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PES Erase log, 20yr, 5"5 158lbs

nergy

Member
PES Erase log, 20yr, 5"5 158lbs + photos

I'll be posting on a daily basis my feelings/mood/strength
----------------------------------------------------------------

I'm 20 years old, from France.
I've been training for 2 years and I've gained 45 pounds.

Here is my training plan (based on 5/3/1):

Monday
- bench press (5/3/1)
- hamer strength machine (3*5_8)
- incline bench press (5*12)
- dips (1 set max)
- Weighted pull ups (3*3_8)
- Very large pull ups (3*max)
- chin up (3*max)

Tueday (very hard day)
- squat (5/3/1)
- front squat (5/3/1)
- deadlift (5/3/1)
- barbell curl (3*6_10)

Wednesday
- weighted chin up (3*3_8)
- close grip lat pull down (6*6)
- hammer strength machine pull down(6*6)
- seated cable row (6*10)
- hammer strength machine seated row(6*6_15 including drop set)

Friday
- military press (5/3/1)
- incline bench press (3*3_8)
- weighted dips (3*5_8)
- military press (5*12)
- close grip smitch machine (3*6_8)
- skull crushers (3*8) s/s triceps rope pushdown (12_15)

Saturday
- squat (light 5*8)
- deadlift (5*12)
- leg extension (3*10)
- stiff legged deadlift (3*12)
- leg raises (3*15)

Sunday
- reeeeest

In fact, this is the first week for this program because i used to be on a 4 day basis.

My max:

bench press : 270 * 1
squat : 300 * 7
deadlift : 305*6
military press : 155*4
dips : bw + 80 * 13 (rest pause 9 + 2 + 2)

Feel free to comment ;)

ps : I forgot, i took my first pill tonight, and i'll be taking it twice a day, one in the morning, and the second one in the evening.

supplement : whey, creatine + preworkout.
 
In.

If you have any questions please do not hesitate to PM me, Kevinhy or Natty Disaster.

Good luck!

Ben
 
Second day of erase (2 caps)

Not much to say, I think i won't see a lot of difference during these first days.
But I'm feeling good, did a great workout, my strength is still going up, so I'm excited to know how high it will go when erase will start to kick in :)

military press : 135 * 7
INCLINE bench press : 215 * 5
dips : 3 * 8 * bw + 80
 
The first thing you may notice is some leaning out from lower levels of water retention. For a lot of people this is in the first week.
 
Third day of erase (2 caps)

Light legs day:

Bad session, no good feelings during stiff legged deadlift so I won't do it next time.

Feelings : I felt good, not that much rested, but enough energy to train legs.
Mood : I was pretty happy to hit the gym (as usual) but a huge crash at the end on my workout.
Strength/Endurance : it was a light session but i easily hit my 3*12 @ 195 and 2*12 @ 205 for deadlift, so next time, i'll try maybe 3*12 @ 225 and 2*12 @ 195

I've uploaded photos as well, check the first post of this thread.
 
Day 4 (2 caps) rest day

Nothing to say, i was tired, But I'll be ready to train my chest and back tomorrow for sure.
My lower back and hamstring hurt thanks to my deadlift from yesterday :)
 
Sub'd for this. Will be starting a stack with erase in the next month or so and am similar size to you height wise. Trying to get as big as you lol.

+rep
 
Day 5

Awesome workout, felt great, good energy, broke some PR but not a huge increase in strength
I'm not leaner either, we'll see during the next days how it's going.

Main lift to notice:
bench press : 3*260 PR
Hammer strength press. 8*70(each side); 8*80: 8*90; 6*100 + progressive deload.
incline bench press: 5*12*135 (it seamed sooo heavy)
dips: 24+5+5 using rest pause, total 34 reps (PR)
pull ups : 6*bw+57 (30kg)
 
Day 6

Not a good leg workout, at least for squat
last set of squat : 280 * 4
last set of front squat : 215 * 5
deadlift : 190-200-225-235-245 (each set for 12 reps)

+ some biceps


I felt great but disappointed by my squat, will do better next week.
I slept pretty good, but from now I have to wake up at 7am. I don't think falling asleep at 1 am or 2 and waking up at 10 is the best way to recover.
 
newman897 said:
Do it!!! Doing erase anabeta and formula x next month here we go !!
Click to expand...

