Big boy needs to strip out, here's the plan, plz review and critique.

ok, did about a 15 minute bike ride with the youngest, then spent about an hour on the roof cleaning gutters. Dietary for today: 2921 cals, (125 [minus 26 fiber]=99 carbs, 252 protein, 158 fats (there was another 10g of Modern BCAA tossed in there also) with an estimated burn of 4219 for a deficit of 1298.
 
Day 1, wk 1 (Mesocycle 2, Anabeta day 2)
9:45-11:00 am

Started out with 1/2 cup oatmeal mixed with 1 scoop myofusion and 2 TBSP PB and Dose 1 of Anabeta at around 8:25.
Premixed 10 g of Modern BCAA with warm water to see if it helped it dissolve any better, then placed it in freezer to chill with marginal effectiveness.
3 scoops of Wyked with 5g 2:1:1 BCAA on way to gym.

Did note that I was chomping at the bit to go back to going heavier, but this is pretty standard after a deload for me.

Standing OH Shoulder Press 125x5, 145x5, 160X10 (Got a bit cheap on the depth on reps 7 and 8 but arms were at least parallel to the floor for all reps.

Upright BB row (Target was 4x10) @95lbs (9*/10/10/9) *Left thumb started burning here for some reason, worked around it by grabbing my straps. May drop about 10lbs and focus more on fuller ROM, move to cable version or swap to lateral raises next week.

Seated OH DB Press (Target was 4X12) @55(x2) 12/12/12/10

Facedown Incline Rear Delt DB Raise (4X15) @15X2, Really focused on keeping my arms straight out and feeling it in the rear head for these.

Alternating DB Curl 4X12 (Sets 1-3 standing at 40's, caught myself getting a bit sloppy, dropped to 35's the last set and sat down to force better form.)

Wrapped things up with 35 minutes 5 stage hills cardio for 222 cals.

Did note today that I sweated my azz off.

Dietary (Estimated at this time: 2279 cals (126 {minus 28 fiber]= 98 carbs, 171 protein (w/a total of 25g BCAA also)128 fats) with an estimated burn of4274. There will be more food to add in before this day is over. Also, I am allowing myself more apples, bananas and strawberries etc, loosen up on the carbs a bit provided it is "clean and green." 2nd Anabeta dose with lunch (6oz Pork shoulder, Broccoli, Salad and Banana). Does 3 around 4:30 with 50g Protein and 2 tbsp PB.
 
can't go wrong with fresh veggies and fruits, just don't add artificial sugars/sweetners or fruit smoothies from the commercial places. Keep it up!
 
Final dietary for today: 2659 cals (139 [minus 32 fiber]=107 carbs, 228 protein (plus 25g BCAA), 135 fats) with an estimated burn of4274 for a deficit 1615.
 
Cardio for today came in the form of 2 bike rides, one solo for 26 minutes in hilly terrain, the other with the kids for about 24 on mostly normal terrain. Later we are going to a fireworks display. Estimated dietary for today (Assuming I stick to the plan) 2682 cals, (134 [minus 22 fiber] = 112 carbs, 238 protein (+10g Modern BCAA), 132 fats) with an estimated burn of 4043 for a deficit of 1361.
 
Anabeta Day 4, no lifting. My oldest and myself did take my 8 year old and my 10 year old grandson to my Aunt's for a day of swimming and fishing. It was hot and fun, good time had for all. Anyways, dietary for today: 2397 cals (112 [minus 23 fiber] = 89 carbs, 211 protein [+10G BCAA] and 127 fats). Estimated burn of 3335 (which I know is low because I did not track the swimming time etc).
 
7/5/11
Day 2, wk2 (5/3/1 Mesocycle 2)
Anabeta Day 5
6:05-6:55
*Note- the Y where I usually lift was closed, so I had to take what I could get: The local Hospitals "Health fit " Center. Not exactly a place I feel free to dig deep and grunt out that last rep or 2. Needless to say, equipment options are also more limited.

Dead Lift 240X5, 280X5, 310X7 (Sell out set)

UH Pull down (Subbed for Assisted Chins) Target was 4X10 @ 145
10/10/10/8

V Bar Row (subbed for BO DB Row) 4X12 at 130 (Mac DB hey had were 65's)

Back Extension 4x25

Shorted the ab work as I promised my little guy I would go swimming with him.

