DAG2013's 5/3/1 Workout Log

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  1. Day #28

    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 1 - Squats
    225lbs x 5
    260lbs x 5
    295lbs x 15

    Back to the start again. Another new cycle starts today. Felt really good on squats this morning, considering what I did as assistance, my guess is that I had another 2-5 left in the tank at 295lbs. I need to stop calling 15 reps the end and just push through. I have a good system on squats, I count them out in 5's. Seems to keep me going. Assistance was more squats x 10 (225, 185, 185, 185, 135).

    Some observations 4 weeks into this supplementation. IF is going very well. I think this is becoming more of a recomp than a cut, I am just not eating disciplined enough to really cut. but I am noticing looseness in the clothes, and my upper abs stand out a little in the mornings so more definition is coming. I think since I made a conscious decision to eat more, Ive actually been losing weight.

    Big choice next 4 weeks, add Test Powder or leave it out?

    Mid-morning Supplementation
    PES ErasePro - 1 cap

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

    Macros coming later.
    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


  2. Quote Originally Posted by DAG2013 View Post
    Day #28

    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 1 - Squats
    225lbs x 5
    260lbs x 5
    295lbs x 15

    Back to the start again. Another new cycle starts today. Felt really good on squats this morning, considering what I did as assistance, my guess is that I had another 2-5 left in the tank at 295lbs. I need to stop calling 15 reps the end and just push through. I have a good system on squats, I count them out in 5's. Seems to keep me going. Assistance was more squats x 10 (225, 185, 185, 185, 135).

    Some observations 4 weeks into this supplementation. IF is going very well. I think this is becoming more of a recomp than a cut, I am just not eating disciplined enough to really cut. but I am noticing looseness in the clothes, and my upper abs stand out a little in the mornings so more definition is coming. I think since I made a conscious decision to eat more, Ive actually been losing weight.

    Big choice next 4 weeks, add Test Powder or leave it out?

    Mid-morning Supplementation
    PES ErasePro - 1 cap

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

    Macros coming later.
    Nicee work man.. At what tempo u doing them squats if u dnt mind me askin??
    •   
       


  3. Quote Originally Posted by atanocc View Post

    Nicee work man.. At what tempo u doing them squats if u dnt mind me askin??
    Once things get over 225 I am about a 2s down 2s up tempo. Controlled down to parallel or just below and then up. Anything 225 and under is faster and 185 and under I could squat jump so those go pretty quick tempo.
    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

  4. Day #29

    HIIT on the elliptical.

    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

  5. Day #30

    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 - Bench press
    180lbs x 5
    210lbs x 5
    240lbs x 9,2

    Assistance exercises today were incline hammer press, chest fly, 2 types of cable tricep press.

    Mid-morning Supplementation
    PES ErasePro - 1 cap

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS Endosurge Turbo - 2 caps
    USPLabs Test Powder - 2 scoops (will be going into morning)

    4 weeks of Test Powder being added.

    2538 Calories
    108g Fat - 38%
    150g Carbs - 23%
    247g 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

  6. Day #31

    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
    115lbs x 5
    135lbs x 5
    150lbs x 8

    Assistance exercises today were hammer shoulder press, standing alternating dumbbell press (love these), shoulder shrugs. And yes, I changed schedule again, wasnt quite fully back to normal from squat day yet lol

    Mid-morning Supplementation
    PES ErasePro - 1 cap
    USPLabs Test Powder - 1 scoop
    BPS Vanillean - 2 caps (been lax with this lately)

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS Endosurge Turbo - 2 caps
    USPLabs Test Powder - 1 scoop

    Breaking apart the Test Powder is the way to go for me, my stomach doesnt react well to 2 scoops at one time or having it pre-workout. With hockey I loaded up on calories, got more fat than I wanted though due to my food choice post hockey (ground lamb burgers).

    3287 Calories
    149g Fat - 41%
    243g Carbs - 29%
    247g Protein - 30%
    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

  7. subbed. bout to start 5/3/1 tomorrow

  8. Day #32 - Scheduled off day, regular supplementation

    Day #33

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1.5 scoops
    USPLabs Test Powder - 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 2, Day 1 - Squats
    245lbs x 3
    280lbs x 3
    315lbs x 8

    This pretty much sucked. Not sure if it was doing deadlifts on Thursday and then squats 2 days later, but something felt way off. My heavy set, around rep 7, I felt a twinge in my back and then on my way down for rep 8 I knew something was getting tweaked so I stopped after that rep. Rib pain, mid back on my left side. Ive had this happen before, usually when I lose my tightness so that is likely what occurred momentarily. I can usually get a dozen at 315lbs so I'll have to get back at it next week.

