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DAG2013's 5/3/1 Workout Log

Day #40

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 2, Day 4 - Squats
235lbs x 3
270lbs x 3
315lbs x 12

I skipped up to 315lbs, I know you arent supposed to but I was feeling too lazy to put on 310lbs. I also knew I was going away for a week and wouldnt be squatting. The 315x12 was a PR by 6 reps dating back to February. That's a pretty good gain. My assistance exercises were more squats, leg raises, and other ab work. Last day of lifting before a well deserved vacation.
 
New Supplement Cycle - Day#1

Preworkout Supplementation
PES Enhanced - 1 scoop
PES Alphamine - 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 1, Day 1 - Squats
225lbs x 5
255lbs x 5
290lbs x 17 (PR!)

I started a new stack today and after my week I wanted to go back to week 1 in my current cycle. I also needed to change the order of my workouts to better support taking an off day. I felt really good going into this workout and it lasted throughout. I cant say it was anything in the stack, I dont think it would help on Day 1. 290x17 is 5 more reps than the last time I did this weight, about 2 weeks ago. I had a week out of the gym so I am sure I was really fresh today. Assistance were more squats and abs.

Mid morning supplementation
BPS Vanillean - 2 caps

Mid Day supplementation
BPS Endosurge Turbo - 2 caps
PES Alphamine - 1 scoop
BPS Vanillean - 1 cap

Will be taking my last dose of ET before bed time throughout the stack, will not be mentioning it.
 
I'm in. Sorry so late. I read through a bit and am curious are you getting better results this time around with alphamine? You are right the taste is amazing!
 
LiveToLift said:
I'm in. Sorry so late. I read through a bit and am curious are you getting better results this time around with alphamine? You are right the taste is amazing!
Click to expand...

Thanks! It's been interesting since adding the Alphamine. The pump is definitely stronger with Alphamine added in the morning and I sweat a lot more even at 1 scoop. It likely gives me more of a swift kick in the a$$ than Enhanced alone. I am having trouble getting in another 2 scoops of Alphamine during the day, that happened before vacation as well. I may try going to 1.5 scoops and then 1-1.5 scoops closer to breaking fast.
 
DAG2013 said:
Thanks! It's been interesting since adding the Alphamine. The pump is definitely stronger with Alphamine added in the morning and I sweat a lot more even at 1 scoop. It likely gives me more of a swift kick in the a$$ than Enhanced alone. I am having trouble getting in another 2 scoops of Alphamine during the day, that happened before vacation as well. I may try going to 1.5 scoops and then 1-1.5 scoops closer to breaking fast.
Click to expand...

I prefer alphamine at 1.5 scoops twice daily. Seems to be the perfect dose for me personally. I have enjoyed using the enhanced/alphamine combo pre-workout as well. Still get those crazy sweats with clean energy, focus and a killer pump to go with it.
 
As a small aside to yesterday, I took 1.5 scoops of alphamine in the afternoon with my vanillean. Ended up not getting nearly enough calories as a result. Might have to start forcing myself to eat, very strong appetite suppression.
 
Day #2

Preworkout Supplementation
PES Alphamine - 1.5 scoops
Scivation Xtend - 1 scoop
BPS Endosurge Turbo - 2 caps
All taken 30 minutes pre-workout in a fasted state

HIIT on elliptical and some abs. Definitely felt some DOMS from yesterdays squat workout, pushed through to get my cardio in though. I think the DOMS was partially due to being calorie deficient yesterday. Hoping it goes away by hockey on Wednesday night.

Mid-morning Supplementation
BPS Vanillean- 2 caps

PM Supplementation
BPS Endosurge Turbo - 2 caps
PES Alphamine - 1.5 scoops
BPS Vanillean - 1 cap
 
Day #3

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 - Deadlifts
225lbs x 5
255lbs x 5
290lbs x 12

Still had bad DOMS from squats this morning. I ate more yesterday than I did on Monday but fitting all my calories into an 8 hour feed window is proving difficult. I need to get better at spacing everything out. I was really psyched to hit 290x12 again today, think I could have done 1 more rep but with hockey tonight I didnt want to push too hard. Assistance exercises were lat pulls, barbell bicep curls, more deadlifts @185lbs.

