Anabolicus Begins.

[Anabolicus]

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

Actually it's pretty awesome. Legs were pumped lol

 

[PrinceVegeta]

Actually it's pretty awesome. Legs were pumped lol

I've done some dancing lessons myself, danced at a girls 15th Bday, latino tradition, big ass party, learned loads of stuff, tires you out pretty quick

 

[_ROBERTiNHO_]

Samba! Nice, it's pretty hard, I'm pretty stiff to dance that.

 

[Anabolicus]

531 Cycle 3: Week 1: Squats

Squat
3 warm up sets
130kgx5
140kgx5
145kgx5 - Knees were rolling in so I decided not to go any further.

SLDL
4x8

Machine hacks
4x8

Leg curl
1x15

Leg ex.
1x20

Decline situps
3x20

 

[PrinceVegeta]

Solid session man, its just one of those das, next time u will kill those squats!

 

[Hypocrisy86]

good session man, squats keep getting better.

 

[Anabolicus]

Thanks Prince and Hypo!

531 Cycle 3: Week 2: Military press

Military press
2 warm up sets
65kgx3
70kgx3
72.5kgx6

Side laterals
20kgx12
20kgx12

Bent over laterals
20kgx10
20kgx10

Tate press
20kgx12
20kgx10
20kgx10

Cable pushdown - feels lighter than lat pulldown
60kgx12
70kgx12
80kgx10

BB curl
4x12

DB curl
2x12

 

[PrinceVegeta]

Strong presses man! good overall session

 

[Anabolicus]

531 Cycle 3: Week 2: Deadlifts

Deadlift
2 warm up sets
155kgx3
165kgx3
175kgx3 - nothing compared to my 170kgx8. Better luck next time

Front squat
2 warm up sets
100kgx3
120kgx1
130kgx1 - PB
100kgx9 - Could have done more but the bar rolled off leaving bruises to my shoulders.

Leg curl
3 sets

Decline situps
3 sets

 

[tim290280]

Embedded your squat vid for you. Good work!

On the Deadlifts: Week 3 is the one that matters anyway.

 

[_ROBERTiNHO_]

Strong squats man!

 

[Anabolicus]

Thanks fellas!

531 Cycle 3: Week 2: Squats

Squat
3 warm up sets
140kgx3
145kgx3
155kgx3 - kinda gay, could have done more but knees were rolling in. Had a minor hangover as well. I need some rest. PE classes are taking their toll as well.

SLDL
1 warm up set
120kgx6
120kgx6
120kgx6

Leg press aka. headache generator
bunch of plates x20
-dropset-
bunch of plates x20
-dropset-
bunch of plates x20

Leg curl + leg ex.
1x15+1x15

Decline situps
3 sets

 

[Anabolicus]

531 Cycle 3: Week 3: Military press

Military press
2 warm up sets
60kgx5
70kgx3
77.5kgx2

Side laterals
20kgx12
20kgx12
20kgx12

Dips
1 warm up set
bw+25kgx5
bw+25kgx5
bw+25kgx5

Cable pushdown
full stack x15
full stack x10

BB curl
1 warm up set
50kgx5
50kgx5
50kgx5

Preacher curl
2 sets

 

[Natzo]

Strong presses there Anab !

 

[Anabolicus]

Thanks Natzo!

531 Cycle 3: Week 3: Bench

Bench press
2 warm up sets
95kgx5
105kgx3
117.5kgx3 (PB)

Incline DB
42.5kgx6
42.5kgx5
42.5kgx5

Flat DB
34kgx11
34kgx10

Pullups
30 reps total

CG pulldown
3 sets

DB preachers
3 sets

 

[Natzo]

strong bech bro!
go after those 120's !!

 

[_ROBERTiNHO_]

Great man! Always good hitting PBs!

 

[Anabolicus]

2 hours of dancing - worst cardio ever

Dunno how I'm gonna manage tomorrow's squat session.

+

Rowing on ergometer in PE class

500m @ 1:30

Used underhand grip, thus the limited ROM. Would have gotten better time if I had used overhand grip instead. Was absolutely out of breath afterwards, seeing stars and stuff.

 

[Anabolicus]

531 Cycle 3: Week 3: Squat

Squat
3 warm up sets
130kgx5
145kgx3
160kgx2 - forgivable due to yesterday's rowing+dancing fuckup combo.

SLDL
2 warm up sets
130kgx6
130kgx6
130kgx6

Leg extension
3x15

Leg curl
1x12
1x10
1x8

Decline situps
3 sets

Time for deload.

 

[PrinceVegeta]

Solid effort in the bench and squats anabolic freak!!