Nice!

nergy said:
Day 5

Awesome workout, felt great, good energy, broke some PR but not a huge increase in strength
I'm not leaner either, we'll see during the next days how it's going.

Main lift to notice:
bench press : 3*260 PR
Hammer strength press. 8*70(each side); 8*80: 8*90; 6*100 + progressive deload.
incline bench press: 5*12*135 (it seamed sooo heavy)
dips: 24+5+5 using rest pause, total 34 reps (PR)
pull ups : 6*bw+57 (30kg)
Click to expand...

Wow nice! congrats on the PR's!
 
Day 6 (3 caps)

Had an awesome workout, I think it was my best back workout of the year, good strength and endurance.

close hammer grip chin up
2*3*bw + 90
5*bw + 90 drop set 10 reps @ bw​

close grip lat pull down
4th plate (from the end)*6
3*3rd plate from the end * 6
2nd plate from the end *6
last plate * 4 + 4th * 10​

Hammer strength lat pulldown
4*135( each side) * 6
145 * 5
135 * 6 d/s 90 * 8 d/s 45*15
​

Hammer strength seated row (one arm at the time)
2*135(each side)*6
3*180*6
180*6 d/s 135*8 d/s 90*12 d/s 45*15​

seated cable row
5 sets of 12 reps with drop set for the last one as usual.​
 
bigdavid said:
interested in this keep it up good strength so far!
Click to expand...

Thanks bigdavid, doing my best to get those lift up :)

JudgementDay said:
Wow nice! congrats on the PR's!
Click to expand...

Thanks but I'm still not satisfied with my bench press...


Day 7 (2 caps)

It was my rest day. I slept well, I'm feeling rested and I think I got leaner as well.
But my knees seem to hurt a bit, so I'll see later how it's going.

Tomorrow will be my shoulders and triceps workout, and I'll be using formula-x.
I'm expecting nothing but an awesome training !
 
Day 8 (2 caps)

I felt good, but d*mn, it's so cold right now ! and the heater isn't working which means no hot water either !
I didn't feel that much difference during my workout, no strength increase, which isn't a good thing...
But here is my workout.

Military press:
125*3
135*3
145*4 +1 (Rest pause)
​


Incline Bench press:
2*215*5
1*215*5 d/s 155*6
​


dips: (it killed my triceps)
3* bw + 90 * 6
1* bw+ 65 * 9 (so tired)
1* bw + 45 * 11 + 2 (rest pause) d/s bw*6
​


military press:
5*12*40, my shoulders were burning.
​


close grip bench press smith machine:
4*180*5
​


skull crushers:
3*90*6
​


+some triceps rope pushdown d/s one arm triceps cable overhead


​
I don't know if i can tell I broke a new PR on my dips because I didn't want to go higher than bw+80 before.

Tomorrow is my second legs training with heavy deadlift and light squat leg extension, good morning and some abs.
 
Day 9 (2 caps)

Felt a bit tired this morning, but had a good workout, strength was there, as well as focus and mood. So it's all good :)
Stretching my glutes and lower back helped my a lot for my deadlift and my squat, because my posterior chain is very tight.

But anyway, here is my workout.

Deadlift (5/3/1)
260 * 3
275 * 3
290 * 8 + 1 (rest pause) PR b**ch​


Squat (light, focusing on form)
1 * 155 * 10
3 * 160 * 10​


Front squat
145 * 12
150 * 12
155 * 12​


Good morning
1 * 90 * 12
2 * 100 * 12​


Leg extension (old machine)
4 * 65 * 12
90 * 6 d/s 65 * 5 d/s 45*6 d/s 20 * 8​


Abs, leg raises
3 * 15​


Tomorrow is my rest day.

Comments are welcome ;)

"Grow stronger" - Elliot Hulse.
 
Day 10 (3 caps)

rest day

Day 11 (3 caps)

Felt a bit tired in the morning, like, it's always hard to wake up, but then I was fine.

Chest and back day.
I was really focus on my bench, good squeeze but there is only something wrong.... fail at 270.

Bench press (5/3/1)
260 * 3
275 * 3
270 * 1 the spotter helped me at the sticky point but it's a faiil​


Hammer Strength press
1 * 80 * 6
2 * 90 * 6
1* 100 * 4 + deload
​


incline bench press
5 * 140 * 12 (it was really hard)
​


Dips
1 set using rest pause : 21+8+5+6 : total 40 reps
​


Pull ups
2 * bw +55 * 5
1 * bw + 55 * 6 d/s bw * 7​


Very wide Pull ups hammer grip
2 * bw +45 * 3
1 * bw + 45 * 4 d/s bw * 7​

It was a good workout, tomorrow is my leg training, squat, front squat, deadlift, stay tuned.

