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

[mustang0341]

ok my brothers, I pulled a 19hr day yesterday so no update. Also this will be the last update for a couple of days as I leave for vacation to Georgia to see the grandparents. Not sure how the workouts will go there, might have to jog and do push-ups/sit-ups all week. It might even end up being a good cardio week and lifting break for my body!

Yesterday's Workout: Shoulders

Press
115x8
125x6
145x5 (PR Reps)
160x1 (PR)

Barbell Shrug
185x12
185x12
185x12
***neck started to hurt a little so I dropped last two sets

Dumbbell Lateral Raise:
25x10
25x8
25x8
25x8
***all sets drop-set w/ 15x10

Dumbbell Upright Row
35x8
35x8
35x8
***drop-set 20x10

Front Plate Raise
45x8 super-set w/ dumbbell press 25x20
45x8 ss 25x18
45x8 ss 25x18
45x8 ss 25x15
***super-set is fast for burn and pump

Dumbbell Shrug
60x12
70x10
80x8
70x10

Dips
bwx20
bwx15
bwx12
bwx10

Rear Delt Flys (machine)
60x15
70x12
80x10
90x10

No Cardio


Diet
2453kcals 202p/74c/160f


catch you bros in a few days!!!

 

[R3ACTION]

ok my brothers, I pulled a 19hr day yesterday so no update. Also this will be the last update for a couple of days as I leave for vacation to Georgia to see the grandparents. Not sure how the workouts will go there, might have to jog and do push-ups/sit-ups all week. It might even end up being a good cardio week and lifting break for my body!

Yesterday's Workout: Shoulders

Press
115x8
125x6
145x5 (PR Reps)
160x1 (PR)

Barbell Shrug
185x12
185x12
185x12
***neck started to hurt a little so I dropped last two sets

Dumbbell Lateral Raise:
25x10
25x8
25x8
25x8
***all sets drop-set w/ 15x10

Dumbbell Upright Row
35x8
35x8
35x8
***drop-set 20x10

Front Plate Raise
45x8 super-set w/ dumbbell press 25x20
45x8 ss 25x18
45x8 ss 25x18
45x8 ss 25x15
***super-set is fast for burn and pump

Dumbbell Shrug
60x12
70x10
80x8
70x10

Dips
bwx20
bwx15
bwx12
bwx10

Rear Delt Flys (machine)
60x15
70x12
80x10
90x10

No Cardio

Diet
2453kcals 202p/74c/160f

catch you bros in a few days!!!

Enjoy your rest bro.

 

[LiveToLift]

Nice job on the PR bro. Enjoy the vaca!

 

[mustang0341]

Trip went well but alas I now have to start damage control. Grandma's breakfast this morning was homemade biscuits and gravy. Gonna be a rough week for my diet. Smashed arms the day I left home though...will get it posted up when I can get to a computer.

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[mustang0341]

This vacation is killing my diet, from my grandma " i dont cook low carb high protein, you'll just have to start your diet when you get home." The only good thing is i haven't stepped on a scale to see the damage yet. Been running in the mornings but hurt my left hammy yesterday so who knows now.

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[AaronJP1]

This vacation is killing my diet, from my grandma " i dont cook low carb high protein, you'll just have to start your diet when you get home." The only good thing is i haven't stepped on a scale to see the damage yet. Been running in the mornings but hurt my left hammy yesterday so who knows now.

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How does grandma cook? High carb low protein? :lol:

That'll still get cha big.

 

[mustang0341]

How does grandma cook? High carb low protein? :lol:

That'll still get cha big.

Down south cookin, large meals with potatoes in almost everything. Doesn't help when its all homemade too. Pumpkin/Pecan pies and its not even turkey day yet. Grandma is all "boy you're too skinny, eat some more" and it is hard as hell to say no to grandma. She is a strong willed Georgian woman.

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[BPjohn123]

I would love your grandma!

 

[mustang0341]

Turkey Day, more cals and carbs. Think i'm up about 7 lbs in a week, going to have alot of ground to make up. Ohwell, not like I get to see my grandparents very often let alone eat their home cookin. One things for sure my glycogen should be plenty full and my metabolism primed to go low carb.

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[AaronJP1]

Turkey Day, more cals and carbs. Think i'm up about 7 lbs in a week, going to have alot of ground to make up. Ohwell, not like I get to see my grandparents very often let alone eat their home cookin. One things for sure my glycogen should be plenty full and my metabolism primed go low carb.

