DAG2013's 5/3/1 Workout Log

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  1. New Member
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    Sub'd.. Great stack, I'm currently doing 531 As well. In to see Your numbers blow up!! Keep up the progress

  2. New Member
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    thanks! last stack is over. will be starting up some stuff in about 2 weeks. Pretty excited to get that started. will post more about it before go away for vacation, still some stuff in the air.
    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
  3. New Member
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    Quote Originally Posted by DAG2013 View Post
    thanks! last stack is over. will be starting up some stuff in about 2 weeks. Pretty excited to get that started. will post more about it before go away for vacation, still some stuff in the air.
    Great ..post it up.. Excited to see whats your new arsenal
    •   
       

  4. New Member
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    Day #36 - Off day, no supplementation at all. Off site meeting for work that lasted all day.

    Day #37

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1 scoop
    Scivation Xtend - 1 scoop
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 2, Day 2 - Deadlifts
    235lbs x 3
    275lbs x 3
    305lbs x 10

    My assistance exercises this morning were lat pull downs, single arm cable rows, cable bicep curls, barbell bicep curls. 120 reps completed. Felt a little DOMS in the morning from Monday's workout.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps

    PM Supplementation

    BPS Vanillean - 1 cap
    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
  5. New Member
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    Day #38

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1 scoop
    Scivation Xtend - 1 scoop
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 2, Day 3 - Shoulders
    120lbs x 3
    140lbs x 3
    155lbs x 8

    They all cant be PR days. I need to keep telling myself that just because the calculator in my 5/3/1 spreadsheet doesnt show a PR for 1MR, doesnt mean that its not a PR for reps at a specific weight. My week 3 result for shoulder press was 160x7, Id say I am pretty close to beating that. I also had hockey last night, didnt get in bed till about 1215am but still woke up at 6am to workout. My assistance exercises this morning were single arm dumbbell press, hammer press, and shoulder shrugs. 100 reps total done in 10 rep sets.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps

    PM Supplementation
    BPS Vanillean - 1 cap

    Only 1 more day of lifting before my vacation starts. should be a nice break for my body, at least till our switchover day on Thursday. Will be going quiet after Saturday until at least Thursday.
    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
  6. New Member
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    Quote Originally Posted by DAG2013 View Post
    Day #38

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1 scoop
    Scivation Xtend - 1 scoop
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 2, Day 3 - Shoulders
    120lbs x 3
    140lbs x 3
    155lbs x 8

    They all cant be PR days. I need to keep telling myself that just because the calculator in my 5/3/1 spreadsheet doesnt show a PR for 1MR, doesnt mean that its not a PR for reps at a specific weight. My week 3 result for shoulder press was 160x7, Id say I am pretty close to beating that. I also had hockey last night, didnt get in bed till about 1215am but still woke up at 6am to workout. My assistance exercises this morning were single arm dumbbell press, hammer press, and shoulder shrugs. 100 reps total done in 10 rep sets.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps

    PM Supplementation
    BPS Vanillean - 1 cap

    Only 1 more day of lifting before my vacation starts. should be a nice break for my body, at least till our switchover day on Thursday. Will be going quiet after Saturday until at least Thursday.
    Doing the bodybuilding template??? Lifts lookin good brotha.. Keep it up
  7. Senior Member
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    I think I might have asked you this before, but how is Vanillean treating you? Do you take before you go to sleep, or a few hours before calling it a night?
  8. New Member
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    I only take it during the day. 2 caps in the morning around 930am and then 1 cap around 3pm. I am doing IF right now, my feed window starts around 12-1230 and lasts for 8 hours. The Vanillean certainly supresses my appetite, especially on days that I lift where my first post workout meal (excluding BCAA's) isn't for about 5 hours post workout.

