Tyler's first Anabeta Elite log (sponsored)
05-01-2013 10:35 AM
On the plus side, I still look bigger, fuller, and way more vascular than ever. I have shoulder veins starting to come out! It's not much of a bright side, but I will take what I can get!
05-01-2013 11:38 AM
Hey man, bolt gave you some great advice about and explanation about why your strength may have decreased a bit. I also suggest taking a few days off from lifting. Try and rest as much as you can to let you body recover. Also, don't worry about your recomp/diet hurting you, just watch what you eat and keep the carbs lower then usual and up the fats a bit (this is what I usually do when I take time off). A few days rest (except for some light cardio which you plan to do) will do your body good and have you back in the gym feeling good again. But that is awesome to hear that you are feeling bigger, fuller, and more vascular man . That is a huge plus for anyone IMO. Don't let this minor set back effect you or have you getting down on yourself. Happens to everyone and you will be back in no time.
05-02-2013 02:35 AM
Originally Posted by kbayne
Thanks dude! Yeah I am still not particularly thrilled about this, but after researching everything, I am confident that I can be back and stronger than ever on Monday. One thing though, it seems that carbs can have a beneficial effect on CNS recovery, so I think I shouldn't lower them and possibly increase slightly, just eliminating them in the latter part of the day. BCAAs also seem to be universally recommended, so I will make sure to keep up with those to encourage recovery. It sucks, though, the ABE is still in full force, so I feel like running to the gym right now, even though I have to wait. Oh well. On the plus side, it seems like the fat-loss issue wasn't just in my head, and I might actually continue to see some fat loss as my CNS recovers, even during my break.
The one thing I will have to be incredibly strict about, though, is junk food. It seems to have no place at all in this recovery diet, and can easily make CNS fatigue worse through the ingestion of preservatives and refined/low-quality ingredients. I have also been suggested to eat more green veggies, which will be no problem, and to keep my water intake high. I will try as hard as I can with the water, but it is always harder when I am not working out. I always get above 1 gallon, but I think closer to 1.5-2 will be better for me. Thanks for the tips, kbayne and bolt!
05-02-2013 05:42 AM
Good log mate with plenty of detail. I have a quick question. This rest pause training, for example if doing bench press, do you do 7 reps (to failure) then rack the bar and wait 10 tp 15 seconds and then more reps to failure, then wait another 10 to 15 seconds and more reps to failure. If this is the case would is that all you do for bench press or is that one set and then you may do more sets?
05-02-2013 06:12 AM
Hi Trav, thanks for following! That is a pretty accurate description of RP training, but there are a few things I should note. First, I do warm-up sets to get my body ready. For example, when I use 90lb dumbbells for bench, I usually do 4-6 warm-up sets first, depending on how I feel. Warm-up sets are not meant to exert any heavy workload from your muscles, so if I feel myself straining at all, I have made a miscalculation and stop immediately. My warm-up routine to get to 90s might look like this:
Originally Posted by travwj
45s x 8
60s x 5
75 x 2
85 x 1
I rest for 20-60 seconds between warm-up sets, depending on the exercise and what my body is telling me. After I finish the last warm-up set, I re-rack the 85s, get the 90s ready (close to or on my bench, ready to grab so I don't have to travel with them), and then wait 3 minutes while getting myself in the zone to kill it.
During the set, you can rest for different amounts of time in between your RP reps. Some people don't use a watch, and just count 10-12 deep breaths. I rest for 30 seconds, but when using heavy dumbbells and low reps, I upped it to 40 seconds, because just picking up the dumbbells and getting into position takes a toll, so I thought a few more seconds would be good. I also grab the weights off the floor QUICKLY and get them back to the bench before I start my count, so they are ready to go again when I am ready.
The most important part, in my opinion, is recognizing the difference between fatigue and failure. I can honestly say that I am the only person I see in my gym who trains to failure (in an American gym, that might be different). Most people I see have a specific rep number in mind (they do 8, then stop, even though they can do more, for example), or they "train to failure," by going until their muscles are fatigued and reps get hard to push and then stopping. For me, failure is failure. I am screaming if I have to, giving it 100% intent on beating my last numbers, and going until I absolutely cannot go anymore. Then I take my 30 seconds, breath deeply, and do it all again to 100% failure. Then I take 30 seconds again, breath deeply again, and rep to absolute failure again.
