Erase + Alpha T2 log
- 11-23-2010, 08:23 PM
No training today. I didn't even get my half an hour of fasted cardio in. I didn't have time. I was going to train tonight, but I got to the gym and did a warm up set of squats. It felt WAY heavier than it should have, so its time for me to take the next four days off. I will be performing at least one hour of cardio a day for the next 5 days. My diet will be a little lower in calories with some extra protein. This will be difficult over Thanksgiving, but I should be alright. I've got about 2 weeks worth of Erase left and about 1-1.5 weeks left of AT2. I gotta squeeze out every last bit of fat loss I can.
- 11-23-2010, 10:27 PM
Scratch that last post.
Immediately after making that last post, I began to feel like a lazy piece of crap. I'm wanting to get ripped, and taking unscheduled days off will not get me there. Since doing squats would have taken me further into over training, I decided to go do some arms and cardio. I did my lifting followed by 20 minutes on the treadmill.
A1) Reverse Barbell Curls:45x10,55x10,65x10,75x10, 85x8,95x6
A2) Barbell Curls: 45x10,55x10,65x10,75x10,85x10, 95x8
B) Smith JM Presses: 135x10,155x10,175x10,195x10
C) Dips: 15xBW
D1) Cable Curls: 57x10,9,8,7,6,5
D2) Cable Reverse Grip tri ext: 57x10,9,8,7,6,10
20 minutes on the treadmill
I had a ridiculous urge to go workout tonight, and that I did. I went in there looking for an awesome arm workout and an insane pump. I definitely got it. My arms swelled up at least an inch larger than resting. My biceps were almost too pumped to do full range of motion, it was great.
- 11-24-2010, 11:36 AM
11-24-2010, 09:12 PM
lol, thanks bigt
11-24-2010, 09:16 PM
Wow, I feel like I'm really holding a lot of water today. No idea why though. Diet hasn't changed up and supplement routine hasn't changed up. Water intake should be pretty dang close to usual too. I'll try to bump up my water intake to see if I can get some of this water flushed from under my skin. About to go knock out an hour of cardio. Wish me luck, i'm gonna need it.
DROVE 4 FREAKING HOURS TODAY ONLY TO REALIZE THAT I LEFT MY AT2 AND ERASE AT MY APARTMENT!!!! Looks like I won't be taking those again till Monday... UGH!!!
11-25-2010, 02:58 PM
No Erase or AT2, just a scoop of AS-GT and 1 hour of cardio. Some of the water weight is going away.. definitely happy about that. This is going to be a boring week for this log.
11-27-2010, 12:14 AM
No Erase or AT2 again today. Just one scoop of AS-GT and 1 hour on the treadmill.
One thing I'm incredibly stoked about... I noticed yesterday and today that I have a couple veins in my abs that start to pop a little after cardio. They are just under the skin, can't really see them YET but you can feel em. Can't wait till they are there full time!
11-27-2010, 01:20 PM
11-28-2010, 01:14 AM
I'm still hoping you are right bigt. I'm wanting my next before and afters to be pretty awesome. We shall see.
No Erase or AT2 today. one scoop of AS-GT and 1 hour of cardio. I'm excited to start the AT2 and Erase again.
11-28-2010, 10:19 PM
I took 2 Erase and 1 AT2 tonight at about 8. I'm hoping i'll see some water shedding by morning. I'll proceed with normal dosage tomorrow. 1 Erase and 2 AT2 in the am and 1 Erase and 1 AT2 in the pm. I've got a little over a weeks worth of pills left. Lets see what i can squeeze out of this.
11-29-2010, 08:36 AM
Good to hear the water started shedding, around the holidays no less.
the Alpha-Yoh has shown it can retain water for a small percentage of people. What I would do is balance your remaining product to where your erase extends maybe two days past the end of the aT2, that way you can shed the water very quickly after the end of the aT2 cycle to see some solid result quickly.
11-29-2010, 11:00 PM
DAdams: Thanks for chiming in. I actually plan to do pretty much exactly what you said. There will be almost an entire weeks worth of Erase left when I finish my AT2. This should really dry me out and let me see how much fat i've lost.
11-29-2010, 11:13 PM
Took 2 AT2 this morning and 1 Erase. Then took 1 AT2 and 1 Erase this evening. Weight is actually down 1lb since before my Thanksgiving break! I'm pretty happy about that. I was still consuming about 2500-3000 calories a day, but the 1 hour of cardio a day must have done something.
I'm having trouble noticing any differences in body comp. My weight keeps going down, but i haven't been appearing to drop fat, just weight. This is exactly what i've been trying to avoid for the last 12-14 weeks. I must do something about this. I have 6 more weeks to drop 4 more percent bodyfat! I've got some serious work to do... Anyone want to donate me some S4??? haha.
