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

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    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.
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    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.
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    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.
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    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~
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    4% in 4 weeks? It is definitely achievable. Keep at it!
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    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~
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    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~
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    Weetabix, for cutting?

    Bugger off.
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    Haha- you know they're good bro. They're the new clen here is AUS!
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    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~
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    Day 31: Delts midback biceps

    I noticed a lot of vascularity today. Vens were popping out every where. Even the main one that runs the leangth of the bicep was out today. That felt good. I was sweating so much during my workout. My sweat has been up alot since i started at2 but today was just ridiculous.

    I figure this was the combination of at2 erase and anabeta. Unfortunatly I finished AT2 today. im really considering picking up another bottle to keep the synergy going.

    Diet was close to what i ate yesterday.

    Here is the workout.

    Dumbbell upright rows 2sets:16kg (each arm) x10
    Forward-lean laterals 1 set 6kgx20
    Dumbbell upright rows (X Reps) 1 set: 16kgx10 with 6 x reps
    Dumbbell presses
    (drop set; X Reps) 1 set: 24kg (each) x 8 >18kgx6 with 6 x-reps
    Incline one-arm laterals (drop set; X Reps) 1 set: 8kgx8>6kgx6 with 6 x reps (4kg)
    Tcups (dropset; x-reps) 1 x 8(6) 10kgx8 >8kgx6>4kgxreps
    Machine rows 2 sets: 75kgx8 65kgx10
    Bent-arm bent-over laterals 1 set: 6kgx20
    Machine rows (X Reps) 1 x 8-10 55kgx10 with 6 x reps
    One-arm dumbbell rows (X Reps) 1 set: 34kgx10 with 6 x reps
    db shrugs 1 set 24kgx20
    Cable upright rows (X Reps) 2 sets 30kgx10 with 6 x-reps
    Dumbbell curls 2 sets: 14kgx8
    machine preacher curls 25kgx20
    Cable curls (X Reps) 1 set: plate 4 x10
    Incline curls (drop set) 1 set x 8(6) 12kgx8>10kgx6
    Incline hammer curls 1 set x 8(6) 12kgx8>10kgx6
    ~Get shredded or die trying! The alphamine chapter~
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    Weekly weight in


    Weight 81.9 kg (-2kg) (i dont really want to go much lower, im almost back at my weight before i started lifting)
    Bodyfat 14% (-.4%)


    So i lost 2 kg this week (4.4 pounds) but unfortunatly only .4% of it was body fat. I dont know weather to be conerned that this was muscle. ****, if i do the same thing again this week i'll be back in the 70kg range....and being honest dropping from 93 kg into the 70s will be a big step backwards. Honestly, i know i was cerrying some fat at the 93kg mark, but i never thought id be close to the 70kg range again.


    Aside from that the erase is running smoothly and seems to be a good addition. Im cruizing at 3 caps a day with no issues. Ana beta is anabeta. My vascularity was way up all week.

    Cheers.

    doc.
    ~Get shredded or die trying! The alphamine chapter~
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    Day 33: chest, lats tris abs

    I felt really self concious after my weigh in today. I decided to cut out cardio and see how lifting alone with a very strict diet will affect fat loss this week.

    Workout:


    Tripple superset
    Incline presses
    2 sets: x 28kg x8, x8

    Incline flyes
    1 set: 12 kgx23

    Incline presses (X Reps)
    2 sets: 28kgx8>6 X-reps


    Triple superset
    Bench press
    2 sets: 70kgx10 80kgx5>70kgx3

    Cable flyes
    11kg x18

    Bench presses (X Reps)
    60kgx8 > 5 x reps

    Triple superset
    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

    Tripple superst
    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

    Triple superset x3
    Hanging kneeups x 10
    Crunches x20
    30 second bridge
    ~Get shredded or die trying! The alphamine chapter~
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    I don't blame you, I don't use cardio for fat loss either.

    As your body fat gets lower the methods you use for fat loss get stricter and stricter.

    Bye bye weetabix!
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    Ive really been working my ass off on cardio thinking i was dong the right thing too! I cant believe it hasnt been working that well.