Mid-morning Supplementation
BPS Vanillean- 2 caps

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

Shooting for about 2800 calories in my feed window today, most ahead of hockey at 7pm which should be interesting. Glad that my stomach has calmed down after getting back to normal eating after a week on vacation and eating crap :P
 
Day #4

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
110lbs x 5
130lbs x 5
145lbs x 8

Not as awe inspiring as my last week 1 at same weights. I felt good though. My body is still sore from the past few days so I was happy. My assistance exercises were hammer strength shoulder press, standing single arm shoulder press, and shoulder shrugs. I was able to eat a decent amount of calories yesterday but I still need to tweak my diet some more. I think I came in right around 2600-2700 calories, with about 40/30/30 split on c/p/f. I need to get my fats up more though and my carbs down, but with hockey last night I just ran with it.

Mid-morning Supplementation
BPS Vanillean- 2 caps

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

Shooting for about 2600 calories in my feed window today. Tomorrow is an off day so I'll adjust as needed. Hockey was great last night, we won our game and I got into a strange trance in the beginning of 2nd period after other team slashed at our goalie at end of 1st. Ended up scoring 2 goals and an assist in my first shift. Go figure.

Edit - Will start adding my calorie counts and macros to these posts the next day. I've recently realized that there is no way I am eating enough calories and that I had likely hit a plateau before vacation. Vacation surely reset me.

2732 calories
267g protein - 41%
83g fat - 28%
200g carbs - 31%
 
Day #5

Scheduled Off day

Morning Supplementation
PES Alphamine - 1.5 Scoops
BPS Vanillean - 2 caps
BPS EndoTurbo - 2 caps

PM Supplementation
PES Alphamine - 1.5 Scoops
BPS EndoTurbo - 2caps

2576 calories
100g Fats
240g Protein
173g Carb
 
Day #6

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 4 - Chest
180lbs x 5
205lbs x 5
235lbs x 11

Great chest day, actually enjoying the change in schedule to allow for an off day on Fridays. Assistance exercises got a little crazy, about 200 reps total consisting of hammer incline press, machine chest fly, 3 different attachment cable tricep press

PM Supplementation
PES Alphamine - 1.5 scoops
BPS EndoTurbo - 2 caps

Should have consumed some more protein today, fats were highest macro.

2545 calories
213g protein - 31%
101g fat - 41%
196g carbs - 28%
 
Day #7

Unscheduled off day and refeed. Didn't bother me all that much to take day off.
 
Day #8

Preworkout Supplementation
PES Enhanced - 1.5 scoop
PES Alphamine - 1.5 scoops
Scivation Xtend - .5 scoop
BPS Endosurge Turbo - 2 caps
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 2, Day 1 - Squats
235lbs x 3
270lbs x 3
305lbs x 15

Blasted through my last work set at 305lbs. I think I could have gone 1-2 more before getting too close to failure but 15 has consistently been my go to point. Already looking forward to next week when I go up to 320lbs. Ive been sticking to a Big But Boring template for squat day, all I do is hit more squats and then add some abs. Did that today as well. Hoping to avoid having as much DOMS as I did last week.

Mid-morning Supplementation
BPS Vanillean- 2 caps
PES Erase Pro - 1 cap (new addition to stack)

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


2670 Calories
125g fat
148g carbs
243g protein

Still have fats higher than I want but I think that'll sort out this week.
 
Last edited:
Thank you both!
 
Day #9

Preworkout Supplementation
PES Alphamine - 1.5 scoops
BPS Endosurge Turbo - 2 caps
All taken 30 minutes pre-workout in a fasted state

HIIT Workout on elliptical, 400 calories
Hanging Leg raises - 80 reps total in 5 sets

Mid-Morning Supplementation
BPS Vanillean - 2 caps

PM Supplementation
PES Alphamine - 1.5 scoops
BPS EndoTurbo - 2 caps
BPS Vanillean - 1 cap
PES Erase Pro - 1 cap

Macros coming tomorrow as standard, shooting for about 2400-2500 calories with 40/30/30 P/F/C breakdown. May end up higher on the P/F depending on dinner. Just bought some Udo's for the office so I wasnt relying on peanut butter and almonds as much as I have been. More versatile although not as tasty as flax oil. It almost makes me not enjoy my chocolate mint ON Gold Standard...almost.