Here is the plan for dominating the rest of this fat loss:
Monday: Session 1: Back squats (fasted) cardio
Session 2: Upper Body Pressing WO
Tuesday: Session 1: Deadlifts (fasted) cardio
Session 2: Upper Body Pressing WO
Wednesday: Calisthenics cardio
Thursday: Session 1: Bench press (fasted) cardio
Session 2: Lower Body
Friday: Session 1: Military Press (fasted) cardio
Session 2: Lower Body
Saturday: Session 1: Cardio (fasted)
Session 2: Lats and Biceps
Sunday: Calisthenics and cardio
It may look stupid at first, but I think its pretty sound. Upper body pressing work will be supersetted with trap, rhomboid, and rear delt work (Gotta get Yoked!)
11-29-2010, 11:28 PM
oh, and Today's Workout:
Bench Press: 135x10,225x5,255x4,275x2,300x1 ,315x1,330x Fail (wasn't feeling it today)
Military:95x3,105x3,115x3,125x 3,135x3,125x3,135x3 (pretty easy)
Incline DB bench: 90'sx10,95'sx10,100'sx8 PR
High Pulls: 95x8,115x8,135x8
Face Pulls: 80x10,10,10 (easiest its ever felt)
11-30-2010, 05:27 PM
11-30-2010, 07:30 PM
Why not take 2 AT2 in the morning? I'm not trying to be a smart a$$ just feel like I don't fully understand why you'd ask. I take 2 AT2 in the morning to increase its affect on my metabolism, I figure this is the best time since I'm in a fasted state for at least 5-6 hours after waking. If my metabolism is up while fasted, my body will use fat rather than carbs or glycogen for fuel.
11-30-2010, 08:02 PM
11-30-2010, 10:44 PM
Thanks bigt. I really appreciate it. Having people following this gives me a little more motivation to succeed.
Session 1: Fasted
Olympic Squats: 135x10,225x3,245x3,265x3,285x3 ,305x3,245x3,265x3,285x3
10 minutes of cardio
Session 2: 1.5 scoops of AS-GT
A1) Military: 95x3,105x3,115x3,125x3,135x3,1 25x3,130x3,135x3
A2) Military Grip Shrugs: 95x8,105x8,115x8,125x8,135x8,1 25x8,130x8,135x8
B1) Incline Bench Press: 215x3,205x3,210x3,215x3,205x3
B2) Upright Rows: 45x10,65x10,85x10,85x10,85x10
C1) Flat Bench: 260x3,250x3,255x3,260x3,250x3
C2) Rear Delt Flies: 25'sx8,8,8,8,8
Awesome sessions today. I was amped when i got to the gym, amped through my entire workout. The entire time I was ready to attack some weights, and I did. I got a killer pump in my chest and I KNOW i'm going to be sore as crap tomorrow. Looking forward to more workouts like this one.
I'm starting to become more vascular again and the water looks to be coming off slightly. I can definitely feel the AT2 working in the mornings. My heart rate is up by about 15 bpm, and it responds much higher than usual to things such as walking at a fast pace.
12-01-2010, 11:55 AM
glad you are seeing good results.
12-01-2010, 09:58 PM
Session 1: Fasted
A1) Snatch: 95x3,3,3,3,3
A2) Explosive Pushups: 3,3,3,3,3
A3) Box Jumps: 3,3,3,3,3
A4) Clap Pullups: 3,3,3,3,3
Cardio: 25 min on treadmill
Session 2: 1scoop AS-GT
A1) Hanging Leg Raises: 15,15,15
A2) Cable crunches: 90x10,10,10
Cardio: 25min elliptical
2AT2 this morning and 1 Erase. 1AT2 this afternoon and 1 Erase. I had too good sessions today, very short. Tomorrow I'll be back at it hard and heavy. My weight loss has definitely stalled. I've been at 194 for almost an entire week now. I'm considering cutting out all carbs except peri workout. It would still give me about 70-120 grams of carbs per day. I'm also considering doing a protein only fast 1 day a week to see if that helps. On that day I would take in 200g of protein from Whey hydrolysate, and thats it... This log is about to get interesting.
12-01-2010, 10:30 PM
Well, it didn't take me long to decide what i'm going to do. I don't want to drastically reduce calories, and I don't want my workouts to suffer. If I do low carb, my workouts will undoubtedly suffer, since i'm doing two sessions a day every day. So... on sunday's and wednesday's (probably for the rest of THIS year) I will be doing a protein only fast. I'll be taking in 200g of whey protein and some beta-alanine and glutamine. Thats it.
