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

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  1. Yeah if I end up losing more then I anticipate I will probably up the intake of cals


  2. Ok so my pumps are getting insane always hungry which making dieting soooo hard will power needed to the mac energy levels are good so far I'm about 80.3kg yet I seem leaner then before my strength is gradually getting better and this is only the second week 6 to go my diet this week has been poor very poor this week I will try doing keto for 5 days then go back to lower carbs etc ranging 1800-2000 i hope my attempt will be successful of doing keto

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    What you guys think so far ? Any questions ?
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  3. Nice start...in for the rest. Don't know how I missed this epic stack!
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  4. Quote Originally Posted by bolt10 View Post
    Nice start...in for the rest. Don't know how I missed this epic stack!
    Will be putting up more constructive info next week including daily cals how I went with my work out etc

  5. Quote Originally Posted by nikolce View Post
    Will be putting up more constructive info next week including daily cals how I went with my work out etc
    I look froward to it. Let me know if you need any additional help with anything.
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  6. 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 ?

  7. 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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  8. 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

  9. 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

  10. 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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  11. 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

  12. 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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  13. 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

  14. 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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  15. 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 -

  16. 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

  17. 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

  18. 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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  19. 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

  20. 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.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  21. 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

  22. 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

  23. 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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  24. Quote Originally Posted by kbayne View Post

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

  25. 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
    Instagram: kylebayne23
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