PES/USPLabs Recipe for Success TstPwdr,AnabE,ErPro (unsponsored)

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    Yesterday was rough, I slept like crap getting only about 3.5hrs of good sleep. This physical fitness thing is most definitely in my blood now though because I still drug my butt out of bed at 3am to hit the gym just after 4. I dosed two scoops of Alphamine to wake up and get motivated and that turned out to be the right choice.

    2scoops Alphamine + 2scoops Hemavol = an alive and awake mustang0341

    the gym session was nothing to scoff at although it could have been better. A little slow to start but I impressed myself the longer I went. I seem to not want to leave the gym these days which is getting dicey on my work days. Yesterday I got showered and changed for work with only a few minutes to spare......damn addictions I tell ya!

    Workout: Arms

    Incline Alternating Dumbbell Curls:
    35x9
    40x6
    35x8
    30x12

    Hammer Curls:
    40x8
    35x10
    30x12
    30x12

    Close Grip Bench:
    ***bench and smith machine were being used so I grabbed a shorter barbell (maybe 35lb bar) and a free standing bench to make it work
    85x15
    85x20
    85x25
    85x20
    ***not close to my normal weight but I made it work

    Dumbbell Alternating Bicep Curl:
    35x9 super-set w/ cable curls 120x8
    35x8 super-set w/ cable curls 120x8
    30x8 " " 110x10
    25x8 " " 100x10

    Cable Push Down:Short Bar
    130x15
    150x12
    160x8
    160x8

    Barbell Curl (21's) Super-set w/ Cable Triceps Pulls (rope):
    45x21 + 70x12 3sets (fast for burn and pump)


    Diet:
    ending diet was not bad but I sometimes don't get to eat depending on how busy work is. Due to that I ate way too much for lunch (13oz meatloaf) and should have made it two meals.

    2367kcals 195p/88c/143f

    bfast pre-w: ON shake
    pos-w: almonds and apple
    ***didn't get to eat for awhile
    lunch: 13oz meatloaf (late lunch)
    snack: almonds
    dinner: natty peanut butter and almonds

    not the best day diet wise but definitely a learning point, had the meatloaf been two meals it would have been much better for my body.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!

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    2 scoops alphamine/2 scoops hemavol has to be epic! I've been rocking just over a scoop of each and loving the boost and pump. Nice lifts too man!
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    ok so today is day 30 of this stack. I am very excited going forward as with Anabeta/Erase I saw the most changes in the 2nd month. I got alot more sleep last night and hit legs today at 4am. Noticed that I have an impingement in my left hip that is killing me when I squat. I can Leg Press without any issues though so I will just make the Leg Press my main leg workout from here on out.

    Workout: Legs

    Squat:
    ***left hip impingement is killing me and my numbers here
    135x10
    155x7
    175x5
    135x8

    Leg Press:
    270x12
    350x12
    360x10 PR
    400X10 PR
    270X12
    ***couldn't squat sh!t so I went heavy here

    Leg Extensions:
    60x8 each leg + 150x8 both legs
    60x8 each leg + 140x8 both legs
    60x8 " " + 130x8 " "
    60x8 " " + 120x8 " "
    120x18 both legs
    ****progressively faster reps as the weight gets lighter

    Standing Barbell Calf Raise:
    185x24 feet out/in/straight 8 each way
    185x24 " "
    185x21 " 7 each way
    185x21 " "

    Barbell Bench:
    185x10
    185x10
    185x10
    185x8

    No Cardio
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    off day today so I did a bit of cardio. Weight is back up to 199lb as of tonight (most likely 197 in the morning) but my waist is smaller. Still seems as though I am carrying some the same amount of fat on the lower abs. Getting more vascular too which is nice as well as tightening of the muscles.

    Cardio:

    10min walking incline
    10min run = 2miles total

    Diet:
    2545kcals 189p/85c/168f

    bfast: (post-w)shake w/ almond milk, almonds
    snack: natty peanut butter
    lunch: 6 eggs (3whole/3white) w/ kielbasa
    snack: almonds
    dinner: (free meal at Applebees for Vets Day) Bourbon Steak w/ Potatoes

    Chest tomorrow and looking forward to it....
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Quote Originally Posted by mustang0341
    off day today so I did a bit of cardio. Weight is back up to 199lb as of tonight (most likely 197 in the morning) but my waist is smaller. Still seems as though I am carrying some the same amount of fat on the lower abs. Getting more vascular too which is nice as well as tightening of the muscles.

