1969's 5/3/1 log: Big But Boring.

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  1. I know how that is!! deloads are a necessary evil.
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html


  2. JUNE 22

    PWO: 1 Craze, 1 Hemavol, 2 caps Ergobolic

    FLAT BENCH PRESS

    Warmup sets: 110 x 5; 140 x 5; 165 x 3

    SET 1: 205 X 5
    SET 2: 235 X 3
    SET 3: 260 X 3: No trusted spotters available. I know I had 2 more in the tank but pussed out w/o a spotter. The reps felt very strong and controlled.

    BARBELL INCLINE BENCH PRESS

    SET 1: 135 X 10
    SET 2: 135 X 10
    SET 3: 135 X 10
    SET 4: 135 X 10
    SET 5: 135 X 8

    CHINS

    BW: 10/10/10/10/7

    DIPS

    BW: 20/25/20/20/20

    Sunday is for Squats and then a deload week. I will start a cycle of INTIMIDATE during the deload.
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  3. JUNE 24

    PWO: 1 Craze, 1 Hemavol, 2 Ergobolic

    SQUATS:
    Warmups: 95 x 5; 120 x 5; 145 x 3

    SET 1: 185 X 5
    SET 2: 205 X 3
    SET 3: 235 X 6 (PR)

    SEATED LEG CURLS:

    SET 1: 130 X 15
    SET 2: 130 X 12
    SET 3: 130 X 10
    SET 4: 130 X 10
    SET 5: 130 X 13

    HANGING LEG RAISES: BW 5/6/5/5/7

    Could not get on a leg press and my legs were feeling fried after today's PR so I bolted. CYCLE 2 is finished! One deload week (where I will start my cycle of Intimidate) and then on the CYCLE 3 with new weight limits.

  4. you have a link for the 5/3/1 plan you are following.. I dont know much about it. Nice DEADLIFTS man!!!! strong.
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
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  5. JUNE 27

    INTIMIDATE: DOSE 3
    TESTABOLAN: DOSE 4

    So today was supposed to be a 5/3/1 deload day on Overhead Press. But...just into my Intimidate/Testabolan I've been feeling like a total animal. Tapped the wife twice last night and again this morning...just feeling like a horny beast. That carried over into the gym where I felt like going for a PR on my Overhead Press:

    OVERHEAD PRESS:

    Three warmups: 60 x 5, 75 x 5, 95 x 5

    SET 1: 115 x 5
    SET 2: 130 x 3
    SET 3: 145 x 6 PR

    Last time I went after 145 I just barely got the 5th up and I was spent. Today I put up a 6th, which was a challenge, but I definitely had a 7th in the tank. I felt so strong.

    INCLINE BENCH PRESS:

    135#: 10/10/8

    CHINS (wide overhand): 10/10/10

    Left the workout at that, to somewhat honor "deload" week. Had to be done. Feels great!!!

  6. JUNE 28

    INTIMIDATE: DOSE 4
    TESTABOLAN: DOSE 6

    PWO: Craze 1, Hemavol 1, Ergobolic

    Today is deload day for Deadlifts, but I decided to take the new iForce wheels out for a spin and hit a PR instead. Not the smartest training idea, but that's what the body wanted to do:

    DEADLIFTS:
    SET 1: 170 X 5
    SET 2: 210 X 5
    SET 3: 250 X 4
    SET 4: 315 X 5
    SET 5: 355 X 3
    SET 6: 405 X 5 (PR)

    HANGING LEG RAISES: 5/5/5/5/8

    The deads felt very strong. Last week when I did 405# my body felt really fried. Today I felt very good. Felt great all day from the post workout hormone spike that I get from doing deads. Very very slight twinge of pain below my right glute; am sure that will pass but will keep an eye on it.

  7. NICE DEADS!!! HELLZ YA!
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html

  8. JUNE 29

    PWO: None

    FLAT BENCH:

    SET 1: 110 X 5
    SET 2: 140 X 5
    SET 3: 165 X 5
    SET 4: 205 X 5
    SET 5: 235 X 3
    SET 6: 265 X 2

    BARBELL INCLINE BENCH PRESS

    5 SETS: 135 X 10

    CHIN UPS (Each set different grip)

    10/10/10/10/6

  9. JUNE 30

    PWO: 1 Craze, 1 Hemavol, 1 Ergobolic

    ATG SQUATS

    SET 1: 95 X5
    SET 2: 120 X 5
    SET 3: 145 X 5
    SET 4: 185 X 5
    SET 5: 225 X 3
    SET 6: 255 X 2 (blew my form on the 2nd rep so I stopped)

    SEATED LEG CURLS:

    5 SETS: 130 X 10

    HANGING LEG RAISE:

    5/8/6/6/7

    LEG PRESS:

    SET 1: 230 X 15
    SET 2: 230 X 15
    SET 3: 230 X 14

  10. CYCLE 3: 1RM WEIGHTS

    Adding 5# to upper body. Adding 10# to lower body.

