AnaBeta, RecoverPro, LeanGains - Oh My! (Sponsored)

[Milas]

Day 12-13: Off

I didn't track calories either, but I estimate I was 0-300 cal below maintenance both days. I was good, but not REALLY good at restricting calories, just too busy with life.

[Milas]

Day 14: 7/11 Chest/Tricep

1 Scoop Maximize V2
2 Scoops HumaPro
1 Cap AnaBeta

Flat BB Bench Press
135 x 12
185 x 10
225 x 8
245 x 3
255 x 1
225 x 7
225 x 6
225 x 6

Incline BB Bench Press
135 x 12
185 x 10
195 x 8
205 x 5
185 x 10
185 x 10

DB Flys
45 x 10
50 x 10
55 x 8
50 x 10
45 x 10

Weighted Dips
BW x 15
+25 x 15
+45 x 12
+70 x 10
+90 x 6
+70 x 8

Machine Chest Press 21's
42.5 x 21
42.5 x 21
45 x 20
47.5 x 18
50 x 17

Overhead Tricep Extension
50 x 12 (5 sets)

Reverse Grip Press Down
20 x 12 (5 sets)

Rope Press Down
50 x 15 (5 sets)


Chest was feeling GREAT and pumped during the workout. Weighted dips felt great, I could see chest veins popping out through my shirt, and a lot of the musculature too (looked like turkey breasts, LOL). Increased 1 rep on my 225lb bench press, and increased reps on subsequent 225lb lifts by 2-3 each. More work = more muscle!

Only down point was my right shoulder keeps bothering me. It was hurting on Bench Press, Incline Press, Machine Press and Flys. I tried warming it up with some dynamic stretches, but that didn't do much good. I can feel the pain at the top of my medial/anterior delt, right where it connects to the arm. I'm not sure what it is, but I can tell it's going to impair my weight and/or ROM if it hasn't already. This has been a nagging injury I've been able to ignore for about a month, but it's not getting better.

[MrKleen73]

Milas it sounds like it is time to take a break on the pressing movements that involve the shoulder. If it hurts with every move that is not a good thing by any means. You should at a minimum rest it and maybe even seek some treatment if ice and rest doesn't help considerably after a weeks time. Try posing/flexing and holding for your chest, shoulders and back and just work hard on your arms and legs for a while to give that shoulder a rest. Will keep all your lines and detail in the chest, shoulders and back while you let it heal and concentrate on a body part you already consider in need of attention. You can do a lot for arms with heavy isolation work.

I am having to do this same thing right now because both my shoulders got inflamed. They are getting better and I will start with them again in about 2 more weeks but for now concentrating on legs and arms. It isn't ideal but I am getting a pump in my arms like no other from the increased volume I have put them through since I have more time to spend on them while my wife does her whole upper body. I think I will actually get a little extra growth where it is needed by this being forced on me. I hope so anyway.

Even if you don't give that shoulder a break at least be very careful with it.

[Milas]

Thanks, I do think I need a break, or at least some RICE for it. I don't know if I could do 2 quad days though. It sucks cause I really like chest day...

Decisions, decisions... whether to use my head or my testosterone to decide?

[RickRock13]

Great workout Milas. But take care of that shoulder bro

[Onlychevy6]

Just rest it up. You are a strong person and will recover fast. Better take care of it now rather than to tear something.

[Milas]

Day 15: 7/12 Quads

1.5 Scoops Maximize V2
2 Scoops HumaPro
1 Cap AnaBeta

Squats
135 x 12
225 x 10
315 x 10
365 x 5
405 x 1.5 (partial first squat to get comfortable, full rep to parallel on 2nd rep)
335 x 8
355 x 5

Leg Press / Calve Press
450 x 12
540 x 10
630 x 10
720 x 8
810 x 5

Left Leg Press / Calve Press:
180 x 8
230 x 8
230 x 8

Well, it took longer than I would've liked with copious rest time, but I tied my all time PR on squats when I was on a Dieselbolan V2.0 cycle (well, I did an extra 0.5 reps today, LOL!). I generally don't go heavy on squats, but since starting AnaBeta and focusing more on building lower body, leg strength has been increasing dramatically!

Last week I squatted 385, and it felt heavy at 1 rep. Today I upped it 20lbs and got an extra half rep. Not only that, but I was able to do higher weights at higher than usual reps (335 x 8, 355 x 5, and 365 x 5). Legs were looking large at the end of this, and an incredible pump.

