ABE-EP-DPOL- LizKing shreds to summer

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    ABE-EP-DPOL- LizKing shreds to summer


    Goals:
    Shred my way to summer! I have never been closer to those ever elusive 6-pack abs now is the time Its almost performance season, not to mention pool season. Giving myself 8 weeks to cut some fat (but not at the expense of all my strength though). Id also like to get better at keeping track of my food intake Ill keep meticulous notes at times & eat clean pretty consistently, but then blow that all out of the water with an undocumented cheat meal.

    After this 8-weeks, I will reevaluate & possibly begin Wendlers 5/3/1. I really want to start that program being very lean (along with some more nutrition experience to go along with it).

    Ive ran Anabeta OG, but this is my first shot at the Elite & EP DPOL stack. Im starting this log a couple days into this stack, but early enough that nothing is really going yet.

    Coming back from my deload week/vacation, I was surprised that my first workout I hit the same numbers for deads that I did before break. Todays decline bench was a 2 part PR- Hit 265x3 then 275 x1 previous best was 260x2

    Supplements:
    Current: Anabeta Elite, Erase Pro, D-Pol powder-Custard Crme, Forskolin 95 (week 9-12)

    Staples: Orange Triad, Fish Oil, Creatine (postworkout), Protein Powder, BCAAs

    Preworkouts: Supp-D, Condense, Prodigy, Swoll-N, Hemavol I like to mix & match these, make new combinations

    Other Randoms: HGHPro, 3Z, Alphamine (cardio days or afternoon at work)

    These might get added further down the line or after this stack: Vanillean, Shift, ALA

    Training Split:
    I hand write my log in a spiral notebook. Over time I got into the habit of swapping an exercise with each completed page, so now I have a couple variations I can go thru. I dont like to deadlift heavy too often in a short time, so that works out as hitting deads on each page turn equals about 2-3 times per month. Dedicated shoulder days are fairly new to my program rehab an old annoyance plus strengthen up for the long-haul. Cardio is thrown in as it fits in.

    Days progress as follows: A (lower), B (upper), C (shoulders), Rest ->

    Starting Pics & Training Session notes to come -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

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    Weight at the end of my last log (3/11/13): 184lbs



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    In to see how this works for ya
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    Very nice stack you have here. Good luck and I'll be in for the ride! This combo should definitely help you reach your goals with proper training/nutrition.
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    Quote Originally Posted by Aleksandar37 View Post
    In to see how this works for ya
    Quote Originally Posted by bolt10 View Post
    Very nice stack you have here. Good luck and I'll be in for the ride! This combo should definitely help you reach your goals with proper training/nutrition.
    Thanks for following! I have a feeling its gonna be a good ride
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Good luck I am in just about the same boat as you! I cut down hard for a Spring Break trip and now trying to get back on track haha
    Next weeks my birthday though.....so probably they week after that start trying to shred 100%
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    Nice looking stack you got. Should for sure help you shred up for summer. In for the ride
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    Quote Originally Posted by Grambo View Post
    Good luck I am in just about the same boat as you! I cut down hard for a Spring Break trip and now trying to get back on track haha
    Next weeks my birthday though.....so probably they week after that start trying to shred 100%
    Well then - Happy Early Birthday!!!

    Yeah - I've got a special weekend with the wife planned about 6 six weeks out. She's been commenting lately on the changes she's seen in the last couple years - I'm looking forward to when this stack gets going....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by kbayne View Post
    Nice looking stack you got. Should for sure help you shred up for summer. In for the ride
    Thanks for following!!!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    In for this. D-Pol and Anabeta is a nice combo. Watch out for that hunger though

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    In for this. D-Pol and Anabeta is a nice combo. Watch out for that hunger though
    For sure! OG anabeta made me hungry as all hell all the time. At least in these first couple days my appetite has been strangely absent...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  12. Senior Member
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    So after noticing a special little warning sticker on my lat tower informing me that they were storage hooks and not for chins, I rigged up my new and improved bar- that's my old ez curl bar in it, but it will fit almost any bar....should hold plenty of weight too. (I crushed the drywall with one of those doorframe chin up bars...)

