Anabolicus Begins.

[Xiva]

CG with PB!

 

[Bulkboy]

great session man! solid military pressing for sure nice dips as well

 

[ironheart]

awsome MP's bro, good effort getting a new PB! heavy side laterals as well. solid session overall.
enjoy those beers mate.. just dont drink too many

 

[Anabolicus]

Thanks guys!

5/3/1 Week 11, Squats

Squat

20kgx15
60kgx10

115kgx5
130kgx3
145kgx5 (yet another PB shit felt heavy tho. I really want to crack 170kg by the end of that program)

Front squat

6x100kg
5x100kg
4x100kg

Leg press

3x10
1x15
(headache achieved)

Leg ex.

3x12

Decline situps

3x15

 

[Xiva]

170 seems realistic

Leg press always give me headache too, lol

Awesome workout

 

[ironheart]

awsome session man. great effort on the squats, and on the front squats as well. keep it up bro!

 

[Anabolicus]

Thanks guys!

5/3/1 Week 11, Bench

50kgx15
70kgx10

90kgx5
100kgx3
112.5kgx3

Low Incline DB press

42.5kgx8
42.5kgx7
42.5kgx7

Decline DB fly

3 sets

DB row

60kgx6
60kgx6
60kgx6

BTN pulldown

3 sets

DB pullover

2x8 @ 34 kg

Shit I'm tired.

 

[philosopher]

Strong bench! Keep it up

 

[co05]

Nice benching man.

 

[Xiva]

I like your presses <3

 

[Anabolicus]

Thanks guys! Appreciate your support!

5/3/1 Week 11, Deads

Deadlift

60kgx10
110kgx6

140kgx5
155kgx3
172.5kgx4 (PB i guess, I want to crack that 200kg so badly )

SL leg press

4x10 up to 3 plates/ side

DB SLDL

3x10x34kg DBs

Lying leg curl

3x10

Abs

3 sets

 

[Xiva]

200 will be there soon!

CG with PB

 

[ironheart]

great deads bro. you're not far from 200kg with 4 reps with 172.5kg. keep lifting heavy bro!

 

[Anabolicus]

Thanks guys!

5/3/1 Week 11, MP

MP

20kgx15
40kgx10

50kgx5
55kgx3
62.5kgx9 (Honestly, I don't give a shit whether it is a PB or not)

Side laterals

20kgx8
20kgx8
20kgx8
20kgx8

Dips

x10
+30kgx5
+30kgx5
+30kgx5

DB curl

14kgx10
25kgx5
25kgx5
25kgx5

One armed DB extension

3 sets

DB dual preachers

3 sets

 

[Anabolicus]

5/3/1 Week 12, Deload

Woke up this morning with a fever, sore throat and dizzyness. Had to skip school aswell. Luckily it happened on deload week so banging out some light sessions would be ok right?

 

[Xiva]

All depends on how you feel. Personal i'm in bit of the same situation as you, except i dont got deload but i'm still sick, so i skipped school too.

But i'm still going to the gym later

If you feel like shit, stay home and make sure to eat alot.

If you feel bad, but still are able to train, i would go for it

 

[Anabolicus]

So I got really ill by having a flu. I managed to do a deload session for legs on monday which actually made things even worse. I had really high body temperature and some other shits. Right now everything is back to normal just a little cough. Gonna start the 4th cycle on monday. I hope I haven't lost all my strenght. I really want to hit my desired PBs.

 

[Xiva]

I just got back to school today after being out in 4 days for school. I stilled trained tho (couldn't miss that, lol)

Anyway just make sure to eat alot, and rest. Then you'll be ready for go!

 

[Anabolicus]

So, flu fucked up my numbers bigtime.

5/3/1 Week 13, Squats

Squat

20kgx15
60kgx10

120kgx5
130kgx5
137.5kgx5 ( -4 reps than last time with this weight)

Front squat

100kgx4
100kgx4
100kgx3
100kgx3

Leg press

3 sets

Leg ex.

3x12

+ 3 sets for abs

Comment: Dear flu, fuck you.

 

[Hypocrisy86]

Front squats are a tough man, awesome work,
hard for me to keep hands on bb...