Anthon88 Shreds up with Anafuse
- Thread starter anthon88
- Start date
anthon88
Active member
Tuesday - Chest, Back and Bi's
Warm up sets were as follows
Bench Warm Ups
45 x 20
45 x 20
95 x 10
135 x10
185 x 2
205 x 2
225 x 2
245 x 2
Barbell Row Warm Ups
45 x 15
135 x 15
135 x 15
185 x 2
Then I started supersetting bench and rows for my real sets.
255 x 5 supersetted with 185 x 8
255 x 5 supersetted with 185 x 8
245 x 5 supersetted with 185 x 8
235 x 6 supersetted with 185 x 10
225 x 8 supersetted with 185 x 10
Felt weaker on my bench today. Also felt like my technique wasn't as solid. My triceps went very early and towards the end locking out was hard...definitely a glycogen issue. I actually felt pretty strong on the bottom portion of the lift which was an interesting feeling. I had to use my thicker squat bar for the rows so grip was a pain, I actually used straps for the last 2 sets because grip strength wasn't my focus.
One Arm Dumbbell Rows (leg on bench)
100 x 8 each arm
100 x 8 each arm
100 x 8 each arm
Very little rest between these. Haven't done them in a while. Love/hate type of thing.
Then I decided to take my numb triceps over to my dip station and bust out some bw reps.
bw x 20
bw x 16
bw x 14
Very little rest between those.
Then I did some cable curls just to hit the bi's a tad.
70 (or 140) x 10
60 (or 120) x 12
50 (or 100) x 20
Very little rest between those as well.
Then just for a stretch of the lats and pecs I did some extremely light pull overs.
25 x 20
25 x 20
I was actually exhausted after this workout. The no carb up is definitely kicking in, but in a way that is good, I tricked my body. It was getting to use to the weekly carb up so now it will have to adapt. I think the supersets really took their toll plus the one arm dips always wipe me out.
Last night when I said Wednesday would be shoulders, traps, and triceps....well that was wrong. No triceps tomorrow. Just shoulders and traps...and oh man, some rounds of heavy bag and jump rope. If I write it on here, it has to be done...so this is my way of motivating myself haha
Warm up sets were as follows
Bench Warm Ups
45 x 20
45 x 20
95 x 10
135 x10
185 x 2
205 x 2
225 x 2
245 x 2
Barbell Row Warm Ups
45 x 15
135 x 15
135 x 15
185 x 2
Then I started supersetting bench and rows for my real sets.
255 x 5 supersetted with 185 x 8
255 x 5 supersetted with 185 x 8
245 x 5 supersetted with 185 x 8
235 x 6 supersetted with 185 x 10
225 x 8 supersetted with 185 x 10
Felt weaker on my bench today. Also felt like my technique wasn't as solid. My triceps went very early and towards the end locking out was hard...definitely a glycogen issue. I actually felt pretty strong on the bottom portion of the lift which was an interesting feeling. I had to use my thicker squat bar for the rows so grip was a pain, I actually used straps for the last 2 sets because grip strength wasn't my focus.
One Arm Dumbbell Rows (leg on bench)
100 x 8 each arm
100 x 8 each arm
100 x 8 each arm
Very little rest between these. Haven't done them in a while. Love/hate type of thing.
Then I decided to take my numb triceps over to my dip station and bust out some bw reps.
bw x 20
bw x 16
bw x 14
Very little rest between those.
Then I did some cable curls just to hit the bi's a tad.
70 (or 140) x 10
60 (or 120) x 12
50 (or 100) x 20
Very little rest between those as well.
Then just for a stretch of the lats and pecs I did some extremely light pull overs.
25 x 20
25 x 20
I was actually exhausted after this workout. The no carb up is definitely kicking in, but in a way that is good, I tricked my body. It was getting to use to the weekly carb up so now it will have to adapt. I think the supersets really took their toll plus the one arm dips always wipe me out.
Last night when I said Wednesday would be shoulders, traps, and triceps....well that was wrong. No triceps tomorrow. Just shoulders and traps...and oh man, some rounds of heavy bag and jump rope. If I write it on here, it has to be done...so this is my way of motivating myself haha
anthon88
Active member
Thanks man, I appreciate it. Definitely a great formula...3 excellent ingredients
anthon88
Active member
Phew, literally just finished legs. First I'll post yesterday's shoulder workout.
Wednesday - Shoulders/Traps
Military Press (Barbell)
45 x 20
65 x 15
95 x 12
115 x 10 (with some push presses toward the end)
135 x 2 (It was like I hit a wall...had 0 strength left. In the past, I have done 135 for over 12 reps, behind the neck press as well.)
95 x 10
So, after these I realized that strength was beginning to suffer. Granted I haven't really focused heavily on shoulders in a while but that with the combination of the diet made it rough. So I adapted, if strength wasn't up to par then I was going to make it burn and get my heart pumping.
Incline Dumbbell Press
55 x 20
55 x 15
55 x 12 into 40 x 8
Rest intervals were short and shoulders were burning.
Dumbbell Shrugs
100 x 15
100 x 15
100 x 15 into 60 x 30
Really focused on pulling with my traps and holding it, except towards the end when they were completely fried.
