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

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


    I'm moving this log over from the supplement section. I started my 5/3/1 routine while using Alpha-T2. I'm finished with the AT-2 and will continue to log my 5/3/1 progress in this thread. Currently at the end of week #4 of Cycle #1(the deload week) and looking forward to hitting some fresh PR's in Cycle #2. After this cycle I will start using a test booster, but have not decided which one yet.

    Wish me luck and hard work!
    '69

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    MAY 26,

    Picking up this log during week #3 of Cycle #1. Bench Press day.

    PWO: 2 scoops Hemavol

    BARBELL FLAT BENCH. (working sets only. 3 sets of warmups)

    Set 1: 195x5
    Set 2: 225x5 (supposed to do 3...who knows why I did 5)
    Set 3: 250x4
    Set 4: 135x10
    Set 5: 135x10
    Set 6: 135x10
    Set 7: 135x10
    Set 8: 135x10

    Pretty happy with hitting 4 reps at 250. Came close to my PR, which was while on Intimidate. No spotter; I think I had 2 more in me.

    DUMBBELL ROWS:
    Set 1: 80x10
    Set 2: 80x10
    Set 3: 80x10
    Set 4: 80x10
    Set 5: 80x10
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    MAY 26 (Squat day)

    PWO: Nothing!!

    BARBELL SQUATS (ATG)
    SET 1: 185x5
    SET 2: 205x3
    SET 3: 255x3 PR!
    SET 4: 135x10
    SET 5: 135x10
    SET 6: 135X10
    SET 7: 135X10
    SET 8: 135X10

    SEATED LEG CURLS
    SET 1: 110X10
    SET 2: 110X10
    SET 3: 110X10
    SET 4: 110X10
    SET 5: 110X10

    Squat form looked good to me. Pushing through the center of my feet with my lower back arched. Lowered all the way down to full ROM. Felt great hitting a PR on Squats.
    •   
       

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    MAY 27 - JUNE 3.

    Deload week on all four lifts. Will cruise through these workouts as described by Wendler and then increase my Training Maxes by 5# on Upper Body and 10# on Lower Body. I aim to hit some PR's on this next cycle!
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    I'm in for this one.
    I've been interested in 5-3-1 for a while now.
    You enjoying the gains so far?

    Another question: what percentage drop do you choose for your deload week? And is there a universal standard for that type of thing or is it Wendler prescribed?
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    Go Away,

    I just finished my first cycle of 5/3/1: I notched a couple of PR's and have really enjoyed the gains, as well as the simplicity of the program.

    For the deload week, Wendler advises the following modifier of your Training Max:

    WARMUP:
    SET 1: 40% x 5 reps
    SET 2: 50% x 5 reps
    SET 3: 60% x 5 reps.

    WORKING:
    SET 1: 40% x 5 reps
    SET 2: 50% x 5 reps
    SET 3: 60% x 5 reps.

    Yes, the working set is a repeat of your warmup sets. Note that Working Set #3 on deload week is not "lift to failure" like on your other weeks. 5 reps only and then you move on to your accessory lifts (if any).

    I stuck to this plan exactly as written on my first cycle except for Bench Press day. My chest was just itching for work to do, so I set a PR to scratch that itch. Couldn't help myself.

    So today I am going to add 5# and 10# respectively (upper body/lower body) to the 1RM on each lift and hit it again Monday or Tuesday. I am confident I will set at least 2 PR's in the cycle.
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    CYCLE #2 Begins Today!

    Today was a Red Letter Day...set a PR on my Military. Feels great to set PR's again after my March/April Intimidate cycle. I felt so (relatively) weak after finishing that I started to get worried/bummed. I am back in fighting form and feel great.

    PWO: 2 Scoops Craze, 1.25 scoops Hemavol from iForce (love this stuff)

    MILITARY PRESS DAY: WEEK 1

    3 SETS of warmups 60x5, 75x5, 95x3

    SET 1: 105X5
    SET 2: 115x5
    SET 3: 135X7 PR!

    BIG BUT BORING

    SETS 4 - 8: 75X10
    CHINS: 5X10

    Doesn't look like much but my shoulders were toasted and my biceps were really pumped from the chins. The last set of BBB Military really burned. Felt great.
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    5/3/1 you don't say. in! Getting ready to hit my third cycle I'm loving it.
    It is not the kind of car you drive. It is whether you can flip it.
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    JUNE 6:

    That's it: ordered some liquid chalk on amazon. No more bailing out early on Deadlifts due to a slippery grip. Next week I will be prepared.