    Cardio:

    10min walking incline
    10min run = 2miles total

    Diet:
    2545kcals 189p/85c/168f

    bfast: (post-w)shake w/ almond milk, almonds
    snack: natty peanut butter
    lunch: 6 eggs (3whole/3white) w/ kielbasa
    snack: almonds
    dinner: (free meal at Applebees for Vets Day) Bourbon Steak w/ Potatoes

    Chest tomorrow and looking forward to it....
    I think I've heard of that free vets meal...
    How do they notify you guys about it?
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  6. Senior Member
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    Quote Originally Posted by AaronJP1 View Post
    I think I've heard of that free vets meal...
    How do they notify you guys about it?
    they advertise it on tv locally here
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    a little motivation....check
    1.5scoops of Alphamine....check
    1.5scoops of Hemavol....check

    off to crush chest!
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Quote Originally Posted by mustang0341
    a little motivation....check
    1.5scoops of Alphamine....check
    1.5scoops of Hemavol....check

    off to crush chest!
    Kill it man! Your welcome! :-D
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    chest done and killed even set a few PR's. Today is a refeed, gonna try to get this right. Last 4 to 5 days have been fairly low carb so here goes......


    Workout: Chest

    Bench
    155x12
    225x5
    250x2 PR wanted more and def prolly could have had three but I didn't have a spotter.
    205x8
    185x12

    Dumbbell Bench:
    60x12x4sets

    Smith Machine Decline:
    185x10
    205x8
    225x8 PR Reps
    175x12

    Machine Fly:
    120x12
    140x12
    170x8 PR could have gone heavier...next time
    140x12

    Cable Bench:
    60x15 left arm only 100x20 both arms
    60x15 " " 110x15 both
    60x12 " " 110x15 both
    60x10 " " 100x12 both
    ***left side is lagging a bit so I am trying to catch it up

    Abs:

    Weighted Crunch:
    25x20x2sets

    Leg Pulls:
    20x2sets

    Oblique Crunches:
    20x2sets

    Dumbbell Side Bends:
    65x15x2sets

    Cardio:
    10min run at 6.5mph
    10min stationary bike


    Diet:Refeed
    as of posting 1973kcals 131p/245c/53f Ending: 2559kcals 152p/294c/89f


    bfast: (pre-w) Peantu Butter Cheerios w/ whole milk / natty peanut butter +Slinshot
    snack: (post-w) shake w/ whole milk and banana / blueberry bagel w/ cream cheese
    lunch: 7oz bone-in ham / 7oz sweet potato + SlinShot
    snack: 2 servings Reese's Pieces
    dinner: natty peanut butter / oatmeal w/ brown sugar
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
  10. Senior Member
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    Updated yesterdays refeed, which was fun I kinda missed carbs. Went to sleep at 201.5lbs woke up 197lbs. Off to hit back today!!! Will update later.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Beastmode Mustang....good job bro
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  12. Senior Member
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    update for yesterday's back workout


    Workout: Back

    Deadlift
    155x10
    205x5
    275x3 PR
    135X10

    One Arm Rows
    70x10x4sets

    Smith Machine Rows
    135x15
    165x12
    185x10
    205x8
    135x10

    Wide-Grip Lat Pulldown
    140x10
    180x6
    160x8
    140x10

    Barbell Goodmorning
    65x12
    65x12
    85x10
    85x10

    Pull-Ups
    bwx10
    bwx7
    bwx5
    bwx5

    Barbell Curls (21's)
    55x21
    55x21
    45x21
    45x21

    No Cardio

    Diet
    2733kcals 196p/94c/177f

    bfast: (post-w) shake w/ almond milk
    snack: natty p-butter
    lunch: 5eggs w/ kielbasa
    snack: natty p-butter
    dinner: bone in ham
    snack: resees pieces (love these and they need to be out of the house)
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Strong pull up numbers after all that back work
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  14. Senior Member
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    Quote Originally Posted by Distilled Water View Post
    Strong pull up numbers after all that back work
    thanks man, i couldn't do three pull-ups last November when I started hitting the weights again. I used to be able to knock out 20 back when I was active duty. Working hard to get back there.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Hey brother her to support you for the rest of the ride. I am busy as hell and can't read all the way through this at the moment, can I get a Cliff notes on your impressions / gains so far?
    If not that's understandable I will still be here to support ya.

    I do see some PR's up above so things look like they are going well.
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    Quote Originally Posted by MrKleen73 View Post
    Hey brother her to support you for the rest of the ride. I am busy as hell and can't read all the way through this at the moment, can I get a Cliff notes on your impressions / gains so far?
    If not that's understandable I will still be here to support ya.

    I do see some PR's up above so things look like they are going well.
    stoked to have you in here, I will give you a short synopsis when I update tonight!
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Ok so update will be in the a.m. Busy w/ daughter tonight.

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    Quote Originally Posted by mustang0341 View Post
    Ok so update will be in the a.m. Busy w/ daughter tonight.