No real notable effects of the Anabeta since my weekend increase in hunger. Will likely bump to 6/day if on Friday (1 wk) if this persists.

Dietary for today: 2665 cals in, (111 [minus 23 fiber] = 88 carbs, 223 protein (plus 15g BCAA), 154 fats) with an estimated output of 33976 for a deficit of 1311.

Tomorrow: Weigh in
 
Today's numbers: 259.8, waist 41.25. We have recovered from our nearly week long case of "F it's" quite nicely. Overall, 62.2 pounds off.
 
Just work and a fair amount of driving today, kept it pretty tight.

2432 cals (83 [minus 18 fiber] 65 carbs, 220 protein (+10g 8/1/1 bcaa) and 131 fats) with an estimated burn of 3516 for a deficit of 1084.
 
JoHNnyNuTZ said:
Yeah.Im actually in recovery from drugs and alcohol, so trust you me, I understand how QUITING things sucks. But Im just about 9 months sober and feel the best I ever have..EVER!!!!! it will get better man!
Click to expand...

Drugs and alcohol is not good for the health. Stop drinking
 
Day 3, wk 1 (5/3/1 Mesocycle 2), Anabeta Day 7.
5:45-5:50
Bench 170x5, 200x5, 225X6
Decline Bench 205 Target was 4x8 8/8/7/4

Incline DB Press 75X10, 65X12/12/12
(First set was done with Olympic size DB Bar that you slide plates on. Did not work out to well for these.

EZ BarSkull Crushers 75X12/12/12/12

Straight Bar Cable PD 110x12, 130X12/12/12.

Not sure if it is the fact I am coming off of a deload or that having to lift in a strange gym at a different time is psychologically throwing me off, but I have not been real happy with the last 2 sessions. Gonna bump the Anabeta to 6 caps starting tomorrow. If I do not see some improvement next week when I am back in my comfort zone, I am gonna boost my cals ato about 3200 daily.

Dietary for today does not include some fruits (Grapes, cantelope, honey dew melon, strawberries etc) I ate before lunch that some one brought in to share: 2758 cals (111 [minus 32 fiber]=79 carbs, 238 protein (plus 20g BCAA) and 155 fats) with an estimated burn of 4100.
 
Ok, it may have been psychosomatic/placebo, but I think the Anabeta is starting to really kick in. Took 1 tab with breakfast, 2 with lunch, one after work and will take 2 more before bed. Anyways, I got a 12' Subway oven roasted chicken breast on wheat, usually eat 1/2 and then just the meat and veggies on the other part. I devoured that whole thing. Pounded about 5 16 oz glasses of ice water at work. Still not crazy on the calories today, just above 2800. I am pretty sure I am gonna give the Anabeta a shot to do it's thing by feeding it a bit more than I have been (2800 on none lifting days, 3200 or so on lifting days) and just keep an eye on the waist line.

Did about 1/2 an hour on the bike with the little guy tonight for cardio. Can't wait to get back to the "Dungeon" next week.

Dietary for today: 2779 cals (192 [minus 34 fiber] = 158 carbs, 250 protein (plus 20g 8:1:1 BCAA)120 fats) with an estimated burn of 3753 for a deficit of 974.
 
appleyard777 said:
De loading can have that effect ... just keep on pushing my man!
Click to expand...

Thanks man. Gotta keep plugging regardless. Was real happy with how today went:

7/9/11 (Day 1, wk1, 5/3/1 Mesocycle 2) Anabeta Day9
10:20-11:25

Am starting to feel the Anabeta really quick in now. Was very happy with today's work out. Also am starting to see some vascularity appear, of all places in my shins. Also, although my brachial (I think that is the name, inside of the elbow, runs along the bicep?) does not always stand out, I noted today that when it was, it ran along the entirety of my right bicep and even the "branches" were noticeable instead of just a few inches of it above the elbow.

Day started with 1 scoop Myofusion mixed with 1/2 cups oats, 2 tbsp PB. 2 Anabeta at around 9:15. 3 scoops of Wyked mixed with 10 g 2:1:1 bcaa. Had 10g Modern (8:1:1 BCAA) as intra workout.

