Blood Sweat and Guts Anabeta/Endosurge log

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    Heres what im thinking as a 4 day split to get me back going for about 4-6 weeks as i focus on my form, diet, conditioning and MMC.

    Chest n Bis n abs:

    Decline Bench-
    3 sets of 8-10 reps
    Incline Bench-
    3 sets of 8-10 reps
    Incline Flys-
    2 sets of 12 reps
    Flat DB flys-
    2 sets of 12 reps
    Chin-ups
    2 sets
    Barbell Curls-
    3 sets of 10 reps
    Incline Curls-
    3 sets of 10 reps

    Leg raises
    2 sets rest pause to 12
    rope crunches
    2 sets of 12

    Legs and Calves

    Squat
    3 sets of 8
    Hack squat
    2 sets of 10
    leg press 2 sets of 10
    SLDL
    3 sets of 8
    Leg extensions SS leg curls
    2 sets of 12

    Standing Calf raises
    3 sets of 12
    Seated Calf raises
    3 sets of 12

    Shoulders n tris n abs:

    Standing BB press
    2 sets of 8
    DB press
    2 sets of 10
    Lateral Flys
    3 sets of 12
    Rear delt flys
    3 sets of 12

    CGBP
    3 sets of 8
    French press
    3 sets of 10
    Cable Press down
    2 sets of 12

    Leg raises
    2 sets rest pause to 12
    rope crunches
    2 sets of 12

    Back n traps
    Pullups warm up
    bent over BB rows
    3 sets of 8
    lat pull down
    3 sets of 10
    t-bar rows
    2 sets of 8
    seated rows
    2 sets of 12
    dorian yates machine
    2 sets of 12

    this will be good for now. ill focus on the lifts and hitting the muscle, then after a week or two ill upp the weight and get some lower rep sets in, then after that possibly the volume. but as for now i think this will be enough, yet not too much. However i KNOW ill want to do more once im in the gym.

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    Looks like a nice chest and bis lift to me.
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    What is your ultimate goal? Bulking up to 200lbs? And your workout template is the Blood Sweat and Guts template from Dorian?

    also whenever I am injured or sick, I get reinvigorated to lift and make progress... In my down time I also do a ton of research to fill up the extra time.
    SFW and GFH
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    Quote Originally Posted by MrKleen73 View Post
    Looks like a nice chest and bis lift to me.
    it was a good one!
    Quote Originally Posted by Inarius View Post
    What is your ultimate goal? Bulking up to 200lbs? And your workout template is the Blood Sweat and Guts template from Dorian?

    also whenever I am injured or sick, I get reinvigorated to lift and make progress... In my down time I also do a ton of research to fill up the extra time.
    Yea just want to get up to 200 then re-evaluate for a slow cut. Im gonna have to forgo the high intensity till i get back to 100%.

    Yea ive been doing alot of that as well.

    Chest n Bis:

    Decline bench:
    did 2 sets of 135 x 12 just nice and smooth light weight getting the chest warm and feeling it.
    155 x 10, 155 x 10

    Incline DB
    50s x 12, 60s x 10, 60s x 10

    DB flys
    25s x 12, 3 sets

    Incline DB flys
    20s x 12 3 sets

    Chinups
    9, 5

    Barbell curls
    60 x 10, 3 sets

    Incline Curls
    15s x 12, 3 sets

    bis were pumped and lovin it! chest wasnt that pumped but i think i hit it.

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    What program is that?
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Good re-entry workout.
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    Quote Originally Posted by y0lked View Post
    it was a good one!


    Yea just want to get up to 200 then re-evaluate for a slow cut. Im gonna have to forgo the high intensity till i get back to 100%.

    Yea ive been doing alot of that as well.

    Chest n Bis:

    Decline bench:
    did 2 sets of 135 x 12 just nice and smooth light weight getting the chest warm and feeling it.
    155 x 10, 155 x 10

    Incline DB
    50s x 12, 60s x 10, 60s x 10

    DB flys
    25s x 12, 3 sets

    Incline DB flys
    20s x 12 3 sets

    Chinups
    9, 5

    Barbell curls
    60 x 10, 3 sets

    Incline Curls
    15s x 12, 3 sets

    bis were pumped and lovin it! chest wasnt that pumped but i think i hit it.

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    Perhaps a trick you could use to help get you back to the high intensity if you want is to go heavier weight wise and lower your rep range. Personally I hte high rep high intensity...it just doesn't do sh*t for me. I respond better to heavy weight. However, while I am not fond of high intensity high reps, I still add it in once and a while for the shock factor to my muscles and the only way to really get myself to being prepared for high intensity high reps is by going extra heavy and low reps. For example, my personal favorite training style is my 10x3 program. Nothing gives me better results or pumps for that matter.

    Cheers!

