DAG2013's 5/3/1 Workout Log

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  1. New Member
    DAG2013's Avatar
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    5'8"  195 lbs.
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    DAG2013's 5/3/1 Workout Log


    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.

  2. New Member
    DAG2013's Avatar
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    5'8"  195 lbs.
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    Jan 2013
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    192
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    122892
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    19
    Lv. Percent
    28.47%

    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.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
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    192
    Rep Power
    122892
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    19
    Lv. Percent
    28.47%

    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.
    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. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
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    192
    Rep Power
    122892
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    19
    Lv. Percent
    28.47%

    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.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
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    19
    Lv. Percent
    28.47%

    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.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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.
    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. New Member
    rockme's Avatar
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    5'8"  201 lbs.
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    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
  8. New Member
    DAG2013's Avatar
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    5'8"  195 lbs.
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    Jan 2013
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    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.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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.
    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
  11. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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..
    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. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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.
    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. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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
    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
  15. Senior Member
    ricroc's Avatar
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    5'10"  191 lbs.
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    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.
  16. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
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    122892
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    Lv. Percent
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    Quote Originally Posted by ricroc View Post
    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.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    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.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #16

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

    PM Supplementation
    PES Erase - 1 cap

    Off day today. My wife has been complaining that she doesn't think I have taken enough off days. I actually tend to agree with her. Next cycle I am going to try and lift 4 times and do 4 cardio sessions (including hockey), my schedule will have to change in order to make that happen AND take a 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
  22. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #17

    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 3, Day 2 - Deadlifts
    245lbs x 5
    280lbs x 3
    310lbs x 10 (PR!)

    My assistance exercises this morning were pullups, Kroc Rows (80x20 PR each side), hammer strength rows, single arm cable bicep curl, barbell bicep curl. A total of 140 reps of assistance completed in sets of 10. So maybe my wife was on to something, the day off produced an interesting result. I also ate a pretty decent amount of food yesterday so that also could have been a factor. 310 for 10 reps is a PR at that weight by 4 reps and it beat my last cycle's week 3 reps of 305x8 which was also a PR. Best part, my grip didn't feel like it was failing. I would also like to thank Disturbed's Down with the Sickness, song started and I just gripped and ripped it. Seems like it worked. Really excited about this PR.

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

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

    General notes - Hockey tonight. It's playoffs, and potentially my last game with the team I currently play with. Most of the same guys are forming a new team, but there's always something awkward about a team disbanding. maybe Im thinking about it too much at 34.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #17

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

    PM Supplementation
    PES Erase - 1 cap

    Off day again. I dont like taking 2 off days in a week but I didnt get home from hockey till around midnight. Since my workouts are only 6 hours later I opted to just skip the day. Didn't happen on purpose but I ended up fasting until about 1230 and then stopped eating at 8pm. Might have to give IF a try.
    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. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #18

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

    5/3/1 Week 3, Day 3 - Shoulders
    125lbs x 5
    140lbs x 3
    160lbs x 7 (PR)

    My assistance exercises this morning were standing alternating dumbbell shoulder press, dumbbell shrugs, push press, hammer strength press. A total of 110 reps of assistance completed in sets of 10. 160 for 7 reps is a PR, I have actually never shoulder pressed 160lbs at all.

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

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

    Tomorrow is the last big day of lifting before the deload week. Overall I'd say I am pretty happy with the strength results over the last 3 weeks so far.
    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
  25. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #19

    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 3, Day 4 - Squats
    245lbs x 5
    280lbs x 3
    310lbs x 15 (PR)

    My assistance exercises this morning were squats (225x10x2, 135x10x2) and abs (cable crunches, leg raises, db side bends). I have been waiting all week for today. I was expecting big things and I didnt disappoint myself. I was a little weary during my 280 set that I would not hit 310 all that hard. But by rep 5 with the 310 I knew I was in good shape; reps 12-15 were pretty hard to push through and I paused at the top longer than I usually do but I was parallel or slightly below for all 15. Since I started 5/3/1, my squat PR has gone from 315x6 to 310x15. That is a huge increase. I have deload week coming up and then after that I have to figure out how to structure 2 weeks before I take a weeks vacation. I will likely start the next cycle and then restart it when I return. I really need to get my diet back in check, too much celebrating lately.

