Loggin pills like data . . . AnaBeta (PES Beta Testing in Progress)

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  1. finally starting to feel that muscle hardness. caught a glance of my arm in the mirror today and I had to stop and be like . . . whoa; when did that happen, haha

    Lower Body Hypertrophy Day

    * Speed work: Squats
    bar x30, 135x10, 225x3x6

    * Hypertrophy Legs Movement: Box Squats to parallel
    225x3, 275x8, 275x8, 285x12 drop 135x30 => whoa

    * Lower Back Hypertrophy Work: Deadlifts
    135x10, 225x10, 315x10

    * Fascia stretching Work: Leg Extensions
    80x50, 45x60

    * Fascia stretching Work: Seated hamstring curls
    70x50

    Deep stretching for quads, and hams for 10 minutes => doing wonders for my recovery with legs


    Sweet workout today. Decided to go with high reps on my leg extensions/curls. I had the opportunity to meet clayton johnson (overall winner '10 npc brooklyn) and talked with him for about 1.5 hours about bodybuilding. It was the first time Ive ever had the chance to meet and talk to someone like that so I was really excited. He suggested incorporating high rep movements with legs to stretch that muscle fascia allowing it to grow more. It was an interesting concept and I decided to try it out today. Worked out really well.

    Would've had major leg cramps today but my deep stretching session helped out a lot.



    Also, don't know if I mentioned it already but this is my 3k cal week. Strength is still increasing and Im leaning out. *thumbs up*


  2. Quote Originally Posted by AndrewNico View Post
    finally starting to feel that muscle hardness. caught a glance of my arm in the mirror today and I had to stop and be like . . . whoa; when did that happen, haha

    . . .

    Also, don't know if I mentioned it already but this is my 3k cal week. Strength is still increasing and Im leaning out. *thumbs up*
    indeed!
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  3. off day today . . . not even cardio was done, just massive amounts of sweating on the 20 minute round trip walk from my car to campus and back

  4. Good updates so far...right on track with how the other loggers feel which is a great sign.

    Cant wait to see how the end of a full 3 weeks has you feeling
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined

  5. Quote Originally Posted by nattydisaster View Post
    Good updates so far...right on track with how the other loggers feel which is a great sign.

    Cant wait to see how the end of a full 3 weeks has you feeling
    Recomping effect along with the hardening effect have been noticed. (Although, when you recomp, you lose fat over your muscles so they automatically seem 'harder') edit: clarified below

    Other than that though, can't say Im noticing too much else. I experienced greater vasodilation with need2slin to be honest. Strength has been progressing as it should without any significant leaps.


    Hypertrophy Chest and Arms

    * Pressing Warm up work: Flat dumbbell presses
    60x10, 70x10, 80x8, 95x8 => bumped it up last week and continued this week
    * Pressing Power Exercise speed work: Flat bench press
    6 sets of 3 reps with 185lbs
    * Hypertrophy pressing movement: Incline dumbbell presses (40s rest in between sets)
    3 sets of 8 reps: 70x8, 70x8, 70x8 => going to bump up to 75s next week
    * Hypertrophy pressing movement: Chest press machine (40s rest in between sets)
    3 sets of 25 reps at 70
    * Hypertrophy fly movement: Decline cable flyes
    3 sets of 20 reps at 30
    * Hypertrophy curling exercise: Ez-bar preacher curls
    3 sets of 8 reps with 70lbs => will bump up next week; wrist was killing me today
    * Hypertrophy curling exercise: Dumbbell concentration curls
    2 sets of 12 reps with 30
    * Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
    35x15, 35x15, 35x15 => biceps literally failed at the end of this
    * Muscular Endurance Triceps: Straight bar overhand pressdowns
    55x30 drop 40x30 drop 25x30 raise 30x30 | 20s rest | 30x30 drop 25x30 | 10s rest | 25x30 => crazy pump on my tri's

    had to cut my workout kind of short today so I decided to change up my tricep exercises. I'll see tomorrow how good of an idea that was.
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  6. Quote Originally Posted by AndrewNico View Post
    Recomping effect along with the hardening effect have been noticed. (Although, when you recomp, you lose fat over your muscles so they automatically seem 'harder')
    This comment is NOT accurate. When you recomp, you do not "lose fat over your muscles", but you CAN lose bodyfat. OR you gain lean mass with minimal or no bodyfat gain - which can potentially cause a decrease in body composition, even if your bodyfat mass remains about the same, and make it appear that you have lost bodyfat when you have not.