Steering Wheels
45 x 20 (10 each direction)
45 x 20 (10 each direction)
45 x 20 (10 each direction)
I first saw these a couple years ago on a Gaspari Training video. Was a pretty cool workout watching Rich lift. I like these because you get the benefit of the front raise and when you turn it almost simulates a lateral raise.
Face Pulls Supersetted with Shoulder Push Ups (I was screwing around one day and came up with these, I put my feet up on the cross bar of my squat rack and get into as close to a hand stand position as I can. I then do push ups focusing on the shoulders.)
60 (or 120) x 12 Supersetted with 15 push ups
50 (or 100) x 15 Supersetted with 15 push ups
40 (or 80) x 20 Supersetted with 15 push ups
Then I finished off the workout with a little burn.
1 minute of arm circles with a 2.5 lb plate in each hand. 15 seconds small forward circles, 15 seconds small back, 15 seconds big forward, and 15 seconds big back.
Despite the ridiculously light weight, these burned nice and sweet.
Workout pace was fast, burn was strong, pump was solid, and shoulder veins were poppin. I didn't do my cardio as promised yesterday, I spent all day putting a new desk together and setting up the computers and fixing the internet. Was terrible. The bright side was making a million trips up and down the stairs carrying things...was almost a cardio session...almost.
Thursday - Legs
Legs were already tired before even starting. In fact, my whole body was tired. But I pushed through it none the less!
Squats
45 x 15
45 x 15
95 x 15
135 x 20 (This was actually tough)
185 x 12
205 x 10
Legs are definitely drained...these were a fight.
Leg Extensions Supersetted with Lying Hamstring Curls
60 (or 120) x 30 Supersetted with 25 x 30
70 (or 140) x 25 Supersetted with 27.5 x 25
80 (or 160) 20 Supersetted with 30 x 20
Nice burn, felt good.
Even though my calves were actually feeling it from the atg squats, I wanted to hit them just a little. I did them in the squat rack with the left over weight on the bar.
205 x 40 toes forward
205 x 40 toes out
205 x 40 toes in
Great burn.
I wanted to finish with a stretch movement so I decided to do stiff leg deads, or Romanian...maybe a cross between the two. I love these but no matter what kind of weight I use they usually put a painful pump in my lower back so sadly I avoid them...but not tonight! I went light and just focused on the stretch.
135 x 10
135 x 10
135 x 10 into 1 hang clean (so I could put the bar back on my bench lol)
Volume was pretty low today but overall I think it was a good workout. I am priming my body for Sunday's carb feast...I am almost there! Tomorrow is an upper body day and then Sunday morning is the depletion workout. Weight is hovering around 200 and should be into the hundreds by Sunday.
Wednesday - Shoulders/Traps
Military Press (Barbell)
45 x 20
65 x 15
95 x 12
115 x 10 (with some push presses toward the end)
135 x 2 (It was like I hit a wall...had 0 strength left. In the past, I have done 135 for over 12 reps, behind the neck press as well.)
95 x 10
So, after these I realized that strength was beginning to suffer. Granted I haven't really focused heavily on shoulders in a while but that with the combination of the diet made it rough. So I adapted, if strength wasn't up to par then I was going to make it burn and get my heart pumping.
Incline Dumbbell Press
55 x 20
55 x 15
55 x 12 into 40 x 8
Rest intervals were short and shoulders were burning.
Dumbbell Shrugs
100 x 15
100 x 15
100 x 15 into 60 x 30
Really focused on pulling with my traps and holding it, except towards the end when they were completely fried.
Steering Wheels
45 x 20 (10 each direction)
45 x 20 (10 each direction)
45 x 20 (10 each direction)
I first saw these a couple years ago on a Gaspari Training video. Was a pretty cool workout watching Rich lift. I like these because you get the benefit of the front raise and when you turn it almost simulates a lateral raise.
Face Pulls Supersetted with Shoulder Push Ups (I was screwing around one day and came up with these, I put my feet up on the cross bar of my squat rack and get into as close to a hand stand position as I can. I then do push ups focusing on the shoulders.)
60 (or 120) x 12 Supersetted with 15 push ups
50 (or 100) x 15 Supersetted with 15 push ups
40 (or 80) x 20 Supersetted with 15 push ups
Then I finished off the workout with a little burn.
1 minute of arm circles with a 2.5 lb plate in each hand. 15 seconds small forward circles, 15 seconds small back, 15 seconds big forward, and 15 seconds big back.
Despite the ridiculously light weight, these burned nice and sweet.
Workout pace was fast, burn was strong, pump was solid, and shoulder veins were poppin. I didn't do my cardio as promised yesterday, I spent all day putting a new desk together and setting up the computers and fixing the internet. Was terrible. The bright side was making a million trips up and down the stairs carrying things...was almost a cardio session...almost.
Thursday - Legs
Legs were already tired before even starting. In fact, my whole body was tired. But I pushed through it none the less!
Squats
45 x 15
45 x 15
95 x 15
135 x 20 (This was actually tough)
185 x 12
205 x 10
Legs are definitely drained...these were a fight.
Leg Extensions Supersetted with Lying Hamstring Curls
60 (or 120) x 30 Supersetted with 25 x 30
70 (or 140) x 25 Supersetted with 27.5 x 25
80 (or 160) 20 Supersetted with 30 x 20
Nice burn, felt good.
