Reactive Strength Quest with Burn24, AnaBeta Elite, and BF

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  1. Any GI sides from the burn 24?? What carbs do you use around your workout?


  2. Quote Originally Posted by sideshowdoc View Post
    Any GI sides from the burn 24?? What carbs do you use around your workout?
    I've noticed no sides at all. Never had any stomach issues, etc.

    Whatever I have around gets used (dextrose, gatorade powder, etc.). Right now I got a deal on a bunch of cyclic dextrin, but I wouldn't way it is anything special. It doesn't taste bad, mix weird, or upset my stomach (it is more expensive than other carbs though).



    Day 4- June 21th:


    Pre-workout: 2ABE + 1 AT2 + 1 scoop MBCAA+
    Periworkout: Strive + 35g carbs

    2ct Pause Deadlift Work up to x3 @9 Load Drop (6-9%)
    8cm Towel Press Work up to x3 @9 Load Drop (6-9%)
    Pendlay Rows x 5 @8 Repeats.

    Adductor Foam Rolling/Mobility, Glute Activation
    2ct Pause Deadlift:
    Warm Up- 135lbs x 5 (no pause), 135lbs x 5 (pause), 185lbs x 5, 225lbs x 5
    275lbs x 3 @7.5
    305lbs x 3 @8
    325lbs x 3 @9
    Load Drop
    305lbs x 3 @ 7
    305lbs x 3 @7.5
    305lbs x 3 @7.5
    305lbs x 3 @8
    305lbs x 3 @9

    This is definitely a weakness in my deads. Lower back was nice and tight, but upper back had some slight rounding as weights got higher. I really focused on keeping the hips down and maintaining a solid back angle to the knees, holding, then bringing the hips through. Felt demolished after all those sets, but felt good doing them.

    Upper/Mid Back Mash/Shoulder Mobility
    8cm Towel Press:
    Warm Up: 45lbs x 5, 95lbs x 5, 135lbs x 5, 175lbs x 5
    205lbs x 3 @ 8
    225lbs x 3 @9
    Load Drop
    205lbs x 3 @ 7.5
    205lbs x 3 @ 7.5
    205lbs x 3 @8
    205lbs x 3 @8
    205lbs x 3 @8
    205lbs x 3 @9

    My back was feeling fatigued from the pause deadlifts and tightness suffered on a couple sets. 205lbs felt easier after the 225lbs set. I feel confident unracking the weight lately and it feels lighter in my hands (something foreign to me with bench). Still not crazy numbers here but solid improvement has me pleased with current rate of progress.

    Pendlay Rows:
    Warm Up: 45lbs x 8, 95lbs x 8, 115lbs x 5
    135lbs x 5 @7
    155lbs x 5 @7
    165lbs x 5 @8
    165lbs x 5 @8
    165lbs x 5 @8
    165lbs x 5 @9

    These felt really awkward at first, even though they usually feel pretty solid when I do them. Felt heavy with only 165lbs today, but still finished off the workout feeling confident.

    I was up late last night compared to usual (NBA Finals Game 7) and when I woke up I figured I'd end up being real tired and have a crappy TRAC. Plugged things in and got feedback that I was recovering great and did end up feeling solid the whole day. This exercise combo today was probably my least favorite (in terms of how difficult each movement is), but I loved it in the sense that I felt I was hitting some weak areas. Gym was an inferno today and I may have been dehydrated by the end despite tons of fluid and electrolyte intake.

    Diet:
    Moderate carbohydrate day

    Supplements:
    -Last scoop of Strive.
    -Got Punch Creignite. They should name it HNGGGG punch.
    -Still maintaining normal dosing on everything else like usual.
    -Surprisingly minimal DOMS despite all this extra volume this week. Recovery is top notch ATM.
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  3. Game 7 was nuts but not as crazy as game 6, which the Spurs blew.

    That is a lot of volume... And I like it .
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  4. Quote Originally Posted by kbayne View Post
    Game 7 was nuts but not as crazy as game 6, which the Spurs blew.