Squat: 240X5, 275X5, 315X8 (All sets may have been 5 pounds more as I think I had a 50lb heavy bar.

Paramount Squat Press (Kind of like a hack squat with an arch. First time I have used this, so I had to build up to see where I was at.) 205X15, 250X15, 270X15, 320X15 (Plate weight only)

Lying Leg Curl: 4 sets at 100
12/12/12/11

Leg Extension 4x12 @230

Nautilus Ab Machine 3x25 @130

Lying Leg Raise (Hips hanging off of bench, straight legged)
2x15.

Got home and downed 2 scoops of Myo and 2 tbsp of PB +2 Anabeta.

Taking the wife out for lunch, I am doing steak and potatoes. Not tracking calls today but I guarantee will have plenty of protein. Gonna feed this need!
 
Actually behaved myself pretty well at lunch. Got a house salad with Ranch dressing and the steak fajita's. Worst part was the white rice (about 1/2-3/4 cup worth) and the 4 flour tortillas. Went for a 50 minute bike ride later, downed another 10grams 8:1:1 BCAA (premixed and chilled-very refreshing). Still not counting calories today, got some more clean eating to do today as my estimated burn is around 4600.
 
Missed yesterdays update, so here it is. 2 bike rides, one solo for about 33 minutes in hilly terrain, another short 15 minute one with the kids after things cooled off a bit.

Dietary: 2648 cals, (167 [minus 30 fiber] = 137 carbs, 261 protein (+10g 8:1:1 BCAA), 102 fats) with an estimated burn of 3907 for a deficit of 1259.
 
7/11/11
Day 1, wk 2 (Mesocycle 2) Anabeta day 11
5:15-6:15

OH BB Press 135X3, 150X5, 170X6 (new PR)

DB Lateral Raise 4x10 @ 20lbs (x2)

Seated OH DB Press 4x12 (Target) @ 55'sx2
12/12/12/8

Facedown Incline Rear Delt Raise 4X15 @15'sX2 (very tight form here.)

Alternating DB Curl @ 40's x2
12/12/12/10 (sat down to ensure stricter form last set)
Went straight from these to a drop set with Straight Bar curls @ 60/50/40/30 5 reps/stage, one hell of a pump.

Dietary for today: 2897 cals (122 [minus 24 fiber]= 98 carbs, 272 protein (+20g BCAA), 156 fats) with an estimated burn of 4053 for a deficit of 1156.

Very focused today, keep pounding water. Am very pleased with the new PR on OH. Dosing was one with lunch, 2 caps pre-work out, 2 post work out, one prior to bed.
 
7/12/11 Day 2, wk 2 (mesocycle 2) Anabeta day 12
4:40pm -5:50pm
Started with 7 minute warm up because my hammies were still sore from Saturday.

Dead lift -255x3, 290x3, 330x7 (Not sure if this is a PR but it is one more rep than last cycle when I hit 330 for 6. Every rep felt solid like I could have did 335X7 with the same effort)

Assisted Chin up (Target was 4x10) at 210 resistance (Same overall weight as last time but 10lbs less assistance)
10/10 (added another 5 pounds of assist for set 3 and 4 )8/7 (Given I have not done these since my deload, I can't really complain.)

BO DB Rows@ 75
12/12, 12/12, 12/12, 12/12 (Time to bump these)

Romanian Deads (Have not done these in about 2 months, was not sure where I was at. Wanted 4x10 at 245 but only got 3 sets)
10/10/8 Felt these in my hips, glutes, hams and lower back but not so much my erectors, may keep looking for something else.

Hanging Leg Raise 3x15

Got home and rode my bike with my little man for around 24 minutes.

Dietary for today: 3197 cals (151 [minus 29 fiber]= 122 carbs, 281 protein (plus around 17.5 bcaa) and 168 fats) with an estimated burn of 4399 for a deficit of 1202.
 
No significant change in weight (260 even this AM) with a slight (.25 inch) waist line decrease. Nothing about the Anabeta is "blowing me away" thus far but I do think it is helping me to absorb and utilize the increase calories of the last 2 weeks and not store it as fat. Given the above stats, logic would dictate we saw a small cut coupled with a small mass gain. Not bad, not bad at all.
 
