Anabolicus Begins.

[Natzo]

talking about improvements!

surpassing your previous pb in 5 reps. that's insane!

keep working hard boy!

 

[tim290280]

Nice work on the PB!!!!

 

[Anabolicus]

Natzo: Thanks man, will do!

Tim: Thanks, I really appreciate kind words especially from someone like you.

 

[PrinceVegeta]

Awesome improvements! seems 5/3/1 loves you 2 good job buddy, keep it up

 

[Anabolicus]

Thanks PV!

5/3/1 Week 6, Bench

Bench press

50kgx12
70kgx10

92.5kgx3
97.5kgx3
105kgx5

Incline DB press

34kgx12
34kgx10
34kgx10
34kgx10

DB fly

2x12@20kg

DB row

34kgx10
50kgx10
60kgx5
42.5kgx25

Pullups

6
5
4 (these were impossible to perform after the db rows)

BB pullovers

2x12@30kg

Comment: No comments:icon_ninja:

 

[Tonka]

Wow very heavy lifts man your a strong dude!

 

[PrinceVegeta]

Strong session man, keep it up!

 

[Bulkboy]

great lifting all over bro. strong benching, and as ive come to expect by now, some awesome rowing

 

[Anabolicus]

Thanks guys! I'll do my best.

 

[philosopher]

Nice benching there mate! keep up the good work

 

[Anabolicus]

Thanks guys!

5/3/1 Week 6, Deads

Deadlift

70kgx10
100kgx8

137.5kgx3
145kgx3
155kgx8 (fair enough I guess...)

Lunges

3x8

Lying leg curl + RDL

3x8 + 3x10

3 sets for abs

Comment: We had 100m sprint today at school. My hams were already dead before I got to the gym.

 

[Bulkboy]

great workout bro, awesome effort on the deads

btw, how fast do u run a 100 m?

 

[Anabolicus]

great workout bro, awesome effort on the deads

btw, how fast do u run a 100 m?

I've never focused on it, rather I've done it by a chance. Slick soled shoes + a shitty track (no rubber coating) was something with 12 seconds. I'm sure I'd improve if I'd focus on it but hey, I lift teh fucken weights as a priority Might as well as participate when our stadium gets renovated.

 

[PrinceVegeta]

Strond deads man! almost as strong as me! lol

 

[Anabolicus]

5/3/1 Week 6, MP

MP

20kgx16
30kgx10

45kgx3
47.5kgx3
50kgx16 (failed to lock out 17th rep)

CG bench

50kgx10
80kgx5
80kgx8
90kgx2 (weaaak)
50kgx15

Single arm DB extension

12kgx12
12kgx10

DB curl

14kgx6
20kgx6
25kgx6
25kgx6

Peacher concentration curl

14kgx10
14kgx10

Side lateral raises

3x12

 

[philosopher]

You killed the MP! Good job there

 

[Anabolicus]

Thanks Philo!

 

[PrinceVegeta]

Damn! MP massacre! awesome session man, keep it up

 

[jonathan]

nice military presses man, 20 reps is only a matter of time

 

[Anabolicus]

Thanks guys!

5/3/1 Week 7, Squats

Squat

20kgx15
60kgx10

107.5kgx5
122.5kgx3
135kgx8 Mothafuckaaa!!

Front squat

100kgx6
100kgx5
100kgx4

Leg press

4 sets of high reps

Leg ex.

3 sets of Tom Platzzz

Hanging leg raises

3x15

Comment: Sexy squats.