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  1. #1111
    Registered User fittofattofit's Avatar
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    Damn Alex --- you made those 405 reps look way too easy! Nice and deep and slow and great strength out of the hole.
    So phuking jelly!
    "Better to wear out than rust out!"

    Jane Fonda helped me to rediscover my core. ..... thanks for that Ken :rolleyes:

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  2. #1112
    Chin up and stop crying. Zachary533's Avatar
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    Making those workouts your bitch bro, 405 squats for 3 :O!!!

    NICE WORK!!!

    Need to catch up lol (My atg is currently sitting at 335 for 5 :S)
    *Advanced 5/3/1 lifts, aiming for Elite*
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  3. #1113
    Fat in Heart Balddude's Avatar
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    Strong paused squats dude, seriously strong as fuark
    My Lifting Log: http://forum.bodybuilding.com/showthread.php?t=154479513

    Quest to strength, one training session at a time
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  4. #1114
    Registered User mike201011's Avatar
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    Fuk me Alex that is wavy ass squatting.


    Leg destruction if I've ever seen it!


    Killin it!!
    DL: 520
    Squat: 396 @165lbs
    Bench: 242

    Total: 1158

    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
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  5. #1115
    Chef Bob The Solution's Avatar
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    making it LOOK EASY!
    Cellucor Representative - COR-Performance Specialist
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  6. #1116
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    i'm no longer surprised by your RIDICULOUS progress on squats... haha hell you were excited to hit those numbers for singles not long ago
    Team Inov8 Elite Performance

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  7. #1117
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Thumbs up

    Great squatting Alex! Looking strong!

    I haven't had Mass Tech in years but another solid formula is MHP's Up Your Mass! It's creatine free in case you don't want that extra creatine on top of what typically is in pre workouts and even if u take a post workout formula.

    The fudge brownie is so delicious it should be sold as a dessert!
    Stan Beres Jr. - NABBA Competitor

    Top Secret Nutrition Rep (http://www.bodybuilding.com/store/top-secret-nutrition/top-secret-nutrition.htm)

    Owner of Demon Fitness - Contest Prep Coaching/Fat Loss/Muscle Building. Join team DEMON today!
    www.demon-fitness.com

    2012 NABBA Keystone Classic - 1st Place (Open Tall)
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  8. #1118
    Registered User bigryan03's Avatar
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    Fuk you got strong quick. Putting in the work for sure!
    Naturalphysiquesciences.com

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  9. #1119
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by fittofattofit View Post
    Damn Alex --- you made those 405 reps look way too easy! Nice and deep and slow and great strength out of the hole.
    So phuking jelly!
    Thanks man! My weakest part is in the hole so I REALLY gotta hammer work out on that

    Originally Posted by Zachary533 View Post
    Making those workouts your bitch bro, 405 squats for 3 :O!!!

    NICE WORK!!!

    Need to catch up lol (My atg is currently sitting at 335 for 5 :S)
    Thanks brotha! Numbers are not important...you push the envelope everyday and constantly improve...ONLY WAY TO DO IT...

    Originally Posted by Balddude View Post
    Strong paused squats dude, seriously strong as fuark
    Thanks a bunch! Gotta get stronger!

    Originally Posted by mike201011 View Post
    Fuk me Alex that is wavy ass squatting.


    Leg destruction if I've ever seen it!


    Killin it!!
    wavy? lol

    Thanks!

    Originally Posted by The Solution View Post
    making it LOOK EASY!
    Thanks Bob! I gotta work harder though!

    Originally Posted by wrkoutfrq View Post
    i'm no longer surprised by your RIDICULOUS progress on squats... haha hell you were excited to hit those numbers for singles not long ago
    LMAO! I know right...I remember failing on my first attempt at 405x1...sucked it up and got it on the next attempt...EAGER for the chance to fail on 5 plates!

    Originally Posted by demonwareltd View Post
    Great squatting Alex! Looking strong!

    I haven't had Mass Tech in years but another solid formula is MHP's Up Your Mass! It's creatine free in case you don't want that extra creatine on top of what typically is in pre workouts and even if u take a post workout formula.

    The fudge brownie is so delicious it should be sold as a dessert!
    Thanks stan! I've never looked into Up Your Mass...I originally found MASS TECH and then entered in to do a supplement log...did it and have loved buying this product ever since! And I know right...some of these supp flavors are CRAZY delicious!