    That is a lot of volume... And I like it .
    Ya all those sets were brutal...back down to a more normal volume for the rest of this.Weekend was pretty slow. Just worked, went to see World War Z, and did a ton of reading when I didn't have work.

    Week 7 Day 1- June 24:
    Pre-workout: 1 scoop ModernBCAA+, 2 ABE, and 1 AlphaT2
    Periworkout: 1 scoop ModernBCAA+, 10g PeptoPro, and 25g Carbs

    Squat w/Belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
    2ct Pause Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
    Close Grip Floor Press Work up to x3 @8 (Repeats)

    Hip Mobility, Glute Activation
    Squats w/Belt:
    Warm Up- 135lbs x 6, 185lbs x6, 225lbs x 6, 275lbs x 6
    315lbs x 3 @8
    335lbs x 3 @8
    355lbs x 3 @9
    Load Drop
    335lbs x 3 @8
    335lbs x 3 @9

    Left hip flexor was really tight/tender today. It took me awhile to get into my groove. Wasn't feeling as good as usual today, so strength didn't seem super, but I guess hitting an easy triple at 355lbs on an off day isn't too bad and is still progress.

    Upper/Lower Trap Mash/Shoulder Mobility
    2ct Pause Bench:
    Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
    175lbs x 2 @7
    195lbs x 2 @8
    215lbs x 2 @8
    225lbs x 2 @9
    Load Drop
    215 x 2 @8.5
    215 x 2 @9

    Was only shooting to repeat hitting 215lbs today (what I hit two weeks ago with this lift) since I was feeling off today. 215lbs moved pretty quick so I went with 225lbs. Slight grind on rep two, but was very pleased with how I handled the weight. Not having any mental barriers with bench lately, and feeling more confident with higher weights and percents of my max.

    Close Grip Floor Press:
    Warm Up: 45lbs x 8, 95lbs x 8, 135lbs x 8
    165lbs x 3 @7
    185lbs x 3 @8
    185lbs x 3 @8
    185lbs x 3 @8
    185lbs x 3 @9

    I woke up feeling very refreshed today, but then got into an "off" feeling pretty quick. Not sure exactly why (probably slept in an odd position), but I had a random discomfort turning my head to the left all day in my neck. It made bench set up and floor press execution feel weird. Still hit solid numbers on those though so I'll take it. May need to add some more electrolytes and water to my periworkout drink as it was insanely hot in the gym today and I feel dehydrated (and felt like crap at work after).

    Diet:
    High Carb Day.

    Supplements:
    -Getting that super dense, all day, muscle hardness feeling lately. Vascularity was also up quite a bit today. Veins all over the arms and legs (even more so than usual).
    -Weight held steady from last week.
    -Hunger is up. I am eating a lot and even when full I still want more. Kind of awkward at times..
    -No bloat or any other issues despite increased caloric intake last week.
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  5. Week 7 Day 2- June 25th:


    Training:
    Day 2:

    Pre-workout: 1 scoop ModernBCAA+, 2 ABE, and 1 AT2
    Peri-workout: 1 scoop ModernBCAA+, 10g PeptoPro, and 25g Carbs

    Deadlift w/Belt Work up to x3 @9. Load Drop. 4-6% Fatigue
    Bench +90mm Work up to x6 @10. Load Drop. 4-6% Fatigue
    Front Squat Work up to x3 @ 8. Repeats.

    Adductor/IT Band foam roll, Hip Mobility, Glute Activation
    Deadlift w/Belt:
    Warm Up- 135lbs x 5, 185lbs x5, 225lbs x 5, 275lbs x 5
    315lbs x 3 @7
    365lbs x 3 @8
    385lbs x 3 @9
    Load Drop
    365lbs x 3 @8
    365lbs x 3 @8
    365lbs x 3 @9

    365lbs moved pretty easy so I bumped up to 385lbs. Solid weight for today and felt good pulling that. On my third set after the load drop my lower back/glutes tightened up. This has happened before and it is super annoying. I felt it get tight on the set and the weight still moved easy but stopped there due to the tightness.