    Sent from my iPhone using Am.com
    Enjoy that family time man!
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    Quote Originally Posted by mustang0341
    Updated yesterdays refeed, which was fun I kinda missed carbs. Went to sleep at 201.5lbs woke up 197lbs. Off to hit back today!!! Will update later.
    I love waking up a few pounds lighter.

    PR city in this log.
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  20. Senior Member
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    Quote Originally Posted by MrKleen73 View Post
    can I get a Cliff notes on your impressions / gains so far?
    Ok lets see how short but detailed I can make this. Just week6 of an 8week stack. I started this stack at 198 dropped to 195 at one point but am back to 197/198 again. My waist still seems the same if not a bit smaller and bf doesn't seem to have changed much. I am thicker in the shoulders and upper chest and calves are getting very defined. Hardness is outstanding along with added strength and endurance (hence some PRs). Vascualrity has improved alot!!! When I first ran Anabeta/Erase a few months ago was the fist time in my life that my biceps veins started showing along with a few in my forearms. Now I have multiple veins in my forearms along with biceps that show all the time. When I am lifting I can see horizontal veins spidering across my upper/lower arms, chest, shoulders and legs...it is phenomenal. One negative thing thought is hunger...Anabeta Elite makes me hungry like crazy. My last stack I meticulously maintained close to 1900kcals and went from 208lbs to 192lbs. I am noticeably more dense than when I was at 192 though. My cals this go around have routinely been around 2300 but my weight has relatively stayed the same which is nice. Diet is still something I am trying to get a handle on.
    I was a mish mash of things workout wise up to last Nov. when something just switched in me, I decided I was tired of looking at myself in the mirror. I started dieting 10days before thanksgiving and people told me I was stupid for trying around the holidays. I was 222lbs and FAT when I started. It is clear to me that I don't know enough about proper diet yet to go further, but know enough to stay at this weight....I WANT MORE THOUGH!! ok...end synopsis.

    Yesterday was an off day and I was super busy at work so I was not able to eat lunch or keep track of my cals. Highpoint was I had a bag of almonds with me so I managed to get something while running around at work...low point was when I got home the wife had made ghetto beef stroganoff with "cubesteak" and enriched noodles.....so I ate about 8oz of it and made a shake. Today is shoulders so I am off to kill a 4am gym session.



    here are some pics of me from last Nov when I started compared to the beginning of this stack, damn near a year of change.

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    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    ok my brothers, I pulled a 19hr day yesterday so no update. Also this will be the last update for a couple of days as I leave for vacation to Georgia to see the grandparents. Not sure how the workouts will go there, might have to jog and do push-ups/sit-ups all week. It might even end up being a good cardio week and lifting break for my body!

    Yesterday's Workout: Shoulders

    Press
    115x8
    125x6
    145x5 (PR Reps)
    160x1 (PR)

    Barbell Shrug
    185x12
    185x12
    185x12
    ***neck started to hurt a little so I dropped last two sets

    Dumbbell Lateral Raise:
    25x10
    25x8
    25x8
    25x8
    ***all sets drop-set w/ 15x10

    Dumbbell Upright Row
    35x8
    35x8
    35x8
    ***drop-set 20x10

    Front Plate Raise
    45x8 super-set w/ dumbbell press 25x20
    45x8 ss 25x18
    45x8 ss 25x18
    45x8 ss 25x15
    ***super-set is fast for burn and pump

    Dumbbell Shrug
    60x12
    70x10
    80x8
    70x10

    Dips
    bwx20
    bwx15
    bwx12
    bwx10

    Rear Delt Flys (machine)
    60x15
    70x12
    80x10
    90x10

    No Cardio


    Diet
    2453kcals 202p/74c/160f


    catch you bros in a few days!!!
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Quote Originally Posted by mustang0341
    ok my brothers, I pulled a 19hr day yesterday so no update. Also this will be the last update for a couple of days as I leave for vacation to Georgia to see the grandparents. Not sure how the workouts will go there, might have to jog and do push-ups/sit-ups all week. It might even end up being a good cardio week and lifting break for my body!

    Yesterday's Workout: Shoulders

    Press
    115x8
    125x6
    145x5 (PR Reps)
    160x1 (PR)

    Barbell Shrug
    185x12
    185x12
    185x12
    ***neck started to hurt a little so I dropped last two sets

    Dumbbell Lateral Raise:
    25x10
    25x8
    25x8
    25x8
    ***all sets drop-set w/ 15x10

    Dumbbell Upright Row
    35x8
    35x8
    35x8
    ***drop-set 20x10

    Front Plate Raise
    45x8 super-set w/ dumbbell press 25x20
    45x8 ss 25x18
    45x8 ss 25x18
    45x8 ss 25x15
    ***super-set is fast for burn and pump

    Dumbbell Shrug
    60x12
    70x10
    80x8
    70x10

    Dips
    bwx20
    bwx15
    bwx12
    bwx10

    Rear Delt Flys (machine)
    60x15
    70x12
    80x10
    90x10

    No Cardio

    Diet
    2453kcals 202p/74c/160f

    catch you bros in a few days!!!
    Enjoy your rest bro.
    "Dynamic Trio's Superior Third"
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    Nice job on the PR bro. Enjoy the vaca!
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    Trip went well but alas I now have to start damage control. Grandma's breakfast this morning was homemade biscuits and gravy. Gonna be a rough week for my diet. Smashed arms the day I left home though...will get it posted up when I can get to a computer.

