USP Labs hooking it up... BUDMAN7811 workin it - AnabolicMinds.com - Page 3

USP Labs hooking it up... BUDMAN7811 workin it

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  1. Professional Member
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    What's the embedding code for YouTube?

    Little behind, well less volume due to me making the video and uploading it. So much easier at gym because they have WIFI. Felt good, didn't want to destroy myself so pushed hard just it Lot of exercises.

    PRE-
    1 AlphaT2
    1 Scoop Alphamine
    2 Scoop Con-Cret
    1 scoop Peak400

    Intra-
    Powerade Zero

    20min pre breakfast
    1.5 scoop slow release protein
    2 SlinShot

    Post-
    2 Compound 20
    2 Man NXT
    2 Potassium
    1 Vitamin C
    2 Centrum Multi
    1 CAL/mag/zinc
    1 peach
    1 cup chex[/center]


    Barbell Bent Over Row 206.67
    Set 1 : 95x10
    Set 2 : 135x10
    Set 3 : 155x10
    |
    Romanian Deadlift 250.83
    Set 1 : 145x10
    Set 2 : 195x7
    Set 3 : 215x5
    Set 4 : 145x5
    |
    Cable Seated Row 210
    Set 1 : 105x10
    Set 2 : 135x10
    Set 3 : 165x5
    Set 4 : 180x5
    |
    Step Machine N/A Calorie : 112 CAL
    Distance: 38 floors
    Speed : --
    Lap/Rep : 613 Steps
    Duration : 0029
    |
    Notes

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    Looks like a solid back session man. Low volume can be quite effective with a higher intensity.


    There's a button in the reply box to embed videos (I think it looks like a film strip), but I'm on my phone and can't see it currently.
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    Here's the link I guess when I he to the house I will try to embed it.

    http://youtu.be/c2I-8dGYs0I
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    So far so good... No calls for me to run, kids gym open and training with the wife today.... ( I'm gonna kick her azz haha)

    Update later.
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    Had the wife for about 10min spotting me. Hit a nice PR. 1st time taking Compound 20 preworkout. I had a small meal about an hour preworkout, instant oatmeal an a banana.

    Barbell Bench Press 258.5
    Set 1 : 95x5
    Set 2 : 205x4
    Set 3 : 235x3 *PR
    Set 4 : 135x15
    |
    Barbell Decline Bench Press 221.67
    Set 1 : 135x8
    Set 2 : 175x8
    Set 3 : 195x4
    Set 4 : 135x9
    |
    Dumbbell Incline Bench Press 73.67
    Set 1 : 50x10
    Set 2 : 65x4
    Set 3 : 45x6
    |
    Dumbbell Standing One Arm Triceps Extension 30
    Set 1 : 20x10
    Set 2 : 25x6
    Set 3 : 15x13
    Set 4 : 10x18
    |
    Dumbbell Front Raise 24.67
    Set 1 : 10x15
    Set 2 : 15x10
    Set 3 : 20x7
    |
    Triceps Pushdown - Rope 96
    Set 1 : 40x10
    Set 2 : 50x10
    Set 3 : 60x10
    Set 4 : 70x10
    Set 5 : 80x6
    |
    Barbell Lying Triceps Extension 49
    Set 1 : 25x20
    Set 2 : 35x12
    |
    Notes
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    Solid workouts as usual budman!!

    What do your rest periods currently look like? The reason I ask is there is a dude at my gym who is training for the sane sort of race.

    His weight routine is similar to most of ours but I between sets on leg day and one other day he jumps on the treadmill and does HIIT or straight jogging for 5 mins or so.

    I think this would help you get ready for this race. So instead of doing cardio after weights throw it in between working sets.

    Just a thought bud keep killing it and have a great 4th
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    Truthfully I barely rest... Normally long enough to input my weight/reps then walking over to get heavier weights or going from area to area. I might have 30sec between sets. When I was doing 5x5x5 wasn't really any rest, just in between when adding weight.

    I need to get my cardio back up, lately I've been trying to get strong. I've given up on a six pack stomach (my diet is not prefect). I am just gonna push my self and keep going up on weights and wort about that six pack in a few years.
  8. Professional Member
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    Looking forward to legs today, gotta work off last nights smorgasbord
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    Got some cardio in. Legs will be hurting, I'm sure of it. It is hard to explain but as I stood on treadmill loading my workout parameters my legs started tightening up ... Not cramping more radiating burning sensations, it was weird. Probably shock ....

