Recomp + Strength With 5/3/1 and PES, EBF and Finaflex

[travwj]

I am starting this log to help keep track of my progress with my (lack of) strength gains and body composition. I am hoping for a bit of a recomp and strength increase. I will be using the wendler 5/3/1 program, but will have to modify it for my lower back injury that I have, and is taking a long time to recover. With the injury I will not be doing squats or Dead lifts. I know this is pretty much half the program but I will try and compensate it with other moves. I will be using the 5/3/1 BBB (big but boring) template, and will look a bit like this. If anyone reads this, please feel free to recommend and suggest ideas or improvements that can be made to this bastardized 5/3/1 template I am doing.

Monday
Chest/Tri
BB Bench - 5/3/1
Incline DB - 5 sets x 10 Reps
Dips - 5 Sets x 10 Reps
Flies - 2 sets x 10 - 20 Reps
Tri push Downs 2 sets x 10 - 20 Reps

Tuesday
Legs
Lunges - 5/3/1
Lunges - 5 x 10
Glute Ham Raise - 5 x 10
Leg Extension - 2 x 10-20
Leg Curls - 2 x 10-20
Calf Raises - 3 x 10 - 20

Wednesday
Cardio

Thursday
Back / Biceps
T Bar Row - 5/3/1
DB Row - 5 x 10
Lat Pulldown - 5 x 10
Bicep Curls - 2 x 10 - 20
Straight Arm Pulldown - 2 x 10 - 20

Friday
Shoulders
OHP 5/3/1
DB Shoulder Press - 5 x 10
Lat Rais - 5 x 10
Face pulls - 2 x 10 - 20
Shrugs - 3 x 10 - 20

Along with time in the gym, I am putting in extra effort to keep my diet on track. I will be aiming for about 2400 Cals a day with 40% Protein, 30% Carbs, 30% Fat. So far have been getting close to the macros, although I do find it hard to get all my cals in. Currently weighing in at about 85kg at 182cm tall. For the next 8 weeks I will be using a few supps, some i have used before and liked the results I got and others have heard good things about and decided to try.

Supps
Protein
Creatine
PES Erase and Anabeta
EBF Recompadrol
Finaflex DAA
Modern BCAA

I will try a get a pic up for a before and after comparison and see if any progress was made with composition.

Cheers
Trav

 

[travwj]

Started it all this morning, and so far it looks like this.

Wake up (4:50am) and take pwo, 2 Anabeta, 1 erase, and 3 pure test (DAA), 2 fish oil caps.
Hit the weights for 5/3/1 chest and tri's
Post workout (6:30am) - 2 Anabeta, protein shake with oats and 2 hard boiled eggs.

First real meal 9am 250g of mince Turkey with cherry tomatoes with taco seasoning.

Lunch will be 200g sliced chicken breast and a couple of carrots.

Hope to put some before pics up tonight.

 

[travwj]

Not a bad day, didn't make my calories, but come close. I had 1 cap of recompadrol before dinner. I only had the 1 cap as I have not used recompadrol before and just wanted to see if it would have any effect. I will up the dose to 2 caps tomorrow night. I have decided to only have recompadrol with dinner. Dinner was steak, red capsicum and asparagus...and some greek yogurt to finish it off.

I have a question with Anabeta...should i have it with my post workout protein shake with oats, or wait untill I have my first real meal? Will take a look in the PES area and se if it has been answered before.

Below a couple of before pics taken this morning...i have a lot of work to do.

 

[travwj]

Day 2 and this morning was legs, and man can I feel it in my quads from lunges and hams and glutes from glute ham raises. Almost ran out of time but managed to fit in calves in before I had to leave for work.

Chest was a little sore from yesterday, but nothing bad, just a light reminder that it got a good working.

I had 2 recompadrol before dinner and I will assess how it goes.... So far so good. And have been having my modern bcaa and creatine during training and protein, oats, blueberries, creatine and 2 hard boiled eggs post workout with 2 Anabeta. Erase morning, noon and before bed. Finaflex pure test 3 in the morning and 3 before bed.

