PES/USPLabs Recipe for Success TstPwdr,AnabE,ErPro (unsponsored)

[BPjohn123]

Love those 3 am wake ups, my 2 year old woke me up 2 days ago at 230am to play hockey with him. Comes into our room with two sticks and a ball.

 

[AaronJP1]

Love those 3 am wake ups, my 2 year old woke me up 2 days ago at 230am to play hockey with him. Comes into our room with two sticks and a ball.

Kids, you gotta love em.
Cheris every moment.

 

[BPjohn123]

Kids, you gotta love em.
Cheris every moment.

I do bud, kids are truly amazing.

 

[mustang0341]

Love my daughter!

Another day up at 3am and in the gym by 430....off day tomorrow so I get to sleep in till 5am LoL. I am really loving this stack at this point. I had dreams about lifting and when I woke up I couldn't wait to get in the gym. Hit another PR today! Weight this morning was 195, three lbs down so far and leaning out. The hardening of Anabeta Elite is really starting to kick in along with vascularity. I still get a "down" feeling when I dose my TestPowder but it only lasts for about 40mins to an hour. I have actually learned to channel that feeling into thoughts of test boosting and the mental focus is helping tremendously. I quit taking Jack3d as a pre-w and just take one scoop of Alphamine when I wake up to get me going. I just need a break from the 1,3dim for a bit. Legs are becoming more defined as well, as a matter of fact my legs have never looked as good as they have in the last few months!

Workout: Shoulders

Press:
115x5
130x5
145x5 (PR)

Barbell Shrug:
145x12
155x10
165x10
185x10
185x10 (PR)

Dumbbell Lateral Raise:
25x8 - Dropset w/ 15x8 x4sets

Dips:
20x10 (PR) new PR since having dislocated my shoulder back in 07'
10x12
bwx15x3sets

Pull-Ups:
bwx8x2sets

Cardio:
10min run (Treadmill @ 6.5mph)

Diet:
2191kcals 173p/130c/108f

Bfast: High Protein Cereal (Archer Farms)
snack:Almonds
Lunch:5eggs scrambled (2yolks/3whites) 7 slices of Bacon
snack:Nature Valley granola thin
Dinner:Homemade Beef Stroganoff (left over roast shredded and mashed potatoes instead of noodles)
PreBedrotein shake w/ almond milk

will update the rest later

 

[AaronJP1]

Nice PRs.

 

[mustang0341]

weight this morning was 193lb!!!! 5lbs down in less than 2 weeks! Off day today so I will just post up my diet later.

also Diet updated in yesterday's post....

 

[AaronJP1]

weight this morning was 193lb!!!! 5lbs down in less than 2 weeks! Off day today so I will just post up my diet later.

also Diet updated in yesterday's post....

Good job dropping 5lbs.

 

[mustang0341]

today's diet a little more than I wanted.....

Diet:
2653kcals 162p/199c/136f

bfast: High Protein Cereal w/ almond milk
snack: Almonds
Lunch: Jimmy Johns w/ chips (wife surprised me at work w/ lunch)
snack: natty peanut butter
dinner: 7oz chicken w/ 8oz broccoli

chest tomorrow, I am going to buy another bottle of Anabeta Elite and start to run 6 caps a day.

 

[BPjohn123]

What's Jimmy Johns?

 

[AaronJP1]

What's Jimmy Johns?

Sandwich shop similar to subway.
Pretty good & they make the subs freaky fast... Haha

Take a look @ their website. :bigok:

 

[LiveToLift]

Not a big fan of their subs. I prefer toasted subs though.

 

[mustang0341]

7am gym session as this is an off day from work. Feel good today and slept well, no PR's today but a good lifts all around.

Workout: Chest

Barbell Bench:
175x5
200x5
225x6
135x20

Dumbbell Bench:
60x12x4sets

Smith Machine Decline Bench:
155x12
185x10
225x7
155x10

Machine Fly:
100x12
120x10
140x8
120x10
****all sets are ended with "palm slaps" (i call em that) Palms flat on handles and kep the hands about 15in apart in from of the chest, then you push the hands together (slap) 10 times real fast.