12-02-2010, 10:51 PM
Session 1: Fasted No AS-GT
A1)Military Press: 45x10,95x3,105x3,115x3,125x3,1 35x3,125x3,130x3,135x3,125x3
A2) BW Facepulls: 12,12,12,12,12,12,12,12,12
Cardio: 15min elliptical
Session 2: 1.5 Scoops AS-GT
Hang Snatch: 95x3,3,3
Olympic Squat: 135x5,225x3,245x3,265x3,285x3, 265x3,275x3,285x3,365x3
Conv Deadlifts: 225x3,275x3,295x3,315x3,335x3, 355x3,335x3,345x3,355x3,335x3
Cardio: 15 minutes elliptical
The first session today went really well considering being fasted. The second session went awesome with the assistance of AS-GT. I had good energy for the first 2/3 of my workout. I felt pretty amped up for each set, which is always a good thing. My new program is alot of low reps, but there is a ton of volume still. My quads had a really nice pump by the end of my squat session.
Tomorrow, the workouts will be almost the exact same. The only difference will be the fact that session 1 will be bench press instead of military. Session 2 will be the exact same. No noticeable differences today. But I think they will start coming again in a few days.
12-03-2010, 10:40 AM
from my personal experience, changing things up every once in awhile is a very good thing. don't let your body get too efficient at doing the same thing.
12-03-2010, 05:00 PM
I'm sort of with you on that, but I want to try something a little different as far as exercise goes. I'll be squatting, bench, deadlifting, and military pressing 3 days a week. At first there will be a huge neural adaptation from working these lifts so often, but once i become super efficient at them after a couple weeks, my body will have no choice but to grow in order to make further adaptations. Starting in 4 weeks, i'll be eating at or slightly above maintenance. Thats when the muscle gain should really start. Until then its all about staying as strong as possible while cutting.
12-03-2010, 07:30 PM
Session 1: Fasted
Explosive Pushups: BWx3,3,3
Bench Press: 135x5,225x3,240x3,260x3,250x3, 255x3,260x3,250x3
20 min elliptical
Session 2: 1.5 scoops AS-GT
Olympic Squats: 135x5,225x3,245x3,265x3,285x3, 265x3,275x3,285x3,265x3
Deadlifts: 225x3,275x3,295x3,315x3,335x3, 355x3,335x3,345x3,355x3,335x3
I felt stronger today than I did yesterday. I know it doesn't make sense, i should have been weaker today, but i wasn't. It was a really solid session. I had REALLY good energy before the workout, and maintained that energy up till the end. Had some nice tingles going on and good endurance.
Progress is still stalled for now. I upped my cals yesterday so my metabolism would pick up, plus i needed it to recover from all the squats and deadlifts. Calories are back on track today. Two days from now will be my first protein only fast. Hopefully i'll see some results from that. I may have one more day of AT2 at that point and i'll have several days of Erase left. Wanting to really see some progress by the time my Erase is finished.
12-03-2010, 08:09 PM
sometimes i have my best workouts when i don't expect them, lol.
12-04-2010, 07:54 PM
bigt: those are definitely the best kind of workouts.
Pull ups: BWx8,25x8,35x8,45x8
Pull overs: 90x8,100x8,110x8,120x8,130x8
DB Rows: 100'sx10 Strict
Straight Bar curl: 45x12,65x10,75x10,85x10,95x10 drop 85x5,75x5,65x6,45x15
DB Curls: 45'sx8,8,8
I woke up today looking leaner for some reason. I haven't ate that great the last two days, so i wasn't expecting it. Calories are back on track today, and tomorrow will be my protein only fast. Sort of looking forward to it, sort of dreading it.
12-05-2010, 08:57 AM
12-05-2010, 07:17 PM
bigt: don't even get me started on women... I swear some women are crazy. I can't figure em out at all. Maybe one day, when i become old and wise...
A1) Hang Power Snatch: 105x3,3,3,3,3,3,3,3
A2) Explosive Pushups: BWx3,3,3,3,3,3,3,3
A3) Box Jumps: 3,3,3,3,3,3,3,3
A4) Explosive Pullups: BWx3,3,3,3,3,3,3,3
Today i decided to go up 10lbs on snatch. They felt super explosive today, so did everything else. I was jumping onto a 30 inch box and landing every rep with almost completely straight legs. Puts my vert at almost 30 inches... i'm pretty happy with that. I'll probably have a bruise on my chest from explosvie pullups. It was crazy how fast I was going up.
Still looking lean today, tomorrow I should look really lean since i've had only protein shakes today. Either that or I will look flat... Looking forward to some real food tomorrow afternoon.
