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  1. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    Bench Deload Day I knew I wasn’t going to get a PR on bench so I didn’t attempt it . I would have needed 9 reps for the PR and 5 felt awfully heavy as it was . Maybe I could have got 6 , possibly 7 but 9 wasn’t happening so I stopped at 5 Bench Deload day Warm up 45x5 135x5 155x5 185x5...
  2. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    Honestly, I think it’s just being so light , I remember when I would go for jogs when I was 225-230 and it took me a long time to work up to being able to run a consistent 5 k . Just getting 1 k was hard when I weighed that much .
  3. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    I think I’m going to start adding in two real cardio days a week, not just walks . Not for any fat loss purposes as I’m pretty much as lean as I wanted to be, for overall well being and to see if it helps me in the gym with my lifts / super sets . Nothing crazy , maybe one jog a week and one 30...
  4. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    I went for a jog yesterday before the buffet . I haven’t ran since last year but decided to give it a go . Despite having not ran since last year , I did an easy 3 k, didn’t have to stop at all to catch my breath and got home feeling okay . Next weekend I will try and see if I can still run 5 k...
  5. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    531 Deload week and Some PR tests. Decided to go with the deload PR test week to see where we are at . I need to get at least 5 reps on each final set to keep my training max the same . I may stop at 5 if I know I won’t PR but if I feel like I might then I’ll go for it , like I did today...
  6. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    Woke up this Morning weighing 185.3. Looks like the cheat meal didn’t bloat me up/ pack a few pounds on
  7. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    I did it right , the trick is to stick to mostly meat and vegetables . I would say 80 percent of what I ate was prime rib roast, it was so good I went back for plate after plate . There was also some very good lamb and honey ham. This was served from a a server who cut the meat right off the...
  8. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    On a side note, I have a cheat meal scheduled for today at noon. I am hitting an all you can eat buffet. I will be literally dusting off the EvoMuse Defuse for this one. I am going to go to town but stick to mostly meat and vegetables . I think the last cheat meal I had was before this log...
  9. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    Still on track , lost half a pound last week which I feel like is a pretty good deficit at this point. I don’t have much more fat to lose on my body and I don’t have a set deadline to lose it so I’m going to keep going down nice and slow to try and hold onto what I have / maybe even make a bit...
  10. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    Weekly Weigh In Report Invalid Link Removed
  11. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    God is Beast Heavy Shoulder Press Day Woke up early today , was at work before 5 am , slipped out of work a bit early and hit the gym . Solid workout today . I really grilled my back at the end with some Romanian Deadlifts . That’s a double down on deadlifts as I did my volume conventional...
  12. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    I’m on the final week this week. Next week is a deload week
  13. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    Yeah I am really liking this God is Beast Plan. Next I will probably run a cycle of first set last 5 pros for the anchor cycle then I’m thinking I’ll run coffinworm
  14. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    Got to the gym kinda late today . Really had to motor but I killed it! God is Beast Volume Dead’s day Started super sets right off the first warm up to get it done ! Deadlift Warm up 135x5 185x5 225x5 275x5 Working sets 300 x5 for 10 sets Super sets , 1 set of 1 exercise per deadlift...
  15. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    Things have been going really well in here! My recovery has been very good between workouts and I’ve been waking up before my alarm everyday despite the brutal workouts . I have definitely been enjoying my run so far and although my deficit is small, it’s still great to be having optimal...
  16. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    GOD IS BEAST Heavy Bench Day I was not feeling bad at all from the squats yesterday . A little sore in the hamstrings but everything else was good to go! I started super setting in the warm up set Bench Warm up 45x5 135x5 175x5 Working sets 185x5 205x5 225x5 205x5 225x5 255x3 ( Book said...
  17. pfresh

    Alphabuild is building KJ back up

    I love running 531 programs . They take all the guess work out of it . All the workouts are set and I go in and just get it done . I use the KEYLIFTS App. It’s awesome , they have all the templates pre-built in from the forever book and have them categorized based on your goals .
  18. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    Squat Volume Day. This workout was a heavy hitter. I started supersetting off the very first warm up set of squats. By about the 7th working set I was gassed, I pushed through and toasted my legs with some high rep lunges at the end . Squats Warm up Bar x 5 135x5 185x5 225x5 Squat Working...
  19. pfresh

    XPG Epicatechin Gel log

    Following !
  20. pfresh

    Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log

    I used the Jackson Pollock 7 point method using Skinfold Calipers . It’s a good way to track your personal progress overtime but I wouldn’t put any weight into the actual number it gives you as it is inaccurate to +/- 4 percent. It is a good way to track personal progress though. I think taking...
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