Doc strips to 10% with Anabeta, erase and Alpha t2 (sponsored log)

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  1. Day 10
    I'm looking visible leaner again today and my top two abs are beginning to pop out.

    Today was just cardio day: i trew two quick leg exersises in for good measure.

    I did 30 mins cardio on the stationary bike first thing this morning with 15 mins HIIT. That was all i could muster on an empty stomach. I followed this with 4 sets of hamstring curls.

    I then ate very clean for the rest of the day eating lots of protien, low carbs and moderate fat.
    I got my carbs from 2x 1/2 cup of rice (spread over two meals) and vegetables.
    I got my protien from chicken, 2 eggs, beef and cottage cheese.

    I then finished the day with 20 mins jogging on the treadmill (8 incline and 8kmp/h), 10 mins on the stationary bike and 4 sets of leg extensions.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html


  2. Great looking stack here. That back is still giving you issues huh? You may want to start looking at doing some core stabilization exercises on off days or start your workouts with some planks and such to get your core firing. If your core is weak it's going to take a lot out of all of your lifts. The stronger it is the better every lift will be.
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  3. Quote Originally Posted by Rahl View Post
    Great looking stack here. That back is still giving you issues huh? You may want to start looking at doing some core stabilization exercises on off days or start your workouts with some planks and such to get your core firing. If your core is weak it's going to take a lot out of all of your lifts. The stronger it is the better every lift will be.
    Thanks for the tips Rahl. I've been trying to some degree to strengthen my core by doing do 3-5 sets of situps (on a gym ball) and leg raises at the end of each weight session often i also throw in hyper extensions for my lower back. Would doing a plank use deeper muscles? It wouldn't be that hard to start and Finnish each session with it.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  4. Day 11: Double Split.
    I didn’t feel very well today and had a very shoddy work out because of it-my lifts and endurance were down. So i decided to do it in 2 sessions, doing chest/shoulders/cardio in the first session and triceps in the second.

    Chest/Shoulders > Dumbbell side lateral raise
    Elevated Explosive pushups
    10 + 15 non explosive > 8kgx10
    8+15 non explosive > 10kgx10
    6+ 15 non explosive>10kgx8
    20 non explosive >8kgx8

    Bench press
    60kgx10|80kgx10|80kgx5|70kgx9| 60kgx10

    Cable flys
    12.5kgx10|15kgx9| 15kgx6|12.5kgx9>10kgx5>7kgx5

    Hammer strength shoulder press >db font lateral raises
    40kgx10>8kgx10 | 60kgx6>8kgx10 | 60kgx4>8kgx8 |40kgx6>8kgx6

    Side lateral raise machine
    35kgx10 | 35kgx8 | 30kgx10>20kgx10>14kgx5

    20 mins on treadmill
    Speed 6 incline 3

    Workout 2: Triceps
    Dips: 10 reps five sets

    Lying Triceps extensions: i finished the last two sets by repping out close grip bench press of the same weight followed by db kickbacks.
    25kgx10 | 35kgx8 | 35kgx5 | 25kgx8

    Bench dips
    x25 | x25 | x20 | 20kgx15>x12

    Cable Pushdowns
    Rope: 15kgx8, 15kgx8
    Bar: 28kgx10>20kgx5 | 28kgx10>20kgx5 | 24kgx10>18kgx5
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  5. Quote Originally Posted by Docmattic View Post
    Thanks for the tips Rahl. I've been trying to some degree to strengthen my core by doing do 3-5 sets of situps (on a gym ball) and leg raises at the end of each weight session often i also throw in hyper extensions for my lower back. Would doing a plank use deeper muscles? It wouldn't be that hard to start and Finnish each session with it.
    Sit ups are really ****ty core work to be honest. They work the abs in isolation and don't really effect your overall core strength. A plank is a much better overall core stabilization exercise. They're used in rehabilitation programs commonly. Also, wall slides are another good one. Stand with your back against a wall and slowly lower yourself to a seated position. Hold the "seated" position for 30 secs and slowly rise back up. Do sets of 5-10. I like to do normal planks in conjunction with side planks. 1 to the left, 1 in the center, 1 to the right and so on. 60 sec holds. Give it a shot and let me know what you think. After you've gotten more comfortable with them and your strength is coming up you can add in a stability ball for added challenge and strength building. Good luck!
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  6. Weekly Weigh-in:

