BDCC's PES AnaBeta-01 Log

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    The weights used on the third time through the giant set were ridiculously light. I am absolutely not used to this system of training at all so it took me to school.

    Usually my tri-sets are much higher intensity with only one exercise being in a 12 rep range.

    Today is an off day today. Here is my summary so far.

    - Appetite increase is undeniable. The time it takes from eating to feeling hungry again is definitely less than it is usually. Rather than going 2.5 hours and wondering what I am going to eat there have been occasions where I am ravenous by the 2 hour mark.
    - Urination was crazy on one day only. Since then I don't think I go more than normal.
    - Hunger after the gym especially has gone up, even though I have bumped the carbohydrate portion of my post workout shake up to 150g (almost 2g/kg bodyweight)
    - Carbohydrate cravings have gone up

    I don't feel like I am making the most of this yet. I am not used to wanting to eat so much so need to cook large meals in advance and have something I can warm up when I am hungry rather than cooking when I start to feel hungry because that half an hour waiting for something to cook sometimes feels like hours because I am so hungry.
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    Today was the second session of chest and back. It was hard as I was very sore in both brachialis muscles to the point that chin ups were quite painful just to perform.

    Strength improvements were in all chest exercises and in all back exercises however there was a sharper drop off curve on both bodyweight exercises (chest dips and narrow parallel grip pull ups).

    Appetite has stayed high. Not painfully high like it was on the first couple of days but definitely higher than normal. I have bought some high carb snacks to make sure I have some on hand as well as 5kg of BRP and WMS arriving tomorrow so I have carb/protein shakes to take with me when I go out to keep my appetite satisfied when no food is available and to tame what can be, fairly severe cravings.
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    Quote Originally Posted by Rosie Chee Scott View Post
    Even using lighter (or what you might consider "light") weights, one can still complete an intense session if they know how! Looks like you did just that

    ~Rosie~
    I am gutted you quoted me on something when I had a spelling mistake in there so I couldn't go back and edit it without people noticing lol.

    "Accumulation"
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    Today is my 7th day on AnaBeta-01. Here is my summary so far.
    - Weight is 82kg. -1kg from starting weight (standard fluctuation for me). Weighed myself first thing in the morning between the toilet and breakfast as I did before.
    - Arm measurement is the same which is expected
    - Most noticeable effect has been a huge increase in appetite. I can't work out when it peaks as sometimes it is much more obvious than others. Breakfast appears to be one of the times it is harder to get full. After training has been constant eating on occasion but not on others. I wonder if my copious stimulant intake prior to training blunts this more than it would with other people.
    - No noticeable increase in mood which has been reported with other people's logs
    - No noticeable thermogenic effects which aren't there for me otherwise (I feel warm on higher carb meals and sweat profusely during training when I take stimulants as I am now)
    - In terms of body composition I think I am going to put a photo in around the half way mark as I am confident I am already looking slightly sharper even after the first week. My girlfriend was spending the week in another city and said I was looking wider when she saw me compared to last week.

    I am waiting for the mechanic to tell me when my car is done and then I will go straight to the gym for legs before going to a friends for a barbecue later to get a firm bump on my caloric intake for the day while socialising (no alcohol involved as it is a requirement for this log and I don't tend to drink more than about 3 times per year anyway).
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    Due to an error on the mechanic's behalf my car wasn't ready and I did my legs session yesterday instead (one of the reasons I train 3 out of 5 days, it gives me versatility to move one of the sessions if something unforeseen arises).

    The leg session was extremely hard, I had to lie down on two occasions between my giant sets because the pump in my lower back was so extreme. I don't know how much the AnaBeta-01 contributes to this but I can see it is the most painful lower back pump I have ever experienced including doing 6-12-25 routines on the posterior chain.

    My workout capacity was better, I managed to get all 12 sets of the A exercises within the given rep range.
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    Quote Originally Posted by bdcc View Post
    Due to an error on the mechanic's behalf my car wasn't ready and I did my legs session yesterday instead (one of the reasons I train 3 out of 5 days, it gives me versatility to move one of the sessions if something unforeseen arises).

    The leg session was extremely hard, I had to lie down on two occasions between my giant sets because the pump in my lower back was so extreme. I don't know how much the AnaBeta-01 contributes to this but I can see it is the most painful lower back pump I have ever experienced including doing 6-12-25 routines on the posterior chain.

