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

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

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


    This is day 1 of my sponsored log from PES.

    My aim is to trim down to 10% bodyfat over the next 8 weeks. I am currently 85kg at 15% body fat. I have dropped from 89kg over the last 5 weeks so i have been loosing about a 600grams a week without the aid of supplements. I estimate i have dropped about 4% body fat during this time. I have lost a small amount of muscle mass-most of it coming off my back. Hopefully with the assistance from PES i will be able to turn this cut in to somewhat of a recomp.

    For the first half of this log i will be running
    anabeta+alphat2 then crossing over in the middle to run anabeta+erase
    I will also be using SAN Fierce as preworkout through out this log.

    I have run anabeta solo before but have never used at2 or erase so it will be interesting to see how they compliment it.

    I will be posting on each workout day (3 times a week) and once a week giving an update on the effects and changes over the week. As in each of my last logs i will be taking pictures before and after. I'll take some and post them later tonight.

    I will vary my workouts but at the moment i have been doing 1 hour of weights with 20-30 mins of cardio at the end of the workout.
    At the moment my routine looks like this:

    day 1: chest shoulders tris
    Day 2: legs
    Day 3 Back bi's.

    With the majority of my lifts being compound.

    But i also like to switch it up and do full body workouts three times a week sometimes. I have often found this style better suits me for cutting down.

    I will also be playing basketball 3-4 times a week.\

    This should be a fun run.

    Starting pics. The llight in the first two pics was very dull and didnt really show off much-but I was happy with the back pic .
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    solid stack here in for the fun
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    Final Review

    Okay id really like to thank pes for the opportunity they gave me here to log their product. I made my best effort the entire time to get the most out of this stack. Overall i dropped a good amount of body fat. I started on day one at 85 kg at 15.5% body fat and finished at 81.4 at 12%. However, i went and did a skinfold reading and measured 10% bodyfat. My hips started at 37 inches and finished at 33.5. My waist was 35.5 inches and is now 31.5.However, words dont mean a thing- i'll let the pictures speak for themselves.



    Ive decided i wont rate everything out of 10. However i will give pros and cons of each.



    Anabeta/Alpha-t2
    I had already been trimming down for about 5 weeks before i started this log. My strength had been declining slowly (understandably). So i thought these two would be a great way of kicking this stack off. While on this part of the stack i noticed that when i was in the gym i really worked hard-i pushed harder than ever before. I had not cut my calories as drastically at this point and was setting new pr's on every aparatus. My strength was through the roof and I was sweating like crazy. I was actually beating pr's i hit while i was bulking. I did notice a strength gain in my solo anabeta log as well, and it kicked in at about week 2 both times. My vascularity also started to become quite noticeable towards the end and i even got a few comments from people in the gym.

    I found the stims in at2 helped me keep going throughout the day and i did not need as much caffeine as usual. I also felt like i had to do a lot of cardio after each workout while combining these two supplements. I think this was detrimental and i lost some muscle mass towards the end as i was doing too much cardio after long weight sessions. Really i should have known better. The only real problem i had came from AT2. Sometimes(not all the time) it have me a strong rapid heart beat. This often made it difficult for high intensity cardio like basketball and i struggled in some games.



    Pros:
    Strength gain (while not reducing calories too much)
    Increased vascularity
    Strong drive
    Increased energy
    Strong thermogenic effect

    Cons
    Sometimes affected heart rate.



    Anabeta/Erase
    This was the second half od the stack which i started after a week break due to sickness. Both kicked in pretty quickly and i could feel a major difference on erase. I actually preferred this stack because i did get an increased heart rate and really noticed an increase in endurance. What i was really impressed with about this part of the stack is that i started to recomp even on a fairly large calory deficit. For example, one week i lost .6% of body fat, had the same hydration levels, but only lost 100 grams. I was very impressed.

    For comparison sake i'll mention that my strength went down while i was sick. While i was not eating as much as before i did notice my strength do back up. I was not setting pr's, but i was not disapointed non the less.

    The other prominent pros were the vascularity, and the positive emotional feelings this gave me. I woke up feeling like the f*cking man some days. And I really noticed the leaning effects of erase. I really noticed this in my face and mid section. After being off of it a few days though ive had a little water come back in to these areas. I wish i took the photos of my abs before today-lol.

