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

AndrewNico

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Sup guys! Made a quick video to let you know what I'm up to:




I didn't mention my dosing, but here it is (rough):
-1 with morning meal (~65g carb) / preworkout
-1 preworkout / post workout (~60g carb)
-1 post workout / meal 4 (~65g carb)
-1 meal 5ish (50-60g carb)


Power Back and Bi's

* Pulling Power Movement: Bent over rows
3 sets of 3-5 reps: 135x10, 225x3, 295x3, 305x3, 295x5
* Assistance Pulling movement: Weighted Chin ups
2 sets of 6-10 reps: bw+45x6, bw+45x7, bw+45x7 => more reps than last week
* Auxiliary Pulling movement: Lat pulldown (little wider than shoulder width)
100x8, 190x8, 220(rack)x8, 220(rack)x8 => PR with that weight
* Auxiliary curling movement: Preacher bicep curls with ez-bar (last 3 sets SS'd with behind the back forearm lift for 15 reps)
70x5, 90x5, 100x5, 90x5, 70x10
* Forearm curling movement: Bent over isolation reverse curls
45x8, 55x8, 55x8 => have a lot of room to grow with these
* Auxiliary curling movement: Seated dB curls (alternating | reps / arm)
45x5, 50x5, 55x5



Usually my left wrist prevents me from doing preacher curls in general but it's seemed to have healed more in the past week than it has over the past 8 months :ponder:. I'm not complaining



Long story short, this run of AnaBeta dash o one is going to be epic :trink26:
 
AndrewNico

AndrewNico

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Starting Pictures (no pale white legs, sorry guys (and girl)



^^ Yes boobs :( Feels like they're the last thing to go when I cut and the first thing to come back when I bulk





^^ Yes love handles



Starting measurements (flexed):

Arms(r/l): 15in
Calves(r/l): 15in
Thighs(r/l): 22in
Chest(chets, lats relaxed): 42in
Forearms(r/l): 12.5in / 12.75in
 
Rosie Chee

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Watching for EPICness :D
 
AndrewNico

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In! Very excited for this
Watching for EPICness :D
lol, definitely following
Nice to have you guys here



Today's workout

Power Chest and Shoulders

* Pressing Power Movement: Flat bench press
3 sets of 3-5 reps: 135x0, 135x10, 185x5, 225x2, 245x3, 245x2.5, 225x3
* Standing military press (no jerk, bar down to chest):
95x5, 135x5, 135x4, 135x4
* Heavy incline dB flys:
60x6, 70x6, 70x6, 70x6
* Standing individual dB lateral raises:
30x6, 35x6, 40x6, 40x6
* Pec deck // SS // Rear delt flys:
140x6 // 100x6, 175x6 // 130x6, 190x6 // 145x6, 205x6 // 145x6
* Rope pressdowns (close grip) // SS // Upright cable rows
120x6 // 100x6, 140x6 // 120x6, 150x6 // 120x6, 140x6 // 120x6
* Tricep pressing movement: Close Grip Bench Press
135x5, 175x5, 175x5, 175x5


Disappointed with my flat bench. Got 235x5 for 4 sets last week. Probably jumped up in weight too quick. Next week I'll hit 240x3 for 3-4 sets.

Rest was lengthy for the first two power movements, but dropped down afterwords and ended with my supersets.



Nothing crazy to report today in terms of anabeta. Last night I took my last dose with a huge moe's burrito and lots of tortilla chips (complete with adequate salsa, naturally). Was epic winning.


And of course I forgot to snap pictures last night with my gf's camera :(

I'll take some now with my phone but fair warning these are going to look bad (no image stabilization/5mp)
 
AndrewNico

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Got my diet dialed in for this week, 4k cal



Still might tweak my fats and carbs. Trying to get 50/30/20 (c/p/f) at 4k, I'll see what happens.
 
AndrewNico

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Oh boy . . . day 3

Had a nice hypertrophy back and abs day today. switched up a few exercises just to keep my body guessing. Nothing huge to report thus far; dosed 1 cap with my meal 1 this morning (~60g carb, ~40g protein) an hour before my workout.