Not only were the squats GREAT, but the leg press didn't disappoint either. I got up to 18 plates on a sled, and got a full ROM knees to chest, but only for 5 reps. The 18 plates was rough after everything else, I was seeing some stars on a couple reps, LOL!

I wanted to do some iso-lateral leg extensions, but ran out of time. I still feel like I got a good, heavy workout in. I think next week I'm going to beat my PR... Yeah, I'm liking AnaBeta!!!

[Milas]

Great workout Milas. But take care of that shoulder bro

Just rest it up. You are a strong person and will recover fast. Better take care of it now rather than to tear something.

Thanks, good sound advice. My only problem is I need to bring my chest up!!! Damnit! I'm going to have to experiment and find something I can do for chest (like weighted dips) and do LOTS of those!!! LOL!

[MrKleen73]

Weighted dips are much better for your shoulders as long as you don't go too deep or have your hands too wide.

[ScottyDoc]

Weighted dips are much better for your shoulders as long as you don't go too deep or have your hands too wide.

I agree with this if your shoulder is already stable and healthy, but like with mine... Oh.. No, dips are a huge no-no, I can't even do my own body weight anymore because of the pain in my shoulder and that used to be one of my strongest exercises, then again, it all really depends on where in the shoulder your injury is!

[MrKleen73]

Precisely, the shoulders are so dang intricate. With the amzing ROM it has an injury can be on any side of it and effect completely different movements.

[Milas]

Yeah, mine hurts primarily on pressing movements. I can feel the pain anytime of day pressing on the top of my anterior/medial delt, where it connects to my arm. For some reason the only chest exercise that didn't hurt my shoulder yesterday was dips. Guess I'll be getting REAL familiar with them...

I'm gonna try some pull-overs and decline presses too. I'll have to get creative on some other chest exercises as well...

[MrKleen73]

Honestly my chest grew quite a bit from dips, just lean forward a little more to put more stress on the pecs instead of triceps and you will get great results.

[ScottyDoc]

Hey everyone, come check out and follow along with my now famous Hallow-Lean Log, I do one every year... 2011 ScottyDoc's famous FINAFLEX sponsored Hallow-Lean / 16wk SHREDDDD!!!

[bdcc]

Hard to say from your description of the location of the pain. Is it on the coracoid process? Perhaps look at the bicipital tendon rather than just the common suspected shoulder muscles (rotation cuff, deltoids and pecs).

Keep up the good work.

[MrKleen73]

True, I remember Edwitt having a problem thinking it was his shoulder and it was that tendon was sprained or something from a really heavy lift.

[Milas]

Day 16: 7/13 Back

1 Scoops Maximize V2
1 Cap AnaBeta

Deadlifts
135 x 12
225 x 10
315 x 10
405 x 8
455 x 3
475 x 1
405 x 6

Neutral Grip Pull Down
120 x 10
140 x 10
160 x 10
180 x 10
200 x 8

CG Cable Row
140 x 10
180 x 10
220 x 10
240 x 8
260 x 7

Straight Arm Pull Down
55 x 10
55 x 10
70 x 10

Rope Hammer Curl
50 x 12 (5 sets)

One Arm Cable Curl
15 x 12 (5 sets)

Cable Curl 21's
25 x 21
30 x 21
35 x 21


Long day of work, crappy food, and it looks like I won't be able to work out tomorrow while on travel. I so dislike travel to garden spots...

[MrKleen73]

A lil rest wont kill you.

[bdcc]

True, I remember Edwitt having a problem thinking it was his shoulder and it was that tendon was sprained or something from a really heavy lift.

Yes, it is quite common for the tendon to dislocate out of the bicipital groove and present itself as shoulder pain. It can make pressing and overhead movements extremely painful. I have done it before on a long TUT extended tri-set on triceps and the explosive exercise to finish (CGBP with EZ bar). The next day I struggled to lift my arm past 90 degrees of flexion lol.

[DAdams91982]

Yes, it is quite common for the tendon to dislocate out of the bicipital groove and present itself as shoulder pain. It can make pressing and overhead movements extremely painful. I have done it before on a long TUT extended tri-set on triceps and the explosive exercise to finish (CGBP with EZ bar). The next day I struggled to lift my arm past 90 degrees of flexion lol.

Ol Dr. FeelGood is in the house!