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Thats the proper attitude haha...

 

[mustang0341]

Ok, headin back tomorrow so i will get back on track sunday!

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[LiveToLift]

Ok, headin back tomorrow so i will get back on track sunday!

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Clean up time!

 

[mustang0341]

Clean up time!

Gonna have to call a state of emergency, dreading the scale when i get home to see how bad the damage is.

I ran three days in a row and even added some sprints but tweaked my hammy and glute in the process. So nothing since Tuesday

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[AaronJP1]

Gonna have to call a state of emergency, dreading the scale when i get home to see how bad the damage is.

I ran three days in a row and even added some sprints but tweaked my hammy and glute in the process. So nothing since Tuesday

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Go lift and burn it all off.
I ate pizza after pizza today all day, had a rock star as well (work had free lunch). Got off and went to go lift and warmed up with 225 on decline bench.

 

[Distilled Water]

Looking forward to weigh in. May not be as bad as you think.

 

[mustang0341]

Looking forward to weigh in. May not be as bad as you think.

You may be right but i can def see it in my chest and love handles. Hopefully a solid week and i should be back where i was at. Only have a week left of anabetabelite too.

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[mustang0341]

ok guys, made home in one piece and the damage is 8lbs in just over a week. 197 to 205, phew time to kick it in gear. I also slowed on the supps too while on vaca due to not working out. Money is not going to allow me another bottle of Anabeta Elite so I had to make due with what I got, and what I have is a partial bottle of Anabeta OG. So here goes, I have 20 Erase Pro left so 20 days it is. I added the og anabeta in and it will look like this, next 10days will be 3 AnabetaElite+3 OG Anabeta with the last 10 days will be 5 OG Anabeta a day.

time to get back to work!

 

[mustang0341]

Looking forward to weigh in. May not be as bad as you think.

nice veins in your avi bro!!

 

[Distilled Water]

nice veins in your avi bro!!

Thanks homie.

Up 8lbs? Meh, thats not too bad after a the binge you had. I put on a loooooot more LBS after my thanksgiving gorge and by today, I was about back to normal. I say about because I have kepy my carb intake higher than normal the past 2 days.

 

[mustang0341]

no workout today and mild diet...

Diet for today

1758kcals 168p/87c/81f

bfast: oatmeal
snack: natty p-butter
lunch: salmon salad (salmon,mayo,relish)
dinner: spaghetti squash spaghetti
snack: protein shake

gym tomorrow!!!

 

[Sean1332]

bit late but subbed. good liftin man

 

[Sean1332]

and for hittin PR's while droppin cals, that's where I suck

 

[mustang0341]

bit late but subbed. good liftin man

better late than never, thanks for joining bro!

 

[AaronJP1]

no workout today and mild diet...

Diet for today

1758kcals 168p/87c/81f

bfast: oatmeal
snack: natty p-butter
lunch: salmon salad (salmon,mayo,relish)
dinner: spaghetti squash spaghetti
snack: protein shake

gym tomorrow!!!

I'd be starving on this...

 

[BPjohn123]

I'd be starving on this...

Im starving reading it...lol...different goals though.

 

[mustang0341]

I'd be starving on this...

Im starving reading it...lol...different goals though.

after last weeks eating i was hungry as fug man, belly growling like crazy. I have got to get that weight off though so I am going to rock low cals/carbs for a bit. Plus I need to get ready to start cutting anyhow. I want to be at least 190lbs (185 ideally) when I start my cycle, luckily i have until mid Feb to get there.

 

[mustang0341]

ok, felt damn good to be back in the gym today. I think due to all the glycogen from last weeks carbs I had a HUGE pump from chest today. Was feeling fat so i wore a long sleeve shirt and still looked swolle. Fasted workout and a week off meant my strength was down a bit but I still pushed it.

Workout: Chest

Bench
185x10
205x10
225x4
205x6
185x9

Dumbbell Bench
60x12
60x10
60x10
60x10

Smith Machine Decline
185x12
205x10
225x6
205x8
185x8

Pec Fly (machine)
140x12
150x8
170x8
170x8

Push Ups
***usually smith machine here but it was broke
20
15
15
**8 diamond
**8 diamond

Cardio
10min stationary bike


will update diet later

 

[Sean1332]

That's still good weight to be pushing while fasted man. Since you're doing low carb/low cal; what's your post meal look like? Just curious-I suck at diet.