    And, nutrician wise I also didnt think wheetbix are that bad per 2 biscuits (i have 3):
    These are really the only carbs (Non vegetable) aside from a small amount post workout ive been taking in.

    Calories (cal) 118
    Protein (g) 4.1
    Fat, total (g) 0.5
    - saturated (g) 0.1
    Carbohydrate (g) 22.1
    - sugars (g) 1.1
    Fibre (g) 3.6


    Would cottage cheese with a scoop of whey be okay instead? Or am i going back to egg white?
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    I am the wrong man to ask, I am a carnivore through and through so breakfast for me = meat.

    Steak and eggs are delicious...

    I posted a study a couple of days ago on my blog. It doesn't necessarily relate to someone of your body fat but thought you might find it interesting anyway, my own notes are at the bottom.

    http://bcpersonaltraining.blogspot.c...r-evening.html

    It would be a shameless plug but there is nothing for you to buy on my website so it wouldn't be plugging anything.
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    Thanks Ben, an interesting read. I'll try it depending on my results this week.

    Day 36: Delts midback biceps


    I had a good workout yesterday (sorry i didnt update i've just been extremley busy with end of university. 2 weeks left.) Had some really nice vascularity and pump going.

    Dumbbell upright rows 2sets:16kg (each arm) x10
    Forward-lean laterals 1 set 6kgx20
    Dumbbell upright rows (X Reps) 1 set: 16kgx10 with 6 x reps
    Dumbbell presses
    (drop set; X Reps) 1 set: 24kg (each) x 8 >18kgx6 with 6 x-reps
    Incline one-arm laterals (drop set; X Reps) 1 set: 8kgx8>6kgx6 with 6 x reps (4kg)
    Tcups (dropset; x-reps) 1 x 8(6) 10kgx8 >8kgx6>4kgxreps
    Bent over barbell rows 2 sets: 70kgx8 60kgx10
    Bent-arm bent-over laterals 1 set: 7kgx20
    Bent over barbell rows (X Reps) 1 x 8-10 55kgx10 with 6 x reps
    One-arm dumbbell rows (X Reps) 1 set: 34kgx10 with 6 x reps
    barbell shrugs 1 set 60kgx18
    Cable upright rows (X Reps) 2 sets 24kgx10 with 6 x-reps (i can normally do more but the cable seemed like it was getting stuck)
    Dumbbell curls 2 sets: 14kgx8
    machine curls 25kgx20
    Cable curls (X Reps) 1 set: 10kgx8 6 x-reps
    Incline curls (drop set) 1 set x 8(6) 12kgx8>10kgx6
    Incline hammer curls 1 set x 8(6) 12kgx8>10kgx6
    Reverse db wrist curls 2 sets 4 kg x12
    db wrist curls 2 sets: 10kgx12>8kgx4
    ~Get shredded or die trying! The alphamine chapter~
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    Day 37

    I had a dope leg workout today. Veins were popping out of my calves like crazy. Ive really noticed fat comming off my legs this week.
    Also some of my lifts went up today compared to last week. All in all i was happy today.
    I had very limited breaks and kept the intensity up the whole time.

    Triple superset
    Hack squats 2 sets: 80kg x10, 100kgx10
    Leg extensions 1 set: 30kg x20
    Hack squats (X Reps)* 1set: 100kg x8 with 6 x reps

    Triple superset
    Leg press 2 sets: 180kgx10 with 8 x reps
    Leg curls 1 set: weight 9 (unknown weight) x 20
    Leg presses (X Reps) 1 set: 180kgx 10 with 8 x-reps

    Superset
    Stiff-legged deadlifts 2sets 60kgx10, 90kgx9
    Hyperextensions x15

    Leg press calf raises (X Reps) 120kg x20, 120x15 6-xreps, 120kgx12-5 xreps
    Standing calf raises
    (drop set; X Reps) 1 sets: 35kgx12>25x8 kg (xreps at the end of dropset.)

