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

[AndrewNico]

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

[AndrewNico]

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

[nattydisaster]

In! Very excited for this

[Rosie Chee]

Watching for EPICness

[ryansm]

lol, definitely following

[TheDarkHalf]

subbed

[Superpippo]

here!

[AndrewNico]

In! Very excited for this

Watching for EPICness

lol, definitely following

subbed

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)

[AndrewNico]

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.

[nattydisaster]

Looks good man

[AndrewNico]

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.

[DAdams91982]

In FTW!

[AndrewNico]

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)

[nattydisaster]

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

[Rosie Chee]

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]

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

[nattydisaster]

Just keep the cals clean and enjoy the increase in lean mass and density

[AndrewNico]

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]

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]

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