Even though my calves were actually feeling it from the atg squats, I wanted to hit them just a little. I did them in the squat rack with the left over weight on the bar.
205 x 40 toes forward
205 x 40 toes out
205 x 40 toes in
Great burn.
I wanted to finish with a stretch movement so I decided to do stiff leg deads, or Romanian...maybe a cross between the two. I love these but no matter what kind of weight I use they usually put a painful pump in my lower back so sadly I avoid them...but not tonight! I went light and just focused on the stretch.
135 x 10
135 x 10
135 x 10 into 1 hang clean (so I could put the bar back on my bench lol)
Volume was pretty low today but overall I think it was a good workout. I am priming my body for Sunday's carb feast...I am almost there! Tomorrow is an upper body day and then Sunday morning is the depletion workout. Weight is hovering around 200 and should be into the hundreds by Sunday.
LeanEngineer
Legend
Sunday funday with the carbs
good workout tho man!
good workout tho man!
anthon88
Active member
Sunday funday with the carbs
Thanks man. My Vitargo finally came too, so I am excited to see what the fuss is all about.
anthon88
Active member
Upper Body
Decided to do some Decline today to hit the chest and the tri's
Decline Bench
45 x 20
45 x 20
95 x 10
135 x 10
185 x 8
225 x 8
225 x 10
225 x 12
Awesome chest pump
Was going to do rack pulls next but my brother was working out as well doing squats so I put them off till after he was done with the rack
Alternating Dumbbell Curls
50 x 10 each arm
50 x 8 each arm
50 x 8 into 40 x 6 each arm
Rack Pulls
135 x 10
225 x 10
315 x 10
315 x 10
315 x 12
Bent Over Dumbbell Raise (On a diagonal. in between front and lateral)
25 x 15
25 x 15
25 x 15
Tricep Rope Pull Downs
70 (or 140) x 8
60 (or 120) x 12
50 (or 100) x 20
I think I hit everything these last 2 weeks just enough. One more depletion workout Sunday morning and then it is time to refuel. Will have my strength day Monday and take it from there. Debating on eating some carbs Monday too but not 100% yet.
Decided to do some Decline today to hit the chest and the tri's
Decline Bench
45 x 20
45 x 20
95 x 10
135 x 10
185 x 8
225 x 8
225 x 10
225 x 12
Awesome chest pump
Was going to do rack pulls next but my brother was working out as well doing squats so I put them off till after he was done with the rack
Alternating Dumbbell Curls
50 x 10 each arm
50 x 8 each arm
50 x 8 into 40 x 6 each arm
Rack Pulls
135 x 10
225 x 10
315 x 10
315 x 10
315 x 12
Bent Over Dumbbell Raise (On a diagonal. in between front and lateral)
25 x 15
25 x 15
25 x 15
Tricep Rope Pull Downs
70 (or 140) x 8
60 (or 120) x 12
50 (or 100) x 20
I think I hit everything these last 2 weeks just enough. One more depletion workout Sunday morning and then it is time to refuel. Will have my strength day Monday and take it from there. Debating on eating some carbs Monday too but not 100% yet.
anthon88
Active member
Depletion successful! Nauseous as usual. Used the same circuit with increased weight for some exercises. 3 rounds. Finally recovering a little bit now. Tried Vitrargo for the first time and I am very happy with it so far. Mixed very easily and the tropical fruit punch tasted really refreshing. It is definitely pricey but I bought the 64 serving bucket...only using it on carb up days...this will last me quite some time.
Now it's time to eat bagels, Italian bread, gnocchi, raviolis....and all that fun stuff
Now it's time to eat bagels, Italian bread, gnocchi, raviolis....and all that fun stuff
anthon88
Active member
Monday - Strength Day
Squats
45 x 10
45 x 10
95 x 8
135 x 5
185 x 2
225 x 2
245 x 2
255 x 1
275 x 1
295 x 1
295 x 1
295 x 1
275 x 1
Strength was there today, maybe not as strong as 2 weeks ago but it was nice to feel it come back. Warm up sets felt great, no fatigue like last week which is due to the restricted carbs.
Bench
45 x 20
45 x 20
95 x 10
135 x 5
185 x 2
225 x 2
245 x 1
255 x 1
275 x 1
275 x 4 (These felt really good)
Deadlifts
135 x 3
135 x 3
225 x 3
275 x 1
325 x 1
345 x 1
Overall strength felt pretty good. What I noticed today was less recovery time in between sets...I just felt ready to go. Sometimes this can be a bad thing when doing a low rep strength day because even though the mind is ready, the body isn't always. I was happy with todays workout though. Had an awesome pump in my chest from those low rep sets which was cool...carbs are awesome. Tomorrow will be an arm day, stay tuned.
Squats
45 x 10
45 x 10
95 x 8
135 x 5
185 x 2
225 x 2
245 x 2
255 x 1
275 x 1
295 x 1
295 x 1
295 x 1
275 x 1
Strength was there today, maybe not as strong as 2 weeks ago but it was nice to feel it come back. Warm up sets felt great, no fatigue like last week which is due to the restricted carbs.