    Step Machine N/A
    Calorie : 81.3 CAL
    Distance: 28 floors
    Speed : --
    Lap/Rep : 453 Steps
    Duration : 0006
    |
    Hack Squat 240
    Set 1 : 90x10
    Set 2 : 135x10
    Set 3 : 180x10
    |
    Thigh Adductor 146.67
    Set 1 : 50x20
    Set 2 : 90x15
    Set 3 : 110x10
    |
    Thigh Adductor 146.67
    Set 1 : 70x20
    Set 2 : 90x15
    Set 3 : 110x10
    |
    Lying Leg Curls 106.67
    Set 1 : 50x20
    Set 2 : 70x15
    Set 3 : 80x10
    |
    Treadmill Running N/A
    Calorie : 115 CAL
    Distance: 0.81 mile
    Speed : --
    Lap/Rep : --
    Duration : 0000
    |
    Notes
  10. Professional Member
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    Here's a little preview of supps


    Post workout weight 185.5lbs.

    Supplements daily have Ben consistent. I need to replenish my staples... I am out of protein, vitamin c, fishoil, aminos, BCAA .... Well I guess you'd say I am running on fumes.

    Workout daysduring week :

    Wake up 420
    2scoops concret
    1 scoop Peak400
    1 scoop Alphamine
    2 alphaT2

    20 prepost meal
    1.5 protein shake(need to reorder)
    2 SlinShot

    Post meal
    Multi vitamin
    2 Compound 20
    2 N-XT

    After lunch
    2 compound 20
    2 alphaT2

    Weekend and Holiday workouts:

    Wake up
    2 alphaT2
    1 scoop ConCret
    1 scoop CapsiBlast
    1 scoop peak400

    30-45 min later oatmeal and fruit
    Array of vitamins

    1hour after meal
    1 scoop CapsiBlast or Alphamine

    Post is a protein shake

    Afternoon
    2 compound 20
    2 alphaT2


    Off days

    Wake up
    1 scoop peak400
    2 scoops capsi blast
    2 alpha t2

    Meal 30 min later
    2 Compound 20
    2 N-XT
    Arry of vitamins

    After noon
    2 compound 20
    2 NXT
  11. Professional Member
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    Kids are away and gym is in my future. We've been trying to get the whole house taken care of before the bday party. So my weekend training ha been lax
  12. Professional Member
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    Update

    187lbs


    Name:  image-303086808.jpg
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    Dumbbell One Arm Bench Press 88.67
    Set 1 : 60x8
    Set 2 : 65x8
    Set 3 : 70x8
    |
    Dumbbell Incline Fly With A Twist 40
    Set 1 : 15x12
    Set 2 : 25x10
    Set 3 : 30x10
    |
    High Cable Cross Over 70
    Set 1 : 30x10
    Set 2 : 40x10
    Set 3 : 50x10
    Set 4 : 60x5
    |
    Cable Lower Chest Raise 76
    Set 1 : 30x10
    Set 2 : 50x10
    Set 3 : 60x8
    Set 4 : 30x18
    |
    Leverage Decline Chest Press 276
    Set 1 : 90x12
    Set 2 : 180x10
    Set 3 : 230x6
    Set 4 : 90x20
    |
    Cable Seated Row 231
    Set 1 : 105x10
    Set 2 : 135x10
    Set 3 : 210x3
    Set 4 : 165x5
    Set 5 : 120x14
    |
    Bicep Curl Machine 84
    Set 1 : 60x12
    Set 2 : 40x18
    Set 3 : 30x22
    |
    Notes
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    Where was your weight at for the pic you posted on page 1# from the end of May?
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    Quote Originally Posted by classic34 View Post
    Where was your weight at for the pic you posted on page 1# from the end of May?
    About th same 185.5... I haven't been cutting calories I've been eating the same. This weight is pretty good for me. 195 would be ideal( as long as the weight pit on wad only muscle)
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    I was a little behind this morning so I went heavy.


