DAG2013's 5/3/1 Workout Log

[DAG2013]

I signed up for AM not too long ago and have been really happy about the community and the vast amount of information sharing that goes on within these walls. I have been logging my own workouts for some time and since I just switched to 5/3/1 based on recommendations on this board, I figured I would start posting up the results. I'll be mixing in supplements as I go through cycle phases on 5/3/1 so it'll also be an opportunity for me to keep on how stuff is working for me personally.

Little background:
Back in college, some 16 years ago (gulp), I weighed in at a jiggly 235 at 5'8". I was pretty miserable, was enjoying my freshman year too much, and wasnt doing much of anything physically. I had always been on the bigger side but decided enough was enough. I got down to 155lbs in about a 7 months time frame, didnt feel very healthy doing it but my clothes sure fit better. After that I took lifting seriously for the first time in my life, and for about 6 months I did great job hitting the gym and weighed in at about 175lbs.

I slowly gained the weight back after college and as my first marriage ended, I topped at 225lbs. My body composition was different than it had been back in college, but it wasnt good. After my divorce, I obviously got back into the dating scene and was also downhill mountain bike racing. I was training hard, doing well, until I suffered a grade III shoulder seperation on my left shoulder. I worked hard to get back on my bike, won the last race of the season but I havent raced since October 2010. Since then, Ive recommitted to eating healthy and taking better care of my body, something that my new wife and I very much share in common.

I have some theories about my biology which it will be interesting to test throughout this log and supplementation. The first of which is that I am estrogen sensitive, my first supplement cycle is including PES Erase as a result of that theory. I also believe that my body responds better when my food ratios are close 40/30/30, I typically eat somewhere with 10% +/- of that. My food cheats fall on the weekends, I'll be sure to include those as well!

My next 5/3/1 cycle will start on Monday, March 4. I have been doing the main exercise and then doing about 80-100 reps of assistance exercises depending on what week I am in the 5/3/1 timeline.

First cycle goal - Recomp

First supplementation
USPLabs Versa-1
PES Enhanced
PES Erase
PES Alphamine

Enjoy the ride if you follow, I know I will.

[DAG2013]

Day #1

AM Supplementation
Versa-1, Enhanced, Erase - 30 minutes pre-workout and taken in a fasted state

5/3/1 Week 1, Day 1 - Bench Press
175lbs x 5
200lbs x 5
230lbs x 12 (PR)

My assistance exercises this morning were dips, machine chest fly, incline dumbell press, and cable tricep press. A total of 140 reps of assistance completed in sets of 10. Little more than I usually do but I was feeling it and moving fast, total workout time was only 35 minutes.

Supplement notes - very focused, some thermogenic effect, clean energy (still feel it 4 hours later). Alphamine will be taken mid-morning (2 scoops) and afternoon (1 scoop), second Erase pill early afternoon.

[DAG2013]

Day #2

Off day from lifting

Cardio - Hockey game tonight

Supplementation will be same as yesterday with the exception of Enhanced.

Supplement notes - I ran alphamine a little last year and didnt really notice anything so I didnt continue it. Then again, I wasnt following a good diet and wasnt as active/lifting as frequently. I did miss the taste though which is surprisingly good. Noticed some DOMS this morning from yesterday's chest workout, I noticed that throughout my first V-1 cycle as well.

[DAG2013]

Day #3

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Enhanced - 1.5 scoops
PES Erase - 1 cap
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 1, Day 2 - Deadlifts
215lbs x 5
245lbs x 5
280lbs x 12 (PR)

My assistance exercises this morning were wide/narrow grip pullups, kroc rows (80lbs), cable bicep curl, barbell bicep curl. A total of 120 reps of assistance completed in sets of 10 except for the kroc rows which was 1 set of 20 reps.

Mid-morning Supplementation
PES Alphamine - 2 scoops

PM Supplementation
PES Erase - 1 cap
PES Alphamine - 1 scoop

Supplement notes - I am really liking Enhanced the more I use it. Hockey last night was against a team of early twenty somethings (my team is over 30) and I didn't know how good my workout would be. The enhanced and Versa-1 got me going by the time I hit the gym and I was able to blast through a deadlift PR by 2 reps. Deadlifts are my weakest lift, but I am starting to enjoy them. I think the Erase is starting to kick in, I've been peeing constantly so I should be drying out, that or I need to cut back on my water intake. Pants felt a little looser this morning.

[DAG2013]

Day #4

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Enhanced - 1.5 scoops
PES Erase - 1 cap
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 1, Day 3 - Shoulders
110lbs x 5
125lbs x 5
140lbs x 10

My assistance exercises this morning were standing alternating dumbell press (40,45,50), Hammer machine overhead press, shoulder shrugs. A total of 110 reps of assistance completed in sets of 11. Shoulders were my weak point, I made the mistake of ignoring them for a very long time. When I hurt my shoulder 2+ years ago I knew that had to change. I've been really happy with my shoulder strength since making that decision.

