Collision Course:XFA/AnaBeta/TTA/DAA & more
- 06-06-2011, 06:22 PM
Collision Course:XFA/AnaBeta/TTA/DAA & more
Ok, so I’ve had successful solo runs of both XFA & AnaBeta....next logical step: stack em!
X-Factor Advanced (XFA) : Will be dosing 5-6 caps (all) PreWO on weights day w/3-4 caps pre on cardio days, none on off days. I have 3 bottles, will run ~65-70 days.
Anabeta: (1 day left of the beta bottle, when more is available will run) 4 caps/day. (1, preWO, 3 w/meals)
SNS TTA: 1-3 caps preWO (to access tolerance will begin with 1 cap for a few days before bumping to 2 caps, etc)
SNS DAA: 3 grams preWO (started 6-10)
Glycergrow: 3 scoops preWO
PreWO: finishing up open tubs of Mesomorph & Cryoshock....before opening/using the NEW White flood (v2).
BC+EAA ~30g taken pre thru IntaWO;
Sns Bulk Luecine- 10g’s intra
Whey protein & blends.
Diet: Will be eating surplus of (90-95% clean) calories....experience with both XFA & Anabeta was that I could be eating modestly above maintenance and not gain fat.
Workouts: Varied from workout to workout. I like to use supersets, dropsets, stacked sets a lot. Primary focus being on hypertrophy and time under tension, distant second being strength.
Goals: trying to add overall LBM with focus on upper chest/shoulders/traps/quads....and uncovering some Abs....impossible? We shall see.
Starting weight: 178lbs
Let’s get to it!!
- 06-06-2011, 06:25 PM
Mon 6-6 Ch/bi
**Inc BB x 6-10
**Inc DB x 5-10
**Hammer Curls x 10
**Flat BB x 6-10
**Inc DB x 5-10
**BB curls x 10-15
**Multi position Cable Fly – L/M/H x 10/10/10
**Cable bi curl (arms behind torso) x 10-15
**Preacher curl- dropset
**Ft asst. chest dips/pullups- partial range
Notes: Pump much? Ahhh, yes. Really focusing on feeling target muscle working and some static holds and really good/deep stretches...really break the muscle down. Workout = greatness. Usually I do rows in between sets of benches...but did curls instead since I usually do biceps at the end of the workout and don't get a much attention as they should. good stuff!
- 06-07-2011, 04:47 PM
Tues 6-7-11 Legs
**Standing calf 3 x pyramid up/down/up 20/15/10 (each set)
**Leg ext 4 x 10
**BB Lunge x 5 (ea leg)
**BB Squat x10
**Hack Squat x 10-12
**BW lunge x 5 (each leg)
**Leg Press x 10-15
**BW lunge x 5 (ea)
**BW squat x 5
3 x 8/5
3 x 10/10/10 (full range/partial/full)
Notes: decent workout...could have been better, but in the midst of using the squat rack, had a dude come stand in front of me mid squatting, I finished, then he asked how many more I had. I managed to ‘get over’ that and tune back into what I was doing (although too many dudes in my general vicinity in general), but frustrating none the less. Really worked legs (expecting to be feeling it in the morning!)...have been slowly building weight back up on these & perfecting technique, had stopped doing them a few years ago after deciding I wasn’t built for them (I have mild scoliosis) & always had a pain in my shoulders & midback when doing them until I realized last fall that I had weak rhomboids and rotators which were the problem.
Think I have prolly 3 caps of AnaBeta left for tomorrow....come on release...you can do it!
06-08-2011, 03:20 PM
Wed 6-8-11 Sh/Traps
**L-lateral raise x 10
**BBUp R row x 10
**BB Sh press x 8-10
**Freemotion Sh press- pyramid up then r/p dropset down
3 x 10/8/5
**Farmers walk w/shrugs
4 sets w/3 weight decrease per set
*Lawnmower (high)/L Lateral raise
**R delt fly
2 x 10/10 (r/p)
**various other sets of lateral raises and overhead presses thru-out the workout.
Notes: Overall, ok. But got too caught up in lateral raises & upright rows & not enough attention to military press, esp standing military.
Upped TTA to 2 caps (= 1gram) PreWO.
Also dosed last cap of AnaBeta w/post workout this morning.
06-10-2011, 12:49 PM
Fri 6-10 Back/Tri
1 x 20/15/12 (prym up)
1 x 12/12/8 (dropset)
1x 12/12/8 (pyrm up)
3 x 10-15 (w/dropsets)
4x 8 (wide grip) + 8-10 (par grip
**HS Iso Pulldown
2x 10/10/10 (dropsets)
**CGBP x 6-10
**DB Sq press x 5-8
-mod DB row b/t sets
**OH Tri ext
**Lying tri ext
**HS Par grip Row
4 sets of 10 (FST-7 style)
...attempts of Tri pressdowns...some shrugs...some dips...