12-05-2010, 07:21 PM
12-07-2010, 12:54 AM
Day 37 BW: 191
Session 1: Fasted
Deadlifts: 135x5,225x3,275x3,315x3,355x3, 335x3,345x3,355x3,335x3,345x3, 355x3,335x3
A1) Military Press: 95,105,115,125,135,125,130,135 ,125,130,135,125x3
A2) Military Grip Shrugs: 95,105,115,125,135,125,130,135 ,125,130,135,125x3
B1) Incline Bench Press: 215,205,210,215,205,210,215,20 5x3
B2) BW Facepulls: 10,10,10,10,10,10,10,10
C1) Bench Press: 260,250,255,260,250,255,260,25 0x3
C2) DB Upright Rows: 45'sx8,8,8,8,8,8,8,8
Both sessions today were awesome. I felt way stronger today than I did last week and i added another 3 sets on to every lift. The weights actually felt pretty dang easy up until the last sets of bench press. Deadlifts felt much much easier today. I hope I can keep this up all week. Looking forward to more days like this. Tomorrow will be the exact same workout. Looking forward to seeing how it goes.
I definitely saw some weight loss after yesterday's protein only fast. I ended up dropping 4lbs. I've been looking lean all day. Serratus is starting to pop out more and more every day. My abs must be pretty shallow, because they still aren't popping out much. Tomorrow is my last day of AT2. Its going to be a sad day However the drying out from the Erase should really start showing up excited to see my results.
12-07-2010, 10:04 PM
Session 1: 1.5 scoops AS-GT
A1)Military: 95,105,115,125,135,125,130,135 ,125,130,135,125x3
A2)Military grip shrugs: 95,105,115,125,135,125,130,135 ,125,130,135,125x8
B1)Incline Bench: 215,205,210,215,205,210,215,20 5x3
C1)Bench Press: 260,250,255,260,250,255,260,25 0x3
C2)Upright Rows: 75x8,8,8,8,8,8,8,8
D1)Oly Squat: 225,255,285,265,275,285,265x3
Today was another awesome session. I felt super strong on every movement today. Squats were especially easy. I'm not supposed to increase weight until after next week... but i almost feel like i should increase it now. Also my chest and anterior delts are FRIED. Its pretty awesome feeling.
I'm officially out of my AT2. I've still got about another weeks worth of Erase. I'm hoping this last week will really present some nice results. My abs still aren't showing like i hoped, but my serratus is popping out more and more. The veins in my lower abs are popping more and more, and my arms are finally starting to drop the fat. This has been a good ride, but i'm not quite ready for it to be over.
12-09-2010, 12:27 AM
I decided to do another protein only fast today. Its soooo much easier than i expected. I really haven't gotten hungry at all either time. I'm starting to lean out more and more. I've got 4 or 5 days left of Erase and i'm making the best out of it. I'm starting to shed some of the water from the AT2 and things are starting to look a little better. I've still got some work to do before I'll have the before and afters I'm wanting.
Random Circuit Included: Split jumps, snatch, pull ups, pushups, box jumps
10 minutes elliptical
I've been extremely tired today, I just didn't feel like working out. Finals are coming up and tons of crap has been due for all my classes. Of course i decided to procrastinate till the last week to get it all done.
12-10-2010, 12:05 AM
Day 40 BW: 190
My upper back was so sore today that I literally could not work out. Everything I did was extremely painful. The pain did not feel muscular, but rather spinal column related. I'm fairly certain that it is just due to the increased volume that I have put my upper back through recently. The spine just hasn't been ready for it. I'll be back at it hard and heavy starting tomorrow. I'm sure i'll make up the workouts by the end of the week.
12-10-2010, 11:48 AM
12-11-2010, 11:06 AM
bigt: I had to take two days off. my body was feeling worked! The worst part is, i don't know if i'm going to even have time to hit the gym today either.. Finals start Monday, and I have a ton of stuff to do to get ready for them. Yay me..
12-12-2010, 02:00 AM
Hopped back in the gym today for a little bit. I didn't get my deadlifts in, but my upper back is still a little jacked up.
Olympic Squats: 225,245,265,285,265,275,285,26 5,275,285,265x3
Lying leg curls: 60,75,90,105,120,135,150,165x3
I had a pretty nice pump in my quads and my hamstrings were feeling good too. It was a short session, but all that i felt like i could handle. I'll probably be doing another protein only fast tomorrow. Things could change depending on whether i'm still feeling sick tomorrow.
12-12-2010, 11:15 PM
Some of these pics really show some good progress, others not so much. I've lost 10lbs of fat over these past 43 days. My goal was to try and maintain or gain LBM while dropping fat. I definitely achieved this goal. If I would have tried an all out cut, I know the results would have been even better.
12-13-2010, 12:47 PM
geezus-you should be very happy with those results-damn.
12-13-2010, 04:33 PM
Thebigt: Thanks man. I appreciate that. I wish that the results looked a little more extreme though. Dropping 10lbs of body fat is the real deal, especially only being in what would normally be a very minor caloric deficit. I would also like to note that I got stronger over these 43 days, increasing or maintaining my max on almost every lift. AND there has been pretty much no working out over the past 4 days. I had to take two days off for my back, i did half a workout one day, then have had to take the next two days off because I was sick. Give me those 4 days back and put me in the gym and progress would look tad bit better.
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