Quiet day, just my job and commute back and forth to work.

2692 cals (134 [minus 23 fiber]=111 carbs, 239 protein [=10g BCAA], 134 fats) with an estimated burn of 3468 for a deficit of 776.
 
7/14/11Day 3, wk2 (Mesocycle 2, Anabeta Day 14)
4:55-5:50pm
Bench 185x3, 210x3, 240X5 (+1fr)

Incline DB Press (target was 4x12, given I was not able go as heavy as I like last week with these, this small set back is minor)
75'sx2 12/12/8/7

Assisted Dip 4x10 (Target) 225 (BW minus assist weight)
10/10/9/9 (May bump these next week)

Magnum Pec Deck (Had to play to find the proper weight) 4x10
@ 100, 120, 140, 150

1H OH DB Extension 4x12 per arm (@35)
12/12, 12/12, 12/12, 12/12

Did about 23 minutes on the bike with the little guy when I got home.( He started complaining I was getting home too late since I started working out. Cut him a deal, I would skip cardio to be home earlier if he would go ride with me.)

Dietary for today: 3148 cals (154 [minus 30 fiber]= 124 carbs, 258 protein (+20g BCAA) 172 fat grams) with an estimated burn of 4223 for a deficit of 1075.

Am still pleased with the strength increases I am seeing in my major compound movements. Appetite is still increasing but controllable, am "driven" to pound water all day long, have all but given up coffee once my day gets rolling. Am noting some increased muscle hardness and general overall increased fullness, some subtle but definite increases in vascularity. Have yet to experience much in the way of "sick pumps" but that has never really been a thing for me unless I do compound/opposing or drop sets. Still not adding any fat despite the increased cals.
 
7/15/11 Day 4, wk 2 (Mesocycle 2) Anabeta day 15
4:55-6:00

Squat 260X3, 295X3, 335X5 (Tried for 6, had to bail at the bottom) All reps to parallel, belt on last set only.

Leg Press (Back to my old machine so weights may vary) 4X12-15 @ 410
12/12/12/15 (Really bore down and squeezed out the extra ones on 4th set. Varied foot position. BURN!!!!!!!!!!

Leg Extension 4X12
220-12, 200 -12/12/12 (Bar was damn near at my tows, increasing torque. Tried to adjust it but it kept sliding back down)

Lying Leg Cur; 4x12
80 - 12, 90-12, 95 -12/12

Decline Sit ups 3x15

Dietary for today 3200 cals even (196 [minus 35 fiber]= 161 carbs, 271 protein (plus 15g BCAA), 155 fats.) Doing the back yard camp out with my 2 son's complete with a fire and dogs, so I will likely have a bit more to eat.
 
Yesterday we had swimming party with some friends of the wife.barbecued pulled pork, hot dogs, potato salad, pasta salad, veggie tray, brownies etc. Although I did eat mostly the pork and one hot dog (2 buns) and veggies, I did give in on some brownies, pasta and potato salad. Made it my cheat meal. Swam for about 1.5 hrs total (casual, nothing intense). Came home and took a nap as the little guy kept us up till nearly 3 with the back yard camp out. Got up and did a full hour bike ride.

Total intake: unknown. Estimated burn:3905.
 
Imtaka said:
Hey how much weight had you lost ?
Click to expand...

Was at 322 when we started, presently stand at 260.

Cardio today came in the form of a 28 minute bike ride in hilly terrain, very hot weather. This sucks but it sucks because it is a challenge, which is a good thing, right? Later added about a 15 minute casual ride with my youngest. Only dosing the Anabeta 4 times today, figured I would pull it back a bit on non lifting days.

Dietary for today (Does not include raw broccoli, celery and carrots I ate) 2698 cals (125 {minus 23 fiber}= 102 carbs, 240 protein (+10G BCAA post intense bike ride), 127 fats) with an estimated burn of 3809 for a deficit of 1111.

Tomorrow starts our heavy week 3 of 5/3/1, loving it!
 
7/18/11 Day 1, wk 3 (Mesocycle 2 of 5/3/1, Anabeta Day 18)
5:20-6:15
Damn heat was oppressive today. Going heavy this week, so lots of water and sweat. LOVED IT!
Kind of felt like I was stagnating on my assist lifts, so I bumped the weights and did my best to hit my target reps today. To my surprise, I matched last weeks numbers (even if off of the target a bit) on most movements.