    My workout capacity was better, I managed to get all 12 sets of the A exercises within the given rep range.
    I'm thinking there is some correlation as I had the same issue with my oly lifts. (back pumps)

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    Arms session today. The pump was very extreme. After my first giant set on my biceps I found it quite hard to flex my arm just to take a drink.

    Improvement across the board except with the zottman curls, I found the pump very intense in my brachialis which crippled my performance on the exercise quite a lot. It is possible to attribute this to the AnaBeta-01 because it is extremely rare I won't improve on every exercise in the gym, especially the second session into the new programme with all variables kept the same. I haven't done this programme without the AnaBeta-01 so although it is possible, I could not say for definite that this is causing the crippling pumps. I think it is more than likely to be a factor.

    Looking good while training though. A couple of my friends who I train in the same gym as have given me compliments about looking pumped during and after training. I believe I already look better in the mirror hence me proposing to take a photo half way through this bottle rather than wait to the end as I would be curious to see if anyone else notices a difference.
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    Quote Originally Posted by bdcc View Post
    Arms session today. The pump was very extreme. After my first giant set on my biceps I found it quite hard to flex my arm just to take a drink.

    Improvement across the board except with the zottman curls, I found the pump very intense in my brachialis which crippled my performance on the exercise quite a lot. It is possible to attribute this to the AnaBeta-01 because it is extremely rare I won't improve on every exercise in the gym, especially the second session into the new programme with all variables kept the same. I haven't done this programme without the AnaBeta-01 so although it is possible, I could not say for definite that this is causing the crippling pumps. I think it is more than likely to be a factor.

    Looking good while training though. A couple of my friends who I train in the same gym as have given me compliments about looking pumped during and after training. I believe I already look better in the mirror hence me proposing to take a photo half way through this bottle rather than wait to the end as I would be curious to see if anyone else notices a difference.
    Hate those forearm pumps

    Awesome to see that training is going well!

    Progress now would be interesting to see - I definitely believe that you will be able to see it, and again once you have finished AnaBeta-01.

    ~Rosie~
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    Quote Originally Posted by ryansm View Post
    I'm thinking there is some correlation as I had the same issue with my oly lifts. (back pumps)
    I have stopped reading the other logs except popping into yours on occasion. My back pumps are so extreme I assume it is down to the AnaBeta-01 because I have done routines which were much more lower back dominant and didn't have anywhere near the same problem.

    6 Leg Curls, 12 Cable Pull Throughs, 25 Log Romanian Deadlifts, three times through with two minutes rest at the end of each tri-set. Nothing compared to what it was yesterday.

    Quote Originally Posted by Rosie Chee Scott View Post
    Hate those forearm pumps

    Awesome to see that training is going well!

    Progress now would be interesting to see - I definitely believe that you will be able to see it, and again once you have finished AnaBeta-01.

    ~Rosie~
    Strength wise or aesthetics? If people are curious I can post photos up. This log is obviously for the reviews and for other people's benefit more than mine so I am happy to obey reasonable requests.
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    Quote Originally Posted by bdcc View Post
    Strength wise or aesthetics? If people are curious I can post photos up. This log is obviously for the reviews and for other people's benefit more than mine so I am happy to obey reasonable requests.
    Photos will only show aesthetic changes. Re strength, if you want, you can make a week-by-week comparison table for the important lifts to show this progress.

    ~Rosie~
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    Lower back pumps can suck! Great sign of anabolic effects though
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    Quote Originally Posted by Rosie Chee Scott View Post
    Photos will only show aesthetic changes. Re strength, if you want, you can make a week-by-week comparison table for the important lifts to show this progress.

    ~Rosie~
    I don't mind doing this. I don't actually have any big lifts in this routine so strength gains will be minimal as the TUT on each set lasts between 32 and 48 seconds with each giant set taking between 158 and 222 seconds.

    If people want to see this then I can post them up. Each microcycle lasts 5 days so I can compare workout to workout every 10 days.

    Quote Originally Posted by nattydisaster View Post
    Lower back pumps can suck! Great sign of anabolic effects though
    I have never heard this from something that wasn't in the anabolics category. Please tell me more.
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    Today was chest and back.

    Every third workout I like to deload with a volume decrease of around 30% to accommodate faster strength increases. This is coupled with an increase in the intensity (true meaning of intensity i.e. 1RM% rather than perceived difficulty. Today I went from 8-12 reps across the board on my giant sets to 6-8.

