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

[mustang0341]

quick update from yesterday, hit back and was feeling super weak from the low carbs and DOMs after taking a weak off. I lifted lighter numbers to take it easy. When I got home I have all intention of extending my lowcarb but the wife made pizza so I caved and had some. About an hour after those carbs I started to feel much better so I just made yesterday a refeed and crush some cookies too. I woke up today feeling awesome, DOMs are much better and mood too. Today is an off day so I'll rest up and hit chest tomorrow.


Yesterdays Workout: Back

Deadlift
155x10
185x10
245x8
185x10

One-Arm Dumbbell Row
55x10x4sets

Smith Machine Bent Row
135x12
155x10
185x8
205x6

Good-mornings
65x10
65x10
65x10
65x8

Dumbbell Swing Shrugs
***not sure what they are called tbh, laying at an angle facedown and swing the wieght laterally, like starting a shoulder raise but shrug the middle back
20x25
20x22
20x20
15x20

Wide-Grip Lat Pull
140x10
180x10
100x10
100x10

Pull-Ups
bwx5
bwx5
bwx5

No Cardio


Diet: Refeed
3473kcals 166p/332c/169f

bfast (post-w) 4eggs scrambled 7 pieces of bacon
snack natty p-butter
lunch 4slices Dijorno pizza
dinner tuna 2.5oz, 8 Otis Spunkmeyer Strawberry Shortcake Cookies

weight up 1.5lbs from the refeed but muscles looking and feeling full.

 

[mustang0341]

been very busy last couple of days so I'll post some quick updates..


Monday Workout : Chest

Bench
155x12
185x10
205x6
225x3 (strength still down a bit)
205x6
185x8
155x12

Dumbbell bench
60x10x4sets

Dips
35x7 PR
25X7
bwX12
bwx10

Machine Fly
150x10
170x8
190x8
150x10

Bench Machine
50x10 left arm then 130x10 both
50x10 left / 130x8
50x10 left / 110x8
50x10 left / 100x10
***left side is lagging, both arm sets are speed sets

20 mins weighted abs

Monday Diet: 1900kcals 165p/71c/110f
bfast: (post-w) shake w/vitd milk, almonds
lunch: cube steak w/ asparagus
snack: salmon packet
dinner: 5eggs (omelet) w/ chopped up cube steak, handful of reece's pieces



Tuesday Workout: Back
***running late this day so had to shorten workout a bit

Deadlift
135x12
185x8
225x9
155x10

One-Arm Rows
70x10x4sets

Barbell Rows
135x12
155x10
175x8
135x10
135x10

Dumbbell Back Shrugs
20x20
20x20
15x25
15x25

Dumbbell Curls
***quick dropset to get blood flowing
45x8/40x8/35x8/30x8/25x8/20x10

No cardio

Tuesday Diet: 2219kcals 181p/159c/99f
***co-worker was late and had to buy doughnuts so I had a couple, that is why carbs are a bit higher
bfast: (post-w) two doughnuts & caribou coffee
lunch : tuna w/ veggies in oil 5oz
snack: shake w/ vitD milk
dinner: tenderloin and steamed broccoli

NOTE: morning weight today is 198! Lost 7 of 8 lbs FROM Thanksgiving week vacation and am 1lbs up from start of the stack. Fat seems to have stayed the same but I look thicker and muscle bellies seem fuller.

 

[Sean1332]

Doughnuts???? Youre gonna get fat!!!! haha jk

solid workouts man, your cals look on track too

 

[BPjohn123]

Great update, knew you would bounce back from the thanksgiving gains, lol

 

[mustang0341]

phew, man this week has been rough...lots of late updates...here goes another

Wednesday was an off day so no workout or cardio
Diet: didn't keep track, sucks I was suer busy and tbh I can't even remember what I ate now

Thursday
1889kcals 118p/115c/103f
subpar diet day, but as I said this week has been hectic. I need to be ready or rather learn to adapt to weeks like this in the future.

