Thread: The DUTCH ALPHA journey! it starts today

deff be intresting where this goes, you going to be testing yourself with 40 yard dashes, vertical jump test etc to see where your at athletic wise at the moment?

How long u been on and what is your plan for PCT ?

What does your PCT look like?

how old are pics iv seen em all before?

today was
7am
5 sets of 20m sprints, 1min rest between sets
5sets of 10m sprints 1 min rest between sets
800m jog.
10 mins of loswer body stretching


4pm with another pt called leon

rack dead power shrugs (deadlift from knees then drive up to a shrug)
5p (220kg) x 10 reps
6p (260kg) x 10 reps
7p (300kg) x 2 reps no sets were done to failure. stopped at 2 as new weight.

normal front shrugs
6p x 10 reps (260kg)
7p x 5 reps (300kg)

standing barbell military press. strict. no leg drive.dead stop each rep on clavicles.
1 set 40kg x 20 reps
60kg x 10 reps
80kg x 3 reps
100kg (2plates) x 1 rep
105kg x 1 rep
80kg x 7 reps
all reps dead stop , none to failure.

mid waist hang cleans on rack - weight on pins at waist height. each rep dead stopped)
40kg x 10 reps- focus on the whipping off the pins fast as possible
60kg x 10 reps x 2 sets. (est 15rep failure but focus on the speed of pull)

seated hamstring curls
50kg non stop reps for 2 mins to flush alot of blood in.

seated lower abs v-crunchs. 4 sets x 50 reps with 7.5kg dumbell between feet.

streched hams and lower back out fully.

pre workout shake was bcaas, glutamine, creatine, beta alanine, nos, extra taurine caffeine, arginine.

same post workout bar the nos.

my diet will be detailed tommorow .

my method will be very few failure sessions to keep the cns fresher, soreness down and make sure my mind stays positive, failing reps is negative and not good for moral.

what is the pct?

Were you ever with an academy for Rugby and which county?

Good luck bro.

Originally Posted by big_jim_87

what is the pct?

This

Originally Posted by Merat

deff be intresting where this goes, you going to be testing yourself with 40 yard dashes, vertical jump test etc to see where your at athletic wise at the moment?

vertical jump will be
from standing to touch
and onto a box

my record is 50" box jump at 20st, always had "ups"
never done a 40 yard will monday
my mile time was last done at 6mins 22seconds.

Originally Posted by Brandl

What does your PCT look like?

im off now, was on for 2 week burst after being off 5 weeks previous
so was 5months on
4 weeks off
2 weeks on
now off

pct is
hmg 3 shots 150ius/150iu already done.
clomid at 50mg day for 3 weeks
nolva at 20mg daily for 4 weeks
proviron given to me for free, bonus 300mg day to aid fertility kickstart.
and a sperm rpoduction kit ive detialed on other threads.

i will run for 3 weeks then get blood done.
i kept hcg in always at 500iu every 5th day thruought, always have.

Originally Posted by big_jim_87

how old are pics iv seen em all before?

they from march till bout 3 weeks ago son!

Originally Posted by LittleChris

Were you ever with an academy for Rugby and which county?

nope.
grew up in wales.

Originally Posted by YetiMan

Good luck bro.

thanks will be doing mma from next friday, mainly boxing and bjj,

ooh did full contact karate for 8 years

brother 2nd dan
sister welsh champion black belt,
me beta level lol

Eh?

The Welsh clubs have their own academies.