Anabolicus Begins.

[PrinceVegeta]

nice benching man!!

 

[Anabolicus]

531 Week 2, squats

Squat
2 warm up sets
122.5kgx3
130kgx3
137.5kgx7 (was hoping for more, didn't feel right today)

Leg curl
4 sets

Leg press
4 sets up to 340 kg

Abs
3x15

 

[_ROBERTiNHO_]

Nice squatting and leg pressing mate.

 

[Anabolicus]

Thanks man!

531 Week3, MP

Military press
2 warm up sets
55kgx5
60kgx3
67.5kgx9 (PB, sweet)

Side laterals
20kgx10
25kgx5
20kgx10 -> 12kgx10

Tate press
3x10x20kg

DB French press
3sets

Cable preacher curl
6 sets

Happy and jacked.

 

[_ROBERTiNHO_]

Strong presses!

 

[Bulkboy]

great effort on the MP bro! grats on the pb. solid weight for reps

 

[PrinceVegeta]

Solid pb man!!

 

[Anabolicus]

Thanks guys!

531 week 3, Deads

Deadlift
2 warm up sets
130lgx5
145kgx3
162.5kgx7 (Possible PB)

Front squat
2 warm up sets
100kgx8
100kgx5
100kgx4

DB SLDL
2x10x34kg

DB lunges
2x8

Abs.
3x15

 

[Bulkboy]

great effort on the deads man! 100 kg for 8 in the front squat is pretty good as well. i seriously think front squats are one of the most challenging lifts to do.

 

[Anabolicus]

Thanks Bulk!

531 Week 3, bench

Bench
2 warm up sets
90kgx5
100kgx3
110kgx6 (PB)

DB bench
42.5kgx13 (PB, need some heavier dbs, too bad my gym doesn't have any)
42.5kgx8
42.5kgx7

Incline fly
20kgx20

DB row
1 warm up set
3x12x50kg

Pulldown
3x10

Kneeling straight arm pulldown
2x15

 

[ironheart]

great benching dude. good db pressing as well. hehe, yeah it sucks when you out grow the db at your gym.

 

[PrinceVegeta]

very solid sessions there man, strong presses and the deads look awesome!

 

[Anabolicus]

Thanks mofos

531 Week 3, SKWATZ!!

Squat
2 warm up sets
115kgx5
130kgx3
145kgx8 (PBPBPBPBPBPBPBPBPB!!!!!!!!!!!!!!!!!)

Leg curl
3x10, 8, 6

Leg press
3x10

Abs.
3x15

Dunno what happened. Maybe that veggies+minced meat+boiled eggs+ coffee pre workout meal gave me extra power.

 

[Deity]

veggies = instant anabolism = ungodly power = fact of life.

Nice squats Congratulations.

 

[_ROBERTiNHO_]

Nice Pb for reps!

 

[Bulkboy]

delicious squatting buddy great sessions this whole week really.

 

[Anabolicus]

Thanks guys!

I decided to skip the deload.

531 Phase 2, Week 1, MP

Military press
2 warm up sets
55kgx5
60kgx5
65kgx10

Side laterals
3x10x20kg

Tate press
3x12x20kg

DB french press
3x8

Cable preachers
6 sets

 

[PrinceVegeta]

why skip the deload?

Solid session btw

 

[ironheart]

good work bro. strong presses and impressive side laterals. good work for tri's as well. keep up the good work buddy!

 

[Anabolicus]

Prince: Thanks man! I just didn't feel like deloading. To be honest, dealoads are too frequent in 531 imo.

IH: Thanks bro!

531 Phase 2, Week 1: Deads

Deadlift
2 warm up sets
135kgx5
145kgx5
155kgx12 (lol, ofcourse it's a PB!)

Front squat
3 sets

Leg ex.
2 sets

GM
3 sets

Leg curl
2 sets

Abs
3 sets

Feels good man.