    Weight: 84kg
    Body fat: 14.7% (up 0.1%)
    Muscle: 48.1%
    Water: 61.8%

    This week it actually looks like i put on 500g (1.1 pounds) of LBM. This was Completely accidental as i was trying to loose body fat. It seems body fat reading went up by .1%, which is very minimal, so im quite happy with that gain wise. I just wish id lost the body fat as well. However i dont look at this as a bad thing-its like free lbm

    I think my diet was responsible for this (lack of fat loss) I was trying to be smart and be fancier with carb cycling. I think i'll make it simpler this week and try straight cut and add in 3x morning sprint sessions. However, I'll remember this week for my next bulk. I'll take a pound a week with nearly no fat gain any day of the week.

    It seems im starting to handle 2 alpha t2 at once (i tried it Friday afternoon) so I've tried two again this morning. If all goes well i'll up my dose.

    I'm absolutely itching to workout today! i have had a few days off lifting due to other commitments. Ive been dong cardio each day though. Nearly every body part is itching to workout so i might make today a full body workout.

    I also tried doing bridges Rahl. Im hopeless at these, which really shows how bad my core is.
    I will being doing them before and after every workout with a focused core day once per week.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  7. Day 15:Full body

    Due to other commitments it had been 4 days since i had lifted so i was itching to lift. I decided to change to a full body routine. I did leave shoulders out though so i could target them separatly. I had good lifts yesterday and put up a few PR's. After having 2 at2 in the morning i was sweating like an absolute furnace.

    T bar rows
    60kgx12
    80kgx10
    60kgx12
    60kgx10>40x8

    Hammer strength squat:
    80kgx10
    120kgx10
    120kgx8
    160kgx5>80kgx5 (Pr)

    Hammer streangth bench press
    80kgx10
    100kgx10
    120kgx4 (pr) I did this x 1 at the peak of my bulk.
    100kgx8>80kgx5>60kgx5>40kgx3

    superset with one arm rb rows: honestly i needed to do more weight on this but i was concentrating on bench press.
    28kgx15 x15 x15 x12

    Wide grip chins
    x10x10x8x8
    No break
    Wide grip lat pulldown
    60kgx10, 60kgx8>45kgx8

    Dips>tricep pushdowns
    x14>35kgx8
    x12>35kgx3>30kgx4
    x10>30kgx8
    x10>30kgx8>25kgx4

    Pec flys
    15kgx10
    15kx5>12kgx3
    12kgx9
    12kgx8>10kgx8>7.5kgx5


    ez bar curls>alternating db curls
    35kgx8>10kgx5
    35kgx5>10kgx5
    30kgx9>10kgx5
    25kgx12>10kgx5

    20 mins treadmill on 6 incline and 7 speed.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  8. Quote Originally Posted by Docmattic
    Day 15:Full body

    Due to other commitments it had been 4 days since i had lifted so i was itching to lift. I decided to change to a full body routine. I did leave shoulders out though so i could target them separatly. I had good lifts yesterday and put up a few PR's. After having 2 at2 in the morning i was sweating like an absolute furnace.