    Rather than keeping it at three circuits I increased this to four so my planned deload turned into a simple change in the rep/set parameter. I will go back to the three circuits on my fourth and fifth workout.

    The workout was very difficult. I felt nauseous for over an hour after finishing and threw up in my mouth as I was leaving the gym. I am not 100% confident I will be able to do this routine with legs as both of my leg workouts so far have forced me to lie down between sets. I will start with the deload and if I can squeeze in a fourth circuit I shall. Throwing up seems counterintuitive to me as I am getting the calories in to build muscle. If I was aiming for endurance or fat loss then I wouldn't necessarily have the same policy.

    Notes on AnaBeta-01.
    - I have had a few spots on my back recently. I tend to get them as I remove any hair I get from the root so often get spots as it grows back. I think I have more than usual but wouldn't have wondered this if I hadn't read the other logs so take this with a pinch of salt.
    - I am starting to see visible changes in the mirror. I will confirm this in a few days when I do pictures again.
    - Appetite is still high.

    I woke up late this morning and have stayed up to squeeze another meal in (it is 12:50am here now) as I am hungry. I am currently enjoying gluten free pancakes, free range bacon, honey and ghee. Think of it as the lower allergen version of the American classic!
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    Dude...workouts till you puke...I know puking sucks, but I have to applaud your intensity
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    There is no better training edge, especially for the natural athlete- we need all the help we can get!

    I only threw up a tiny bit of food in my mouth as I burped. I didn't push myself to the point of throwing up properly. I think if I do legs with this workout (4 circuits of 6-8 with the same rest periods) then I will probably vomit.

    On that note, legs are supposed to be today. I woke up with the deep external rotators of my hip seized up. If I can't release them with myofascial release then I will do arms today and legs tomorrow.

    Steak and eggs for breakfast is no longer filling enough for this supplement. Yesterday I felt like it had barely touched the sides and luckily some more food was being cooked in my house for a family event so just over an hour later had home made beef meatballs, onion, egg and potato tortilla and wheat free chorizo in tomato sauce with potatoes.

    I stress this to anyone buying the supplement. Make sure you have quick cook food and snacks on hand. I very rarely ever snack on things which couldn't count as a proper meal (meat, fish etc) and sometimes I have felt like I have needed to eat something immediately.
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    Quote Originally Posted by nattydisaster View Post
    Dude...workouts till you puke...I know puking sucks, but I have to applaud your intensity
    Try this, its a puke maker. The only break you get is to catch your breath. Once you have it back you start again. I nearly vomit each time and have a number of times.

    Superset: heavy squats x8 + jump squats x 12 4 sets.
    Then
    Superset: deadlift x8 + bent row x8 4sets


    To OP. Nice log man. Im following along. Im interested in this product. Im thinking of using it for my bulk if it will clear aussie customs.
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    Quote Originally Posted by Docmattic View Post
    Try this, its a puke maker. The only break you get is to catch your breath. Once you have it back you start again. I nearly vomit each time and have a number of times.

    Superset: heavy squats x8 + jump squats x 12 4 sets.
    Then
    Superset: deadlift x8 + bent row x8 4sets


    To OP. Nice log man. Im following along. Im interested in this product. Im thinking of using it for my bulk if it will clear aussie customs.
    Thank you very much. I am an unknown entity on this site so won't have as many followers as the longer running members. I have a meticulous approach with my training so hopefully that will bring some interest in here.

    Good to have you on board. If you have any questions about the supplement feel free to ask as I go along. I like asking questions and therefore always answer them respectfully when I get them.
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    In for the puking.
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html
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    Quote Originally Posted by morry View Post
    In for the puking.
    I hope I can provide a little more than blatant masochism but welcome aboard anyway.
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    Arms session today, for those who skip to the end page here it is;

    A1) Reverse EZ Scott Curls 3-0-1-0 10 seconds
    A2) EZ Scott Curls 3-0-1-0 10 seconds
    A3) Scott Zottman Curls 3-0-1-0 10 seconds
    A4) Seated Hammer Curls 3-0-1-0 120 seconds

    B1) 45 Degree Incline DB Tricep Extensions 3-0-1-0 10 seconds
    B2) Flat Bench DB Tricep Extensions 3-0-1-0 10 seconds
    B3) Flat Bench Narrow Grip EZ Extensions 3-0-1-0 10 seconds
    B4) Seated Narrow Grip Overhead EZ Extensions 3-0-1-0 120 seconds

    Reps are usually in the 8-12 range across the board. Today was the third workout so an intended deload day of approximately 30%, I upped the sets to four rather than three so it was not a deload in the end, something experimental.