    ~Rosie~

  7. Quote Originally Posted by Rosie Chee Scott View Post
    This comment is NOT accurate. When you recomp, you do not "lose fat over your muscles", but you CAN lose bodyfat. OR you gain lean mass with minimal or no bodyfat gain - which can potentially cause a decrease in body composition, even if your bodyfat mass remains about the same, and make it appear that you have lost bodyfat when you have not.

    ~Rosie~
    True I had a poor choice of wording. The scenario I outlined is just how I imagine it happening in my head, but yes there are potentially a few things that can be going on to attribute to this effect.

    But my overall point still stands, recomping leads to a greater feeling of 'muscle hardening' regardless of supplements.
  8. Day 21 . . . O boy


    Lower Body Power Day

    * Pressing Power Movement: Squats
    3 sets of 3-5 reps: bar x25, 95x10 (front), 135x8, 225x3, 315x3, 335x3, 340x1 drop 315x2 => whew, explained more below
    * Assistance pressing movement: Box Squat Burn out
    225x15, 135x25
    * Assistance pulling movement: Stiff legged deadlifts
    3 sets of 5-8 reps: 135x8, 225x8, 275x8
    * Assistance pulling/curling movement: Glute ham raises
    2 sets of 6-10 reps: 115x10, 175x10, rack(220)x10
    * Assistance extension movement: Leg extensions
    85x50, 55x50 => OW haha
    * Auxiliary calf movement: Standing calf raise (machine), went for really slow reps . . . and it hurt
    160x25, 115x20, 100x20 => calves were burning like heck, and I was barely able to stand up because of my quads . . . i lold.

    Finished up with deep stretching for about 7 minutes . . . getting deeper every time and it feelsgoodman.

    SO, squats . . . after my 225 set I decided to grab the foam roller and work on my hamstrings . . . OUCH. Right in between my gluts and hamstring there was just a pain, can't really put my finger on what it was though. This is why I only did 340x1 . . . didn't want to get injured (never have I just felt like I shouldn't push it to failure at that weight). Worked out well enough though, legs are destroyed.

    Squats are wide and deep . Hams are coming in more than ever. Going to blow away kids in my contest

  9. edit: dosed 1 cap 30min preworkout on empty stomach.

    Power Back and Bi's

    * Pulling Power Movement: Bent over rows
    3 sets of 3-5 reps: 135x10, 225x5, 295x5, 305x5, 305x5
    * Assistance Pulling movement: Weighted Chin ups
    2 sets of 6-10 reps: bw+45x7, bw+50x6.5, bw+55x4.5 => decided to up the weight
    * Auxiliary Pulling movement: Lat pulldown (little wider than shoulder width)
    130x8, 220(rack)x8, 220(rack)x8, 220(rack)x8
    * Auxiliary curling movement: Standing bicep curls with ez-bar
    70x5, 110x5, 120x5
    * Auxiliary curling movement: Seated dB curls (alternating | reps / arm)
    50x5, 55x5, 55x5
    Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
    45x8, 55x8, 65x8
    * Forearm curling movement: Spider reverse curls bracing upper body against an incline bench
    45x8, 55x8, 55x8

    7's Exercise with Bicep Curls on lat pulldown machine
    55x15
    55x15
    45x15
    40x15
    40x15
    40x15
    40x20


    Moved some crazy weight with my back . . . got to the point where I couldnt contract my back anymore on my rows. Went heavier with my chin ups this week; definitely going to be increasing weight with these. Lat pulldowns of course felt sick
    Biceps and forearms are shot. Snapped this post workout:




    awyea.jpg

  10. Looking good bud, how are you liking it thus far?


  11. Thats some nice post workout pump on the bis...skin ripping status
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined

  12. Quote Originally Posted by ryansm View Post
    Looking good bud, how are you liking it thus far?
    One of those things where you know something is different but you can't quite put your finger on it, lol. definitely increases in strength and appetite though . . . not very good with the latter as this week will be my 2500kcal week :\

    Quote Originally Posted by nattydisaster View Post
    Thats some nice post workout pump on the bis...skin ripping status
    indeed, biceps went to failure yesterday. couldnt contract them anymore even with a huge rock back in the seat, lol
  13. Day 23 . . . aw yea