The last time I worked out with a buddy, he was really skeptical about the 1-set-per-body-part thing. Even after we were done, he said he didn't think he got a good enough workout off of it. He usually does 5 sets of several different exercises per part, totaling up to 30 working sets per workout. I called him two days later to see how he felt. He said he could barely move his arms and his lats felt like they were going to fall off.
If you are interested in trying RP training, I invite you to google DC lifting. That is the basic format I use (modified a bit because I have an old lower back issue). Ever since the first time I tried it, I was hooked. The only thing to look out for are signs of CNS fatigue (which, as you have read, I am experiencing now), since the lifting style is so much more intense than what most people (and nervous systems) are used to. I think the general recommendation is to follow the DC program for 6-8 weeks, and then switch to a lower-intensity program (like a 5 x 5, or whatever you enjoyed the most before doing DC) for 2 weeks to let your CNS recover. They use the term "blast" for the DC periods and "cruise" for the lower-intensity periods.
I hope this was of some help! I can't recommend this lifting style enough. It has really gotten me refocused on progress and strength, and it always gets me so excited to get into the gym. If you have any more questions, please post here, or PM me. Thanks again for following!
05-02-2013 06:28 AM
Here is my workout summary from yesterday:
-Dumbbell flat bench: 90s x 3-0-1
-Smith military press: 85 KG (including 20 for the bar) (187 lbs) x 5-2-1 (I started seeing stars after the middle set...scared the crap out of me)
-Upright row: 136 lbs (had to up the weight because I borrowed someone else's bar and didn't want to unload and load it again) x 4-2-2
-Triceps cable press down: 180 lbs x 3-2-2
-Cable side raise (on that cable machine I posted the link to the other day): 12.5 KG (27.5 lbs) x 6-5-5
-Cable front raise with a bar attachment (same machine as side raises): 17.5KG (38.5 lbs) x 10-6-6
No extra comments on how I felt. That is pretty well-detailed in yesterday's posts (short version: horrible). Aside from CNS issues, I have never looked as vascular as I look now. I think that my fat loss will start up again in a few days when my CNS is recovered as well.
05-02-2013 06:44 AM
Some decent numbers there. I have read up on DC training before, and after reading your log, will look into it again.
I have only used og anabeta and have read your log on that. So I am interested to see if you believe there is a noticeable difference between og anabeta and ABE.
Keep it up.
05-02-2013 08:05 AM
Originally Posted by travwj
Honestly, I was pretty skeptical about how big of a difference there would be between AB and ABE, but after trying both, the difference is huge. ABE has accelerated fat loss, lessened the impact of over eating on my physique, and made me feel great in general. Regular AB was my favorite supplement until 6 weeks ago. Now, ABE has replaced it. I think the big difference between PES stuff and a lot of other "proprietary blend" supplements, is that PES is using ingredients that are already proven to work, and they throw in real, working doses of them. Unlike a lot of other "kitchen sink" blends, you are getting the same amount of Anacyclus extract, forskolin extract, and 7 KETO that you would use by themselves, all combined into one pill. There is not a huge difference in mood compared to the original (I think I am feeling slightly calmer under pressure, which could be from the 7 KETO, but that could be in my head), but the original made such a positive difference in my mood that I didn't expect it to be improved very much. The GDA effects seem to be stronger with ABE, but again, that could always be my body responding better to the anacyclus (but I suspect that it is from the forskolin). The only huge difference, though, is the fat melting effect, and man I love that. I am normally the type of dude who can ruin a week's worth of hard work by hitting up a bar and then McDonald's on the way home on Friday. With ABE, my genetics are not getting the best of me, even if I slip up and eat a bunch of junk one night here or there. I think that this is what most other people are noticing, too. Just beware of some claims, like "I eat whatever I want all the time. I never stop eating and I am still getting thinner and stronger!" I don't know who is lucky enough to have those genetics, but if you are like me, just keep in mind that ABE will do wonders combined with good diet and hard work. I am, however, still sure that if I ate a couple of Big Macs every night before bed and dogged it in the gym, I would not have made close to the progress that I have made on this log.
To sum up, though. Is there a difference? Yes! Is the difference noticeable? Definitely! Is it worth the extra 10-20 bucks over the original formula? Hell yes! This is especially true if you struggle to lose fat and gain lean mass, like me.