Hypertrophy Back and Abs

* Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps with 195, warmup with 135x10
* Hypertrophy pulling movement: Weighted wide grip pullups
3 sets of 8 reps with bw+10
* Hypertrophy pulling movement: Seated cable row
3 sets of 10 reps with rack(~200)+45
* Hypertrophy pulling movement: Close grip pulldowns (underhand)
4 sets of 15 reps at 85, 100, 100, 100
* Hypertrophy abdominal movement: Floor wipers, with 135 (reps are 1 for each side)
16 reps, 16 reps, 16 reps, 20 reps => getting the strength back in the abs
* Hypertrophy ab work: Decline weighted situps // SS // Ab Machine
bw+12.5x8 // 70x15, bw+12.5x8 // 70x15 => abs were literally destroyed. Could barely get back up off the decline bench

* 7's exercise with Bent over barbell rows (underhand grip) 30s rest in between sets
115x13
115x13
115x13
115x13
115x13
115x13
115x13


Currently dosing 1 cap with pwo shake (~30g protein, 60g carb)

edit: oh, and I got some pictures last night; just need to get them uploaded.
 
AndrewNico

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Nice to have you along adams!

Finally got the pictures uploaded . . . photobucket was down last night.



Anywho, did a crazy lower body hypertrophy workout today. Hamstrings cramped up a few hours ago; so I know I did a good job :D


* Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 225 => warmed up with 135x5, 185x5
* Hypertrophy extension movement: Leg extensions // SS // Seated leg curls
100x10 // 100x10, 100x10 // 100x10, 100x10 // 100x10, 100x10 // 100x10
* Hypertrophy pulling movement: Lower back extensions with additional weight behind head
3 sets of 10 reps: bw x10 (wu), bw+45x10, bw+45x10, bw+45x10
* Hypertrophy pressing movement: ATG Box squats
135x8, 185x8, 205x8, 205x8 => whew


Nice workout today; the ATG's at the end really killed me. Felt good though.


Starting to notice a sharp increase in hunger as of today. Got done with my meal at 6 and I was ticked because I had to sit through class still hungry :(

Still managed to hit my 4k macros today; pretty much what I had outlined above, slight changes.



Nothing else to report as of yet. Still waiting on that 'hard' feeling (no homo)
 
nattydisaster

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Nice to have you along adams!

Finally got the pictures uploaded . . . photobucket was down last night.



Anywho, did a crazy lower body hypertrophy workout today. Hamstrings cramped up a few hours ago; so I know I did a good job :D


* Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 225 => warmed up with 135x5, 185x5
* Hypertrophy extension movement: Leg extensions // SS // Seated leg curls
100x10 // 100x10, 100x10 // 100x10, 100x10 // 100x10, 100x10 // 100x10
* Hypertrophy pulling movement: Lower back extensions with additional weight behind head
3 sets of 10 reps: bw x10 (wu), bw+45x10, bw+45x10, bw+45x10
* Hypertrophy pressing movement: ATG Box squats
135x8, 185x8, 205x8, 205x8 => whew


Nice workout today; the ATG's at the end really killed me. Felt good though.


Starting to notice a sharp increase in hunger as of today. Got done with my meal at 6 and I was ticked because I had to sit through class still hungry :(

Still managed to hit my 4k macros today; pretty much what I had outlined above, slight changes.



Nothing else to report as of yet. Still waiting on that 'hard' feeling (no homo)
Sounds like everything is starting to roll. Hunger is up, i bet by the end of week 2 you will start to notice the larger effects like hardening
 
Rosie Chee

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Sounds like everything is starting to roll. Hunger is up, i bet by the end of week 2 you will start to notice the larger effects like hardening
The hunger especially - have some snacks on hand for those times, like nuts, dried fruit, etc.

You might notice hardening effects pretty immediately - I know I noticed them on the FIRST day. At first I wasn't sure that it was the AnaBeta-01, especially since it wasn't a training day, but nothing else was different, and this effect continued on.

~Rosie~
 
AndrewNico

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Sounds like everything is starting to roll. Hunger is up, i bet by the end of week 2 you will start to notice the larger effects like hardening
I don't know what Im going to do when I have to drop my cals down to 3500 next monday. Im already feeling hungry at 4k :(


Doing some cardio today for about 30 minutes before work. Nothing big to report.

edit: only got 22 minutes. 310 cal burned on arc trainer
 
AndrewNico

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Just keep the cals clean and enjoy the increase in lean mass and density
serious bro? Ive been eating the same thing for months, haha. What I posted is what I eat every day . . . exactly. Only variation is with no-sodium spices
 