    Superset
    Seated calf raises
    (drop set; X Reps) 40kg x12> 30kgx8 10xreps
    Hyperextensions 1 set x15

    17 mins on bike at very low rpm (70ish) 120 calories
    + 15 mins rest haha. I could barley walk out of the gym.
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    Day 38: I wasnt feeling too well yesterday. abd had to cut my workout short as i started dry wretching towards the end of my workout. Heres what i did though

    Incline presses
    2 sets: x 28kg x10, x9

    Incline flyes
    1 set: 10 kgx18

    Incline presses (X Reps)
    2 sets: 28kgx8>6 X-reps


    Incline flyes
    1 set: 10 kgx18>8 xreps

    Triple superset
    Dips
    2 sets: 15kgx8 15kgx6

    Cable flyes
    10kg x18

    dips (X Reps)
    x10 (no weight) 6-xreps

    Triple superset
    Pulldowns
    120kg 2sets: x 10

    Cable pullovers
    30kgx20

    Pulldowns
    100kg 1sets: x 8 with 6 x-reps


    Dumbbell pullovers (drop set):
    30kg x12>24kgx10

    Tripple superst
    Close-grip bench presses:
    60kgx8
    50kgx8
    Pushdowns
    30kgx20
    Close-grip bench presses (X Reps)
    50kgx12> 3 X-reps
    Overhead extensions
    25kgx8>20kgx6>20 bench dips

    And this is pretty much the point i checked out.
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    Day 39 Cardio

    I decided to have a day off today but i did a fasted hiit workout this morning
    This workout was a bit different and i did it in my back yard. Its called the sledge hammer workout.




    I did this for 20 mins (the video only recommends 10) with a 60 meter shuttle run added to the circuit after the star jumps. It was awesome! It totally beats cardio at the gym. I was still sweating after my shower. Im going to do this as often as i can.
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    Weekly weigh in.


    81.8kg (-.1kg)
    Bodyfat: 13.6% (-.4%) (i had 4 visible abs this morning)

    Nailed it! pure bodyfat loss this week. I'm very happy about that. Sure, id like to see more but at such little weight lost.....i'll take that any day of the week. I also felt like id put some mass on this week (i can see it in my arms-they're a little thicker) so this also indicates to me that this is true. PES and ANAbeta together are off the hook! I feel full pumped all the time, vascular and overall really confident. This feeling started kicking in 3-4 days ago. I like it! I didnt get this in my first run of AB.

    Changes i made: I started eating bananas (2 max a day)
    I started eating more nuts
    I reduced my cardio from 30 mins (post workout) to 10 mins HIIT and five mins cool down. I only sprinted for 20 seconds each minute.

    Funny thing is though i dont know if i trust my scales anymore. I took 7 measurements this morning. Each of them were different with bodyfat (and weight) changing each time. However i took the first measurement like always. Then, i found my fat calipers and took measurements trying to make myself as fat as i could (ie i wasnt trying to cheat) I got 11% bodyfat from them. Which to believe?

    Anyway, very happy with the results this week. Im going to try add in that in that sledge hammer workout this week.

    Edit:
    I've also broken out with a few zits this week. Im not concened about it, i just thought id note it. However, theyre actually quite sore which is different to usual. I dont know if this is stress related or from erase.
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  22. Senior Member
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    Day 40:
    I was so snowed down with uni work today i didn't get a chance to get to the gym. I had a funny feeling this might happened and got 20mins of hell in with the sledge hammer again. I also did a little home workout with what i have here. Nothing major though.
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    Congratulations on starting to nail the recomp. I would have ditched that type of cardio ages ago. Next stop Weetabix!

    I am pleased you are enjoying AnaBeta and have such high regards for PES. If there is anything else I can do for you please let me know.

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  24. Senior Member
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    Thanks Ben!

    Ive ditched the Wheetbix and moved on to an omelet. 7 egg whites +2 yolkes. Its giving me the energy i need. I gotta admit, a recomp is a lot harder than people make it sound. Hopefully now i've found somthing that works i'll see great results. If im still going strong at the end i'll get another bottle of anabeta+erase and add another 4 weeks.
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    Recomp difficulty is inversely proportionate with how high your body fat is. The leaner you get the harder it is.

