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

**mustang0341** · 11-16-2012 10:01 AM

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!!!

**R3ACTION** · 11-16-2012 10:11 AM

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.

**LiveToLift** · 11-16-2012 10:30 AM

Nice job on the PR bro. Enjoy the vaca!

**mustang0341** · 11-18-2012 10:32 AM

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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**mustang0341** · 11-21-2012 12:06 PM

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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**AaronJP1** · 11-21-2012 12:11 PM

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.

Sent from my iPhone using Am.com

How does grandma cook? High carb low protein?

That'll still get cha big.

**mustang0341** · 11-21-2012 01:28 PM

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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**BPjohn123** · 11-21-2012 08:42 PM

I would love your grandma!

**mustang0341** · 11-22-2012 12:38 PM

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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**AaronJP1** · 11-22-2012 01:16 PM

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...

**mustang0341** · 11-23-2012 08:39 PM

Ok, headin back tomorrow so i will get back on track sunday!

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**LiveToLift** · 11-23-2012 09:18 PM

Originally Posted by mustang0341

Ok, headin back tomorrow so i will get back on track sunday!

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Clean up time!

**mustang0341** · 11-23-2012 10:07 PM

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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**AaronJP1** · 11-23-2012 10:11 PM

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

Sent from my iPhone using Am.com

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.

**Distilled Water** · 11-24-2012 12:01 AM

Looking forward to weigh in. May not be as bad as you think.

**mustang0341** · 11-24-2012 09:38 AM

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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**mustang0341** · 11-26-2012 07:37 PM

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!

**mustang0341** · 11-26-2012 07:39 PM

Originally Posted by Distilled Water

Looking forward to weigh in. May not be as bad as you think.

nice veins in your avi bro!!

**Distilled Water** · 11-26-2012 07:53 PM

Originally Posted by mustang0341

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.

**mustang0341** · 11-26-2012 09:24 PM

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!!!

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

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