    Upper/Lower Trap Mash
    Bench + Bands:
    Warm Up: 45lbs x 5 x 2, 95lbs x 7
    115lbs x 6 @7
    135lbs x 6 @8
    155lbs x 6 @10
    Load Drop
    145lbs x 6 @9
    145lbs x 6 @10

    Lower back was real tight while doing this. 155lbs was just under a ten but I wouldn't have been able to add more and gotten 6 again after that effort.

    Front Squat:
    Warm Up: 45lbs x 10, 95lbs x 8, 135lbs x 5, 185lbs x 3
    205lbs x 3 @7
    225lbs x 3 @7.5
    245lbs x 3 @8
    245lbs x 3 @8
    245lbs x 3 @9

    By this point I didn't feel any issues in my back/glutes. These were pretty tough though.

    Mean trigger point in my gluteus medius. Hit it with some myofascial release and it feels better currently.

    Diet:
    Moderate Carbs today. I have noticed a slight bloat after my lower carb days recently. Trying to narrow it down to see if it is a particular food causing this issue, or if it is a certain macronutrient level (sometimes too high of fats does this too me apparently...weird that I do so much better with more carbs compared to several years ago). As of the last two days I have looked super lean and not like I am having any issues, bu noted it on the weekend. Just a random note...it could also be water intake not being high enough due to the heat and my sweating more.

    Supplements:
    -They all appear to be doing their job lately. I did notice a loss of hunger yesterday (I felt off all day too), but today my post-workout meal wasn't enough to dent my hunger (so back to normal).
    -Strength still going up. Felt good having 385lbs in my hand for dealifts again. Will be busting over 4 plates again soon and interested to see where my max ends up in a couple weeks.
    -I have been rather low on the stim intake lately. Other than AT2 and Decimate in the mornings I have really tried to limit my stimulant intake pre-workout. Partly trying to stay more relaxed and less psyched up during my lifts. Seems to be helping my recovery some. Interesting change too since I dropped my ipod usage as well and have just been focusing on my technique more.


    Looking into trying to compete again in October...too bad there seems a severe lack of meets around me. The search continues...
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  6. Meh..lack of meets around me as well. Do you plan on continuing this training into your meet?
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  7. Quote Originally Posted by Sean1332 View Post
    Meh..lack of meets around me as well. Do you plan on continuing this training into your meet?
    Yessir. Will have a whole cycle set up once I hit my mock meet to carry me into the end of October.

    I hit my glute medius trigger point again and did a bunch of stretching. Feel pretty good right now. Got a ton of chicken in the oven with some brussel sprouts baking.
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  8. Hm care to share how you hit the trigger point?
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  9. Quote Originally Posted by Sean1332 View Post
    Hm care to share how you hit the trigger point?

    Lacrosse ball. There should be various vids on youtube. I hit trigger point one: http://www.google.com/imgres?imgurl=http://www.triggerpoints.net/triggerpoints/Glut_Med.jpg&imgrefurl=http://www.triggerpoints.net/triggerpoints/glut-med.htm&h=282&w=540&sz=36&tbni d=YeE_zJ7GTn-PlM:&tbnh=64&tbnw=122&zoom=1&u sg=__1v6W5LxBwjpgtoUt4dbyJsKO-j8=&docid=-7vEHCQ15Hr-6M&sa=X&ei=zSnKUb3EJNWv4APDmIH YBg&ved=0CC8Q9QEwAA&dur=1141


    PS that ish HURT to sit on.

    Edit: lol at that link's length that I posted.
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  10. lol nice link. I'm drivin around tryin to find a ball. limited stores and time. thanks bud
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  11. Quote Originally Posted by Sean1332 View Post
    lol nice link. I'm drivin around tryin to find a ball. limited stores and time. thanks bud
    Ya I need to make a bootleg Therecane or w/e it is called to use for that Psoas vid in your log. I have access to a ton of stuff, but that is one thing I don't have at the moment.
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  12. You get bloat from too little water? interesting.