    It just started to get warmer up this way, I didnt really notice the additional heat from the morning caps until last week. I'll be running it throughout my upcoming cut.
    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
  9. New Member
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    Quote Originally Posted by atanocc View Post
    Doing the bodybuilding template??? Lifts lookin good brotha.. Keep it up
    Thanks. I read Wendler's 5/3/1 book (v2) but the best information I read about assistance exercises was over on T-Nation. He said over there that he'll just perscribe 100 reps of pulling or pushing motions and tell his clients to have at it. the goal of the assistance isnt to go to failure, just to supplement the main course. It's like an after dinner drink.
    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
  10. New Member
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    Quote Originally Posted by DAG2013 View Post

    Thanks. I read Wendler's 5/3/1 book (v2) but the best information I read about assistance exercises was over on T-Nation. He said over there that he'll just perscribe 100 reps of pulling or pushing motions and tell his clients to have at it. the goal of the assistance isnt to go to failure, just to supplement the main course. It's like an after dinner drink.
    Yea I got most of my information on that site,. Haven't bought the book either, I figured I can pretty much gather as much info on it over the net and then any real questions I can ask around the forums .. But from the looks of it, it does seem to match the bb template that I saw on his site.. Well best of luck with the program.. I'm at 3rd cycle but bout to drop it just for the summer.. Hard to gain strength on a calorie deficit.
  11. New Member
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    Day #40

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1 scoop
    Scivation Xtend - 1 scoop
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 2, Day 4 - Squats
    235lbs x 3
    270lbs x 3
    315lbs x 12

    I skipped up to 315lbs, I know you arent supposed to but I was feeling too lazy to put on 310lbs. I also knew I was going away for a week and wouldnt be squatting. The 315x12 was a PR by 6 reps dating back to February. That's a pretty good gain. My assistance exercises were more squats, leg raises, and other ab work. Last day of lifting before a well deserved vacation.
    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
  12. New Member
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    New Supplement Cycle - Day#1

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1 scoop
    Scivation Xtend - 1 scoop
    BPS Endosurge Turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 1, Day 1 - Squats
    225lbs x 5
    255lbs x 5
    290lbs x 17 (PR!)

    I started a new stack today and after my week I wanted to go back to week 1 in my current cycle. I also needed to change the order of my workouts to better support taking an off day. I felt really good going into this workout and it lasted throughout. I cant say it was anything in the stack, I dont think it would help on Day 1. 290x17 is 5 more reps than the last time I did this weight, about 2 weeks ago. I had a week out of the gym so I am sure I was really fresh today. Assistance were more squats and abs.

    Mid morning supplementation
    BPS Vanillean - 2 caps

    Mid Day supplementation
    BPS Endosurge Turbo - 2 caps
    PES Alphamine - 1 scoop
    BPS Vanillean - 1 cap

    Will be taking my last dose of ET before bed time throughout the stack, will not be mentioning 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
  13. Diamond Member
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    I'm in. Sorry so late. I read through a bit and am curious are you getting better results this time around with alphamine? You are right the taste is amazing!
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  14. New Member
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    Quote Originally Posted by LiveToLift View Post
    I'm in. Sorry so late. I read through a bit and am curious are you getting better results this time around with alphamine? You are right the taste is amazing!
    Thanks! It's been interesting since adding the Alphamine. The pump is definitely stronger with Alphamine added in the morning and I sweat a lot more even at 1 scoop. It likely gives me more of a swift kick in the a$$ than Enhanced alone. I am having trouble getting in another 2 scoops of Alphamine during the day, that happened before vacation as well. I may try going to 1.5 scoops and then 1-1.5 scoops closer to breaking fast.
    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 DAG2013 View Post

    Thanks! It's been interesting since adding the Alphamine. The pump is definitely stronger with Alphamine added in the morning and I sweat a lot more even at 1 scoop. It likely gives me more of a swift kick in the a$$ than Enhanced alone. I am having trouble getting in another 2 scoops of Alphamine during the day, that happened before vacation as well. I may try going to 1.5 scoops and then 1-1.5 scoops closer to breaking fast.
    I prefer alphamine at 1.5 scoops twice daily. Seems to be the perfect dose for me personally. I have enjoyed using the enhanced/alphamine combo pre-workout as well. Still get those crazy sweats with clean energy, focus and a killer pump to go with it.
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  16. New Member
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    As a small aside to yesterday, I took 1.5 scoops of alphamine in the afternoon with my vanillean. Ended up not getting nearly enough calories as a result. Might have to start forcing myself to eat, very strong appetite suppression.
    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
  17. New Member
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    Day #2