    Romanian Deadlift from Deficit 272
    Set 1 : 135x6
    Set 2 : 185x6
    Set 3 : 235x3
    Set 4 : 255x2
    |
    Bent Over Two Arm Long Bar Row 180
    Set 1 : 45x10
    Set 2 : 90x10
    Set 3 : 135x10
    |
    Ab Crunch Machine 100
    Set 1 : 40x40
    Set 2 : 50x30
    Set 3 : 60x15
    Set 4 : 20x35
    |
    Seated Row Using Rope 120
    Set 1 : 60x8
    Set 2 : 75x10
    Set 3 : 90x10
    |
    Wide Grip Pulldown Behind The Neck 190
    Set 1 : 105x10
    Set 2 : 135x10
    Set 3 : 150x8
    Set 4 : 75x20
    |
    Notes
  16. Professional Member
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    I will update more..,, late for work.
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    Quote Originally Posted by Budman7811 View Post
    Got some cardio in. Legs will be hurting, I'm sure of it. It is hard to explain but as I stood on treadmill loading my workout parameters my legs started tightening up ... Not cramping more radiating burning sensations, it was weird. Probably shock ....

    Step Machine N/A
    Calorie : 81.3 CAL
    Distance: 28 floors
    Speed : --
    Lap/Rep : 453 Steps
    Duration : 0006
    |
    Hack Squat 240
    Set 1 : 90x10
    Set 2 : 135x10
    Set 3 : 180x10
    |
    Thigh Adductor 146.67
    Set 1 : 50x20
    Set 2 : 90x15
    Set 3 : 110x10
    |
    Thigh Adductor 146.67
    Set 1 : 70x20
    Set 2 : 90x15
    Set 3 : 110x10
    |
    Lying Leg Curls 106.67
    Set 1 : 50x20
    Set 2 : 70x15
    Set 3 : 80x10
    |
    Treadmill Running N/A
    Calorie : 115 CAL
    Distance: 0.81 mile
    Speed : --
    Lap/Rep : --
    Duration : 0000
    |
    Notes
    Very good wo bud!

    Quote Originally Posted by Budman7811 View Post
    Kids are away and gym is in my future. We've been trying to get the whole house taken care of before the bday party. So my weekend training ha been lax
    It happens

    Quote Originally Posted by Budman7811 View Post
    Update

    187lbs

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84 462"/>

    Dumbbell One Arm Bench Press 88.67
    Set 1 : 60x8
    Set 2 : 65x8
    Set 3 : 70x8
    |
    Dumbbell Incline Fly With A Twist 40
    Set 1 : 15x12
    Set 2 : 25x10
    Set 3 : 30x10
    |
    High Cable Cross Over 70
    Set 1 : 30x10
    Set 2 : 40x10
    Set 3 : 50x10
    Set 4 : 60x5
    |
    Cable Lower Chest Raise 76
    Set 1 : 30x10
    Set 2 : 50x10
    Set 3 : 60x8
    Set 4 : 30x18
    |
    Leverage Decline Chest Press 276
    Set 1 : 90x12
    Set 2 : 180x10
    Set 3 : 230x6
    Set 4 : 90x20
    |
    Cable Seated Row 231
    Set 1 : 105x10
    Set 2 : 135x10
    Set 3 : 210x3
    Set 4 : 165x5
    Set 5 : 120x14
    |
    Bicep Curl Machine 84
    Set 1 : 60x12
    Set 2 : 40x18
    Set 3 : 30x22
    |
    Notes
    Looking very good budman!!! Solid work thus far.

    Quote Originally Posted by Budman7811 View Post
    I will update more..,, late for work.
    We all get busy. We will be here waiting :-)
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    I'm 7 pages late.....fml
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    Quote Originally Posted by Distilled Water View Post
    I'm 7 pages late.....fml
    Better late than never... How's your training going? How much longer til your show?
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    Yesterday = lower carb day

    Today = medium carb with a healthy higher carb tonight ... Gonna hit legs tomorrow

    Today's weight 182, that's 5 lbs in a week. Not sure how, same scale.

    Managed to add HIIT cardio, 1.45 min intervals. (9.0/3.5) HR recovery was better than expected, 178 to 155 in about 1min.

    Military Press Behind Neck 129.5
    Set 1 : 65x10
    Set 2 : 85x10
    Set 3 : 105x7
    |
    Reverse Machine Flyes 163.33
    Set 1 : 70x10
    Set 2 : 90x10
    Set 3 : 110x10
    Set 4 : 140x5
    |
    Standing Low Pulley Deltoid Raise 38
    Set 1 : 30x8
    Set 2 : 30x8
    Set 3 : 30x8
    Set 4 : 20x14
    |
    Dumbbell Arnold Press 50.67
    Set 1 : 20x10
    Set 2 : 30x10
    Set 3 : 40x8
    |
    Treadmill Running N/A Calorie : 213 CAL
    Distance: 1.67 mile
    Speed : --
    Lap/Rep : --
    Duration : 0000
    |
    Notes
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    Quote Originally Posted by Budman7811 View Post

    Better late than never... How's your training going? How much longer til your show?
    Going well, thanks. I'm 6.5 weeks out.