2590 calories
104g Fat - 37%
166g Carbs - 26%
237g Protein - 37%

Wife surprised me with half a mint chocolate chip cupcake from Crumbs. Other than the sugar, it actually fit in quite nicely.
 
Last edited:
atanocc said:
Nice numbers man. I see u killin 531!! How's the recomp going for u??
Click to expand...

My strength is up since I got home from vacation. My diet is better than before so this remaining ~8 weeks I have should be interesting.
 
DAG2013 said:
My strength is up since I got home from vacation. My diet is better than before so this remaining ~8 weeks I have should be interesting.
Click to expand...

That's good man.. Usually vacations slow me down wen I get back( maybe from the drinking n not eating well) but glad that it did the opposite for u brotha keep up the progress
 
Day #10

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 2, Day 2 - Deadlifts
235lbs x 3
275lbs x 3
305lbs x 8

Deadlifts felt a little off today, could be because I changed my schedule and now have squats 2 days before deads. Still happy with 8 though, probably could have pulled 1 more time. My assistance exercises this morning were pull ups, lat pull downs, barbell bicep curls. 100 reps completed. No DOMS from squats or yesterdays HIIT workout. Hockey tonight.

Mid-morning Supplementation
BPS Vanillean- 2 caps
PES ErasePro - 1 cap

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

2556 calories
228g protein - 35%
224g carbs - 34%
90g fats - 31%

Carbs were higher today due to hockey. Probably should have ate more.
 
jwa254 said:
Who are you pulling for?
Click to expand...

You mean hockey I assume, deadlift pulls are for myself lol

I still play hockey, so tonight I have a hockey game. In the NHL though, with the Flyers out of the SCP, I'll be rooting for Flyer's west (aka Kings). I dont really care who comes out of the East, but as much as I hate to say it I hope its the Penguins. Hats off to a guy who misses over a month and still finishes 2 points behind the league leader in points.
 
Day #11

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 2, Day 3 - Shoulders
120lbs x 3
140lbs x 3
155lbs x 8,3

Shoulders workout felt great today. Hockey game last night was miserable, just a terrible effort team wise. After bad games I typically take it out in the gym. Assistance exercises were more shoulder press (95x10x3), Hammer shoulder press (90, 110, 140 +starting weight on eachx10), Standing single arm dumbell shoulder press (40,45,50,40,35 x10), free weight shoulder shrugs (90x15,20,20). The last exercise was new to me, looked good to try based on ricroc's experience.

Mid-morning Supplementation
BPS Vanillean- 2 caps
PES ErasePro - 1 cap

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

2610 Calories
98g Fat - 34%
201g Carb - 31%
231g Protein - 35%
 
Last edited:
DAG2013 said:
Day #11

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 2, Day 3 - Shoulders
120lbs x 3
140lbs x 3
155lbs x 8,3

Shoulders workout felt great today. Hockey game last night was miserable, just a terrible effort team wise. After bad games I typically take it out in the gym. Assistance exercises were more shoulder press (95x10x3), Hammer shoulder press (90, 110, 140 +starting weight on eachx10), Standing single arm dumbell shoulder press (40,45,50,40,35 x10), free weight shoulder shrugs (90x15,20,20). The last exercise was new to me, looked good to try based on ricroc's experience.

Mid-morning Supplementation
BPS Vanillean- 2 caps
PES ErasePro - 1 cap

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

Macros coming later.
Click to expand...

Nice work big guy! Can't let the bad game slow u down at the gym!
 
Day #12

Scheduled off day. Macros not coming, took my wife out for a birthday dinner. Ate fairly healthy though.

AM Supplementation
PES Alphamine - 1.5 scoops
BPS endosurge turbo - 2 caps

Mid-morning Supplementation
BPS Vanillean- 2 caps
PES ErasePro - 1 cap

PM Supplementation
PES Alphamine - 1.5 scoops
BPS Endosurge Turbo - 2 caps
BPS Vanillean - 1 cap
 
Day #13

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 2, Day 4 - Chest
195lbs x 3
220lbs x 3
250lbs x 8 (PR)

Another great chest day, actually enjoying the change in schedule to allow for an off day on Fridays. Assistance exercises got a little crazy again, about 160 reps total consisting of hammer incline press, machine chest fly, 3 different attachment cable tricep press. Triceps were just jacked after the end, noticed a huge pump all around.