    T bar rows
    60kgx12
    80kgx10
    60kgx12
    60kgx10>40x8

    Hammer strength squat:
    80kgx10
    120kgx10
    120kgx8
    160kgx5>80kgx5 (Pr)

    Hammer streangth bench press
    80kgx10
    100kgx10
    120kgx4 (pr) I did this x 1 at the peak of my bulk.
    100kgx8>80kgx5>60kgx5>40kgx3

    superset with one arm rb rows: honestly i needed to do more weight on this but i was concentrating on bench press.
    28kgx15 x15 x15 x12

    Wide grip chins
    x10x10x8x8
    No break
    Wide grip lat pulldown
    60kgx10, 60kgx8>45kgx8

    Dips>tricep pushdowns
    x14>35kgx8
    x12>35kgx3>30kgx4
    x10>30kgx8
    x10>30kgx8>25kgx4

    Pec flys
    15kgx10
    15kx5>12kgx3
    12kgx9
    12kgx8>10kgx8>7.5kgx5

    ez bar curls>alternating db curls
    35kgx8>10kgx5
    35kgx5>10kgx5
    30kgx9>10kgx5
    25kgx12>10kgx5

    20 mins treadmill on 6 incline and 7 speed.
    Nice workout bro. Keep after the planks
    Man. Do them every night before bed for a while.

  9. Thanks Rahl, Im going to do 3 1 minute planks before i watch the breaking bad finale.

    Day 16: Shoulders

    Today i hit up my shoulders as i believe i need to pay some extra attention to them. Im going to try do these twice a week.

    I'm really starting to feel anabeta kick in this week. I feel much stronger in the gym and again nearly hit some pbs i was hitting in the peak of my bulk.

    I also purchased the new xtend to throw in as intra workout which i found helped dramatically-espessially with my cardio at the end.

    Normally im only up to walking on the incline on the treadmill after a workout-but today i ran for 20 mins.

    My diet today was fairly lean with the majority of carbs consumed before 4pm.

    Workout:
    Seated db shoulder press
    22kgx10
    24kgx8
    26kgx5
    26kgx4
    24kgx6>20kgx8>16kgx6 (these were done Arnold style)

    seated smith machine shoulder press
    50kgx10
    60kgx8
    60kgx6
    55kgx8
    50kgx6

    Upright rows
    30kgx10
    40kgx8
    40kgx6
    35kgx8
    30kgx8

    Hammer streangth shoulder press
    40kgx10
    60kgx8
    70kgx6
    60kgx8
    40kgx7

    Side Lateral raise >calf raises (i figured why not)
    10kgx10>35kgx15 4 sets

    Side lateral raise machine
    I really cant remember the weight> i did drop sets each time

    Machine rear flys
    65kgx10 x10 x8 x8

    20 mins on tread mil at 8 incline and 9km/h jog
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  10. Day 17: BEAST MODE!

    My workout tonight was off the chain! I hit a PR in every single exercise (bar chest and tris-i trained shoulders yesterday) I felt completely unstoppable, some of these PR's were actually big leaps as well. Additionaly i was VASCULAR with veins comming out of my shoulders neck, traps and arms.

    Diet: i ate clean all day. finnishing off post workout with a steak the size of my ass. I deserved it.

    Workout:
    Hammer streangth bench press.
    80kgx10
    100kgx8
    110kgx5
    110kgx5
    100kgx7

    Deadlifts:
    50kgx10
    80kgx10
    100kgx10
    120kgx10 (PR)
    130kgx8 (PR)
    140kgkgx (PR) up close to 30kg!

    Bent over Barbell rows
    80kgx10 (PB) (up 6 reps)
    80KGx8
    70kgx10
    70kgx8
    60kgx12 (speed reps)
    60kgx10 (speed reps)

    Chinups
    10 4 sets

    Hack squats
    40kgx12
    80kgx10
    100kgx10 (PR)
    100kgx8 (PR)
    110kgx5 (PR) (its been a while since ive done these so i cant measure how far ive come)

    lying tricep extensions>bench dips
    25kgx10>x25
    35kgx8>x25
    35kgx7>x25
    35kgx6>(dropset)25x7>x25

    Incline Db curls
    16kgx12 (PR)
    18kgx8 (PR)
    18kgx6 (PR)
    16kgx8
    16kgx6>12kgx8>8kgx20

    20 cardio running on treadmill. 6 inline 9 speed. Heart rate was at about 90%
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  11. I'll be having a recovery day today. I pulled up pretty sore after last nights workout. I may do some core work and cardio later, but it will be very basic if i do anything today.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  12. Today was a rest day but i decided to do 9x60m sprints. I was supposed to do 10, but felt like i would sustain an injury if i ran another time. My first 5 felt pretty quick but i slowed down a bit after this as my quads were hurting. I ate fairly lean today aside from my cheat meal at lunch. I didnt feel great about it, thats why i did the sprints. It did taste good though so i figure it was worth it.