One-Arm Dumbbell Row:
70x10x4sets

Cardio & Abs:

Sit-Ups:
25x20x2sets

Leg Raise:
2setsx15reps

Oblique Crunches:
15x2sets

Plate Twist:
25x15x2sets

Cardio:
1mile run @10min pace


Diet:
as of posting...782kcal 92p/71c/16f

bfast: (pre-w) High Protein Cereal
Lunch: (post-w) 7oz chicken, 5oz broccoli

will update the rest later.


Supp Notes: Muscles are hardening nicely and abs/obliques are starting to show through. Wife was noticing the "ridge" forming in the middle of my chest Vacularity is still continuing to improve as-well, the veins in my shoulders are clearly visible and pop more when I am lifting!

 

[BPjohn123]

7am gym session as this is an off day from work. Feel good today and slept well, no PR's today but a good lifts all around.

Workout: Chest

Barbell Bench:
175x5
200x5
225x6
135x20

Dumbbell Bench:
60x12x4sets

Smith Machine Decline Bench:
155x12
185x10
225x7
155x10

Machine Fly:
100x12
120x10
140x8
120x10
****all sets are ended with "palm slaps" (i call em that) Palms flat on handles and kep the hands about 15in apart in from of the chest, then you push the hands together (slap) 10 times real fast.

One-Arm Dumbbell Row:
70x10x4sets

Cardio & Abs:

Sit-Ups:
25x20x2sets

Leg Raise:
2setsx15reps

Oblique Crunches:
15x2sets

Plate Twist:
25x15x2sets

Cardio:
1mile run @10min pace

Diet:
as of posting...782kcal 92p/71c/16f

bfast: (pre-w) High Protein Cereal
Lunch: (post-w) 7oz chicken, 5oz broccoli

will update the rest later.

Supp Notes: Muscles are hardening nicely and abs/obliques are starting to show through. Wife was noticing the "ridge" forming in the middle of my chest Vacularity is still continuing to improve as-well, the veins in my shoulders are clearly visible and pop more when I am lifting!

Nice update, I'm a morning person, love early workouts.

 

[mustang0341]

Nice update, I'm a morning person, love early workouts.

This switch to days at work has been the easiest one in the last 5yrs due to my morning workouts. Needless to say I am happy not only that I have more energy but that my mindset is focused on physical fitness. I am going to bed early to get sleep so I can wake up and kill it. No watching tv all night, no drinking (a beer here and there), no hang-overs, no lazy "i want to sleep in" attitude. I only wish I would have been this dedicated when I was younger, but better now than never!

 

[mustang0341]

was a bit busy yesterday so this is a late update.

yesterday's workout: Arms
**I was very tired and feeling weaker than normal due to not sleeping well

Alternating Incline Dumbbells:
35x10
40x7
35x8
30x10

Hammer Curls:
35x10
40x7
35x9
35x8

Barbell Close Grip Bench:
135x15
135x12
135x12
135x10

Standing Alternating Dumbbell Curls:
45x5
40x7
35x7
30x8

Cable Triceps Pushdowns:
90x20
90x19
90x18
90x18
**first 10 were slow remaining reps were fast

Barbell Curls (21's):
55x21
45x21
45x21

One Arm Cable Triceps Pushdown
40x12
40x10
40x10

Pull-Ups:
bwx8
bwx6
bwx5


Today's Workout: Offday

Cardio:
1.5mile run

Pull-Ups:
bwx10
bwx8
bwx6
bwx6

Supp Notes:
DAA in TestPowder is giving me really bad gas. Wife even said yesterday "what ever your taking that is giving you that gas, you need to stop"...LoL

 

[mustang0341]

ok, got some catching up to do....

quick diet updates:

from the 30th: 2652kcal 189p/325c/68f carb load day, carbs were from cereal and grilled cheese sandwiches (love those), rest of the day was shakes chicken

from the 31st:1669kcal 219p/28c/65f damn near perfect low carb day! chicken, chicken and more chicken w/ a few shakes sprinkled in.

from the 1st: 2418kcal 134p/369c/101f bad day, co-worker had a b-day and his mom-in-law delivered homemade pastries...needless to say the carbs were whacked...took my SlinShot though

Workout from the 1st: Shoulders

Press:
115x5
125x5
135x5

Barbell Shrug:
145x12
155x12
175x12
185x12
185x10

Dumbbell Lateral Raise:
25x8 dropset 15x10 x 4sets

Dumbbell Up-right Row:
35x10
35x10
35x8
35x8
**left shoulder was giving me some fits so I stayed at 35lbs for this**