    Nice session man. I need to start adding HIIT, you doing it before or after weights?
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    Quote Originally Posted by Distilled Water View Post

    Going well, thanks. I'm 6.5 weeks out.

    Nice session man. I need to start adding HIIT, you doing it before or after weights?
    I'm doing it after( because of the preworkout supps). I wanted to do abs right after but I ran out of time(my ongoing excuse).
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    Well I brought my lunch ... Still got it but my last job we needed the customer to test their oven so.... I just ate 6"meatball sub. Guess ill have my chicken and quinoa this afternoon.
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    Quote Originally Posted by Budman7811 View Post
    Yesterday = lower carb day

    Today = medium carb with a healthy higher carb tonight ... Gonna hit legs tomorrow

    Today's weight 182, that's 5 lbs in a week. Not sure how, same scale.

    Managed to add HIIT cardio, 1.45 min intervals. (9.0/3.5) HR recovery was better than expected, 178 to 155 in about 1min.

    Military Press Behind Neck 129.5
    Set 1 : 65x10
    Set 2 : 85x10
    Set 3 : 105x7
    |
    Reverse Machine Flyes 163.33
    Set 1 : 70x10
    Set 2 : 90x10
    Set 3 : 110x10
    Set 4 : 140x5
    |
    Standing Low Pulley Deltoid Raise 38
    Set 1 : 30x8
    Set 2 : 30x8
    Set 3 : 30x8
    Set 4 : 20x14
    |
    Dumbbell Arnold Press 50.67
    Set 1 : 20x10
    Set 2 : 30x10
    Set 3 : 40x8
    |
    Treadmill Running N/A Calorie : 213 CAL
    Distance: 1.67 mile
    Speed : --
    Lap/Rep : --
    Duration : 0000
    |
    Notes
    Who knows...I usually weigh in every day and record it, toss out any huge outliers, then take the average. Maybe I go a bit overboard haha but it definitely helps to tell if you're gaining or losing even if it's slow progress.

    Quote Originally Posted by Budman7811 View Post
    Well I brought my lunch ... Still got it but my last job we needed the customer to test their oven so.... I just ate 6"meatball sub. Guess ill have my chicken and quinoa this afternoon.
    Oh man I was craving one of those something terrible yesterday walking by Subway in Wal-Mart.
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    Little over stimmed this morning.... Stomach was jacked. So I squeezed in ad much as I could.

    Barbell Full Squat 266.33
    Set 1 : 135x10
    Set 2 : 185x8
    Set 3 : 235x4
    Set 4 : 135x12
    |
    Leg Press 571.27
    Set 1 : 418x10
    Set 2 : 418x11
    Set 3 : 418x11
    |
    Leg Extensions 226.67
    Set 1 : 80x10
    Set 2 : 125x10
    Set 3 : 170x10
    Set 4 : 65x20
    |
    Walking N/A
    Calorie : 93 CAL
    Distance: 1.01 mile
    Speed : --
    Lap/Rep : --
    Duration : 0000
    |
    Notes
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    Pretty good session. Really wanted some more aggression. I only took one scoop of the preworkout, which after eating a little something was not as evident. I finally got some Beta-Alanine in so now I need to adjust dose per depending on how much in each preworkout.

    I liked taking the Compound 20 preworkout I feel it's more effective

    Dumbbell One Arm Bench Press 80
    Set 1 : 40x10
    Set 2 : 55x10
    Set 3 : 60x10
    |
    Dumbbell Incline Bench Press 72
    Set 1 : 50x10
    Set 2 : 60x6
    Set 3 : 30x13
    |
    Alternate Incline Hammer Curl 39
    Set 1 : 15x13
    Set 2 : 25x10
    Set 3 : 30x9
    |
    V-Bar Pull Down 160
    Set 1 : 90x17
    Set 2 : 105x13
    Set 3 : 120x10
    |
    One Arm Dumbbell Front Raise 26.67
    Set 1 : 15x10
    Set 2 : 20x10
    Set 3 : 10x16
    |
    Dumbbell Standing One Arm Triceps Extension 28
    Set 1 : 15x20
    Set 2 : 20x12
    |
    Triceps Pushdown V-Bar 88.67
    Set 1 : 50x20
    Set 2 : 70x8
    Set 3 : 30x20
    |
    Treadmill Running N/A
    Calorie : 344 CAL
    Distance: 2.4 mile
    Speed : --
    Lap/Rep : --
    Duration : 00:30:00
    |
    Notes
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    This sucks