Tomorrow morning will be cardio...might do a bit of LISS or maybe a little HIIT and then some LISS. See how I feel.

 

[bolt10]

You can play around with your AnaBeta doses to see which you like best. I usually save mine for the post-workout meal.

Either way I am in this for the duration. Let me know if you need any help.

 

[travwj]

You can play around with your AnaBeta doses to see which you like best. I usually save mine for the post-workout meal.

Either way I am in this for the duration. Let me know if you need any help.

Cheers bolt, will play around with the doses and see if I notice anything.

 

[travwj]

Did a bit of light cardio and ab work this morning, and could feel some light DOMS, especially in my calves. Diet is on check so far today, and getting plenty of protein.

 

[travwj]

Back this morning.

Tbar row
27.5kg x 5, 32.5 x 5, 36.25 x 7

DB row
30kg x 10, 30 x 10, 30 x 8, 27.5 x 10, 27.5 x 8

Wide lat pulldown
5.3 x 10 x 2, 5.3 x 8, 5 x 10 x 2

DB curls
10 x 15, 10 x 12

Straight arm pulldown
16 x 17, 16 x 15

Not to bad a day, diet is starting to take effect and can notice some leaning out.

 

[travwj]

The last couple of days diet has been off a little bit, but overall not to bad. Weekdays are good because I have set routine. Come the weekend the diet can lose track a little, I am aware of this and will keep things in check this weekend.

This morning was shoulders and calves.

BB OHP
35 x 3, 40 x 3, 45 x 6

DB press
40 x 10, 10, 8, 8, 8

Smith Shrugs
80 x 10, 10, 10, 10, 10

Lat raises
7.5 x 17, 7.5 x 15

Face pulls
13.5 x 15, 13.5 x 15

Calve raises
40 x 20, 80 x 15, 120 x 10, 120 x 10, 80 x 15, 40 x 20
Super set 20kg OHP
10, 10, 10, 10, 10, 10

Then some light ab work. I can notice a little leaner and a bit more definition. Good first week with the supps.
Do have one question, if I eat a lot of carbs with recompadrol what effect does it have? Will it make me have to take a sh!t or does it assist the body in using the carbs? If anyone can answer this it would be good.

 

[Sean1332]

It'll assist the body in dispersing the carbs.

 

[CountryLiftin]

Yeah buddy. 5-3-1. Tear it up.

 

[travwj]

Chest and Tri's
BB Bench press
60 x 5, 70 x 3, 77.5 x 7

Incline DB press
30 x 9, 30 x 7, 30 x 7, 27.5 x 8, 27.5 x 6

Dips
BW + 5 x 10 x 2, BW + 5 x 8, BW + 5 x 7, BW x 8

Pec Dec
54 x 13, 49.5 x 13

Tri pushdown
10 x 15. 10 x 13

Machine chest press
35 x 13 x 2

I will be bumping the weight up for BB bench next week and I started a bit light with my initial 1rm...oh well will learn from it.

Still taking 2 Anabeta pre training and 2 with my first real meal post workout. Erase is 3 a day and recompadrol with my dinner. Been taking 6 pure test before bed but may go back to splitting the dose.

Weight seems to be steady but a little leaner...well that's what I think I guess pics next week will tell.

 

[travwj]

Legs this mornings

Lunges 5/3/1
45kg x 5, 55 x 3, 60 x 5

Lunges
45 x 10 x 3, 45 x 8, 40 x 10

GHB
35 x 10 x 5

Leg extension
54 x 17, 54 x 15

Leg curls
4 x 18, 4 x 16

Missed out on calves as I ran out of time. Wednesday was meant to be a rest day, but might hit back and bi's, and throw is some calve work to.

Could feel slight soreness from chest workout, and I know I will feel soreness in my legs tomorrow.

 

[travwj]

Yesterday was back and bi's and it looked something like this.

T bar row
30kg x 5, 35 x 3, 37.5 x 7

DB Row
30kg x 10 x 3, 30 x 8 x 2

Wide lat pulldown
5.6 x 10 x 3, 5.6 x 8, 5.6 x 7 drop 4 x 5

DB bicep curls
10 x 16, 10 x 13, 10 x 10
Super set
Straight are pushdown
16 x 20, 16 x 15, 16 x 12

Today will be rest day ad I feel a little run down. Will be all good to go Friday morning for shoulders.

