Anabolicus Begins.

[JoaoT]

65Kgx10.. very good man. Congrats

 

[Anabolicus]

Rob: Thanks, man!

BGL: Thanks dude, I was satisfied myself.

Xiva: Thanks. As I was working my lats I just felt like doing more and more, no particular reason though.

JoaoT: Thanks, bro!

 

[Anabolicus]

Cycle 1: Week 1: Bench

Bench
Warmups
90kgx5
95kgx5
100kgx8 - disappointment

Dips
5x10 - easy, will start adding adiitional weight from now on.

Incline fly
1x25

Cable pushdown + cable curl
4x12

One armed DB extension + one armed cable curl
3x8

 

[Xiva]

To bad with the disappointment. better luck next time !

 

[_ROBERTiNHO_]

Well, 100kg for 8 is not shabby at all, but it's not a PB, yeah, I know, next time you'll get it!

 

[Anabolicus]

Cycle 1: Week 1: Squat

Squat
Warmups
115kgx5
120kgx5
130kgx8 - took it easy because of my back, which I hurt on monday.

Leg press
5x10 - concentrated, non-lockouts, constant tension in quads.

SLDL
3x10

Calf raises
3 sets

Situps
3 sets

 

[Natzo]

good job in the squats! even with a back injury.

looks like you plan your workouts well and care for your body.

cheers mate.

 

[Anabolicus]

^^Thanks, bro!

 

[Xiva]

Are you doing any prehab with the lower back or just relaxing, when possible?

Great squats btw.

 

[Anabolicus]

Are you doing any prehab with the lower back or just relaxing, when possible?

Great squats btw.

I just relaxed and avoided any movements that could put stress on my lower back. It feels ok now. Cant wait to bang out some high-rep deads again lol.

 

[PrinceVegeta]

Nice, 5/3/1 log is always fun, solid sessions

 

[Anabolicus]

Cycle 1: Week 2: OHP

OHP
Warmups
60kgx3
65kgx3
67.5kgx9

WG pullups
bwx10
bw+10kgx5
bw+10kgx5
bw+5kgx5
bwx6

Seated cable row
5 sets

Front pulldown
4 sets

Straight arm pulldown
2 sets

Cable unilateral side raises
4 sets


As I was about to finish my workout, a bigger russian dude approached me and asked whether I was on juice. I said no and asked, if I looked like someone who's juicing, he acceded. I was flattared. It wasn't the first time when someone has asked me if I was on juice. lol.

 

[El Freako]

Good lifts mate.

Are you juicing?

 

[Anabolicus]

Good lifts mate.

Are you juicing?

Orange juice, apple juice...


Keeping away from the real juice though.

 

[PrinceVegeta]

Very nice pressing mate

 

[Anabolicus]

Cycle 1: Week 2: Deads

Deadlift
Warmups
130kgx3
140kgx3
145kgx13

Squats
5x10x100kg - way too brutal for assitance

Leg curl
3x10

Calf raises
3x15


Had no energy nor lifeforce left for abs.

 

[PrinceVegeta]

Nice deads, those squats look brutal

 

[_ROBERTiNHO_]

Nice cardio with the deads. Brutal session!

 

[Anabolicus]

Today's crappy session. Had no energy. Prolly because of the heat.

C1 W2

Bench
95kgx3
100kgx3
105kgx5 - shame on me

Incline DB
5x10x34kg

Incline fly
2x12

DB french press
3 sets

Rope handle pushdown
4 sets

BB curl
5 sets.

 

[PrinceVegeta]

Sucks about the lack of energy, strong session nonetheless!