    Mid Morning Supplementation
    PES Alphamine - 2 scoops

    PM Supplementation
    PES Erase - 1 cap

    General notes - Wife and I had dinner out consisting of oysters, a burger, and a beer. Diet during the day wasnt spectacular.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #20

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

    Went for a run today, did about 3 miles or so. It's been a long time since I ran outside but I felt totally fine other than my quads being angry at me for running the day after I did squats.
    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
  27. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #21

    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 4, Day 1 - Bench Press
    165lbs x 5
    165lbs x 5
    185lbs x 5

    My assistance exercises this morning were incline barbell press, cable tricpes press, and barbell bench press. I am not sure what happened but I got a piercing headache during incline press, it went away shortly after I left for the office (about 60 minutes post workout). Not sure if it was the Enhanced, yesterdays food, or lack of water that did it. I'll see what happens on Wednesday, might be time to shake the Enhanced canister.

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

    PM Supplementation
    PES Erase - 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
  28. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #22

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

    PM Supplementation
    PES Erase - 1 cap

    Off day today. Did IF again till about 1230ish. Started adding in Vanillean mid morning just to play around.
    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
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #23

    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 4, Day 2 - Deadlifts
    155lbs x 5
    185lbs x 10
    185lbs x 10

    Deload week, felt like lifting more than just 165lbs. My assistance exercises this morning were lat pull downs, Kroc Rows (80x20 each side), single arm cable bicep curl, barbell bicep curl. A total of 100 reps of assistance completed in sets of 10. I got a headache during my workout on Monday and attributed it to my supplementation. I got a similar, but more dull headache this morning on the other side of my head. Fairly certain that today I noticed I was overheating. I noticed in my first cycle of Versa-1 that the thermogenic effect hit me harder further into the cycle, this may be what's going on.

    Mid-morning Supplementation
    BPS Vanillean- 1 cap
    PES Erase - 1 cap

    PM Supplementation
    PES Erase - 1 cap
    PES Alphamine - 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
  30. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #24

    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 4, Day 3 - Shoulders
    65lbs x 5
    85lbs x 5
    105lbs x 5

    Deload week, again felt like lifting more than the last set but stuck with that as my max this workout. My assistance exercises this morning were shoulder press (85,85,105 x10), hammer strength shoulder press (90,90, 140,140 x10), shoulder shrugs (190,190, 220 x15). I started to get a headache again during my workout but started drinknig a ton of water and made it through. I think it's the combo of V1 and Enhanced requiring me to drink more water than I did on just V1 alone. I'll be ultra hydrating on Saturday for Squats.

    Mid-morning Supplementation
    BPS Vanillean- 1 cap
    PES Erase - 1 cap

    PM Supplementation
    PES Erase - 1 cap
    PES Alphamine - 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
  31. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #25

    AM Supplementation
    USPLabs Versa-1 - 1 cap
    PES Erase - 2 cap
    PES Alphamine - 2 scoops
    Taken 30 minutes pre workout in fasted state

    Cardio and abs. did intervals on the eliptical. Got a late start this AM which was fine, worked from home today.

    PM Supplementation

    PES Erase - 1 cap

    IF until 1230. the more I play with this the more I am thinking about doing this for my upcoming cut. Just trying to figure out supplementation.
    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
  32. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #26

    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 4, Day 4 - Squats deload week
    185lbs x 10
    185lbs x 10
    225lbs x 10

    My assistance exercises this morning were squats and abs (leg raises, db side bends). pretty quick workout, I stuck with squats because I was thinking ahead to running on Sunday. My workout schedule is going to change after my vacation in 2 weeks, trying to figure out how to mix in more runs which means moving squats to accomodate running and hockey.

    Mid Morning Supplementation
    PES Alphamine - 2 scoops

    PM Supplementation
    PES Erase - 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
  33. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #27

    AM Supplementation
    USPLabs Versa-1 - 1 cap
    PES Erase - 2 cap
    PES Alphamine - 2 scoops
    Taken 30 minutes pre workout in fasted state

    2.7 mile run in 23 minutes. Pretty slow going run but I dressed too warm, temps are starting to go up.

    PM Supplementation

    PES Erase - 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
  34. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #28 Last day on current cycle!

    AM Supplementation
    USPLabs Versa-1 - 1 cap
    PES Enhanced - 1scoop
    PES Alphamine - 1 scoop
    PES Erase - 2 caps
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 1, Day 1 - Bench Press
    180lbs x 5
    205lbs x 5
    235lbs x 10

    My assistance exercises this morning were machine chest fly, incline hammer press, and cable tricep press (2 different attachments). A total of 140 reps of assistance completed in sets of 10. I have noticed that throughout 5/3/1 my bench press is the only thing that is making really big gains. I attribute this to my body reacting better, IMO, to dumbbell bench than barbell. I may try to figure out how to do that next cycle for 4 weeks just to mix things up and then come back to barbell.

