Alaska21's REVENGE: Road to Mr. AK 2010

[whatnow5]

Its good to have an update lol. Marc-like conditioning FTW!

[Blue Blazer]

Page two!!!

Good to see youre back brah!!! In and subbed!!!

[alaska21]

Just did CHEST day alone in the gym. Had my buddy help with me some spots. Was a great workout!

Incline bench

135 x 20
155 x 15
185 x 12
185 x 14
185 x 7 drop to 155 x 7 drop to 135 x 4 (lolz)

DB Bench

75 x 20
85x 15
90x 13
95 x 10

Bench Machine supersetted with cable cross over + push ups

**I did 3 sets...here's how it goes:
1) Do a weight for 8 reps on the machine, then drop it to a weight you can do 8 more with
2) then run over to cable cross over and perform a SLOW 15 reps squeezing in the middle
3) you should hurt at this point, go to a bench and perform incline pushups on it. I could only hammer out like 7 push ups after all this ****

Rest 5 mins and repeat. I was so pumped after this. I LOVE SUPERSETS!


FINAL ROUND BURNOUT: CABLE FLY / BENCH PRESS

Set the bench to 95 lbs only...you laugh now but at this point your chest should already be drained from the previous exercises.

1) Perform cable flys with a light weight in an elastic motion...don't go too heavy- were emphasizing the stretching of the muscle cell here to signal growth. It's not about the weight...

Do about 15 reps in an explosive elastic manner..I'm gonna make a vid of this soon with moms new camera lol

2)After that get your ass to the flat bench w/ 95 lbs.

- Do as many reps as possible WITHOUT LOCKING OUT to keep constant tension
- If your up to it, have your spotter help you bang out a few more painful reps



After the chaos is done, end it with some pretty agressive stretching. I use weights to stretch sometimes because by stretching out the muscle fascia you're triggering growth...just be careful to not overdo it cause obviously you tear your chest, you're f'd.

FUN WORKOUT.

Now I'm gonna study 3.5 hrs til 2am for MCAT then wake up at 8am and go to lab...yay for monotonous life. At least I have a hot girlfriend now? haha cya guys!

[alaska21]

Originally Posted by Blue Blazer

Page two!!!

Good to see youre back brah!!! In and subbed!!!

Blue Blazer...you better still be posting your jailbait pics of the day! LOL

[alaska21]

I'm gonna do a little shaving (lol) and tan this week and then post some BB pics. Nothing that will impress you but I wanna show the progress!

[LayzieBone085]

October.. Mr Anchorage, and rocking the cut diet all summer and fall. = Shredded Glutes, nothing but buddy!

[Blue Blazer]

Originally Posted by alaska21

Blue Blazer...you better still be posting your jailbait pics of the day! LOL

Indeed I am brah

[alaska21]

Originally Posted by LayzieBone085

October.. Mr Anchorage, and rocking the cut diet all summer and fall. = Shredded Glutes, nothing but buddy!

You got it man. To come in disgustingly shredded...I will have to be a lot lighter than I am used to. Doesn't mean I have to lose tons of muscle...might lose a tiny bit but I'm pretty good at keeping size.

I'm thinking I need to be around 170 for Lobliner type conditioning...seriously this is my 4th show and I'm JUST NOW learning my body's biochemistry really well..so lets see how I can improve this time!

[LayzieBone085]

Dude i know u love all that remains,

August Burns Red - Constellations

Get their new cd.. HOLY SHHHHHHHHH!

youtube the song Thirty and Seven and Existance

[alaska21]

Originally Posted by LayzieBone085

Dude i know u love all that remains,

August Burns Red - Constellations

Get their new cd.. HOLY SHHHHHHHHH!

youtube the song Thirty and Seven and Existance

Got that **** downloading right now man!

Love august burns red...the breakdowns make you lift at least 50 more lbs lol

All I have to do is put my ear buds on my muscles and that **** makes them grow instantly LOL!

[alaska21]

Originally Posted by alaska21

Got that **** downloading right now man!

Love august burns red...the breakdowns make you lift at least 50 more lbs lol

All I have to do is put my ear buds on my muscles and that **** makes them grow instantly LOL!

New Killswitch is pretty cool too. I like Starting Over and Light in a Darkened World a lot...nice to hear Howard really try to perfect his singing voice. Wish it was a little heavier but I respect them for getting creative with this cd...damn good!

[alaska21]

DELTS tonight!

Overhead DB Press:

65 x 15
70 x 12
75 x 10
75 x 12
65 x 18

Upright Row!!!

135 x 15
155 x 10
155 x 9 lol..
135 x 15 drop to 95 lb

Lateral Raises

4 sets of 10

Rear delts, then a burnout set on the overhead press machine...


Did about 30-40 mins of cardio today at a good intensity.


****Also, trained with my girlfriend tonight and she became addicted to Blue Raspberry Xtend!! She almost drank all mine I was friggin pissed LOL!! Oh well she trained her ass off at least lol!