    The only con from this that i can recall is acne. It wasnt bad, i just got a few big red zits. My joints also started getting a little tight towards the end of the bottle. I then started to tapper down.

    Pros
    Strong recomp effect
    Great sence of well being
    Flushes water
    Increased endurance
    Further increased vascularity

    Cons
    Acne
    Tight joints towards the end.

    Would i use this again?
    Yes. Id love to try them all at once but im a big fan of Anabeta/erase.

    In summary
    I'd like to Thank PES again for the opportunity for logging this. Thankyou natty for initiating the offer and Ben for your support and advice throughout-- If you are ever looking for someone to log any new products i would be more than happy too. Its been a great run.


    Pictures.

    Unfortunately I couldn't get a lat shot yet but i tried to do similar shots to the before photos. Ive got a few extras as well. I'll try get a lat shot up tomorrow. All photos were taken cold with no pump.

    Before / After
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    I filled these pants out prior to this log


    Before/After
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    Before/ After
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    Other After shots (no before pics here)
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    Day 1: Back bi's

    Today i did back and bis. Ive been very thirsty all day (anabeta) and ive felt like an absolute furnace after the gym (At2).

    Diet: very clean

    Workout:
    Wide grip chins > Machine shrugs
    x12 x9 x10x10 > 60kg 60kg 80kg 80kg x10

    no break

    Wide grip lat pulldown
    90kgx6 80kgx5 60kg 8>50kg X5

    Bent barbell row underhand >overhand> shrugs
    60kgx10>x5>x10
    70kgx8>x5>x10
    70kgx8>x4>x10
    60kgx9>x4>x10

    Close grip pulldowns > machine rear flys (i did dropsets on each set but it would be too confusing to show this)
    70kg x12>56kgx10
    90kgx6 >56kgx10
    80kgx8>56kgx8
    80kgx6 >56kgx8

    Bent db row >Rear db flys
    30kgx 10> 6kg each x 10
    30kgx10> 6kgx10
    30kgx8 (dropset 24kgx6) > 6 kgx8
    30kgx8 (dropset 24kgx6)> 6kgx6

    Deadlift (i had a **** night with these)
    60kgx6 (warmup)
    80kgX10
    100kgx8
    100kgx6

    Barbell curls
    30kgx10
    35kgX5
    35kgx5
    30kgx8> 25X8 >20X6
    25kgX8 >20X6

    Incline db curl
    12kgx10
    12kgx8
    10kgX10>8kgx8
    10kgX8>8kgx8

    30 mins on epiliptical 420 calories
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    Get it done Doc
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    nice workout there
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    Thanks Mitch and Natty. Its nice to see you following along.



    Day 2: A little quick update for today-its my only day i do absolutely nothing

    Even though i did back and bis workout yesterday my chest is quite sore today which has stumped me. Im quite sore along the borders of my chest (from the bottem right up and around the sides) Ive never had this from a back workout before. It must of been the way i did dead lifts or something.

    I took two at2 this morning.....wow...my heart was pounding for about an hour. I might cut back to just one morning and one in the afternoon fora few more days. I'll take my last AB with my last meal.

    Im feeling nice and pumped all over today and can feel my muscles starting to harden up a little.

    I really felt like doing some cardio tonight - I might go for a quick jog after this. I also Might get up early in the morning and do some fasted cardio before playing bball tomorrow night.

    Thats it for today.
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    Day 3: Cardio day

    Today is a cardio day. I started with 45 mins fasted cardio. I took 1 alpha t2 + Preworkout (SAN FIerce+alcetyl carnatine) hit the cross trainer and burnt 640 calories in 45 mins.
    I then took a second alpha t2 -i was trying to see if splitting the dose would have any less effect on my heart rate. Unfortunately i still had the same issue so i will have to have just one morning and one afternoon. I look on this as a good thing and see that my bottle will last longer than expected.

    I still have the whole day ahead of me with basketball game tonight. Catch you guys tomorrow.
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    Thanks for following along guys. Starting pictures have been added.
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    Quote Originally Posted by Docmattic
    Thanks for following along guys. Starting pictures have been added.
    Wow you look a bit leaner than 15%.