If you have any question on whatever or any suggestion, i'm open (for listening :) )
 
Day 11 (3 caps)

Took 2 caps in the morning, the third will be for my next meal at 10pm.

Squat (5/3/1)
230* 5
265 * 3
305 * 3
305 * 2
305 * 1
​


Front Squat (5/3/1)
175 * 5
205 * 3
225 * 2 fail for the third
225 * 1​


Deadlift
225 - 235 - 245 - 255 - 235 * 12
​

+ some barbell curl

It was a good workout, but it doesn't seem that Erase gives me more strength.
 
bigdavid said:
good job man..thoughts on erase so far? notice any diuretic effects? sore joints? anything?
Click to expand...

Since I've been taking 3 caps ( 2 in the morning, 1 in the evening) I need to drink more.
My right knee hurts a bit, but slightly. It bother me only for my warm up sets on squat but nothing else, once well warmed up, I don't feel the pain.
I have no other joints pain which is a good thing.

I think I got leaner, that's the only positive side for now.

I'll keep you update at the end of the bottle.
 
Felt great today, good mood, rested, my harmstring are a bit sore but nothing wrong.

back destruction done (1h10)

Chin up hammer grip
1 * bw + 40 * 5
1 * bw + 90 * 3
1 * bw + 90 * 5 + bw * 10
1 * bw + 65* 6​


lat pulldown close grip (approximative values)
2 * 230 * 6
2 * 240 * 6
1 * 250 * 4
1 * 240 * 6 d/s ???​


Hammer strength lat pull down
5 * 135 * 6 (each side)
1 * 155 * 4 d/s 90 * 10 d/s 45 * 10​


Hammer strength seated row (one arm at the time)
1 * 135 * 8 (each side)
4 * 180 * 6
180 * 6 + 135 * 8 + 90 * 12 + 45 * 15
​


Seated cable row (approximative values)
5 * 175 * 12
220 * 8 d/s 175 d/s 130 d/s 90

​

Rest day tomorrow, still 2 workouts for the week. Hope I will hit a PR on my heavy deadlift.

Is there any information you guys want to see on my log ? Just tell me and I'll do my best
 
Day 14

That was a sh***y workout. No strength at all, no pump, no focus.

military press final set : 150 * 1

incline bench press :
205 * 6
215 * 4
225 * 1
225 * 1 d/s 180 * 4 d/s 135 * 8​

dips (I lost my motivation)
bw + 70 * 12
bw + 80 * 8
bw + 90 * 6 + bw * 10​


military press :
5 * 10 * 90 (f**k me, I had to do it using rest pause)

​

+ I killed my triceps with close grip bench press, skull crushers, triceps rope pushdown, triceps pushdown, triceps overhead.

Nothing else to say, except I need some rest, my body is fine, but I think my nervous system needs some.
 
I forgot to mention, It's been a week that I'm really not hungry in the morning, but I force myself to eat at usual
 
Day 15

Rested (yes, I stayed in my bed until I go to buy food (2pm) )

Heavy deadlift !!!!

245 * 5
275 * 3
310 * 5 (new PR !!!!)
310 * 5
310 * 4

+ some light squat, front squat and leg extension.

It was a good but short workout.

Always need to drink a lot while taking 2 caps in the morning.
I've got a bit of acne. I wasn't sure if it was because of erase but I didn't change my food.
 
Congratulations on the deadlift PB!

Some people will notice more skin breakouts on Erase, it is quite common.
 
bdcc said:
Congratulations on the deadlift PB!

Some people will notice more skin breakouts on Erase, it is quite common.
Click to expand...

I started Erase about 4 days ago and notice that I look drier and I have lost about 3 lbs...is this normal? I have read of some people losing weight in a few days just from erase.
 
bigdavid said:
I started Erase about 4 days ago and notice that I look drier and I have lost about 3 lbs...is this normal? I have read of some people losing weight in a few days just from erase.
Click to expand...