Dips:
25x10 (pr)
20x10
bwx14
bwx12

Dumbbell Bent Over Delt Raise:
15x12
20x8 ***shoulder hurt a bit, dropped to 15lb again**
15x10
15x10

Chin-Ups:
bwx10
bwx8
bwx6
bwx6

Cardio:
1mile run at 6.5mph treadmill pace

 

[mustang0341]

Now onto today:

Off day from work so I hit the gym at 7am. Vascularity is improving and I am looking a bit leaner though weight has gone back up to 195lb. With Anabeta Elite at 6caps a day I have noticed my hunger going up. I am trying to combat this by snacking more in between meals on almonds or natty peanut butter.

Workout: Back

Deadlift:
185x5
205x5
225x10

One-Arm Dumbbell Row:
70x10x4sets

Smith Machine Row:
135x15
165x10
185x10
205x5
135x10

Barbell Good morning:
65x12
65x12
75x10
75x10

Cable Row:
50x8 (one-arm alternating) followed with 100x10 (both arm speed set) 4 sets of these

Cardio:
1mile run 10min/mi pace


Diet

as of posting 1176kcal 93p/72c/54f ending -----> 1880kcals 161p/86c/96f
bfast: 6oz chicken, 4oz white rice (1hr pre-w)
2nd bfast: (40min post-w) 6eggs scrambled with 2 stick of string cheese cut small and melted in.
Lunch: 4oz chicken, 4oz white rice
snack: natty peanut butter
dinner: 6oz chicken, natty peanut butter

**goal for the rest of the day is no more carbs**


Supp Notes:
This stack is really in gear now just over two weeks in. I am adding more sets and a few more exercises to each gym session. I can really feel my strength and endurance improving so I am ramping up the volume on lifts. I feel as though I want to lift and lift and if it wasn't for NEEDING to be home so my wife could go to work I would be lifting for two hours easy, but alas my daddy duties pre-vail and I go home.

 

[mustang0341]

added yesterday's ending diet, good overall day diet wise.

 

[BPjohn123]

Great back day Brutha

 

[LiveToLift]

Good numbers bro. Your chest numbers are very close to what I put up. We in it together bro! Let's get it!

 

[mustang0341]

Great back day Brutha

Good numbers bro. Your chest numbers are very close to what I put up. We in it together bro! Let's get it!

Thanks guys! I really need to lock my diet down though. Ive been slacking way too much (partaking in a few to many sweets). Been lying to myself saying " you'll burn it off!" I'm right, I burn it off because the weight is staying the same but it should be dropping. Just need to refocus...

My chest numbers are slowly creeping up. I am just taking it slow due to a bad shoulder. I am a P90x refugee and when I quit that last Nov I couldn't even rep 225 once. Nice and slow till Feb/March (when I plan on cycling). Build a good strong base and then really kill it. I really need to work on my squat numbers though. As big as my legs are and I can barely squat 250. I did legs today but am on my phone out of town so I will post my workout Sunday night. Going to be an off day tomorrow and back at it monday!

Sent from my iPhone using Am.com

 

[mustang0341]

ok so diet sat and sunday was not the best, as to be expect when the in-laws are cooking. Ranchers and everything is made in excess with lots of carbs and sodium. Came out of the weekend 4lbs up but lost 3 of it today. Fell asleep on my phone so I slept through my alarm for 40mins, ARRGH...totally ruined my gym time. Not a good way to start the day. Instead of my normal chest workout I did a simple Pyramid and some biceps curls to get a good pump followed by a 1.5mile run at 8.5 min/mile pace. The only good thing out of the deal was the weight felt light today and I put up 245 for 4 reps on bench a (PR), I think 2004 was the last time I put up 245lbs so that was sweet!!