    PR'd my flat bench today, felt goodman

    Power Chest and Shoulders

    * Pressing Power Movement: Flat bench press
    3 sets of 3-5 reps: 135x8, 185x3, 240x3, 245x3, 250x3(PR)
    * Standing military press (no jerk, bar down to chest): fml these sucked lol
    95x5, 135x3, 135x3, 115x5 => havent done them in about 3 weeks
    * Heavy incline dB presses:
    80x3, 90x3, 95x5
    * Standing individual dB lateral raises:
    35x5, 40x5, 45x5
    * Pec deck // SS // Rear delt flys:
    175x8 // 115x8, 190x8 // 130x8, 190x8 // 130x8
    * Rope pressdowns (close grip) // SS // Face pulls
    120x10 // 120x10, 140x8 // 140x8, 150x6 // 150x8, 150x6 // 150x8
    * Tricep pressing movement: Close Grip Bench Press
    135x5, 175x5, 175x4, 135x5

    Tri's and shoulders were kind of weak today, but in retrospect I did max out my bench today so Im sure that had something to do with it.

    Speaking of which, strength has been increasing more in the past 2 weeks than the past 1.5 months . . . I guess it just took some time for the AnaBeta's strength gains to kick into high gear (silly body )

    tomorrow is the start of 2500cal week . I was planning out my diet and sobbing in the process as I saw how much I had to remove.

  14. Congrats on the PR!!
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined

  15. Quote Originally Posted by AndrewNico View Post
    One of those things where you know something is different but you can't quite put your finger on it, lol. definitely increases in strength and appetite though . . . not very good with the latter as this week will be my 2500kcal week :\

    l
    I felt the same way until one day I was checking the mirror and was like damn I look leaner and bigger


  16. Quote Originally Posted by ryansm View Post
    I felt the same way until one day I was checking the mirror and was like damn I look leaner and bigger
    I remember that day

  17. Hypertrophy Back and Abs

    * Pulling Power Exercise speed work: Bent over rows
    6 sets of 3 reps with 200, warmup with 135x10
    * Hypertrophy pulling movement: Weighted wide grip pullups (on straight bar)
    3 sets of 8 reps with bw+25
    * Hypertrophy pulling movement: Close grip pulldowns (underhand)
    2 sets of 20 reps at 115
    * Hypertrophy pulling movement: Seated cable row
    3 sets of 10 reps with rack(~190)+45
    * Hypertrophy abdominal movement: Floor wipers, with 135 (reps are 1 for each side)
    16 reps, 16 reps, 16 reps, 16 reps => ugh, still brutal
    * Additional Ab Work: Slow leg raises, lifting lower body up at top
    10 reps, 10 reps => the slower the more painful


    Feeling good today, abs are still a b**ch but I'll get used to it eventually.

    nothing else is new . . . 2500 cal week :\

  18. Off day today . . . had an interview this morning that messed up my lifting schedule

    bumping it to tomorrow!

  19. Lower Body Hypertrophy Day (Power Deads Week)

    * Lower Back Power Work: Deadlifts
    135x5, 225x3, 315x1, 435x1, 445x1, 405x1 (no straps)
    * Speed work: Squats
    bar x10, 135x5, 225x3x6
    * Fascia stretching Work: Leg Extensions
    85x50, 70x50, 55x50
    * Fascia stretching Work: Seated hamstring curls
    85x50, 55x50

    Deep stretching for quads, and hams for 10 minutes => still doing wonders for my recovery


    strength has really been increasing over the past week. 2 weeks ago when I deadlifted heavy 425 was hard. Today I pulled 435 and thought that it was too easy, haha. 445 was a good weight though, trying to get back to where I was when I was training to be a powerlifter (465 pull). I think that will be easy now

    2 caps dosed preworkout without food. Bumped up to 5 caps today, and I think I'll stick with that as it worked out pretty well today.

  20. Quote Originally Posted by AndrewNico View Post
    strength has really been increasing over the past week. 2 weeks ago when I deadlifted heavy 425 was hard. Today I pulled 435 and thought that it was too easy, haha. 445 was a good weight though, trying to get back to where I was when I was training to be a powerlifter (465 pull). I think that will be easy now

    2 caps dosed preworkout without food. Bumped up to 5 caps today, and I think I'll stick with that as it worked out pretty well today.
    Knowing what we have done motivates us to surpass it, especially if it has been a while since we concentrated on such goals.

    Any other effects aside from more ease re strength with the two caps (as opposed to only one pre-training)?