    DO you notice any big difference using the peptopro as opposed to just some more aminos? THinking about trying either that or the hydro 520 (a good amount cheaper and about the same molecular size...520 compared to 300 angstroms)

    Quote Originally Posted by bolt10 View Post

    Week 7 Day 2- June 25th:


    Training:
    Day 2:

    Pre-workout: 1 scoop ModernBCAA+, 2 ABE, and 1 AT2
    Peri-workout: 1 scoop ModernBCAA+, 10g PeptoPro, and 25g Carbs

    Deadlift w/Belt Work up to x3 @9. Load Drop. 4-6% Fatigue
    Bench +90mm Work up to x6 @10. Load Drop. 4-6% Fatigue
    Front Squat Work up to x3 @ 8. Repeats.

    Adductor/IT Band foam roll, Hip Mobility, Glute Activation
    Deadlift w/Belt:
    Warm Up- 135lbs x 5, 185lbs x5, 225lbs x 5, 275lbs x 5
    315lbs x 3 @7
    365lbs x 3 @8
    385lbs x 3 @9
    Load Drop
    365lbs x 3 @8
    365lbs x 3 @8
    365lbs x 3 @9

    365lbs moved pretty easy so I bumped up to 385lbs. Solid weight for today and felt good pulling that. On my third set after the load drop my lower back/glutes tightened up. This has happened before and it is super annoying. I felt it get tight on the set and the weight still moved easy but stopped there due to the tightness.

    Upper/Lower Trap Mash
    Bench + Bands:
    Warm Up: 45lbs x 5 x 2, 95lbs x 7
    115lbs x 6 @7
    135lbs x 6 @8
    155lbs x 6 @10
    Load Drop
    145lbs x 6 @9
    145lbs x 6 @10

    Lower back was real tight while doing this. 155lbs was just under a ten but I wouldn't have been able to add more and gotten 6 again after that effort.

    Front Squat:
    Warm Up: 45lbs x 10, 95lbs x 8, 135lbs x 5, 185lbs x 3
    205lbs x 3 @7
    225lbs x 3 @7.5
    245lbs x 3 @8
    245lbs x 3 @8
    245lbs x 3 @9

    By this point I didn't feel any issues in my back/glutes. These were pretty tough though.

    Mean trigger point in my gluteus medius. Hit it with some myofascial release and it feels better currently.

    Diet:
    Moderate Carbs today. I have noticed a slight bloat after my lower carb days recently. Trying to narrow it down to see if it is a particular food causing this issue, or if it is a certain macronutrient level (sometimes too high of fats does this too me apparently...weird that I do so much better with more carbs compared to several years ago). As of the last two days I have looked super lean and not like I am having any issues, bu noted it on the weekend. Just a random note...it could also be water intake not being high enough due to the heat and my sweating more.

    Supplements:
    -They all appear to be doing their job lately. I did notice a loss of hunger yesterday (I felt off all day too), but today my post-workout meal wasn't enough to dent my hunger (so back to normal).
    -Strength still going up. Felt good having 385lbs in my hand for dealifts again. Will be busting over 4 plates again soon and interested to see where my max ends up in a couple weeks.
    -I have been rather low on the stim intake lately. Other than AT2 and Decimate in the mornings I have really tried to limit my stimulant intake pre-workout. Partly trying to stay more relaxed and less psyched up during my lifts. Seems to be helping my recovery some. Interesting change too since I dropped my ipod usage as well and have just been focusing on my technique more.


    Looking into trying to compete again in October...too bad there seems a severe lack of meets around me. The search continues...

  13. Ya I seem to get some better recovery with a decent amount of PeptoPro. Not something I really cared about with my training until I hit the powerlifting stuff. Helps when I have the higher frequency stuff going on (like right now).
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  14. June 26th GPP/Prehab/Etc:

    Myofascial Release (Glutes, Hip Flexors, and Lats)

    Prehab/Rehab:
    Side Lying External Rotation- 2x10
    Spinal Traction
    Ab Wheel- 2 x 10
    Landmind- 2 x 10
    Hip Thrusts- 2 x 20

    Neglected Muscles
    Row: 3x10


    Conditioning
    120-152BPM steady state for 20minutes.