    DEADLIFTS: 477#
    BENCH PRESS: 312#
    SQUATS: 282#
    OVERHEAD PRESS: 178#

  11. JULY 3

    INTIMIDATE: DOSE 9
    TESTABOLAN: DOSE 16

    PWO: 1 CRAZE, 1 HEMAVOL

    OVERHEAD PRESS:

    65 X 5
    80 X 5
    95 X 3
    105 X 5
    120 X 5
    135 X 9 (PR)

    DIPS:

    20/20/20/20/20

    CHINS: ASSORTED GRIPS

    10/10/7/6/7

    Wow. Another PR on Shoulder Press. Just a few months ago I could barely put up 4 at 135, today I hit 9. The ninth rep was kinda ugly, but I got it up with no assist from my legs. Very happy with today's workout.

  12. JULY 4

    INTIMIDATE: DOSE 10
    TESTABOLAN: DOSE 18

    PWO: 1 CRAZE, 1 HEMAVOL, 2 ERGOBOLIC

    DEADLIFTS:

    170 X 5
    215 X 5
    255 X 5
    275 x 5
    315 x 5
    365 x 8

    SEATED LEG CURL
    140 X 20
    140 X 20
    140 X 20
    155 X 16
    155 X 16

    REVERSE BARBELL LUNGE

    135 X 8
    135 X 5
    135 X 8
    135 X 8
    135 X 8

    HANGING LEG RAISE

    6/6/6/6/6

  13. JULY 7

    INTIMIDATE: DOSE 13
    TESTABOLAN: DOSE 24

    WEIGHT: 209.6 Wow, I have not seen 209 in 6 months, and I was not nearly as strong last time I was at this weight.

    PWO: 1.5 Craze, 1 Hemavol. 2 Ergobolic. Bumped up the Craze for kicks, but it made me feel like I wanted to puke after my workout. Back to 1.

    FLAT BENCH PRESS
    110 X 5
    140 X 5
    170 X 3
    180 X 5
    210 X 5
    245 X 7 PR. This bumps up my 1RM from 300 to 302.17. I have to qualify this lift by noting that my butt came off the bench about an inch right at the tail end of the last rep. I would have kept it down if I had a spotter, but I got paranoid and lifted by butt. My fault for not taking enough back arch.

    BARBELL INCLINE BENCH PRESS

    135 X 10
    135 X 10
    135 X 10
    135 X 9
    135 X 7

    CHINS: (ALT UNDER/OVER GRIP)
    10/10/10/7/6/

    DIPS: 20/20/20/20/20

    My arms felt like they were going to blow up after the dips. Got a great workout today and felt very strong.

    Intimidate/Testabolan: It seems to me like it's very easy to limit my calories on this stack. Assisted by Alpha T2 and DCP. I have very low craving for carbs, and it has been very easy to go for kale over french fries. My weight reflects this. I feel great.

  14. JULY 9

    INTIMIDATE: DOSE 14
    TESTABOLAN: DOSE 28

    PWO: 1 CRAZE, 1 HEMOVAL, 2 ERGOBOLIC

    ATG SQUATS

    100 X 5
    125 X 5
    150 X 3
    165 X 5
    185 X 5
    215 X 10 (PR) Very challenging set. My heart was seriously pounding after the 10th rep at 215

    SEATED LEG CURL

    140 X 15
    140 X 10
    140 X 10
    155 X 10
    140 X 10

    LEG PRESS

    210 X 10
    230 X 8
    210 X 12
    210 X 12
    230 X 15

    HANGING LEG RAISE

    6/6/6/8/8

    This workout made me sore for two days. Good challenge for the legs. Felt great.

