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  1. Senior Member
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    The weight difference and measurements definitely show that there's some nice recomping going on here!
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    Thanks classy, I definitely feel more dialed in than ever before. I think once I get my workout tweaked a little more I'm gonna start seeing some great results...finally!

    As for my refeed...I'd say it was a success for the most part. My youngest daughter had her 5yo bday party today which involved hamburgers and hotdogs. So my fat intake was a little heavier that I had expected. I didn't quite reach 4k cals but it wasn't for lack of trying lol.

    FOOD
    Calories: 3691
    Protein: 215
    Carbs: 307
    Fats: 172

    I'm ready to get back in the gym tomorrow and turn my legs to jello.
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    To jello they shall turn with all of those carbs in you!
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    Quote Originally Posted by 1ifeblood View Post
    BODY STATS
    Weight: 183.6 (-2.8)
    Chest: 41 (+.5)
    Arms: 15 (-)
    Forearms : 13 (+.25)
    Shoulders: 48 (-)
    Hips: 40 (-)
    Thigh: 24 (-.25)
    Calves: 16 (-.25)

    I expected the loss in size but was surprised at the gains, especially in forearms. Can't say I'm complaining. Overall I'm happy with the way I'm looking. No progress in the waist size which is strange because rbrb my wife says I look leaner and my abs are popping more. Anyway, I definitely feel good about where my diet is and will continue with it. Next week I'll readjust macros based on new weight.
    Waist and hips are different measurements. The waist is technically measured at the top of the abs/floating rib area and hips is around your ass. Ideally, take measurements on the same day and under the same conditions as they can be skewed depending on what you ate the previous day especially if you had a refeed/cheat meal the previous night.
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    Good progress, I am guessing that with diet getting dialed it'll get even better. I got my diet dialed in late last week as well, had a great chest day on Saturday, refeed on Sunday (2yr olds bday party), and a great squat day this morning. Adding in EPro today to my stack, needing to get dried out.
    My 5/3/1 Workout Log - Second cycle starring BPS EndoTurbo/Vanillean and PES Alphamine/Enhanced/Erase Pro
    anabolicminds.com/forum/workout-logs/225402-dag2013s-5-3-a.html
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    Quote Originally Posted by Rodja View Post

    Waist and hips are different measurements. The waist is technically measured at the top of the abs/floating rib area and hips is around your ass. Ideally, take measurements on the same day and under the same conditions as they can be skewed depending on what you ate the previous day especially if you had a refeed/cheat meal the previous night.
    I always measure my hips at the thickest part of my butt and waist I've always done around my love handles. I always measure as soon as I wake up on sunday morning before eating/drinking anything.

    I also took your advice on switching up my exercises. Tell me what you think. I decided to stay with the same 1RM that I used last phase because I agree that I was going too heavy.

    WORKOUT

    Squats
    180x3
    205x3
    230x5
    *Could have done 1 more maybe 2

    SLDL (first time doing theses...whew buddy)
    95x15
    100x15
    105x15
    *Everything tingled from my butt to my ankles

    Leg Press (last time I did these I pulled something inner costal so was a little hesitant)
    200x15
    250x15
    400x12
    *Holy pumpage!

    Standing calf raise
    280x15
    280x12
    280x10
    *60 second rest. Explode up and hold, controlled down.

    Cardio - treadmill
    20 min (inc 6 / spd 4) Walk
    *Had the energy to run but I had so much blood in my legs I don't think I would've been able to move them fast enough lol.

    OBSERVATIONS
    Plenty of energy! No nausea! Really enjoyed the exercises today. I'm really starting to feel like I'm getting on the right track to see some major improvements. Thanks to everyone who has helped me to get here and for supporting me on this journey. You're truly the reason why I've gotten this far.

    FOOD
    Calories: 2495
    Protein: 271
    Carbs: 112
    Fats: 104
    Where it all started

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    OFF DAY
    No workout today so I'll be dropping carbs and increasing fats. Will try to hit between 2400-2500 calories.

    Oh, and I've got a full case of the DOMS in legs and lower back. Lol, sounds like a disease when I put it that way. Definitely feeling good!