    ~Rosie~

  21. Quote Originally Posted by AndrewNico View Post
    Lower Body Hypertrophy Day (Power Deads Week)

    * Lower Back Power Work: Deadlifts
    135x5, 225x3, 315x1, 435x1, 445x1, 405x1 (no straps)
    * Speed work: Squats
    bar x10, 135x5, 225x3x6
    * Fascia stretching Work: Leg Extensions
    85x50, 70x50, 55x50
    * Fascia stretching Work: Seated hamstring curls
    85x50, 55x50

    Deep stretching for quads, and hams for 10 minutes => still doing wonders for my recovery


    strength has really been increasing over the past week. 2 weeks ago when I deadlifted heavy 425 was hard. Today I pulled 435 and thought that it was too easy, haha. 445 was a good weight though, trying to get back to where I was when I was training to be a powerlifter (465 pull). I think that will be easy now

    2 caps dosed preworkout without food. Bumped up to 5 caps today, and I think I'll stick with that as it worked out pretty well today.
    Nice! Good to hear. Ill be following
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined

  22. Quote Originally Posted by Rosie Chee Scott View Post
    Knowing what we have done motivates us to surpass it, especially if it has been a while since we concentrated on such goals.

    Any other effects aside from more ease re strength with the two caps (as opposed to only one pre-training)?

    ~Rosie~
    Not so far, it's only been two days since I bumped it up, but my hunger is more controllable now and I still look like Im losing %bf and my weight is staying constant at ~173.



    Hypertrophy Chest and Arms

    * Pressing Warm up work: Flat dumbbell presses
    60x10, 70x10, 80x8, 100x6 (rep PR)
    * Pressing Power Exercise speed work: Flat bench press
    6 sets of 3 reps with 185lbs
    * Hypertrophy pressing movement: Incline dumbbell presses (40s rest in between sets)
    3 sets of 8 reps: 75x8, 75x8, 75x8 => went to failure on last set
    * Hypertrophy chest / delt movement: Pec deck // SS // reverse flys
    130x15 // 85x15, 115x15 // 85x15, 100x15 // 85x15
    * Hypertrophy fly movement: Incline cable flyes
    2 sets of 20 reps at 30
    * Hypertrophy curling exercise: Ez-bar flat skull crushers
    70x8, 90x8, 90x8
    * Muscular Endurance Triceps: Straight bar overhand pressdowns
    55x20, 55x20, 55x20
    * Hypertrophy extension exercise: Tricep Cable kickbacks
    10x15, 10x15, 10x15, 10x15
    * Muscular Endurance Biceps: Bicep curls on lat pulldown machine
    55x30 drop 40x30 drop 25x30 drop 15x10 raise 25x30 raise 40x20 => PUMPED UPPPPPP


    Again, sort of had to cut it short today, so biceps ended up being mostly left out. No worries though, I'm make it up on saturday.

    Rep PR'd my flat press today with 100s, really wanted to get 8 but knew I would've failed if I kept going. Next week!

    Almost failed on my last rep on incline presses though. 1st and 2nd set were okay, last set my muscles were just totally depleted and I barely got my 8th rep up.

    Two people asked me if I was competing today . . . felt good
  23. Somewhat of an off day


    I dont think my legs and lower back were recovered enough from wednesday, sort of a disappointing lift day today

    Lower Body Power Day

    * Pressing Power Movement: Squats
    3 sets of 3-5 reps: bar x25, 95x10 (front), 135x5 (front), 225x3, 325x3, 335x2, 335x1 drop 315x2 => meh
    * Assistance pressing movement: Above parallel Box Squat
    295x5, 315x5, 335x5, 345x5, 355x5
    * Muscular Endurance Hams: Seated Leg Curls
    70x50, 55x50
    * Assistance extension movement: Leg extensions
    70x25 drop 55x20 drop 40x20 drop 30 to total failure

    deep stretching for ~8 minutes.

    Leg day was meh, pretty sure bumping my tueday workout to wed. messed up my flow. At least I still went to failure so Im still going to grow

    4 weeks is up tomorrow but I still have a good number of caps left, I'll finish off the bottle and give a thorough review. Continued the 5 cap dose / day with 2 caps pre workout. Recomping effects coming in more now.



    On a lighter note; managed to fit a fully loaded moe's chicken burrito in my macros today . . . was epic.

  24. Congrats on the PR!
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined
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