Bench
45 x 20
45 x 20
95 x 10
135 x 5
185 x 2
225 x 2
245 x 1
255 x 1
275 x 1
275 x 4 (These felt really good)
Deadlifts
135 x 3
135 x 3
225 x 3
275 x 1
325 x 1
345 x 1
Overall strength felt pretty good. What I noticed today was less recovery time in between sets...I just felt ready to go. Sometimes this can be a bad thing when doing a low rep strength day because even though the mind is ready, the body isn't always. I was happy with todays workout though. Had an awesome pump in my chest from those low rep sets which was cool...carbs are awesome. Tomorrow will be an arm day, stay tuned.
anthon88
Active member
Bi's and Tri's
Decided to do things a little backwards today...
I usually always do my power movement first and pump sets later. In the case of curls, my power movement would be barbell or easy bar curls and for triceps either close grip bench, heavy weighted dips, or overhead extensions/skull crushers. Today I did my pump sets first knowing it would make me weaker on my power sets but I was up to the challenge.
Cable Curls Supersetted with Tricep Rope Pull Downs
30 (or 60) x 30 supersetted with 30 (or 60) x 30 right into 30 (or 60) x 30 supersetted with 30 (or 60)
Very Short Rest
40 (or 80) x 20 supersetted with 40 (or 80) x 20
40 (or 80) x 20 supersetted with 40 (or 80) x 20
50 (or 100) x 15 supersetted with 50 (or 100) x 15
Pump was massive
Ez Bar Curls Supersetted with Incline Overhead Extensions
90 x 8 supersetted with 90 x 8
90 x 8 supersetted with 90 x 8
90 x 8 supersetted with 90 x 8
Some of the curls turned into cheat curls...nothing dramatic, just a little leg drive. Felt great.
Incline Dumbbell Curls supersetted with Tricep Pushups (on perfect push up device)
30 x 10 supersetted with 10
30 x 10 supersetted with 10
30 x 10 supersetted with 10
Arms were full, pumped, sore, exhausted all at the same time. Forearms were feeling pumped too. I blasted through this workout, very short rest periods which is something I don't do too often. It cost me a little strength but overall I am very happy with this workout. Going to do shoulders tomorrow.
Decided to do things a little backwards today...
I usually always do my power movement first and pump sets later. In the case of curls, my power movement would be barbell or easy bar curls and for triceps either close grip bench, heavy weighted dips, or overhead extensions/skull crushers. Today I did my pump sets first knowing it would make me weaker on my power sets but I was up to the challenge.
Cable Curls Supersetted with Tricep Rope Pull Downs
30 (or 60) x 30 supersetted with 30 (or 60) x 30 right into 30 (or 60) x 30 supersetted with 30 (or 60)
Very Short Rest
40 (or 80) x 20 supersetted with 40 (or 80) x 20
40 (or 80) x 20 supersetted with 40 (or 80) x 20
50 (or 100) x 15 supersetted with 50 (or 100) x 15
Pump was massive
Ez Bar Curls Supersetted with Incline Overhead Extensions
90 x 8 supersetted with 90 x 8
90 x 8 supersetted with 90 x 8
90 x 8 supersetted with 90 x 8
Some of the curls turned into cheat curls...nothing dramatic, just a little leg drive. Felt great.
Incline Dumbbell Curls supersetted with Tricep Pushups (on perfect push up device)
30 x 10 supersetted with 10
30 x 10 supersetted with 10
30 x 10 supersetted with 10
Arms were full, pumped, sore, exhausted all at the same time. Forearms were feeling pumped too. I blasted through this workout, very short rest periods which is something I don't do too often. It cost me a little strength but overall I am very happy with this workout. Going to do shoulders tomorrow.
anthon88
Active member
Shoulders
Blasted through todays workout. Very fast paced, shoulders were absolutely destroyed afterwards.
Military Press
45 x 20
45 x 20
65 x 15
95 x 10
95 x 10
95 x 10
Lateral Raises
20 x 15
20 x 15
20 x 15
Front Raises
20 x 15
20 x 15
20 x 15
Shoulder Push Ups Supersetted with Face Pulls
10 supersetted with 30 (or 60) x 15
10 supersetted with 30 (or 60) x 15
10 supersetted with 30 (or 60) x 15
Was in and out of the gym, shoulders were aching when I was done. Tomorrow is legs.
Blasted through todays workout. Very fast paced, shoulders were absolutely destroyed afterwards.
Military Press
45 x 20
45 x 20
65 x 15
95 x 10
95 x 10
95 x 10
Lateral Raises
20 x 15
20 x 15
20 x 15
Front Raises
20 x 15
20 x 15
20 x 15
Shoulder Push Ups Supersetted with Face Pulls
10 supersetted with 30 (or 60) x 15
10 supersetted with 30 (or 60) x 15
10 supersetted with 30 (or 60) x 15
Was in and out of the gym, shoulders were aching when I was done. Tomorrow is legs.
anthon88
Active member
Legs
Kept the pace fast again, this seems to be the theme of this week.
Squats
45 x 10
45 x 10
95 x 10
135 x 10
185 x 2
225 x 1
225 x 8
225 x 8
225 x 8
Leg Extensions Supersetted with Lying Hamstring Curls
70 (or 140) x 20 supersetted with 30 x 20
70 (or 140) x 20 supersetted with 30 x 20
70 (or 140) x 20 supersetted with 30 x 20
Bulgarian Split Squats with just body weight but all reps continuous.