    Preworkout Supplementation
    PES Alphamine - 1.5 scoops
    Scivation Xtend - 1 scoop
    BPS Endosurge Turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    HIIT on elliptical and some abs. Definitely felt some DOMS from yesterdays squat workout, pushed through to get my cardio in though. I think the DOMS was partially due to being calorie deficient yesterday. Hoping it goes away by hockey on Wednesday night.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps

    PM Supplementation

    BPS Endosurge Turbo - 2 caps
    PES Alphamine - 1.5 scoops
    BPS Vanillean - 1 cap
    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
  18. New Member
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    Day #3

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1.5 scoops
    Scivation Xtend - 1 scoop
    BPS Endosurge Turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 1, Day 2 - Deadlifts
    225lbs x 5
    255lbs x 5
    290lbs x 12

    Still had bad DOMS from squats this morning. I ate more yesterday than I did on Monday but fitting all my calories into an 8 hour feed window is proving difficult. I need to get better at spacing everything out. I was really psyched to hit 290x12 again today, think I could have done 1 more rep but with hockey tonight I didnt want to push too hard. Assistance exercises were lat pulls, barbell bicep curls, more deadlifts @185lbs.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS EndoTurbo - 2 caps
    BPS Vanillean - 1 cap

    Shooting for about 2800 calories in my feed window today, most ahead of hockey at 7pm which should be interesting. Glad that my stomach has calmed down after getting back to normal eating after a week on vacation and eating crap :P
    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
  19. New Member
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    Day #4

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1.5 scoops
    Scivation Xtend - 1 scoop
    BPS Endosurge Turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 1, Day 3 - Shoulders
    110lbs x 5
    130lbs x 5
    145lbs x 8

    Not as awe inspiring as my last week 1 at same weights. I felt good though. My body is still sore from the past few days so I was happy. My assistance exercises were hammer strength shoulder press, standing single arm shoulder press, and shoulder shrugs. I was able to eat a decent amount of calories yesterday but I still need to tweak my diet some more. I think I came in right around 2600-2700 calories, with about 40/30/30 split on c/p/f. I need to get my fats up more though and my carbs down, but with hockey last night I just ran with it.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS EndoTurbo - 2 caps
    BPS Vanillean - 1 cap

    Shooting for about 2600 calories in my feed window today. Tomorrow is an off day so I'll adjust as needed. Hockey was great last night, we won our game and I got into a strange trance in the beginning of 2nd period after other team slashed at our goalie at end of 1st. Ended up scoring 2 goals and an assist in my first shift. Go figure.

    Edit - Will start adding my calorie counts and macros to these posts the next day. I've recently realized that there is no way I am eating enough calories and that I had likely hit a plateau before vacation. Vacation surely reset me.

    2732 calories
    267g protein - 41%
    83g fat - 28%
    200g carbs - 31%
    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
  20. New Member
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    Day #5

    Scheduled Off day

    Morning Supplementation
    PES Alphamine - 1.5 Scoops
    BPS Vanillean - 2 caps
    BPS EndoTurbo - 2 caps

    PM Supplementation
    PES Alphamine - 1.5 Scoops
    BPS EndoTurbo - 2caps

    2576 calories
    100g Fats
    240g Protein
    173g Carb
    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
  21. New Member
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    Day #6

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1.5 scoops
    Scivation Xtend - 1 scoop
    BPS Endosurge Turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 1, Day 4 - Chest
    180lbs x 5
    205lbs x 5
    235lbs x 11

    Great chest day, actually enjoying the change in schedule to allow for an off day on Fridays. Assistance exercises got a little crazy, about 200 reps total consisting of hammer incline press, machine chest fly, 3 different attachment cable tricep press

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS EndoTurbo - 2 caps

    Should have consumed some more protein today, fats were highest macro.

