IBB's infested with T-ALPHA log

[IronBuildingBlock]

Tuesday- Legs

Squats (1.5 min rest)
8-12 reps 205x8
8-12 reps 185x10
8-12 reps 185x8
8-12 reps 175x10
DB Lunges (Tri-Set with Leg Extension/Leg Curls) (2 min rest)
8-12 reps 35x10
8-12 reps 35x10
8-12 reps 35x8
Leg Extension
10-15 reps 75x12
10-15 reps 75x10
10-15 reps 65x10
Leg Curls
10-15 reps 60x12
10-15 reps 60x12
10-15 reps 60x10
Standing Calf Raises (1 min rest)
10-15 reps 205x15
10-15 reps 205x12
10-15 reps 205x11
10-15 reps 205x10

T-Alpha 1hr min before workout, intense workout, great pump
Sleep 7.25 hrs, Diet Great, Discipline Great, breathing Good
15 min low intensity cardio pre-workout, 30 min post-workout
Gut wrenching workout, felt the burn.

[IronBuildingBlock]

Originally Posted by BendtheBar

How's the cutting going IBB?

It feels like it's going pretty good. Dropped another set of holes on my lifting belt today. I plan on putting up numbers and pics every 3 weeks. That means this week is picture day, can't wait. Weight seems to be coming off slower now, but I feel and look leaner to me at least. Measurements and fat % should tell me everything I need to know. I still would like to be under 190lbs in the end. I would be happy with a pound a week.

[IronBuildingBlock]

Thursday – Back

Wide Grip Pulldown (1 min rest)
8-12 reps 210x11
8-12 reps 210x10
8-12 reps 210x10
Drop set 170x14
Close Grip Pulldown (Superset w/ db rows) (1 min rest)
10-15 reps 190x12
10-15 reps 190x12
10-15 reps 190x10
10-15 reps 180x10
10-15 reps 170x11
DB Rows
10-15 reps 30x12
10-15 reps 30x12
10-15 reps 30x10
10-15 reps 25x10
10-15 reps 20x12
Barbell Shrugs (30 sec rest) alternating with DB shrugs
10-15 reps 155x16
10-15 reps 155x15
10-15 reps 155x14
10-15 reps 155x10
DB Shrugs (30 sec rest)
10-15 reps 45x17
10-15 reps 45x15
10-15 reps 45x13
10-15 reps 45x13

T-Alpha 1 hour before workout. Took a while longer to get going, long day at work. Sleep 6 hrs, Diet Great, Discipline Good, Breathing Good. Not one of my better workouts, but kept it going.

[IronBuildingBlock]

Friday – Arms

Preacher Curls (superset with skull crushers) (1.25 min rest)
10-12 reps 70x12
10-12 reps 70x12
10-12 reps 70x12
10-12 reps 70x12
Skull Crushers
10-12 reps 70x12
10-12 reps 70x12
10-12 reps 70x12
10-12 reps 70x12
Hammer Curls on incline bench (superset with tricep pushdowns) (1.25 min rest )
10-15 reps 25x13
10-15 reps 25x12
10-15 reps 25x12
10-15 reps 25x10
Tricep Pushdown using rope
10-15 reps 100x13
10-15 reps 100x12
10-15 reps 100x12
10-15 reps 100x10
Reverse Grip Barbell Curls (1 min rest)
10-15 reps 50x14
10-15 reps 50x13
10-15 reps 50x11
10-15 reps 50x10

T-Alpha 1 hour before work out. Diet OK- Carb day. Sleep 7 hrs, Discipline Good, Breathing OK.
A little whooped from work today. Average workout.

[nighttrain]

massive volume there IBB

[IronBuildingBlock]

I'm starting a new routine today. It will be a 3 week Power (5-8 reps) with 2-3 mins rest, followed by a 3 week hypertrophy (8-12 reps) with 30-90 secs rest. I want to continue to attack bodyfat % by continuing to add as much muscle as I can.

Strength Week 1of 3 then going to 8-12 rep range for 3 weeks

Mon – Chest, Shoulders

Decline Barbell Bench Press (2.5 min rest)
5-8 reps 225x5
5-8 reps 225x5
5-8 reps 215x5
5-8 reps 215x5
15 deg Incline Press (2.5 min rest)
5-8 reps 185x6
5-8 reps 185x5
5-8 reps 175x6
5-8 reps 175x6
DB Flyes (2 min rest)
5-8 reps 45x6
5-8 reps 45x5
5-8 reps 40x6
5-8 reps 40x5
Military Press (2.5 min rest)
5-8 reps 95x8
5-8 reps 95x8
5-8 reps 95x8
5-8 reps 95x8
Side Laterals (2 min rest)
5-8 reps 25x8
5-8 reps 30x6
5-8 reps 30x6
5-8 reps 25x8

T-Alpha 1.5 hr before workout. Good pump, started taking NO supp today also. Sleep 6.5 hrs, Discipline Good, Diet Great, Breathing Great. 1hr 8min workout. Felt pretty good.

[IronBuildingBlock]

Strength Week 1of 3 then going to 8-12 rep range for 3 weeks

Tuesday- Legs

Box Squats (2.75 min)
5-8 reps 315x8
5-8 reps 325x7
5-8 reps 325x7
5-8 reps 325x6
Leg Extension (2 min)
5-8 reps 130x7
5-8 reps 130x7
5-8 reps 130x7
5-8 reps 130x7
Stiff Legged Deadlifts (2.5 min)
5-8 reps 225x6
5-8 reps 225x6
5-8 reps 225x6
5-8 reps 225x6
Standing Calf Raises (2 min)
5-8 reps 275x8
5-8 reps 275x8
5-8 reps 275x7
5-8 reps 275x8

T-Alpha 1hr before workout. Strength felt pretty good. Then got a pretty good KNOT behind shoulder blade that hampered end of workout. Discipline Good, Breathing Good, Sleep 6.75 hrs, Diet Great.

[IronBuildingBlock]

I have been logging T-Alpha for about 7 weeks. 22 total workouts. With a control group of 6 hours + of sleep, great discipline using restricted rest time between sets, and a very low carb diet (TNT DIET). I was quite happy with the product for the first month. It gave me increased muscle pumps and energy to boot. It is something that I would recommend to anyone for a month cycle. After about the 5th week I didn’t notice as much extra pump or energy. It just didn’t seem to have the same effect after a month. With that being said I didn’t have any side effects at all and didn’t have any energy crashes either. I would compare it with Novadex XT, which I have taken a couple of different times. I was happy with my overall results with this product. During this log I was cutting and had the following changes in body composition:

Weight: 209.4 lbs 2/22/10 Weight: 199.6 lbs 4/05/10

Arms: 13.5" Cold 15.25" Flexed Arms: 13.88" Cold 15.63" Flexed

Chest: 43.5" Cold 47" Flexed Chest: 43.5" Cold 45.75" Flexed

Quads: 24.5" Cold 25" Flexed Quads: 25.25" Cold 25.5" Flexed

Waist: 40" Waist: 37"

BODY FAT: 16.07% BODY FAT: 11.63 %

FAT WEIGHT: 33.6 lbs FAT WEIGHT: 23.3 lbs

LEAN WEIGHT: 192.93 lbs LEAN WEIGHT: 188.37 lbs

Thanks for the opportunity to log for AA!

[nighttrain]

Great Job IBB, sounds like it worked well for you..... it has been fun monitoring your workouts and getting feedback on our product.... thanks again

[rippednmichigan]

Good work IBB, enjoyed the log brother.