 

[CountryLiftin]

good work man. how are you liking your modified program? How long have you been on it exactly now?

 

[travwj]

good work man. how are you liking your modified program? How long have you been on it exactly now?

Hey Country,

Only my third week on this program. I realize some of my 1RM are a bit low, and will catch up with it over the next month or two. I will not do a deload week and bump up my weights and continue on.

 

[CountryLiftin]

I thought you were just starting but didn't have time to check. It's alright to start low, Jim actually says it's better to start low rather than high. You will catch up in no time if you plan on running this any sort of long term. I am on my 6th cycle and love it. You will enjoy it. I didn't do my first deload week either. You will love them after a few cycles though

 

[travwj]

Shoulders yesterday, I wasn't really feeling it and think I am starting to get a cold. Anyway this is how it went

BB OHP
37.5 x 5, 42.5 x 3, 47.5 x 5

DB shoulder press
22.5 x 10, 22.5 x 8, 22.5 x 8, 22.5 x 7, 20 x 8

Smith machine shrugs
75 x 10 x 5

Lat raise
7.5 x 20, 7.5 x 15

Face pulls
6 x 15, 6 x 13

Seated calve raises
20 x 20, 30 x 15, 40 x 15, 50 x 10 x 2

I have dropped erase down to 2 a day. No issues with joints but was starting to notice a drop in libido. Two a day seems to be the sweet spot for now.

No deload week, it will be straight onto the next round of 65%, 75%, 85%.

 

[travwj]

I have a bloody cold and haven't trained for 3 days. Will try and get to the gym tomorrow morning. Will be hitting chest, and changing a little with the accessories.

 

[travwj]

Felt like sh!t this morning, but got in to hit chest and tri's.

BB Bench press
55kg x 5, 62.5 x 5, 70 x 11

BBB Bench press
70 x 9, 70 x 7, 65 x 9, 65 x 7, 60 x 9

Dips
BW + 5 x 10, 9, 7, 7, BW x 9

Incline DB press
20 x 10, 20 x 9 (Tri's were smoked)

Over head tri extension cable
6 x 16, 6 x 13

Pec Dec drop set
54 x 10, 40 x 10, 26 x 10

Got bugger all sleep last night and could feel it when my alarm went off. See how I feel but legs tomorrow.

 

[edje007]

Late to the party.....better late than never....

 

[travwj]

Late to the party.....better late than never....

Good to have you here edje, welcome mate.

 

[travwj]

Legs this morning.
DB Lunges
45 x 5, 50 x 5, 55 x 11

DB Lunges
50 x 10, 50 x 8, 50 x 8, 50 x 7, 45 x 8

Glute Ham Bridge
35 x 10 x 5

Leg extension
54 x 17, 54 x 14

Seated leg curls
4 x 20, 4 x 15

Good session could feel it all day.

 

[travwj]

I tried taking Anabeta before and straight after my training with my pwo shake with oats and blueberries and I think this works better than waiting a few hours to have it with my first meal.
Erase is at 2 a day as I noticed a slight decrease in libido.
I will start taking recompadrol with lunch and dinner.
And still taking pure test at night, but will split it ti 3 am and 3 pm.

 

[bolt10]

Looks solid with that set up.

I enjoy that feeling when you hammer legs and then are a little wobbly for some time after.

 

[travwj]

This morning was back, but I wish I had a bit more time to get some extra accessory work in.

Tbar row
27.5 x 5, 32.5 x 5, 36.25 x 7

Wide lat pulldown
6 x 10 x 2, 6 x 8 x 2, 6 x 7 drop to 5 x 4

Seated wide cable row
16.5 x 10 x 5

DB row
22.5 x 16, 22.5 x 13

Straight arm pulldown
18 x 16, 18 x 14
Superset
Straight bar cable curls
16 x 13, 16 x 10

Starting to get over this cold so I hope I can get a bit of endurance back in my accessory work.