    -Sean-
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    He and I have discussed methods of pre-exhaustion for myofibrilar growth. There's no doubt big weight is the road to muscle building. That's not the case here, looks like he's just trying to get back into the swing of things from a few days of bad bugs. A 10-12 rep range will make some improvement but I suggest moving to a 6-8 range in a few weeks after the numbers start stabilizing then go for the big increases. Some motions can go to the 4-6 range for a single set or the whole damn thing.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Quote Originally Posted by SamBoz19

    Perhaps a trick you could use to help get you back to the high intensity if you want is to go heavier weight wise and lower your rep range. Personally I hte high rep high intensity...it just doesn't do sh*t for me. I respond better to heavy weight. However, while I am not fond of high intensity high reps, I still add it in once and a while for the shock factor to my muscles and the only way to really get myself to being prepared for high intensity high reps is by going extra heavy and low reps. For example, my personal favorite training style is my 10x3 program. Nothing gives me better results or pumps for that matter.

    Cheers!

    -Sean-
    Ive personally never responded to strictly heavy probably because my fast twitch muscle % is not favorable. 8-10 has always been my bread and butter but like yourself I will do solely heavy workouts from time to time.


    Quote Originally Posted by OrganicShadow
    What program is that?
    It's called "y0lked gets back to basicz" program lol
  10. Registered User
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    Quote Originally Posted by MrKleen73
    Good re-entry workout.
    Thanks man! I'm already re-feeding.
    7 slices turkey bacon, 2 scoops whey, 100g oats
    2 cups white rice, 1 large chicken breast
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    I was talking about the calculations but that was good. Lol
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Quote Originally Posted by OrganicShadow View Post
    I was talking about the calculations but that was good. Lol
    Was a nice little lay out to the macros wasn't it.
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    Quote Originally Posted by MrKleen73

    Was a nice little lay out to the macros wasn't it.
    Yeah I use MFP but looking for something better
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    It's called my plate by live strong. I'm tired of this cough. I've done everything I can in the last week getting myself better and the cough is just persistent beyond what I can do. Ive done everything the nurse has asked and the cough still lives (about once every 5 mins but not severe) It's time to get back on track and move on with or without it.

    2 red potatoes and 5 eggs, 3 yolks.
    2 caps Anabeta 2 caps Endosurge

    About to hit a leg and abs workout, 15 mins cardio and 30 mins steam room (for cough).
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    Get that eucalyptus spray for the steam room! That stuff is MAGIC!
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Quote Originally Posted by OrganicShadow
    Get that eucalyptus spray for the steam room! That stuff is MAGIC!
    Ours has it built into the steam! But im definitely willing to try any remedies for cough relief. Gonna get some airborne to boost the immune system.

    Go GIANTS!!!
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    Quote Originally Posted by OrganicShadow View Post
    Get that eucalyptus spray for the steam room! That stuff is MAGIC!
    Indeed.

    Cheers!

    -Sean-
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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    Saturdays leg workout:

    still in recovery mode. couldnt do much after squats but atleast i stuck to squats and got them done.

    Squat:
    135 x 12, 185 x 10, 215 x 8, 215 x 8, 215 x 8

    obviously the weight is light, but my chest and respiratory system just completely failed. I was soo tired after just 2 light sets of squats i coulndt continue.

    Leg curls SS Leg extensions- didnt remember the weight just did 3 sets of 12 and increased the weight each time

    sanding calf raises:
    2 sets of 12


    i was DONE! Obviously im still getting over the cough but man i didnt think id be set this far back. getting sick sucks! its expensive AND extremely detrimental! back to square 1 FML!
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    BB Press
    95 x 8, 8, 8 felt light and was feeling it so i just keep going with it!

    DB press:
    45s x 12, 10

    Lateral Flys
    15s x 12, 12
    20s x 10

    Rear Delt machine
    3 sets of 12 solid here.

    Pre-fatigue Push downs
    45 x 15, 60 x 12, 60 x 12, 60 x 12

    French Press
    EZ + 25 x 10, 8, 8

    CGBP
    95 x 12, 105 x 12, 115 x 8

    Not a bad workout. Just trying to jump start the body again. Weight is back to 170 and im grilling up major chicken and turkey bacon tonight while doing the physics homework.

    The current plan is to re-do the leg workout wednesday morning before work. Then back n traps friday night. We shall see how that pans out
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    Quote Originally Posted by y0lked View Post
    BB Press
    95 x 8, 8, 8 felt light and was feeling it so i just keep going with it!

    DB press:
    45s x 12, 10

    Lateral Flys
    15s x 12, 12
    20s x 10

    Rear Delt machine
    3 sets of 12 solid here.

    Pre-fatigue Push downs
    45 x 15, 60 x 12, 60 x 12, 60 x 12

    French Press
    EZ + 25 x 10, 8, 8

    CGBP
    95 x 12, 105 x 12, 115 x 8

    Not a bad workout. Just trying to jump start the body again. Weight is back to 170 and im grilling up major chicken and turkey bacon tonight while doing the physics homework.