    Keep in mind that the rules change as you get leaner. If you are low carbing the refeeds can become more frequent and the rest of your diet has to become more strict.
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    Day 43: Bi's, midback, delts

    Still feeling awsome and was rocking it in the gym today. I made a lot of visible progress this week. For example, my bicep is starting to separate from my shoulder and get that curve running behind it. Im nearly where i want to be visibly i think. Im just a light pull on the skin away in most areas.

    Heres my workout.
    Barbell upright rows 2sets:35kg x10
    Forward-lean laterals 1 set 6kgx20
    Barbell upright rows (X Reps) 1 set: 30kgx10 with 6 x reps
    Dumbbell presses
    (drop set; X Reps) 1 set: 24kg (each) x 8 >18kgx6 with 6 x-reps
    Incline one-arm laterals (drop set; X Reps) 1 set: 8kgx8>6kgx6 with 6 x reps
    Tcups (dropset; ) 1 x 8(6) 10kgx8 >8kgx6
    Machine rows 2 sets: 75kgx8 65kgx10
    Bent-arm bent-over laterals 1 set: 6kgx20
    Machine rows (X Reps) 1 x 8-10 65kgx10 with 6 x reps
    One-arm dumbbell rows (X Reps) 1 set: 34kgx10 with 6 x reps
    db shrugs 1 set 24kgx20
    Cable upright rows (X Reps) 2 sets 30kgx10 with 6 x-reps
    Dumbbell curls 2 sets: 14kgx10
    Machine curls: level 3 x20
    Cable curls (X Reps) 1 set: 11kgx8 with 4 x reps
    Incline curls (drop set) 14kgx8>10kgx6
    Incline hammer curls 12kgx8>10kgx6
    Reverse db wrist curls 4kgx12 2 sets
    DB Wrist curls 12kgx10 2 sets

    10 mins hiit on bike.
    ~Get shredded or die trying! The alphamine chapter~
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    Good work so far man ! I'm looking forward to starting my anabeta erase titanium and daa!
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    That should be an awsome stack man! enjoy. Is it a cut or bulk run?
    ~Get shredded or die trying! The alphamine chapter~
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    Day 44: quads glutes, hams lower back.

    **** im loving this ride at the moment.Looking leaner again today, it feels great! Erase and anabeta are perfect together.

    BDCC: Ive been following your suggestion of only eating carbs in the evening-bar a few vegtables during the day. I think its working. And it makes sense too....you can burn more fat while your insulin levels arnent spiked (from carbs) during the day and get your glycogen back at night.

    Workout: I made gains on most exersises today.

    Hack squats 2sets: 80kgx10, 100kgx10
    Leg extensions 1 set: 30kg x20
    Hack squats (X Reps)* 1set: 100kg x10 with 8 x reps
    Leg press 1 set: 200kgx10 with 6 x reps
    Leg curls 1 set: Weight 9 (unknown weight) x 20
    Leg presses (X Reps) 1 set: 200kgx8 with 8 x-reps

    Superset
    Stiff-legged deadlifts 2sets: 60kgx10 (warmup) 100kgx10
    Hyperextensions x12

    Leg press calf raises (X Reps), 120kg x18, 120x15 6 x reps on both
    Standing calf raises
    (drop set; X Reps) 2 sets: 35kgx8>30 kg x8 (6xreps at the end of dropset.)

    Superset
    Seated calf raises
    40kg x12> 30kgx8 6 xreps
    Hyper extensions 1 set x12+10 kg.