PM Supplementation
PES Erase - 1 cap

Supplement notes - I had a conference out of the office today, my routine was a little messed up. Got to work at home in the afternoon but didnt have my alphamine here. Back to regular schedule tomorrow.

[DAG2013]

Day #5

AM Supplementation
USPLabs Versa-1 - 1 cap
PES Erase - 1 cap
PES Alphamine - 2 scoops

PM Supplementation
PES Erase - 1 cap
PES Alphamine - 1 scoop

Off day today. Squat day tomorrow which I am really looking forward to.

[rockme]

Great looking log, man. Your workouts and supplementation seem very organized. I tried 5/3/1 for a month and was vastly disappointed. I did not get stronger despite being in a huge caloric surplus. By the third week, strength was the same! However, I seem to be the rarity with this, as there are countless 5/3/1 success stories. Just make sure you stick with the templates. I think the BBB template is the best one if anything. I am running a 6 week program myself right now that is a hybrid of Soviet philosophies and Ed Coan. Thinking about logging it because I keep track of everything better....BTW, Erase is awesome, but make sure you are running a quality test booster with it

[DAG2013]

Thanks rockme! I was very happy with the first cycle of 5/3/1 and so far so good with cycle #2. This morning was a bit of an off day for bench press, post that shortly, but I think it has to do with less sleep this weekend, a good squat day, spinning yesterday, and not eating all that well. Monday's I am usually a little bit foggy I suspose as my diet gets back to normal.

running erase solo right now just to check it out, but I will be doing EP and test powder shortly.

[DAG2013]

Day #6

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Enhanced - 1.5 scoops
PES Erase - 1 cap
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 1, Day 4 - Squats
215lbs x 5
245lbs x 5
280lbs x 15

My assistance exercises this morning were squats (185x10x5), back raises (25, 45 10x2 each), dips (10x4) and abs. not a huge number for me on squats but I was pleased. I usually dont do my Saturday workout fasted but I decided to today. COD Black Ops 2 kept me busy the hour before the gym lol

Mid Morning Supplementation
PES Alphamine - 2 scoops

PM Supplementation
PES Erase - 1 cap

Supplement notes - I havent weighed myself at all through this process but my clothes are a little looser, my mid-section seems a little more defined as well. I have some stubborn fat that I just cant seem to kick, I think a little more work on the diet may be in order along with more HIIT style cardio.

[DAG2013]

Day #7

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Alphamine- 2 scoops
PES Erase - 1 cap
All taken 30 minutes pre-workout in a fasted state

Spin class - 45 minutes plus 15 minutes pre class

This was tough. I woke up with some DOMS from squat day but decided that I better move my legs. I didnt go as hard as I can on a bike but it felt good. Rest of the day I was pretty sore.

PM Supplementation
PES Erase - 1 cap

Supplement notes - My first squat day on versa-1 caused some pretty bad DOMS the next day. After that though the remaining squat days in my V-1 bottle were fine. Hoping this is the same.

[DAG2013]

Day #8

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Enhanced - 1.5 scoops
PES Erase - 1 cap
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 2, Day 1 - Bench Press
190lbs x 3
215lbs x 3
240lbs x 6

My assistance exercises this morning were incline hammer press, dips, machine fly, cable triceps press. I knew during my warm up that this was going to be an off day, just didnt feel all that up to it. Surprisingly my assistance exercises went better than my main.

Mid Morning Supplementation
PES Alphamine - 2 scoops
PES Erase - 1 cap

PM Supplementation
PES Erase - 1 cap

Supplement Notes - added a 3rd Erase cap. We'll see how I feel on that.

[DAG2013]

Day #9

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Alphamine- 2 scoops
PES Erase - 1 cap
All taken 30 minutes pre-workout in a fasted state

Elliptical machine - 30 minutes: 5 mins warmup, 20 mins 1:1 HIIT intervals, 5 min cooldown
Abs - hanging leg raises 20x4, dumbbell side bends 10x3 (45, 50, 55)

Got right up today and didnt feel sore in the legs, no DOMs from yesterday's chest workout.

Mid morning and PM Supplementation
PES Erase - 2 caps
PES Alphamine - 1 scoop

General notes - My stomach is back to normal after fighting through the crappy foods from the weekend. Thinking I'll stick a little closer to my diet this coming weekend to see how Monday goes..

[DAG2013]

Day #10

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Enhanced - 1.5 scoops
PES Erase - 1 cap
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 1, Day 2 - Deadlifts
230lbs x 3
265lbs x 3
295lbs x 8

My assistance exercises this morning were wide/narrow grip pullups, cable bicep curl, barbell bicep curl. A total of 100 reps of assistance completed in sets of 10.

