AnaBeta Elite+Erase Pro+Alphamine+D-pol/Test Powder

WORKOUT - DEADLIFT
Deadlifts
250x5
280x3
315x1 (I was shaking horribly just to get this up. I've done this for 3 reps using alternating grip. After finishing the first rep I did a 20 sec rest-pause but couldn't muster the strength to move it again. I was pretty pissed off to say the least.)

Leg Press (narrow feet)
200x10
250x10
280x10

Good Mornings
45x20
65x20
75x20
*Never done these before. Great activation in glutes and hams!

Cable Crunch
40x20
70x15
70x11

DB Side Bends
30x20
40x20
45x17

OBSERVATIONS
Well today was disappointing. I know my lack of sleep is going to be detrimental to my strength gains, but damn if I'm not feeling weaker. My grip on deadlifts isn't allowing me to go my full potential because with straps, I can easily pull 50lbs more. Even using an alternating grip doesn't help much. I did enjoy the core work though, I think it's going to help tremendously.
 
1ifeblood said:
WORKOUT - DEADLIFT
Deadlifts
250x5
280x3
315x1 (I was shaking horribly just to get this up. I've done this for 3 reps using alternating grip. After finishing the first rep I did a 20 sec rest-pause but couldn't muster the strength to move it again. I was pretty pissed off to say the least.)

Leg Press (narrow feet)
200x10
250x10
280x10

Good Mornings
45x20
65x20
75x20
*Never done these before. Great activation in glutes and hams!

Cable Crunch
40x20
70x15
70x11

DB Side Bends
30x20
40x20
45x17

OBSERVATIONS
Well today was disappointing. I know my lack of sleep is going to be detrimental to my strength gains, but damn if I'm not feeling weaker. My grip on deadlifts isn't allowing me to go my full potential because with straps, I can easily pull 50lbs more. Even using an alternating grip doesn't help much. I did enjoy the core work though, I think it's going to help tremendously.
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Yeah I hate losing a DL rep simply because my fingers crapped out.... alternating grip has helped, but I can't get the hook grip for anything ...
 
LizKing531 said:
Yeah I hate losing a DL rep simply because my fingers crapped out.... alternating grip has helped, but I can't get the hook grip for anything ...
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I especially hate when I don't improve my DL because I feel that's the biggest indicator of increased strength.
 
1ifeblood said:
I especially hate when I don't improve my DL because I feel that's the biggest indicator of increased strength.
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Yeah i understand ya. I've been doing the Boring But Big 531 template and that seems to really give my grip strength a boost - the combo of deadlifts and hanging leg raises hammer my arms and hands
 
I got my routine fleshed out based on Wendler's idea of what the best way to build strength is. He kinda leaves some exercises up for choosing and instead specifies what muscle should be worked. So I want to run it by you guys to make sure the exercises I chose makes sense.

DAY 1 - SQUAT
BB Back Squat: 5/3/1
SLDL: 50%x10, 60%x10, 70%x10
*Accessory work is 3 sets of 10-20
DB Lunges
Glute Ham Raise
Standing Calf Raise
Hanging Knee Raise

DAY 2 - BENCH PRESS
Flat BB Bench Press: 5/3/1
Incline BB Bench Press: 50%x10, 60%x10, 70%x10
*Accessory work is 3 sets of 10-20
T-bar Rows
HS High Rows
Chins
Lying DB Extensions

DAY 3 - DEADLIFT
BB Deadlifts: 5/3/1
Leg Press (narrow feet): 50%x10, 60%x10, 70%x10
*Accessory work is 3 sets of 10-20
Good Mornings
Cable Crunches
DB Side Bends

DAY 4 - PRESS
Military Press: 5/3/1
Close-grip Bench Press: 50%x10, 60%x10, 70%x10
*Accessory work is 3 sets of 10-20
One Arm DB Rows
HS Shrugs
Dips
Alternating Hammer Curls
 