15 each leg into
12 each leg into
10 each leg
Even though the volume was low on this workout, the increased pace and short rest periods mixed with some higher reps had my legs aching all the way up my basement stairs.
Kept the pace fast again, this seems to be the theme of this week.
Squats
45 x 10
45 x 10
95 x 10
135 x 10
185 x 2
225 x 1
225 x 8
225 x 8
225 x 8
Leg Extensions Supersetted with Lying Hamstring Curls
70 (or 140) x 20 supersetted with 30 x 20
70 (or 140) x 20 supersetted with 30 x 20
70 (or 140) x 20 supersetted with 30 x 20
Bulgarian Split Squats with just body weight but all reps continuous.
15 each leg into
12 each leg into
10 each leg
Even though the volume was low on this workout, the increased pace and short rest periods mixed with some higher reps had my legs aching all the way up my basement stairs.
LeanEngineer
Legend
Keep it up man! Do you ever do wide or close stance squats? I really like doing them cause with wide i hit my butt and with close i feel it in my quads.
anthon88
Active member
Friday
Chest, Back, Bi's, Tri's
Continued the theme of keeping a fast pace and blasting through the workout. Only 1 exercise for each group but they were supersetted as follows:
Incline Dumbbell Bench with Machine Rows
25 x 20 w 70 (or 140) x 20
25 x 20 w 70 (or 140) x 20
40 x 15 w 90 (or 180) x 15
50 x 12 w 110 (or 220) x 12
60 x 10 w 120 (or 240) x 10
70 x 8 w 140 (or 280) x 8 (Racked the machine)
Chest pump was awesome and I liked the switch to machine rows...had more of a mind and muscle connection.
Close Grip Bench Press with Preacher Curl Machine
135 x 20 w 40 (20 on each side) x 20
135 x 15 w 40 (20 on each side) x 15
135 x 12 w 40 (20 on each side) x 12
Very little rest between sets. Triceps were on fire and biceps were really burning.
Chest, Back, Bi's, Tri's
Continued the theme of keeping a fast pace and blasting through the workout. Only 1 exercise for each group but they were supersetted as follows:
Incline Dumbbell Bench with Machine Rows
25 x 20 w 70 (or 140) x 20
25 x 20 w 70 (or 140) x 20
40 x 15 w 90 (or 180) x 15
50 x 12 w 110 (or 220) x 12
60 x 10 w 120 (or 240) x 10
70 x 8 w 140 (or 280) x 8 (Racked the machine)
Chest pump was awesome and I liked the switch to machine rows...had more of a mind and muscle connection.
Close Grip Bench Press with Preacher Curl Machine
135 x 20 w 40 (20 on each side) x 20
135 x 15 w 40 (20 on each side) x 15
135 x 12 w 40 (20 on each side) x 12
Very little rest between sets. Triceps were on fire and biceps were really burning.
anthon88
Active member
I usually just stick to my basic stance. But I should definitely experiment with wider and closer to really bring up all aspects of my squat as well as the individual muscles.
anthon88
Active member
Composition effects are really nice. Like I said, I am cutting hard with no carbs and the occasional reefed or cheat day (once per week or once every 2 weeks) and my weight is staying the same but I am noticeably leaner and my arms look bigger. I think Anafuse would really shine on a lean bulk with very minimal fat gain...even on a dirty bulk it would help keep you leaner.
anthon88
Active member
Monday
Strength Day
When I got to my 225 warm up on squats I started warming up for bench in order to save time and keep moving. I wouldn't call them supersets but it but the rest was pretty minimal.
Squats
45 x 10
45 x 10
95 x 8
135 x 6
185 x 3
225 x 2
245 x 2
255 x 1
275 x 1
285 x 1
285 x 1
285 x 2
255 x 5
Strength is still holding pretty strong. I always struggle with squats, like some days I feel like my form is locked in where other days it feels like a much harder chore moving the same amount of weight. But either way, despite cutting strength is not dropping.
Bench
45 x 15
45 x 15
95 x 10
135 x 8
185 x 3
225 x 2
245 x 1
265 x 1
285 x 1
295 x 1 immediately into a burn out set of 225 for 13.
Bench strength felt great, form was locked in and the weight was flying up from the bottom position. Was happy with my 13 reps of 225 especially because at rep 5 my balance got thrown off and if someone was observing they would have though I had no more reps left but I fought through it, readjusted and pressed on!
Deadlifts
135 x 5
225 x 3
275 x 2
325 x 1
345 x 1
365 x 1
I felt great with these. For the first time I really felt explosive from the floor.
Strength Day
When I got to my 225 warm up on squats I started warming up for bench in order to save time and keep moving. I wouldn't call them supersets but it but the rest was pretty minimal.
Squats
45 x 10
45 x 10
95 x 8
135 x 6
185 x 3
225 x 2
245 x 2
255 x 1
275 x 1
285 x 1
285 x 1
285 x 2
255 x 5
Strength is still holding pretty strong. I always struggle with squats, like some days I feel like my form is locked in where other days it feels like a much harder chore moving the same amount of weight. But either way, despite cutting strength is not dropping.
Bench
45 x 15
45 x 15
95 x 10
135 x 8
185 x 3
225 x 2
245 x 1
265 x 1
285 x 1
295 x 1 immediately into a burn out set of 225 for 13.