 

[travwj]

Today was shoulders and it is by far my weakest lift. Had a good session though.

BB OHP
35 x 5, 40 x 5, 45 x 7

DB Shoulder press
22.5 x 9, 22.5 x 8, 22.5 x 8, 22.5 x 6, 20 x 8 drop to 15 x 4

Shoulder width upright row
27.5 x 10 x 5

DB back flies
10 x 16, 10 x 13
Superset
DB shrugs
25 x 10, 30 x 10

DB Lat raises
7.5 x 14, 7.5 x 11
Superset
DB Shrugs
30 x 10, 32.5 x 10

 

[edje007]

Today was shoulders and it is by far my weakest lift. Had a good session though.

BB OHP
35 x 5, 40 x 5, 45 x 7

DB Shoulder press
22.5 x 9, 22.5 x 8, 22.5 x 8, 22.5 x 6, 20 x 8 drop to 15 x 4

Shoulder width upright row
27.5 x 10 x 5

DB back flies
10 x 16, 10 x 13
Superset
DB shrugs
25 x 10, 30 x 10

DB Lat raises
7.5 x 14, 7.5 x 11
Superset
DB Shrugs
30 x 10, 32.5 x 10

Weight doesn't always matter. Some of the biggest shoulders I've seen, where built with light weights.(relatively speaking)

It's all about intensity, not about the weights.

 

[travwj]

I haven't updated for a few of days, so will update with my latest training. Yesterday was chest and tri's, and I wasn't feeling it at all.

BB Bench press
55 x 5, 65 x 4, 75 x 7

BBB Bench press
70 x 9, 70 x 8, 70 x 6, 65 x 8, 65 x 7

Dips
BW + 5 x 10, 10, 8, BW x 10, 8

Incline DB flies
15 x 12, 12.5 x 14

Over head cable tri extension
6 x 20, 6 x 15

Pec Dec drop set
54 x 11, 40 x 8, 26 x 10

I will start taking my bcaa at training today and with this cold on it's last legs I hope to be on top of my game again soon.

 

[travwj]

Legs this morning

DB Lunges
Warm up sets then 45 x 5, 52.5 x 5, 60 x 6

Lunges
50 x 10, 50 x 10, 50 x 10, 50 x 8, 50 x 6

Glute ham bridge
37.5 x 10 x 5

Leg extension
54 x 20, 54 x 15

Seated leg curl
4 x 20, 4 x 16

That was all I had time for, would of loved to hit calves but will do that tomorrow with some cardio and abs.

Weighed myself on Monday after chest and sitting at about 85 - 86kg. So weight hasn't really changed and I think I look a bit better. My diet was pretty crap over the weekend, and the weekend is where my diet falters due to having no real routine like I do during the week when I go to work.

Loving the erase, anabeta and pure test combo! Libido is great and if I can shake this cold I will see some improvements in the gym.

 

[Nooshefx]

Legs this morning

DB Lunges
Warm up sets then 45 x 5, 52.5 x 5, 60 x 6

Lunges
50 x 10, 50 x 10, 50 x 10, 50 x 8, 50 x 6

Glute ham bridge
37.5 x 10 x 5

Leg extension
54 x 20, 54 x 15

Seated leg curl
4 x 20, 4 x 16

That was all I had time for, would of loved to hit calves but will do that tomorrow with some cardio and abs.

Weighed myself on Monday after chest and sitting at about 85 - 86kg. So weight hasn't really changed and I think I look a bit better. My diet was pretty crap over the weekend, and the weekend is where my diet falters due to having no real routine like I do during the week when I go to work.

Loving the erase, anabeta and pure test combo! Libido is great and if I can shake this cold I will see some improvements in the gym.

Solid leg work! Looks like you need to plan those weekend meals better. Get down to the local grocery on Friday and prep those meals Friday night! Write yourself a note and put it on the front of your fridge.

 

[edje007]

Weekend and holidays can be difficult to stick to a ritme and diet.

Mine change a little during holidays, but I always try to stick to 3 hour max between meals.