    I have never incorporated giant sets into a routine other than as a experimental one-off workout.

    It was very hard for me to assess my 1RM continuum and I misjudged the weights on these quite a lot. I increased the weight of A1 and A2 by 20% and hit 8 reps on the first two sets of both. I should have increased it more as ideally I should be forced to drop the weight with each subsequent giant set.


    - Pump was extremely intense, as it has been.
    - Visually I had good vascularity and have been receiving more compliments recently on my physique- very strong start.
    - Appetite is still high. I finished a roast dinner with lamb, potatoes and green beans and felt comfortably full. Within half an hour of finishing I am already hungry. I am going to wait an hour or so and cook another proper meal rather than snacking to fill myself up.

    Legs tomorrow which will be extremely challenging if I go for four circuits.
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    Day 14:
    Weight- 84kg. +1kg from starting weight.


    Yesterday I ate my roast dinner of free range lamb, potatoes and green beans and ate until comfortably full. Dinner was about 5:15 - 5:45 ish. Just over an hour later I was very hungry and started cooking and ate one gluten free pancake with 8 rashers (240g) of outdoor bred bacon with honey and ghee. This was eaten between about 7:45 and 8:15. Usually I wouldn't be hungry before bed and would have a shake but had a shower and stayed downstairs to eat some free range beef steak skewers.

    Today- legs. Hip external rotators still feel a bit stiff on the left side. It tends to feel worse when I am getting out of bed some potentially something to do with my mattress. Either way this is my last chance to do legs without me falling out of my routine so they will get done today.
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    Third leg workout today. For those who haven't read from the beginning, here it is;

    A1) Snatch Grip Deadlift 3-1-1-0 10 seconds rest
    A2) 45 Degree Leg Press 3-0-1-0 10 seconds rest
    A3) Hack Squat Machine 3-0-1-0 10 seconds rest
    A4) Sumo Stance Deadlift 3-1-1-0 180 seconds rest

    B1) Iso-Lateral Leg Extension 3-0-1-0 10 seconds rest
    B2) Horizontal Hack Squat Calf Raises 3-0-1-0 10 seconds rest
    B3) Donkey Calf Raises 3-0-1-0 10 seconds rest
    B4) Plantar-Flexed Seated Leg Curl 3-0-1-0 120 seconds rest

    Usually 3 x 8-12 across the board. On this workout (third time I have done it) I changed the rep/set parameter to 4 x 6-8.

    This workout kicked my arse. I managed to complete it slightly over the one hour mark (65 minutes) as I had to take a couple of breaks for my back pumps to subside. So much so that I had to wait to go and clear up my deadlift bar because I didn't dare try and take the 20kg/45lb plates off. I didn't throw up, which was a bonus as my appetite is high as it is without projecting what I have already consumed back up.

    Hip is a little stiff, will be stretching it a few times before the day is out.

    Genuine tip for AnaBeta-01 users. The only way I have found to mitigate the huge appetite increase is to train so hard you feel nauseous. It sounds like I am making a joke but it is genuinely the only time I have curbed it.
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    Post workout meal while still feeling a bit sick- steak followed by a pack of dark chocolate covered organic rice cakes.

    40 minutes after finishing- hungry again, lol.
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    I ate breakfast this morning. Gluten free sausages from outdoor bred pigs (high pork content) with eggs.

    An hour later I was very hungry so started cooking a baking tray full of chicken wings.

    This stuff is crazily powerful for appetite increases. I wonder if 1 cap QID is actually too strong for me to start with. The possibility of eating clean and low carb on AnaBeta-01 is similar to the possibility of striking a match off a jelly, maybe slightly harder.

    Today is chest and back. It is beautiful weather (for England i.e. 20 degrees lol) so I have had half an hour of sunbathing. Drinking BRP and WMS with 1 AB-01 and straight to the gym.

    Update later.
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    Something interesting to note.

    Ryan posted this on his log;

    Quote Originally Posted by ryansm View Post
    I am feeling very full and strong, but my workout today didn't carry over. My sleep has been a little out of whack the last couple of days, so I think that played a role. I stepped on the scale at just over 310 this morning. Pump again was ridiculous, having a hard time finishing my reps on dips.
    Which is something I have also said a few days ago;

    Quote Originally Posted by bdcc View Post
    Today was the second session of chest and back. It was hard as I was very sore in both brachialis muscles to the point that chin ups were quite painful just to perform.