Workout: Legs
Squat
135x10
155x8
185x6
135x10

Leg Press
300x10
400x8
420x8
450x6
300x10

Leg Extensions
150x10x4sets
100x10 (slow)

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

No Cardio

Friday
Diet was again not kept track of, lots of carbs though and not enough protein. Somewhere around 3000kcals

Workout: Shoulders
Press
115x8
135x5
150x3

Barbell Shrug
185x10x5sets

Dumbbell Lateral Raise
25x10 Drop-set 15x10x3sets
25x8 Drop-Set 15x10

Dumbbell Upright Row
35x8x4sets

Front Plate Raise
45x8 SuperSet 30x15 Dumbbell Press 4sets

Rear Delt Fly (Machine)
70x10
80x10
90x10
100x8

No Cardio



Saturday
Diet 1948kcals 210p/92c/83f better day


Workout: Arms
Standing Dumbbell Alternating Curls
30x10
35x8
40x8
45x6
35x10

Hammer Curls (Dumbbell)
45x6
40x8
35x10
40x7

JM Press
***first time doing these
95x5 (hurt because form was bad)
75x7
75x7
75x6
***form better in the last sets, will up the weight when I get better control of the movement

EZ Bar Preacher
***3second eccentric 1second concentric
40x9
40x8
40x7
40x8

Standing Dumbbell Tri Extension SuperSet w/ Cable Pull-Downs
60x12 ss 70x12
70x8 ss 80x10
70x8 ss 80x10
70x8 ss 70x10

Barbell Curls (21's)
65x21x3sets

One-Arm Cable Tri Pull-Downs
40x10
40x10
50x8
50x8

Today (Sunday) is an off day then I start something a bit different. Just got finished reading UD 2.0 and I am going to try to apply better eating principles to my carb cylcing. Workouts will change a bit too...I'll update more later.

 

[mustang0341]

ok, so I have a new diet outlined. I was playing it by ear so to speak before but now I have it listed on the cabinet in the kitchen. The list is not only for me but for my wife, because she was always bugging me about when I could eat carbs. I have also changed my workouts to try to take advantage of carb depletion.

Mon/ around 1800cals >200g Protein <70g Carbs < 50g Fat Chest/Shoulders/Back
Tues/ same diet Legs/Arms/Abs
Wed/ same diet Off Day or Cardio
Thurs/ around 2000cals (only change diet wise <100g carbs w/ carbs moslty pre-w) Full Body Blast
Fri/ around 5000cals >200g Protein around 800g Carbs <120g Fat Off Day
Sat/ around 2800cals >200g Protein <400g Carbs Workouts on a two week split here due to Heavy Workouts
******sat cont. Wk1 Chest/Back/Shoulders Wk2 Chest/Shoulders/Legs
Sun/ <2300cals <200g Protein <200g Carbs <40g Fat Off Day


Ok so it was yesterday (Monday)

Diet 1854kcals 201p / 72c / 82f

Workout: Chest/Back/Shoulders 1 minute rest intervals

Bench
185x13
175x11
155x12

Smith Machine Incline (1st time in 8yrs using Smith Incline, the angle was wierd so the weight was WAY down)
***lbs per each arm
25x13
20x13
20x13

Deadlift
155x14
155x13
135x15

Bent Barbell Rows
135x15
135x13
135x13

Shoulder Press Barbell
75x15
75x13
75x10

Dumbbell Lateral Raise
20x15x3sets

Dumbbell Bench
50x15x3sets

One-Arm Dumbbell Rows
50x15x3sets

Dumbbell Back Shrug (lying facedown at an angle)
30x15x3sets


Notes: Def not used to a workout like this. I was smoked afterwards and felt like puking a few times during. Pretty sore this morning too.

 

[Sean1332]

ok, so I have a new diet outlined. I was playing it by ear so to speak before but now I have it listed on the cabinet in the kitchen. The list is not only for me but for my wife, because she was always bugging me about when I could eat carbs. I have also changed my workouts to try to take advantage of carb depletion.