AndrewNico

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Day 6

Chest and Arms Hypertrophy Day

* Pressing Warm Up: Flat dumbbell presses
60x8, 70x8, 80x8, 90x8
* Pressing Power Exercise speed work: Flat bench press
6 sets of 3 reps with 185lbs
* Hypertrophy pressing movement: Incline dumbbell presses (40s of rest in between sets)
3 sets of 8 reps: 70x8, 70x8, 70x8
* Hypertrophy pressing movement: Pec Deck
3 sets of 15 reps at 100
* Hypertrophy fly movement: Incline cable flys
3 sets of 15 reps at 30
* Hypertrophy curling exercise: Preacher Curls
70x8, 70x8, 70x8
* Hypertrophy curling exercise: Dumbbell concentration curls
3 sets of 12 reps with 30
* Hypertrophy curling exercise: Dumbbell curls on incline bench
2 sets of 15 reps with 25s
* Hypertrophy extension exercise: Skull crushers
3 sets of 8 reps: 70x8, 80x8, 90x8
* Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 13 reps: 80x13, 80x13 drop 80x13
* Hypertrophy extension exercise: Cable kickbacks // SS // Bicep curls on lat pulldown
10x15 // 55x15, 10x15 // 55x15, 10x15 // 55x15, 10x15 // 55x15


Flat dB presses felt easy today; I'll have to bump up my last set to 95s next week.

Measured my body fat today with the 3 site caliper test; wound up being 7.8% => obviously thats an underestimate but it's fine for right now as all I care about is the delta. The rest I can get from the mirror.

Hunger still up . . . nothing else new.
 
AndrewNico

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Update brahs!



Power Chest and Shoulders

* Pressing Power Movement: Flat bench press
3 sets of 3-5 reps: 135x8, 135x10, 185x5, 240x4, 240x4, 240x4
* Standing military press (no jerk, bar down to chest):
95x5, 135x5, 135x3 30s rest 135x2, 135x5 (only down to chin)
* Heavy incline dB presses:
80x5, 90x5, 90x5
* Standing individual dB lateral raises:
35x8, 40x8, 40x8, 40x8
* Pec deck // SS // Rear delt flys:
160x8 // 115x8, 175x8 // 130x8, 190x8 // 130x8
* Tricep pressing movement: Close Grip Bench Press (smith machine)
135x10, 185x5, 205x5, 215x5, 225x5
* Upright smith machine rows
135x5, 135x8, 135x5, 135x8
* Rope pressdowns (close grip)
120x8, 140x8, 150x8, 150x5 drop 120x5
 
AndrewNico

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Sup guys, here in strong island and hit some hypertrophy lower body today.

I really dont have any days to hit heavy deadlifts fresh, so I usually do them on these days. I haven't pulled a heavy dead in a while; last time was in december and it was 465.


* Lower body Power Movement: Deadlifts
135x5, 225x3, 315x1, 425x1, 405x1 (raw) => need to start getting this back up there
* Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 225
* Hypertrophy pressing movement: ATG Box squats
185x8, 225x8, 225x8, 225x8
* Hypertrophy extension movement: Leg extensions // SS // Lying leg curls
150x10 // 110x10, 170x10 // 90x10, 190x10 // 90x10, 190x10 // 90x10

Wow Ive missed lying leg curls. Wish my gym back home had it because it totally takes all pressure off of my lower back and isolates my hams

Also have been having crazy stretching sessions for about 10 minutes post workout the past two days. As my gf says . . . longer muscles are stronger muscles!
 
AndrewNico

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Update!

Alright boys, back in my element after my spring break. Haven't skipped any days and my lifts have been steadily increasing.

Recomp effect is pretty sick so far. Im continuing to drop my cals down this week to 3k . . . meaning I'll have 375g of carbs, 225g protein, and ~70g fat

Regular updates with continue from here on out.




Also, Im on day 16 and there's no way Im finishing this bottle in four days . . . thanks for the hookup PES :D
 
nattydisaster

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It should last a whole month, let me know if it does not

Hope you had a good spring break!
 
AndrewNico

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It should last a whole month, let me know if it does not

Hope you had a good spring break!
Ah, I thought you said it was 90 caps . . . noted.

Yes my break was relaxing. Now I have a chance to relax again till I graduate, again :p.
 
AndrewNico

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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*
 
Rosie Chee

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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*
:thumbsup: indeed!
 
AndrewNico

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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 :)
 
nattydisaster

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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
 
AndrewNico

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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.
 
Rosie Chee

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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~
 
AndrewNico

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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.
 
AndrewNico

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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 :yup:
 
AndrewNico

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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
 
ryansm

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

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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 :\

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
 
AndrewNico

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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 :p)

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.
 
ryansm

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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:yup:
 
AndrewNico

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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 :firedevil:


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

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

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

bumping it to tomorrow!
 
AndrewNico

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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.
 
Rosie Chee

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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~
 
nattydisaster

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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
 
AndrewNico

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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
 
Rosie Chee

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AndrewNico

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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.
 

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