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

[Docmattic]

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.

[Docmattic]

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.

[bdcc]

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.

Ben

[Docmattic]

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.

[bdcc]

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.

[Docmattic]

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.

[Austinmck17]

Good work so far man ! I'm looking forward to starting my anabeta erase titanium and daa!

[Docmattic]

That should be an awsome stack man! enjoy. Is it a cut or bulk run?

[Docmattic]

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

[Docmattic]

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.

[bdcc]

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.

[Docmattic]

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.

[Docmattic]

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

[Docmattic]

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

[Docmattic]

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

[Docmattic]

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.

[bdcc]

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.

[Docmattic]

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

[Docmattic]

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

[Docmattic]

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