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    This morning's work was shoulders - this is more of a rehab routine than anything. I've had some shoulder issues in the past, plus my performance work taxes them pretty hard, so just keeping everything in check & healthy. This is routine is slowly changing as my shoulder strength improves with additions like wide-grip OHP (these are friggin tough), lying DB shoulder presses & arnolds. I was trying out that dissociation movement for my wife, as it looked like something right up her alley - Gotta say I like it... Different sort of mind/muscle connection than I'm used to. Might keep it in a couple weeks & see how it goes.

    External rotation: 15x15,15x15,15x15
    L-lat raise: 15x15,15x15,15x15
    YTWL: 10x10,10x10,10x10
    Rope row: 40x10,40x10,40x10
    Wide grip OHP: 75x10,95x10,105x6(PR)
    Vert Dissociation (pull/push simultaneously): DB/cable x 10: 35/40x10, 35/40x10, 35/40x10

    60 minutes
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    I've had some shoulder issues in the past also. I make sure before I perform any shoulder exercise that the rotator cuffs are nice and warm preventing any other injury. Seems like you had a solid workout BTW, is that monkey hanging in the background off the wall? haha
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    Quote Originally Posted by kbayne View Post
    I've had some shoulder issues in the past also. I make sure before I perform any shoulder exercise that the rotator cuffs are nice and warm preventing any other injury. Seems like you had a solid workout BTW, is that monkey hanging in the background off the wall? haha
    haha - yes it is!! I didn't realize what you were talking about at first - I've got all sorts of random stuff going on in my basement -

    Definitely hear ya on keeping the rotator cuff warmed up. The last time I really tweaked out my shoulder was pretty brutal....lol - sidearm throwing a cat toy.....

    On my upper body day I go heavier (for me), my shoulder day is more about working out the weak points & keeping my shoulders happy -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by bdcc View Post
    Subbed.
    Welcome!!!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Old school gym. I didn't realise you were training in prison.
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    I've messed mine up pretty bad throwing a baseball hard and for long distances without even warming the shoulder up. Sucked haha.
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    Quote Originally Posted by bdcc View Post
    Old school gym. I didn't realise you were training in prison.
    Hahaha - You know it! Getting it done anyway I can!

    I've managed to get a decent little setup going now - with the addition of a decent chin up bar, also have a treadmill, couple of adjustable benches, dumbbells/1" plates, olympic bar/plates, and a squat rack with a lat tower/cable (no cage though..on my wishlist)
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by kbayne View Post
    I've messed mine up pretty bad throwing a baseball hard and for long distances without even warming the shoulder up. Sucked haha.
    I know the feeling - that sucks... When I tweaked mine last, I was in the hallway trying to throw hard without banging into the wall & was all sorts of out of whack - halfway thru I knew that was a dumb move...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Cardio this morning: Treadmill - moderate pace @45min

    The hunger kicked in hard last night. I wasn’t feeling very good after work – headache, lethargy (still a bit jet-lagged, I’m thinking). Once I sat down for dinner though, I couldn’t get full. Also, the last couple days had me peeing non-stop. Libido is definitely on the rise.

    Food info: I had to make due with what we had for a couple days until getting back to the store & restocking – I cooked up a batch of biscuits & sausage gravy, as well as beef stew (simple recipe: beef, carrots, onion, potato, garlic, balsamic). Both meats were from a local farm – very lean & flavorful. The sausage gravy wasn’t very gravy-ish, more of a coating around chunks of sausage, as I hate to add that much butter… But getting back on track – my weekdays are pretty consistent, but weekends are all over the map.

    Normal weekday –
    Breakfast (@10-11am): 2 hard-boiled eggs, greek yogurt (w/ raw almonds, chia seeds, & flax seed, and a few raisins), granola bar

    Lunch: chicken or fish, veggies (usually green beans), quinoa

    Dinner: same as lunch – I cook large amounts of dinner & save for lunches

    Snacks: Protein shake, hard-boiled egg, &/or nuts (mostly almonds & pistachios, sometimes peanuts). Usually not much of a snacker otherwise (as this is where my willpower usually fails – chocolate & sweets…)

    I keep trying to log my food, but always get discouraged when crunching the numbers. I’m not convinced that it’s very accurate – like when seeing how much meat can vary from animal to animal, or how can a home garden veggie & conventional industrial farmed veggie have the same nutritional value? I also consume a fair amount of game. Although, one concession is that I do recognize that I could get better by having a scale & weighing everything.

