Pes anabeta, erase pro, alphamine, alpha t2 stack and DAA

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  1. Quote Originally Posted by bolt10 View Post

    I look froward to it. Let me know if you need any additional help with anything.
    What are your thought on the fst-7 routine I can post up exactly what I'm doing ?


  2. I've done FST-7 before and I enjoyed it. I still use it every now and then. Just don't over do it which is easy to do if incorporating FST-7.
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  3. Quote Originally Posted by kbayne View Post
    I've done FST-7 before and I enjoyed it. I still use it every now and then. Just don't over do it which is easy to do if incorporating FST-7.
    Day 1
    Triceps
    Close-grip bench press 3-4 x 8-12
    Weighted or machine dip 3 x 8-12
    Overhead cable extension 7 x 8-12
    Skull crushers 7 x 8-12
    Biceps
    Alternate dumbbell curls 3-4 x 8-12
    Machine preacher curl 3 x 8-12
    EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)
    Traps
    Dumbbell shrugs* 3-4 x 8-12
    Machine shrugs 7 x 8-12

    Day2
    Quads
    Leg extensions 3-4 x 8-15
    Squats 4 x 8-12
    Hack squat or leg press 3 x 8-15
    Leg extension or leg press 7 x 8-15
    Hamstrings
    Lying leg curls 3-4 x 10-15
    Stiff-leg deadlift 3-4 x 10-12
    Single leg curl 3-4 x 10-15 each leg
    Seated leg curls 7 x 10-15

    Day3 off

    Day 4
    Chest
    Incline dumbbell press 3-4 x 8-12
    Incline dumbbell flye 3 x 8-12
    Flat Hammer or dumbbell press 3 x 8-12
    Pec deck or cable crossover 7 x 8-12
    Triceps
    Close-grip bench press 3-4 x 8-12
    Weighted or machine dip 3 x 8-12
    Overhead cable extension 7 x 8-12
    Skull crushers 7 x 8-12

    Day5
    Back
    Warm-up:
    Neutral-grip chin-ups 3 x failure
    Wide-grip pulldowns 3 x 8-12
    Barbell row 3 x 8-12
    Hammer Strength row 3 x 8-12
    Machine or cable pullover 7 x 8-15
    Traps
    Dumbbell shrugs* 3-4 x 8-12
    Machine shrugs 7 x 8-12

    Day6
    Shoulders
    Seated dumbbell press 4 x 8-12
    Barbell or dumbbell front raise 3 x 8-12
    Dumbbell lateral raise 3 x 8-12
    Lateral raise machine 7 x 8-12
    Rear delts
    Dumbbell rear lateral raise 3-4 x 12-15
    Reverse pec flye or cable 7 x 12-15
    Rear laterals
    Biceps
    Alternate dumbbell curls 3-4 x 8-12
    Machine preacher curl 3 x 8-12
    EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)

    This is everything I do ATM , in like 2 weeks I will be doing German volume training

  4. Quote Originally Posted by kbayne View Post
    I've done FST-7 before and I enjoyed it. I still use it every now and then. Just don't over do it which is easy to do if incorporating FST-7.
    Day 1
    Triceps
    Close-grip bench press 3-4 x 8-12
    Weighted or machine dip 3 x 8-12
    Overhead cable extension 7 x 8-12
    Skull crushers 7 x 8-12
    Biceps
    Alternate dumbbell curls 3-4 x 8-12
    Machine preacher curl 3 x 8-12
    EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)
    Traps
    Dumbbell shrugs* 3-4 x 8-12
    Machine shrugs 7 x 8-12

    Day2
    Quads
    Leg extensions 3-4 x 8-15
    Squats 4 x 8-12
    Hack squat or leg press 3 x 8-15
    Leg extension or leg press 7 x 8-15
    Hamstrings
    Lying leg curls 3-4 x 10-15
    Stiff-leg deadlift 3-4 x 10-12
    Single leg curl 3-4 x 10-15 each leg
    Seated leg curls 7 x 10-15

