ABE-EP-DPOL- LizKing shreds to summer
- 04-01-2013, 01:58 PM
ABE-EP-DPOL- LizKing shreds to summer
Shred my way to summer! I have never been closer to those ever elusive 6-pack abs – now is the time… It’s 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). I’d also like to get better at keeping track of my food intake – I’ll 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 Wendler’s 5/3/1. I really want to start that program being very lean (along with some more nutrition experience to go along with it).
I’ve ran Anabeta OG, but this is my first shot at the Elite & EP DPOL stack. I’m 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. Today’s decline bench was a 2 part PR- Hit 265x3 then 275 x1 – previous best was 260x2
Current: Anabeta Elite, Erase Pro, D-Pol powder-Custard Crème, 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
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 don’t 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
- 04-01-2013, 02:00 PM
04-01-2013, 02:03 PM
In to see how this works for ya
04-01-2013, 02:22 PM
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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04-01-2013, 03:11 PM
04-01-2013, 03:21 PM
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%
Head Purus Labs Rep
04-01-2013, 05:03 PM
04-02-2013, 08:22 AM
04-02-2013, 08:22 AM
04-02-2013, 08:35 AM
In for this. D-Pol and Anabeta is a nice combo. Watch out for that hunger though
Use Code Montego15 for 15% off at milehighkratom.com
04-02-2013, 10:10 AM
04-02-2013, 10:21 AM
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...)
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
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
04-02-2013, 11:15 AM
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
04-02-2013, 12:45 PM
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 -
04-02-2013, 12:54 PM
04-02-2013, 01:35 PM
04-02-2013, 02:14 PM
Old school gym. I didn't realise you were training in prison.
04-02-2013, 02:17 PM
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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04-02-2013, 04:05 PM
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)
04-02-2013, 04:09 PM
04-03-2013, 08:37 AM
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?
04-03-2013, 08:44 AM
Literally just ran this stack last month! What a sick stack it is! I'm in this Liz!
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04-03-2013, 08:47 AM
04-03-2013, 10:25 AM
04-03-2013, 01:53 PM
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