Oh Barebell Press 135x5, 160X3, 180X4 (10 pounds more and matched reps from last cycle)

Seated OH DB Press (moved these to 2nd) 60lb DB's. Target was 4x12
12/12/8/7 (Matched last weeks reps with 5 more pounds/delt.)

Lateral Raise w/25's (another 5lb bump) 4x10 target
10/10/10/10

Bent Over DB Rear delt raise w/20's (another 5 pound bump)
15/15/15/12

Alternating DB Curl 45's
12/12/8
Then switched to Concentration curls with 30lb
6/6, 7/7

Very pleased with the way it went tonight.

Dietary for today: 2863 cals (158 [minus 22 fiber]=136 carbs, 256 protein (+15g BCAA), 129 fats) with an estimated burn of 4004 for a deficit of1141.
 
7/19/11 Day 2, wk 3 (5/3/1 Mesocycle 2), Anabeta Day 19.
5:00-6:15

Again, bumping the weighs on the assist movements just to create a new stimulus, surprised my self again by matching last weeks numbers at lower poundages. Took an extra 30 sec here and there between sets and kept pounding the H2O due to the heat, sweat rolling off of me, delts and pecs glistening: Still Loving this **** but I am whipped now!

Deadlift 275x5, 310x3, 345X4 (sell out set, added 15 pounds to last cycles heavy DL day)

Assisted Pullup 4x10 at 220 resistance
10/10/8/7 (10 more pounds and matched last weeks reps)

DB Row @ 80 4X12
12/12, 12/12, 12/12, 12/12 (a 5 pound bump and hit my target)

Romanian Deadlifts (I have no idea wtf I pick these, I hate them with a passion but not quite as much as 4x25 back extensions.)
Target 4x10 @ 235
10/10/10/9

Leg raise off of bench, hips past the edge 3x15.

Now that I am into my heavy week, I am really starting to see some measurable results from the Anabeta. All lifts are up, weight is about the same (range from 259-262 every morning), vascularity is increasing and despite an increase in cals, no real fat storage thus far (waist still at 41") Very NICE!

Dietary for today (let the fats get a bit out of hand today, eggs, peanuts, Olive oil and Steak sandwiches on rye will do that) 3244 cals, (141 [minus 27 fiber]=114 carbs, 250 protein {+10g BCAA], 190 fats) with an estimated burn of 4193 for a deficit of 949.

Dead lift -
 
No lifting today, work issues, gonna hit day 3 and 4 on Friday and Saturday. Did get in a short bike ride in with the kids, did not want to push them to hard in the heat.

3015 cals (203 [minus 37]= 166 carbs, 238 protein, 142 fats) with an estimated burn of 3710 for a deficit of 695.
 
7/22/11, day 3, wk 3 (Anabeta day 22)

Bench 200X5, 225X3, 250X3 (+10 pounds over last mesocycle)

Incline DB Press (Another "forced bump" ) @ 80's
12/12/5/6

Assisted Dip (Assist weight minus BW) - 230
10/10/9/9

Cable Cross over (Been a long time)
50x10, 60x10/10/12

2H OH DB Ext @ 65
12/12/12/12

Did some extra light triceps work with cables just to get a nice pump going.

Dietary for today: 3183 cals (162 [minus 31 fiber]= 131 carbs, 264 protein [+10g BCAA], estimated burn of 4193 for a deficit of 1010.

Tomorrow, me vs the Squat rack!
 
7/23/11 Day 4, wk 3 (Mesocycle2) Anabeta day 23.
10:55-12:00

Note: Lifting at Williams County YMCA so some of the machines are different, there by changing the weights I used on leg extensions and curls.

Squat - 275X5, 315X3, 350X5 (Belt on last set only, this is a 20 pound bump with only the loss of a single rep over last Mesocycle (330X6) This is in the span of 1 month.

Paramount Squat press (Similar to a hack squat machine with an arch) 4x15 @ 350 (Plate weight only, have no idea what the sled/carriage itself weighs) This is up 20 pounds on my last set 2 weeks ago on this machine.