Cheat meal in the weekend is fine, just as long as you stick to the other clean and regular meals.

I'm sure you know all of this, so....just do it

 

[travwj]

Solid leg work! Looks like you need to plan those weekend meals better. Get down to the local grocery on Friday and prep those meals Friday night! Write yourself a note and put it on the front of your fridge.

Thanks Nooshefx, Your right about planning meals better. I do it during the week, so why not the weekend.

 

[travwj]

Weekend and holidays can be difficult to stick to a ritme and diet.

Mine change a little during holidays, but I always try to stick to 3 hour max between meals.

Cheat meal in the weekend is fine, just as long as you stick to the other clean and regular meals.


I'm sure you know all of this, so....just do it

Cheers edje, will keep it to 1 cheat meal, while keeping the other meals clean.

 

[travwj]

Back and bi's.

Tbar row
30 x 5, 35 x 4, 38.75 x 6

Wide lat pulldown
6.3 x 10, 10, 10, 8, 8

Wide tbar row
20 x 10, 10, 10, 10, 8

Straight bar pulldown
18 x 15, 15
Superset cable curls
14 x 15, 12

DB Curls drop set
12.5 x 10, 10 x 8, 7.5 x 7, 5 x 11

 

[travwj]

Finally getting over this cold and starting to feel better.

Shoulders
BB OHP
35 x 5, 42.5 x 4, 47.5 x 6

DB shoulder press
22.5 x 10, 22.5 x 8, 22.5 x 8, 22.5 x 7, 22.5 x 7

Shoulder width upright row
30 x 10 x 5

Back flies
10 x 16, 10 x 14

Face pulls
6 x 15, 6 x 15

Looking leaner but I am thinking of upping the dose of Anabeta to 6 ed. I am wondering if there is any benefit to this? If there is a benefit I would run 2 pre and 2 post workout and 2 around dinner.

 

[bolt10]

Some people do like the 6 dose more than the 4. Feel free to experiment with it if you want.

 

[travwj]

Some people do like the 6 dose more than the 4. Feel free to experiment with it if you want.

Cheers for the quick reply bolt. Will start running 6 a day on Monday.

 

[bolt10]

Cheers for the quick reply bolt. Will start running 6 a day on Monday.

Interested in how you like that. I do it occasionally, but 4 is still epic to me.

 

[travwj]

Hit chest and tri's this morning.

BB bench
62.5 x 5, 70 x 5, 80 x 6

BBB Bench
70 x 9, 70 x 7, 70 x 6, 65 x 8, 65 x 6

Dips
BW + 7.5 x 10, 8, 6 BW + 5 x 8, BW x 8

Incline DB flies
12.5 x 17, 12.5 x 14

DB Skull crusher
7.5 x 16, 7.5 x 11

Cable x over
13 x 14, 13 x 10

Ran out of time to hit tri's again.

Upped the Anabeta to 5 yesterday, still taking 2 erase but may up erase to 3 a day. Pure test before bed and modern bcaa and creatine during workout and post workout. Taking recompadrol with higher carb meals and dinner. Have tried taking recompadrol before bed but didn't notice ant changes.

 

[travwj]

Changed up my accessory moves this morning for legs.

DB Lunges (75%, 85%, 95%)
50 x 5, 55 x 5, 62.5 x 6

Leg extension
64 x 10, 71 x 10 x 3, 71 x 9

Seated leg curls
5 x 10 x 5

DB lunges
40 x 15 x 2

Glute ham bridge
30 x 15 x 2

Man I dread leg days and my legs have been sore all day. Thought I would change things up a bit to try and get a few more sets in with the limited time I have.... and it didn't work, didn't get any more work in.

 

[travwj]

This mornings training was back and bi's.

Tbar row
32.5 x 5, 36.25 x 5, 40 x 5

Wide lat pulldown
6.3 x 10 x 3, 6.3 x 8, 6 x 9

Machine low row
61 x 10 x 5

Cable bicep curl
13 x 16, 13 x 14, 13 x 9
Superset
Straight arm pulldown
18 x 16, 18 x 13, 18 x 10

 

[travwj]

Shoulders and calves

BB OHP
40 x 5, 45 x 5, 50 x 3
Tweaked something in my neck on that last set and a little disappointed with my lift.