    Strength improvements were in all chest exercises and in all back exercises however there was a sharper drop off curve on both bodyweight exercises (chest dips and narrow parallel grip pull ups).
    This shows that both of us have had the same experience and that my initial thoughts on this were not influenced by what I have read in anyone elses log. Consistent performing product.

    Today's chest and back session mirrored this. Strength improvements across the board except for pull ups. Out of four chest and back sessions performed with all parameters kept the same for both muscle groups there has been one session where my dip performance was lower than it was in the previous workout and one where my pull-up reps were lower as well. Is this from the pump? Possibly. It hasn't reflected on any other exercises which is interesting.

    A friend of mine said my arms were looking very vascular while I was training today. He is in the gym with me a lot so should be a decent judge.

    My girlfriend said I am definitely looking wider across the chest, lats and shoulders which is the third time she has pointed it out since I have started this product. The pictures will tell the full story.
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    Great updates bdcc.. Sounds like a great supp as well!
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    Great observation bdcc
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    Quote Originally Posted by BarbellBeast View Post
    Great updates bdcc.. Sounds like a great supp as well!
    Quote Originally Posted by nattydisaster View Post
    Great observation bdcc
    Thank you both.

    Todays training was supposed to be legs. The last few days I have been waking up with a seriously stiff back and lumbo pelvic hip complex.

    As it felt quite hard just bending down to the floor I decided snatch grip deadlifts probably wouldn't be a successful venture today.

    Not one to enjoy missing the gym I moved my arm session two days forward. Training arms on a consecutive day to chest and back is definitely not optimal but in this instance was the best case scenario.

    Anyway, biceps were stronger- triceps were weaker on a few sets. Feasible hypothesis- my biceps recover quicker than triceps which is perfectly plausible. Don't find these things out without experimenting!

    The session was still productive, pumps were still very strong, appetite is still very high, as I am keeping an eye out for aesthetic changes my vanity has probably increased by about 20% as well lol.
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    Ya definitely take care of that low back. I tried doing bent rows the day after heavy squats(low back was sore like you explained)... Bad idea.. Suffered a low back injury for the last 2 months damn near. Finally back in action though and learned something from that mistake.
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    Did you have the injury diagnosed? I would be curious to know what you had to be off for two months.

    My most common injuries are always to the hips and lower back. When I wake up it is very painful and within an hour of getting up it has almost completely subsided. Today it just niggled on a little bit too long for me to warrant a legs session that creates such painful back pumps I invariably have to lie down at some point to try and relax it lol.
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    Quote Originally Posted by bdcc View Post
    Did you have the injury diagnosed? I would be curious to know what you had to be off for two months.

    My most common injuries are always to the hips and lower back. When I wake up it is very painful and within an hour of getting up it has almost completely subsided. Today it just niggled on a little bit too long for me to warrant a legs session that creates such painful back pumps I invariably have to lie down at some point to try and relax it lol.
    Well my doc didn't do Xrays. Just said it was a "pull" or "strain" of the low back. Since I had no sharp pain going through my legs. So of course they just doped me up on a ****ton of Vicodin.

    Funny you say about pain waking up.. This is where I'm at now, waking up some pain, some days worse. Then 1-2 hours later, no pain at all. So I'm thinking some more stretching could help and some light lower back exercises to strengthen it up some. I've also heard foam rolling works great.
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    Yes, foam rolling is excellent as a self myofascial release tool but it's large surface area makes it hard to get into deep muscles. It works well for the larger areas like the thoracolumbar fascia though, as long as you are careful!

    I have been on my massage chair which has provided some relief. Hopefully I will get to the gym tomorrow. If it is still painful I will either go back to chest and back or do an alternative leg session.

    It is easter over here so hours in the gym are different. Going to find out what they are and plan around them.

    Day off today, chilling in the sun, getting a tan and eating lol.
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    Quote Originally Posted by bdcc View Post
    Yes, foam rolling is excellent as a self myofascial release tool but it's large surface area makes it hard to get into deep muscles. It works well for the larger areas like the thoracolumbar fascia though, as long as you are careful!

    I have been on my massage chair which has provided some relief. Hopefully I will get to the gym tomorrow. If it is still painful I will either go back to chest and back or do an alternative leg session.