  15. JULY 13

    INTIMIDATE: DOSE 18
    TESTABOLAN: DOSE 36

    PWO: 1 CRAZE, 1 HEMAVOL, 2 ERGOBOLIC

    OVERHEAD PRESS:

    65 X 5
    80 X 5
    95 X 3
    115 X 3
    135 X 3
    145 X 6

    BARBELL INCLINE BENCH PRESS

    135 X 10
    135 X 10
    135 X 10
    135 X 8
    135 X 7

    DIPS: 15/15/11

    CHINS: 10/10/10/10/10

  16. JULY 16

    INTIMIDATE: DOSE 21
    TESTABOLAN: DOSE 42

    PWO: 1 CRAZE, 1 HEMAVOL, 2 ERGOBOLIC

    DEADLIFTS

    170 X 5
    215 X 5
    255 X 3
    315 X 3
    345 X 3
    385 X 7 (PR)

    SEATED LEG CURL

    130 X 15 X 5

    LEG PRESS

    200 X 10
    230 X 15
    250 X 15
    250 X 15
    250 X 15

    HANGING LEG RAISE

    8/8/8/8/8

    Today's lift felt very strong. Pushed my 1rm up to 474.83. Got an excellent "deadlifting high" after my workout, which is my favorite side effect of deadlifting day.

    INTIMIDATE AND TESTABOLAN COMMENTS: Continue to add some PRs. Feel great. Horny as hell, which is both good and bad as it is distracting as hell when Im trying to work.

  17. JULY 20

    INTIMIDATE: DOSE 25
    TESTABOLAN: DOSE 50

    PWO: 1 CRAZE, 1 HEMAVOL, 2 ERGOBOLIC

    ATG SQUATS:

    100 X 5
    125 X 5
    150 X 3
    175 X 3
    205 X 3
    235 X 8 PR!

    LEG PRESS:

    225X10X5

    GHR:

    5 SETS OF 10

    HANGING LEG RAISE

    7/8/6

    Another PR on ATG Squats. My 1rm on Squats is moving past my Flat Bench (finally!). I keep watching vids on form and am doing my best to improve by teaching myself. My leg workout felt very good.

    The HLRs were weak because I am doing many sets of these at home in spare moments and my abs are a bit toasty.

    Week 3 cycle 3 begins this weekend with OHP.

  18. JULY 23

    WEIGHT: 208.6 Lean n mean!

    PWO: 1 CRAZE, 1 HEMAVOL, 2 ERGOBOLIC

    OVERHEAD PRESS:

    65 X 6
    80 X 5
    95 X 3
    120 X 5
    135 X 3
    150 X 4

    INCLINE BENCH PRESS

    135 X 10/10/10/10/7

    CHINS AND PULLUPS

    10/10/10/10/7

    DIPS UNWEIGHTED

    20 X 5

  19. JULY 25

    DEADLIFTS:

    325 X 5
    405 X 6 PR

  20. JULY 27

    PWO: 1 CRAZE, 1 HEMAVOL

    BARBELL FLAT BENCH

    205 X 5
    240 X 3
    265 X 3

    DUMBBELL INCLINE BENCH PRESS

    100 X 12
    100 X 12
    100 X 8
    100 X 8
    100 X 8

    CHINUPS

    10/10/10/10/7

    DIPS

    5 X 20

  21. JULY 29,

    PWO: CRAZE, HEMAVOL

    BARBELL SQUAT:

    165 X 5
    205 X 3
    240 X 4

    LEG PRESS:

    225 X 12
    225 X 10
    225 X 10
    225 X 10
    225 X 10

    SEATED LEG CURL

    150 X 7
    150 X 8
    150 X 6
    130 X 10
    130 X 10

    HANGING LEG RAISE

    5/6/6/5

  22. AUGUST 7

    PWO: CRAZE, HEMAVOL

    DEADLIFT:

    185 X 5
    225 X 5
    255 X 3
    285 X 5
    325 X 5
    365 X 8

  23. AUGUST 9

    PWO: CRAZE, HEMAVOL

    BARBELL BENCH PRESS

    115 X 5
    140 X 5
    155 X 3
    185 X 5
    215 X 5
    240 X 7

    Not a terrible day on the bench without a spotter. Not a PR, but I felt a bit stronger than usual on my weakest exercise.

    DUMBBELL INCLINE BENCH PRESS

    100 X 15
    100 X 10
    100 X 11
    100 X 7
    100 X 6

    CHINS: 10/10/10/10/10

    DIPS: 20/20/20/20/20

  24. AUGUST 10

    PWO: CRAZE, HEMAVOL

    BARBELL SQUAT:

    135 X 5
    150 X 5
    165 X 3
    185 X 5
    225 X 10 PR!

    SEATED LEG CURL:

    150 X 10
    130 X 10
    130 X 10

    My legs were toasted after hitting a new PR in my Squat, so I wrapped it up. Very pumped about my progress.
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