Standing DB OHP
15 x 10 x 5

Shoulder width upright row
30 x 10 x 5

Face pulls
6 x 17, 6 x 15

Lat raises
7.5 x 13, 7.5 x 11

20kg OHP
10 x 7
Superset
Calve raises
40 x 20, 80 x 15, 120 x 10, 140 x 8, 100 x 12, 60 x 20, 40 x 22

A question to the PES blokes. If I open the Anabeta caps and pour it in with my pre workout shake, will I absorb it quicker?

Have a great weekend everyone.

 

[bolt10]

You could pour it in if you want...I am unsure how it would taste and I don't think it would increase the results, but there shouldn't be any issues IMO.

 

[travwj]

Chest and tri's this morning. It is supposed to be a deload week, so I took the opportunity to lx things up a bit. Went for more volume and less rest.

BB bench
70 x 9, 70 x 7, 70 x 7

DB incline bench drop set
25 x 8, 20 x 8, 15 x 9
25 x 9, 20 x 5, 15 x 5

Dips
BW x 12, BW x 10

DB floor press
22.5 x 10, 22.5 x 10, 22.5 x 9

DB skull crusher
7.5 x 12, 7.5 x 10

Tri pushdown
23 x 8, 23 x 8

Pec Dec
54 x 15

Had a bit if fun changing things up.

 

[travwj]

Been a couple of days since my last update. Tuesday was a very light legs day, and this morning was back and bi's.

Legs
Leg extension
26 x 10, 54 x 10

Step back db lunges
40 x 10 x 4, 40 x 8

Smith calve raises
70 x 10, 80 x 10 x 4

Back and bi's
Wide grip pull ups
BW x 5 x 5 1 min rest between sets.

Shoulder width pulldown
68 x 10, 75 x 8 x 2, 82 x 5 drop to 54 x 5

Wide grip Tbar row
20 x 8, 22.5 x 8, 25 x 8, 27.5 x 6

DB curls
12.5 x 8 x 3

Straight arm pulldown
6 x 17, 8 x 13, 8 x 11

Rope hammer curls
8 x 11, 8 x 9

Enjoying the variety this week away from the 5-3-1 template, using it as a deload and will be back at the 5-3-1 next week.

 

[travwj]

Shoulders yesterday and it didn't go well at all. The muscle I strained last week in my traps/neck area happened again on warm up and pretty much finished any chance of any real shoulder work. I managed some face pulls and rear delt machine flies but that was it. Hit calves and abs to fill in the time.

Went to the physio and he has said no over head presses for a while and a lot of stretching to get full movement in my neck as I can't look to the left as much as I normally can.

This morning was cardio and hit some bi's and tri's and other than my injury it was good.

I have noticed in the past when I use Anabeta that when I take it, if I don't eat soon after I get a low blood sugar type effect. This time round though I have not had this feeling.

Weight has dropped slightly but only a kilo or two.

Will be taking it easy over the weekend with maybe some cardio. Have a great weekend all.

 

[edje007]

Shoulders yesterday and it didn't go well at all. The muscle I strained last week in my traps/neck area happened again on warm up and pretty much finished any chance of any real shoulder work. I managed some face pulls and rear delt machine flies but that was it. Hit calves and abs to fill in the time.

Went to the physio and he has said no over head presses for a while and a lot of stretching to get full movement in my neck as I can't look to the left as much as I normally can.

This morning was cardio and hit some bi's and tri's and other than my injury it was good.

I have noticed in the past when I use Anabeta that when I take it, if I don't eat soon after I get a low blood sugar type effect. This time round though I have not had this feeling.

Weight has dropped slightly but only a kilo or two.

Will be taking it easy over the weekend with maybe some cardio. Have a great weekend all.

Sucks bro......take it easy this weekend, and work around your injury next week.
Stretching is boring, but if it works, than do it.....

If it doesn't kill you, it makes you stronger, who knows, maybe something good comes from all this.

Have a nice weekend