 

[mustang0341]

That's still good weight to be pushing while fasted man. Since you're doing low carb/low cal; what's your post meal look like? Just curious-I suck at diet.

today i had Optimum Nutrition Shake (2scoops) w/ vitD milk (1.5cups), 2.5 serving Salmon packet and three slices of bacon! Not a whole lot but for cals per day it is quite a bit. 750cals 95p/21c/30f

also weight today is 203 so down 2lbs from the last weeks onslaught

 

[mustang0341]

ok ending diet for today

2200kcals 263p/89c/89f (forgot that i ate a snack before lunch so cals were up a bit today, but they were clean though so it won't effect the weight loss)


bfast: (post-w) shake w/ vitD milk, salmon pouch, three slices bacon
snack: chicken salad (forgot this)
lunch: chicken salad
snack: almonds
dinner: shake w/ vitD milk

shoulders tomorrow bright and early...up at 3am

 

[mustang0341]

bleh day today, slept like sh!t last night...had a hard time falling asleep and when 2230 rolled around my daughter decided to start screaming. Figures, the one night my wife decides to go grocery shopping the daughter wants to not sleep through the whole night. I finally got to sleep around 2330 and woke up at 0330 to hit the gym. 2scoops of Alphamine and hit it...

Workout; Shoulders

Press
105x10
120x5
130x6

Barbell Shrug
185x10
185x10
185x10
185x10
135x15 (speed for burn)

Dumbbell Lateral Raise
25x10 dropset 15x10
25x10 -ds- 15x10
25x8 -ds- 15x10
25x8 -ds- 15x10

Dumbbell Upright Row
35x8 -ds- 20x10
35x8 -ds- 20x10
35x8 -ds- 20x10

Front Plate Raise
45x8 SuperSet dumbbell press 25x15 (speed for burn) x4sets

Dips
bwx12
bwx10

Rear Delt Fly (machine)
60x12
80x10
80x10

Cardio
10min run @7mph treadmill pace

diet will be updated later

 

[Sean1332]

yea I hate those nights man, I slept in the rocker the other night for 3 hours. definitely looks like you made the most of it man, my shoulders would be on fire after that haha

 

[mustang0341]

yea I hate those nights man, I slept in the rocker the other night for 3 hours. definitely looks like you made the most of it man, my shoulders would be on fire after that haha

Daughter is still on mom's tit so daddy cant do crap to console her. On the workouts I even cut a few short of sets, was tired and shoulders were burning!!

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[mustang0341]

weight this morning was 200lb!! Down 5lbs from last weeks binge....I figured it would come off fast which is nice for the psyche. That means I am +3lbs from the beginning of this stack. With 18 more days to go I am going to continue to try and drop weight.

Ending Diet from Yesterday
2000kcals 233p/90c/79f

bfast 6am: (post-w) almonds, protein shake
lunch 1030am: tuna salad (w/ some light olive oil mayo and relish)
dinner 3pm: chicken breast salad (w/ some light olive oil mayo and relish)
snack 7pm: protein shake

Good day diet wise...low carbs and plenty of protein. Plan on killing some meatloaf today that my wife made last night and I had to salivate over while drinking my shake Owell, it pays off in the end right? Off to do some damage to legs early this morning....glad I'm off of work tomorrow and can sleep in till 6am (LoL at 6am being considered sleeping in).

 

[Distilled Water]

Awesome news you dropped your binge weight that quick.

Meatloaf is a personal favorite of mine, how you didn't give in....you're a better man than me lol

 

[mustang0341]

Awesome news you dropped your binge weight that quick.

Meatloaf is a personal favorite of mine, how you didn't give in....you're a better man than me lol

oh man i wanted to but the I went and looked in the mirror at the love handles i gained over the last week and I went and made a shake.

Question about the binge week though...should i continue refeeds about every week as usual? I was thinking of waiting an additional week.

 

[Distilled Water]

oh man i wanted to but the I went and looked in the mirror at the love handles i gained over the last week and I went and made a shake.

Question about the binge week though...should i continue refeeds about every week as usual? I was thinking of waiting an additional week.

Maybe stretch this refeed to 10days, then back to the weekly ones. I don't think 2 weeks in necessary unless you were in a contest prep situation.