Mon/ around 1800cals >200g Protein <70g Carbs < 50g Fat Chest/Shoulders/Back
Tues/ same diet Legs/Arms/Abs
Wed/ same diet Off Day or Cardio
Thurs/ around 2000cals (only change diet wise <100g carbs w/ carbs moslty pre-w) Full Body Blast
Fri/ around 5000cals >200g Protein around 800g Carbs <120g Fat Off Day
Sat/ around 2800cals >200g Protein <400g Carbs Workouts on a two week split here due to Heavy Workouts
******sat cont. Wk1 Chest/Back/Shoulders Wk2 Chest/Shoulders/Legs
Sun/ <2300cals <200g Protein <200g Carbs <40g Fat Off Day

Ok so it was yesterday (Monday)

Diet 1854kcals 201p / 72c / 82f

Workout: Chest/Back/Shoulders 1 minute rest intervals

Bench
185x13
175x11
155x12

Smith Machine Incline (1st time in 8yrs using Smith Incline, the angle was wierd so the weight was WAY down)
***lbs per each arm
25x13
20x13
20x13

Deadlift
155x14
155x13
135x15

Bent Barbell Rows
135x15
135x13
135x13

Shoulder Press Barbell
75x15
75x13
75x10

Dumbbell Lateral Raise
20x15x3sets

Dumbbell Bench
50x15x3sets

One-Arm Dumbbell Rows
50x15x3sets

Dumbbell Back Shrug (lying facedown at an angle)
30x15x3sets

Notes: Def not used to a workout like this. I was smoked afterwards and felt like puking a few times during. Pretty sore this morning too.

I got sore just reading it lol

 

[AaronJP1]

ok, so I have a new diet outlined. I was playing it by ear so to speak before but now I have it listed on the cabinet in the kitchen. The list is not only for me but for my wife, because she was always bugging me about when I could eat carbs. I have also changed my workouts to try to take advantage of carb depletion.

Mon/ around 1800cals >200g Protein <70g Carbs < 50g Fat Chest/Shoulders/Back
Tues/ same diet Legs/Arms/Abs
Wed/ same diet Off Day or Cardio
Thurs/ around 2000cals (only change diet wise <100g carbs w/ carbs moslty pre-w) Full Body Blast
Fri/ around 5000cals >200g Protein around 800g Carbs <120g Fat Off Day
Sat/ around 2800cals >200g Protein <400g Carbs Workouts on a two week split here due to Heavy Workouts
******sat cont. Wk1 Chest/Back/Shoulders Wk2 Chest/Shoulders/Legs
Sun/ <2300cals <200g Protein <200g Carbs <40g Fat Off Day

Ok so it was yesterday (Monday)

Diet 1854kcals 201p / 72c / 82f

Workout: Chest/Back/Shoulders 1 minute rest intervals

Bench
185x13
175x11
155x12

Smith Machine Incline (1st time in 8yrs using Smith Incline, the angle was wierd so the weight was WAY down)
***lbs per each arm
25x13
20x13
20x13

Deadlift
155x14
155x13
135x15

Bent Barbell Rows
135x15
135x13
135x13

Shoulder Press Barbell
75x15
75x13
75x10

Dumbbell Lateral Raise
20x15x3sets

Dumbbell Bench
50x15x3sets

One-Arm Dumbbell Rows
50x15x3sets

Dumbbell Back Shrug (lying facedown at an angle)
30x15x3sets

Notes: Def not used to a workout like this. I was smoked afterwards and felt like puking a few times during. Pretty sore this morning too.

Felt stagnant is that why you got some changes going?

 

[Distilled Water]

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HUGE Contest coming this week!!! Giving away 10 bottles of VERSA-1 to AM members,

 

[BPjohn123]

Just checking in Mustang

 

[mustang0341]

I got sore just reading it lol

yea it was def harder than I thought it would be.

Felt stagnant is that why you got some changes going?

That has some to do with it. PTSD is really kicking me down right now so I think a change of pace will provide some spark to get the mind right. That and I feel that I can do more for myself by training body parts multiple times per week rather than once a week. The more structure I have the better I do.

Mustang, heads up on the new Versa-1!!!

www.versa-1.com


HUGE Contest coming this week!!! Giving away 10 bottles of VERSA-1 to AM members,

oh DW, you know I'm down with this! Insider and trying to get on that give away!!

Just checking in Mustang

My post to AaronJP1 sums it up. PTSD kicking my ass. Add to that my daughter has been sick with something (dr wasn't sure what) this week. Now she has a pretty bad cough and I am fighting it off myself. Had a sore throat last few days now just (just is an understatement) sinus headache.

