Anabolicus Begins.

[Anabolicus]

Thanks, Vegeta!

C1: W2: Squat

Squat
Warmups
120kgx3
130kgx3
140kgx4 - Here's the deal; I had to use an older rusty bar along with different plates so the actual weight on my back might have been questionable. I also wasn't fully recovered from Tuesday's deadlift-squat rape.

Leg press
5x10

SLDL
3x10

Calf raise
3 sets

+ 3 sets for abs.

 

[PrinceVegeta]

Good squatting man, but you should make sure that weights are at least 95% accurate!

 

[Anabolicus]

C1: W3: OHP

OHP
Warmups
60kgx5
65kgx3
70kgx6 or 7

WG pullups
bwx5
bwx10kgx5
bwx10kgx5
bwx10kgx5
bwx8

Seated cable row
5 sets

CG pulldown
3 sets

Unilateral cable side raises
4x12

Reverse curls
3x10

 

[PrinceVegeta]

Nice MP's!!

 

[Anabolicus]

Nice MP's!!

Meh, I wish I could battle with three digits already lol.

 

[Storm]

Meh, I wish I could battle with three digits already lol.

I still envy your numbers on MPs as they are. Good work

 

[jonathan]

nice presses

 

[_ROBERTiNHO_]

Good press! Mine sucks!

 

[Big_Guns_Lance]

Lol im crap at pressing strength in general too. Nice work anabolic.

 

[Anabolicus]

Thanks guys!

C1:W3: Deadlift

Deadlift
Warmups
120kgx5
140kgx3
155kgx8

Squat
5x10x100kg - no struggle or gasping like on the previous week.

Leg curl
3x10

+1x30 leg extensions for shits and giggles

Calf raises
3 sets

+ some ab. work.

 

[PrinceVegeta]

Very nice deads man, squats look killer!

 

[Anabolicus]

Thank you all!

C1 :W3: Bench

Bench press
Warmups
90kgx5
100kgx3
110kgx4 - grip was slipping apart.

Incline DB press
5x10x34kg - too light

Incline DB fly
2x15

DB french press
3 sets

Rope hande pushdown
2 sets

One armed UH pushdown
2 sets

BB curl
20kgx10
50kgx6
50kgx6
50kgx6
20kgx10

Reverse curls
3 sets

 

[PrinceVegeta]

Solid session man, strong pressing!

 

[Anabolicus]

^^Chrees, mate!

C1: W3: Squat

Squat
Warmups
115kgx5
135kgx3
145kgx4 - at least I seem to be progressing again.

Leg press
5x10

Platform SLDL
3x10

+ calf and ab. work.

 

[Big_Guns_Lance]

Nice squats dude, they'll come up in time.

 

[PrinceVegeta]

Strong squats!!

 

[Anabolicus]

C1: W4: Deload

Did some light MP's, WG pullups, seated cable rows, CG pulldowns, straight arm pulldowns and cable side raises.

Assitance movements will be kept the same.

 

[PrinceVegeta]

Deload week is rest and awesome workouts the week after!

 

[Anabolicus]

Deloading...

Deadlift: 3x5xdeload weight
Squat: 5x10x100kg
Leg curl: 3 sets
Calf raises: 3 sets
Situps: 3 sets

 

[PrinceVegeta]

nice, those squats tire me from reading them alone lol