 

[mustang0341]

Maybe stretch this refeed to 10days, then back to the weekly ones. I don't think 2 weeks in necessary unless you were in a contest prep situation.

thanks


Got more sleep today but def felt the lack of strength from last weeks lack of lifting. I hit the gym for legs today and still had that damn impingement in my left hip that keeps me from squatting to much weight. As stated earlier I have changed my main movement to Leg Press as I can move weight there.

Workout: Legs

Squat
135x10
155x8
185x5
135x9

Leg Press
300x10
360x10
400x8
430x6
450x6 PR

Leg Extensions
50x8 each leg followed by 150x8 both legs----5sets

Standing Barbell Calf-Raise
185x20x4sets (10 feet pointed out/10 feet straight)

Bench
185x13
185x13
185x13
135x15
****this is where the lack of strength was most notable, last time I did these I put up 185x20x4sets. I actually did a double take when I saw those rep numbers.

Cardio
12mins easy pace on stationary bike


Diet:
2144kcals 231p/89c/97f

bfast 6am (post-w) shake w/ vitd milk 1.5cups, almonds
snack: 10am salmon packet 5oz
lunch 1pm 8oz meatloaf
snack 4pm 2oz pecans, Monster Energy Zero Ultra (no carbs, no cals, no sugar) ***was fading in the afternoon and this helped
dinner 730pm salmon packet 5oz w/ mayo and relish, shake w/ vitd milk 1cup


happy with the diet overall and progrees from last week. I am getting more vascular but the lack of carbs is really draining me (strenght, mental and focus) Hoping the weight will be at 200 or 201 tomorrow morning!

 

[BPjohn123]

No carbs is tough, I love my carbs!

 

[mustang0341]

No carbs is tough, I love my carbs!

No doubt, i have strawberry, raisin and white chocolate chip cookies on the counter mocking me every time i walk by.

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[AaronJP1]

bleh day today, slept like sh!t last night...had a hard time falling asleep and when 2230 rolled around my daughter decided to start screaming. Figures, the one night my wife decides to go grocery shopping the daughter wants to not sleep through the whole night. I finally got to sleep around 2330 and woke up at 0330 to hit the gym. 2scoops of Alphamine and hit it...

Workout; Shoulders

Press
105x10
120x5
130x6

Barbell Shrug
185x10
185x10
185x10
185x10
135x15 (speed for burn)

Dumbbell Lateral Raise
25x10 dropset 15x10
25x10 -ds- 15x10
25x8 -ds- 15x10
25x8 -ds- 15x10

Dumbbell Upright Row
35x8 -ds- 20x10
35x8 -ds- 20x10
35x8 -ds- 20x10

Front Plate Raise
45x8 SuperSet dumbbell press 25x15 (speed for burn) x4sets

Dips
bwx12
bwx10

Rear Delt Fly (machine)
60x12
80x10
80x10

Cardio
10min run @7mph treadmill pace

diet will be updated later

Stout front plate raise.
Do you grip it on the inside or outside?

 

[mustang0341]

Thanks, outside and hands at 3 and 9 o'clock

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[mustang0341]

ok, morning weight is 199.5...down 5.5lbs since last weeks binge and only 2.5lbs up from the start of this stack. I am hoping that shock to my metabolism will kickstart me towards 185 or less. I was plateaued in the upper 190's after reaching 192 earlier this year. Though being under 200 was a goal I had not obtained since I got out of the Marine's in 2004. I owe ALOT to knowledge learned from this site and many Bros here!

off to kill arms in a bit!!!

 

[mustang0341]

phew I am ready for this week to be over. DOMs and lack of energy are killing me. With that said I killed arms today. Got my black friday gear in so had to try it.

Pre-W was 1.5scoops Alphamine + 1scoop Hemavol + .5scoops White Flood

Workout: Arms

Standing Dumbbell Alternating Curls
35x12
40x8
45x6
35x10

Hammer Curls
45x5
40x8
35x10
***drop-set 40x5/35x5/30x5/25x5/20x5

Close Grip Bench
135x15x4sets

Ez Curls Seated
***all sets done 3second eccentric/1 concentric
40x8
40x9
40x8
40x7

Triceps Pushdown Cable
150x12 15x7 kickbacks each arm
160x10 15x7 kickbacks each arm
130x10 15x7 kickbacks each arm
130x10 15x7 kickbacks each arm

Barbell Curls (21's)
45x21x3sets

Standing Triceps Extensions
50x15
60x12
70x10
80x8

Single Arm Cable Triceps Extensions
40x10x4sets each arm

Cardio
11 minutes on treadmill @7mph pace



***notes
I think White Flood gave me brown flood, once I hit the gym I had to hit the bathroom fast. We'll see if that was a fluke or happens again. Pumps were painful to start. My forearms were so pumped I was having trouble holding the weights

pic after my first exercise

 

[Sean1332]

lookin solid dude!