This is a quickie for now, Ill get last few days caught up here today at some point.

Thanks for checkin in guys! Just needing a little motivation this week.

 

[AaronJP1]

Got cha.

Yeah sinus problems sux.

I have em year round and it's tough. Have to use nose drops daily.

 

[mustang0341]

ok tuesday....

diet:
1913kcals 165p/71c/106f

Workout : Legs/Arm/Abs 1 to 1.5min rest intervals

Back Shrugs
30x15x3sets

Leg Press
360x15x3sets

Barbell Curls
85x15
85x15
85x10

Cable TriCeps Pull Down
90x20
110x16
110x16

Hanging Leg Raise
bwx15x3sets

Leg Curls (hams)
90x15
80x15
70x15
***was seated upright (not used to that) I can pull more weight lying down

Alternating Hammer Curls
40x15
35x15
35x15

JM Press
65x20
75x15
85x12

Plate twist
25x20x2sets

Standing Barbell Calf Raise
225x20x3sets

Sit-Ups Weighted
25x20x2sets


Wednesday
Off Day No Workout
Diet 2244kcals 229p/ 125c / 92f ***carbs a bit high today, i made up for it Thursday (today)


Thursday
lower carb day than I am supposed to have but had to many carbs Wed.

Diet
2134kcals 242p/72c/93f


Workout : Full Body
***got started late today and realized that I need at least 1.5hrs to do this workout. I couldn't finish my last three workouts. I did not include 2 to 3 warmups sets before each workout....only the heavy lifts. All warm-up sets are 3 to 5 reps.

Bench
3 warm-up sets
225x5
225x6

Smith Bent Row
3 warm-ups
225x7
225x8

Push Press
1 warm-up
155x7
155x7

Alternating Dumbbell Curls
2 warm-ups
50x6
50x6

Leg Press
3 warm-ups
500x7
500x6

Incline Bench
***no incline flat bench so I tried to use the squat rack as it was the only thing not being used, don't flame me for using it...had nothing else
185x5
185x6

Chin-Ups
bwx7
bwx7
bwx6

Dumbbell Lateral Raise
30x8
30x8

Standing Biceps Cable Curls
1 warm-up
140x8
160x6

****had to stop here to make it to work on time this morning.


Tomorrow (Friday) is an off day and a carb-up, I will post my diet.

 

[AaronJP1]

From all this, what have you seen result wise?

 

[R3ACTION]

ok tuesday....

diet:
1913kcals 165p/71c/106f

Workout : Legs/Arm/Abs 1 to 1.5min rest intervals

Back Shrugs
30x15x3sets

Leg Press
360x15x3sets

Barbell Curls
85x15
85x15
85x10

Cable TriCeps Pull Down
90x20
110x16
110x16

Hanging Leg Raise
bwx15x3sets

Leg Curls (hams)
90x15
80x15
70x15
***was seated upright (not used to that) I can pull more weight lying down

Alternating Hammer Curls
40x15
35x15
35x15

JM Press
65x20
75x15
85x12

Plate twist
25x20x2sets

Standing Barbell Calf Raise
225x20x3sets

Sit-Ups Weighted
25x20x2sets

Wednesday
Off Day No Workout
Diet 2244kcals 229p/ 125c / 92f ***carbs a bit high today, i made up for it Thursday (today)

Thursday
lower carb day than I am supposed to have but had to many carbs Wed.

Diet
2134kcals 242p/72c/93f

Workout : Full Body
***got started late today and realized that I need at least 1.5hrs to do this workout. I couldn't finish my last three workouts. I did not include 2 to 3 warmups sets before each workout....only the heavy lifts. All warm-up sets are 3 to 5 reps.