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    This vacation is killing my diet, from my grandma " i dont cook low carb high protein, you'll just have to start your diet when you get home." The only good thing is i haven't stepped on a scale to see the damage yet. Been running in the mornings but hurt my left hammy yesterday so who knows now.

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    Quote Originally Posted by mustang0341
    This vacation is killing my diet, from my grandma " i dont cook low carb high protein, you'll just have to start your diet when you get home." The only good thing is i haven't stepped on a scale to see the damage yet. Been running in the mornings but hurt my left hammy yesterday so who knows now.

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    How does grandma cook? High carb low protein?

    That'll still get cha big.
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    Quote Originally Posted by AaronJP1

    How does grandma cook? High carb low protein?

    That'll still get cha big.
    Down south cookin, large meals with potatoes in almost everything. Doesn't help when its all homemade too. Pumpkin/Pecan pies and its not even turkey day yet. Grandma is all "boy you're too skinny, eat some more" and it is hard as hell to say no to grandma. She is a strong willed Georgian woman.

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    I would love your grandma!
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    Turkey Day, more cals and carbs. Think i'm up about 7 lbs in a week, going to have alot of ground to make up. Ohwell, not like I get to see my grandparents very often let alone eat their home cookin. One things for sure my glycogen should be plenty full and my metabolism primed to go low carb.

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    Quote Originally Posted by mustang0341
    Turkey Day, more cals and carbs. Think i'm up about 7 lbs in a week, going to have alot of ground to make up. Ohwell, not like I get to see my grandparents very often let alone eat their home cookin. One things for sure my glycogen should be plenty full and my metabolism primed go low carb.

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    Thats the proper attitude haha...
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    Ok, headin back tomorrow so i will get back on track sunday!

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    Quote Originally Posted by mustang0341
    Ok, headin back tomorrow so i will get back on track sunday!

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    Clean up time!
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    Quote Originally Posted by LiveToLift

    Clean up time!
    Gonna have to call a state of emergency, dreading the scale when i get home to see how bad the damage is.

    I ran three days in a row and even added some sprints but tweaked my hammy and glute in the process. So nothing since Tuesday

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    Quote Originally Posted by mustang0341

    Gonna have to call a state of emergency, dreading the scale when i get home to see how bad the damage is.

    I ran three days in a row and even added some sprints but tweaked my hammy and glute in the process. So nothing since Tuesday

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    Go lift and burn it all off.
    I ate pizza after pizza today all day, had a rock star as well (work had free lunch). Got off and went to go lift and warmed up with 225 on decline bench.
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    Looking forward to weigh in. May not be as bad as you think.
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    Quote Originally Posted by Distilled Water
    Looking forward to weigh in. May not be as bad as you think.
    You may be right but i can def see it in my chest and love handles. Hopefully a solid week and i should be back where i was at. Only have a week left of anabetabelite too.

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    ok guys, made home in one piece and the damage is 8lbs in just over a week. 197 to 205, phew time to kick it in gear. I also slowed on the supps too while on vaca due to not working out. Money is not going to allow me another bottle of Anabeta Elite so I had to make due with what I got, and what I have is a partial bottle of Anabeta OG. So here goes, I have 20 Erase Pro left so 20 days it is. I added the og anabeta in and it will look like this, next 10days will be 3 AnabetaElite+3 OG Anabeta with the last 10 days will be 5 OG Anabeta a day.

    time to get back to work!
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    Quote Originally Posted by Distilled Water View Post
    Looking forward to weigh in. May not be as bad as you think.
    nice veins in your avi bro!!
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    Quote Originally Posted by mustang0341 View Post
    nice veins in your avi bro!!
    Thanks homie.

    Up 8lbs? Meh, thats not too bad after a the binge you had. I put on a loooooot more LBS after my thanksgiving gorge and by today, I was about back to normal. I say about because I have kepy my carb intake higher than normal the past 2 days.
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    no workout today and mild diet...

    Diet for today

    1758kcals 168p/87c/81f

    bfast: oatmeal
    snack: natty p-butter
    lunch: salmon salad (salmon,mayo,relish)
    dinner: spaghetti squash spaghetti
    snack: protein shake

    gym tomorrow!!!
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
  

  
 

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