ABE-EP-DPOL- LizKing shreds to summer

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  1. Quote Originally Posted by kbayne View Post
    As long as the mirror is showing good results, screw the scale to be honest. I go off what I see in the mirror and how the pants fit.
    For sure - [email protected] that scale!!! I only use it as a reference point - learning how my body reacts to different foods, how I hold water, etc.

    I'm stoked to see the leaning & not actually lose weight & strength. If I can keep this up, I'll be happy.

    In the very near future I'll be hopping on my first try with 5/3/1 - got an exciting next couple of months ahead!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html


  2. Gotta get back on track from another amazingly fast weekend… I enjoyed the weekend with the wife, so no food logging since Friday. Saturday was a light day, then we went out & gorged on Mexican food yesterday. Skipped my workout this morning. The way I’ve been feeling lately (sorta aimless & ready for a change), I’m ready to jump into 5/3/1. So, I’m not going to fight it any longer – taking a couple rest days, crunch some numbers, & then jumping right into it.


    Friday’s food: Cals: 2663 P: 254 F:110 C:167

    5/3/13-A
    Weight 179

    Superset
    Front Squat – 135x10, 155x10, 175x6, 195x4, 205x2
    Good Morning – 135x10, 155x10, 175x6, 195x4, 205x3

    Box Squat – 205x3,215x3,225x3, 235x1

    Total Time – 60min


    5/4/13 – B
    Weight 174

    Superset
    Incline Bench 135x10, 145x10, 155x10, 165x7
    BB Row 110x10, 120x10, 130x10, 140x10

    Superset
    Dips (BW) – 12, 12, 12
    Wide Pull-Ups (BW) – 10, 10, 10


    Superset
    Wide OHP 75x10, 85x10, 95x10
    Face Pulls 30x15, 30x15, 30x15

    Total Time: 60min
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
    •   
       


  3. Yesterday’s food: Cals:2180 P:175 F:78 C:211

    Rest day today as well. That makes 3 days down (S,M,T), but I needed the rest, feeling much better. Still fighting some chest congestion - allergies in this area suck... Sat down with the book & worksheets last night. Starting 5/3/1 tomorrow! 4 days/week. I’m excited to get this running. Going with the Boring but Big program this first time thru. I’m anticipating that the fresh program will give a new stimulus for growth – take advantage of the second half of this stack…
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  4. Started 5/3/1 this morning – Boring But Big accessory work. Shoulders today – it didn’t help matters to have chopped up a couple small trees yesterday. For a short workout – I was smoked… I’ll have to keep better track of rest times, as I cut them a little short on my work sets, causing me to be a couple reps off my estimated last set. I’m not concerned yet though. I’ll run through one week & see how it fits. If sh!t seems weird by the end of the week, I’ll readjust and start new next week.

    OHP – (65% , 75%, 85%) - 3x5

    OHP – (lighter @40%) – 5x10
    Chins – BW – 5x10

    Yesterday’s food: Cals:2916 P:180 F:120 C:291
    Just wasn’t feeling much with the world in general yesterday, so a little cheat meal slipped thru…
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  5. Almost done with my first week of 5/3/1 – definitely noticing the change in routine. My hands are noticeably sore today as I type. Those hanging leg raises are no joke either. Looking forward to seeing where this program takes me –

    Supps: Some seriously leaning up going on in the mirror, while not looking flat. Feeling a little hint of knee & elbow dryness – nothing unmanageable, but it’s there. Getting great pumps just about every workout & meal. Definitely a great summertime stack. The hunger is noticeable, but I’m getting used to it. Carbs are dangerous though – hit up & I crave them even worse later.

    Diet: Since starting this new program, I let my calories go up a couple hundred higher. It’s helped my daily energy level, as well as my recovery (which seemed to be lacking recently). I haven’t weighed myself in several days, but I had been losing a little weight. Not a problem, it gives me the leeway needed to add a few back & stay in a recomp. If I start adding fluff I’ll cut back down again.

    --------------------------
    Wednesday

    DL - (65% , 75%, 85%) - 3x5 – Last set +3

    Superset
    DL - (lighter @40%) – 5x10
    Hanging Leg Raise – BW – 5x10

    Food: Cals:2535 P:215 F:88 C:216
    --------------------------
    Thursday

    Bench - (65% , 75%, 85%) - 3x5 – Last set +2

    Superset
    Bench - (lighter @40%) – 5x10
    Kroc Row – 55lbs – 5x10

    Food: Cals:2735 P:225 F:94 C:155
    --------------------------
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
    •   
       


  6. 531 is pretty awesome. I did enjoy it quite a bit when I ran through it.
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  7. Back at it – pardon the delay. Last week was a little rough, just kept my head down & went thru it…

    Getting thru the first week of 5 rep sets & now getting into the 3s week. I’m really liking the program so far. BBB setup is working out well – allowing me plenty of time on the bar working thru the lifts, fatiguing, etc. I wasn’t expecting the level of soreness I’ve been getting out of this.