 

[mustang0341]

lookin solid dude!

thanks bro!

Got todays diet finished up

Diet
2120kcals 209p/73c/110f

bfast (post-w) 5eggs scrambled w/ cheese, shake w/vitD milk
snack pecans dipped in natty p-butter
lunch chicken breast w/ mayo&relish
dinner 6oz 90/10 beef, 8oz steamed brocolli w/ melted velveeta

scale was 199.5 this morning, hoping to see 198 tomorrow

 

[LiveToLift]

Nice arm day! Looking good man!

 

[R3ACTION]

phew I am ready for this week to be over. DOMs and lack of energy are killing me. With that said I killed arms today. Got my black friday gear in so had to try it.

Pre-W was 1.5scoops Alphamine + 1scoop Hemavol + .5scoops White Flood

Workout: Arms

Standing Dumbbell Alternating Curls
35x12
40x8
45x6
35x10

Hammer Curls
45x5
40x8
35x10
***drop-set 40x5/35x5/30x5/25x5/20x5

Close Grip Bench
135x15x4sets

Ez Curls Seated
***all sets done 3second eccentric/1 concentric
40x8
40x9
40x8
40x7

Triceps Pushdown Cable
150x12 15x7 kickbacks each arm
160x10 15x7 kickbacks each arm
130x10 15x7 kickbacks each arm
130x10 15x7 kickbacks each arm

Barbell Curls (21's)
45x21x3sets

Standing Triceps Extensions
50x15
60x12
70x10
80x8

Single Arm Cable Triceps Extensions
40x10x4sets each arm

Cardio
11 minutes on treadmill @7mph pace

***notes
I think White Flood gave me brown flood, once I hit the gym I had to hit the bathroom fast. We'll see if that was a fluke or happens again. Pumps were painful to start. My forearms were so pumped I was having trouble holding the weights

pic after my first exercise

Looking beast bro!

 

[Distilled Water]

phew I am ready for this week to be over. DOMs and lack of energy are killing me. With that said I killed arms today. Got my black friday gear in so had to try it.

Pre-W was 1.5scoops Alphamine + 1scoop Hemavol + .5scoops White Flood

Workout: Arms

Standing Dumbbell Alternating Curls
35x12
40x8
45x6
35x10

Hammer Curls
45x5
40x8
35x10
***drop-set 40x5/35x5/30x5/25x5/20x5

Close Grip Bench
135x15x4sets

Ez Curls Seated
***all sets done 3second eccentric/1 concentric
40x8
40x9
40x8
40x7

Triceps Pushdown Cable
150x12 15x7 kickbacks each arm
160x10 15x7 kickbacks each arm
130x10 15x7 kickbacks each arm
130x10 15x7 kickbacks each arm

Barbell Curls (21's)
45x21x3sets

Standing Triceps Extensions
50x15
60x12
70x10
80x8

Single Arm Cable Triceps Extensions
40x10x4sets each arm

Cardio
11 minutes on treadmill @7mph pace



***notes
I think White Flood gave me brown flood, once I hit the gym I had to hit the bathroom fast. We'll see if that was a fluke or happens again. Pumps were painful to start. My forearms were so pumped I was having trouble holding the weights

pic after my first exercise


View attachment 71159

Im going to assume the sleeve monster got you, then you beat his ass for stealing and scared everyone and thats why you're the only one in the gym :lol:

Killer workout man!

 

[mustang0341]

Nice arm day! Looking good man!

Thanks man

Looking beast bro!

Haha, fu(ker, reps when i get to a pc

Im going to assume the sleeve monster got you, then you beat his ass for stealing and scared everyone and thats why you're the only one in the gym :lol:

Killer workout man!

LOL

not too many people there at 730 on a weekday...few old fatties walking on the treadmills place is a ghost town when i go at 430 on my work days.

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