Anabolicus Begins.

[Anabolicus]

Thanks hypo!

5/3/1 Week 13, Bench

Bench press

50kgx15
70kgx10

92.5kgx5
97.5kgx5
105kgx5

Incline DB press

42.5kgx6
42.5kgx5

Incline DB fly

3x12

DB row

34kgx10

50kgx10
50kgx10
50kgx10

Bench DB row

3x12

BTN pulldown

3 sets

Comment: Trying to get back to it.

 

[ironheart]

good session bro. strong presses. solid work overall.

 

[tim290280]

Don't worry about the flu knocking you around.

At least you didn't have an arm amputated or something

 

[Anabolicus]

good session bro. strong presses. solid work overall.

Thanks man!

Don't worry about the flu knocking you around.

At least you didn't have an arm amputated or something

Yeah lol Hopefully I get back on track during this week.

 

[Anabolicus]

5/3/1 Week 13, Deads

Deadlift

70kgx10
100kgx8

145kgx5
155kgx5
165kgx6

SL leg press

3 sets up to 3 plates /side

DB SLDL

34kgx10
34kgx10
34kgx10

Lying leg curl

3 sets 10-6

Calf raises + decline situps

3x36+3x15

 

[Anabolicus]

5/3/1 Week 13, MP

MP

20kgx15
40kgx10

50kgx5
55kgx5
60kgx11

Side laterals

20kgx10
20kgx10
20kgx10

Tate press (Tried it for a first time and loved it!)

14kgx10
16kgx10
18kgx6
20kx8
16kgx8

Cable pushdown

3x10

DB curl

14kgx6
20kgx6
25kgx6

BB curl

3 pump sets

 

[Xiva]

Tate presses is indeed a nice exercise, good round

 

[Anabolicus]

Yeah man I can still feel some soreness in my tri's.

5/3/1 Week 14, Squats

Squat

20kgx15
60kgx10

130kgx3
137.5kgx3
145kgx3 (-2 reps compared to last cycle, at least I got the prescribed reps)

Front squat

100kgx6
100kgx5
100kgx5

Leg press

4x10-12

Leg ex.

3 sets+1 dropset

 

[Xiva]

Your squat is impressive, but i like your FSQ's too. What grip are you doing?

 

[ironheart]

good session buddy. solid effort on the squats. good leg session overall!

 

[Anabolicus]

Your squat is impressive, but i like your FSQ's too. What grip are you doing?

Thanks man! I use the crossed arms version.

 

[Anabolicus]

good session buddy. solid effort on the squats. good leg session overall!

Thanks IH! Always nice to see you stopping by!

 

[Anabolicus]

MM was down yesterday?

5/3/1 Week 14, Bench

Bench press

50kgx15
70kgx10

92.5kgx3
105kgx3
110kgx3

Incline DB press

42.4kgx7
42.4kgx5
42.5kgx5

DB fly

3x12-15

DB row

34kgx10

60kgx6
60kgx6
60kgx6

Seated cable row

3x10

Staright arm pulldown

2x12

Seated DB shrugs

3x15

 

[Xiva]

I like your DB presses, awesome lifts bro

 

[Anabolicus]

Thanks Xiva!

5/3/1 Week 14, Deads

Deadlift

70kgx10
100kgx5
140kgx1

155kgx3
165kgx3
175kgx3

SL leg press

1 warm up set
3x6

DB SLDL

3x10x34kg

Lying leg curl

3x8

Calf raises + Decline situps

3x36+3x15

 

[Xiva]

Looking god damn strong. I probally asked you before, but are you Deadlifts "Touch and go style" or "Dead style"?

 

[Anabolicus]

Thanks Xiva! I Answered your question few pages back.

Um not really i think. I let the weight stay down for like 2-3 secs otherwise my grip would fail.

5/3/1 Week 14, MP

MP

20kgx15
40kgx8

55kgx3
60kgx3
65kgx10 (progressing nicely, I'm gonna rep out 70kgs next week, although it shoud be 65 kgs and today was supposed to be 62kgs.)

Side laterals

20kgx10
20kgx10
20kgx10

Dips

x10
+30kgx4
+30kgx4
+30kgx4

Tate press

14kgx10
20kgx6
20kgx6
14kgx15

DB curl

14kgx6
25kgx6
25kgx6

BB curl

3xburn@lightweight

Seated DB shrugs

3x15

 

[Anabolicus]

5/3/1 Week 15, Squats

Squat (beltless, wrapless, barefeet)

20kgx15
60kgx10

120kgx5
137.5kgx3
152.5kgx3 PB(I was so sure I had only 1 rep in me)

Front squat

100kgx5
110kgx3
120kgx1 (PB)

Leg press

4x10 (Worked up to 300kgx10)

Leg ex.

3x12

Decline situps

3x15

Comment: Science be praised. I just tripled more than 1.5x of my bw

 

[PrinceVegeta]

Very strong stuff here, sucks about the flu fuckin with your training, no worries though, back on track in no time!

 

[Anabolicus]

Very strong stuff here, sucks about the flu fuckin with your training, no worries though, back on track in no time!

Thanks PV!

5/3/1 Week 15, Bench

50kgx15
70kgx10

92.5kgx5
105kgx.3
117.5kgx2 (PB, nice)

Incline DB press

42.5kgx6
42.5kgx5
42.5kgx5

DB fly

20kgx12
20kgx12

DB row

25kgx10

60kgx5
60kgx5
60kgx5

Seated cable row

3x10

Straight arm pulldown

2x15

DB shrugs

3x10