    PWO: 1 scoop Craze, 1 scoop Hemavol

    DEADLIFTS
    3 warmup sets: 170x5; 210x5; 250x3

    SET 1: 275x5
    SET 2: 315x5 (4 reps with an overhand grip, which is a pr for me. Last rep mixed grip)
    SET 3: 355x6 (PR)

    Accessory work: Switching over to Dave Tate Periodization to see how that fits. Mix it up a little

    SEATED LEG CURLS
    110x10 ( 5 Sets)

    REVERSE BARBELL LUNGES
    115x10 (5 Sets each leg)

    I could have come through with 2 more reps on the Deads: felt strong today. The slippery grip just would not cooperate, try as I might to dry my hands. Liquid chalk on the way...let's see what happens.
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    interested to see how this goes... I just changed routines and want to plan my next change!
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
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    June 7,

    PWO: 1 scoop Craze, 1 scoop Hemavol

    I'm going to keep running with the Periodization accessories. I am enjoying that more than the BBB for now.

    FLAT BENCH DAY

    3 warmup sets: 110x5; 140x5; 165x3

    SET 1: 185X5
    SET 2: 205X5
    SET 3: 235X8 PR. Well I'll be damned, another PR. This system is working very well for me. I've been watching alot of instructional videos on doing the Flat Bench. I hope that some tiny, incremental improvements in my form are also paying off. I kept my damned butt on the bench for that final rep, finally. I really like Tate's suggestion of lying back so that your head hangs off the bench, and then sliding the shoulders into position to get a nice tight arch going.

    DB ROWS
    5 SETS: 80X10

    UNWEIGHTED DIPS: 4X25

    HANGING LEG RAISES: 5X5. I know: I'm supposed to hit the triceps here, but my arms were toasted after the rows and dips.

    Back on Sat/Sun for Squats
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    Sub'd bro! Craze and hemavol stack should keep you feeling full during your cut!

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    Quote Originally Posted by StackedCop
    Sub'd bro! Craze and hemavol stack should keep you feeling full during your cut!
    I can't tell you how much I love this combo. Totally rocks!
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    Quote Originally Posted by Est1969 View Post
    I can't tell you how much I love this combo. Totally rocks!
    I'll take your word for it.. I'm to scared to try craze lol

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    JUNE 9

    SQUAT DAY + PERIODIZATION

    PWO: 1 Craze, 1 Hemavol

    ATG SQUATS (Current estimated 1RM = 280.5# from a PR of 255x3 set on Cycle 1, Week 3)
    3 Warmup sets: 95x5; 120x5; 145x3

    SET 1: 160x5
    SET 2: 185X5
    SET 3: 210X10

    My 1RM chart told me that I needed 11 reps to break my PR. I thought 'no way in hell' but I squeaked out 10 reps. Wasn't going to try for the 11th as my form had deteriorated on the 10th rep so I hung it up.

    SEATED LEG CURL

    SET 1: 110X10
    SET 2: 110X12
    SET 3: 110X11
    SET 4: 130X11 PR
    SET 5: 110X15

    REVERSE BARBELL LUNGES (EACH SIDE)
    SET 1: 115X10
    SET 2: 115X11 PR
    SET 3: 115X10

    HANGING LEG RAISE
    3 SETS 6/5/5

    Pushed myself very hard and left the gym with my legs spent. Mission accomplished.

    Looking forward to Cycle 2, Week 2 on Monday. Sunday off.
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    JUNE 14

    OVERHEAD PRESS DAY

    I took a few days off to let my right arm recover from golfer's elbow. Still not 100%, but I couldn't stand being away from the gym any longer. I expect when I start my Intimidate cycle in July this will go away.

    OVERHEAD PRESS (Current est 1RM=166.5 from 135x7 set on Cycle 2, Week 1)
    3 warmup sets: 60x5; 75x5; 95x3

    SET 1: 110X3
    SET 2: 125X3
    SET 3: 140X6 PR (needed 5 reps for a PR. Current est 1RM is now 168#)

    BARBELL INCLINE BENCH PRESS
    SET 1: 135X10
    SET 2: 135X10
    SET 3: 135X9
    SET 4: 135X8
    SET 5: 135X6

    CHIN UPS:
    5 SETS OF 10

    DIPS UNWEIGHTED
    5 SETS OF 20

    Great workout. Felt strong. Elbow not too bad. Set a PR. 'nuff said.

    My bottle of gym chalk came yesterday so I am set for a Deadlift PR tomorrow.
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    JUNE 15

    PWO: Craze 3/4 scoop. Hemavol 1 scoop.

    DEADLIFTS
    3 warmup sets: 170x5; 210 x 5; 250 x 3

    SET 1: 295 X 3
    SET 2: 335 X 3 (overhand grip PR)
    SET 3: 385 X 5 (PR). Felt strong today. I could have pushed out another rep, but I saved it for another PR another day. The liquid GymChalk was a huge help and took the whole grip anxiety thing out of the lift, so I could focus on the lift. Felt awesome to rack up another Deadlift PR. Going for my first attempt at 405 next week and really looking forward to it.

    HANGING LEG RAISE: 6/5/5/5/5

    REVERSE BARBELL LUNGE: 115 X 10 X 3

    SEATED LEG CURL: 110 X 10; 110 X 10; 130X 10; 130 X 10; 130 X 10
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    Nice deads man!!!! cool to see someone right about where I am with their #'s...
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
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    ^^Thank you! What routine did you decide to start? Are you going to log it? Would like to follow along w/ someone in the same dead-zone.