    Im doing very low carbs tomorrow. Hopefully i'll make a dent in my BF% this week. Otherwise i will have to assume i need to only do vegetables for carbs every day.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  13. Day 20: Upper body.

    With basketball training yesterday, spritns the day before and doing lets the workout befor emy legs were still tender i did not do them. I had a very low carb day only eating carbs pre and post workout and post workout was only 30g of maltodextrine

    Strength was still up but i felt pretty flat!

    Workout:
    Bench press:
    100kgx8
    120kgx4
    120kgx4
    100kgx5
    80kgx8

    Incline db press
    20kgx14
    20kgx17
    22kgx12
    22kgx14>18kgx8>14kgx6

    Bent over barbell rows (underhand)
    60kgx10
    60kgx10
    70kgx8
    70kgx8
    60kgx8

    Seated cable rows
    overhand grip
    50kgx15
    60kgx14
    60kgx12
    55kgx14

    Hammer streangth Shoulderpress:
    40kgx15
    70kgx8
    70kgx6
    70kgx3
    50kgx10
    50kgx8>40kgx5

    Seated machine curls>chinups
    4th plate>12 chins
    4th plate>3rd plate>10 chins
    4thplate>3rd plate>8 chins.

    French press
    30kgx8
    30kgx8
    25kgx8
    25kgx8

    Pushdowns: i started at 40kg and repped out every plate all the way down.

    10 mins bike: i couldnt do any more than this.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  14. Week 3 Weekly weigh in.

    Weight 84
    Fat %: 14.7 (no change)

    I seet a number of PR's this week and my strength is increasing nicly. I hope it continues to rise. Vascularity is way up, I think this gave me a false impression that i was loosing weight. I was a little surprised i had no change in body fat, ive been working my ass off and ate extremely clean the whole week. Even my girlfriend is surprised its not going anywhere. Maybee im just eating a little bit to much portion wise. I'll try reducing portion size this week.

    I ate nearly no carbs on wednesday thursday Friday. I was absolutely exhausted yesterday and ate carbs every meal to in an attempt to feel better. It helped a little but not much. Today i will go medium carb, two days off with low carb and a carb up again wednesday.

    Another thing i might try, and i wouldnt mind some feedback on this thought, is a little less emphasis on the weights-so one exersise 3 sets on each body part and then have more of an emphasis on cardio. Maybee that is the change i need.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  15. Day 22:
    Upper body

    I tried to have a more laid back workout today as ive been feeling a little run down over the past few days. Although My scales say i am not dropping body fat i thought i was looking leaner. My traps were popping, the heads on my shoulders were all seperated and i had veins comming out of my chest. This was while pumped, im looking forward to seeing that when im normal.

    Workout:
    Hammer streangth lat pulldown
    120 kgx10 (PR)
    160kgx5 (PR) A dude came over and offered a spot on this set. He said with 4 plates either side i deserved a spot. lol after the fifth rep i lost concerntration for a second and i came out from under the lap bar and shot up towards the roof.
    140x7>120x5>100x5>80x5

    One arm db row: i cant remember exactly for each arm but there abouts.
    34kgx8
    34kgx10>26kgx8
    34kgx10>26kgx8
    34kgx12>26kgx8>20x5

    And my wrists hurt from typing so i'll just type the rest of my exersises

    T cups
    upright cable row (with rope)
    cable flys
    tricep extensions
    db bicep curls
    situps and planks
    I then went to the gf's house and took the dog for a run.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  16. Day 25: Chest, Lats, Triceps, Abs

    I feel like im comming down with alight head cold so ive been taking it a little easy the last few days but i felt okay this afternoon.