Mid-morning Supplementation
PES Alphamine - 2 scoops
PES Erase - 1 cap

PM Supplementation
PES Erase - 1 cap
PES Alphamine - 1 scoop

Supplement notes - Day 3 of taking 3 Erase pills. Dont' have joint pain to complain about. Hockey game at night, felt fine despite playing against a team of college students.

[DAG2013]

Day #11

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Enhanced - 1.5 scoops
PES Erase - 1 cap
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 1, Day 2 - Shoulders
115lbs x 5
135lbs x 5
150lbs x 10 (PR)

My assistance exercises this morning were hammer shoulder press, standing alternating dumbbell press (40, 45, 50, 55, 45), and dumbbell shrugs (95, 95, 110). My last shoulder press rep was fairly ugly but I managed to push it up there, definitely a PR I was psyched about despite the form.

Mid-morning Supplementation
PES Alphamine - 2 scoops
PES Erase - 1 cap

PM Supplementation
PES Erase - 1 cap
PES Alphamine - 1 scoop

[ricroc]

Good looking log so far. How is the Versa-1/Enhanced combo treating you? Feeling a better mind-muscle connection? Getting solid pumps from it?

I like Enhanced. And what's in Versa-1, is also in Enhanced. I would imagine given the formulation of Enhanced, it'd pair well with Versa-1.

[DAG2013]

Good looking log so far. How is the Versa-1/Enhanced combo treating you? Feeling a better mind-muscle connection? Getting solid pumps from it?

It has definitely been a great pairing so far. I work out at about 6am so I need something that gets me up and gets me going. The Enhanced certainly does that and the combo together with V1 has me seriously focused all morning. The mind-muscle connection is something that I havent really experienced prior to V1, I ran that solo last cycle to get a feel for it alone. The MMC with Enhanced and V1 has definitely gotten me past some PR's and I didnt really start to take off with V1 until I got to week 3 (week coming up). I have been getting great upper body pumps, specifically triceps.

[DAG2013]

Day #12

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Alphamine- 2 scoops
PES Erase - 1 cap
All taken 30 minutes pre-workout in a fasted state

Spin class - 45 minutes plus 15 minutes pre class

Felt good throughout the class even though the instructor was driving me nuts with her poor form and rpm pace. I am pretty sure my spin experiment is over, I didnt really like either of the instructors who taught the class' I did in the last week. It's getting warm enough to run anyway.

PM Supplementation
PES Erase - 2 caps

Big squat day tomorrow followed by my favorite cheat meal.

[DAG2013]

Day #13

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Enhanced - 1.5 scoops
PES Erase - 2 caps
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 2, Day 4 - Squats
230lbs x 3
265lbs x 3
295lbs x 15

My assistance exercises this morning were squats (225x10), back raises (25, 45 10x2 each), and abs. Hit the gym a little earlier this Saturday than I usually do. Was pretty happy with the squat number and Im really looking forward to seeing what I can put up this coming weekend.

Mid Morning Supplementation
PES Alphamine - 2 scoops

PM Supplementation
PES Erase - 1 cap

General notes - Wife and I had a nice dinner out the night before this. Didnt break diet other than 2 glasses of wine. I did get to enjoy my favorite cheat meal on Saturday for lunch, Federal Donuts fried chicken. They are the best fried chicken in Philly, gourmet spiced and you get 3 huge pieces of white meat so it's not your KFC style fried chicken where it's mostly skin and no protein. Not to mention the fact that it comes with a donut and makes wherever you eat it smell delicious.

[DAG2013]

Day #14

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Alphamine- 2 scoops
PES Erase - 2 cap
All taken 30 minutes pre-workout in a fasted state

Elliptical machine HIIT workout 1:1 intervals, 150-165bpm target heart rate.

After last week I was a little concerned that this would just destroy my legs but I hung in there and made it through. Going to start running again this week.

PM Supplementation
PES Erase - 1 caps

[DAG2013]

Day #15

Preworkout Supplementation
USPLabs Versa-1 - 1 cap
PES Enhanced - ~2 scoops
PES Erase - 1 cap
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 2, Day 1 - Bench Press
205lbs x 5
230lbs x 3
255lbs x 6 (255x4)

My assistance exercises this morning were incline hammer press, dips, machine fly, cable triceps press. After last week I was a little weary going into today but knew that I had kept closer to my diet this past weekend (despite the fried chicken). I was also not experiencing any DOMS from the squats and HIIT workouts. I ran my last work set and stopped at 6 because I didnt have a spotter around. I knew I had something left in the tank so I ran another set and cranked out 4 more. I figure if I had had a spotter, I would have hit 255x8 in my workset which would have been a PR for me. gym is pretty empty at 630am, I'll take what I can get without risking anything.

Mid Morning Supplementation
PES Alphamine - 2 scoops
PES Erase - 1 cap

PM Supplementation
PES Erase - 1 cap

Supplement Notes - So far so good on the 3rd Erase cap. I thought I would have issues after hockey last week but I havent had any joint issues to speak of an its been a week.