    FOOD
    Calories: 2418
    Protein: 255
    Carbs: 80
    Fats: 112
    Where it all started

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    WORKOUT - CHEST

    Bench Press
    140x3
    160x3
    185x5

    Incline DB Press (60s rest)
    65x8
    55x9
    45x10
    40x10
    35x10

    Chest Dips
    BWx10
    BWx10
    BWx5 (+5 negs)
    BW-40x10
    BW-60x11

    Cardio-Treadmill
    10 min walk (inc 6 / spd 4)
    10 min jog (no inc / spd 6)
    10 min walk (inc 4 / spd 4)

    OBSERVATIONS
    As you can see I've been picking up some tips from Wendler's book. Reduced exercises to most important for me right now and increased sets/intensity (lowered rest times from 90s to 60s). I really felt like this workout was more productive than my others so I'm definitely keeping this setup.

    SUPPLEMENTS: Sex drive is way up and I'm feeling significant dryness/stiffness in my neck vertebrae. It's definitely not musculature stiffness. So a good indication that test is up and estrogen is down? Comments would be appreciated.

    *I'm DEFINITELY feeling some added aggression today.
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    Quote Originally Posted by 1ifeblood View Post

    SUPPLEMENTS: Sex drive is way up and I'm feeling significant dryness/stiffness in my neck vertebrae. It's definitely not musculature stiffness. So a good indication that test is up and estrogen is down? Comments would be appreciated.

    *I'm DEFINITELY feeling some added aggression today.
    Could be. Keep a close eye on that dryness. If it escalates you may want to reduce the Erase intake.
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    Quote Originally Posted by classic34 View Post

    Could be. Keep a close eye on that dryness. If it escalates you may want to reduce the Erase intake.
    It only gets real noticeable on my off days. When I'm working out it's nothing. And it only seems to be in my neck. So I'll definitely pay attention to it to make sure it doesn't get worse.
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    Finished Wendler's revised edition of 5/3/1. That's some good F'n stuff! My workouts are going to be revised to match his principles. Much like what they have been this week. I really like how fast I get done. 45 min of weight training and I blasted my pec major, minor, and tris all with 3 exercises. I'm really looking forward to doing the rest-pause variation as I finish my cut and move into a lean bulk.
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    Quote Originally Posted by DAG2013 View Post
    Good progress, I am guessing that with diet getting dialed it'll get even better. I got my diet dialed in late last week as well, had a great chest day on Saturday, refeed on Sunday (2yr olds bday party), and a great squat day this morning. Adding in EPro today to my stack, needing to get dried out.
    How are you liking the Erase Pro? Definitely seeing and feeling results after a week and a half. I keep getting compliments from the wife, but I think she knows it's what I want to hear lol. She'd probably say I was looking good even if I didn't because she knows how much work I've been putting into this. Gotta love 'er!
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    Quote Originally Posted by 1ifeblood View Post
    How are you liking the Erase Pro? Definitely seeing and feeling results after a week and a half. I keep getting compliments from the wife, but I think she knows it's what I want to hear lol. She'd probably say I was looking good even if I didn't because she knows how much work I've been putting into this. Gotta love 'er!
    It's only been 3 days so its a little early to tell how that's working. Well other than pissing a lot.

    Since I started 5/3/1 back in January my wife has been grabbing me more often. Im my own worse critic and Im even starting to get impressed by my numbers and progress. Keep at it.
    My 5/3/1 Workout Log - Second cycle starring BPS EndoTurbo/Vanillean and PES Alphamine/Enhanced/Erase Pro
    anabolicminds.com/forum/workout-logs/225402-dag2013s-5-3-a.html
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    FOOD
    Calories: 2564
    Protein: 266
    Carbs: 116
    Fats: 113
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    WORKOUT - BACK

    Deadlift
    215x3
    250x3
    280x5
    *I reset after every rep instead of doing a touch-and-go. This helps me to really focus on my form. I was able to do every rep with an overhand grip except for the last one I did reverse grip. Probably could have done 1 more.

    Chins (definitely a weakness for me)
    BWx5 (overhand grip)
    BWx8 (reverse grip)
    BWx4, BW-60x3, BW-80x3 (neutral grip)
    BW-100x8 (neutral)
    BW-100x10 (reverse)

    One-arm DB rows
    60x10x5

    Cardio - Treadmill
    20 min walk (inc 4 / spd 4)
    Where it all started

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    Are you going to switch over to one of the assistance templates in the book or sticking with a muscle-based template? I like the switch you made on squat day.

    Either way, the extra calories you've added into your diet lately are going to fuel your sessions and improve your recovery.
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    Quote Originally Posted by Rodja View Post
    Are you going to switch over to one of the assistance templates in the book or sticking with a muscle-based template? I like the switch you made on squat day.