    Day3 off

    Day 4
    Chest
    Incline dumbbell press 3-4 x 8-12
    Incline dumbbell flye 3 x 8-12
    Flat Hammer or dumbbell press 3 x 8-12
    Pec deck or cable crossover 7 x 8-12
    Triceps
    Close-grip bench press 3-4 x 8-12
    Weighted or machine dip 3 x 8-12
    Overhead cable extension 7 x 8-12
    Skull crushers 7 x 8-12

    Day5
    Back
    Warm-up:
    Neutral-grip chin-ups 3 x failure
    Wide-grip pulldowns 3 x 8-12
    Barbell row 3 x 8-12
    Hammer Strength row 3 x 8-12
    Machine or cable pullover 7 x 8-15
    Traps
    Dumbbell shrugs* 3-4 x 8-12
    Machine shrugs 7 x 8-12

    Day6
    Shoulders
    Seated dumbbell press 4 x 8-12
    Barbell or dumbbell front raise 3 x 8-12
    Dumbbell lateral raise 3 x 8-12
    Lateral raise machine 7 x 8-12
    Rear delts
    Dumbbell rear lateral raise 3-4 x 12-15
    Reverse pec flye or cable 7 x 12-15
    Rear laterals
    Biceps
    Alternate dumbbell curls 3-4 x 8-12
    Machine preacher curl 3 x 8-12
    EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)


    This is what I do ATM if you guys think I should adjust something let me know then I will trial German volume training

  5. I wouldn't be doing more then one FST-7 exercise per body part a day. Personally I would do FST-7 on your last exercise for whatever body part you are working and call it a day. If you are squeezing and stretching in between sets like you are suppose to, one FST-7 set will be plenty, especially after completing your previous movements.
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  6. Quote Originally Posted by kbayne View Post
    I wouldn't be doing more then one FST-7 exercise per body part a day. Personally I would do FST-7 on your last exercise for whatever body part you are working and call it a day. If you are squeezing and stretching in between sets like you are suppose to, one FST-7 set will be plenty, especially after completing your previous movements.
    Ok cheers bud appreciate the help fst-7+anabeta ohh boy ohh boy the pump I get haha

  7. Quote Originally Posted by kbayne View Post
    I wouldn't be doing more then one FST-7 exercise per body part a day. Personally I would do FST-7 on your last exercise for whatever body part you are working and call it a day. If you are squeezing and stretching in between sets like you are suppose to, one FST-7 set will be plenty, especially after completing your previous movements.
    This is how I used FST-7 when I used it. I chose one bodypart for each workout and did it to end my sessions.
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  8. Quote Originally Posted by bolt10 View Post

    This is how I used FST-7 when I used it. I chose one bodypart for each workout and did it to end my sessions.
    What are your thought on volume training that's my next routine

  9. Quote Originally Posted by nikolce View Post
    What are your thought on volume training that's my next routine
    GVT? I like it. The volume can be rough on me so I will only run it 10x10 for 4 weeks in the future, but liked how it went last time I did. I know Ben (bdcc) is a fan as well, soooo if programmed right it should be solid.
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  10. Sean, you can always look at an advanced GVT
    10x3 wk 1
    10x4 wk 2
    10x5 wk 3

    Then, you start week 1again with a 10% increase in weight and do some protocol making a nice 6 week cycle.

    Add in glute, ham and mobility/stability work, boom
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    Crossfit - DEMIGOD -
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  11. Quote Originally Posted by EBF_2356 View Post
    Sean, you can always look at an advanced GVT
    10x3 wk 1
    10x4 wk 2
    10x5 wk 3

    Then, you start week 1again with a 10% increase in weight and do some protocol making a nice 6 week cycle.