Notes: First half was going great, then lost a bit of focus and tried to do too much...wasn’t able to mentally connect with triceps contraction for the life of me. Had a great pump coming along...then midway, lost it...shirt was dripping wet and sticking to me, which is always an added distraction...yesterday took the day off, did some light stretching...tomorrow PlyoX/Abs...prolly some added upper traps/side delt work...
EDIT: DAA delivered shortly after posting this up...and 3 grams down the hatch...BOO YA!
06-13-2011, 02:33 PM
4 x 10/10/10 (pyramiding up) (down) (up) (down)
**Flat BB x 6-9
**Flat DB x 5-8
**Hammer curls x 8-10
3 x 15-20
**HS Iso lat Bi pulldwn
**Nautilus Preacher curl
3 x 21’s
Various other exercises, sh press, lat raise, stretches, etc....
Notes: ah, just day 4 of DAA and already noticing a slight uptick in aggression & focus. Pumped and swollen. Got the job done and got out of there, plus was more crowded than usual. Sat worked AB RipperX/KenpoX & some shoulder work. Tomorrow, Legs.
Diet: slight indulgences a couple of times but nothing major.
06-13-2011, 10:09 PM
06-14-2011, 02:18 PM
06-14-2011, 02:26 PM
06-14-2011, 03:05 PM
6-14 Wed- Legs
3 x 10/10/10 (staked set pyramid up) (down) (up)
**BB Lunge x 5 (EA leg)
**BB Squat x 10
**Seated Leg curl
3 x 5/5/10 (R. leg/L leg/both)
8 x 8
1 x 12/12/12 (full/partial/full)
Notes: summer is definitely here, more people overall and more using the stations I was wanting to do, which considering there’s only 1 leg press, 1 squat rack, 1 half rack, makes it tedious to knock out all the sets I want to do without feeling like there is someone standing behind/beside me waiting for me to finish...and very frustrating when someone doesn’t re rack their plates...aggression flared up, wanted to head butt someone....SERENITY NOW!! SERENITY NOW!! Other than that was an alright lil workout.
06-14-2011, 06:16 PM
06-16-2011, 03:35 PM
06-16-2011, 03:39 PM
Trouble sleeping last night, mind wouldn't let me...think I got about 3 hrs sleep (so if I post some totally wacky (or moreso than usual) posts today, keep that in mind), was intending to do some form of cardio/Ab work today, but I = Fail.
Yesterday (totally forgot to update) ran Shoulders/Traps, HUGE pump, one of my better sh/trap workouts in a long time.
Tomorrow, Back/Tri's...might play with the rep/set scheme and do a Gironda 8x8 (for those following in the ex science section)...
06-16-2011, 04:54 PM
I have never run ArA,really never had the interest either. Giving it some thought w the tta I have...thinking about not really cutting but going on a super lean bulk and just gaining a few more solid lbs this summer and perhaps just a bit of added vascularity.
will be keeping a close eye on this log for sure!
06-16-2011, 09:47 PM
06-17-2011, 02:17 PM
Fri 6-17 Calves/Back/Tri
**Standing calf raise 8x8
**HS Iso Row (par grip) 8x8
**Hoist Tri Dip 8x8
**Stiff arm cable pulldown 4x8
**LF row 4x8
-weight selected is one that I fail to lift ~ rep 15-16, then doing 8 sets of 8 reps with that weight.
-tempo for reps (~3sec neg/1-2 sec positive)
-20-30 secs rest b/t sets
Notes: So after reading up on Vince Gironda’s 8x8 method & GVT...thought I’d try the 8x8 out on today’s workout, glad I did. I like the limited rest between the sets...and slightly more variety with exercise selection it can have over GVT...it’s set up to be run in straight set format...I may try supersetting, b/c I do like that training effect & for variety...Also, for the time being keeping the split of Ch/Bi, Legs, Sh/traps; Back/Tri....allows for more alternate routines to be rotated in & also get the direct/indirect hit on all upper body muscles...that aside had an obnoxious pump & nice/positive aggression...
06-17-2011, 02:24 PM
06-17-2011, 02:51 PM
Oh, also...so the other night, decided to make a smoothie...starwberry/blueberry with a scoop of french vanilla (Big Blend)...usually I use yogurt and ice as the base right? low on yogurt, went with some cottage cheese instead...wasn't quite sure how it would be going into it but figured I've eaten much worse tasting things (and I like fruit and cottage mixed)....have to say, cottage cheese will now be my peference over yogurt...made it thicker & I think better tasting, didn't have to add in any sweetener of any kind....blended smooth, was great...just great!
06-17-2011, 03:50 PM
06-17-2011, 04:46 PM
...if you try the cottage cheese/smoothie...lemme know if I'm on to something or just nutz...and welcome to das log, swolen!
06-20-2011, 03:48 PM
Gironda’s 8x8 training
**Inc Smith 8x8
**HS Bi pulldwn 8x8
**Flat DB 8x8
**Inc Hammer Curl 8x8
**Cable Fly 8x8
**HS Preacher 8x8
-choosing a weight that is 15-16rep max, then doing 8 reps for 8 sets
-moderate rep speed (3/0/2)
-20-45 secs rest b/t sets
Notes: Start of week 3 for XFA/TTA, Holy solid pump Batman!! First run at using this workout method for ch/bi’s too...blew up nicely, aggression up...definitely going to keep on with this workout.