    Either way, the extra calories you've added into your diet lately are going to fuel your sessions and improve your recovery.
    The idea was to focus more on strength right now. That's why I picked exercises that he stated in the back of his book are the best for improving the core exercise. Do I need to change my rep/sets scheme to focus more on strength?

    I couldn't believe how sore my hamstrings were/are from doing those SLDLs. Love it!
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    Quote Originally Posted by 1ifeblood View Post
    The idea was to focus more on strength right now. That's why I picked exercises that he stated in the back of his book are the best for improving the core exercise. Do I need to change my rep/sets scheme to focus more on strength?

    I couldn't believe how sore my hamstrings were/are from doing those SLDLs. Love it!
    If the focus is more of strength, then you'll want to shift the assistance lifts to hit the entire upper-body on bench and overhead press days. I personally think the Periodization Bible assistance template is the best one in the book.
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    Quote Originally Posted by Rodja View Post

    If the focus is more of strength, then you'll want to shift the assistance lifts to hit the entire upper-body on bench and overhead press days. I personally think the Periodization Bible assistance template is the best one in the book.
    Ah gotcha! I'll definitely make the adjustment. And I'm loving how I feel in the gym. Definitely a big improvement on energy and focus after adjusting my diet. No more nausea or sudden fatigue. I feel like I can hit every set with determination.
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    Not looking specifically at the periodization template, but he does outline a 4 week phase that he claims is the best way to build strength and balance out any weaknesses. It goes like this:

    Main exercise, assistance exercise at specific %s, then 1 exercise to target certain muscle groups that he says to just do 3 sets of 10-20.
    (example)
    Shoulder Press (5/3/1), close-grip bench 50%x10, 60%x10, 70%x10, lats, upper back, bis and tris.

    So on this day I'd do something like:
    Shoulder Press - 5/3/1
    Close-grip Bench
    50%x10
    60%x10
    70%x10
    Kroc Rows (one-arm DB rows)
    3x10-20
    Shrugs
    3x10-20
    Chins
    3x10-20
    Dips
    3x10-20

    What do you think about that?
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    FOOD
    Calories: 2499
    Protein: 267
    Carbs: 90
    Fats: 113
    Where it all started

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    WORKOUT - SHOULDERS

    Press
    90x3
    100x3
    115x4
    *Widened my hands a little and now using a thumbless grip so my 1RM will be lower.

    Cable Rows to Face
    50x20
    60x16
    70x15

    Seated Lat DB raise (supinated)
    15x20
    15x15
    15x15

    HS Leverage Shrugs
    270x22
    270x20
    270x17

    Cardio - Treadmill
    10 min walk (inc 6 / spd 4) HR 155
    10 min jog (no inc / spd 6) HR 175
    10 min walk (inc 4 / spd 4) HR 145

    OBSERVATIONS
    I will be changing my routine to follow Wendler's strength building template next week. So I decided to just give my shoulders a good pump today. There's definitely a HUGE difference in my energy levels at the end of this week compared to last week. I felt like I could just keep going and I felt like my HR recovered very quickly after my jog (it dropped into the 140s in less than a minute). Diet has definitely made a significant difference in my performance and overall state of well-being. I'm sure supplements are assisting with this too but I know for certain that if I didn't have my diet dialed in, the assistance would be minimal.
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    Quote Originally Posted by 1ifeblood View Post
    Not looking specifically at the periodization template, but he does outline a 4 week phase that he claims is the best way to build strength and balance out any weaknesses. It goes like this:Main exercise, assistance exercise at specific %s, then 1 exercise to target certain muscle groups that he says to just do 3 sets of 10-20.(example)Shoulder Press (5/3/1), close-grip bench 50%x10, 60%x10, 70%x10, lats, upper back, bis and tris.So on this day I'd do something like:Shoulder Press - 5/3/1Close-grip Bench50%x1060%x1070%x10Kroc Rows (one-arm DB rows)3x10-20Shrugs3x10-20Chins3x10-20Dips3x10-20What do you think about that?
    You'll need to work up to that amount of compound volume. I'd start off with the first four lifts you listed and then an isolation lift (biceps or triceps) as the final lift.
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    Quote Originally Posted by Rodja View Post
    You'll need to work up to that amount of compound volume. I'd start off with the first four lifts you listed and then an isolation lift (biceps or triceps) as the final lift.
    So instead of chins and dips just do like EZ bar curls or DB curls? And then tris on chest day? Next week is my 5/3/1 week and then my deload. You think I'll be ready for the full template starting my next phase?
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    Quote Originally Posted by 1ifeblood View Post
    So instead of chins and dips just do like EZ bar curls or DB curls? And then tris on chest day? Next week is my 5/3/1 week and then my deload. You think I'll be ready for the full template starting my next phase?
    I prefer hammer curls since it'll help to hit the forearms as well. I hit everything except for biceps twice per week and especially focus on lats and triceps.
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    Quote Originally Posted by Rodja View Post