    It is easter over here so hours in the gym are different. Going to find out what they are and plan around them.

    Day off today, chilling in the sun, getting a tan and eating lol.
    I need me a massage chair.. Ya my gym will be closed on easter so I'll just have that as my off day.

    How's the weather over there Ben?
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    I hate having unscheduled days off. If I can't plan my training around it I try my best to go elsewhere. There was a gym around here which was open on Christmas day!

    The weather over here is lovely thanks mate, as far as it goes for England anyway. It barely hits 30 on a consistent basis so anything above 20 degrees in April is very uncharacteristic. You know the sun is sparse here because as soon as it comes out everyone walks around half naked. 22 degree today warranted swimwear for me and my girlfriend lol.
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    Quote Originally Posted by bdcc View Post
    I hate having unscheduled days off. If I can't plan my training around it I try my best to go elsewhere. There was a gym around here which was open on Christmas day!

    The weather over here is lovely thanks mate, as far as it goes for England anyway. It barely hits 30 on a consistent basis so anything above 20 degrees in April is very uncharacteristic. You know the sun is sparse here because as soon as it comes out everyone walks around half naked. 22 degree today warranted swimwear for me and my girlfriend lol.
    Damn that's pretty cold man.. lol. You're out tanning in that weather?
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    I genuinely spent the day on a sun lounger in swimmer and got tanned and burnt- damn tropical climate! No chance of hitting your vitamin D levels here lol.
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    Day 19. I am not due a weekly weigh in for 2 days but hopped on the scale first thing in the morning after going to the toilet.

    Weight 85kg.+2kg from starting weight. This is way beyond a normal weight fluctuation for me as 83kg at the time of weighing was on the high side of average. On most days I usually weighed 82kg.

    I am very happy with this. I haven't seen this weight on the scale for years and it would have been with higher levels of body fat.

    An important note. While I say I am 'lower carb' than a lot of people. I was still getting in between 100g and 200g per day prior to starting this. I have increased my carb intake but there was no sudden jump due to glycogen replenishment from carb rebound, as you can see from my 7th day weigh in.
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    Quote Originally Posted by bdcc View Post
    Day 19. I am not due a weekly weigh in for 2 days but hopped on the scale first thing in the morning after going to the toilet.

    Weight 85kg.+2kg from starting weight. This is way beyond a normal weight fluctuation for me as 83kg at the time of weighing was on the high side of average. On most days I usually weighed 82kg.

    I am very happy with this. I haven't seen this weight on the scale for years and it would have been with higher levels of body fat.

    An important note. While I say I am 'lower carb' than a lot of people. I was still getting in between 100g and 200g per day prior to starting this. I have increased my carb intake but there was no sudden jump due to glycogen replenishment from carb rebound, as you can see from my 7th day weigh in.
    Awesome re the gains, bud! Nice to see that progress on the scale when it's wanted.

    Like you, I am the same re "lower carb" - 100-200g a day is what I would consider "low" for me; anything less than ~100g a day to me is starting to be silly.

    Hope you have a great and Blessed Easter today, mister!

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    Yesterday was legs. I iced by left hip and back to relieve some of the pain. It felt a lot better so I went to the gym.

    To be safe, I did a leg session which minimised the strain on my lower back. Here was my routine.

    A1) Prone Iso Lateral Leg Curl
    A2) Seated Iso Lateral Leg Extension
    A3) 45 Degree Hack Squat
    A4) Seated Calf Raises
    All exercises were 3 x 8-12 with a 2 minute rest after A4.

    B1) Hammer Strength Seated Horizontal Leg Press
    B2) Standing Calf Raise Machine
    B3) Lying Horizontal Hack Squat Machine
    B4) Alternate Leg Lowering
    All exercises were 3 x 12 (alternative leg lowering was 12 per side) with a 2 minute rest after B4.

    This is a replacement session for my intended programme. Strain on the lower back was minimal and it provided a stimulus for growth. It definitely was not a highly efficient programme and I am only using it to train legs while my back feels stiff.

    Continued to ice my back for the rest of the day while hosting a barbecue and eating a lot of chicken. No alcohol consumed, obviously.

    Chest and back tomorrow.
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    Looks like a damn good W/O bud. I've had to do similar cause of my low back..

    Come on Ben, not even 1 cold one???

    Man a BBQ sounds good about now, what ya do for chicken? Just plain breasts or some marinades and spices?
  

  
 

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