Workout: Quick Pump

Bench:
155x15
185x12
225x7
245x4 PR
155x12

Alternating Dumbbell Curls:
30x15x4sets (slow for burn and squeeze)
...followed by...
30x10x2sets (fast for pump)

Cardio:
1.5mile run

Diet:
1949kcals 159p/136c/92f

bfast: (pre-w) High Protein Cereal by Archer Farms
(post-w) Dried Mango 1 serving
snack: Almonds 2 servings
lunch: 7oz 90/10 beef w/ 4oz cheesy cauliflower
snack: Almonds 1 serving
dinner: ON Protein shake w/ almond milk





Supp Notes:

Have horizontal veins popping in my biceps!!! Had one pop my last run on Anabeta/Erase but now I have three in the left bicep and two in the right. (Never had those in my life!!) They are small veins but they stand up when I squeeze the rep. Shoulders and upper chest are looking alot thicker too.

 

[howwedo107]

ok so diet sat and sunday was not the best, as to be expect when the in-laws are cooking. Ranchers and everything is made in excess with lots of carbs and sodium. Came out of the weekend 4lbs up but lost 3 of it today. Fell asleep on my phone so I slept through my alarm for 40mins, ARRGH...totally ruined my gym time. Not a good way to start the day. Instead of my normal chest workout I did a simple Pyramid and some biceps curls to get a good pump followed by a 1.5mile run at 8.5 min/mile pace. The only good thing out of the deal was the weight felt light today and I put up 245 for 4 reps on bench a (PR), I think 2004 was the last time I put up 245lbs so that was sweet!!

Workout: Quick Pump

Bench:
155x15
185x12
225x7
245x4 PR
155x12

Alternating Dumbbell Curls:
30x15x4sets (slow for burn and squeeze)
...followed by...
30x10x2sets (fast for pump)

Cardio:
1.5mile run

Diet:
1949kcals 159p/136c/92f

bfast: (pre-w) High Protein Cereal by Archer Farms
(post-w) Dried Mango 1 serving
snack: Almonds 2 servings
lunch: 7oz 90/10 beef w/ 4oz cheesy cauliflower
snack: Almonds 1 serving
dinner: ON Protein shake w/ almond milk

Supp Notes:

Have horizontal veins popping in my biceps!!! Had one pop my last run on Anabeta/Erase but now I have three in the left bicep and two in the right. (Never had those in my life!!) They are small veins but they stand up when I squeeze the rep. Shoulders and upper chest are looking alot thicker too.

Nice PR damn!!!!!! You diet looks like what I'd eat haha ...great job man

 

[Distilled Water]

What's Jimmy Johns?

Heaven....

 

[mustang0341]

Heaven....

Carb heaven!

Sent from my iPhone using Am.com

 

[mustang0341]

ok, 430am gym session today. Slept well and felt good this morning.

Workout: Back

Deadlift:
155x8
205x5
250x5

One-Arm Dumbbell Rows:
70x10x4sets

Barbell Bent Rows:
135x12
155x10
185x7
135x12

Barbell Good-mornings:
65x12
65x12
75x10
75x10

Wide Grip Lat Pulls:
120x12
140x10
160x8
180x6

Pull-Ups:
bwx8
bwx7
bwx6
bwx6

Barbell Curls (21's):
45x21x4sets (slow for burn and squeeze)

Machine Rows:
50x20x4sets (left arm only/left side is lagging)

No Cardio

Diet:
as of posting.....754cals 42p/78c/36f

ending Diet:
2452kcals 157p/226c/116f

bfast (pew-w): High Protein Cereal w/ Almond Milk
(post-w) snack: Almonds & Roast Peanuts 1 serving each
lunch: spaghetti w/ whole wheat noodles
snack: Almonds, apple
Dinner: shake w/ almond milk
snack: chobani yogurt and apple


Definitely stressed my back today. I feel like if I look or move wrong I will tweak it. It is just really exhausted adn I only hope that it will continue to get stronger. My upper back/neck causes me some serious fits and often causes me to miss a few days of work every year because I can't turn my head (or do my job safely). I should add that I stretch for at least 5/10mins before and after each workout along with some jogging in place to warm the body up.

 

[BPjohn123]

Nice Job on the bench PR. My diet needs to tighten up too. My wife's restaurant had a makeover and the grand opening was this week. They had a test run this weekend and I literally ate everything on the menu.

 

[mustang0341]

My diet needs to tighten up too. My wife's restaurant had a makeover and the grand opening was this week. They had a test run this weekend and I literally ate everything on the menu.

HaHa, NICE! Well not for the diet but still. Good to know I'm not the only one struggling. Tough when there are shredded beasts like LtL and howwedo in here!