    I prefer hammer curls since it'll help to hit the forearms as well. I hit everything except for biceps twice per week and especially focus on lats and triceps.
    That's the way this template is set up. The upper body exercises are done on Bench and Press day, lower body/core done on Squat and Deads day.

    I have to say...I'm really freakin' excited to get into this program!
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    FOOD
    Calories: 2480
    Protein: 276
    Carbs: 121
    Fats: 95
    Where it all started

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    Great detail in here brother. Been away but I'm all caught up. The measurement update is cool, keep up the good work!
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    Quote Originally Posted by LiveToLift View Post
    Great detail in here brother. Been away but I'm all caught up. The measurement update is cool, keep up the good work!
    Thanks buddy, it's good to have you back!
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    I've been thinking about checkin out a few routines. Hear good things about Wendler's. I may have to do some research.
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    Quote Originally Posted by LiveToLift View Post
    I've been thinking about checkin out a few routines. Here good things about wendlers. I may have to do some research.
    Well, I've been getting a lot of help from Rodja to zero in on the routine that will benefit me the most. I think I've got it. Coupled with my effective dieting and this kick@ss stack I'm running, I have a good feeling my body comp will look better than it ever has!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post

    Well, I've been getting a lot of help from Rodja to zero in on the routine that will benefit me the most. I think I've got it. Coupled with my effective dieting and this kick@ss stack I'm running, I have a good feeling my body comp will look better than it ever has!
    Rodja is a solid source for info. Very knowledgeable brother indeed.
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    Lifeblood ....impressive log bro. You planning on uploading any progress pics - I'm very interested in seeing the progress you're making on this stack.
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    Quote Originally Posted by saggy321 View Post
    Lifeblood ....impressive log bro. You planning on uploading any progress pics - I'm very interested in seeing the progress you're making on this stack.
    Thanks buddy! I'm going to put up pics after I finish week 4 and then again after week 8. Just finished week 2. I'll post an update on stats tomorrow morning.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Hey bud I've been following just been busy with prep. Sorry bud. Everything is looking good in here. Keep at it!
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    Quote Originally Posted by bean5er View Post
    Hey bud I've been following just been busy with prep. Sorry bud. Everything is looking good in here. Keep at it!
    It's all good bro! I know you're here in spirit, watching over me. ;-)
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    OFF DAY
    Calories: 2440
    Protein: 266
    Carbs: 54
    Fats: 124
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  38. Senior Member
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    MEASUREMENTS

    Everything is the same except my chest is down an inch, wtf? Weight is 184.2 (+.4) from last week. I'm not too worried about that because I felt like I had lost too much weight from the previous week so now I'm averaging a little over a pound a week. I just don't get how I could be a whole inch down on my chest but the same everywhere else and weight is pretty much the same.

    At any rate, today is a refeed so I'm going to stock up on carbs and prepare myself for a killer week in the gym.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  39. Senior Member
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    FOOD
    Calories: 2924
    Protein: 211
    Carbs: 271
    Fats: 103

    I was focused so much on eating carb-laden foods that I slacked on my protein, so I missed my kcal mark.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  40. Senior Member
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    WORKOUT
    Squats
    195x5
    220x3
    245x3
    *I felt very strong and stable

    SLDL
    115x15
    135x15
    145x15
    *Wow...I'm really liking these

    Leg Press
    200x20
    200x20
    200x20
    *Placed my feet high and wide, focusing on pressing with emphasis on my hams.

    Standing Calf Raises
    200x20
    200x15
    200x12
    *Instead of going full stretch, I focused on just breaking the plane and then bursting up into a hard flex for a second before lowering slowly. Activated my calves in a way I'd never felt before and had massive pumps

    OBSERVATIONS
    I couldn't do any cardio because I had to be in work a little earlier today. But I definitely had a good sweat going which takes a lot for me to do. I definitely felt a bit alpha today. Just a "I'm going to conquer these weights today" kind of mentality. A little disappointed in my measurements but I'm not going to let it bother me. I've got plenty of time to see improvements and I'm confident they will come.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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