Yes apparently it's normal to look drier and then to loose weight.
I cant tell you if I've lost weight because I haven't any scale, I need to use the one of a friend of mine, but I'm a bit drier.


bigdavid said:
Nice dip weight and congrats on the PR for deads man keep it up
Click to expand...
I'll try to bring the bw + 100 on Friday so stay tuned ;)
 
Day 18

I've been resting for 2 days, thats why there were no update. I've been taking 2 caps during these days.
Today was 3 caps, and it was a goood workout.
2 caps in the morning, still drinking like a horse, no acne, really slight pain in the knees.

Here is today's training.

bench press
220 * 5
235 * 5
245 * 5 - 5 - 4
225 * 6 d/s 180 * 4 d/s 135 * 6


incline bench press (hard to push, i usually do high rep but not this time)
155 * 8
165 * 8
180 * 6 - 6
205 * 1 d/s 180 * d/s 135 *

dips (4*10)
bw + 65 * 5 d/S bw * 5
bw + 65 * 4 d/S bw * 6
bw + 45 * 7 d/S bw * 3
bw + 45 * 5 d/S bw * 5

+ some triceps push down

pull ups
1 * bw + 55 * 6
4 * bw + 65 * 3
1 * bw + 65 * 6 d/s bw * 7

I felt rested with these 2 days off, tomorrow is legs training, hope it will be a good one as well.

Talk to you next time
 
Day 19

3 caps

Feeling good, no joints pain, nothing wrong.
But the bar felt so heavy.

squat
245 * 5
265 * 5
250 * 5 - 5 - 4
240 * 5​


front squat
185 * 5
195 * 5
220 * 5
210 * 5 - 5

​

+ some stiff legged deadlift, biceps and 3 sets of hanging leg raises (if the name is correct, but it's an abs exercise).

This training literally killed me.

Day 20

Pain in my right knee but it might not be because of erase. Not enough rested, but one more night and it should be good for shoulders and triceps workout.

More to come tomorrow, any question ? I'll be glad to answer
 
newman897 said:
have you seen the amount of weight/strength go up alot or little ?
Click to expand...

Nothing dude, it's like if I was taking nothing, except my joints are cracking more than before.

amend09 said:
So I can just use erase?
Click to expand...

For sure you can. Do a cycle with Erase to know the effects it will give you and then you can stack it for better results.
 
Day 21

3 caps, always 2 in the morning, feeling good, not that much tired. No pain joint, but cracking like I said before.
It was a great workout, my military press could have been better, but like I said, I did dips bw+110 for 3 reps + 2 a bit assisted.

Military press
125 * 5
130 * 5
140 * 5
135 * 5​

incline bench press
195 * 3
205 * 3
215 * 3
225 * 3
225 * 3+ 180 * 5 + 135 * 6​

dips
bw + 65 * 6
bw + 75 * 6
bw + 90 * 6
bw + 100 * 5.90 (almost 6 ! but PR!!!!!!!!!!)
bw + 110 * 3 + 2(assited) d/s bw * 10 ( new PR!!!!!!!!!)​

military press
2*15*90​

close grip bench press smith machine

3 * 205 * 5
2 * 180 * 8

​
+ some triceps (with and without rope) pushdown, overhead.

Tomorrow will be my deadlift training, hell yeah.
 
bigdavid said:
Sick with the dips man keep it up
Click to expand...

Thank you ! :)

Day 22

I've got acne more than ever in my whole back, that's not cool, but it didn't bother me to get some new PR :)

training :1hour w/o warm up and stretching.

Deadlift

240 * 5
270 * 5
285.5 * 9 - 5 - 5​

Pull ups hammer grip

bw + 90 * 5 - 5 - 4
bw + 90 * 4 d/s bw + 45 * 4 d/s bw * 6​

front squat

155 * 8
180 * 8
190 * 8
215 * 8
135 * 20

​

+ some close grip lat pull down (5*6) and seated cable row (3*12_15)
 
Congratulations on another PB. Great work. :)
 
bdcc said:
Congratulations on another PB. Great work.
Click to expand...

Thanks buddy :)

longhornsp said:
killed those deadlifts and front squats!

how's the Erase treatin ya?
Click to expand...

Yes, but I'm waiting for my last week of the cycle. I've got a max rep to do @ 320 :)
It doesn't seem that Erase is doing a lot to me, my strength hasn't been increasing more than it should have during the 5/3/1.