    The current plan is to re-do the leg workout wednesday morning before work. Then back n traps friday night. We shall see how that pans out
    Solid workout. Additionally, physics homework = lame. LOL. . I remember doing physics. I am one of those odd people that understand physics and can apply the laws, but trying to show my work or explain it is rather difficult. .

    Cheers!

    -Sean-
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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    Quote Originally Posted by SamBoz19

    Solid workout. Additionally, physics homework = lame. LOL. . I remember doing physics. I am one of those odd people that understand physics and can apply the laws, but trying to show my work or explain it is rather difficult. .

    Cheers!

    -Sean-
    Thanks. Not bad for being sick. Ha yupp physics is definitely one of thoes subjects, however college physics is another language and a whole new way of thinking.... And applying haha
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    Quote Originally Posted by y0lked View Post
    Thanks. Not bad for being sick. Ha yupp physics is definitely one of thoes subjects, however college physics is another language and a whole new way of thinking.... And applying haha
    Very true. Believe it or not though my understanding of physics and having a general idea of how to apply the laws helped me in psychology (specifically in my statistical research courses during my Master's Degree program).

    Cheers!

    -Sean-
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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    Quote Originally Posted by SamBoz19

    Very true. Believe it or not though my understanding of physics and having a general idea of how to apply the laws helped me in psychology (specifically in my statistical research courses during my Master's Degree program).

    Cheers!

    -Sean-
    Psychology eyy? No wonder its a life sciences course haha.
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    Quote Originally Posted by y0lked View Post
    Psychology eyy? No wonder its a life sciences course haha.
    LOL.

    Cheers!

    -Sean-
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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    Alright man, let's see how legs go for you today. With the weight back yo and recovery those numbers should jump back up no problem. I never had to take physics but I'm kicking myself for it now

    -OS-Team App Nut
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    Yolked bitch slap your doctor! You should be on an albuterol inhaler by now. You sound like you have beginning stages of bronchitis. Constant and repeated dry shallow cough not producing any phlegm I bet either. You should call and ask for an inhaler so you can continue on with life. A hit off an inhaler pre workout will open those bronchial tubes so you can get oxygen in without ending up in a coughing fit.

    If he wont then go to the pharmacy and ask them for an epinephrine inhaler or get yourself some low dosed ephedrine. They keep the epinephrine behind the counter and not sure depending on where you are the availability of ephedrine but they might have some 8-10mg caps back there.
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    Quote Originally Posted by MrKleen73
    Yolked bitch slap your doctor! You should be on an albuterol inhaler by now. You sound like you have beginning stages of bronchitis. Constant and repeated dry shallow cough not producing any phlegm I bet either. You should call and ask for an inhaler so you can continue on with life. A hit off an inhaler pre workout will open those bronchial tubes so you can get oxygen in without ending up in a coughing fit.

    If he wont then go to the pharmacy and ask them for an epinephrine inhaler or get yourself some low dosed ephedrine. They keep the epinephrine behind the counter and not sure depending on where you are the availability of ephedrine but they might have some 8-10mg caps back there.
    Fer real bro! Luckily I got one a few days ago but it disappeared! It was helping and I got through the bronchitis. It's pretty much gone but thanks bro.
    [QUOTE="OrganicShadow"]Alright man, let's%2
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    Yeah right. Some doctors would rather have you see their PA, prescribe you a Z Pack, and send you home.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Quote Originally Posted by OrganicShadow View Post
    Alright man, let's see how legs go for you today. With the weight back yo and recovery those numbers should jump back up no problem. I never had to take physics but I'm kicking myself for it now

    -OS-Team App Nut
    Legs went good yesterday.

    Jefferson Squat:
    Bar x 12 3 sets alternating (so 6 sets)

    Squat
    135 x 15, 185 x 12, 185 x 10, 225 x 7

    Leg Press
    2 pps x 15, 3 pps x 12, 4 pps x 10, 4pps x 10

    SLDL
    135 x 12, 185 x 12, 230 x 8

    Extension and Leg curls
    3 x 12

    Standing calf raises
    3 x 12


    First whole completed upper leg day. Was soo tired i barely got calves in. Gonna do them again with chest n bis tomorrow.

    Diet yesterday was weird from halloween

    5 slices turkey bacon (7.5g fat, 10g protein), 2 scoops whey (6g fat, 8g carbs, 50g protein)
    1 scoop whey post workout (3g fat, 4g carbs, 25g protein)
    Footlong Subway hot pastrami sammich with provolone (66 fat, 96 carbs, 60g protein)
    3 slices pizza (31g fat, 103g carbs, 29g protein)
    1 frozen hamburger (27g fat, 50g carbs, 30g protein)
    140g fat 1,264.5 calories
    261g carbs 1044 calories
    204 g protein 816 calories
    Total cals 3,124 <----- didnt eat nearly enough. need more carbs
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    Have you noticed much from the supplement stack? I just ordered this and was going to run it with daa.
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