The 2009 Alpha Beast Man Routine
Needed a new exercise routine to get myself blasted in 2009. This routine focuses on HUGE volume and various varieties of exercises. The sets for the big three lifts are usually around five to six while the auxillary exercises are only done in sets of three. I choose to do all the exercises in bold and pick random unbolded auxillary exercises to do at any given day. On rest days, I do cardio and abdominals, following one of my old exercise routines.
I know my body won't be able to handle the crazy intensity this routine calls for, therefore every end of the month, I will go through a three day deload period of 50% weight.
The 2009 Alpha Beast Man Routine
Let me know if you have any questions about it.
How to Make Homemade Weightlifting Chains
Been doing some research and I wanted to make my own weightlifting chains. They cost a ridiculous amount online and I don't have that kind of money to spare.
The ideal chains IMO are 5/8 inch thick links. Two of these running at 5 feet each would be about 40 pounds. Unfortunatly it is nearly impossible to find this thickness. Lowe's, Menard's, and Home Depot, the common hardware stores carry only up to 3/8 inch thick links. People suggest going to a trucking store or a junk yard but I do not have any of these in suburban Illinois.
I made a compromise with 3/8 inch thick links that can be found in any common hardware store. These are still pretty thick and I can tie some small weights to the end of it to make it even heavier if needed. Here is how to make your own weightlifting chains.
UPDATE - 9:17 PM
The chains weighed in at 14.5 pounds... I might be buying another set, but I'm thinking of just attaching some plates to the end of them. Will report back.
BUY [CLICK IMAGES TO ENLARGE]
- 2 x 3/16'' Quick Link ($1.68 each... $3.36 Total)
- 2 x 5 Feet of 3/8'' High Test Shot Peened Chains ($2.46 per Feet... $24.60 Total)
- 2 x 1.5 Feet of 3/16'' SYS3 Proof Chains ($1.00 per Feet... $3.00 Total) [Used as Collars]
Putting Them Together
*I put the "collar" on the 10th chain in, so the chains just barely touch the ground on the rack.
Video
Here is me trying this rig out for the first time. It felt pretty light using 135 + pounds... I'll have to try it with over 300, and if it still feels light, possibly attach some weights to the end of the chain to increase the difficulty. It felt balanced and really stable.
ARC: Activities and Recreation Center at UIUC
University of Illinois at Urbana Champaign has really outdone themselves with the new Activities and Recreation Center. Here is a small video of "PART" of the facilities. There is so much more that I have not yet explored. INSANE.
UPDATE
For a more detailed look at the weight area, please refer to the new post.
http://yanyanxu.com/2009/06/17/activities-and-recreation-center-arc-at-uiuc-weight-area/
New Routine
Posting this up for those interested and soundcheck129. I do lots of volume so you can tweak these to your liking.
I love this and it is working really well for me. Great pump and everything.
Revamping Exercises
Click below for my 5 day split.
The first link is my split. What do you guys think about this? What exercises would you recommend for the muscle groups? HUGE volume and HEAVY weights work best for me so there are more exercises then what you would normally see. I'm thinking of doing most of these exercises and having some "alternate" ones to do to switch it up on some days.
Abdominal Workout Exercise Guide
The second link is my abdominal workout and the last link is just an explanations of the different workouts. I'm going to start doing the "hardcore" gym exercises Set D at the gym to see how they affect me.
CRCE: Campus Rec Center-East
I go to a gym called CRCE on campus. Most bodybuilders or hardcore lifters go to IMPE. CRCE is more catered towards girls with the massive walls of ellipticals and bikes. Even though there is only one bench and "relatively" few machines, they still have one of everything I need to get a good workout going. Here are some pictures of the benches I workout on and machines I use!
CRCE (pronounced 'sir-see') is located in the heart of campus, behind Freer Gym. Close to Krannert Center for the Performing Arts and two blocks from Foellinger Auditorium, its location is within walking distance of the Quad.
CRCE boasts 110,000 square feet of activity space including:
• Aquatic Center with temperature controlled leisure pool (for water exercise, jogging, and rehab/therapy), waterslide, zero-depth entry, bubble benches, volcano-fountain, waterfall and 12-person spa
• Seasonal deck space off the Aquatic Center
• Full men's and women's locker room with family changing area;
• 3-court gymnasium just off the lobby
• MAC (Multi-Activity Court) gym with dasher boards for indoor soccer, volleyball, basketball and more
• 2 Multipurpose rooms for Group Fitness sessions and group activities
• 10,000 sq. foot fitness area with state-of-the-art cardio, selectorized and free weight equipment
• 3 racquetball courts (one adjustable for squash play)
• 3-lane indoor track overlooking the gym and Aquatic Center, encompassing the fitness area
