Hey everyone out there. im new to AX and thought id tell how testing is going and my progress. I just started Alfa AD1. Im 18, 6'3 and 200 pounds. My 1rm are: Bench 310 Squat 430 Deadlift 480 Military press 185. those are my basic compound lift maxs. Iv been lifting for about 4 years now. My day is based around my training and always has been. So im hoping for some great progress in the next month or so while testing Alfa AD1. My goal is to increase all lifts by atleast 15 pounds. My second goal is to gain mass while keeping my body fat low. Im always open to suggestions on training, nutrition ect.
Hi Ryan! Welcome to the forums, You can post your training and nutrition plan if you want some opinions on it and some before pics would be awesome. Nice to have you here and good luck on your goals!
Thank you all! My training is typicaly 3 on 1 off 2 on. Mondays I work chest. I spit chest into 3 workouts. First Monday I do all incline, next chest day I do flat bench chest exercises and so on. Tuesdays legs, I stick with squats deadlifts and leg press. Wednesday is back. I do wide grip chins close grip pulldowns bent rows and T-bar rows. Thursday I rest. Friday I kick it up with bis and tris and I superset those. Saturday shoulders, barbell military press leaning lateral raises rear flys upright rows cable side raises. This is a basic outline of my training. Any tips would be greatly appreciated. And before pics will be up soon for those interested.
The other product loggers are over in the "Product Logs and Reviews Section" I put the links here, u can get into their threads and subb and share info. You can start up a log of your own over there too. http://www.athleticxtreme.com/forum/threads/alpha-da1-test-program.12760/ http://www.athleticxtreme.com/forum/threads/test-flight-with-alpha-da1.12768/
first week on alfa da1. gained a 2 pounds. i have been doing 3 sets heavy as possible for 6-8 reps. i worked delts today. for db military press i gainds 10 pounds, going from 6 reps with 70lbs db to 80lbs db for 8 reps. My muscles feel full and strong. they seem to be growing. Before and after measurments will be up at the end of the testing.
Thank u thesinner. I'm trying to get the best results in the time I have on alfa da1. Today I did flat bench excersises for chest. BB bench I got 225lbs for 12 reps increased weight to 245lbs and got a struggling 9 reps. Last set I increased weight to 275lbs and got a solid 5 reps. Chest was pumped and solid. Next I did DB flies. 40lbs DB 12 reps, 55lbs 8 reps, and last 65lbs DB 6 reps. Ended chest day with 1 set of push ups to failure.
Worked back today. Workout consisted of wide pulldowns, close grip pulldowns, t bar row, deadlifts and machine shrugs. Felt strong, insane muscle pump and feel my strength increasing
Nearing the end of week 2. Overall I feel great. To me it seems as though I'm getting better sleep and having more energy throughout the day. Today I worked shoulders and tris. I find that my maxes are changing dramatically. Bench- 330 squat-455 military press-225 deadlift-500. Basically all lifts have gone up 20 pounds. I believe iv made thhs progress because of the intensity and also the training style iv been using. I'm very pleased with the results iv produced.
Damn, bro! That are some serious increase in weights! Are you currently being on a +kCal diet ? Would be nice to see how this new training style looks like
I'm sticking to a high protein diet. For each meal I have either steak chicken or tuna. On the side is always cottage cheese. For fats I stick with mainly almonds and peanutbutter. And that's been my diet lately. With my training I constantly change my routine.for chest I like to superset any pressing movement like barbell or dumbbell bench with flys to keep my chest working nonstop.
How has it been going, bro ? Been a while since we saw any updates here, just checking in! Hope all is well with you!