    Stretching/More Myofascial Release- 20minutes

    Woke up today and my glutes/lower back were sore/tight. Hit a trigger spot on my glutes before this workout and it seemed to make it better. By the end I felt back to normal and really good. Going to continue to really watch this particular area and really need to stay on top of my mobility and stretching for the hips, glutes, and lower body in general.
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  15. Day 3- June 27th:


    Pre-workout: 2ABE, 1 AT2, 1 scoop ModernBCAA+
    Periworkout: 1 scoop ModernBCAA+, 5g PeptoPro, 20g Carbs

    Training:
    Day 3:

    Competition Bench Press Work up to x3 @9 Load Drop 4-6%
    Squat +Avg Bands Work up to x2 @9 Load Drop 4-6%
    Push Press x3 @8 Repeats.

    Upper Back/Mid Back Mash + Shoulder Mobility
    Competition Bench (Paused):
    Warm Up- 45lbs x 10, 95lbs x 5, 115lbs x 5, 135lbs x 5
    175lbs x [email protected]
    195lbs x 3 @8
    205lbs x 3 @8
    215lbs x 3 @9
    Load Drop
    205lbs x 3 @8
    205lbs x 3 @8
    205lbs x 3 @9

    Squat +Avg. Bands:
    Warm Up: 45lbs x 5, 95lbs x 5, 135lbs x 5, 185lbs x 5, 225lbs x 5
    275lbs x 2 @8
    295lbs x 2 @8.5
    305lbs x 2 @9
    Load Drop
    295lbs x 2 @8
    295lbs x 2 @9

    Felt pretty hard. 305lbs felt better than the 295lbs set though.

    Push Press:
    Warm Up: 45lbs x 8, 95lbs x 8, 115lbs x 3
    135lbs x 3 @7
    145lbs x 3 @8
    145lbs x 3 @8
    145lbs x 3 @9

    Still some slight tightness in the lower back/glute area. I hit it with some myofascial release and stretching before any lifting today and I felt pretty much normal during the lift (other than constantly thinking about it in the back of my mind). Trigger points were less severe today and it didn't really hamper my lift. I did try to take it easy and tried to stay very calm all workout hoping to not aggravate anything.

    Diet:
    High Carb Day. May go out and get something tonight as I am starving and not sure if my normal meal plan will quench it..

    Supplements:
    -Only 2 days left of Bioforge.
    -Good recovery from a DOMS perspective, but the volume of last week is still hitting me. Some slight trends of overreaching atm (not a bad thing and about where it should be).
    -I keep forgetting to add that I am also taking in some more liquid fish oil lately as I am really missing some omega-3s (other than Aqua Red) in my diet currently. Shifting some food choices around to and salting more food as well.
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  16. Day 4- June 28th:


    Pre-workout: 2ABE, 1 AT2, 1 scoop ModernBCAA+
    Periworkout: 1 scoop ModernBCAA+, 5g PeptoPro, 25g Carbs

    Deadlift w/Minis Work up to x2 @9 Load Drop (4-6%)
    Towel Press Work up to x2 @9 Load Drop (4-6%)
    Snatch SLDL x4 @8 Repeats.

    Glute Mash, Adductor Foam Rolling/Mobility, Glute Activation
    Deadlift with Minis:
    Warm Up- 135lbs x 5 (warm up no bands), 135lbs x 5 (all subsequent sets with bands), 185lbs x 5, 225lbs x 4
    275lbs x 2 @7.5
    325lbs x 2 @8
    345lbs x 2 @9
    Load Drop
    325lbs x 2 @8
    325lbs x 2 @8
    325lbs x 2 @9

    I felt 100% today (no glute/low back tightness/pain/etc) but was still nervous about pulling. I thought the last set was 335lbs but was actually 345lbs and went up pretty easy. I wasn't very fast off the floor but had good speed once I was below the knees and to lockout. I found it interesting that despite the set back on Tuesday, today I felt my form was much better than usual and it was only on my second rep on 345lbs that I felt even the slightest upper back rounding (lower back felt strong and secure all day).