    Mid-morning Supplementation
    PES ErasePro - 1 cap

    PM Supplementation
    USPLabs Test Powder - 1 scoop
    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

  9. Day #34

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

    LISS on the elliptical, didnt want to push it after tweaking my back doing squats. Felt better today though. A little bit of DOMS, I think from the new inclusion of Test Powder last week.
    Big choice next 4 weeks, add Test Powder or leave it out?

    Mid-morning Supplementation
    PES ErasePro - 1 cap

    PM Supplementation
    USPLabs Test Powder - 1 scoop
    BPS Endosurge Turbo - 2 caps

    Macros
    2550 calories
    67g fat - 24%
    260g carbs - 41%
    224g protein - 35%

    eating was a bit off, too many carbs. Hockey tomorrow so I'll likely keep my carbs over 200g again.
    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. We all have em bad days sometimes brotha.. Just keep at it.. Ull get em next week! But yea when I was on 531, squats n deadlift too close together really effected my lifts.. The DOMs was to intense .. Sometimes I had to put bench n military after each other to get more days between the squat n DL
    •   
       


  11. Quote Originally Posted by atanocc View Post
    We all have em bad days sometimes brotha.. Just keep at it.. Ull get em next week! But yea when I was on 531, squats n deadlift too close together really effected my lifts.. The DOMs was to intense .. Sometimes I had to put bench n military after each other to get more days between the squat n DL
    Ive been experimenting with my schedule lately based on what day I play hockey. Last week I put bench and shoulders press after each other but that put deads on Saturday. Can confidently say that that doesnt work for me.

    I'll get at it on Monday, hard to believe Im almost back to my "1" week.
    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. Day #35

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    USPLabs Test Powder - 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 2, Day 2 - Bench press
    195lbs x 3
    225lbs x 3
    250lbs x 6,3,3

    Utilized some rest pause for my big set today. I actually like this method and I am getting a great pump from it. Assistance exercises today were incline hammer press, chest fly, 2 types of cable tricep press.

    Mid-morning Supplementation
    PES ErasePro - 1 cap

    PM Supplementation
    BPS Endosurge Turbo - 2 caps
    USPLabs Test Powder - 1 scoop

    2706 Calories
    94g Fat - 31%
    218g Carbs - 32%
    243g Protein - 37%

    Day #36 - looks like I might have missed a day or two as Im looking through here...

    Preworkout Supplementation
    PES Enhanced - 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 2, Day 3 - Deadlifts
    245lbs x 3
    280lbs x 3
    315lbs x 6,1


    Hockey last night and didnt get home till 1215am. Woke up at 6am for the gym still. Not upset with the results on the pulls but I know I have done better. I have made a decision that after this current 5/3/1 cycle ends I am going to mix up my training for at least 4 weeks and then come back to 5/3/1. Still going to use the 5/3/1 style for squats and shoulder press, my body is reacting very well to that. I feel like I am lacking on the deads and bench press. we'll see what happens.

    Mid-morning Supplementation
    PES ErasePro - 1 cap

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

    No macros for today, went to the Phillies and ate ball park food for dinner :P

    I am out of Alphamine so in its place I'll be starting with USPLabs OEP ThermoPowder.
    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. Day #37 - scheduled off day, usual supps

    Day #38

    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
    125lbs x 3
    145lbs x 3
    160lbs x 3

    Assistance exercises today were hammer shoulder press. had to cut my workout short due to my wife having to come home early from culinary school.

    Mid-morning Supplementation
    PES ErasePro - 1 cap
    USPLabs Test Powder - 1 scoop

    PM Supplementation
    PES Alphamine - 1.5 scoops
    BPS Endosurge Turbo - 2 caps
    USPLabs Test Powder - 1 scoop
    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

  14. Day #39

    LISS on the elliptical with some abs

    Day #40

    Preworkout Supplementation
    PES Enhanced - 1 scoop
    PES Alphamine - 1.5 scoops
    USPLabs Test Powder - 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 2, Day 1 - Squats
    250lbs x 5
    295lbs x 3
    330lbs x 7, 2

    After last weeks episode with my back hurting I was a little worried when I put 330lbs on. but I felt fine in the end. I think I could have done 1 more rep in the first set before my rest pause but I was happy with 7. I think the day I did 315lbs for 12 or whatever it was I must have had an exceptional day. knocked out 3 sets of 10 at 225 and then 2 set of 10 at 185 for assistance. then threw in some abs.

    Mid-morning Supplementation
    PES ErasePro - 1 cap

    PM Supplementation
    USPLabs Test Powder - 1 scoop
    BPS Endosurge Turbo - 2 caps

    The TP is starting to kick in now that it's been 2 weeks, Im pissed I wasnt running it the whole time. Havent been great tracking my foods lately, should get back to that soon. This whole cycle has been more of a recomp than anything, my clothes are fitting loser but I can tell Ive added muscle. Scale hasnt moved but I feel great.

    Day #41 - unscheduled off day due to some DOMS from squats. usual supps.
    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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