    2545 calories
    213g protein - 31%
    101g fat - 41%
    196g carbs - 28%
    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
  22. New Member
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    Day #7

    Unscheduled off day and refeed. Didn't bother me all that much to take day off.
    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
  23. New Member
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    Day #8

    Preworkout Supplementation
    PES Enhanced - 1.5 scoop
    PES Alphamine - 1.5 scoops
    Scivation Xtend - .5 scoop
    BPS Endosurge Turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 2, Day 1 - Squats
    235lbs x 3
    270lbs x 3
    305lbs x 15

    Blasted through my last work set at 305lbs. I think I could have gone 1-2 more before getting too close to failure but 15 has consistently been my go to point. Already looking forward to next week when I go up to 320lbs. Ive been sticking to a Big But Boring template for squat day, all I do is hit more squats and then add some abs. Did that today as well. Hoping to avoid having as much DOMS as I did last week.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps
    PES Erase Pro - 1 cap (new addition to stack)

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS EndoTurbo - 2 caps
    BPS Vanillean - 1 cap


    2670 Calories
    125g fat
    148g carbs
    243g protein

    Still have fats higher than I want but I think that'll sort out this week.
    Last edited by DAG2013; 04-30-2013 at 11:12 AM. Reason: Macros
    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
  24. Senior Member
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    saw you were logging endosurge. in!
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  25. New Member
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    Thank you both!
    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
  26. New Member
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    Nice numbers man. I see u killin 531!! How's the recomp going for u??
  27. New Member
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    Day #9

    Preworkout Supplementation
    PES Alphamine - 1.5 scoops
    BPS Endosurge Turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    HIIT Workout on elliptical, 400 calories
    Hanging Leg raises - 80 reps total in 5 sets

    Mid-Morning Supplementation
    BPS Vanillean - 2 caps

    PM Supplementation

    PES Alphamine - 1.5 scoops
    BPS EndoTurbo - 2 caps
    BPS Vanillean - 1 cap
    PES Erase Pro - 1 cap

    Macros coming tomorrow as standard, shooting for about 2400-2500 calories with 40/30/30 P/F/C breakdown. May end up higher on the P/F depending on dinner. Just bought some Udo's for the office so I wasnt relying on peanut butter and almonds as much as I have been. More versatile although not as tasty as flax oil. It almost makes me not enjoy my chocolate mint ON Gold Standard...almost.

    2590 calories
    104g Fat - 37%
    166g Carbs - 26%
    237g Protein - 37%

    Wife surprised me with half a mint chocolate chip cupcake from Crumbs. Other than the sugar, it actually fit in quite nicely.
    Last edited by DAG2013; 05-01-2013 at 10:09 AM. Reason: Macros!
    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
  28. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122894
    Level
    19
    Lv. Percent
    29.77%

    Quote Originally Posted by atanocc View Post
    Nice numbers man. I see u killin 531!! How's the recomp going for u??
    My strength is up since I got home from vacation. My diet is better than before so this remaining ~8 weeks I have should be interesting.
    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
  29. New Member
    atanocc's Avatar
    Stats
    5'8"  194 lbs.
    Join Date
    Jan 2012
    Posts
    416
    Rep Power
    264756
    Level
    34
    Lv. Percent
    86.22%
    Achievements Activity Pro

    Quote Originally Posted by DAG2013 View Post

    My strength is up since I got home from vacation. My diet is better than before so this remaining ~8 weeks I have should be interesting.
    That's good man.. Usually vacations slow me down wen I get back( maybe from the drinking n not eating well) but glad that it did the opposite for u brotha keep up the progress
  30. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122894
    Level
    19
    Lv. Percent
    29.77%

    Day #10

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1.5 scoops
    Scivation Xtend - 1 scoop
    BPS endosurge turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 2, Day 2 - Deadlifts
    235lbs x 3
    275lbs x 3
    305lbs x 8

    Deadlifts felt a little off today, could be because I changed my schedule and now have squats 2 days before deads. Still happy with 8 though, probably could have pulled 1 more time. My assistance exercises this morning were pull ups, lat pull downs, barbell bicep curls. 100 reps completed. No DOMS from squats or yesterdays HIIT workout. Hockey tonight.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps
    PES ErasePro - 1 cap