Day 23

I don't think if I should write my training because that wasn't a good one.
I should have taken this day off.

Day 25

Good strength, no joint pain, no acne (if think last time was because of DAA)

Best legs training ever.
I killed it.

Squat

250 * 3
270 * 3
290 * 5 - 3 - 3​


Front squat

200 * 3
210 * 3
225 * 4 - 3 - 3 - 3

​

+ 5 sets of good morning s/s leg curl
+ 3 sets barbell curl s/s and hanging leg raises

tomorrow ? off / on ? will see tomorrow morning if I'm feeling good after this workout, I think I will pay the price :p
 
longhornsp said:
strong squats yesterday


did you get the newest 5/3/1 book for powerlifting? just wondering what the 3-3 after 5 is for ? I notice you do that for a couple of sets on the diff exercises
Click to expand...

No I don't get it, it's almost the same, with some bodybuilding template for assistance exercises, some nutrition tips, stuff like that.

for the 3 - 3,
I should have written 2 * 290 *3, it's just other sets with the minimum of repetition asked for the week. I do that because it looks like I'm near of a plateau, so adding 2 or 3 sets at the highest weight could help me to avoid it. Know what i mean ?

Day 26

Felt a bit tired, took a nap, and there you go
Definitely good strength. Acne since I've been taking DAA.
It was just awesome, craze + formula-x for preworkout, you want some PR ?? enjoy !


military press:
1 * 130 * 3
1 * 135 * 3
3 * 145 * 3 (not a PR, last time 4 + 1 (rest pause), I couldn't have press it 3 times for 3 sets)


incline bench press:
195 * 5
205 * 5
225 * 3
235 * 1
225 * 3 d/s 180 d/s 135


dips
1 * bw + 80 * 8
1 * bw + 90 * 8
1 * bw + 100 * 5
2 * bw + 110 * 4 PR !!!! last time was 3 reps alone + 2, today was 4 alone​


military
2 * 90 * 15


close grip smith machine bench press:
1 * 180 * 8
2 * 200 * 6
1 * 225 * 4 (drop set on that last set)
2 * 225 * 3

​
+ 5 sets of triceps cable overhead press
+ 4 sets of triceps push s/s triceps rope pushdown

Be ready for my next training with deadlift !
 
Weight update : from 158 to 161 lbs since September !!

I wish I could give you PR every day, but I won't today, oh wait.... I'm kidding there is a PR today !!

Alright, here is my workout, good workout, good strength, felt great.

Deadlift

1 * 270 * 3
1 * 190 * 3
1 * 305 * 8 (new PR !)
2 * 305 * 3​


Chin up hammer close grip
bw + 80 * 8
bw + 90 * 5 - 4 - 4​


front squat
180 * 10
190 * 10
205 * 8 (my legs were sore after that)
205 *3 d/S 135 * 10​


close grip lat pull down
6 * 6 (don't put the weight but there is an progression since last time)​


leg extension (only the reps)
15 - 15 - 12 - 8 - 12 - 15 - 20 (pyramidal)​


seated cable row
reps between 6 and 15 using drop set

​

Tomorrow will be my rest day, have got 8 caps left in my bottle :( I wish I had a second one, effects were really appearing this week.

Last week will be my last week of the 5/3/1 cycle, I've got my last 1+ rep set @ 275 for bench press, I hope I'll get it.

Talk to you next time.
 
Alright, I haven't been posting on the forum for almost a week, so here are my last (principals) numbers for the last workout.
My bottle is empty, today will be my second workout without erase. We'll see how it goes.

Bench press : 275 * 1 (PR)
squat : 315 * 1 (PR)
front squat : 235 * 3 (PR)
pull ups : bw + 90 * 3 (PR)

Military press : 155 * ?? (today, 1 rep would be a PR anyway)
Deadlift : 320 * ?? (on Monday, but will be defz a PR again)

-------------------------------------------------------------------
Quick final review

I definitively got dryer during these 3 weeks of erase.
My macros were almost always the same (420g / 225p / 50f)
I had no joints pain but I had to drink much more while taking 3 caps in the morning.

For what's concerning strength, I had more results at the end of the bottle, which is too bad because I've got only one. So I would recommend to do a 2 bottles cycle at, at least, 3 caps a day.

So that's it, I think I talked about the most important.

If you've got any question for this final review, do not hesitate, I'll answer.
 
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