5/3/1 Getting Heavy With Deads!

5/3/1

CYCLE: 6
DAY: DEADLIFT, 3×5

DEADLIFT
160×5 (warmup)
195×5 (warmup)
235×3 (warmup)
255×5
295×5
335×11

FRONT SQUAT
110×10
130×10
155×10

LYING LEG CURL
170×10,10,10

BACK RAISE
BW+70×10,10,10

15 MINUTE BIKE HIIT

@DJBEANPOLE

Lecheek RIPPED COCKTAIL LOG Day 16

DAY 16

5/3/1

CYCLE: 5
DAY: BACK (DEADLIFT), 3×5
PRE: 4 caps AcuteFX + 2.5 scoops High Volume, 2 caps AcuteFX intra

DEADLIFT
155×5 (warmup)
190×5 (warmup)
230×3 (warmup)
250×5
285×5
325×12
405×1
450×1 – This snapped a record I previously set ~5-6 years ago

FRONT SQUAT
105×10
125×10
145×10

LYING LEG CURL
155×10,10,10

BACK RAISE
BW+50×10,10,10

15 MINUTE HIIT CARDIO

Lecheek RIPPED COCKTAIL LOG Day 10

DAY 10

5/3/1

CYCLE: 4
DAY: BACK (DEADLIFT), 5/3/1

PREWORKOUT: 4 caps Athletix AcuteFX + 2 scoops Athletix High Volume (2 caps AcuteFX mixed w/ Purple Wraath intra)

DEADLIFT
150×5 (warmup)
185×5 (warmup)
225×3 (warmup)
280×5
315×3
350×8

FRONT SQUAT
130×5
150×5
170×5

LYING LEG CURL
140×10
145×10
150×10

BACK RAISE
BW+45×10,10,10

@DJBeanPole
@TeamLecheek

5/3/1 DEADLIFT PR!!!

5/3/1

CURRENT BODYWEIGHT: 245lbs

CYCLE: 3
DAY: BACK (DEADLIFT), 5/3/1

PREWORKOUT: Combination of Athletix AcuteFX + iForce Maximize Intense + Hemavol

DEADLIFT
135×5 (warmup)
170×5 (warmup)
205×3 (warmup)
255×5
285×3
320×13

395×1

415×1

 FRONT SQUAT
125×5
140×5
160×5

LYING LEG CURL
150×16
160×12
170×10

BACK RAISE
BW+45×12,12,12

@DJBEANPOLE

Genomyx ORIGIN Log Day 18: Back & Bis

DAY 18: BACK & BIS

Woke up. Got a haircut. Threw 2 scoops of Origin into a shaker cup I had just filled up with a bottle of water along with 6g of CM and 1g of Agmatine, just to experiment I forgot my headphones at home and was kind of bummed about that but knew that I had work to do.

NEUTRAL GRIP PULL UPS: BWx8,6,4,4 (fast up, squeeze, slow down, deadhang)

BENT OVER ROWS: 135×12,10 115×10,8 95×10,8

STANDING CABLE LAT PULLOVER: 45×10 50×10 55×10 60×10 25×15,20

LAT PULLDOWN: DROPSET 120×12 100×10 85×12 70×15 55×20

ONE-ARM DB ROW: 50×10 55×8 60×7 70×6

SEATED NARROW GRIP CABLE ROW: 120×8,8,8,8

RACK PULLS: 135×15 225×12 275×10 315×8 365×6 225×10

HAMMER CURLS: 30×10 35×10 40×8 30×10 (ea. hand)

STRAIGHT BAR CURL: 60×10,10

CABLE REVERSE CURL: 40×12,12 50×10,10

Focus was great. I went through this workout surprisingly fast. Origin had me zoned in and focused even without music in my ears. Didn’t really feel much in terms of pump until I got to the bicep routines. Walked out feeling great… didn’t think I’d even come close to 365 for rack pulls. Should have attempted 405! Last time I did that was quite a few years ago!

@DJBeanPole
www.genomyx.com

Genomyx ORIGIN Log Day 8: ARMS

DAY 8: ARMS

So much for not feeling that back workout yesterday during the workout… woke up today sore as ****! Something must have been working! Slept great and woke up ready to get back into the gym. I wanted to do shoulders but since I hit some of that during yesterdays back workout I decided to hold off and do arms instead. Threw down 2 scoops of ORIGIN and headed for the gym.