    No cardio i tried...my legs couldnt even coordinate the bike. LOL
    ~Get shredded or die trying! The alphamine chapter~
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  30. Senior Member
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    Day 45: Chest lats tris abs

    Every lift went up today except close grip bench press. My tris were exhausted by the time i got to them. It was a good workout
    Workout:

    Tripple superset
    Incline presses
    2 sets: x 30kg x10, x8

    Incline flyes
    1 set: 10 kgx20

    Incline presses (X Reps)
    2 sets: 30kgx6>4 X-reps

    Incline flys: 10kgx10 with 8 x reps

    Triple superset
    Dips
    x15, 10kgx7
    Cable flyes
    11kg x18

    dips (X Reps)x10> 8 x reps

    Triple superset
    Wide grip chins x10, x15
    Cable pullovers
    28kgx20>24x10
    Wide grip chins
    x 8 with 6 x-reps

    Dumbbell pullovers (drop set):
    34kg x7>24kgx7
    30kgx6>24x6

    Tripple superst
    Close-grip bench presses:
    50kgx10,60kgx8

    Pushdowns
    28kgx20

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

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

    Triple superset x2
    Hanging kneeups x 10
    Crunches x20
    30 second bridge

    Full range crunches> bench v-ups

    10 mins hiit.
    ~Get shredded or die trying! The alphamine chapter~
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  31. Diamond Member
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    I am glad the blog post helped you out. I have been trying it recently as a method of 'carb' control.

    Keep up the good work my man.
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    Day 50:

    Sorry, i didnt update over the weekend, university has been really hard and i was getting 4 papers in at once. Fortunatly ive finnished for the year Over the weekend i weighed in and dropped to 13.4% fat at 81 kg. I did my sledge hammer workout on saturday and sunday and circuit work on monday

    It consisted of 20 mins pushups,shoulder press and ab work followed by 15 mins of bi and back work followed by box jumps and sprints followed by leg work. However, i probably shouldn't have done it... i had the worst game of basketball yesterday ive had in months.

    Today was Bi's, midback, delts,
    Here is the workout. I stepped up weight in a few exercises.

    Barbell upright rows 2sets:35kg x10
    Forward-lean laterals 1 set 8kgx15
    Barbell upright rows (X Reps) 1 set: 30kgx10 with 6 x reps
    Dumbbell presses: 26kg (each) x 8 >20kgx6 with 6 x-reps
    Incline one-arm laterals (drop set; X Reps): 8kgx8>6kgx6 with 6 x reps
    bent over laterals (dropset 10kgx8>8kgx6
    Machine rows 2 sets: 75kgx8 70kgx8
    Bent-arm bent-over laterals 1 set: 8kgx20
    Machine rows (X Reps) 65kgx10 with 6 x reps
    One-arm dumbbell rows (X Reps) 1 set: 34kgx10 with 6 x reps
    db shrugs 30kgx20>24kgx15
    Cable upright rows (X Reps) 30kgx10 with 6 x-reps
    Dumbbell curls 2 sets: 14kgx10
    Machine curls: level 3.5 x20
    Cable curls (X Reps) 1 set: 12.5kgx10 with 4 x reps
    Incline curls (drop set) 12kgx8>10kgx6
    Incline hammer curls 12kgx8>10kgx6
    Reverse db wrist curls 4kgx12 2 sets
    DB Wrist curls 12kgx10 2 sets

    10 mins hiit on bike. Funnily enough, while my legs were hurting throughout the sprint i was breathing easy. I could not get out of breath as hard as i tried, even at 140rpm. It made me question if it was worth doing haha.
    ~Get shredded or die trying! The alphamine chapter~
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    Hack squats 2sets: 80kgx10, 100kgx10
    Leg extensions 1 set: 30kg x20
    Hack squats (X Reps)* 1set: 80kg x10 with 8 x reps
    Hammer streangth squat 2 sets: 180kgkgx8, 140kg x8 with 6 x reps
    Leg curls 1 set: Weight 9 (unknown weight) x 20 (should be able to up this one next time)
    Leg presses (X Reps) 1 set: 200kgx10 with 10 x-reps (ready to step this one up)

    Superset
    Stiff-legged deadlifts 3sets: 60kgx10 (warmup) 100kgx10, 60kgx10 with 6 x reps
    Hyperextensions x15 with 6 x reps

    Standing calf raises
    (drop set; X Reps) 2 sets: 35kgx20>30 kg x15 (6xreps at the end of dropset.)

    Superset
    Seated calf raises
    50kg x12> 40kgx8 6 xreps
    Hyper extensions 1 set x12+10 kg.