    Question: how do you accurately log food, like when cooking-Do you enter each ingredient of the dish or the finished meal? How about when eating out?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Literally just ran this stack last month! What a sick stack it is! I'm in this Liz!
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    Quote Originally Posted by LiveToLift View Post
    Literally just ran this stack last month! What a sick stack it is! I'm in this Liz!
    Good to have ya LTL!!!!

    That's what I like to hear - I've always had good runs with OG Anabeta & Erase - time to kick it up a notch!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    Cardio this morning: Treadmill - moderate pace @45min

    The hunger kicked in hard last night. I wasn’t feeling very good after work – headache, lethargy (still a bit jet-lagged, I’m thinking). Once I sat down for dinner though, I couldn’t get full. Also, the last couple days had me peeing non-stop. Libido is definitely on the rise.

    Food info: I had to make due with what we had for a couple days until getting back to the store & restocking – I cooked up a batch of biscuits & sausage gravy, as well as beef stew (simple recipe: beef, carrots, onion, potato, garlic, balsamic). Both meats were from a local farm – very lean & flavorful. The sausage gravy wasn’t very gravy-ish, more of a coating around chunks of sausage, as I hate to add that much butter… But getting back on track – my weekdays are pretty consistent, but weekends are all over the map.

    Normal weekday –
    Breakfast (@10-11am): 2 hard-boiled eggs, greek yogurt (w/ raw almonds, chia seeds, & flax seed, and a few raisins), granola bar

    Lunch: chicken or fish, veggies (usually green beans), quinoa

    Dinner: same as lunch – I cook large amounts of dinner & save for lunches

    Snacks: Protein shake, hard-boiled egg, &/or nuts (mostly almonds & pistachios, sometimes peanuts). Usually not much of a snacker otherwise (as this is where my willpower usually fails – chocolate & sweets…)

    I keep trying to log my food, but always get discouraged when crunching the numbers. I’m not convinced that it’s very accurate – like when seeing how much meat can vary from animal to animal, or how can a home garden veggie & conventional industrial farmed veggie have the same nutritional value? I also consume a fair amount of game. Although, one concession is that I do recognize that I could get better by having a scale & weighing everything.

    Question: how do you accurately log food, like when cooking-Do you enter each ingredient of the dish or the finished meal? How about when eating out?
    When I log my food, I use myfitnesspal. It has plenty of foods already recognizeable on the website and if you need to enter something that is not on there, you can add the macros yourself. I would recommend checking into it if you want to log your food. It keeps track of basically everything for you.
  25. Senior Member
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    Quote Originally Posted by kbayne View Post

    When I log my food, I use myfitnesspal. It has plenty of foods already recognizeable on the website and if you need to enter something that is not on there, you can add the macros yourself. I would recommend checking into it if you want to log your food. It keeps track of basically everything for you.
    Cool-I've looked into that once before, but never stuck with it. When I'm at work, the web is right there, but the phone app drives me kinda nuts so I end up not sticking with it...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post

    Cool-I've looked into that once before, but never stuck with it. When I'm at work, the web is right there, but the phone app drives me kinda nuts so I end up not sticking with it...
    Understandable. I get that way too sometimes
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    Squat day – It was anything but easy to get out of bed this morning. Hopefully not getting sick, maybe just allergies or still getting back in the swing of things post-vaca. I was feeling rather out of sorts & never really found my groove- ended up a couple sets short, ran out of time.

