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

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


    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 . I'm not complaining



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

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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
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    In! Very excited for this
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    Watching for EPICness
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    lol, definitely following

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    here!
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    Quote Originally Posted by nattydisaster View Post
    In! Very excited for this
    Quote Originally Posted by Rosie Chee Scott View Post
    Watching for EPICness
    Quote Originally Posted by ryansm View Post
    lol, definitely following
    Quote Originally Posted by TheDarkHalf View Post
    subbed
    Quote Originally Posted by Superpippo View Post
    here!
    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)
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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.
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    Looks good man
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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.
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    In FTW!
    The Historic PES Legend
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    Quote Originally Posted by DAdams91982 View Post
    In FTW!
    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


    * 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)
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    Quote Originally Posted by AndrewNico View Post
    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


    * 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
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    Quote Originally Posted by nattydisaster View Post
    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.

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    Quote Originally Posted by nattydisaster View Post
    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
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    Just keep the cals clean and enjoy the increase in lean mass and density
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    Quote Originally Posted by nattydisaster View Post
    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
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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.
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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
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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!
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    Thanks for the updates!
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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
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    It should last a whole month, let me know if it does not

    Hope you had a good spring break!
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    Quote Originally Posted by nattydisaster View Post
    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 .
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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*
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    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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    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
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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
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    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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    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.

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

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    Thats some nice post workout pump on the bis...skin ripping status
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    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
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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 )

    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.
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    Congrats on the PR!!
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    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

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