Anabeta-01 OHHH YEAHHH
- 04-29-2011, 09:51 AM
- 04-29-2011, 01:04 PM
- 04-29-2011, 01:43 PM
Now I know some ppl might b!tch about how I do HIIT or say it's "not real HIIT". I don't care. It owns me. Here's how I structure it.
incline walk for a few mins to loosen things up...
60 sec @ 7.0, 60 sec @ 3.5
60 sec @ 7.5, 60 sec @ 3.5
60 sec @ 8.0, 60 sec @ 3.5
60 sec @ 8.5, 60 sec @ 3.5
60 sec @ 9.0, 90 sec @ 3.5
60 sec @ 9.5, 90 sec @ 3.5
30-45 sec @ 10.0, 90 sec @ 3.5
30-45 sec @ 10.5, 90 sec @ 3.5
and I'll just keep that last interval until I can't do it any longer, run out of time due to constraints, etc. Sometimes I'll work my way back down that scale too.
I like to approach my cardio just like lifting weights. I like to ease into the intensity and warm up. Pyramid up and then pyramid down to cool off.
04-29-2011, 03:23 PM
04-29-2011, 03:53 PM
we all know you're a beast Rosie...you don't need to make us all feel smaller because you don't have to warm up on teh weightz
04-29-2011, 04:00 PM
04-29-2011, 07:49 PM
Tonight's Back/Bi Workout:
Bold are improvements over last week, italics are decreases over last week
Deadlift: 145x20, 195x14, 215x12, 235x8, 285x6
EZ Bar Close Grip Curls: 60x20, x14, 70x10, x8, x6
Lat Pulldown: L9x20, x15, L10x12, L11x8, L11x6
Hammer Curls: 35x20, 40x15, 45x12, 50x8, 55x6
DB Row: 55x20, 65x15, x12, 70x8, 75x6
Seated Row:L8x20, L9x14, L10x11, L11x8, L11x6
04-30-2011, 04:35 PM
05-01-2011, 11:11 AM
05-02-2011, 09:13 PM
Today's lift...shoulders/traps. Bolded are increases, no decreases
Lateral Raises - 20x25, 30x15, 35x12, 40x8, 45x6, 45x4
DB Shrugs - 95x20, x15, x12, 100x8, x6, 110x4
DB Shoulder Press - 50x20, x15, 60x12, 65x8, 70x6, 70x4
BB Shrugs - 155x20, 195x15, 235x12, 275x8, 295x6, 315x4
Seated Bent Over Laterals - 25x20, x15, 30x12, 35x8, x6, x4 (can't judge increase as I didn't do this last week...gym was packed so forced to do something else for rears)
So week 1 is up....only thing I've noticed so far is increased appetite and slightly higher body temp
05-02-2011, 11:46 PM
05-03-2011, 08:41 AM
05-04-2011, 09:03 PM
still dosing at 4 a day...will probably bump it up and the end of week 2
Still hungry and slightly warm
As per usual - Bold = increase, italics = decrease
Front Squats - 145x20, x15, 185x12, 195x8, 205x5, x4
Leg Press - 3p x20, x15, 4p x12, 5p x8, 6p x6, x4
Seated Leg Curl - 85x20, 95x15, 105x12, 115x8, 115x6, 120x4
Lying Leg Curl - 90x20, 100x13, 110x12, x8, x6, 120x4
1 Leg Extensions - 75x20, 90x15, x12, 95x8, 110x8, x6 (forgot to throw in the set of four)
Various Abs + Forearm exercise...don't ever write em down...just crush it and be done with them...always weighted for both
05-04-2011, 09:15 PM
Lots of INcreases going on there
05-04-2011, 10:41 PM
05-04-2011, 10:41 PM
05-04-2011, 10:42 PM
05-04-2011, 10:46 PM
05-05-2011, 08:46 PM
So after my cardio session tonight I decided to go out and treat my girlfriend and I to a dinner at Tandoori Nights - an Indian Food chain restaurant.
We were celebrating my acceptance of a new job. In the last 24 hours I interviewed for a position, received an offer, gave a counter-offer, had my counter-offer approved, and accepted the position. Extra 20k and my 40min commute on the subway has now turned into a walk just a few blocks from my apt. Pretty sweet.
Been working on the job hunt for about 6 months now...so definitely worth celebrating.
Gonna do some HIIT in the morning and crush it.
05-06-2011, 08:15 PM
Another solid session in the books!
Deadlift - 155x20, 205x15, 225x12, 245x8, 295x6, 305x4
EZ Bar Close Grip Curl - 60x20, 70x15, x12, x8, 80x8, x4
Lat Pulldown - L9x20, L10x15, L11x12, x8, L12x6, x4
Hammer Curls - 35x20, 40x15, 45x12, 55x8, 60x6, x4
DB Row - 60x20, 65x15, 70x12, 75x8 80x6, x4
Seated Row - L9x13, L10x12, L11x10, x8, L12x6, x4*
*Reps really weren't where I wanted them to be on the seated row, but I still feel overall I killed the workout. Next week I will keep the weights currently listed on the seated row and go for beating those reps.
**Noticed that my main worm in my right bicep is starting to branch off into smaller ones when it's pumped. Good Stuff!
05-07-2011, 12:48 AM
05-07-2011, 01:19 PM
05-07-2011, 01:44 PM
Nice log DH. Congrats on the job too! That's great news. For something like that...yeah, you've got to celebrate. Indian is always a good choice in my book!
05-07-2011, 05:01 PM
05-09-2011, 10:32 PM
lateral raises - 20x30, 35x15, 40x12, 45x8, 50x6, x4
DB Shrugs - 100x18, x15, x12, x8, 110x6, 110x4
DB Press - 50x20, 55x15, 65x12, 70x8, x6, 75x4
BB Shrugs - 160x20, 200x15, 240x12, 280x8, 300x6, 320x4
Reverse Pec Dec - 120x20, x15, 135x12, x8, 150x6, x4
30 mins on stairmill at level 10
Officially starting week 3! Still have increased hunger and body temp. Gonna turn the carbs up just a tad and see what happens.
05-09-2011, 11:27 PM
05-10-2011, 10:00 AM
05-13-2011, 02:19 PM
Just wanted to give this a brief update....my workouts have still been improving like they have been over the course of this log (IE you'd still see a ton of bold!). Just haven't had time to update as I've just been busy.
My hunger has really picked up this last week. Have been eating more clean carbs and protein to take advantage of the anabolic effect.
I did 30 min HIIT this morning on empty stomach. Going to lift back tonight and do another 30 mins of cardio since I skipped out on cardio yesterday. Probably put in 30min on stairstepper PWO.
I'm also going to start dosing 5 caps on lifting days and 4 caps on off days.
05-16-2011, 10:38 PM
Hey sorry I haven't updated this more....I've been dealing with some serious life and personal issues in my relationship right now. Things are on the precipice of being over so i've been busy with that.
I would like to say though I need to have things like this happen more often. I gave it everything I had in the gym today....just crushed it like i've never crushed it before. It felt great.
But AnaBeta is definitly doing wonders on my weight....Its weird...the more i've been eating the more scale weight i've been losing but haven't seen any excess fat gain
05-17-2011, 12:14 AM
Such circumstances definitely make you appreciate your training time even more though, that's for sure, and it becomes more of an escape and release than ever.
Re AnaBeta-01, eating, and lack of fat gain, this is all very excellent - SOMEthing is going right!
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