    I also added a 30-day ab challenge that I picked up off another site. Basically, it’s 3 days on, 1 off, increasing rep challenge of sit-ups, crunchs, leg raises, & planks.

    Supps: Keep on leaning out, despite falling off the wagon a bit over the weekend. I’ve been feeling the joints ache a lot more lately. My diet got a little wacky at the end of the week, so that could be a factor there.

    --------------------------
    Saturday

    Squat - (65% , 75%, 85%) - 3x5 – Last set +3

    Superset
    Squat (A2G) - (lighter @40%) – 5x10
    Leg Curl – 50lbs – 5x10

    --------------------------
    Monday

    OHP – (70% , 80%, 90%) - 3x3 – Last set +3

    OHP – (@50%) – 5x10
    Chins – 5lbs – 5x10

    Food: Cals:2951 P:230 F:72 C:165

    --------------------------
    Tuesday

    DL – (70% , 80%, 90%) - 3x3 – Last set +3

    Superset
    DL - (lighter @50%) – 5x10
    Hanging Leg Raise – BW – 5x10

    Food: Cals:2358 P:197 F:79 C:110
    --------------------------
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  8. Question about 531: the last work set, on the extra reps, how many should I be getting?

    On the 5 week I've been hitting @7-8. 3s have been @6-7
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  9. Great chest pump today... Hard to get a decent pic of myself, but here's to trying ...

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    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  10. Quote Originally Posted by LizKing531 View Post
    Question about 531: the last work set, on the extra reps, how many should I be getting?

    On the 5 week I've been hitting @7-8. 3s have been @6-7
    Just getting as many as you can trying to beat it each week, minimum is the 5/3/1
    Head Purus Labs Rep
    www.Puruslabs.net

  11. Quote Originally Posted by Grambo View Post

    Just getting as many as you can trying to beat it each week, minimum is the 5/3/1
    Ok Cool

    Remember reading some discussion somewhere saying that having too high (say +15) or too low (only 0-1 rep) showed if you had your max weight dialed in wrong
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  12. That's probably a good estimate obviously. If you're not hitting the minimum you're too heavy. If you're just ripping it out 15-20 too light.
    Head Purus Labs Rep
    www.Puruslabs.net

  13. 3’s week going strong! I’m really liking this program. The ab challenge is giving me a shot in the gut as well… Haven’t weighed in almost 2 weeks – need to this weekend. Feeling more sore recently than I have in while. Going for some extra burn this week - hitting a 14-mile hike tomorrow morning –


    Wednesday
    Food: Cals:2468 P:189 F:94 C:223

    --------------------------
    Thursday

    Bench - (70% , 80%, 90%) - 3x3 – Last set +3

    Superset
    Bench - (lighter @50%) – 5x10
    Kroc Row – 60lbs – 5x10

    Food: Cals:2940 P:216 F:137 C:194

    --------------------------
    Friday

    Squat - (70% , 80%, 90%) - 3x3 – Last set +3

    Superset
    Squat (A2G) - (lighter @50%) – 5x10
    Leg Curl – 55lbs – 5x10

    --------------------------
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  14. I didn’t hit the weights this weekend, but I did hit the trail. The wife & I went to the same forest we had our wedding at & hiked the longest trail in the park. 14-miles of up & downs, with a bit of ridge running here & there. My legs were destroyed after that hike. Spent the rest of the weekend eating & enjoying some family time. That being said, I’ve gotta watch my beer intake. Seems like every event we go to anymore has the beer flowing freely & free beer is soooo hard to resist… Since I couldn’t get out of bed early enough this morning, I’ll be hitting shoulders tonight – 531 week

    Fridays food: Cals:3025 P:260 F:110 C:153
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  15. --------------------------
    Monday

    OHP – (75% , 85%, 95%) – 5/3/1 – Last set +4

    OHP – (@50%) – 5x10
    Chins – 5lbs – 5x10

    Food: Cals:2371 P:215 F:41 C:76

    --------------------------
    Tuesday

    DL – (75% , 85%, 95%) – 5/3/1 – Last set +2

    Superset
    DL - (@50%) – 5x10
    Hanging Leg Raise – BW – 5x10

    Food: Cals:2921 P:209 F:107 C:194
    --------------------------


    My work got hit with a virus last week, so we’ve only had intermittent net access since… Smashed OHP Monday. Felt great. Didn’t eat quite as well as I should have though & it kinda threw off my DL Tuesday. Not bad, but I felt like I should’ve had a few more reps than I hit. Also still not fully recovered from hiking.