    Upper/Mid Back Mash/Shoulder Mobility
    8cm Towel Press:
    Warm Up: 45lbs x 5, 95lbs x 5, 135lbs x 5, 165lbs x 4
    195lbs x 2 @7.5
    215lbs x 2 @8
    235lbs x 2 @9
    Load Drop
    225lbs x 2 @8
    225lbs x 2 @9

    I have great speed on the presses today. Much less of a sticking point in my upper half of my presses than usual (something I have noticed more and more improvement on in the last several weeks).

    Snatch SLDL:
    Warm Up: 45lbs x 8, 135lbs x 8, 185lbs x 5
    225lbs x 4 @7
    255lbs x 4 @7
    275lbs x 4 @8
    275lbs x 4 @8
    275lbs x 4 @8
    275lbs x 4 @9

    Was a little tired earlier in the day but felt great by the time my lift started. This lift was even better mentally than physically. I was a little worried and down about the hip/glute tightness the last couple days so not having any problems today and actually putting up some improved numbers was a nice feeling.

    Diet:
    Moderate carb today. I am eating a lot and my grocery bill is annoying...I also feel like I am always buying food. If I was a bigger guy who had to eat even more idk what I'd do.

    Supplements:
    -Still going pretty low stim most days. Took some Decimate + AT2 this morning though. No pre-workout stims. If I take enhanced again soon it is gonna get crazy...........feel great lately though.
    -Solid body comp still. Almost feel my waist is too small right now for some of this heavy lifting (sitting around 28").
    -Strength is great this week though. Other than yesterday things have been awesome. I felt unstoppable again today. I may have been able to do even more but didn't want to push it. Excited for my mock meet coming up!
    -I did end up eating a meal with a bunch of ice-cream and cereal yesterday. I am not super strict with my diet (but then again compared to what even most people on line consider strict it is), but the ice cream was epic (BnJ everything but the). Woke up looking sharp though.
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  17. Keep killing it bro! 28" waist... I feel small at 33... LOL

  18. Beast mode in here . I have been the same way lately with the grocery bill. I feel like I am constantly buying more and more food. Now that I started my new stack/log, the hunger is going to rise even more

  19. Quote Originally Posted by 804 View Post
    Keep killing it bro! 28" waist... I feel small at 33... LOL
    Ya when I tighten up my belt I look funny.

    Quote Originally Posted by kbayne View Post
    Beast mode in here . I have been the same way lately with the grocery bill. I feel like I am constantly buying more and more food. Now that I started my new stack/log, the hunger is going to rise even more
    Ya it is crazy for sure. Can't complain about my results so I gotta keep buying all this quality food.
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  20. I need to get back to Wyoming so I can start cooking more types of food. I am kind of limited as of right now on my choices and seeing The Solution and Breezy's logs, I can hardly open them because of all the food porn going on.

  21. June 29th GPP/Prehab/Etc:

    Periworkout: 2 scoops ModernBCAA+

    Myofascial Release (Glutes, Hip Flexors, and Lats)

    Prehab/Rehab:
    Side Lying External Rotation- 2x10
    Spinal Traction
    Ab Wheel- 2 x 10
    Landmind- 2 x 10
    Hip Thrusts- 2 x 20

    Neglected Muscles
    Row: 3x10


    Conditioning
    I just supersetted everything and did some light sleds, etc in between stuff to keep HR slightly elevated. Looking for recovery this week so nothing intense.

    Stretching/More Myofascial Release- 20minutes

    Contrast Shower (60s hot/30s cold): 10 minutes

    Had to bring some family to the airport at 4 in the morning....................... was pretty tired getting into this today. Bunch of stretching and myofascial release had me feeling pretty solid at the end. I hate doing contrast showers...but adding some in this week.

    Diet:
    Low Carb day

    Supplements:
    -Switching to Alphamine in the mornings for the next couple weeks. Will go back to Decimate again soon. Will rotate through both for now.
    -Out of Bioforge. Sad times...
    -Should have just enough Burn24 to last until my mock meet...plan to get more after taking a break from it for a little bit after this log. Been impressed with my use.