    Supplement notes - 1st time doing 1 scoop of Enhanced and 1 scoop of Alphamine. actually liked it. I do think that my previous headaches were a result of too much Enhanced/V1 coupled with not drinking enough water. On one scoop of Enhanced today I didnt get a headache at all.
    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
  35. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #29

    AM Supplementation
    PES Alphamine - 1 scoop
    Taken 30 minutes pre workout in fasted state

    HIIT workout on elliptical and then treadmill. started off doing 1:1 intervals at 1 min for 5 intervals on elliptical. Then switched over 1:1 for 45 seconds on treadmill at 11-12mph. Total calories burned 400 in about 25 mins. Some abs after.

    Mid morning supplementation
    PES Erase - 2 caps
    BPS Vanillean - 2 caps

    PM Supplementation

    PES Erase - 1 cap
    BPS Vanillean - 1 cap

    IF until 1230pm, starting to get used to IF methods and have been ready a ton about it. Will definitely be giving it a more formal cut after vacation. Thinking a 8-10 week cut with a bunch of different stuff that I have laying around.
    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
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #30

    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 1, Day 2 - Deadlifts
    225lbs x 5
    255lbs x 5
    290lbs x 12 (PR!)

    Holy crap, felt amazing this morning through deads. I added Xtend to my pre-workout drink this morning, I typically take throughout the day but after reading some Leangains info decided to try this. Worked out very well I think, waiting to see what happens tomorrow. I got to rep 5 at 290lbs and knew I had more in the tank, I was shocked when I pressed straight through 10. during my last cycle I did 285x10 and 295x8, so for me this was a huge day. My assistance exercises this morning were lat pull downs, single arm cable rows, cable bicep curls. Pump from the alpha/enhanced was ridiculous.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps
    PES Erase - 2 caps

    PM Supplementation
    PES Erase - 1 cap
    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
  37. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #31

    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 1, Day 3 - Shoulders
    110lbs x 5
    130lbs x 5
    145lbs x 12 (PR!)

    Felt amazing again this morning. I dont really know what is going on the past 2 days but it's either adding Xtend to my preworkout conconction or its following IF/LG eating protocols. Either way, I like the results and will stick with it till it doesnt work as well. Two PR's in 2 days is not shabby. My assistance exercises this morning were single arm dumbbell press, hammer press, front barbell raises, and shoulder shrugs. About 120 reps total done in 10 rep sets. Pumps high again, more vascularity too. starting to notice the vein popping out in my shoulder.

    Mid-morning Supplementation
    BPS Vanillean- 2 caps
    PES Erase - 2 caps

    PM Supplementation
    PES Erase - 1 cap
    BPS Vanillean - 1 cap

    I only have 1 more day left of Erase and then I'll be off AI's for about 2 weeks. I have vacation coming up in 10 days so that will be a nice break from everything. When I get back, I'll be doing a cutting stack with various stuff including iForce Intimidate SRT.
    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
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #33

    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 1, Day 4 - Squats
    225lbs x 5
    255lbs x 5
    290lbs x 12

    Not my greatest squat day but starting to feel like my allergies are kicking in, not feeling 100%. Also tried to wait until 1030am to lift fasted and then keep in IF till 1230. That seemed to not work so well, looks like my body reacts better to lifting first thing and then keeping in IF till lunch. Broke fast with my favorite cheat meal, fried chicken and donuts. Likely last time I'll have that till July, wife pointed out that my stomach tends to have an unfavorable reaction to that. It's worth it though :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
  39. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #34

    AM Supplementation
    PES Alphamine - 1 scoop
    Taken 30 minutes pre workout in fasted state

    HIIT workout on elliptical and then treadmill. started off doing 1:1 intervals at 1 min for 5 intervals on elliptical. Then switched over 1:1 for 45 seconds on treadmill at 11-12.5mph. Total calories burned 400 in about 25 mins. Some abs after.
    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
    122892
    Level
    19
    Lv. Percent
    28.47%

    Day #35

    AM Supplementation
    USPLabs Versa-1 - 1 cap
    PES Enhanced - 1scoop
    PES Alphamine - 1 scoop
    All taken 30 minutes pre-workout in a fasted state

    5/3/1 Week 2, Day 1 - Bench Press
    195lbs x 3
    220lbs x 3
    250lbs x 6

    My assistance exercises this morning were machine chest fly, incline hammer press, and cable tricep press (2 different attachments). A total of 140 reps of assistance completed in sets of 10.
    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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