 

[mustang0341]

updated today's ending diet...off day tomorrow so I might just do some cardio and abs. Back is still a bit sore so we'll see how I sleep.

 

[mustang0341]

ok so wed was an off day, took ful advantage and slept for a good and rare 10hrs. back is feeling much better today thanks to the sleep.

wed Diet:
2173kcals 137p/85c/145f

bfast: oatmeal
snack: almonds , natty peanutbutter
lunch: apple w/ nattty peanut butter (lost track of time and missed lunch )
dinner: candied carrots and 10oz 90/10 beef (meatloaf w/ celery, carrots and onions)


Thursday.....

Workout : Shoulders

Push-Press:
115x5
135x5
155x5

Barbell Shrug:
155x12
185x12
185x12
185x12
185x10

Dumbbell Lateral Raise:
25x10
25x10
25x8
25x8
***each set drop-set with 15x10

Dumbbell Up-Right Row:
35x10
35x8
35x8
35x8
***each set drop-set w/ 20x10

Front Plate Raise:
45x10x4sets

Dumbbell Shrug:
60x10
70x10
80x6

Dips:
bwx12x4sets
SuperSet w/ make shift shoulder press/kneeling (hammer strength bench press machine that I kneel next to and push over head)
25x10x4sets (fast for burn)

Cardio:
15mins stationary bike


Diet:
as of posting 1962kcals 143p/29c/140f

snack: (pre-w) natty peanut butter, Chobani Greek Yogurt (black cherry)
bfast: (post-w) 4eggs (2yolk/2white) scrambled w/ cheese and 3oz of kielbasa chopped
snack: natty peanut butter
lunch: 10oz meatloaf (90/10 beef w/ celery, carrots and onions)

 

[mustang0341]

Yesterday was rough, I slept like crap getting only about 3.5hrs of good sleep. This physical fitness thing is most definitely in my blood now though because I still drug my butt out of bed at 3am to hit the gym just after 4. I dosed two scoops of Alphamine to wake up and get motivated and that turned out to be the right choice.

2scoops Alphamine + 2scoops Hemavol = an alive and awake mustang0341

the gym session was nothing to scoff at although it could have been better. A little slow to start but I impressed myself the longer I went. I seem to not want to leave the gym these days which is getting dicey on my work days. Yesterday I got showered and changed for work with only a few minutes to spare......damn addictions I tell ya!

Workout: Arms

Incline Alternating Dumbbell Curls:
35x9
40x6
35x8
30x12

Hammer Curls:
40x8
35x10
30x12
30x12

Close Grip Bench:
***bench and smith machine were being used so I grabbed a shorter barbell (maybe 35lb bar) and a free standing bench to make it work
85x15
85x20
85x25
85x20
***not close to my normal weight but I made it work

Dumbbell Alternating Bicep Curl:
35x9 super-set w/ cable curls 120x8
35x8 super-set w/ cable curls 120x8
30x8 " " 110x10
25x8 " " 100x10

Cable Push Down:Short Bar
130x15
150x12
160x8
160x8

Barbell Curl (21's) Super-set w/ Cable Triceps Pulls (rope):
45x21 + 70x12 3sets (fast for burn and pump)


Diet:
ending diet was not bad but I sometimes don't get to eat depending on how busy work is. Due to that I ate way too much for lunch (13oz meatloaf) and should have made it two meals.

2367kcals 195p/88c/143f

bfast pre-w: ON shake
pos-w: almonds and apple
***didn't get to eat for awhile
lunch: 13oz meatloaf (late lunch)
snack: almonds
dinner: natty peanut butter and almonds

not the best day diet wise but definitely a learning point, had the meatloaf been two meals it would have been much better for my body.

 

[LiveToLift]

2 scoops alphamine/2 scoops hemavol has to be epic! I've been rocking just over a scoop of each and loving the boost and pump. Nice lifts too man!

 

[mustang0341]

ok so today is day 30 of this stack. I am very excited going forward as with Anabeta/Erase I saw the most changes in the 2nd month. I got alot more sleep last night and hit legs today at 4am. Noticed that I have an impingement in my left hip that is killing me when I squat. I can Leg Press without any issues though so I will just make the Leg Press my main leg workout from here on out.

