need a healthy heart for HIITs as well. What worked for me:   The strategy was to maintain as much muscle as I could, the more muscle you have, the more calories your body burns as part of maintenance. I was on a carb cycle diet for 6 weeks, dropped from 10% to 6. That's fast, the singles are a bitch It's a 4 day cycle, for 3 days it's    45/30/25  (protein/carb/fat with a 600 calorie cut) and 30/50/20 at maintenance on the 4th It's supposed to be short term, ideal because my bodyfat was low to begin with and I just wanted to keep muscle while I cut down some more. If your bf is higher you could get away with (and maybe be better off) just doing a normal cut in calories, but I can attest that I lost zero strength on this plan   HIIT is incredible, The idea is get your heart rate up 80-90% of your max for 30 second intervals, with about 60 seconds at 60-70% Classic example (and my favorite for its simplicity) would be to sprint 30 jog 60 The science behind it (and I'm not claiming to be an expert in any way) is supposed to be that, traditional cardio spikes your heart rate while you're doing it, but then apparently it drops lower for the rest of the day afterwards. HIITs are supposed to spike your heart rate so that it remains higher for the remainder of the day.   So what I did was cut my split like this, Mon/weights  Tue/HIIT  Wed/weights Thur/HIIT Fri/weights  Sat&Sun/regular cardio about 45 to 60min (giving the heart a break) I jogg 10 min on the treadmil before and after lifting as a warmup/cooldown. Put chest and shoulder together, back and legs, shoulders and arms, 30 min workout, supersets, focus on pushing myself to keep the same weights up with same reps (or more if up to it) HIITs were 20 minutes. Simple, but hard as fuck. Try 15 second intervals of burpees followed by 30 of high knees. Almost not possible. Almost.   The whole plan takes mixing it up to another level. You gotta be a saint about the diet as well. The lifting is set up the way it is to keep your activity up and your rest time down, to burn more calories overall.   If this needs to go in the journal section just let me know someone     Edit: I had a lot of sources and worked with a personal trainer friend to come up with this, but I found a site that has most all of it, a good carb cycling calculator too http://www.scoobysworkshop.com/
  15. Btw if anyone has any questions about what I did to get single digit bf, how I ate/worked out, maintained for quite a while until my goals changed, feel free to ask. I can tell you the main thing for me as far as excersize is concerned was HIIT