Bench strength felt great, form was locked in and the weight was flying up from the bottom position. Was happy with my 13 reps of 225 especially because at rep 5 my balance got thrown off and if someone was observing they would have though I had no more reps left but I fought through it, readjusted and pressed on!
Deadlifts
135 x 5
225 x 3
275 x 2
325 x 1
345 x 1
365 x 1
I felt great with these. For the first time I really felt explosive from the floor.
anthon88
Active member
Tuesday
Arms
Decided to lift fasted today. I like the results but a lot of times feel sick when doing this, especially if I am taking supplements. Today I didn't have a problem. I used Alphamine for my preworkout and it worked well.
Alternating Dumbbell Curls with Supination (reps are for each arm) Rest periods were fairly short.
20 x 15
25 x 15
30 x 15
35 x 12
40 x 10
50 x 6
55 x 4
60 x 1
Tricep Extensions with Dumbbells
35 x 15
40 x 15
50 x 12
55 x 12
60 x 10
70 x 8
90 x 4
50 x 20
Machine Preacher Curls Supersetted with Tricep Rope Pull Downs
40 x 12 supersetted with 50 x 12
40 x 10 supersetted with 50 x 10
40 x 8 supersetted with 50 x 8
Machine Preacher Curls with a flat setting. Basically barely moving my arms down and keeping tension on the top of the bicep. Haven't done these in a long time...burns like a mother.
70 x 20 supersetted with a burn out set of tricep rope pull downs as follows:
50 x 8
40 x 12
30 x 15
Pump was awesome and my arms were feeling it for a while afterwards.
Arms
Decided to lift fasted today. I like the results but a lot of times feel sick when doing this, especially if I am taking supplements. Today I didn't have a problem. I used Alphamine for my preworkout and it worked well.
Alternating Dumbbell Curls with Supination (reps are for each arm) Rest periods were fairly short.
20 x 15
25 x 15
30 x 15
35 x 12
40 x 10
50 x 6
55 x 4
60 x 1
Tricep Extensions with Dumbbells
35 x 15
40 x 15
50 x 12
55 x 12
60 x 10
70 x 8
90 x 4
50 x 20
Machine Preacher Curls Supersetted with Tricep Rope Pull Downs
40 x 12 supersetted with 50 x 12
40 x 10 supersetted with 50 x 10
40 x 8 supersetted with 50 x 8
Machine Preacher Curls with a flat setting. Basically barely moving my arms down and keeping tension on the top of the bicep. Haven't done these in a long time...burns like a mother.
70 x 20 supersetted with a burn out set of tricep rope pull downs as follows:
50 x 8
40 x 12
30 x 15
Pump was awesome and my arms were feeling it for a while afterwards.
anthon88
Active member
Wednesday
Shoulders
Barbell Military Press
45 x 15
45 x 15
65 x 12
95 x 12
105 x 10
105 x 10
Some towards the end turned into a little bit of a push press.
Front Raises Supersetted with Lateral Raises
20 x 10 w 20 x 10
20 x 10 w 20 x 10
20 x 10 w 20 x 10
Dumbbell Shrugs
65 x 15
65 x 15
65 x 20
Shoulder Push Ups Supersetted with Face Pulls
10 w 40 (or 80) x 15
10 w 40 (or 80) x 15
15 w 40 (or 80) x 15
Was a fast paced workout and very effective. Shoulders were burning. My weight was under 200 lbs as of this morning and I am continuing to look leaner.
Shoulders
Barbell Military Press
45 x 15
45 x 15
65 x 12
95 x 12
105 x 10
105 x 10
Some towards the end turned into a little bit of a push press.
Front Raises Supersetted with Lateral Raises
20 x 10 w 20 x 10
20 x 10 w 20 x 10
20 x 10 w 20 x 10
Dumbbell Shrugs
65 x 15
65 x 15
65 x 20
Shoulder Push Ups Supersetted with Face Pulls
10 w 40 (or 80) x 15
10 w 40 (or 80) x 15
15 w 40 (or 80) x 15
Was a fast paced workout and very effective. Shoulders were burning. My weight was under 200 lbs as of this morning and I am continuing to look leaner.
anthon88
Active member
Thursday
Legs
I listed to LeanEngineer with this workout and did a set of close stance squats for every set of wide grip squats.
45 x 10 close
45 x 10 wide
95 x 10 close
95 x 10 wide
135 x 12 close
135 x 10 wide
185 x 8 close
185 x 8 wide
185 x 8 close
185 x 8 wide
The wide ones are harder for me, especially because I haven't squatted wide stance in a while. These sets were challenging and felt good.
Leg Extension Supersetted with Lying Hamstring Curls
80 x 20 w 30 x 25
80 x 20 w 35 x 20
80 x 20 w 30 x 20
Pretty simple workout but my pace kept it very challenging. Hips were sore today from the wide stance squats.
Legs
I listed to LeanEngineer with this workout and did a set of close stance squats for every set of wide grip squats.
45 x 10 close
45 x 10 wide
95 x 10 close
95 x 10 wide
135 x 12 close
135 x 10 wide
185 x 8 close
185 x 8 wide
185 x 8 close
185 x 8 wide
The wide ones are harder for me, especially because I haven't squatted wide stance in a while. These sets were challenging and felt good.