    Side notes:
    -Recovery has been a little more all over the map this week. I saw some overreaching effects and more soreness this week than usual. Today (Sunday) everything is close to my lowest levels for all my HR markers though. Joints a little beat up (hips, shoulder, but not as much in the elbow lately), but that comes with the territory of this length of time doing higher frequency work on squats, deads, and bench.
    -Feeling great mentally. No real confidence issues or motivation issues with training or other areas.
    -Should also note there is zero issues with the glute/low back anymore. Strangest issue I've ever had...that stuff pops up once every 5-6months for like a day or two then goes completely away. Probably should go to the chiro I work with for all sorts of stuff though (I am lazy sometimes).
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  22. Always sad times when you can see the bottom of a supplement bottle or tub .
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  23. Week 8 Day 1- July 1:


    Pre-workout: 2 ABE, 1 AT2, 1 scoop ModernBCAA+
    Peri-workout: 1 scoop ModernBCAA+, 10g PeptoPro, 10g Carbs??

    Squat w/Belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
    Pin Press Bench(Chest Level) Work up to x3 @9 (Load Drop) 4-6% Fatigue
    Close Grip 3Board Press Work up to x6 @8 (Repeats)

    Adductor/IT Band foam roll, Hip Mobility
    Squats w/Belt:
    Warm Up- 135lbs x 6, 185lbs x6, 225lbs x 6, 275lbs x 6
    315lbs x 2 @7
    345lbs x 2 @7.5
    365lbs x 2 @8**
    375lbs x 2 @9
    Load Drop
    355lbs x 2 @9

    Hips were annoyed again. 365 was easy, but partner said the first was just below parallel and the second may have been at or a tad high (he said it was low but not your usual super low and I agreed they didn't feel as deep as normal). It was easy, but since I missed depth I made a small jump. 375lbs was hit at full (my normal) depth, second rep had chest drop a and some grind. Still felt I could have muscled a third, but it wouldn't have been pretty (so maybe a tad over @9).

    Upper/Lower Trap Mash/Shoulder Mobility
    Pin Press Bench:
    Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
    165lbs x [email protected]
    185lbs x 4 @8
    195lbs x 4 @9
    Load Drop
    185lbs x 4 @8
    185lbs x 4 @8
    185lbs x 4 @9

    Not sure what exactly was going on but the bar was slipping some when pressing (probably not keeping the wrists locked hard enough when pressing off the pin). Felt decent on these again and same as last time only a small back arch so that I could actually get the bar to pause on the pins.

    Close Grip 3 Board Press:
    Warm Up: 45lbs x 8, 135lbs x 8
    185lbs x 6 @7
    205lbs x 6 @7.5
    215lbs x 6 @8
    215lbs x 6 @9

    Second attempt at 215lbs was more difficult than I anticipated. Had to pack it in there.

    Just felt "off" the entire session. Hip was a little annoying and I just couldn't dial in my usual focus. Not sure if external sources (work, family, etc) were to blame or if it is training fatigue. Still I hit 375lbs x 2 on squat with another rep left in the tank. Considering I hit a PR a little over two months ago at 385lbs I am pleased with what I hit today. Just a little disappointed I feel off after feeling pretty solid on Friday and the weekend. I may need to re-evaluate my Sunday completely off schedule and hit some mobility on that day (hips seem stiff on Mondays but better other days of the week) or maybe I am just over thinking. Either way pretty ready for deadlifts tomorrow.

    Also I totally forgot my workout supply of periworkout carbs were out so I dumped whatever was left into my shaker. Wasn't much so I have no idea how much it was...I'll use that as why my endurance was so low today.

    Diet:
    Tons of carbs. Weight is stagnant again.

    Supplements:
    -No Bioforge.
    -Everything else like normal.
    -Still trying to avoid too much pre-workout stim wise for this run. Will definitely add some back in as I could have used that kick today (but didn't have any on hand at work..faillll).
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  24. Beast mode brother! Quick question, what is the @__ beside your rep count? I've been wondering that for a while now

  25. Quote Originally Posted by 804 View Post
    Beast mode brother! Quick question, what is the @__ beside your rep count? I've been wondering that for a while now
    Short answer: Rating of Perceived Exertion. On a scale of 1-10 with 10 being the hardest. So a @10 means absolute max at that rep range (not able to get another rep). @9 means leaving a definite one rep in the tank. @8 means leaving 2 reps left. That way the workouts are more based on how you are that day as opposed to shooting for a specific percentage of max.