    Looks like you have a great cycle ahead of you. .
    RecoverBro ELITE
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    Quote Originally Posted by mattrag View Post
    Wow you look a bit leaner than 15%.

    Looks like you have a great cycle ahead of you. .
    Thanks man, I was tensing my stomach a little (everyone does this right? haha ) but im just going off what my scales tell me. My stomach has a nice shape when i tence it but still no visible abs. My goal is for the 6 pack.
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    Day 4: Chest shoulders abs.

    I went back too two at2 today and that worked great. I really started to feel overheated while sitting doing nothing in class. After my second dose and gym visit i was even warmer.

    I ate more carbs today than I have been. I was trying to give myself strength for the session. Unfortunately my post workout meal was ****:fried food rice and sugary crap i was made feel obliged to eat (a birthday party). So i went back to the gym after and did 20 mins cardio to try burn some of excess energy off.

    During my first cardio bout of HIIT-people were actually looking and pointing at the amount of sweat coming off of me. Go AT2!

    Workout:

    Benchpress:I felt like i could do more here put held back as i didnt have a spotter. There went many people around to help if i dropped it.
    60kgx10
    60kgx10 (warmup)
    80kgx10
    80kgx10
    90kgx6>80kgx7> 60kgx10
    very short break
    60kgx10

    Standing Millitary press: (Im not great at these. I arch my back too much.)

    40kgx10
    40kgx8
    40kg x7>30kgx8
    Superset with : Upright barbell row
    40kgx8
    40kgx8
    40kgx7>30kgx6

    Explosive pushups>normal pushups to failure these things take it out of you)
    10X>failure
    8X>failure
    7X>failure
    3x>Failure

    Side lateral machine
    50kgx10>40kgx8>30kgx7
    45kgx9>35kgx8>25kgx6
    40kgx10>30kgX6>20kgx8

    Inlcine db press
    24kg each
    x10x8x6
    Superset with
    Incline db side lateral raise
    6kgX10 3 sets

    cable flys
    12kgx10
    3 sets with double dropset on last

    Dips: concentrating on chest
    x8 x8 x7 x7

    Gymball situps
    20x 5 sets
    superseted with
    Hungarian split squat
    20kgx10 3 sets

    I then did Hiit (130 rpm during sprint) for 12 mins on a bike (i dug deep for that) and finished the last 7 mins off with low intensity at about 90 rpm
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    WOW! work is soooooooooo boring today! Not even at2 plus caffine is keeping me awake haha.
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    Day 5:
    Abs:
    Today was very low carb day. I ate all my carbs from vegetables except at breakfast and post workout.

    I did 4 exersises on abs

    Situps on a Gym ball: 5 sets of 20
    Side situps on the hyperextension machine (obliques) : 3 sets of 15
    Lying leg raises (lifting ass off ground) 4 sets of 15
    Machine crunches
    55kg x10>35 kg x10 4 sets

    I then did 25 mins cardio-15 of which were HIIT and 10 mins were low intensity.
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    Day 6: arms
    Today was awsome! I felt a real lift in endurance and strength!
    Before my workout day i had bball training which had me feeling pretty rough and ready to puke. I went in to the gym drinking my preworkout hoping for a half assed workout at best: it was only arms after all. But to my suprise i felt like a machine once i got going. I absolutely smashed chinups! I also focused on very short breaks.

    Workout:
    Chinups: 100 in around 15-20 mins
    The first 5 sets were in a superset with cable pushdowns 24kgx10

    *I was really really happy with 100 chins. It was actually really easy until about 80.

    Close grip bench press:
    60kg x10 x10x8 x7

    Barbell curls:
    30kgx10
    35kgx6
    35kgx5
    30kgx9>25kgx8>20kgx4

    Lying triceps extension
    25kgx10
    30kgx10>25kgX5
    30kgx8>25kgx4
    30kgx7>25kgx2

    Preacher curls Reverse grip>normal grip
    15kg x10 >x5 4sets

    Dips>Cable pushdowns
    5 sets of 10 >5 of whatever weight i could manage

    Cable curl burnouts
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    I missed this one!