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    Best part is one of the chrome lug nuts is just spinning.... So the last guys to give the rotation must have over tightened. Also pulled the spare down and after 10 yrs..... Bastard is dry rotting and cracked. Figures.
  28. Professional Member
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    Good weight today.... Already feeling it, doing a lot of driving today so ill be sitting.


    Stiff-Legged Barbell Deadlift 304.83
    Set 1 : 135x4
    Set 2 : 185x4
    Set 3 : 275x2 PR
    Set 4 : 295x1 PR
    Set 5 : 135x9
    |
    Cable Seated Row 200
    Set 1 : 120x10
    Set 2 : 135x10
    Set 3 : 150x10
    |
    Lying T-Bar Row 114
    Set 1 : 45x10
    Set 2 : 90x8
    Set 3 : 70x10
    |
    Treadmill Running N/A
    Calorie : --
    Distance: 1 mile
    Speed : --
    Lap/Rep : --
    Duration : 0030
    |
    Walking N/A
    Calorie : --
    Distance: 0.5 mile
    Speed : --
    Lap/Rep : --
    Duration : 0000
    |
    Notes
    Gonna try and upload video of PR
  29. Elite Member
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    Congrats on the PR Budman! I'm looking forward to the video.
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    Quote Originally Posted by breezy11 View Post
    Congrats on the PR Budman! I'm looking forward to the video.
    Here it is

    http://www.youtube.com/watch?v=HcTcT57E2-Y
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    Just saw this on the Atlanta Falcons FB page, I am so hungry.

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    Quote Originally Posted by Budman7811 View Post
    Nice work man. Congrats again.


    Quote Originally Posted by Budman7811 View Post
    Just saw this on the Atlanta Falcons FB page, I am so hungry.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=85 070"/>
    Get rid of the coleslaw (or whatever that is) and it looks amazing.
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    Little bit of stomach issue, I believe it's from the Compound 20 preworkout with no food. I thought I was over doing it yesterday using 1.5scoop BetaCret but today I did only one and still had same nauseating feeling. I did manage good volume and some good weight. Didn't want to go over board, I have to work tonight and I will be regretting going to the gym this morning. Working 9 hours today then go home for 4 hours then another 6 probably get home around 2am(if all goes well).

    Barbell Bench Press 234.33
    Set 1 : 135x8
    Set 2 : 185x8
    Set 3 : 135x10
    Set 4 : 95x18
    |
    Barbell Decline Bench Press 171
    Set 1 : 135x8
    Set 2 : 135x8
    Set 3 : 135x8
    Set 4 : 135x8
    |
    One Arm Dumbbell Row 66
    Set 1 : 45x14
    Set 2 : 45x14
    Set 3 : 45x14
    |
    Dumbbell Standing Triceps Extension 73.33
    Set 1 : 45x14
    Set 2 : 50x14
    Set 3 : 55x10
    |
    Machine Fly 240
    Set 1 : 135x10
    Set 2 : 165x10
    Set 3 : 180x10
    Set 4 : 195x5
    Set 5 : 90x20
    |
    Triceps Pushdown V-Bar 84
    Set 1 : 40x20
    Set 2 : 50x12
    Set 3 : 60x12
    Set 4 : 70x6
    Set 5 : 30x15
    |
    Reverse Grip Lat Pull Down 150
    Set 1 : 90x20
    Set 2 : 90x14
    |
    Notes
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    Quote Originally Posted by Budman7811 View Post
    Just saw this on the Atlanta Falcons FB page, I am so hungry.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=85 070"/>
    Last thing I needed to see today lol
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    Quote Originally Posted by Budman7811 View Post
    Little bit of stomach issue, I believe it's from the Compound 20 preworkout with no food. I thought I was over doing it yesterday using 1.5scoop BetaCret but today I did only one and still had same nauseating feeling. I did manage good volume and some good weight. Didn't want to go over board, I have to work tonight and I will be regretting going to the gym this morning. Working 9 hours today then go home for 4 hours then another 6 probably get home around 2am(if all goes well).
    Sorry to hear about the stomach issues man. Some people experience a mild stomach discomfort when using Compound 20 on an empty stomach. You could have the first dose with your post-workout meal when training fasted. The product should be effective either way.