FOOD
Calories: 2453
Protein: 270
Carbs: 112
Fats: 101
 
WORKOUT - PRESS
Shoulder Press
95x5
110x3
120x3

Close-grip Bench Press
95x10
105x10
115x10

One-arm DB Rows
40x20

Dips
BWx20 (PR)
*Highlight of the week! The MOST I've done is 10 but today I felt extremely light. Repped out 20 like it was nothing! I've either lost weight our gotten stronger...or both. :-)

Alt Hammer Curls
20x20

Cardio
Treadmill - 30 min Walk (inc 6 / spd 4) 2 miles / 300 cal HR 158

Got to the gym late which is why I only did 1 set of the accessory work. Really just wanted to get the feel of how the exercises flowed this week anyway. But even so, I had a nice pump overall. Tomorrow is my off day (will try to get some cardio in) and then Sunday I weigh in and measure. Big refeed afterwards!
 
There's really only one thing I have to say today...my obliques are sore as fok!
 
Danb2285 said:
Nothin wrong with that!
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It's definitely a good thing...I'm just moving around like an old man. I honestly don't think I've ever done direct oblique exercises before. Those side bends are killer!
 
Nice job on killing those dips. I love when dips feel incredibly light. Nice work man.
 
MEASUREMENTS
Weight: 184 (-3lbs from last week)
I'm not gonna bother putting my measurements up because everything is literally the exact same from 2 weeks ago. But I guess that's to be expected since I had spent a week out of the gym and eating like crap when the baby came. I did drop the 3lbs I gained that week so I'd say I'm happy to be where I'm at to start this next 4 week cycle.

I've got my diet dialed in, my routine is top notch, and I expect to see some excellent results coming over these next 4 weeks.

Personally, I don't see any difference in my pics. Kinda disappointing because I feel like I'm such a long ways away from where I want to be.

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1ifeblood said:
MEASUREMENTS
Weight: 184 (-3lbs from last week)
I'm not gonna bother putting my measurements up because everything is literally the exact same from 2 weeks ago. But I guess that's to be expected since I had spent a week out of the gym and eating like crap when the baby came. I did drop the 3lbs I gained that week so I'd say I'm happy to be where I'm at to start this next 4 week cycle.

I've got my diet dialed in, my routine is top notch, and I expect to see some excellent results coming over these next 4 weeks.

Personally, I don't see any difference in my pics. Kinda disappointing because I feel like I'm such a long ways away from where I want to be.

BEFORE
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81011"/>
AFTER
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81012"/>
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81013"/>

BEFORE
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81015"/>
AFTER
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81016"/>

BEFORE
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81017"/>
AFTER
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81018"/>
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Nice weigh in bro. Life events like that are rough on gym and diet but don't sweat it at all man. Life happens. I imagine you are really enjoying that new little one. :)

I can see some definition improvements especially in chest and back and even in your midsection. The body composition in the afters really shows improvement. That erase pro seems to be showing its hardening benefits for you. Nice work bro.
 
LiveToLift said:
Nice weigh in bro. Life events like that are rough on gym and diet but don't sweat it at all man. Life happens. I imagine you are really enjoying that new little one. :)
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Absolutely! :-D
LiveToLift said:
I can see some definition improvements especially in chest and back and even in your midsection. The body composition in the afters really shows improvement. That erase pro seems to be showing its hardening benefits for you. Nice work bro.
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Well, I'm glad you're seeing it, my man, cuz I'm not lol. I guess I'm just wanting big changes fast. If after these next 4 weeks I'm not seeing a significant improvement in body comp, I'm going to have to seriously reevaluate my methods.

Today is the first day of week 4. I dosed Alphamine, AE, MM, and Test Powder. Now I'm off to hit my legs and core (and I just recovered from my sides being sore lol).
 