    In, better late than never.
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    Welcome Ben, its good to see you here.
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    Day7: Legs

    Today was fairly decent. I tweaked my lower back in the gym so im going to take a day off tomorrow and just do cardio for a few days. It was my first day back doing squats after doing my back 2 months ago. This time, instead of continuing, i stopped and just layed on the floor for 10 mins straight away instead of ignoring it. Its sore and stiff-but it will definatly be okay in a few days. Im glad i didnt ignore it. I might do hack squats from now on where my back is supported.

    Workout:
    Lunges:
    BW: 20 reps
    20kg x20
    28kgx20
    28kgx20

    Seated calf raise
    30kgx12 3 sets

    Squats:
    50kgx10
    60kgx10
    60kgx10
    80kgx10

    I was working my way up through the sets for this. My legs found it easy-apparently my back didnt even though it only hurt once i racked it. I was watching in the mirror. It didnt look like i was leaning too far forward-i may have done something wrong, or maybe its just my back, i am unsure.

    I stopped the workout here.

    I checked my blood pressure tonight. It was 120/64 with 54 pulse.

    Weekly weigh in tomorrow!
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    Weekly write up1:

    Weight: 83.5kg
    Body fat: 14.6% (down from 15.5 if i take the word of the scales)
    Muscle: 48.2%
    Water: 61.5%
    Blood pressure:120/64
    Resting Pulse: 56

    Putting Anabeta and alpha-t2 together is an interesting combination. Ive found alpha t2 has strong appetite suppression and anabeta has a strong appetite increase. So at one point you have the thought of food making you nauseous and at other points absolutely dying for a meal haha.
    Ive found i am particularly sensitive to alpha t2 and my heart beats very strong if i take 2 tablets or take it with 2 bigger dose of caffeine.

    I've been very thirsty this week and really making sure I'm hydrated has been a solid task due to the amount of activity I'm doing.

    I have noticed a slight increase in endurance so far and a slight increase in strength while looking visibly leaner each day. I actually got a lower body fat reading earlier in the week, but that was right after HIIT, so i figured id be cheating myself if i believed that.

    Diet:
    Ive eaten fairly well this week. I've been trying to carb cycle. Earlier in the week while i was on cardio only days i was only getting my carbs from vegetables (and oats in the morning). However as the week went on and i started doing compound lifts i ate more carbs (well a little more in general) through out the day before hand to power the workouts and to encourage some growth. However im on a few days off now so i'll drop my carbs again.


    That's it for the first week! I'm absolutely stoked with the results so far.
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    Looking visibly leaner each day is the best you can hope for. Great work Doc!
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    Day 9: Back, rear delts, traps

    Today i was careful in my workout not to aggravate my lower back which was feeling better today. I mainly stuck to machines and cables just to be safe. I really pulled some heavy loads on these machines though.

    Pullups> Machine shrugs
    x10 4 sets > 100kgx10 80kgx10 80kgx8 60kgx10

    Hammer strength seated rows
    60kgx10, 80kgx10 (pr) 100kgx5 (pr) 80kgx8 80kgx8>60kgx8>40kgx10

    Hammer strength lat pulldowns
    100kgx10 120kgx10 140kgx6 140kgx3 120kgx8>100kgx6>80kgx6

    Cable rows overhand>underhand
    60kgx10>60kgx5
    65kgx8>50kgx6
    60kgx10>45kgx6
    55kgx8>40kgx8

    Close grip pulldowns>machine rear flys
    80kgx8 >56kgx6
    75kgx8>56kgx6
    70kgx8>49X8

    Gym ball situps +5kg
    x20 3 sets

    Reverse db flys
    6kg x10 3 sets

    20 mins cardio on treadmill with incline of 7-9. I was mainly walking with a light jog at the end.
    ~Get shredded or die trying! The alphamine chapter~
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    Quote Originally Posted by bdcc View Post
    Looking visibly leaner each day is the best you can hope for. Great work Doc!
    Thanks Ben, im really working hard at the moment.
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    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~
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    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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    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
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    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
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    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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    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
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    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
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    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.
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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