Workout: Legs

Squat:
***left hip impingement is killing me and my numbers here
135x10
155x7
175x5
135x8

Leg Press:
270x12
350x12
360x10 PR
400X10 PR
270X12
***couldn't squat sh!t so I went heavy here

Leg Extensions:
60x8 each leg + 150x8 both legs
60x8 each leg + 140x8 both legs
60x8 " " + 130x8 " "
60x8 " " + 120x8 " "
120x18 both legs
****progressively faster reps as the weight gets lighter

Standing Barbell Calf Raise:
185x24 feet out/in/straight 8 each way
185x24 " "
185x21 " 7 each way
185x21 " "

Barbell Bench:
185x10
185x10
185x10
185x8

No Cardio

 

[mustang0341]

off day today so I did a bit of cardio. Weight is back up to 199lb as of tonight (most likely 197 in the morning) but my waist is smaller. Still seems as though I am carrying some the same amount of fat on the lower abs. Getting more vascular too which is nice as well as tightening of the muscles.

Cardio:

10min walking incline
10min run = 2miles total

Diet:
2545kcals 189p/85c/168f

bfast: (post-w)shake w/ almond milk, almonds
snack: natty peanut butter
lunch: 6 eggs (3whole/3white) w/ kielbasa
snack: almonds
dinner: (free meal at Applebees for Vets Day) Bourbon Steak w/ Potatoes

Chest tomorrow and looking forward to it....

 

[AaronJP1]

off day today so I did a bit of cardio. Weight is back up to 199lb as of tonight (most likely 197 in the morning) but my waist is smaller. Still seems as though I am carrying some the same amount of fat on the lower abs. Getting more vascular too which is nice as well as tightening of the muscles.

Cardio:

10min walking incline
10min run = 2miles total

Diet:
2545kcals 189p/85c/168f

bfast: (post-w)shake w/ almond milk, almonds
snack: natty peanut butter
lunch: 6 eggs (3whole/3white) w/ kielbasa
snack: almonds
dinner: (free meal at Applebees for Vets Day) Bourbon Steak w/ Potatoes

Chest tomorrow and looking forward to it....

I think I've heard of that free vets meal...
How do they notify you guys about it?

 

[mustang0341]

I think I've heard of that free vets meal...
How do they notify you guys about it?

they advertise it on tv locally here

 

[mustang0341]

a little motivation....check
1.5scoops of Alphamine....check
1.5scoops of Hemavol....check

off to crush chest!

 

[LiveToLift]

a little motivation....check
1.5scoops of Alphamine....check
1.5scoops of Hemavol....check

off to crush chest!

Kill it man! Your welcome! :-D

 

[mustang0341]

chest done and killed even set a few PR's. Today is a refeed, gonna try to get this right. Last 4 to 5 days have been fairly low carb so here goes......


Workout: Chest

Bench
155x12
225x5
250x2 PR wanted more and def prolly could have had three but I didn't have a spotter.
205x8
185x12

Dumbbell Bench:
60x12x4sets

Smith Machine Decline:
185x10
205x8
225x8 PR Reps
175x12

Machine Fly:
120x12
140x12
170x8 PR could have gone heavier...next time
140x12

Cable Bench:
60x15 left arm only 100x20 both arms
60x15 " " 110x15 both
60x12 " " 110x15 both
60x10 " " 100x12 both
***left side is lagging a bit so I am trying to catch it up

Abs:

Weighted Crunch:
25x20x2sets

Leg Pulls:
20x2sets

Oblique Crunches:
20x2sets

Dumbbell Side Bends:
65x15x2sets

Cardio:
10min run at 6.5mph
10min stationary bike


Diet:Refeed
as of posting 1973kcals 131p/245c/53f Ending: 2559kcals 152p/294c/89f


bfast: (pre-w) Peantu Butter Cheerios w/ whole milk / natty peanut butter +Slinshot
snack: (post-w) shake w/ whole milk and banana / blueberry bagel w/ cream cheese
lunch: 7oz bone-in ham / 7oz sweet potato + SlinShot
snack: 2 servings Reese's Pieces
dinner: natty peanut butter / oatmeal w/ brown sugar

 

[mustang0341]

Updated yesterdays refeed, which was fun I kinda missed carbs. Went to sleep at 201.5lbs woke up 197lbs. Off to hit back today!!! Will update later.