05-03-2013 02:38 AM
I haven't exerted myself physically since Wednesday. The only exercise I have gotten is walking up 5 flights of stairs to teach a class yesterday. I have been eating more green veggies, continuing BCAA/creatine supplementation as well as all of my vitamins, fish oil, etc. I have not eaten a single thing that I haven't cooked myself, except for vegetables that I have eaten that are cooked by our school "chef." I have upped my carbs slightly throughout the day, as there seems to be evidence that carbs help CNS recovery in addition to muscular recovery; I have not eaten anything that is not whole grain, or fruit-based sugar, with the exception of the small amounts of sugars in the sweet soy sauce I use in some recipes. All of my fats have been fish oil, coconut oil, small amounts of cheese (less than 5g fat per day from cheese), small amounts of oil that the school's veggies might be prepared with, fats from chicken breast and pork tenderloin, and any fats in protein powder (2 scoops per day). I have been drinking about 1.5 gallons of water per day. I have not consumed any alcohol. I have also lowered my ABE dosing back to 5/day since I am resting. Tonight will be the first skipped workout. I hate the feeling of wanting to go lift/roll but not being able to do it (I do not, however, miss cardio all that much ).
I have had some additional signs that tell me I am doing the right thing by resting. I was really anxious and generally in a terrible mood yesterday. I normally don't have big problems with anxiety (unless I overdo it with stims or don't get enough sleep), and while on AB/ABE, I always feel like a million bucks. However, Wed night and yesterday I felt pretty rough (more so in the evening). Last night I actually took half a xanax to try to get the edge off, but it didn't help much. My sleep quality has also been really poor for the past two nights. I have been tossing and turning, waking up frequently with feelings of anxiety (almost like I wake up to realize I have over-slept my alarm...but at 3AM, 5AM, etc etc) and also having unpleasant dreams. The Dopadex does still seem to help me get to bed, so I could only imagine how bad I would feel without it. Hopefully it calms down by tonight because I will not be taking Dopadex tonight.
It seems like all of these things can happen during times of CNS fatigue. I do feel a bit better today compared to yesterday, but it is too early in the day to really tell. Today is my second rest day in a row (the first time on this log I have had two rest days in a row), so how I sleep tonight and how I feel tomorrow will be critical to monitor.
I have to continue to be diligent with food and water consumption. I find that on rest days (or when I am bored with nothing to do), it is much easier to overeat, eat junk food, not drink enough water, and even forget some supplementation (creatine, BCAA). As long as I keep these thing in my conscious mind, I shouldn't have a problem. Tomorrow night I have to go to dinner with my wife and her friends. Normally, I would try not to eat much of what they were eating, and try not to drink more than a beer or two. Because of my circumstances, I will not be eating or drinking anything at the restaurant. I REALLY need to be back to 100% by Monday, and am doing everything in my power to help that happen. I hope this works, and I really think that it will.
05-03-2013 05:02 AM
Great log and detail. Really appreciate this as I'm running ABE as my PCT in 3 weeks. Thanks for the diligence.
05-03-2013 05:05 AM
It's my pleasure! The real thanks goes to the PES team for hooking me up for this log!
Originally Posted by kenpoengineer
05-04-2013 07:17 AM
OK it is now Saturday. Day 3 of resting. I am feeling really good now. I slept about 10 hours last night (woke up after 8, then decided it would be a good idea to go back to sleep as I have nothing else important to do today...slept for 2 more hours), and got about 8 for the two previous nights. I am feeling much better overall, and really psyched to get back to it.
I think that adding in a bit more carbs has helped everything out also, with no apparent negative consequences. It seems like, while using AB/ABE cutting carbs in any extreme way is not necessary for me.
I am thinking about getting back into the gym tomorrow. I know I said I would wait until Monday, but if I feel good, I think it should be ok. I am thinking about just doing a basic pulling day with low intensity steady state cardio. Maybe 3 exercises (rack pulls, pulldowns, curls), at warm-up sets plus maybe 2 working sets to failure of each instead of rest-pause. Depending on how that feels, I am thinking about going back to rest-pause for a pushing workout on Monday. What do you guys think of that plan?
05-04-2013 08:21 AM
If you feel good then hit it back up but go slow. A light workout to get some blood flow going and not very heavy weights may be helpful.
