Thread: Double T-Sports NO BETA workout log

day 17: 12/3/2010

Legs and abs

Squats
58kg x 10
90kg x 7
90kg x 6
90kg x 7
90kg x 6

Calf raises
80kg x 10
80kg x 9
80kg x 9
80kg x 9

Reverse crunches
2 x 40

Crunches
2 x 50

Leg extension
70kg x 8
70kg x 9
70kg x 8
70kg x 8

Toe raise
80kg x 10
80kg x 10

Leg curl
50kg x 8
50kg x 8
50kg x 8

side to sides (medicine ball)
3 x 20

This was a great workout. i had 6 No beta about 20 mins prior to workout, great focus and intensity resulted. legs were a jellied mess by the end of this so i know i did the job right!

Eli

day 17: 13/3/2010

Chest/shoulders/triceps

Bench press
80kg x 6
82.5kg x 5
82.5kg x 4
80kg x 6
80kg x 4

Skullcrushers
35kg x 8
35kg x 8
35kg x 8

DB shoulder press
15kg x 10
17.5kg x 8
17.5kg x 8
20kg x 8
20kg x 8

Tricep rope pulldown
52.5kg x 8
42.5kg x 8
40kg x 8

Tricep angled bar pressdown
60kg x 8
60kg x 8
60kg x 8

Cable crossover
30kg (each side) x 10
35kg x 10
35kg x 10
35kg x 10

DB lat raises
15kg x 8
12.5kg x 8
12.5kg x 8

DB shrugs
40kg x 8

This was the first time i have taken 8 No beta before workout. definitely noticed swollen triceps which was great, and also an extreme motivation to go 100% all out and completely kill it!. great workout. doing the shopping in the market afterward i started to really feel the burn in my shoulders from carrying the ever increasing-in-weight shopping bags. Should be sore tomorrow!

Eli

day 19: 15/3/2010

Chinups
BW 3 X 3

Deadlifts
60kg x 6
80kg x 6
100kg x 5
100kg x 5
100kg x 5

Bent over barbell row
60kg x 7
62.5kg x 6
65kg x 5
65kg x 5
65kg x 5

EZ bar preacher curls
30kg x 6
30kg x 5
30kg x 5
30kg x 7
31kg x 5

Wide grip cable row
75kg x 8
75kg x 8
80kg x 5
80kg x 5

Hammer curls
20kg x 10
20kg x 8

Barbell curls
38kg x 8
38kg x 10

Reverse curl
34kg x 8

Feeling really great about this workout. i was extremely determined to pump up my biceps and i succeeded. Took 8 No beta, noticing slightly more pump with the 8 instead of 6 which is good. I need to work on my deadlifts and more so, bent over row, i think i may need to reduce weight next time to stop my back from curving, i wasn't wearing my belt either. I might try different exercises to work my rhomboids next back workout.

eli

day 21: 17/3/2010

Legs

Squats
60kg x 12
90kg x 8
90kg x 6
90kg x 10
90kg x 9
100kg x 5

Calf raise
90 kg x 10, 8, 9, 8, 8

Leg press
120kg x 16, 15, 13

Standing calf raise
90kg x 12
100kg x 10, 8, 8

DB lunges
15kg x 8
12.5 kg x 10, 10

Leg extension
80kg x 6, 6, 7
50kg x 14, 14
90kg x 4

Leg curl
30kg x 16
40kg x 9

Wow, talk about an amazing pump in the calves!, never experienced pump like this before in my calves, it was awesome!. Had 6 No beta prior to workout. Focus and energy was great, this was an extremely good workout and the pump in my calves lasted for aaaages, they still looked pumped even the next day!

day 22: 18/3/2010

Chest/tris/shoulders

DB bench press
30kg x 10
35kg x 4
30kg x 10
35kg x 2
30kg x 7

Lat raises
15kg x 9
12.kg x 10
15kg x 6
12.5kg x 8

tri rope pulldown
45kg x 12
50kg x 8, 8
45kg x 10

DB shoulder press
20kg x 7, 7, 5
17.5kg x 9

Tricep kickback
15kg x 10, 8

DB flys
15kg x 12, 11, 10

Upright row
38kg x 12, 10, 10

Tricep pushdown
60kg x 10, 8

Today i didn't feel as focused as usual, didn't have spotter either. Took 6 No beta before my workout. i was dissapointed that i couldn't lift more weight on the DB press but i guess this is due to balance issues (too used to doin smith machine and bar benches). pump was still good in triceps and shoulders, loving working out my shoulders lately and i'm noticing some great gains too.

day 24: 20/3/2010

Back (upper) and biceps

Lat pulldown (wide grip)
200lbs x 5, 5
180lbs x 8
160lbs x 10, 8, 8

Incline DB curl
15kg x 8, 10, 8, 7

Bent over DB row
37.5kg x 6, 6
30kg x 10, 12

EZ bar 21s
27.5kg x 21
25kg x 21, 21

Wide grip cable row
80kg x 4

Close grip lat pulldown
180lbs x 6, 5
240lbs x 1

Had 8 No beta before workout and was extremely focused. really pushed out max reps on bicep exercises and got an amazing pump. After doing those incline db curls i felt great, and the next day i had doms in my bicep like i had never experienced before, in fact they are still there slightly today!
All in all it was a rad workout. : )

day 26: 22/3/2010

Legs

Squats
70kg x 10, 10
100kg x 8, 7, 7

Leg extension
90kg x 8, 8, 8, 6

Calf raise
95kg x 9, 8, 8
80kg x 13, 12

Leg press
160kg x 15, 15, 15

Standing heel raise
105kg x 9, 8, 7

Took 6 No beta before workout today. i noticed a really good pump in my calves which is great as i'm really trying to get these bigger at the moment. overall intensity was good, focus and technique were also spot on.

day 27: 23/3/2010

Chest/triceps/shoulders

Today i had 8 no beta before training at 7:30am with personal trainer. We did 2 exercises for each body part in the form of dropsets.

