Anabolicus Begins.

[Anabolicus]

Took a whole week off from training to get some extra rest.

531 Cycle 4: Week1: Military press

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

Side laterals
20kgx12
20kgx12

Bent over laterals
14kgx12
14kgx12

Dips
bwx5
bw+25kgx5
bw+25kgx5
bw+25kgx5
bwx10

Cable pushdown
60kgx15
70kgx15

Cable preachers
4 sets

DB curl
2 sets

Felt twice as big as prior to training. Week off from the weights drove me nuts.

 

[PrinceVegeta]

i know man, a week off van drive u crazy! good session though!

 

[El Freako]

Time-off can go either way. You'll man-up again soon.

 

[Anabolicus]

Thanks guys!

531 Cycle 4: Week 1: Deadlifts

Deadlift
2 warm up sets
150kgx5
160kgx5
170kgx5

Front squat
2 warm up sets
100kgx3
120kgx1 - lame, I've done this for 3
100kgx6

Leg curl
3sets

Leg ex.
3 sets

Abs.
3 sets

Hopefully I'll be back on track by next week. Also this session was done on early time and I had only 1 meal in me.

 

[_ROBERTiNHO_]

Good deads man! I'm sure you'll catch up your old form.

 

[PrinceVegeta]

good session man, strong deads

 

[Anabolicus]

Thanks broskies!

531 Cycle 4: Week 1: Bench

Bench press
2 warm up sets
90kgx5
100kgx5
110kgx5

DB flat
42.5kgx6
42.5kgx5
42.5kgx8 - bunch of chicks entered the gym lol!

High DB incline
34kgx8
34kgx8
-ss-
Low incline fly
16kgx15

DB row
1 warm up set
3x8x55kg

Pulldown
3 sets

Straight arm pulldown
2x15

 

[Skeptic]

Nice benching mate! Those chicks must have been hot... you should bone them lol

 

[Anabolicus]

Skeptic: Yeah man, I should lol.

531 Cycle 4: Week 1: Squats

Squat
3 warm up sets
130kgx5
140kgx5
150kgx5 - Last rep was a grinder.

SLDL
1 warm up set
100kgx5
140kgx4
100kgx6

Leg press
3x20

Leg curl
2x10

Ab. work
1 rotation of various exercises


Literature exam tomorrow. Ass ass ass

 

[Anabolicus]

531 Cycle 4: Week 2: MP

Standing military press
2 warm up sets
65kgx3
70kgx3
75kgx4 - gay

Side laterals
20kgx12
20kgx12

Chest supported rear delt laterals
2x20

Dips
bwx5
bw+25kgx5
bw+25kgx5
bw+25kgx5

Cable pushdown
3 sets

Cable preachers
4 sets

DB curl
2 sets

 

[PrinceVegeta]

Nice mp's man, strong stuff

 

[Anabolicus]

Thanks PV!

531 Cycle 4: Week 2: Deadlifts

Deadlift
3 warm up sets
160kgx3
170kgx3
180kgx3

Front squat
2 warm up sets
100kgx6
100kgx5
100kgx4

GM
3 sets

Leg ex.
4 sets

Abs.
Situps+crunches+leg raises+planks

 

[ironheart]

solid session buddy. moving a good amount of weight on the deads and fronts there. keep up the good work

 

[Bulkboy]

u werent pleased with 75 for 4 in the military? sounds great to me. especially if theyre leg drive free.

deads are great though keep it up!

 

[Anabolicus]

Thanks guys!

531 Cycle 4: Week 2: Bench

Bench
2 warm up sets
100kgx3
110kgx3
115kgx3

Incline bench - it's been years since I last did an actual free weight incline BB press.
2 warm up sets
100kgx3
100kgx3 - felt very easy
-drop set-
50kgx12 - pause on chest

Incline fly
20kgx12
20kgx12

DB row
3x8x55kg

Cable row
3x10

Cable preachers
4 sets

 

[Anabolicus]

3rd week started out pretty crappily, thus the lack of updates. Managed to bang out some decent nombers today though.

531 Cycle 4: Week 3: Bench

Bench
2 warm up sets
95kgx5
110kgx3
120kgx2 - PB although I could have gotten 3, underestimated myself.

Incline bench
2 warm up sets
100kgx5 - PB
100kgx3

Flat DB press
34kgx12
34kgx10
34kgx10

WG Pullups
20 reps total

Front pulldown
3 sets

BB row
2 light sets

Cable preachers
4 sets

 

[Anabolicus]

531 Cycle 4: Week3: Squats

Squat
3 warm up sets
130kgx5
140kgx3
160kgx1 - dissapointment
100kgx21 - easy

Leg press
3 sets

Leg extension
2x12

Platform SLDL
3x10

Leg curl
2x12

Abs

 

[_ROBERTiNHO_]

Great sessions man! Yeah, my squats are not in the best moment either, but at least you hit a Bench PB.

 

[ironheart]

great effort on the bench press buddy. and 100 x 21 on the squats, bloody hell.

 

[El Freako]

Great PB on the bench!