    I came across a new program that looked pretty good so i deciced to change my workout up. I gotta say it was great. I was shaking after the third exercise.

    Overall I think i was looking good in the gym. I seem to be looking tighter. This is what i ate today. Does this seem to be on track for cutting? This is a rough outline of what my diet has been like.

    m1: 1 cup oats, 1 cup skim milk, 1 scoop protien powder 1 tbs penut butter and honey
    m2: 200gram steak, 2 servings peas/corn
    m3: protien shake with 1 teaspoon honey (id normally eat carrots and chicken or cottage cheese but was strapped for time here)
    M4: Post workout shake: 2 scoops protien 1 of malto dextrine
    m5: post workout carrots, salad, 200grams chicken, 2 pieces of brown bread
    M6: 250g cottage cheese

    Workout:
    Incline presses
    2 sets: x 28kg x10, x7

    Incline flyes
    2 sets: 10kgx20 14kgx8

    Incline presses (X Reps)
    2 sets: 24kgx8>6 X-reps | 22kgx5>5 X-reps

    Bench press
    2 sets: 60kgx12

    Machine flyes
    68kg x16

    Bench presses (X Reps)
    60kgx10 > 5 x reps

    Chins
    2sets: x 12

    Pulldowns
    68kgx15

    Chins x8

    Dumbbell pullovers (drop set):
    28kg x12>24kgx8

    Close-grip bench presses:
    60kgx10

    Pushdowns
    30kgx20

    Close-grip bench presses (X Reps)
    50kgx12> 6 X-reps

    Lying tricep extensions: (drop set)
    1set: 30kgx6 25kgx5 20kgx6

    Hanging or incline kneeups
    2sets x 10
    Crunches x20
    Hanging kneeups (X Reps) 1 set: x10 with 15 x-reps

    Superset
    Full-range crunches 2 sets x 10
    Dips 2 sets: x14, x12

    30 mins on bike 105 rpm.

    X Reps are partial movements added to the end of a set.
    Move the weight to just below the middle of the stroke and pulse, doing
    short reps in a five-to-10-inch range.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  17. Unfortunately i seem to have got that cold....bugger ey.....so im going to have a rest from training while i have it, (but not my diet.) Hopefully this is only for a few days. I just did a quick weigh in because i thought i was looking lean today and i have started to loose body fat again. So that diet i posted above is on the money for me as far as fat loss goes.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  18. Weekly weight in 4: 84kg (halfway)
    bodyfat percentage: 14.4%

    So it looks like my diet is working a little better this week and i have found my spot for my fat burning. I thought this was a good drop this week considering ive been sick and only had one workout. Hopefully im up and going again in a few days.

    This also marks the halfway point for the cycle. I was hoping to have lost more weight but no matter, ive been trying my ass off so..ive lost what ive lost.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  19. Well after being sick for a few days i am going to start back at the gym tomororow. I played ball tonight and felt fine. I finnished the first bottle of anabeta while i was sick and didnt start the second. I will start up at day 29 tomorrow as i start back on anabeta erase and finnish at2.

    On a personal note i have a funny feeling i wont make it to 10% by the end of the log. But i am aiming for 12! I think i set my expectations a little too high.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  20. 4% in 4 weeks? It is definitely achievable. Keep at it!
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  21. I'll definitely work for it.

    This will be my diet for the remainder of the log. Hopefully this will help me get cut up.

