Anabolicus Begins.

[Anabolicus]

531 Cycle 2: Week 3: Bench press

Bench
2 warm up sets
90kgx5
100kgx3
115kgx4 (exactly as expected)

DB flat
42.5kgx10
42.5kgx8
42.5kgx6

DB incline 45 degree angle
34kgx11
34kgx8
34kgx6 or 5

DB row
1 warm up set
5x10x50kg

Straight arm pulldown
2x15

 

[El Freako]

A pretty successful week 3, good work mate.

 

[Anabolicus]

Thanks Freako! Yesterdays squat session was pretty succesful as well.

531 Cycle 2: Week 3: Squats

Squat
2 warm up sets
120kgx5
140kgx3
155kgx5 (PB, very pleased)

Leg curl
3 sets

Leg press
3 sets

Decline situps
3 sets

Hanging leg raises
3 sets

Spent over 5 hours today at English olympiad. Shit's difficult lol.

 

[Anabolicus]

200kg deadlift outta nowhere!!!



Sorry guys. I know it's deload week but I just had to

+ some light MPs and arms as deload should be.



Out.

 

[PrinceVegeta]

awesome dead man!!

 

[JoaoT]

Congratz for 200Kg DL man.

 

[Bulkboy]

LIGHTWEIGHT BABY! grats on the pr mate

 

[Skeptic]

I fucking love that picture.

 

[Anabolicus]

Men in tights pic

I fucking knew you'd do that.

 

[El Freako]

I fucking knew you'd do that.

:gaysign:

 

[Anabolicus]

Did sum training today.

170 kg squat

+
Machine hacks
Leg ex.
Sitffies
Leg curls
Abs.

All very light, got nice pump though.

I know I've broken the rules of deload by trying new maxes, but I'll take my chances.

Gonna move some heavy shit again on next week.

 

[Bulkboy]

ur consistently breaking the rules of 531 lol. first skipping the deload, and then using this week to max out lol still, thats a good squat

 

[PrinceVegeta]

Nice squat man! like the WHOOOO at the end lol!

 

[El Freako]

Nice squat you rebel!

 

[_ROBERTiNHO_]

Nice squat and nice paints

 

[Anabolicus]

Thanks guys!

531 Cycle 3: Week 1: MP

Military press
2 warm up sets
60kgx5
65kgx5
70kgx7

Side laterals
20kgx12
20kgx10
20kgx10

Tate press (pause on chest - dead reps)
20kgx10
20kgx8
20kgx8
20kgx8

Cable pushdown
2x20

EZ-curls
30kgx10
50kgx6
60kgx4
50kgx6
30kgx10

DB curl
2x10x12kg (just light pump)

Bent over laterals
3x15x12kg

 

[PrinceVegeta]

Strong session man

 

[Anabolicus]

Thanks Prince!

531 Cycle 3: Week 1: Bench

Bench press
2 warm up sets
90kgx5
100kgx5
105kgx8

Flat DB
42.5kgx8
42.5kgx6
42.5kgx6

High incline DB
2 sets with 34kg DBs. Cant remember reps.

Low incline fly
25kgx8

DB row
3x10x50kg

Neutral grip pullups
20 - acceptable after all the work I had already done

EZ-curls
2x12

Douchebag curls
5kg dumbells 100 reps per arm lol.

 

[Anabolicus]

Cardio

Our school has upcoming ball so I have to take dancing lessons.

Waltz
Vienna waltz
Samba
Rumba
Tango

Total practice time 2 hours.

Shit is tough! Did sweat like a crazy motherfucker!

Again on next thursday.

 

[PrinceVegeta]

Nice benching and.....dancing...lol