Leg Extension Supersetted with Lying Hamstring Curls
80 x 20 w 30 x 25
80 x 20 w 35 x 20
80 x 20 w 30 x 20
Pretty simple workout but my pace kept it very challenging. Hips were sore today from the wide stance squats.
anthon88
Active member
Friday
Upper Body
The pace of this workout was nuts, one right after another pretty much.
Bench Supersetted with Machine Rows
45 x 15 w 40 x 15
45 x 15 w 40 x 15
95 x 10 w 60 x 10
135 x 8 w 80 x 12
185 x 3 w 100 x 12
225 x 10 w 120 x 15
235 x 6 w 140 x 12
225 x 8 w 160 x 10
Cable Curls Supersetted with Overhead Cable Tricep Extensions
70 x 10 w 40 x 15
60 x 12 w 50 x 12
50 x 15 w 40 x 15
Lat Pull Downs (All one continuous set)
100 x 6
90 x 6
80 x 6
70 x 6
60 x 8
50 x 8
40 x 10
30 x 12
20 x 15
Lats were on fire.
Really solid workout...I ate very little today so I got a bit light headed but it subsided after I had my shake and then moved into dinner. Arms are looking awesome and my chest is still pumped. Body fat still slowly dropping off.
Upper Body
The pace of this workout was nuts, one right after another pretty much.
Bench Supersetted with Machine Rows
45 x 15 w 40 x 15
45 x 15 w 40 x 15
95 x 10 w 60 x 10
135 x 8 w 80 x 12
185 x 3 w 100 x 12
225 x 10 w 120 x 15
235 x 6 w 140 x 12
225 x 8 w 160 x 10
Cable Curls Supersetted with Overhead Cable Tricep Extensions
70 x 10 w 40 x 15
60 x 12 w 50 x 12
50 x 15 w 40 x 15
Lat Pull Downs (All one continuous set)
100 x 6
90 x 6
80 x 6
70 x 6
60 x 8
50 x 8
40 x 10
30 x 12
20 x 15
Lats were on fire.
Really solid workout...I ate very little today so I got a bit light headed but it subsided after I had my shake and then moved into dinner. Arms are looking awesome and my chest is still pumped. Body fat still slowly dropping off.
anthon88
Active member
Haha I feel ya man...low calories are no fun. Oh well, it makes refeeds and cheats that much better
anthon88
Active member
Coming up on the end of my Anafuse run....I might have enough pills left to finish the week. It has been an awesome run so far.
Monday
Strength Day
Benched first today because my sister was squatting.
Bench
45 x 15
45 x 15
45 x 10
95 x 10
135 x 8
185 x 3
225 x 2
245 x 1
265 x 1
285 x 1
Wasn't feeling as strong as last week so didn't try and push the weight any higher. Instead I went for a set of 225 for as many as I could do....little did I know I was going to hit a new PR. 225 x 17! Was stoked afterwards.
Squats
BW x 10
45 x 10
95 x 10
135 x 8
185 x 4
225 x 2
245 x 2
275 x 1
285 x 1
295 x 1
255 x 5
Deadlifts
135 x 3
185 x 3
225 x 3
275 x 2
325 x 1
345 x 1
365 x 1
Was a solid workout. Strength is still holding strong while my physique improves. I will try and get some pictures up by the end of the week. Too bad I didn't tale any before shots but I am very happy with my progress considering I lost very little actual weight.
Monday
Strength Day
Benched first today because my sister was squatting.
Bench
45 x 15
45 x 15
45 x 10
95 x 10
135 x 8
185 x 3
225 x 2
245 x 1
265 x 1
285 x 1
Wasn't feeling as strong as last week so didn't try and push the weight any higher. Instead I went for a set of 225 for as many as I could do....little did I know I was going to hit a new PR. 225 x 17! Was stoked afterwards.
Squats
BW x 10
45 x 10
95 x 10
135 x 8
185 x 4
225 x 2
245 x 2
275 x 1
285 x 1
295 x 1
255 x 5
Deadlifts
135 x 3
185 x 3
225 x 3
275 x 2
325 x 1
345 x 1
365 x 1
Was a solid workout. Strength is still holding strong while my physique improves. I will try and get some pictures up by the end of the week. Too bad I didn't tale any before shots but I am very happy with my progress considering I lost very little actual weight.
anthon88
Active member
Tuesday
Arms
Alternating Dumbbell Curls Supersetted with Overhead Dumbbell Tricep Extensions
20 x 15 w 20 x 20
30 x 15 w 30 x 20
40 x 12 w 40 x 20
50 x 8 w 50 x 20
50 x 8 w 50 x 20
40 x 12 w 40 x 30
Machine Preacher Curls Supersetted with Tricep Rope Pull Downs
60 x 12 w 60 x 15
50 x 12 w 50 x 15
40 x 15 w 40 x 20
Short and sweet workout. Arms were full and pumped and looking awesome.
Arms
Alternating Dumbbell Curls Supersetted with Overhead Dumbbell Tricep Extensions
20 x 15 w 20 x 20
30 x 15 w 30 x 20
40 x 12 w 40 x 20
50 x 8 w 50 x 20
50 x 8 w 50 x 20
40 x 12 w 40 x 30
Machine Preacher Curls Supersetted with Tricep Rope Pull Downs
60 x 12 w 60 x 15
50 x 12 w 50 x 15
40 x 15 w 40 x 20
Short and sweet workout. Arms were full and pumped and looking awesome.
anthon88
Active member
Wednesday
Shoulders
Military Press
45 x 15
45 x 15
65 x 15
95 x 12
95 x 12
95 x 12
Barbell Upright Rows
95 x 10
95 x 10
95 x 10
Haven't done those in a while and they felt great. Front shoulder veins were poppin.