Bench
3 warm-up sets
225x5
225x6

Smith Bent Row
3 warm-ups
225x7
225x8

Push Press
1 warm-up
155x7
155x7

Alternating Dumbbell Curls
2 warm-ups
50x6
50x6

Leg Press
3 warm-ups
500x7
500x6

Incline Bench
***no incline flat bench so I tried to use the squat rack as it was the only thing not being used, don't flame me for using it...had nothing else
185x5
185x6

Chin-Ups
bwx7
bwx7
bwx6

Dumbbell Lateral Raise
30x8
30x8

Standing Biceps Cable Curls
1 warm-up
140x8
160x6

****had to stop here to make it to work on time this morning.

Tomorrow (Friday) is an off day and a carb-up, I will post my diet.

Stang Bangin!

 

[mustang0341]

From all this, what have you seen result wise?

woke up this morn at 199. Up a lb since start of this stack but I look bigger in the shoulders and upper chest. Pants still fit so my waist hasn't changes but a little. After four days of low carbs I feel lean and am pretty vascular. I was getting pretty bad gas with the DAA in TestPowder so I stopped taking it. I can tell a difference in the lost strength from just before Thanksgiving. Muscles are def more dense and hard as well.

Stang Bangin!

thanks bro!

 

[mustang0341]

Half day of carb loading and the veins are poppin! About 350g carbs down.

Sent from my iPhone using Am.com

 

[Distilled Water]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71770"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71771"/>

Half day of carb loading and the veins are poppin! About 350g carbs down.

Sent from my iPhone using Am.com

Hell yeah!!!!! Nice work, you've got me excited for my keto now man!

 

[mustang0341]

ok yesterday was ridiculous! I ate and ate and ate, sh!t Iwas stuffed trying to get the carbs in. Here is the tally...

Diet: 5424kcals 144p/730c/238f


Saturday, I didn't sleep well do to the sinus cold I have. I woke up late and was having a hard time getting going, but once I hit the gym HOLY SH!T...PR city. I had so much strength for each set all the way through. I didn't want to leave the gym at all. As a note some of my PR's I could have probably hit before or been close but I have been taking it slow. Today I pushed my self pretty hard and it paid off. If the way I felt today is even half of what it is like to be "ON" then I can't fuggin wait. I felt like a beast today!!


Workout : Chest/Back/Shoulders
this workout is to hit main lifts with 3sets of very heavy weight, but I will add in my working sets up the heavy weights. Working (w) sets are 1min or less rest and main (m) lifts are 2min rest.

Bench
w 155x5
w 185x5
w 225x5
m 250x3 MATCHED PR
m 250X2
m 250X2

Deadlift
w 185x5
w 225x5
m 275x3 PR
m 275x3
m 275x3

Shoulder Press
w 115x5
w 125x5
w 135x4
m 145x3
m 150x3
m 155x2 PR

Hammer Strength Incline
***this machine and movements still feels weird and I'm surprised I can't lift more
w 35x8
w 45x5
m 55x4
m 55x3
m 55x3

Smith Machine Bent Rows
w 185x8
w 205x8
w 225x6
m 245x5
m 265x4 PR
M 265X4

Dumbbell Lateral Raise
w 25x8
w 30x8
m 40x3 **PR but poor form
m 35x4
m 35x4

Dumbbell Bench
**I haven't really pushed myself here at all but was pleasantly surprised with the results
w 80x5
w 85x5
m 90x5
m 95x4 PR
m 100x3 PR

One-Arm Dumbbell Row
***was running out of time so I skipped working sets here
m 90x6
m 100x4 PR
m 110x3 PR

Rear Delt Flys
***ran out of time to do this


Notes: Like I said, strength and stamina was through the roof today. I was crushing the weights, and can't wait to feel whats it is like on cycle! If this is anything like being on, I am going to be a friggin beast in the gym! Good with the bad too, I sh!t 6 times at the gym today, all that heavy pushing I felt like I was going to crap myself,LoL. All those carbs going through me fast I guess.

Diet today will be a little wacked. I am tryingt o keep less than 400g carbs but will be having some Pizza and Beer tonight to celebrate my B-DAY!! It is actually on the 17th but I'm going out tonight. First beer in a few months so I am looking forward to it.

Peace Homies!! My state-of-mind is awesome today. A great gym session is what I needed of beat my PTSD down!!!

 

[R3ACTION]

ok yesterday was ridiculous! I ate and ate and ate, sh!t Iwas stuffed trying to get the carbs in. Here is the tally...