Don't miss out on the next deal:
05-04-2013 11:40 AM
Agreed with bolt, if you are feeling better and up to it, hit the gym for a not so intense session. Then on Monday, if you feel up to it, start killing it in there.
05-05-2013 02:33 AM
Nice, ok thanks guys. I think I am going to try it. Will not go too heavy, but will try to get some good rack pulls in (which I guess will be heavy...but after that will take it easy ). I am feeling great, and I think that I will be able to push it hard for my last three logged workouts on MWF!
05-05-2013 05:27 AM
Well, I had my first workout back today. I lost a kilogram during my three rest days, so I am thinking my CNS was definitely pretty far gone last week. I did a lower intensity than normal. I did 3 exercises: rack pulls, wide grip pull downs, and cable curls. I did 10 min of steady state cardio before as a warmup. I was careful not to go above what felt like 90% of maximum effort. Here are the numbers:
100KG x 5
140KG x 5
160KG x 5
180 x 0
-Wide grip pull downs
82KG x 5
89KG x 5
96KG x 5
103KG x 5
103KG x 5
100 x 5
110 x 5
110 x 5
120 x 5
120 x 5
Overall, I did feel better than last Wednesday, but still, I didn't feel as great as I would have wanted. That could have been because my gym was about 85 degrees and filled with smoke (some stupid Daoist parade...they play obnoxious music really loudly, march through the middle of a working street, and blast off hundreds of thousands of firecrackers (literally)). My rack pull numbers were similar to what they were last time, but I didn't feel like I had as much left in the tank as I should have. When I tried 180KG (4 plates per side), I felt like I probably could have gotten one or two reps if I pushed it 100%, but I didn't want to risk it. I also had a little bit of an anxious feeling, which may of may not have been residual CNS fatigue. Tomorrow, I will keep it dialed back a bit and see how I feel. If everything goes well, it will be back to rest-pause training on Wednesday!
05-05-2013 12:03 PM
Glad you were able to get into the gym and get a session in. I'd agree, once you feel like you are back to 100%, then I would go back to your rest-pause training.
05-06-2013 10:05 AM
Well, I had a decent training day today. Not 100%, but definitely good enough to keep on blastin' through a few more sessions. I did a lower-intensity workout again tonight, but let myself push it a little harder, maybe 95% at times. Here are the numbers:
-Flat Bench (weird numbers because I converted from 60,70,80,90,100 KG)
133 x 5
154 x 5
176 x 5
198 x 4
220 x 1
-Dumbbell shoulder press
45s x 5
50s x 5
55s x 5
60s x 5
65s x 2
-Skull Crushers (again converted from KG, 30, 40, 45, 50)
66 x 5
88 x 5
99 x 5
110 x 5
110 x 1
Dumbbell side raise
15s x 5
20s x 5
25s x 5
30s x 5
35s x 5
Dumbbell front raises
20s x 5
25s x 5
30s x 5
35s x 5
40s x 5
I did 10 min of SS cardio before and another 10 min after weights; then went to BJJ. No complaints about either of those.
Overall I felt better than yesterday, and a lot better than last week, but not quite 100%. I cooled it with the PWO today. I switched from a DMAA product, to about 1/6 of a sample packet of AIs Maniac (just caffeine). It tasted really good. I didn't really feel anything, so I guess it is milder than I thought. I think it was good not rushing back into the DMAA PWO as amping myself up isn't too smart if my CNS is already having trouble with the status quo. I am debating whether or not to go back to RP training on Wednesday. I generally handle pulling motions better than pushing, so it would be a good day to experiment.
I am thinking I may have found a way to get more than 100lb dumbbells for Wednesday's chainsaws. My gym just got 10KG chains. If I can manage to wrap one around my wrist and forearm for the set with the 100lb dumbbell, I would get up to 122 lbs. Does that sound like it could work? Anyway, that's about it for today. Thanks for reading!
05-06-2013 10:16 AM
I thought I would pop in here after talking to you on the PES Facebook page.
How is everything going?
In for pictures of you wrapping chains around your arm to try and increase the weight. When I used to work in a tiny leisure centre gym people regularly used the biggest dumbbells for chest pressing and then got someone to place a smaller dumbbell between their fingers so they were holding two dumbbells in each hand lol. Not so good for health and safety...
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05-06-2013 10:23 AM
Aren't you just the PES social butterfly... :P
Originally Posted by bdcc
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