PM Supplementation
PES Alphamine - 1.5 scoops
BPS EndoTurbo - 2 caps
PES Erase Pro - 1 cap

Did not eat enough.

2190 calories
158g protein - 28%
66g fat - 26%
259g carbs - 46%
 
Day #14

More birthday celebration with my wife, out for another birthday dinner and lunch with friends. Took my refeed day seriously. Ended up getting a HIIT workout in late in day.

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
 
Day #15

Preworkout Supplementation
PES Enhanced - 1.5 scoop
PES Alphamine - 1.5 scoops
Scivation Xtend - .5 scoop
BPS Endosurge Turbo - 2 caps
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 3, Day 1 - Squats
255lbs x 5
290lbs x 3
320lbs x 11 PR

This was tough. My last trip over 315lbs was 12 reps, was pretty happy with 11 at 320lbs. Last one took a lot, I hit parallel, started to push, and felt like I just paused there. Dug deep and got through it though. Assistance was 5 more sets of squats to 10 reps, (225, 225, 185, 185, 135) and some abs.

Mid-morning Supplementation
BPS Vanillean- 2 caps
PES Erase Pro - 1 cap (new addition to stack)

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


2648 Calories
174g carbs - 26%
114g fat - 38%
237g protein - 36%
 
Last edited:
Day #16

Preworkout Supplementation
PES Alphamine - 1.5 scoops
Scivation Xtend - .5 scoop
BPS Endosurge Turbo - 2 caps
All taken 30 minutes pre-workout in a fasted state

HIIT Elliptical workout - 400 calories, 10 intervals 60s on, 60s off. total time 26 minutes. My legs were feeling yesterday, no DOMS just tired.

Mid-morning Supplementation
BPS Vanillean- 2 caps
PES Erase Pro - 1 cap

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


2462 Calories
178g carbs - 30%
88g fat - 33%
223g protein - 37%
 
Day #17

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 3, Day 2 - Shoulders (schedule change)
130lbs x 5
145lbs x 3
165lbs x 8 PR

Another great shoulder day. The PR actually surprised me and I felt like I could have maybe gone 1 more. My shoulders used to be my weak link, especially after my injury a couple years back, but I feel like I am definitely on the right track now. I changed schedule this week to allow for an extra day before deadlifts, likely back to regular programming next week on deload week. Assistance exercises were more shoulder press (135, 115, 95), Hammer shoulder press (90, 110, 110, 110, 140 +starting weight on eachx10), free weight shoulder shrugs (90x15,20,20).

Mid-morning Supplementation
BPS Vanillean- 2 caps
PES ErasePro - 1 cap

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

2535 Calories
103g Fat - 36%
159g Carb - 24%
257g Protein - 39%
 
Day #18

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 3, Day 3 - Deadlifts (schedule change)
255lbs x 5
290lbs x 3
320lbs x 5 PR at this weight

Felt a tad off today during deadlifts. I gave myself an extra day between squats and deads because it was my 5/3/1 week, not sure if that helped or not. Last 5/3/1 week I think I hit 10 reps on my last set at 310lbs. 5 at 320lbs is a PR at 320lbs, but I expected more. Could be getting closer to my max working weight as I started my deadlifts ORM low. Assistance exercises were more pullups, rows, dumbbell and barbell curls.

Mid-morning Supplementation
BPS Vanillean- 2 caps
PES ErasePro - 1 cap

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

Some observations on diet and supplements after 3 whole weeks. Diet has been getting more and more dialed in, I am definitely doing a better job of getting my protein and fats, limiting my carbs to fruits/veggies for the most part. Eating IF actually works great and I am getting used to that as well. I feel like I am losing inches and there are morning where I am more defined than others. The scale isnt moving, but I am ok with that. My lifts are still going up for the most part so this is likely more of a recomp than a true cut. I think I would likely have to cut my carbs back even more to truely cut. On supps, Ive been really happy with the alphamine/vanillean so far. Does what I need it to do to get to my IF feeding window. The Endosurge Turbo has been interesting, 3 weeks in almost and while I definitely notice better sleep, the libido effect that others have noticed isnt hitting me that much (although who knows, Im pretty horny all the time regardless) and I am not getting the same aggression that I noted while using USPLabs Test Powder which was my first test booster. Lifts are up despite being at moderate caloric deficit so I am sure that is partially the ET. I am thinking about adding TP to my next 4 week cycle of 5/3/1 while cutting back 50-100g of carbs per day. I am an endo-meso bodytype, I react better to lower carbs. Thinking about ditching the gluten too, already avoid dairy.