Lateral Raises Supersetted with Front Raises
25 x 10 w 25 x 10
25 x 10 w 25 x 10
25 x 10 w 25 x 10
Face Pulls
60 x 8
50 x 12
40 x 15
Machine Shoulder Press - 1 big set to failure
60 x 30
40 x 30
20 x 30
Kept the pace very fast like I have been recently with shoulders. Burn was intense. It was painful lifting up my fork to eat later.
Shoulders
Military Press
45 x 15
45 x 15
65 x 15
95 x 12
95 x 12
95 x 12
Barbell Upright Rows
95 x 10
95 x 10
95 x 10
Haven't done those in a while and they felt great. Front shoulder veins were poppin.
Lateral Raises Supersetted with Front Raises
25 x 10 w 25 x 10
25 x 10 w 25 x 10
25 x 10 w 25 x 10
Face Pulls
60 x 8
50 x 12
40 x 15
Machine Shoulder Press - 1 big set to failure
60 x 30
40 x 30
20 x 30
Kept the pace very fast like I have been recently with shoulders. Burn was intense. It was painful lifting up my fork to eat later.
anthon88
Active member
Definite recomp effects. My weight held pretty steady the whole run but it is obvious I dropped a good amount of fat.
anthon88
Active member
Today was my last day of Anafuse. I want to thank everyone for following along, it's been a fun ride! I have some pictures on my phone (nothing spectacular) but it is acting up so I am unable to post them atm. Today I did some upper body work in a giant set fashion. 4 exercises, 5 sets each, no rest between exercises.
After a few warm up sets I began:
Dumbbell Bench 70 x 12 into Machine Rows 100 x 12 into Tricep Rope Pull Downs 40 x 12 into Cable Curls 40 x 12
Repeat
Repeat
Dumbbell Bench 90 x 6 into Machine Rows 120 x 10 into Tricep Rope Pull Downs 60 x 6 into Cable Curls 60 x 6
Dumbbell Bench 60 x 20 into Machine Rows 90 x 20 into Tricep Rope Pull Downs 30 x 20 into Cable Curls 30 x 20
Fast, exhausting and challenging. Great pump afterwards.
After a few warm up sets I began:
Dumbbell Bench 70 x 12 into Machine Rows 100 x 12 into Tricep Rope Pull Downs 40 x 12 into Cable Curls 40 x 12
Repeat
Repeat
Dumbbell Bench 90 x 6 into Machine Rows 120 x 10 into Tricep Rope Pull Downs 60 x 6 into Cable Curls 60 x 6
Dumbbell Bench 60 x 20 into Machine Rows 90 x 20 into Tricep Rope Pull Downs 30 x 20 into Cable Curls 30 x 20
Fast, exhausting and challenging. Great pump afterwards.
anthon88
Active member
Final Review:
I really enjoyed my run with Anafuse. I was able to increase strength while dropping body fat during a no carb diet with a weekly or bi weekly carb up. The amazing part is that my weight stayed around the same throughout my run. This supplement definitely makes recomping a very obtainable goal. I rank it up there with the other awesome natty supps like Anabeta and X Factor. It has 3 awesome ingredients which have really been taking the market by storm recently. The only negative thing I would say is that it is a prop blend so you are unable of exactly how much of each ingredient is in there, but unless there is a lot of filler which I highly doubt, there is enough room in the prop blend for an effective dose of each ingredient. I would love to run this during a lean bulk and would predict minimal fat gain. Even during a dirty bulk or around the holidays this will help mitigate the damage.
Thanks again for the opportunity and for all those who followed along!
I really enjoyed my run with Anafuse. I was able to increase strength while dropping body fat during a no carb diet with a weekly or bi weekly carb up. The amazing part is that my weight stayed around the same throughout my run. This supplement definitely makes recomping a very obtainable goal. I rank it up there with the other awesome natty supps like Anabeta and X Factor. It has 3 awesome ingredients which have really been taking the market by storm recently. The only negative thing I would say is that it is a prop blend so you are unable of exactly how much of each ingredient is in there, but unless there is a lot of filler which I highly doubt, there is enough room in the prop blend for an effective dose of each ingredient. I would love to run this during a lean bulk and would predict minimal fat gain. Even during a dirty bulk or around the holidays this will help mitigate the damage.
Thanks again for the opportunity and for all those who followed along!
musclemaker
Board Sponsor
Great run buddy! Please post up a review on the site when you get a chance!
http://www.strongsupplementshop.com/anafuse-by-vital-labs
LeanEngineer
Legend
Awesome man! Glad you had a good run!
bigdaddie0616
New member
any further updates? post anafuse loses, post side affects, pro's or con's?
Afi140
Legend
anthon88
Active member
I'm still going strong. Lifts are being maintained and I am still slowly cutting. No sides at all other than wanting more lol
Afi140
Legend
nice! It's good stuff for sure
mountainman33
Well-known member