Meant to have hopped on the scale this morning after waking, but forgot. Enjoyed some extra food intake (fathers day & youngest 3rd b-day celebrations) Friday night...Saturday night...and oh yes on Sun night....feeling fuller/denser....
06-20-2011, 05:02 PM
06-22-2011, 02:25 PM
Tues 6-21 Legs
**Standing Calf 8x8
**Leg Ext 4x10
**Leg Press 8x8
**lunges/BB squats/FreeMotion squat...some sets
**Leg ext 5x8
**Adductor 1x 21’s
Wed 6-22 Sh/Traps
**L-Lateral Raise 8x10
**BB UpRight Row 8x8
**Behind head Military press 8x8
**Farmerwalk/shrug 8x 20-30secs
**Machine military press 8x8
**R delt fly mach 8x8
-30-40 sec rest b/t sets
-using 15 RM, but doing 8x8 with that weight.
Notes: Yesterday, a lot of people doing lower body as well, didn’t go as well as I wanted it to, but was ok....today wanted to punish side delts & traps (because they just won’t grow), think this ‘may’ have accomplished that...see how sore I am tomorrow. But blew up really nicely with this workout & had incredible focus & aggression.
Morning weight as of yesterday: 179 lbs
06-22-2011, 02:25 PM
06-23-2011, 05:53 PM
probably one of the most overlooked combos,tta+daa
Im amazed at how quickly I saw some results,I was eating whatever I could get my hands on and sti ll was looking halfway decent lol.
looking foward to inevitable results! =)
06-24-2011, 12:32 PM
Fri 6-24 Back/Tri
Gironda’s 8x8 method
**HS Iso Seated Row 8x8
**DB ½ dead/rows 4x8
**Nautilus 1- row 8x8
**Hoist Tri dip 4x8
**Nautilus Tri Ext 4x8
-using weight for 15RM then doing 8x8.
-20-30 sec rest b/t sets
Notes: Thurs did kenpoX+/core work...Today’s workout was good for the most part...should have gone with the Hoist pulldown, instead of regular...just to have switched it up, plus the hoist has a built in feature to keep form more on point. Regardless, made some progression on the rows & close grip bp’s. Didn’t experience much soreness in the delts from Wed’s workout either..odd...but, ok...oh and slight soreness lingering in biceps all week from doing the Inc hammer curls on Monday....insane!
Tomorrow, PlyoX/core....and will have some AnaBeta, LCLT & ReduceXT to add into this mix by monday...
06-24-2011, 12:34 PM
06-27-2011, 05:46 PM
Mon 6-27 Chest/Bi
**Inc BB 8x8
**Flat DB 8x8
**HS Bi pull dwn 8x8
**Cable fly 8x8
**Inc Hammer curl 8x8
**Dec Alt DB press 2x15
Notes: fighting off either a head cold or allergies over the weekend & had a very rough night sleeping (nose/throat stopped up) so frame of mind not the best this morning, ESP with everyone and their mom doing chest at the gym today it seemed, But pushed thru.
Oh, and AnaBeta now BACK in the mix as of this afternoon along with some LCLT (will dose 2g preWO) & as of 6-24 ReduceXT (2 caps/day)....Whoot!! No doubt, dis is 1 helluva stack!
06-30-2011, 12:13 PM
Thurs 6-30 Back/Tri
Gironda 8x8 training
**Hoist Pulldwn 8x8
**HS Iso seated Row 8x8
**Nautilus Wide Row 8x8
**LF Tri ext 4x10
**Hoist Tri Dip 8x8
-using 15RM weight --> 8x8
-20-30 sec rest b/t sets
Notes: Always hard to post up updates for Tues/leg workouts, they are almost always disappointing to some extent...although I did work in some decent front/back squats and am still feeling that in my quads. Yesterday off from the weights (mostly) and hit side delts some and KenpoX + at home along with some core/Ab work.
Since adding in AnaBeta the other day, have noticed thirst & water intake go UP! And some added pump/endurance in workouts & today’s pump was sik! Noticing some blemishes along hair line, attribute that to the DAA. And I actually picked up some Erase & AT2 yesterday that I thought I would go ahead and toss in....yes, I’m a wee bit stack happy right now....so here’s a recap:
XFA (5 caps PreWO (weights), 4 caps PreWO (cardio), none on off days)
TTA (2-3 caps preWO, none on off days as of now, might add in 1-2 cap in the afternoon)
LCLT (1.5-2g preWO, none on off days)
DAA (3g daily)
AnaBeta (4 caps/daily...might experiment with adding 1 extra cap at night on WO days only)
ReduceXT (2 caps daily –if any joint pain surfaces will reduce or drop)
Erase (2 caps daily)
AT2 (1-2 caps daily)
Good times here folks!
07-03-2011, 07:41 AM
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