    3/4 cup oats+milk (should be about 100 g carbs there-im trying to get most of my carbs from this meal), 1 scoop protien + 3/4 tbs penut butter

    1 carrot +250 grams diet cottage cheese

    1/4 bellpepper, peas, corn + 140 gram cooked steak

    1 can tinned tuna or chicken

    Post workout: 1.5 scoop whey+30g maltodextrine

    140g cooked steak + carrot, bell peppers and peas.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  22. Alright, First day back, i did ok. I could tell id been sick but i'll be back too it soon. I did the same workout i did last wednesday. It is down below. My diet was also Clean. I dont know if i ate enough but i hope BCAAS and anabeta will help me hold the muscle. I think this will be how i need to eat every day if i want to get to 10%

    Diet
    3 wheetbix (30g carbs) + 30g whey

    Meal 2
    I can of mid sized can of tuna +1 carrot +1/2 bellpepper

    Meal 3
    140g steak + 150g baby peas+ i tablespoon natural penut butter

    Meal 4 post workout
    45g whey + 1 banana

    Meal 5
    140g steak + 1.5 carrots, 1/2 bellpepper, 200g peas +1 piece of cheese

    Meal 6
    1 can of chicken.

    Workout:
    Incline presses
    2 sets: x 28kg x10, x7

    Incline flyes
    2 sets: 10kgx20 14kgx8

    Incline presses (X Reps)
    2 sets: 24kgx8>6 X-reps | 22kgx5>5 X-reps

    Bench press
    2 sets: 60kgx12

    Machine flyes
    68kg x16

    Bench presses (X Reps)
    60kgx10 > 5 x reps

    Pulldowns
    120kg 2sets: x 10

    Cable pullovers
    30kgx10>25kgx5>20kgx5

    Pulldowns
    100kg 2sets: x 8 with 6 x-reps


    Dumbbell pullovers (drop set):
    30kg x10>24kgx8

    Close-grip bench presses:
    60kgx10

    Pushdowns
    30kgx20

    Close-grip bench presses (X Reps)
    50kgx12> 6 X-reps

    overhead cable extensions: (drop set)
    1set: 30kgx8 25kgx6 20kgx6

    Hanging or incline kneeups
    2sets x 10
    Crunches x20
    Hanging kneeups (X Reps) 1 set: x10 with 15 x-reps

    Superset
    Full-range crunches 2 sets x 10
    Dips 2 sets: x14, x12

    30 mins on bike 105ish rpm with the last 8 mins HIIT.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  23. Weetabix, for cutting?

    Bugger off.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  24. Haha- you know they're good bro. They're the new clen here is AUS!
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  25. Day 30:Quads, Hams, Gastrocs, Low Back

    Diet
    3.5 wheetbix (35g carbs) + 30g whey

    Meal 2
    1 mid sized can of tuna +2 carrots

    Meal 3
    140g steak + 150g baby peas

    Meal 4
    1 can of chicken + 1 carrot+i pack low carb protien crisps

    post workout shake 45g whey

    Meal 5 (1 hour later)
    3 chicken wings, 100grams lean mince, 1/2 cup rice.

    Meal 6
    Is in about 1 hour
    I'll have to see if i fee l like cottage cheese or chicken.

    Workout

    Hack squats 2sets: 80kg x10
    Leg extensions 1 set: 30kg x20
    Hack squats (X Reps)* 1set: 80kg x9 with 5 x reps
    Leg press 2 sets: 200kgx10 with 6 x reps
    Leg curls 1 set: wieght 8 (unknown weight) x 20
    Leg presses (X Reps) 1 set: 180kgx 8 with 8 x-reps

    Superset
    Stiff-legged deadlifts 1sets 80kgx10 (due to the problems i sometimes have with my back i didnt lift too heavy on these)
    Hyperextensions x17

    Leg press calf raises (X Reps) 2 x 20, 120kg x20 120x12 6 x reps on both
    Standing calf raises
    (drop set; X Reps) 2 sets: x 12(8) 35kg>25 kg (xreps at the end of dropset.)

    Superset
    Seated calf raises
    (drop set; X Reps) 50kg x12> 30kgx8 6 xreps
    Hyperextensions 1 set x12+10 kg.

    30 mins on bike above 100rpm with 8 min HIIT at the end.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html
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