    Leg press calf raises (X Reps), 120kg x20, 160x15, 120x15 6xreps
    ~Get shredded or die trying! The alphamine chapter~
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  34. Senior Member
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    Day 52:
    I had a good day on Friday! heres the workout

    Tripple superset
    Incline presses
    2 sets: x 30kg x10, x8

    Incline cable flyes
    1 set: 12.5kg x 16

    Incline presses (X Reps)
    30kgx6>4 X-reps

    Incline cable flys: 12.5kgx10 with 8 x reps

    Triple superset
    Dips
    x15, 10kgx7

    Cable flyes
    11kg x18

    dips (X Reps)x10> 8 x reps

    Triple superset
    Wide grip chins x10, x15
    Cable pullovers
    28kgx20>24x10
    Wide grip chins
    x 8 with 6 x-reps

    Dumbbell pullovers (drop set):
    34kg x7>24kgx7
    30kgx6>24x6

    Tripple superst
    Close-grip bench presses:
    50kgx10,60kgx8

    Pushdowns
    28kgx20

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

    overhead extensions: (drop set)
    20kgx6> 15kgx6

    Triple superset x2
    Hanging kneeups x 10
    Crunches x20
    30 second bridge

    Full range crunches> bench v-ups

    10 mins incline treadmill
    ~Get shredded or die trying! The alphamine chapter~
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  35. Senior Member
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    Day 54 Weekly weigh in:

    I wasn't at home to do my weigh in today so i could not do it. however, on Friday i did a quick check and was 80.8kg at 12.9%. Since yesterday i have noticed my 5th and 6th ab start to emerge (they were nearly out yesterday but i was dehydrated. They should be out in another week or so.

    Ive been getting super hungry these last few days. I thought i had anabeta under control. Its been very difficult not to go crazy on the food. Im getting hungry 30 mins even after a meal. I havn't caved-in though
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  36. Senior Member
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    Day 54:


    Barbell upright rows 2sets:35kg x10
    Forward-lean laterals 1 set 8kgx15
    Barbell upright rows (X Reps) 1 set: 30kgx10 with 6 x reps
    Dumbbell presses: 26kg (each) x 8 >20kgx6 with 6 x-reps
    Incline one-arm laterals (drop set; X Reps): 8kgx8>6kgx6 with 6 x reps
    bent over laterals (dropset 10kgx8>8kgx6
    Machine rows 2 sets: 75kgx8 70kgx8
    Bent-arm bent-over laterals 1 set: 8kgx20
    Machine rows (X Reps) 65kgx10 with 6 x reps
    One-arm dumbbell rows (X Reps) 1 set: 34kgx10 with 6 x reps
    db shrugs 30kgx20>24kgx15
    Cable upright rows (X Reps) 30kgx10 with 6 x-reps
    Dumbbell curls 2 sets: 14kgx10
    Machine curls: level 3.5 x20
    Cable curls (X Reps) 1 set: 12.5kgx10 with 4 x reps
    Incline curls (drop set) 12kgx8>10kgx6
    Incline hammer curls 12kgx8>10kgx6
    Reverse db wrist curls 4kgx12 2 sets
    DB Wrist curls 12kgx10 2 sets

    20 mins low intensity cardio on treadmil. Incline of 7.
    ~Get shredded or die trying! The alphamine chapter~
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  37. Diamond Member
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    Quote Originally Posted by Docmattic View Post
    Day 54 Weekly weigh in:

    I wasn't at home to do my weigh in today so i could not do it. however, on Friday i did a quick check and was 80.8kg at 12.9%. Since yesterday i have noticed my 5th and 6th ab start to emerge (they were nearly out yesterday but i was dehydrated. They should be out in another week or so.

    Ive been getting super hungry these last few days. I thought i had anabeta under control. Its been very difficult not to go crazy on the food. Im getting hungry 30 mins even after a meal. I havn't caved-in though
    Congratulations on the progress. Almost there now.