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS Endosurge Turbo - 2 caps
    BPS Vanillean - 1 cap

    2556 calories
    228g protein - 35%
    224g carbs - 34%
    90g fats - 31%

    Carbs were higher today due to hockey. Probably should have ate more.
    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
  31. Senior Member
    jwa254's Avatar
    Stats
    6'1"  195 lbs.
    Join Date
    Mar 2010
    Posts
    2,310
    Rep Power
    689818
    Level
    45
    Lv. Percent
    64.96%
    Achievements Activity ProPosting Pro

    Who are you pulling for?
    Millennium Sport Technologies Representative
    www . millenniumsport . net
  32. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122894
    Level
    19
    Lv. Percent
    29.77%

    Quote Originally Posted by jwa254 View Post
    Who are you pulling for?
    You mean hockey I assume, deadlift pulls are for myself lol

    I still play hockey, so tonight I have a hockey game. In the NHL though, with the Flyers out of the SCP, I'll be rooting for Flyer's west (aka Kings). I dont really care who comes out of the East, but as much as I hate to say it I hope its the Penguins. Hats off to a guy who misses over a month and still finishes 2 points behind the league leader in points.
    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
  33. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122894
    Level
    19
    Lv. Percent
    29.77%

    Day #11

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1.5 scoops
    Scivation Xtend - 1 scoop
    BPS endosurge turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 2, Day 3 - Shoulders
    120lbs x 3
    140lbs x 3
    155lbs x 8,3

    Shoulders workout felt great today. Hockey game last night was miserable, just a terrible effort team wise. After bad games I typically take it out in the gym. Assistance exercises were more shoulder press (95x10x3), Hammer shoulder press (90, 110, 140 +starting weight on eachx10), Standing single arm dumbell shoulder press (40,45,50,40,35 x10), free weight shoulder shrugs (90x15,20,20). The last exercise was new to me, looked good to try based on ricroc's experience.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps
    PES ErasePro - 1 cap

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS Endosurge Turbo - 2 caps
    BPS Vanillean - 1 cap

    2610 Calories
    98g Fat - 34%
    201g Carb - 31%
    231g Protein - 35%
    Last edited by DAG2013; 05-03-2013 at 10:35 AM. Reason: Macros!
    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
  34. New Member
    atanocc's Avatar
    Stats
    5'8"  194 lbs.
    Join Date
    Jan 2012
    Posts
    416
    Rep Power
    264756
    Level
    34
    Lv. Percent
    86.22%
    Achievements Activity Pro

    Quote Originally Posted by DAG2013 View Post
    Day #11

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1.5 scoops
    Scivation Xtend - 1 scoop
    BPS endosurge turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 2, Day 3 - Shoulders
    120lbs x 3
    140lbs x 3
    155lbs x 8,3

    Shoulders workout felt great today. Hockey game last night was miserable, just a terrible effort team wise. After bad games I typically take it out in the gym. Assistance exercises were more shoulder press (95x10x3), Hammer shoulder press (90, 110, 140 +starting weight on eachx10), Standing single arm dumbell shoulder press (40,45,50,40,35 x10), free weight shoulder shrugs (90x15,20,20). The last exercise was new to me, looked good to try based on ricroc's experience.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps
    PES ErasePro - 1 cap

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS Endosurge Turbo - 2 caps
    BPS Vanillean - 1 cap

    Macros coming later.
    Nice work big guy! Can't let the bad game slow u down at the gym!
  35. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122894
    Level
    19
    Lv. Percent
    29.77%

    Day #12

    Scheduled off day. Macros not coming, took my wife out for a birthday dinner. Ate fairly healthy though.