1ifeblood said:
Absolutely! :-D


Well, I'm glad you're seeing it, my man, cuz I'm not lol. I guess I'm just wanting big changes fast. If after these next 4 weeks I'm not seeing a significant improvement in body comp, I'm going to have to seriously reevaluate my methods.

Today is the first day of week 4. I dosed Alphamine, AE, and Test Powder. Now I'm off to hit my legs and core (and I just recovered from my sides being sore lol).
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Defo changes my friend. Look at the mid-section, especially the lower part, in the before and after photos and you see it flatter without any wobble in the after. Also, look at the arms in the after photo they a looking a lot leaner than the before. The fact you can see visible changes in 4 weeks without resorting to extremely low kcals is great. If you keep this up in another 4 weeks you will be looking pretty impressive.
 
saggy321 said:
Defo changes my friend. Look at the mid-section, especially the lower part, in the before and after photos and you see it flatter without any wobble in the after. Also, look at the arms in the after photo they a looking a lot leaner than the before. The fact you can see visible changes in 4 weeks without resorting to extremely low kcals is great. If you keep this up in another 4 weeks you will be looking pretty impressive.
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Thanks Sags! It always helps to hear that others are seeing things I'm not. I guess we are our worst critics, huh.
 
1ifeblood said:
Thanks Sags! It always helps to hear that others are seeing things I'm not. I guess we are our worst critics, huh.
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We definitely are and generally very impatient. I was out of the gym for 6-7 months and lost significant muscle and accumulated considerable fat. In my naivety I thought, because I now an better informed and due to muscle memory, I will be able to reach where I was in 3-4 months of training. Six months later and I still probably need another couple of months. Doing it natty takes time because you have to have the right proportion of muscle and fat to look good.
 
saggy321 said:
We definitely are and generally very impatient. I was out of the gym for 6-7 months and lost significant muscle and accumulated considerable fat. In my naivety I thought, because I now an better informed and due to muscle memory, I will be able to reach where I was in 3-4 months of training. Six months later and I still probably need another couple of months. Doing it natty takes time because you have to have the right proportion of muscle and fat to look good.
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That seems to be my problem...too much fat, not enough muscle lol.
 
1ifeblood said:
That seems to be my problem...too much fat, not enough muscle lol.
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Someone once told me losing fat is like taking paper towels off a paper toll roll ;) def changes going on keep it up bro
 
Danb2285 said:
Someone once told me losing fat is like taking paper towels off a paper toll roll ;) def changes going on keep it up bro
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LOL...Thanks buddy! I guess it's easier to be optimistic for other people than it is for yourself. Gonna keep stripping the sheets! ;-)
 
WORKOUT - SQUAT (week 5 / day 1)

BB Full Squat
175x5
200x5
225x7

SLDL
115x10
130x10
155x10

DB Lunges
30x15
30x12
20x10

Glute-Ham Raise
BWx10
BWx12
BWx10
*Holy hell! That's all I got to say about that

Standing Calf Raise
200x20
200x15
200x15

Hanging Leg Raise
BWx15
BWx11
BWx10

OBSERVATIONS
With only 4.5 hours of sleep I went into the gym armed with an optimized workout and my veins pumping a concoction of Test Powder, Muscle Marinade, Alphamine, and Anabeta Elite...I was ready to tear some shi7 up! I felt very strong and stable on my squats. No shaking, deep in it, slow down and exploded up. That's pretty much how I felt through the entire workout. The lunges, glute-ham raises, and hanging leg raises were all new exercises for me, but I felt confident with every rep. Definitely have jello legs now though lol!

I've heard people talk about back pumps but it's not a term I'd heard until I started frequenting the Anabolic forums. Is that something that's specific for someone on gear or is it possible that one could get then natty. I'm actually not sure what it refers to, but I had such a muscular soreness in my lower back, not debilitating but kinda crampy/numbing feeling. Eventually it went away, but I was curious as to whether that's what I had.

I didn't get any cardio in because of time constraints but I definitely burned some calories with this workout!