Leg Extensions 4X12 @ 235 (5 pound bump)

Leg Curl 4X12 (target reps) @ 120 (20 pound bump)
12/12/10/10 (Meant to start lighter but misread the labels on the stack, did not have glasses LOL-just went with it.)
 
Just a little biking for cardio today, not much to speak of.

Dietary info for today: 3005 cals (172 [minus 32 fiber] = 140 carbs, 267 protein, 147 fats) with an estimated burn of 4146 for a deficit of 1141.
 
Off day today, 25 minute bike ride, mowing.

2722 cals in (163 [minus 30 fiber}=133 carbs, 235 protein, 130 fats) with an estimated burn of 3781 for a deficit of 1059.
 
7/25/11 Day 1, wk 4 (5/3/1 Mesocycle 2) Deload week. Anabeta day 25.

Standing OH BB PRess (5's) @ 75/95/115

Seated OH DB Press 4x12 with 30's

Lateral Raise 4x10 with 12's

Face Down Decline Rear Delt Raise 4X15 with 10's

Alternating DB Curl 4X12 with 25's
(Did these while pinning my shoulder blades to the wall to force good form, actually got a nice pump)

Got home and rode about 40 minutes around town on my bike with my niece.

Dietary for today: 3409 cals (229 [minus 29fiber]=200 carbs, 274 protein, 171 fats.
 
7/26/11 Day 2, week 4 (Mesocycle 2) Deload
5:20-6
Deadlift (5's) 145, 185, 225

Assisted Chins 4x10 @ 175

DB Row4X12 @40

RDL 4X10 @ 115

3x15 sets of ab wheel roll outs.

Got home and road about 30 minutes on the bike with my niece.

Dietary for today: 3114 cals in (166 [minus 26 fiber]= 140 carbs, 268 protein, 162 fats) with an estimated burn of4164 for a deficit of1050.
 
Off day today, just work.

Dietary totals:

2670 cals, (149 [minus 34fiber]=115 carbs, 233 protein, 130 fats) with an estimated burn of3482 for a deficit of 812.
 
Hey Tman I'm in the same boat you were when you first started this thread. I'm inspired by what you've been doing on here. I think I'm going to print off your workouts and follow them.
 
Ripped_Effect said:
Hey Tman I'm in the same boat you were when you first started this thread. I'm inspired by what you've been doing on here. I think I'm going to print off your workouts and follow
them.
Click to expand...

Awesome sir. Feel free to do so. Glad to see some one is getting something out of this.
 
7/28/11 Day 3, wk 4 (Deload) 5/3/1 Mesocycle 2

Bench (5's) 105, 135, 160

Incline DB Press 4x12 @ 40's

Assisted Dip 4X10 @ 175

Cable Cross Overs 4x10@30

2H OH DB Press 4X12 @ 35

No real cardio to speak of tonight. Got in, got it down, got out and hit the whirlpool.

Dietary for today: 3306 cals in, (169 [minus 31 fiber]= 138 carbs, 266 protein, 177 fats) with an estimated burn of 3814 for a deficit of 508.
 
Great thread, although I only read the first 7 pages and skipped to here, pages 24, & 25.

Way to with getting it together and getting back after it. I am in almost the same situation, just a few years younger though. Was on a great program for about 10 years then let it go for the last 6-7 years and now I am a big boy, big frame & shoulders and arms but with the gut to go with it. 44" waste, 52" chest, 16" arms,
 
Serial said:
Great thread, although I only read the first 7 pages and skipped to here, pages 24, & 25.

Way to with getting it together and getting back after it. I am in almost the same situation, just a few years younger though. Was on a great program for about 10 years then let it go for the last 6-7 years and now I am a big boy, big frame & shoulders and arms but with the gut to go with it. 44" waste, 52" chest, 16" arms,
Click to expand...

Thank you sir. I am kind of more in a maintenaince stage at this time, chillin' a bit at two 60. Will tighten down for the home push to get even leaner in about another month or so I think.
 
7/29/11 Day 4, wk 4 (Deload) Mesocycle 2.
4:45-5:25

Squat (5's) 160, 185, 225.