    Originally Posted by bigryan03 View Post
    Fuk you got strong quick. Putting in the work for sure!
    Thanks a lot man! Only more work, heavier weights, and higher reps to come!
    Future IFBB/IFPA PRO
    NASM CPT

    *Owner of Beast Fitness: Online Prep Services
    BeastFitness Website: http://beastfitness101.wix.com/beastfitness

    *YouTube: http://www.youtube.com/NaturallyGreatBB

    *Log: forum.bodybuilding.com/showthread.php?t=146484503

    *Top Supplement Reviewers: http://forum.bodybuilding.com/showthread.php?t=160986371

    Current PRS To Beat:
    Squat: 525x2 / 405x24 / 315x10x10
    Deadlift: 545x2 / 405x20
    Bench: 335x2 / 225x24
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  10. #1120
    PURE INSANITY NaturalPursuit's Avatar
    Join Date: Oct 2011
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    MGT - Upper Power
    "Welcome to a world where dreams become nightmares." -Hollywood Undead


    *Pre Workout- stretching and calf/ab warm up
    Leg press calf press ss Standing rope Cable crunch- 1 set of 20-50 reps
    Calf- 2 plates x 50
    Crunch- 50 x 40

    pressed...crunched...now time for some real pain...

    BB Rows (overhand)-3 sets of 3-5 reps
    315 x 5
    315 x 5
    315 x 5

    THIIIICK back!!! Body positioned at 45 degree angle...bringin the bar deep into my waist...AND THEN ROWIN THE SHYT OUTTA IT!!!

    High Rows (underhand)-2 sets of 6-10 reps
    Lvl 15 x 10
    Lvl 16 x 6

    BUUUUUURNIN this back up!

    Wide Grip Pulldowns (Overhand Grip)-2 sets of 6-10 reps
    Lvl 16 x 8
    Lvl 16 x 7

    barndoor wide back...you know the goal...not happy till I cant fit thru doorways...MUST.IMPROVE.

    Flat BB press-3 sets of 3-5 reps
    *225 for 6 or 7
    (2 second pause at bottom) 205 x 3
    (2 second pause at bottom) 205 x 3
    (2 second pause at bottom) 215 x 2

    Found that my chest numbers increase faster without pauses but my chest size just BLOWS up with pauses...2 second pauses...now a staple in my workouts...BLUDGING CHEST...in the making....

    Weighted dips-2 sets of 6-10 reps
    70 x 7
    90 x 6

    BLOWING up through these REPZ! Try to keep up!

    OHP-3 sets of 6-10 reps
    125 x 7
    125 x 5
    115 x 6

    Delts are getting BIGGER, ROUNDER, and THICKER than ever! CONSTANT IMRPOVEMENT!!!

    BB curls (45 lb bar)-3 sets of 6-10 reps
    (shoulder width grip, pause at top and bottom)
    85 x 8
    85 x 7
    85 x 7

    biceps were SET. ON. FIRE...CRUSHED those sets! INTENSITY IS BURNING IN MY LUNGS!!! TIME TO RELEASE!!!

    Skullcrushers (curl bar, elbows toward opposite wall)-3 sets of 6-10 reps
    70 x 9
    70 x 7.5
    70 x 5.5

    WEAK AZZ TRICEPS...going to be a strong point on my physique in the future...watch...learn...try and imitate...YOU CANT...I win...

    BB forearm curl (palms down)- 2 sets of 6-10 reps
    (pause at top and bottom)
    Bar x 7
    Bar x 7

    McGrath forearms is the ONLY image in my mind while working forearms...anything less is PATHETIC...

    FG BB forearm curl (palms up)- 2 sets of 6-10 reps
    (pause at top and bottom, down to fingertips)
    Bar + 10 x 7
    Bar + 10 x 7

    ...nothing special in here...hard work...heavy weights...tons of food...AND A FIERCE FOCUS TO WIN...
    Future IFBB/IFPA PRO
    NASM CPT

    *Owner of Beast Fitness: Online Prep Services
    BeastFitness Website: http://beastfitness101.wix.com/beastfitness

    *YouTube: http://www.youtube.com/NaturallyGreatBB

    *Log: forum.bodybuilding.com/showthread.php?t=146484503

    *Top Supplement Reviewers: http://forum.bodybuilding.com/showthread.php?t=160986371

    Current PRS To Beat:
    Squat: 525x2 / 405x24 / 315x10x10
    Deadlift: 545x2 / 405x20
    Bench: 335x2 / 225x24
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  11. #1121
    Registered User Rypt1's Avatar
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    Keep up your amazing focus! You really crushed that last workout!
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  12. #1122
    The Midnight Milkman juicydanglers's Avatar
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    Hey Alex, love the log these days, lots of manly intensity going on.

    anywho i have a question for you that i think you would be good at answering

    what do you think would be the result of consistently under estimating the amount of protein you need when trying to gain? higher ratio of fat to muscle gained?
    They said you were done!


    they said you had no chance!