Hockey at night so calories were a little higher than usual.

2850 Calories
108g Fat - 33%
235g Carb - 31%
269g Protein - 36%
 
Day #19

Day off

Usual supplementation

Day #20

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 3, Day 4 - Bench Press
205lbs x 5
235lbs x 3
260lbs x 4,3 (rest pause)

Odd bench day today. I had a bunch of stuff that I had to do and it all got out of whack when the laundry machine didnt dry the clothes I put in, pushed everything back about 45 minutes. I think I need to keep tweaking my schedule a little, I think having bench days last may be a mistake, may need to swap bench and shoulders. I was not happy with 4 reps at 260lbs, I have done more reps at 275lbs before. I decided to do a rest pause of 30 seconds and knocked out 3 more. I think based on not being happy I went a little crazy with assistance after that, between 2 different types of cable tricep press, machine fly, incline hammer bench I did about 19 more sets which was somewhere near 175 reps.

Mid-morning Supplementation
PES ErasePro - 1 cap

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

Didnt log food but ate pretty clean, lots of protein.
 
Day #21

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
 
Day #22

Preworkout Supplementation
PES Enhanced - 1.5 scoop
PES Alphamine - 1.5 scoops
Scivation Xtend - .5 scoop
BPS Endosurge Turbo - 2 caps
All taken 30 minutes pre-workout in a fasted state

5/3/1 Week 4, Day 1 - Squats
Deload Week - nothing too crazy, 185-225lbs for sets of 10. I have a hard time going as low as prescribed but definitely tone it down.

Mid-morning Supplementation
BPS Vanillean- 2 caps
PES Erase Pro - 1 cap (new addition to stack)

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


2549 Calories
192g carbs - 29%
100g fat - 35%
234g protein - 36%
 
Day #23

HIIT on the elliptical.

AM Supplementation
PES Alphamine - 1.5 scoops
BPS endosurge turbo - 2 caps

Mid-morning Supplementation
PES ErasePro - 1 cap
BPS Vanillean - 2 caps

PM Supplementation
BPS Endosurge Turbo - 2 caps
BPS Vanillean - 2 caps

2239 Calories
80g Fat - 32%
165g Carbs - 30%
213g Protein - 38%
 
Resolve said:
Great detail in here man. 5/3/1 is a great program
Click to expand...

Ive really enjoyed the program and have had excellent results with it. Thanks!
 
Day #24

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 4, Day 2 - Bench Press (schedule change again)
Deload Week

I decided that doing bench press day 2 days after shoulder day wasnt the greatest way to continue progress. It being deload week I decided it was the perfect opportunity to change that. Now schedule will be Squat, Bench, Deads, OHP. That should also make it easier to get cardio in on Saturdays as well so I have at least 4 cardio sessions a week including hockey.

Mid-morning Supplementation
PES ErasePro - 1 cap

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

Ate lots of food today, good ratios although fat could have been higher.
2832 Calories
83g Fat - 28%
190g Carb - 29%
289g Protein - 43%
 
Day #25

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 4, Day 3 - Deadlifts
Deload Week

Nothing too exciting here. Did sets of 10 with 185, 225. Hockey at night so I did not eat IF, just kept eating throughout the day.

Mid-morning Supplementation
PES ErasePro - 1 cap

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

Between my lifting session and hockey I knew I had to eat a little more than usual, and spike my carbs. Felt great after hockey.
2717 Calories
83g Fat - 27%
255g Carb - 37%
249g Protein - 36%
 
Day #26 - off with usual supps

Day #27

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 4, Day 4 - Bench Press
Deload Week

Mid-morning Supplementation
PES ErasePro - 1 cap

PM Supplementation
PES Alphamine - 1.5 scoops
BPS Endosurge Turbo - 2 caps
BPS Vanillean - 1 cap
 
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.
 
DAG2013 said:
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.
Click to expand...

Nicee work man.. At what tempo u doing them squats if u dnt mind me askin??
 
atanocc said:
Nicee work man.. At what tempo u doing them squats if u dnt mind me askin??
Click to expand...

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.
 
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
 
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%​
 
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%​
 
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
 
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.
 
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
 
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