I have to say I'm feeling particularly Alpha today. A sense of confidence and well-being that I haven't felt in a long time. Kinda cocky actually but I don't let it show. :-D

Thanks to everyone who's kept me going; pushing me through the disappointments and lifting my head when I'm laying it low. The next 4 weeks are going to be ****ing mind-blowing!
 
I usually do all my AMing on my phone, but I just jumped on the computer and realized how freaking big my pics look on here! And looking at them now I can definitely see the differences. Wow, that makes me feel a lot better! :-D
 
Done properly, a GHR hits the lumbar in addition to the glutes, hamstrings, and calves. That along with the SLDL will bring a lot of blood to the lumbar area.
 
Rodja said:
Done properly, a GHR hits the lumbar in addition to the glutes, hamstrings, and calves. That along with the SLDL will bring a lot of blood to the lumbar area.
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It definitely did at that! And by properly do you mean going all the way down instead of reversing motion at the horizontal? I've seen it done this way, but I go all the way down; no reason to waste a movement.
 
1ifeblood said:
It definitely did at that! And by properly do you mean going all the way down instead of reversing motion at the horizontal? I've seen it done this way, but I go all the way down; no reason to waste a movement.
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I don't want to say go all the way down as that tends to create too much momentum, but to around 45 degrees or so.
 
Rodja said:
I don't want to say go all the way down as that tends to create too much momentum, but to around 45 degrees or so.
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Gotcha! And since I've got your attention :-) ...what do you think about the layout I have set for my workouts?
 
1ifeblood said:
Gotcha! And since I've got your attention :-) ...what do you think about the layout I have set for my workouts?
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I'd make the leg press into unilateral (one leg at a time) and DB shrugs instead of the HS. I like to go higher rep on these as well. On the cable crunches, make sure to do them standing and not kneeling.
 
Rodja said:
I'd make the leg press into unilateral (one leg at a time) and DB shrugs instead of the HS. I like to go higher rep on these as well. On the cable crunches, make sure to do them standing and not kneeling.
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Ooh...nice! Yeah, I'll give it a shot.
 
Just realized I didn't post yesterday's macros.

FOOD
Calories: 2307
Protein: 266
Carbs: 110
Fats: 82
 
OFF DAY

FOOD
Calories: 2302
Protein: 265
Carbs: 62
Fats: 104

Bench day tomorrow...aw yeah!
 
WORKOUT - BENCH PRESS
BB Bench Press
130x5
150x5
170x7
*I must be calculating my weights too high which seems ridiculous because I'm basing it off of a 1RM of 225, which I can do. My first 2 sets were slow reps with a 2 sec pause and then exploded up. Had a good pump going already by the end of the 2nd set. Maybe I need to give myself more time between sets.

Incline BB Bench Press
85x10
100x10
120x10

T-bar Row
70x20
70x15
70x12

HS High Row
140x16
140x15
140x15

Chins
BWx3+4+3 (rest-pause)

Alt Lying DB Tricep Extension
20x15
20x15
20x8

Cardio - Treadmill
30 min (inc 6 / spd 4)
 
I wouldnt sweat that, it'll all catch up. Not to mention you are likely not sleeping enough with the newborn.

I started all my weights low on my 1RM and after 4 cycles Im finally getting to the point where doing under 10 reps is norm for my last set, except on squats where I am just a machine. Today was my 5's week for bench, 180, 210, 240. 240 went up 9 times.
 
DAG2013 said:
I wouldnt sweat that, it'll all catch up. Not to mention you are likely not sleeping enough with the newborn.

I started all my weights low on my 1RM and after 4 cycles Im finally getting to the point where doing under 10 reps is norm for my last set, except on squats where I am just a machine. Today was my 5's week for bench, 180, 210, 240. 240 went up 9 times.
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4-5 hours if I'm lucky...and not without interruption.
 