    will you sacrifice to win?
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  13. #1123
    Game On SteveR40's Avatar
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    Good day Alex. Keep digging
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


    Journal = SteveR40's official journey. Round 3
    http://forum.bodybuilding.com/showthread.php?t=149914383
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  14. #1124
    Registered User Jumpman3210's Avatar
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    Awsome work Alex! Strong BB Rows tbh..
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
    - Brad Loomis
    R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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  15. #1125
    Chef Bob The Solution's Avatar
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    Bro


    Stop overtraining
    Cellucor Representative - COR-Performance Specialist
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  16. #1126
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by Rypt1 View Post
    Keep up your amazing focus! You really crushed that last workout!
    Thanks man! Energy, intensity, focus, strength, size...damn...feels like its ALL been off the charts lately!

    Originally Posted by juicydanglers View Post
    Hey Alex, love the log these days, lots of manly intensity going on.

    anywho i have a question for you that i think you would be good at answering

    what do you think would be the result of consistently under estimating the amount of protein you need when trying to gain? higher ratio of fat to muscle gained?
    JUUUICCCCY!!!!! When'd you start loggin again brotha?! Will be right over to check out your log ASAP

    As for under estimating your protein needs, first off, how much of a caloric surplus were you in? If it was too large of a surplus then you'd obviously gain more fat then muscle as it takes longer to add quality muscle mass. Was your protein in the 1-2 grams per lb of body weight? As long as you were in that range and your surplus wasnt too high, then the gains of muscle to fat should both slowly increase.

    Originally Posted by SteveR40 View Post
    Good day Alex. Keep digging
    Thanks Steve!

    Originally Posted by Jumpman3210 View Post
    Awsome work Alex! Strong BB Rows tbh..
    Thanks man I was pumped to hit 3 plates for 5 reps! I'll have to do a video on exercise execution of how I do BB rows...

    Goal is 5 plates...eventually gotta shoot for the stars!!!

    Originally Posted by The Solution View Post
    Bro


    Stop overtraining
    I know right!!! Size and strength are increasing so I must be doing something wrong!



    lmao!!!!
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    Maximal Growth Training - Deadlift Power
    "One minute in the back seat hit the switch, I'm a predator, rapture, I am KILLIN IT!!!" -Killin it from Krewella


    *Pre Workout- stretching and calf/ab warm up
    Standing bb calf press ss hanging leg raise- 1 set of 20-50 reps
    Calf- 135 x 30
    Leg raise- 0 x 18



    new size 11.5 rogue squatting/deadlifting shoes finally came in...one of my christmas gifts from my parents...laced em up...buckled em tight...AND GOT MY MIND FOCUSED!!!

    Sumo Deadlifts-4 sets of 2-5 reps
    (deload after every rep)
    425 x 2
    425 x 2
    425 x 2
    425 x 2

    TORE that shyt off the ground! New shoes engaged my glutes and hamstrings SO. MUCH. MORE.

    Stiff leg deadlift- 3 sets of 6-10
    245 x 6
    245 x 6
    245 x 6

    DEEEEEEP stretch! HAAAARD contraction! GOTTA GROW!!!

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    (pause at bottom)
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    hamstrings are TOAST...time to ATTACK these glutezzzzz!!!

    Glute press machine- 3 sets of 6-10 reps
    (non stop circuit between legs)
    (Lvl 13 x 7) x 3 sets

    enough work for you?...NO...NEVER ENOUGH...ab work now...

    Standing bar cable crunch- 2 sets of 6-10 reps
    110 x 6
    110 x 6

    CRUNCHIN as HARD. AS. POSSIBLE...core is getting stronger than it ever has been before...but not even CLOSE to how strong it will be...weak point?...HA...thats a thing of the past...

    Bench reverse crunch- 2 sets of 6-10 reps
    25 lb db between feet x 10
    30 lb db between feet x 8

    ...PATHETIC...deadlifts were off...never used these shoes before and never had deadlift as my first exercise...425x2 for 4 sets?...that number is gunna be blown away REAL fast...attack...adapt...push harder...AND GROW...video will be up once I'm reppin 500 lbs...anything less is FAILURE...
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  18. #1128
    Chef Bob The Solution's Avatar
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    The shoes
    They are anabolic!
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  19. #1129
    The Midnight Milkman juicydanglers's Avatar
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    Do wins are awesome, i got the 2010 pendlay ones

    anyways try a 200 cal surplus with protein at around 0.6 per pound bw

    was sort of influenced by the strength training estimation in the nutrition sticky
    They said you were done!


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  20. #1130
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by The Solution View Post
    The shoes
    They are anabolic!
    Haha! They are too!!! Loved em!!!

