Anabolicus Begins.

[PrinceVegeta]

Strong session man, congrats on that pb!

 

[Anabolicus]

Had not eaten in 7 hours + headache.

531 Phase 2, Week1: Bench

Bench
2 warm up sets
90kgx5
95kgx5
105kgx8 (equal pb)

DB press: 3 sets
Incline fly: 2 sets
DB row: 3 sets
Straight arm pulldown: 3 sets

 

[Anabolicus]

531 Phase 2: Week1, Squat

Squat
2 warm up sets
120kgx5
130kgx5
140kgx10 (PB! ATG all the way!)

Leg curl: 3x10, 8, 6
Leg press: 3x10 up to 300+kg
Abs: 3x15

Very nice

 

[ironheart]

awsome squats buddy. ATG is the way to go!

 

[Anabolicus]

awsome squats buddy. ATG is the way to go!

Thanks man!

 

[PrinceVegeta]

nice squats man! awesome pb's!!

 

[Anabolicus]

531 Phase 2: Week 2: MP

Military press
2 warm up sets
60kgx3
62.5kgx3
67.5kgx8 (meh)

Side laterals:
3x10x20kg

Tate press:
20kgx12, 10

DB french press:
2x10x14kg

Dips:
2x12

Cable preacher curl:
6x6-12

 

[Anabolicus]

531 Cycle 2: Week 2: Deadlifts

Deadlift:
2 warm up sets
145x3
155x3
165x10 (PB, can't wait for my 200kg attempt.)

Front squat
2 warm up sets
100kgx3
110kgx3
120kgx2 (PB, although I'm not impressed with this.)

DB SLDL
3x10x34kg

Ab. work
3 sets.

 

[_ROBERTiNHO_]

5/3/1 seems to be pretty good for deadlift.

Congratz for the PB!

 

[El Freako]

Awesome deadlifting work!

 

[Anabolicus]

Thanks guys!

531 Cycle 2: Week 2: Bench

Bench
2 warm up sets
90kgx3
102.5kgx3
107.5kgx7

DB flat
42.5kgx8
42.5kgx7
42.5kgx6

DB incline
34kgx11
34kgx10
34kgx8

DB row
1 warm up set
60kgx5
60kgx5
60kgx5
60kgx5

BTN pulldown
3 sets

Straight arm pulldown
3 sets

 

[ironheart]

strong benching bro, overall good work for chest.

and i hope you nail the 200kg deadlift!

 

[Bulkboy]

damn uve caught up to me on the bench

hehe, good job buddy keep working!

 

[El Freako]

Good pressing dude, and the DB rowing is strong too.

Now make sure you keep at it and get stronger than Bulky at the bench!

 

[Anabolicus]

IH: Hey, thanks man!

Bulk: Ha, you'll murder me in bench next week, no worries.

Freak: Meh, Bulky was just having his period, he'll be back on track in no time

531 Cycle 2: Week 2: Squats

Squat
3 warm up sets
130kgx3 (heavy)
137.5x3 (heavier)
145kgx7 (fair enough, I kinda regret that I racked the bar after 7th)

Leg curl
3x10x30kg

Leg press
4 sets up to 310kgx10

Kneeling cable crunches
4 sets

Leg raises
3 sets


Good effort, I hope I don't get shitfaced tommorow on my freind's 18th birthday lol.

 

[Anabolicus]

531 Cycle 2: Week 3: Military press

Military press
2 warm up sets
55kgx5
65kgx3
70kgx8 (PB)

Side laterals
3x10x20kg

Tate press
4x10x20kg

Cable pushdown
60kgx20
70kgx12
80kgx8 (full stack)

Cable preachers
6 sets.

 

[Bulkboy]

grats on the pb mate! solid pressing. but isnt it time for a deload soon. it seems like its been awhile since u last deloaded? did u skip it?

 

[Anabolicus]

grats on the pb mate! solid pressing. but isnt it time for a deload soon. it seems like its been awhile since u last deloaded? did u skip it?

Yea, I skipped the deload between 1st and 2nd cycle. This is the last heavy week of the 2nd cycle. Next week I'm gonna enjoy my deload cuz I feel I really need it.

 

[_ROBERTiNHO_]

Great pressing! Laterals are impressive too.

 

[Anabolicus]

Thanks Rob!

531 Cycle 2: Week 3: Deadlifts

Deadlift
2 warm up sets
135kgx5
155kgx3
170kgx8 (PB)

Front squat
2 warm up sets
100kgx3
110kgx3
120kgx3 (PB)

Leg curl
2x10
1x8

Decline situps + hyperextensions
3x15 + 3x15