Anabolicus Begins.

[Bulkboy]

good looking session man. that bench doesent look shabby at all to me. but ye, definetely read up on the program. its a reason behind starting lower weight wise.

 

[Anabolicus]

Thanks Bulkboy !

So here are my maxes when dropped to 90 %
squat 150 -> 135
dead 180 -> 162
bench 120 -> 112.5
MP 60 -> 54 ( yeah, babyweight, its hard to get the momentum going, im sure i've got much more in me on that)

Brb, got some deadlifting to do.

 

[Anabolicus]

5/3/1 Week 1, Day 3: Deadlift

Deadlift

70kgx10
100kgx8

122.5kgx5
130kgx5
137.5kgx12

Goodmorning

3x10 @ 60 kg (nice and slow contraction in hams)

Lying leg curl

4x12 @ apples or oranges or whatever.

Kneeled cable crunches

3x20 @ full stack + 5 kg

Hams were paralyzed afterwards.

 

[Anabolicus]

5/3/1 Week 1, Day 4: MP

MP

20kgx12
30kgx10

40kgx5
42.5lgx5
47.5kgx11

WG Pullups

10
8
8
6

Bent over lateral side raises

12x
12x
12x dont remember the weight

4 sets for triceps

I was in ahurry so I had to keep it short.

 

[Big_Guns_Lance]

Great deadlifts for reps there. Solid weight on those MP's. Nice work.

 

[ironheart]

allways nice to see new logs.

another 5/3/1er i see.

some good session in here bro. keep up the good work

 

[Anabolicus]

Lance and Ironheart, thanks.

 

[PrinceVegeta]

Nice work on the MP's man, keep it up

 

[Anabolicus]

Thanks PV!

5/3/1 Week 2, Squats

Squat

12x20kg
12x50kg

107.5kgx3
115kgx3
122.5kgx10

Front squat

100kgx5
100kgx4
100kgx4
-dropset-
50kgx10

Leg ext.

4x30 @ some weight

Kneeled cable crunches

3x25 @ full stack+10kg.

Decent session.

 

[Big_Guns_Lance]

Nice workout mate, Strong squats.

 

[Bulkboy]

strong squats, strong front squats, overall a very convincing leg session right there mate

 

[Anabolicus]

Lance and Bulkboy thanks guys. Gonna do some benching later tonight.

 

[Anabolicus]

5/3/1 Week 2, Bench

Bench press

15x50kg
10x70kg

3x90kg
3x95kg
8x100kg (sort of PB for reps)

Incline DB press

12x34kg
12x34kg
7x34kg
5x34kg

WG Pullups

10
8
6

DB Row

6x34kg

10x55kg
10x55kg
8x55kg

3 sets of curls for bi's

Done.
Could be better.

 

[PrinceVegeta]

Solid sessions man! u flying thru those minimum reps and getting pretty high there! awesome!

 

[Bulkboy]

nice nice, solid pressign all the way dude. grats on the bench pb. back work looks strong too, solid rows for sure

 

[Big_Guns_Lance]

Nice strong presses there anabolicus and also great DB rows. Good job man

 

[Anabolicus]

Thanks guys!

5/3/1 Week 2, Deadlifts

Deadlift

50kgx12
100kgx10

130kgx3
137.5kgx3
145kgx10 (whoaa, check out my previous dl session, now thats a nice jump forward in progress)

Reverse lunges

3x8 @ 60kg (hated these, had no balance at all)

Lying leg curl

4x12

Kneeled cable crunches

3x25 @ full stack+10kg.

Pretty ok session.

 

[PrinceVegeta]

Nice deadlifts man!

 

[Big_Guns_Lance]

Nice Deadlifting! congrats on the jump in progress!

 

[Anabolicus]

PV and Lance, thanks!

5/3/1 Week2, MP

MP

20kgx12
30kgx10

42.5kgx3
45kgx3
50kgx12 (more weight and more reps than last week)

WG Pullups

10
10
5
5

Rope pushdown

4 sets

Cable curls

4 sets

Done.