Anabolicus Begins.

[Anabolicus]

Today:

Squat
20kgx12
50kgx10
100kgx6
120kgx6
140kgx6
160kgx2
100kgx25 - damn you slow fibers lol

Leg press
250kgx10
300kgx10
330kgx10

Lex extension
2x12

SLGM
40kgx10
50kgx10
60kgx10

Leg curl
4 sets

Decline situps
3 sets

 

[Skeptic]

Holy shit.... I'm going to have to join you guys with these 20rep squats soon.

 

[Storm]

Noooo skeptic, don't. It's a trap!

nice sessions Anabolicus, well done.

 

[Anabolicus]

Thanks guys! Can't say the same about today's session.

I'm not bothering to write down everything I did. Got 100kgx5 on incline, which felt like a ton today. Struggled with 40kg DBs on flat bench and got only 6, I think.

Finally, I bought some whey and dextrose again, hope it pays off.

 

[Natzo]

glad to see more bb workouts in here.. this is full of 531 fags..

awesome 100kg x 5 ! i'l have to catch you now.. ****.
great squats too ! 25 reps are delicious!

 

[Anabolicus]

glad to see more bb workouts in here.. this is full of 531 fags..

awesome 100kg x 5 ! i'l have to catch you now.. ****.
great squats too ! 25 reps are delicious!

I agree with you, man. I'm sick of that powerlifting movement that has been going on lately. Not that I have something against powerlifting itself, but it being used to bash bodybuilding type of training is just cheap.

 

[Storm]

@Natzo & Anabolicus, regarding training styles:

Whatever fits your goals/tastes is ok IMO. Personally I don't care what anyone does in the gym, I only look for "programs" that meet what I understand are science-backed "best practices", like frequency > once-per-week, loads %, periodic deloads... The rest is personal prefferences IMO, ie: high volume is not for me, as it isn't blasting a small muscle group to pieces or long (>1hr) gym sessions. On the other hand I enjoy lifting something heavy (read challenging) almost every day thus things like 5/3/1 fit MY taste pretty well although I can perfectly understand how some of you might not like it.

On a side note, it seems than most of us who are doing 5/3/1 or derivatives in this board are people who at this point are more interested in gaining raw strength than in how we look (with the possible exception of pickle who no matter what he does, he'll be extremely sexy). It might be because we are already old crocks with wife/fiance and we don't give a shit or maybe that's just a coincidence and it's only that we enjoy this kind of training.

Cheers!

 

[Natzo]

chill out Storm... it was a joke..

I totally understand what you're saying.

 

[Storm]

chill out Storm... it was a joke..

I totally understand what you're saying.

No need to chill, that all was written in good mood and with the best intentions. I too had noticed how this kind of routines are more usual lately in this board so I just tried to analize why.
Then again, if someone does a classic 12/10/8/6 BBing split , props to him. Been there, done that...and it hurts lol.

 

[Natzo]

No need to chill, that all was written in good mood and with the best intentions. I too had noticed how this kind of routines are more usual lately in this board so I just tried to analize why.
Then again, if someone does a classic 12/10/8/6 BBing split , props to him. Been there, done that...and it hurts lol.

hahah.. though doing 121086 is a begginer mistake.

you should not aim at a specific number but work in ranges..

 

[Anabolicus]

Today:

Safety bar squat
30kgx15
60kgx8
100kgx8
110kgx8
120kgx8
130kgx8
100kgx15

Walking lunges - reps per leg
30kgx12
30kgx12
30kgx12
30kgx12

Leg extension
3x15

SLGM
50kgx10
50kgx10
50kgx10

Single leg curl
3x10

Standing calf raises
4 sets

Situps
3 sets


Safety bar squats felt orgasmic, can't wait to do them again!

 

[Storm]

130x8 is huge bro, well done.

 

[Anabolicus]

Upper

Incline bench
50kgx15
70kgx6
100kgx3
100kgx3
100kgx3
100kgx3
70kgx11

Pullups
bwx5
bw+15kgx5
bw+15kgx5
bwx6
bwx6

Incline fly
20kgx12
20kgx12
20kgx12

Seated cable row
80kgx12
90kgx10
80kgx8
50kgx15

Skullcrushers
4 sets

BB curl
4 sets

Side laterals
3 sets

I was low on energy, however, I got a massive pump.

 

[Anabolicus]

Heavy lower

Squat
20kgx15
60kgx6
100kgx6
120kgx6
140kgx6
160kgx3

Cybex squat press
200kgx8
250kgx8
300kgx8
300kgx8

GM
55kgx8
75kgx6
75kgx6
75kgx6

Lying leg curl
3x10

Calf raises
4 sets

Situps
3 sets

 

[Anabolicus]

Light upper
I don't remember the exact weights and reps, but mostly everything was around 10 to 12 reps.

Incline DB press
21kgx15
36kgx12
36kgx19
36kgx10
36kgx8

BTN pulldown
4 sets

Incline machine press
3 sets

One armed chest supported row
4 sets

Cable pushdown
4 sets

BB curl
4 sets

Side laterals
3-4 sets

Despite the lighter weights, I had a tremendous pump going on.

 

[El Freako]

Good work with the 3x160 squat.

 

[Anabolicus]

Light lower

Safety bar squat - be reminded that these feel slightly heavier than regular squats
30kgx12
80kgx12
100kgx12
120kgx12
100kgx20

Walking lunges - reps per leg
30kgx12
30kgx12
30kgx12
30kgx12

Leg extension
3x12

Horizontal hypers
1x15
2x12

Lying leg curl
3x12

Calf raises
4 sets to failure, slow reps

Machine crunches
4 sets

 

[Anabolicus]

Heavy upper

Bench - it's been like forever since I last did flat bench
50kgx12
70kgx8
100kgx3
110kgx3
120kgx1
100kgx5
100kgx4
70kgx17

Pullups
bwx5
bw+15kgx5
bw+15kgx5
bw+15kgx3
bwx5

MP
50kgx8
70kgx1 - front delts too fried, lolol
60kgx6
60kgx5

Seated cable row
80kgx6
90kgx6
100kgx6
110kgx6

Skullcrushers
4 sets

BB curl
4 sets

 

[PrinceVegeta]

nice! looks good!

 

[Anabolicus]

Got bored...



Had to lie down for 5 minutes with a taste of blood in my mouth.