Leg Press 4x15 @ 260

Leg Extensions 4X12 @100

Leg Curl 4X12 @50

Wrapped it up with 30 minutes of variable resistance cardio 60/80/100 percent resistance 200 cals.

Dietary for today: 3263 cals (193 [minus 28 fiber] = 165 carbs, 264 protein, 152 fats) with an estimated burn of 3981 for a deficit of 718.
 
29 minute casual ride on the bike with my youngest then a 5+mile ride while my oldest and nephew ran. Good deal for a Sunday!

Dietary for today: 2752 cals (105 [minus 20]=86 carbs, 234 protein, 153 fats) with an estimated burn of 4000, 1248 deficit.
 
Day 1, wk 1 (Mesocycle 3)

OH BB Press - 125x5, 145x5, 165X7

OH DB Press Target was 4x12 @ 55's/110
12/12/12/9+1 Partial Rep. Will bump these back to 60's next week. Set 1 seated, 2-4 done standing

DB Lateral raise 4X10
Set 1-2 with 25's, dropped to 20's to increase range in improve form. Will do all 4 sets with 25's next week.
10/10/10/10

Seated Bent Over Rear Delt raise 4x15 @ 20's
15/15/15/15

Concentration curl (Been a while since I have done these, was not sure were to start but wanted something that forced good form.
12/12/12/12 (Used empty hand to force out 2-4 reps for last 3 sets, got one hell of a pump and burn going.

16 minute bike ride with the wee man tonight (he was not very motivated and the wife was not home.)

Dietary for today: 3105 cals (165 [minus 31 fiber]=134 carbs, 283 protein (plus 10g BCAA)149 fats) with an estimated burn of 4187 for a deficit of 1082.

Oh, back to 6 anabeta now, 1 @ BF, 1@ lunch, 2 PWO, 1 Post WO, 1 @ bed.
 
8/2/11 Day 2, wk1, Mesocycle 3. Anbeta day 32
5:00 - 6:05

Dead Lift 250X5, 285X5, 325X 7 (Very please with this)

Assisted Chins 4x10 (Target)
10/8 220, 10.8 (and hold @ 210) Seems I lose a bit on my assist movements during deload week, but it bounces back in week 2 generally.

V bar cable row 4X12 @160 (replaces BO DB Rows)

Romanian Dead Lifts 4X10 @ 235 (For some reason, these did not suck quite so bad today, must need to bump them)

Hanging Leg Raise 3x15.

Was on track dietary wise 2782 cals, 222 protein (+15g BCAA) but got home and wife had spaghetti made. Figured I would feed the growth and the Anabeta today with it as a good Post WO meal. Grand totals unknown but sure I hit at least 250-270 g protein. Also ate some cucumbers w/onion and vinegar.
 
Ok, guilt from the spaghetti got to me, added in a 25 minute bike ride. Would have gone longer but my 8 year old was with me and it was getting dark. Total burn for today: 4316.
 
8/4/11 Day 3, wk 1 Mesocycle 3, Anabeta Day 34.

Bench 185x5, 205x5, 230X7 (a bit disappointed in this, but sevens seem to be the theme for this weeks sell out sets.)

Inc DB Press 75'sX2 (Target 4x12)
12/12/11/8 (bump next week)

Assisted Dip @225 (Goal 4x10)
10/10/9/9 (Bump next week)

Flat DB Flye (Have not done these in a long time due to bursitis in my RC, did not feel to bad)
30's -10/10, 35's - 10/10

Wide Grip Straight bar Push down @80 (Looking for something to emphasize the rear triceps head, any pointers would be welcomed)
12/12/12/12 (Bump next week)

Got home and the house was empty so I went for about a 30+ minute bike ride at a decent clip.

Dietary: 2988 cals (144 [minus 24 fiber] = 120 carbs, 275 protein [plus 15g BCAA] and 160 fats) with an estimated burn of 4479 for a deficit of 1491.
 
8/6/11 Day 4, wk 1 (MC3)
11:40-12:35

Squat 250x5, 295x5, 325x8 (no belt any sets)
Paramount Squat Press @ 360 (Plate weight only)
12/12/12/15

Leg Extension 4x12 @230

Lying Leg Curl @ 110
12/12/11/11

Ball Crunches 3x35
 
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