    Don't be shy on bring strict and implementing a refeed rather than a consistent intake. I still kept my carbs as consistently low as I could on AnaBeta and tried to always save them for the evening. If I was cutting I would have implemented strict low carb days instead. The rules for lean people are not the same rules for those getting lean.
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    Ive really been struggling with hunger over the last three-4 days. Its been hard to control myself. Safe to say ive only had a bad cheat once-i ate an icecream after basketball-it was the only thing i could find in the house. It tasted good though! Other than that i have been increaseing carbs slightly to satisfy the hungar. Visually this doesnt seem to have harmed my progress and the 5th ab was out thismorning (flexed). Nearly there.

    I'll be finnishing anabeta soon. Probably two or three more days left. I still have a few more days worth of erase. Should i tapper down from three to two for the last week or just stop cold?


    Day 57: Chest lasts abs

    Tripple superset
    Incline presses
    2 sets: x 30kg x10, x8

    Incline cable flyes
    1 set: 12.5kg x 16

    Incline presses (X Reps)
    30kgx6>4 X-reps

    Incline cable flys: 12.5kgx10 with 8 x reps

    Triple superset
    Decline wide pushups
    x30
    Cable flyes
    12.5kg x10

    decline wide grip pushups (X Reps)x25> 8 x reps

    Triple superset
    pulldowns
    120kg x10,
    140kgx6

    Cable pullovers
    28kgx150

    Pulldowns
    100kgx8 with 6 x-reps

    Dumbbell pullovers (drop set):
    34kg x7>24kgx7
    30kgx6>24x6

    Tripple superst
    Decline diamons pushups
    Failure

    Pushdowns
    28kgx20

    Decline diamond pushups (X Reps)
    Failure+8 x reps

    overhead extensions: (drop set)
    20kgx6> 15kgx6

    Triple superset x2
    Hanging kneeups x 10
    Crunches x20
    30 second bridge

    Full range crunches> bench v-ups
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html
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    Day 58

    Bi's, midback, delts,


    Barbell upright rows 2sets:35kg x10
    Forward-lean laterals 1 set 8kgx15
    Barbell upright rows (X Reps) 1 set: 30kgx10 with 6 x reps
    Dumbbell presses: 26kg (each) x 8 >20kgx6 with 6 x-reps
    Incline one-arm laterals (drop set; X Reps): 8kgx8>6kgx6 with 6 x reps
    bent over laterals (dropset 10kgx8>8kgx6
    Machine rows 2 sets: 75kgx8 70kgx8
    Bent-arm bent-over laterals 1 set: 8kgx20
    Machine rows (X Reps) 65kgx10 with 6 x reps
    One-arm dumbbell rows (X Reps) 1 set: 34kgx10 with 6 x reps
    db shrugs 30kgx20>24kgx15
    Cable upright rows (X Reps) 30kgx10 with 6 x-reps
    Dumbbell curls 2 sets: 14kgx10
    Machine curls: level 3.5 x20
    Cable curls (X Reps) 1 set: 12.5kgx10 with 4 x reps
    Incline curls (drop set) 12kgx8>10kgx6
    Incline hammer curls 12kgx8>10kgx6
    Reverse db wrist curls 4kgx12 2 sets
    DB Wrist curls 12kgx10 2 sets
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html
  40. Senior Member
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    Day 59 Ive been feeling a little over trained this week so i kept this session lighter than ususal. I figured somthing was better than nothing, but i didn't kill myself. I also skipped lower back as it was a little sore after basketball (i took a rough fall). Today was also my last day of Anabeta. Ive still got a few days left on erase. I'll post my final weight + pictures once im done.

    Hack squats 1sets: 80kgx10,
    Leg extensions 2 set: 30kg x20
    Hack squats (X Reps)* 1set: 80kg x10 with 8 x reps
    Leg press: 200kgx8, with 6 x reps
    Leg curls 1 set: Weight 10 (unknown weight) x 15
    Leg presses (X Reps) 1 set: 200kgx8 with 10 x-reps
    Leg press calf raises 120kg x20, 120x15 with 6 x reps

    Standing calf raises
    2 sets: 35kgx20>30 kg x15 (6xreps at the end of dropset.)
    Seated calf raises
    50kg x12> 40kgx8 6 xreps
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html
  

  
 

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