    Cheers
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    JUNE 16

    PWO: Ergobolic 2 caps. .75 scoop Craze, 1 scoop Hemavol. Glad I read Coop's comments on Ergobolic increasing the effect of stims. I dialed back the craze to .75 and that was more than enough. May have even been a touch too much. Will try 1/2 scoop next time. This stuff will stretch out my Craze tub nicely.

    FLAT BENCH PRESS:

    I always look forward to flat bench day. WARMUPS: 110 x 5; 140 x 5; 165 x 3

    SET 1: 195 X 3.
    SET 2: 225 X 3
    SET 3: 250 X 6. PR! Last time I worked 250# was in Week 3 of the last cycle. That was for 4 reps. 2 more full reps! Butt completely on the bench for all reps. I had the benefit of a good spotter: when I saw him at the gym I grabbed him and pulled him over. He's one of those rare spotters that knows the best spots stay the hell out of the way. With him there I had the confidence to go all out.

    I'm amazed at all PR's I'm pulling w/o using any test boosters. 5/3/1 is exceeding my expectations for sure.

    DUMBBELL ROWS:

    5 SETS: 80 X 10 (I slowed my reps way down and this kept me from re-injuring my left elbow. It feels pretty good. 90% of full.

    UNWEIGHTED DIPS:

    4 SETS of 20.

    BARBELL INCLINE BENCH PRESS

    SET 1: 135X10
    SET 2: 135X7
    SET 3: 135X6
    SET 4: 135X5
    SET 5: 135X5

    Doesn't look like much, but my upper body was spent when I finished. Squats are next.

    Cheers,
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    Solid numbers bro!

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    I think I might have to try a 5/3/1 for my next routine... your log is convincing!
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
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    JUNE 17

    PWO: 2 Ergobolic, 1/2 scoop Craze, 1 scoop Hemavol

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

    SET 1: 170 X 3
    SET 2: 195 X 3
    SET 3: 225 X 7

    SEATED LEG CURL

    SET 1: 130 X 10
    SET 2: 130 X 10
    SET 3: 130 X 10
    SET 4: 130 X 10
    SET 5: 150 X 10 PR. Noticeably stronger on this exercise so I added a plate. It hurt but I got through it.

    LEG PRESS

    SET 1: 270 X 7
    SET 2: 270 X 6
    SET 3: 270 X 6

    HANGING LEG RAISE: 5/5/5/5/5

    That wraps up Cycle 2, Week 2. On to the big "1's" next week. Looking to hit some more PRs
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    JUNE 19

    PWO: Ergobolic, 1 scoop Craze, 1 scoop Hemavol

    OVERHEAD PRESS

    Warmup Sets: 60 x 5; 75 x 5; 95 x 3

    SET 1: 115 X 5
    SET 2: 130 X 3
    SET 3: 145 X 5 PR

    BARBELL INCLINE BENCH PRESS:

    135# X 10/10/9/8/5

    Fire alarm went off. Gym evacuated.
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    JUNE 20

    PWO: Ergobolic

    DEADLIFTS

    Warmup sets: 170 x 5; 210 x 5; 250 x 3

    SET 1: 315 X 5
    SET 2: 355 X 5
    SET 3: 405 X 4 PR

    SEATED LEG CURL

    5 SETS: 130 X 10

    LEG PRESS

    3 SETS: 180 X 10

    HANGING LEG RAISE: BW: 5/5/5/5/8

    This was one of those workouts where pushing myself to the limit did not result in a workout high. My CNS feels a bit fried and is asking me for a break. Deload week is right around the corner.
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    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
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    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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    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.
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    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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    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!!!
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    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.
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    NICE DEADS!!! HELLZ YA!
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
  34. Advanced Member
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    695
    Rep Power
    6229
    Level
    21
    Lv. Percent
    65.33%

    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
  35. Advanced Member
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    695
    Rep Power
    6229
    Level
    21
    Lv. Percent
    65.33%

    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
  36. Advanced Member
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    695
    Rep Power
    6229
    Level
    21
    Lv. Percent
    65.33%

    CYCLE 3: 1RM WEIGHTS

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

    DEADLIFTS: 477#
    BENCH PRESS: 312#
    SQUATS: 282#
    OVERHEAD PRESS: 178#
  37. Advanced Member
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    695
    Rep Power
    6229
    Level
    21
    Lv. Percent
    65.33%

    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.
  38. Advanced Member
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    695
    Rep Power
    6229
    Level
    21
    Lv. Percent
    65.33%

    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
  39. Advanced Member
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    695
    Rep Power
    6229
    Level
    21
    Lv. Percent
    65.33%

    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.
  40. Advanced Member
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    695
    Rep Power
    6229
    Level
    21
    Lv. Percent
    65.33%

    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.
  

  
 

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