    Weight - 179

    PWO – Condense (1), Swoll-N (3), RecoverPro (1), DPOL (1)

    Box Squat
    135x10, 185x7, 205x5, 235x3, 250x1, 250x1>185x8
    BB Calf Raise
    275x15, 300x15, 300x15
    Dimel Dead
    140x10, 150x10, 160x10
    Front Squat
    135x10, 155x10
    Walking Lunge (DB-each hand)
    35x10, 35x10, 35x10, 35x10

    Total Time – 60min

    So posting this for accountability’s sake… Getting in the swing of myfitnesspal – unfortunately, last night turned into an impromptu cheat meal, as the wife & I met some friends at Mellow Mushroom for a pizza & couple beers. Not the norm for me & paying for it with some wicked gas today…that surely was part of the issue with today’s workout. Ending stats…  Cals: 3803, Carbs: 283, Fat: 158, Protein: 208

    Supps- I’ve been dosing 2 ABE, 1 EP, multi, fish oil pre workout. So far I’ve been taking the other 2 ABEs when I get home from work with dinner (as I keep forgetting to take them with me to work for my first meal) – any major issues with the later dosing?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    No issues taking the ABE later. Sometimes I do pre-workout and then with the last meal of the day. I would dose the fish oil at another time tho.
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    Quote Originally Posted by bolt10 View Post
    No issues taking the ABE later. Sometimes I do pre-workout and then with the last meal of the day. I would dose the fish oil at another time tho.
    Ok cool- for the fish oil: post workout or later in the day?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    I always take my fish oil away from my workouts.
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    Quote Originally Posted by bolt10 View Post
    I always take my fish oil away from my workouts.
    Stop copying me
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    Quote Originally Posted by kbayne View Post

    Stop copying me
    Stop copying me!
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    We're all a bunch of copy cats!!!! Someone make it stop
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    Quote Originally Posted by kbayne View Post
    We're all a bunch of copy cats!!!! Someone make it stop
    I was just playfully teasing I don't mind people acting like me.
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    Quote Originally Posted by LiveToLift View Post

    I was just playfully teasing I don't mind people acting like me.
    You tease
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  36. Senior Member
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    Definitely feeling the Anabeta getting to work getting food pumps when I eat, staying pumped d@mn near all day, appetite keeps rising (although a bit more controllable than OG so far). OG Anabeta always wrecked my stomach taking 2 preworkout (so Id dose 4 thru the day) this has not been the case with ABE 2 preworkout & 2 with dinner & Im G2G. Thinking its still a bit early to tell much from EP or DPOL, but feel like Im starting to see a little more definition.

    Bench felt weak today, although form was better (been noticing my butt coming off the bench & fighting to break that habit quick). By the end of my workout I was ready for more. Ive been playing around with lower rep ranges feel like I may be missing some heavier reps by taxing myself too early. Hit a PR on SOHP today, followed by a killer 15rep dropset shoulders were smoked after that. Finally seeing some payoff with some strength/stability increases in my shoulders its nice, been a while. Finished out with some fast pushups & chins to failure & called it day (had to get to work)

    Weight 178

    PWO Condense (1), Swoll-N (3), RecoverPro (1), D-POL (1)

    Superset
    Bench 135x10, 185x7, 215x4, 235x2->185x10
    Kroc Rows 55x10, 75x7, 95x7, 115x6->65x10

    Superset
    SOHP 115x7, 135x5, 155x1(PR)->95x15
    Wide Pulldown 90x15, 110x10, 115x8->70x15

    Superset
    Incline Hammer Curls 35x10, 35x10
    DB Overhead Extension 35x10, 35x10

    Pushup 30
    Chins 20

    Total Time 60min
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  37. Senior Member
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    Almost forgot - still getting into this food logging...

    Yesterday's eats:
    Calories: 2468
    Carbs: 261
    Fat: 82
    Protein: 158
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Nice superset numbers . Awesome news about the increase in strength for the shoulders.
  39. Senior Member
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    Quote Originally Posted by kbayne View Post
    Nice superset numbers . Awesome news about the increase in strength for the shoulders.
    Thanks man! My shoulders have always been a trouble area - nice to finally see some forward progress again after spending time rehabbing -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Looking sweet in here still! Strength increases are almost as good as weight increases to me looks like this stack is treating you well homie!

    ​" If you're looking for a work horse.......I'm no Clydesdale."
  

  
 

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