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    Anabeta-01 OHHH YEAHHH


    Just wanted to get this up....more to come tomorrow!!!!
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    So I just took my 1st pill of anabeta! Here's what my meals typically look like on a lifting day...(all macros listed in parentheses, try to take this all from label memorization....so it's probably not exact, but close)

    meal 1: Protein Shake w/coconut oil and mac nut oil (46g pro/2g carb/16g fat)

    meal 2: 1 can tuna, 1 tilapia loin, 1 cup oats w/cinnamon, asparagus (63g pro/50g carb/10g fat)

    meal 3: 2 chicken breasts, handful of raw almonds, $hitload of broccoli (50g pro/5g carb/12g fat)

    meal 4: (preworkout) usually a shake that consists of 40g whey pro and 40-60g carbs depending on muscle groups being work. Probably 2g fat or less in this shake.

    meal 5: (PWO) Thinking this might just be a cup of oats with some whey (53g pro/50g C/10g f)

    meal 6: egg white omlette with a bit of cheese and a piece of ahi tuna, mahi mahi, salmon burger, or whey shake (more or less depends on my mood, try to rotate it around but they are all very similar so the macros don't change a whole lot). (50g pro/0g carb/5g fat)

    Only thing that changes on a non lifting day would be my pre and post workout meals. Saturday is usually structured differently depending on life and how much I sleep in (sometimes I am a bouncer on friday nights so friday can be a 6am-2am day for me)

    I eat clean like this mon-sat

    Sunday is my cheat day. No rhyme or reason. Just eat what I want, when I want, and how I want. Then back to business as usual on monday.
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    Training Split:
    Mon - Shoulder/Traps
    Tue - Off
    Wed - Legs/Abs/forearms
    Thurs - off
    Fri - Back/Bi
    Sat - Chest/Tri

    Sets per exercise are looking like this: 20, 15, 12, 8, 6 (might start throwing in a set of 4 here in the next week or so).

    Cardio Schedule:
    Monday - 30 min HIIT PWO
    Tue - 1 hour LISS after work
    Wed - off
    Thurs - 1 hour LISS after work
    Friday - 30 min HIIT upon waking
    Sat - 30 min stairclimber PWO
    Sun - All out run...usually 4-5 miles with 10-15 mins of incline walking as cool down
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    In! Another back to back log going on. This stuff is looking great. Have fun with it!
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    Quote Originally Posted by Rahl View Post
    In! Another back to back log going on. This stuff is looking great. Have fun with it!
    Actually this is my 3rd consecutive log

    But I think i'm going to turn things up a notch in this log. I've taken a backwater approach to my last few logs just because I feel like it allows for a better review. It's easy to sift through things and find what you're looking for.

    So it'll be more of that...but with just more detail. Maybe i'll post up some workouts. Time to show AM how to KTS
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    Quote Originally Posted by nattydisaster View Post
    Count me in
    Well I would hope so not like you hooked me up with the bottle or anything
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    In to watch this, bud. Gotta earn your pumpkins this year!
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    Quote Originally Posted by MidwestBeast View Post
    In to watch this, bud. Gotta earn your pumpkins this year!
    Haha! True that!

    I'm gonna have the girl take some pics tonight or tomorrow and then again at the end of the bottle.

    These lower body shots are from a week ago. Sorry about quality. Took them on my iPhone and had to scale them down.
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    In to follow
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    Nice wheels man!
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    Have some fun bubba! Some solid effort put in on those legs too.
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    Quote Originally Posted by madaba View Post
    In to follow
    Glad to have you along, and welcome to AM!

    Quote Originally Posted by nattydisaster View Post
    Nice wheels man!
    Thank Natty! First time ever posting pics of myself online. I have a nice outer sweep...just want to thicken up my inner quads and i'll be happy.

    Quote Originally Posted by AZMIDLYF View Post
    Have some fun bubba! Some solid effort put in on those legs too.
    You know I will! And thanks for the good looks
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    Looking like a MEAN product. I'm in to follow!
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    Quote Originally Posted by kyoryoko View Post
    Looking like a MEAN product. I'm in to follow!
    Glad to have you on board
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    Day 2....not much to report except that I noticed I was very thirsty during my lift last night and was drinking extra water today. Crushed shoulders/traps and 30 mins of HIIT and did 60 mins of LISS this evening

    Still haven't gotten any upper body pics taken yet (won't see the gf until tomorrow)...but when I do I'll probably hold off on those till the end of the log
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    Last nights numbers, wasn't going to post them but decided to anyways, going to add a 6th set of 4 reps next week

    Shoulders/Traps:

    Lateral Raises - 25x20, 25x15, 30x12, 35x8, 40x6
    DB Shrug - 85x20, x15, 95x12, x8, 100x6
    DB Press - 45x20, x15, 55x12, 60x8, 65x6
    BB Shrug - 145x20, 185x15, 225x12, 275x8, x6
    Reverse Pec - 105x20, 120x15, x12, 135x8, x6
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    I am in for this one bro!!
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    Quote Originally Posted by raulob72 View Post
    I am in for this one bro!!
    More people subbing every day.....$hit looks like i'm gonna have to DO WORK
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    in!!!
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    Quote Originally Posted by Superpippo View Post
    in!!!
    Thanks for following!
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    Quote Originally Posted by TheDarkHalf View Post
    More people subbing every day.....$hit looks like i'm gonna have to DO WORK
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    Just crushed legs.....

    bolded sets are increases over last week
    italicized sets are decreases over last week

    Front Squats - 135x20, 140x14, 185x10, 190x8, 205x6

    Leg Press - 2pps x20, 2pps x15, 3pps x12, 4pps x8, 5pps x6 (light for me, gonna step this up a little next week. Rep cadence was slow though, had a nice pump)

    Seated Leg Curl - 80x20, 90x15, 100x12, 110x8, 110x6

    1 Leg Extensions - 75x20, x20, 90x12, x8, 105x6

    Lying Leg Curl - 80x20, 90x15, 100x12, 110x8, x6
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    very solid lifts here.
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    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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    From what I've read in the other logs, bumping things up should not be a problem with AnaBeta!
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    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
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    Sounds like a solid plan
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    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
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    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
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    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.
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    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.

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    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
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    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
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    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
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    Nice lifts man
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    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!
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    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
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