Diet: 5424kcals 144p/730c/238f

Saturday, I didn't sleep well do to the sinus cold I have. I woke up late and was having a hard time getting going, but once I hit the gym HOLY SH!T...PR city. I had so much strength for each set all the way through. I didn't want to leave the gym at all. As a note some of my PR's I could have probably hit before or been close but I have been taking it slow. Today I pushed my self pretty hard and it paid off. If the way I felt today is even half of what it is like to be "ON" then I can't fuggin wait. I felt like a beast today!!

Workout : Chest/Back/Shoulders
this workout is to hit main lifts with 3sets of very heavy weight, but I will add in my working sets up the heavy weights. Working (w) sets are 1min or less rest and main (m) lifts are 2min rest.

Bench
w 155x5
w 185x5
w 225x5
m 250x3 MATCHED PR
m 250X2
m 250X2

Deadlift
w 185x5
w 225x5
m 275x3 PR
m 275x3
m 275x3

Shoulder Press
w 115x5
w 125x5
w 135x4
m 145x3
m 150x3
m 155x2 PR

Hammer Strength Incline
***this machine and movements still feels weird and I'm surprised I can't lift more
w 35x8
w 45x5
m 55x4
m 55x3
m 55x3

Smith Machine Bent Rows
w 185x8
w 205x8
w 225x6
m 245x5
m 265x4 PR
M 265X4

Dumbbell Lateral Raise
w 25x8
w 30x8
m 40x3 **PR but poor form
m 35x4
m 35x4

Dumbbell Bench
**I haven't really pushed myself here at all but was pleasantly surprised with the results
w 80x5
w 85x5
m 90x5
m 95x4 PR
m 100x3 PR

One-Arm Dumbbell Row
***was running out of time so I skipped working sets here
m 90x6
m 100x4 PR
m 110x3 PR

Rear Delt Flys
***ran out of time to do this

Notes: Like I said, strength and stamina was through the roof today. I was crushing the weights, and can't wait to feel whats it is like on cycle! If this is anything like being on, I am going to be a friggin beast in the gym! Good with the bad too, I sh!t 6 times at the gym today, all that heavy pushing I felt like I was going to crap myself,LoL. All those carbs going through me fast I guess.

Diet today will be a little wacked. I am tryingt o keep less than 400g carbs but will be having some Pizza and Beer tonight to celebrate my B-DAY!! It is actually on the 17th but I'm going out tonight. First beer in a few months so I am looking forward to it.

Peace Homies!! My state-of-mind is awesome today. A great gym session is what I needed of beat my PTSD down!!!

Awesome work brother!

 

[BPjohn123]

I'll do Cliffs for ya.


1) veins EVERYWHERE

2) Breaking PR's left and right


The end!

 

[AaronJP1]

I'll do Cliffs for ya.

1) veins EVERYWHERE

2) Breaking PR's left and right

The end!

That about sums it up.

 

[LiveToLift]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71770"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71771"/>

Half day of carb loading and the veins are poppin! About 350g carbs down.

Sent from my iPhone using Am.com

Looking vascular brother!

Nice job on the bench and shoulder press PRs!

 

[mustang0341]

ok, guys..been a couple of days again. Sunday was an off day and a relative day diet wise...was medium carbs and protein.

Monday back to the gym and diet was banging partly because I had to fast for a VA appt. Workout was good but I got bad news at the Doc. I have Degenerative Disk Disease of my L4, L5 and S1 vertebrae. My left hip pain, what I thought was an impingement is from my lower back. That explains why I don't have any leg drive when doing squats. I also have a tear in the fascia of the cartilage between my L4 and L5. If it gets any worse it could rupture.....my back is screwed up right now. No more squats, or standing Presses. I can do Leg Press but he said to keep it light weight. I have to start PT soon to keep ahead of it and he is wanting me to start epidural injections once every three months.

More bad news, yesterday was the last day of my stack Weight is right back where it was when I started but I am look thicker in my upper chest, shoulders and back! I will get some photos and a final review up soon.

My carb load day was a bit too many sugars and I had some spill over in my love handles. A few days now of low carbs has about gotten me back to where I was though. I'll update later!!!