    Add in glute, ham and mobility/stability work, boom
    Can you give me a good example of one day routine what I'm getting is 10x10 supersets for eg decline bench with chin ups and incline press with one arm rows

  12. Quote Originally Posted by bolt10 View Post

    GVT? I like it. The volume can be rough on me so I will only run it 10x10 for 4 weeks in the future, but liked how it went last time I did. I know Ben (bdcc) is a fan as well, soooo if programmed right it should be solid.
    If you have any good articles or anything can you post up the links

  13. This is the article I pretty much followed the first time: http://www.charlespoliquin.com/Artic..._Training.aspx

    This is similar to what is posted above: http://www.charlespoliquin.com/Artic..._Training.aspx

    When I eventually try it again I'll probably venture to something similar to what was posted a couple posts back.
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  14. Quote Originally Posted by bolt10 View Post
    When I eventually try it again I'll probably venture to something similar to what was posted a couple posts back.
    Thanks man I will have a read so far fst-7 is looking promising but I would say my top 3 work outs are my own which is 4 exercises per muscles group 8 reps 3 sets with a double drop set with the last seton the last two exercises and dy blood and guts work out I found really good Aswell as niel hills y3t work out was good

  15. Quote Originally Posted by bolt10 View Post
    This is the article I pretty much followed the first time: http://www.charlespoliquin.com/Artic..._Training.aspx

    This is similar to what is posted above: http://www.charlespoliquin.com/Artic..._Training.aspx

    When I eventually try it again I'll probably venture to something similar to what was posted a couple posts back.
    Its antagonist training gvt style.

    Close grip bench 10x3
    SS
    Cummerford Curls 10x3

    Accessories work and mobility.
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    Crossfit - DEMIGOD -

  16. Quote Originally Posted by EBF_2356 View Post

    Its antagonist training gvt style.

    Close grip bench 10x3
    SS
    Cummerford Curls 10x3

    Accessories work and mobility.
    Yeah will put it in , haha but bit skeptical how they say people out 8-10 pounds from the work out. Can anyone back that

  17. 3rd day in to keto I'm dying for some stupid reason the past 5 days my appetite is gone through the roof , in guessing that's the anabeta

  18. Quote Originally Posted by nikolce View Post
    3rd day in to keto I'm dying for some stupid reason the past 5 days my appetite is gone through the roof , in guessing that's the anabeta
    That would be the Anabeta
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  19. Quote Originally Posted by kbayne View Post

    That would be the Anabeta
    It's really testing my will power

  20. Quote Originally Posted by nikolce View Post

    It's really testing my will power
    It's some powerful stuff
    PEScience Representative
    http://www.pescience.com/insider
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  21. Quote Originally Posted by kbayne View Post

    It's some powerful stuff
    Yeah I agree with you there

  22. So currently weighing in at 79.4 my strength has gone down as well as my calories whilst doing keto diet energy levels I have my ups and downs thanks to keto haha so far I seem to be going forwards although now I'm just contemplating whether to slowly increase calories or not and take advantage or the muscle building effect of this cycle :/



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  23. Subbed for GVT speak.
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    http://pescience.com/insider
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  24. Quote Originally Posted by bdcc View Post
    Subbed for GVT speak.
    Il be doing gvt the week after . I'm considering upping my cals 100 every weeks as I do gvt what you think

  25. Subbed so late... Time to catch up. Sick stack sir.
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  26. Quote Originally Posted by LiveToLift View Post
    Subbed so late... Time to catch up. Sick stack sir.
    Thanks ya matey haha , iv just added mass hgh with the low amounts of sleep that I get I think it will help

  27. Quote Originally Posted by nikolce View Post

    Thanks ya matey haha , iv just added mass hgh with the low amounts of sleep that I get I think it will help
    Never tried that product in particular but have used similar products with great success. Hope it helps ya!
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  28. Quote Originally Posted by LiveToLift View Post

    Never tried that product in particular but have used similar products with great success. Hope it helps ya!
    Well I heard good stuff here on the forums and seeing as nearly everything good is illegal in aus that it should be good

  29. Has anyone tried alr chained reaction I will be using this post work out for the quick carbs and from next week in I will be increasing my cal intake by 150 should I take it before a work out or after and advice will be slowly increase cals 150 by week I want to do a lean bulk for a few weeks and then reverse also does anyone have a good calorie maintenance calculator online which they would like to link me will also be starting gvt next week

  30. sup brah im from aus to nice log. iv been using chained reaction for all year now its really good stuff feel full and helps me recover quicker, and almost no fat gains very good stuff. using it for my lean bulk
  

  
 

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