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

[mustang0341]

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.

[LiveToLift]

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!

[mustang0341]

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

[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....

[AaronJP1]

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?

[mustang0341]

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

[mustang0341]

a little motivation....check
1.5scoops of Alphamine....check
1.5scoops of Hemavol....check

off to crush chest!

[LiveToLift]

a little motivation....check
1.5scoops of Alphamine....check
1.5scoops of Hemavol....check

off to crush chest!

Kill it man! Your welcome! :-D

[mustang0341]

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

[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.

[BPjohn123]

Beastmode Mustang....good job bro

[mustang0341]

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)

[Distilled Water]

Strong pull up numbers after all that back work

[mustang0341]

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.

[MrKleen73]

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.

[mustang0341]

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!

[mustang0341]

Ok so update will be in the a.m. Busy w/ daughter tonight.

Sent from my iPhone using Am.com

[LiveToLift]

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!

[AaronJP1]

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.

[mustang0341]

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.