[alaska21]

How to Eat Healthy No Matter WHERE you are! by Ak21!

If you're like me..you aren't home too much. You're either in the gym, at work, in school, studying, in a meeting, travelling, etc! It's EASY to get in a rut (like I did...) and do nothing but eat pure crap! Well I have changed my ways and now even if all I have around me is the local burger king...I will find a way not to cheat! Let's look at some examples...

Below is a sample for someone who lives a busy life...look how simple it can be!

Breakfast: A quick and great breakfast is 2 scoops whey in water+ice with a handful of your favorite nuts (no homo!). I personally throw in carbs with breakfast no matter what...so I get about 30g carbs from oats.


2nd meal: TGI Fridays- Ask for a side salad and have them add 1-2 chicken breasts. They charge me 5.99 for this...so cheap!

3rd meal: Whey + almonds

4 th meal: Chilis. Get the baby back rips dude!! Just kidding...order guiltless salmon. 7oz salmon, veggies, and black beans. Right size serving as well.

5th meal: Hopefully you're home right now....lets make some tacos!

96% Lean ground beef
Taco Seasoning
Low carb wraps
Lettuce and guac

My tacos have like 45g protein, 6g carb, and 15g fat. It's awesome!!!


6th meal: Tilapia and veggies. Simply microwave costco tilapia packet for 5 minutes and enjoy!!!


See..you can EASILY eat out twice a day and still keep your diet

[bballbrett5]

can i have the baby back ribs anyway?

[LayzieBone085]

New Killswitch is good, and its a very different KSE from the past like as in "As daylight Dies" I like it a lot.

Eating out.. Ihop son! Marc sets the example for that one

[Blue Blazer]

Some nice OH presses brah!

[alaska21]

Originally Posted by Blue Blazer

Some nice OH presses brah!

I'll be gettin up to 85's soon enough, gotta impress the jailbait

[jwbraud]

It's great to see that you are competing in October. With your size I would still consider the open class, especially if you come in shredded. You easily would dominate the junior class. I will be there cheering you on.

[alaska21]

Originally Posted by jwbraud

It's great to see that you are competing in October. With your size I would still consider the open class, especially if you come in shredded. You easily would dominate the junior class. I will be there cheering you on.

Thanks man- can't compete in juniors cause I am too old (21).

Guess I am doing the open and getting my ass kicked by the big boys LOL. My goal this time is just to get shredded like you did...cause that looked awesome man!

[alaska21]

Hey! I am not dead!

I am taking my MCAT next thursday so my lifes been cardio, library all day, gym, then more studying, then bed!


Feeling good about my upcoming exam...its hard though. Covers Biology, Chemistry, Organic Chem, Physics, Verbal skills, and writing. Just so much damn stuff on it...


If I score high enough this time, I'll be in med school in a year! If not- I will have to wait another year and try my best next time...which would suck but w/e.


Studied my ass off so time to try my best. Whatever happens happens...but I'm not giving up no matter what

[LayzieBone085]

Hows the Cut diet going? and dont you alter it to suit your body instead of refeeds you do something else?

[alaska21]

Originally Posted by LayzieBone085

Hows the Cut diet going? and dont you alter it to suit your body instead of refeeds you do something else?

Right now I am doing the cut diet but with enough carbs thrown in there to not hurt my studying. My #1 priority right now is my best performance on that exam, and I am able to think really good at around 150g carbs or so.


After next week though I will do CHA in order to get my leanest ever. I've NEVER done 0 carb before, but it's just one of those things I gotta try before I die ; )

[deltpecx]

Originally Posted by alaska21

.... My #1 priority right now is my best performance on that exam, and I am able to think really good at around 150g carbs or so.

The weights will still be there. Good luck on the exam!

BTW; Cool avi.

[alaska21]

Originally Posted by deltpecx

The weights will still be there. Good luck on the exam!

BTW; Cool avi.

Thanks Delts! Yeah I managed to get much leaner and I am at 193 right now.

I feel good about the exam...but its the kind of test where its just SO hard to know it all. This next week is just review and getting in the right mindset! Half the battle is mental!

REGARDLESS I am going to get on stage!

[alaska21]

FML.


Got the flu so bad last week...could not eat anything at all for 3 days and lost 10 pounds. Threw up over 15 times...horrible. I got put on anti-nausea meds they use on chemo patients cause I was so damn sick.

To top it off the day I got better I had to go to the ER last night til late because I got my testicle kicked inside my body (on accident..) LOL


But my exam is Thursday...and although I had a rough weak and got beat up IT DOESN'T MATTER.

Going in there 110% focused and ready to give my all. I'm PROUD to represent team scivation in and out of the gym...time to wear my bright yellow Xtend shirt during my MCAT!

YEAH BUDDY!

[deltpecx]

Do you think you ACED the MCAT?