Benchpress
60kg x 10
50kg x 10
40 kg x 10

80kg x 8
60kg x 10
50kg x 10

80kg x 6
60kg x 8
50kg x 8

DB Flys
3 sets of : 15kg x 10
12.5kg x 10
10kg x 10

DB lat raise/upright row
7.5 kg x 11
5kg x 10

7.5kg x 10
5kg x 10

Smith machine shoulder press
50kg x 10
45kg x 10
40kg x 10

50kg x 9
45kg x 8
40kg x 8

Individual cable pulldowns (under hand grip)
35kg x 10
30kg x 10
20kg x 10

35kg x 8
30kg x 9
20kg x 10

20kg x 10 x 3 (with static holds and negative reps on last 3 of each set)

This was an absolutely killer workout, my chest was burning immediately after the bench and flys. shoulders were pushed to their limit and kept failing on the last few reps of the smith machine press. pump was great, although was working way too hard to sit back and take note of it. i'm liking the larger doses of no beta. i think on my next chest workout i will try 10 and see how i go.

day 29: 25/3/2010

Rack Pulls
60kg x 10
100kg x 12, 10
120kg x 6, 6

Bent over BB row
60kg x 12, 10, 8, 8

DB concentration curl (individual arms)
15kg x 10, 10, 12, 8

T bar row
40kg x 10
50kg x 8, 6

Lat pulldown
160lbs x 10, 10, 10

Incline DB curl
15kg x 7, 5

EZ bar preacher curl
30kg x 6, 5
10kg x 19, 11

Had 8 no beta today before my workout. Really got stuck into the concentration curls, performing peak contractions on every rep. After this my biceps were quite pumped. Read deltoids also got a massive workout, and i had the DOMS the next day like crazy to remind me. Have started taking creatine PWO again and am noticing some good strength gains.

Day 30: 26/3/2010

Legs

Squats
60kg x 10
100kg x 8
110kg x 5
100kg x 8, 8

Standing heel raise
97.5kg x 10, 11, 12, 10

Leg curl
50kg x 10, 8, 9

Seated heel raise
100kg x 10, 9, 8
80kg x 12, 12

Leg extension
90kg x 8, 8, 8

Took the standard 6 no beta before this workout because I'm not really psyched on having huge pump in my legs, calves maybe, bet yeah. focus and drive was really good, squat form is getting much better and I am able to go slightly lower now aswell. For some reason i have had massive strength gains in my quads over the last few months, i remember when doing leg extensions 50kg for 8 reps hurt so bad, and i also felt pain in my knees when doing it. Now the pain in my knees has gone and i'm able to do 3 sets of 8 at 90kg, stoked. good pump in calves today aswell, really trying to train them as much as I can, I want them much bigger!

Day 32: 28/3/2010

Chest/triceps/posterior delts

Bench press
60kg x 10
70kg x 9
80kg x 7, 8
90kg x 4
100kg x 3 (OOOH yeah!, personal best...finally able to bench 100 :) )

Dips (BW)
7, 5, 6

Smith machine upper chest/shoulder press
40kg x 10
50kg x 10, 6
40kg x 10

Skullcrushers
30kg x 12
32.5kg x 10, 10

Tricep pushdown
60kg x 12, 10
65kg x 8, 8

Cable cross
35kg x 12
37.5kg x 10
35kg x 10, 10
20kg x 21

Bench press matrix
20kg x 40
30kg x 40

Had 10 no beta before this workout. was really psyched to be able to finally bench 100kg, such a great feeling. gave the shoulders and upper chest a great workout on the smith machine and noticed massive pump in this area. I think this slightly angled shoulder press is much better than just having the bench straight up, bringing the bar down to the chest really forces the muscles to work more in this area. stoked on todays workout :) finished off with some HIIT (which i have been doing at the end of most weights sessions over the past few weeks).

gonna take a few weeks (2-3) break from no beta, and beta alanine in general. just so i can stand back and assess my gains. will start using it again along with creatine when i have a new training program worked out. will continue current progress in member's diary section.

Eli

Ok , time to finish off my bottle

Day 1:

doing Wendler 5-3-1 program.

Bench press

60kg x 8
63.5 kg x 5
72kg x 3
80kg x 3
80kg x 2

Lat pulldown

73kg x 15, 12, 11 (wide grip)
90kg x 5 (underhand grip
80kg x 7 (underhand grip)
70kg x 10, 10 (underhand grip)

DB flys

15kg x 15, 15, 15, 15, 15

Incline DB curl

15kg x 12, 10, 8
12.5kg x 11, 10

Hammer curls

20kg x 10


10 mins HIIT

Had 4 tabs on waking and another six before gym.

Only noticed moderate pump today, probaly due to nature of the program i'm doing. I threw in a bit of extra bicep and shoulder DB work going to achieve a good pump. Have had better product results with previous workouts. Effectivness may have been dampened by drinking milk to down the tabs?.