Anabeta-01 OHHH YEAHHH

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  1. very solid lifts here.


  2. Quote Originally Posted by mich29 View Post
    very solid lifts here.
    Thanks man. Definitely going to pick it up a notch next week by adding a 6th set of 4 reps to all my exercises and pump up the weights a little bit
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  3. From what I've read in the other logs, bumping things up should not be a problem with AnaBeta!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  4. Quote Originally Posted by AZMIDLYF View Post
    From what I've read in the other logs, bumping things up should not be a problem with AnaBeta!
    Well it's my training philosophy to always beat the log book and use periodization to meet strength goals. If things start to dry up after 6-8 weeks, i'll do a deload week and then change my exercises up the week following the deload. But yeah, with Anabeta at the helm should be much easier

  5. Sounds like a solid plan
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined
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  6. Quote Originally Posted by nattydisaster View Post
    Sounds like a solid plan
    Yeah should be!

    So far from anabeta I've noticed a slight increase in body temp and this morning I woke up super hungry.

    Last night I did 30 mins of HIIT and woke up and did another 30 mins of HIIT on an empty stomach

  7. Sounds like anabeta!

    See if you notice any type of increase in endurance on the HIIT days

    Empty stomach HIIT sounds like a great way to drop fat
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined

  8. Quote Originally Posted by nattydisaster View Post
    Sounds like anabeta!

    See if you notice any type of increase in endurance on the HIIT days

    Empty stomach HIIT sounds like a great way to drop fat
    Well considering I did back to back HIIT sessions (5:30pm, then 6:15 am) I'd say there is a definite improvement. I only do two AM cardio sessions a week. Once on friday and once on sunday. I was doing on monday but it was LISS so I phased that out and switched it to PWO HIIT. Monday's lifting is generally pretty easy for me (shoulders/traps) so I like having the added activity after my workout. No matter how hard I crush my shoulders/traps I always feel like I have some left in the tank so I crush the HIIT too.

    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.

  9. Quote Originally Posted by TheDarkHalf View Post
    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.
    I don't do it with my resistance training, but if you're going to do HIIT, then a "warm-up" should be essential, and a "cool-down" is always beneficial.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  10. Quote Originally Posted by Rosie Chee Scott View Post
    I don't do it with my resistance training, but if you're going to do HIIT, then a "warm-up" should be essential, and a "cool-down" is always beneficial.

    ~Rosie~
    well I guess I was more eluding to the fact that if i'm going to try to bench 315 on my first exercise, I don't put three 45's on each side and try to put that up. I get a few sets in me and then hit it (no pun intended ). Same approach with cardio.

    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

  11. Quote Originally Posted by TheDarkHalf View Post
    well I guess I was more eluding to the fact that if i'm going to try to bench 315 on my first exercise, I don't put three 45's on each side and try to put that up. I get a few sets in me and then hit it (no pun intended ). Same approach with cardio.

    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
    LOL I understand what you meant I don't think any of you would feel "small" if you trained with me - I don't lift as heavy as I used to these days Instead, I've been cutting my recovery times down to a minimum, since my body requires more "endurance" training to function best at the moment
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  12. Quote Originally Posted by Rosie Chee Scott View Post
    LOL I understand what you meant I don't think any of you would feel "small" if you trained with me - I don't lift as heavy as I used to these days Instead, I've been cutting my recovery times down to a minimum, since my body requires more "endurance" training to function best at the moment
    Haha. Got it! Whatever is clever and works best for you

    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

  13. Nice lifts man
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined

  14. Quote Originally Posted by nattydisaster View Post
    Nice lifts man
    Thanks! They are only gonna get better...

    Yesterday I lifted chest/tri and did some cardio on the starmill...just no time to get the numbers up. It's been a busy weekend for me to say the least. Will return to regular schedule of posting tomorrow!

  15. 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

  16. Soundin good. The other effects seem to trickle in around week 2. Feed that hunger with some good cals!

    What is your dosing like exactly?
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined

  17. Quote Originally Posted by nattydisaster View Post
    Soundin good. The other effects seem to trickle in around week 2. Feed that hunger with some good cals!

    What is your dosing like exactly?
    On lifting days I take it with meal 2, meal 3, pre workout meal, and post workout meal

    On off days I take it with meals 1, 2, 3, and 5

  18. 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

  19. Lots of INcreases going on there
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  20. I see a whole lot of bold!!!
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined

  21. Quote Originally Posted by Rosie Chee Scott View Post
    Lots of INcreases going on there
    Thanks Rosie!

    It's all about progression and beating the log book! I'm sure these numbers will start to stall at some point. That's usually when I incorporate a deload week or switch up my exercises and start over again.

  22. Quote Originally Posted by nattydisaster View Post
    I see a whole lot of bold!!!
    Yeah buddy....light weight baby!

  23. Quote Originally Posted by TheDarkHalf View Post
    Thanks Rosie!

    It's all about progression and beating the log book! I'm sure these numbers will start to stall at some point. That's usually when I incorporate a deload week or switch up my exercises and start over again.
    Progression, yes, albeit not necessarily beating the log book, since not every session is going to be the same every week, but I know what you mean. When you start to plateau or stall, either deload, yes, or change things up with either nutrition or training.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  24. 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.

  25. 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!
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