    Quote Originally Posted by Budman7811 View Post
    Barbell Bench Press 234.33
    Set 1 : 135x8
    Set 2 : 185x8
    Set 3 : 135x10
    Set 4 : 95x18
    |
    Barbell Decline Bench Press 171
    Set 1 : 135x8
    Set 2 : 135x8
    Set 3 : 135x8
    Set 4 : 135x8
    |
    One Arm Dumbbell Row 66
    Set 1 : 45x14
    Set 2 : 45x14
    Set 3 : 45x14
    |
    Dumbbell Standing Triceps Extension 73.33
    Set 1 : 45x14
    Set 2 : 50x14
    Set 3 : 55x10
    |
    Machine Fly 240
    Set 1 : 135x10
    Set 2 : 165x10
    Set 3 : 180x10
    Set 4 : 195x5
    Set 5 : 90x20
    |
    Triceps Pushdown V-Bar 84
    Set 1 : 40x20
    Set 2 : 50x12
    Set 3 : 60x12
    Set 4 : 70x6
    Set 5 : 30x15
    |
    Reverse Grip Lat Pull Down 150
    Set 1 : 90x20
    Set 2 : 90x14
    |
    Notes
    Solid session Budman. Good luck with work...sounds rough.
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    Job got cancelled tonight, looks like tomorrow now. Yeah the dosing before workout on weekends was good and I wanted to carry it over to weekdays. I will just use it post from now on.
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    Few more days left then I pop up my review of all products. I wish my body fat was lower so my results would be better seen.
  38. Professional Member
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    Good session, should be a little sore tomorrow. Compound 20 was making the gut nausea, so today post workout.


    Barbell Full Squat 255
    Set 1 : 95x10
    Set 2 : 135x8
    Set 3 : 185x6
    Set 4 : 225x4
    |
    Standing Calf Raises 112
    Set 1 : 60x16
    Set 2 : 70x14
    Set 3 : 80x12
    |
    Leg Extensions 177.33
    Set 1 : 80x10
    Set 2 : 110x10
    Set 3 : 140x8
    Set 4 : 50x20
    |
    Donkey Calf Raises 320
    Set 1 : 120x16
    Set 2 : 180x14
    Set 3 : 240x10
    |
    Kneeling Leg Curl 63.33
    Set 1 : 30x16
    Set 2 : 40x14
    Set 3 : 50x8
    |
    Treadmill Running N/A
    Calorie : 158 CAL
    Distance: 1.1 mile
    Speed : --
    Lap/Rep : --
    Duration : 0034
    |
    Notes
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    Got a few things done today now it's time to chill
  40. Professional Member
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    Wow my back is aching... Pulled of some big deadlifts today. I know I will be regretting it tomorrow


    Barbell Deadlift 346.67
    Set 1 : 135x6
    Set 2 : 225x5
    Set 3 : 275x3
    Set 4 : 295x3
    Set 5 : 325x2
    |
    Barbell Bent Over Row 180.83
    Set 1 : 95x10
    Set 2 : 135x8
    Set 3 : 155x5
    |
    Incline Dumbbell Curl 40.83
    Set 1 : 25x10
    Set 2 : 30x8
    Set 3 : 35x5
    Set 4 : 15x20
    |
    Dumbbell Standing One Arm Triceps Extension 33.33
    Set 1 : 15x20
    Set 2 : 25x10
    Set 3 : 27.5x4
    Set 4 : 27.5x4
    Set 5 : 15x16
    |
    Standing Cable Row 215
    Set 1 : 70x20
    Set 2 : 100x15
    Set 3 : 120x15
    Set 4 : 150x13
    |
    Close Grip Cable Curl 126
    Set 1 : 40x20
    Set 2 : 70x15
    Set 3 : 90x12
    |
    Elevated Cable Rows 175
    Set 1 : 105x20
    Set 2 : 75x15
    |
    Pull Ups N/A Set 1 : 0x8
    |
    Notes
  •   

      
     

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