WRIST CURLS: 40×20 60×20,20,20 (prev. 60×20,20,15)

REVERSE CURLS: 20×20 50×10+40×10 40×20,20 (each set 10 reps wrists tilted down/10 reps wrists tilted up)

HAMMER CURLS: 20×15 25×15,15,15,15 (wt. ea. hand… up since last time )

TRICEP PUSHDOWN: 45×20,20,20,20 (10 reps underhand/10 reps overhand)

OVERHEAD DB EXTENSION: 30×20,20,20 35×20 (may have to rotate this with skullcrushers since I don’t feel it as much as I think I should)

CLOSE GRIP BENCHPRESS: 75×15,15,15,15 (still not sure about these… I still feel it in my chest? Maybe I need to go more narrow)

STRAIGHT BAR CURL: 40×20,20 40×10+30×10 30×20

INCLINE DB CURL: 15×10+10×10 10×20

CONCENTRATION CURL: 10×20,20

I’m not sure what I would be doing if I wasn’t working with this much volume because ORIGIN gives me energy for DAYS. Although next week I will be switching the rep counts lower and working with some heavier weights for this workout. I have always responded very well to the low weight/high rep scheme (although feeling like I get some strange looks in the gym for lifting what appears to be extremely light weight :\) but I’d like to switch it up every once in awhile and get back the medium/heavy weights and keep the muscles guessing. Due to the fact that I’m currently training for the mini-marathon I’ve decided to take my leg workout out completely. It’s difficult to lift legs and then try and run long distances the following or a few days following that routine. So for now my split has become: CHEST/BACK/ARMS/SHOULDERS with cardio around 3-4x a week. I’ve really been enjoying my new routine right now and hope to see results in the mirror…

DJ

Genomyx ORIGIN Log Day 7: BACK

DAY 7: BACK

I was super psyched to get into the gym today and give this workout a go! Woke up and shot straight out of bed I was that excited! Although I didn’t post it here because I didn’t take ORIGIN prior, I did run 6 miles yesterday which happened out of the blue so I didn’t want to do anything that involved the legs whatsoever today. I took 2.5 scoops of ORIGIN before working out and the workout was epic (at least for me). Focus was strong… perhaps TOO strong My workout partner today remarked on how although he didn’t like coming to the gym when it is crowded, he didn’t mind the plethora of hot women to look at to which I responded to him with “what hot women?” I didn’t notice anyone else in the gym besides myself and the weights I was moving. He blamed it on “marriage goggles.” I blamed it on ORIGIN Even right now as I’m typing this I can still feel the energy surging through me. Nice and smooth and I know I’m not in for a crash later!

SUPERSET WARMUP 1: PULLUPS/DIPS: All sets used bodyweight, no rest periods 1) 6P/15D 2) 5P/10D 3) 3P/8D 4) 2P/6D

SUPERSET WARMUP 2: UPRIGHT ROW/REAR DELT FLY/RDF MACHINE: 1) 10×70,10×15,10×100 2) 10×70,10×15,10×100 3) 10×85, 10×15,10×100 4) 10×100,10×15,10×100

STANDING LAT PULLOVER: 40×10,10,10,10 (these were new to me and very enjoyable but my height limited the stretch I could get since the weights would return to the stack before I was fully stretched )

LAT PULLDOWN: 85×10 70×10,10 100×10

BENT OVER ROW: 95×10 75×10,10 85×10

SEATED ROWS – WIDE: 55×10,10,10 70×10

SEATED ROWS – NARROW: 85×10 80×10,10 100×10

ONE-ARM DB ROWS: 30×10,10,10 40×10

RACK PULLS: 135×10 225×10 315×8 275×10,10 185×10

Low weight, volume, stretch and squeeze were all the name of the game today. I miss the “pump” I used to feel taking other preworkouts on a day like this but just because it isn’t there doesn’t mean nothing happened… I’m sure I’ll wake up tomorrow and feel plenty sore. This workout lasted around 1.5hrs today and ORIGIN kept me going and kept me focused the entire freaking time. I’m still in the zone now. Maybe I’ll do some abs

DJ