    Long answer: read this if you want much more in depth (written by the guy behind Reactive Training Systems): http://articles.elitefts.com/trainin...-exertion-rpe/
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  26. Quote Originally Posted by bolt10 View Post
    Short answer: Rating of Perceived Exertion. On a scale of 1-10 with 10 being the hardest. So a @10 means absolute max at that rep range (not able to get another rep). @9 means leaving a definite one rep in the tank. @8 means leaving 2 reps left. That way the workouts are more based on how you are that day as opposed to shooting for a specific percentage of max.Long answer: read this if you want much more in depth (written by the guy behind Reactive Training Systems): http://articles.elitefts.com/trainin...-exertion-rpe/
    Perfect. Great detail bro!

  27. Ya so it is still a little difficult because I am getting used to training in this way. In general I still have a "planned" weight I want to attempt but if it isn't a good day I go with whatever I get up to at the suggested RPE and rep range or if it is a good day I keep going if what I planned was too easy. There is more detail than that as well, but it gets a little complicated and most people following don't need every detail.
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  28. Week 8 Day 2- July 2:

    Pre-workout: 2ABE, 1AT2, 1 scoop ModernBCAA+
    Periworkout: 1 scoop ModernBCAA+, 5g PeptoPro, 25g Carbs

    Training:
    Day 2:

    Deadlift w/Belt Work up to x2 @9. Load Drop. 4-6% Fatigue
    Bench +90mm Work up to x2 @9. Load Drop. 4-6% Fatigue
    2ct Pause Squat Work up to x4 @ 8. Repeats.

    Adductor/IT Band foam roll, Glute Activation
    Deadlift w/Belt:
    Warm Up- 135lbs x 5, 185lbs x5, 225lbs x 5, 275lbs x 5, 315lbs x 3
    365lbs x 2 @8
    385lbs x 2 @8
    405lbs x 2 @9
    Load Drop
    385lbs x 2 @8.5
    385lbs x 2 @9

    The 385 was easier than I anticipated so I made a jump to 405lbs. Second rep I let the bar roll a little too far forward and therefore I wasn't as pleased with my set up when I watched the vid. Still felt easier than I thought 405lbs would be, but hips popped up a little quick.

    Upper/Lower Trap Mash
    Bench + Bands:
    Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
    165lbs x 2 @7.5
    185lbs x 2 @9
    Load Drop
    175lbs x 2 @8
    175lbs x 2 @9

    Felt solid on set up today. Finally getting a solid feel for the groove on bench. This did agitate my left elbow a bit.


    2ct Pause Squat(no belt):
    Warm Up: 45lbs x 5, 95lbs x 5, 135lbs x 5, 185lbs x 5, 225lbs x 5
    275lbs x 4 @7
    305lbs x 4 @8
    305lbs x 4 @8.5
    305lbs x 4 @9

    Elbow started to bother me here. I didn't film the final sets but felt depth may have been off a little on the final rep so that called for a @9.

    Felt pretty good today, but again not a ton of endurance. Even at RPE 9 these lower rep sets are not my strong point. Was pleased to hit 405lbs for 2 tho.

    Diet:
    Moderate Carbs today.

    Supplements:
    -Woke up feeling a little blah today. Tired upon waking. Popped an AT2 and a scoop of Alphamine in the AM.
    -I put my info into TRAC and it told me I was recovering great and that I may even need to up volume...I looked at it and told it it was crazy...that wasn't how I "felt"
    -By the time I lifted I did feel rather good. Hit some great numbers and other than the elbow, I didn't feel beat up. Actually don't feel like I even DL 4 plates...maybe I am recovering quite well still.
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  29. Awesome numbers man.
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  30. Quote Originally Posted by kbayne View Post
    Awesome numbers man.
    Thanks!


    So freak accident in the gym/at work today. Got away rather unscathed but in a splint on the left thumb/wrist. No more mock meet for me.

    Determined to find a way to keep progressing in a smart and efficient way though.
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