    AM Supplementation
    PES Alphamine - 1.5 scoops
    BPS endosurge turbo - 2 caps

    Mid-morning Supplementation
    BPS Vanillean- 2 caps
    PES ErasePro - 1 cap

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS Endosurge Turbo - 2 caps
    BPS Vanillean - 1 cap
    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
  36. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122894
    Level
    19
    Lv. Percent
    29.77%

    Day #13

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1.5 scoops
    Scivation Xtend - 1 scoop
    BPS Endosurge Turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 2, Day 4 - Chest
    195lbs x 3
    220lbs x 3
    250lbs x 8 (PR)

    Another great chest day, actually enjoying the change in schedule to allow for an off day on Fridays. Assistance exercises got a little crazy again, about 160 reps total consisting of hammer incline press, machine chest fly, 3 different attachment cable tricep press. Triceps were just jacked after the end, noticed a huge pump all around.

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS EndoTurbo - 2 caps
    PES Erase Pro - 1 cap

    Did not eat enough.

    2190 calories
    158g protein - 28%
    66g fat - 26%
    259g carbs - 46%
    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
  37. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122894
    Level
    19
    Lv. Percent
    29.77%

    Day #14

    More birthday celebration with my wife, out for another birthday dinner and lunch with friends. Took my refeed day seriously. Ended up getting a HIIT workout in late in day.

    AM Supplementation
    PES Alphamine - 1.5 scoops
    BPS endosurge turbo - 2 caps

    Mid-morning Supplementation
    PES ErasePro - 1 cap

    PM Supplementation
    BPS Endosurge Turbo - 2 caps
    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
  38. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122894
    Level
    19
    Lv. Percent
    29.77%

    Day #15

    Preworkout Supplementation
    PES Enhanced - 1.5 scoop
    PES Alphamine - 1.5 scoops
    Scivation Xtend - .5 scoop
    BPS Endosurge Turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 3, Day 1 - Squats
    255lbs x 5
    290lbs x 3
    320lbs x 11 PR

    This was tough. My last trip over 315lbs was 12 reps, was pretty happy with 11 at 320lbs. Last one took a lot, I hit parallel, started to push, and felt like I just paused there. Dug deep and got through it though. Assistance was 5 more sets of squats to 10 reps, (225, 225, 185, 185, 135) and some abs.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps
    PES Erase Pro - 1 cap (new addition to stack)

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS EndoTurbo - 2 caps
    BPS Vanillean - 1 cap


    2648 Calories
    174g carbs - 26%
    114g fat - 38%
    237g protein - 36%
    Last edited by DAG2013; 05-07-2013 at 10:16 AM. Reason: Macros
    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
  39. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122894
    Level
    19
    Lv. Percent
    29.77%

    Day #16

    Preworkout Supplementation
    PES Alphamine - 1.5 scoops
    Scivation Xtend - .5 scoop
    BPS Endosurge Turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    HIIT Elliptical workout - 400 calories, 10 intervals 60s on, 60s off. total time 26 minutes. My legs were feeling yesterday, no DOMS just tired.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps
    PES Erase Pro - 1 cap

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS EndoTurbo - 2 caps
    BPS Vanillean - 1 cap


    2462 Calories
    178g carbs - 30%
    88g fat - 33%
    223g protein - 37%
    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
  40. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122894
    Level
    19
    Lv. Percent
    29.77%

    Day #17

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1.5 scoops
    Scivation Xtend - 1 scoop
    BPS endosurge turbo - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 3, Day 2 - Shoulders (schedule change)
    130lbs x 5
    145lbs x 3
    165lbs x 8 PR

    Another great shoulder day. The PR actually surprised me and I felt like I could have maybe gone 1 more. My shoulders used to be my weak link, especially after my injury a couple years back, but I feel like I am definitely on the right track now. I changed schedule this week to allow for an extra day before deadlifts, likely back to regular programming next week on deload week. Assistance exercises were more shoulder press (135, 115, 95), Hammer shoulder press (90, 110, 110, 110, 140 +starting weight on eachx10), free weight shoulder shrugs (90x15,20,20).

    Mid-morning Supplementation
    BPS Vanillean- 2 caps
    PES ErasePro - 1 cap

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS Endosurge Turbo - 2 caps
    BPS Vanillean - 1 cap

    2535 Calories
    103g Fat - 36%
    159g Carb - 24%
    257g Protein - 39%
    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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