 

[BPjohn123]

Beastmode Mustang....good job bro

 

[mustang0341]

update for yesterday's back workout


Workout: Back

Deadlift
155x10
205x5
275x3 PR
135X10

One Arm Rows
70x10x4sets

Smith Machine Rows
135x15
165x12
185x10
205x8
135x10

Wide-Grip Lat Pulldown
140x10
180x6
160x8
140x10

Barbell Goodmorning
65x12
65x12
85x10
85x10

Pull-Ups
bwx10
bwx7
bwx5
bwx5

Barbell Curls (21's)
55x21
55x21
45x21
45x21

No Cardio

Diet
2733kcals 196p/94c/177f

bfast: (post-w) shake w/ almond milk
snack: natty p-butter
lunch: 5eggs w/ kielbasa
snack: natty p-butter
dinner: bone in ham
snack: resees pieces (love these and they need to be out of the house)

 

[Distilled Water]

Strong pull up numbers after all that back work

 

[mustang0341]

Strong pull up numbers after all that back work

thanks man, i couldn't do three pull-ups last November when I started hitting the weights again. I used to be able to knock out 20 back when I was active duty. Working hard to get back there.

 

[MrKleen73]

Hey brother her to support you for the rest of the ride. I am busy as hell and can't read all the way through this at the moment, can I get a Cliff notes on your impressions / gains so far?
If not that's understandable I will still be here to support ya.

I do see some PR's up above so things look like they are going well.

 

[mustang0341]

Hey brother her to support you for the rest of the ride. I am busy as hell and can't read all the way through this at the moment, can I get a Cliff notes on your impressions / gains so far?
If not that's understandable I will still be here to support ya.

I do see some PR's up above so things look like they are going well.

stoked to have you in here, I will give you a short synopsis when I update tonight!

 

[mustang0341]

Ok so update will be in the a.m. Busy w/ daughter tonight.

Sent from my iPhone using Am.com

 

[LiveToLift]

Ok so update will be in the a.m. Busy w/ daughter tonight.

Sent from my iPhone using Am.com

Enjoy that family time man!

 

[AaronJP1]

Updated yesterdays refeed, which was fun I kinda missed carbs. Went to sleep at 201.5lbs woke up 197lbs. Off to hit back today!!! Will update later.

I love waking up a few pounds lighter.

PR city in this log. :thumbsup:

 

[mustang0341]

can I get a Cliff notes on your impressions / gains so far?

Ok lets see how short but detailed I can make this. Just week6 of an 8week stack. I started this stack at 198 dropped to 195 at one point but am back to 197/198 again. My waist still seems the same if not a bit smaller and bf doesn't seem to have changed much. I am thicker in the shoulders and upper chest and calves are getting very defined. Hardness is outstanding along with added strength and endurance (hence some PRs). Vascualrity has improved alot!!! When I first ran Anabeta/Erase a few months ago was the fist time in my life that my biceps veins started showing along with a few in my forearms. Now I have multiple veins in my forearms along with biceps that show all the time. When I am lifting I can see horizontal veins spidering across my upper/lower arms, chest, shoulders and legs...it is phenomenal. One negative thing thought is hunger...Anabeta Elite makes me hungry like crazy. My last stack I meticulously maintained close to 1900kcals and went from 208lbs to 192lbs. I am noticeably more dense than when I was at 192 though. My cals this go around have routinely been around 2300 but my weight has relatively stayed the same which is nice. Diet is still something I am trying to get a handle on.
I was a mish mash of things workout wise up to last Nov. when something just switched in me, I decided I was tired of looking at myself in the mirror. I started dieting 10days before thanksgiving and people told me I was stupid for trying around the holidays. I was 222lbs and FAT when I started. It is clear to me that I don't know enough about proper diet yet to go further, but know enough to stay at this weight....I WANT MORE THOUGH!! ok...end synopsis.

Yesterday was an off day and I was super busy at work so I was not able to eat lunch or keep track of my cals. Highpoint was I had a bag of almonds with me so I managed to get something while running around at work...low point was when I got home the wife had made ghetto beef stroganoff with "cubesteak" and enriched noodles.....so I ate about 8oz of it and made a shake. Today is shoulders so I am off to kill a 4am gym session.



here are some pics of me from last Nov when I started compared to the beginning of this stack, damn near a year of change.