1ifeblood said:
4-5 hours if I'm lucky...and not without interruption.
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Haha I remember those days luckily my son is 2 now so he USUALLY sleeps through the night. He just likes to get up at the ass crack of dawn which would be fine if dad didn't work nights haha
 
Danb2285 said:
Haha I remember those days luckily my son is 2 now so he USUALLY sleeps through the night. He just likes to get up at the ass crack of dawn which would be fine if dad didn't work nights haha
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And then they get older and you practically have to throw water on them to get them outta bed...this is my 10yo.

FOOD (for yesterday)
Calories: 2423
Protein: 255
Carbs: 114
Fats: 99
 
WORKOUT - DEADLIFT
BB Deadlift
185x5
215x5
240x10
*Got 3 reps with overhand grip before I had to switch to alt grip.

One-leg Leg Press
90x10
90x10
90x10
*These fukers are NO JOKE!

Good Mornings
75x20
85x20
95x20

Standing Cable Crunch
40x20
55x20
60x10 (partial crunches to burn out)

DB Side Bends
50x20
50x20
50x20

Cardio - Treadmill
30 min (inc 6 / spd 4)

OBSERVATIONS
I really feel like everything is starting to come together! It's week 5 of being on this stack and I think I'm getting full benefit from it. Focus is up, energy is up, recovery is up...I tackle every set with intensity and confidence. I plowed through my cardio. Even 20 minutes in I felt like I could just take off sprinting! The second phase of this cycle is shaping up to promise great results!
 
1ifeblood said:
WORKOUT - DEADLIFT
BB Deadlift
185x5
215x5
240x10
*Got 3 reps with overhand grip before I had to switch to alt grip.

One-leg Leg Press
90x10
90x10
90x10
*These fukers are NO JOKE!

Good Mornings
75x20
85x20
95x20

Standing Cable Crunch
40x20
55x20
60x10 (partial crunches to burn out)

DB Side Bends
50x20
50x20
50x20

Cardio - Treadmill
30 min (inc 6 / spd 4)

OBSERVATIONS
I really feel like everything is starting to come together! It's week 5 of being on this stack and I think I'm getting full benefit from it. Focus is up, energy is up, recovery is up...I tackle every set with intensity and confidence. I plowed through my cardio. Even 20 minutes in I felt like I could just take off sprinting! The second phase of this cycle is shaping up to promise great results!
Click to expand...

Nice work in the gym and great update. Focus, energy and recovery better as well as raised intensity and confidence? Sounds like everything is going great man.
 
Nice session bud! Stack should only get better from here!
 
Thanks fellas, you know how I love that motivation!

Is it normal to feel giddy with anticipation, like a child on xmas eve? Because I do! I only wish I had this kind of obsession 15 years ago.
 
1ifeblood said:
Thanks fellas, you know how I love that motivation!

Is it normal to feel giddy with anticipation, like a child on xmas eve? Because I do! I only wish I had this kind of obsession 15 years ago.
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Haha I feel the same way man. Slacked way too much in my late teens early 20's
 
Danb2285 said:
Haha I feel the same way man. Slacked way too much in my late teens early 20's
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Got my first weight set in high school...to think had i kept it up from then til now...
 
Just means we have to take the several years we skimped out on and work hard enough to make up for it in a shorter period of time.
 
....aaaaand maybe use a little "help" to get us there.
 
FOOD
Calories: 2444
Protein: 260
Carbs: 94
Fats: 108
 
Was up all night with the baby so I had to put workout off for today. Since it's an off day, I'm keeping carbs low. I probably could've used the day for some recupe...man, am I sore. And tired...
 
1ifeblood said:
Was up all night with the baby so I had to put workout off for today. Since it's an off day, I'm keeping carbs low. I probably could've used the day for some recupe...man, am I sore. And tired...
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Good lord your AVI looks like the Brady bunch dude! How many kids do u have??? Lol
 
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