    Supps – down to my last week or so of ABE/dpol/EPRO. It’s been a great run & not looking forward to running out. I’ll be continuing with another 4 weeks of Forskolin. I feel like I’m in a pretty decent holding pattern for a recomp. Once ABE ends, I’ll probably lower my cals a bit. Probably won’t take much effort as Anabeta really seems to make me crave carbs like crazy.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  16. Wednesday Food: Cals:2119 P:203 F:64 C:95

    --------------------------
    Thursday

    Bench - (75% , 85%, 95%) – 5/3/1 – Last set +3

    Superset
    Bench - (@50%) – 5x10
    Kroc Row – 60lbs – 5x10

    --------------------------

    I feel like I’m getting fairly comfortable with logging food &, more importantly, hitting my numbers. My scale finally bit it, so haven’t weighed in about a week or so. The mirror has been treating me decent. I don’t feel that I’m leaning as fast as I’d ultimately like, but slow & steady wins the race – curious if the scale shows otherwise... Not concerned about hitting a target weight, just getting my abs out if possible (lower abs will be the death of me). Plus with jumping on 5/3/1, I’ll take the hit to keep strength up.

    Was a bit slow getting moving this morning. Ended up having a decent session. Shoulder felt a bit tight, but didn’t give me any issues. So on my rack, the rack pin height I need falls just in between the spacing available, making for a little awkwardness. It’s not that big of a deal now, more of an annoyance than anything – head game. I suppose I could throw plates under the bench (the bench is free of the rack) However, it is something that will eventually need taken care of.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  17. Subbed for ABE and 5/3/1

    and from I've read so far, your AMRAP 3rd sets seem to be in a reasonable rep range. my 5's week could vary between 8-12 ect ect Wendler has some articles on T-Nation and Elite FTS with little 'tweaks' and variations to 5/3/1 you can do
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. Quote Originally Posted by Sean1332 View Post
    Subbed for ABE and 5/3/1

    and from I've read so far, your AMRAP 3rd sets seem to be in a reasonable rep range. my 5's week could vary between 8-12 ect ect Wendler has some articles on T-Nation and Elite FTS with little 'tweaks' and variations to 5/3/1 you can do
    Welcome!

    Thanks - wasn't sure if i was getting enough out of that last set. With one more session left this first 5/3/1 cycle before deload, Im anxious to get into the next cycle.

    I do feel i got a bit better strength gains with OG anabeta but leaning up while still increasing strength with ABE can't be beat either
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  19. Food yesterday: Cals:3603 P:179 F:126 C:281

    --------------------------
    Friday

    Squat - (75% , 85%, 95%) – 5/3/1 – Last set +4

    Superset
    Squat (A2G) - (lighter @50%) – 5x10
    Leg Curl – 55lbs – 5x10

    --------------------------


    Ended up cheating fairly big yesterday. Went to Penn Station for lunch at work – small sub, small fries & soda came iin at @1400cals… Good lord… So my plan was to skip dinner & hold out the day @ 2900, but couldn’t resist the munchy urge & tacked on another 700 cals…

    Considering yesterday’s binge, the weights moved a-ok today. Felt a little out of the groove – knees, & hips a tad, felt a little dry from the EP – but otherwise everything was great.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  20. Seeing this log makes me think back to my times on 531. Was a good time.

    Nice progress on the AMRAP sets.
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  22. Did a bit of hiking this past weekend - It was great to finally get out overnight.... It had been way too long. Not sure of any diet numbers over the weekend. I was definitely low on cals Sunday - spent most of my day hiking.

    I'm down to just a couple days left of Erase Pro, Anabeta Elite, and D-Pol. Will be posting reviews shortly on those. Then I continue with Forskolin 95. I've got a bottle of Vanillean & a partial bottle of Shift I'm thinking about hitting up -since I'm still holding a little ab fat & I've got the supps & its near summer.....

    I'm in a deload week with 5/3/1 - so nothing exciting to report there.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  23. Quote Originally Posted by LizKing531 View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachment****81 510"/>
    Great pic. Must have been refreshing to be out there man.
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  24. Thanks LTL! The trail (or lack thereof) is what keeps me sane...


    Nothing too exciting this week. Supps running out - ABE & EPRO are done & only 1 day of D-Pol left....

    Too much beer this week - wedding over the weekend, along with music practice & gigs, led to some less than stellar diet choices. Food wasn't the issue, just putting away a few too many... Knocking that off pronto (now that I killed all the beer in the fridge - no buying more!!!). Started Forskolin & Vanillean - that'll make 12-weeks total of Forskolin, counting ABE. Working on getting the loose ends of my diet tied up - my calories have been creeping up the past couple weeks. I want to bump down a couple hundred anyway - will start with reducing carbs & dropping alcohol (duh on that one...)

    Starting the next cycle of 5/3/1 next week, so interested in how a bit of a mini-cut will work in that - should help those hanging leg raises - those are killer... Hopefully now the ABE is getting out of the system, I'll have fewer insatiable carb cravings & can get down to business.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  25. Final pics : post ABE, EPRO, DPOL

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    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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