    Originally Posted by juicydanglers View Post
    Do wins are awesome, i got the 2010 pendlay ones

    anyways try a 200 cal surplus with protein at around 0.6 per pound bw

    was sort of influenced by the strength training estimation in the nutrition sticky
    Yeah, I wouldn't suggest lower than 1g per lb of bodyweight. Whats your goal now? Cut? Continue to bulk?

    I would say adjust your calories to a higher protein intake
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  21. #1131
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by The Solution View Post
    The shoes
    They are anabolic!
    I will have to look into a more appropriate lifting shoe, see if it makes a difference. For now I just wear my red Converse All-Stars all the time.

    Alex, when you say u deload after each rep, what would you say the purpose is? Couldn't you consider it a lot like rest pause, where the goal is to give yourself some extra seconds between reps so you are able to handle more weight?
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  22. #1132
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by demonwareltd View Post
    Alex, when you say u deload after each rep, what would you say the purpose is? Couldn't you consider it a lot like rest pause, where the goal is to give yourself some extra seconds between reps so you are able to handle more weight?
    The purpose of me dead stopping and resetting (deload) after every rep is because:
    1. you must exert more force to move the weight from a deadstop vs bouncing the weight and using momentum
    2. lowers the risk of rouding my back with improper form (basically correct an improper lifting motion)
    3. gets my body used to pulling the weight from a dead stop to really help with my 1RM

    I always used to touch and go but for the past 6 months on power days, I deload on every rep and its helped increase my overall strength
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  23. #1133
    Fat in Heart Balddude's Avatar
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    Those shoes...DO WANTTTT

    Strong deadlifting and overall workouts bro!
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  24. #1134
    The Midnight Milkman juicydanglers's Avatar
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    Originally Posted by NaturalPursuit View Post
    Haha! They are too!!! Loved em!!!



    Yeah, I wouldn't suggest lower than 1g per lb of bodyweight. Whats your goal now? Cut? Continue to bulk?

    I would say adjust your calories to a higher protein intake
    im doing 5 3 1 and just gaining really slowly, even when im just gaining a pound a month i feel like its mostly just fat
    They said you were done!


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  25. #1135
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by Balddude View Post
    Those shoes...DO WANTTTT

    Strong deadlifting and overall workouts bro!
    Thanks man! The shoes are amazing...cant wait to squat in them!!!

    Originally Posted by juicydanglers View Post
    im doing 5 3 1 and just gaining really slowly, even when im just gaining a pound a month i feel like its mostly just fat
    Will pm you bro!
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  26. #1136
    Registered User TakedaShingen's Avatar
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    Originally Posted by NaturalPursuit View Post
    The purpose of me dead stopping and resetting (deload) after every rep is because:
    1. you must exert more force to move the weight from a deadstop vs bouncing the weight and using momentum
    2. lowers the risk of rouding my back with improper form (basically correct an improper lifting motion)
    3. gets my body used to pulling the weight from a dead stop to really help with my 1RM

    I always used to touch and go but for the past 6 months on power days, I deload on every rep and its helped increase my overall strength
    Good call on this.
    I just learned this over on Bob's page, and was quite beneficial.

    Good lookin and Strong squats bro. You're seriously on your stuff.
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  27. #1137
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by TakedaShingen View Post
    Good call on this.
    I just learned this over on Bob's page, and was quite beneficial.

    Good lookin and Strong squats bro. You're seriously on your stuff.
    Thanks man! Things have to be pushed harder!





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  28. #1138
    Chef Bob The Solution's Avatar
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    Look at that. people learning from two meatheads.

    Go figure
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  29. #1139
    Inner Builder Ccm644's Avatar
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    Nice Vlog! I like your goals. As they are main goals do you have smaller ones to then arrive to your main goals I know you said a pro card but any others?

    Keep it all up
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  30. #1140
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Best of luck with your long term goals Alex! I am sure you know you will get more of your fair share of people telling you how impossible it is to break into the IFBB given the need for genetic superiority along with lots of drug use. Don't let them keep you down though and use it as fuel to push on!
    Stan Beres Jr. - NABBA Competitor

    Top Secret Nutrition Rep (http://www.bodybuilding.com/store/top-secret-nutrition/top-secret-nutrition.htm)

    Owner of Demon Fitness - Contest Prep Coaching/Fat Loss/Muscle Building. Join team DEMON today!
    www.demon-fitness.com

    2012 NABBA Keystone Classic - 1st Place (Open Tall)
    2012 NABBA Nationals - 4th Place (Pro Open)
    2014 NABBA Keystone Classic - 4th Place (Open Tall)

    Off Season Log: http://forum.bodybuilding.com/showthread.php?t=145723771
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