ANS Performance RITUAL & DILATE Daily vLOG #1

DAY 1: BACK

5/3/1
CYCLE: 10
DAY: DEADLIFT, 5/3/1
PRE: 2 scoops Ritual & 4 pills Dilate 30 mins prior

DEADLIFT
170×5 (wu)
215×5 (wu)
255×3 (wu)
320×5
365×3
405×7

FRONT SQUAT
150×5
170×5
195×5

LYING LEG CURL
130×10,10 chest up
135×10
150×10
170×9

LEG EXTENSION
160×10
180×10
200×10
210×10
220×10

– DJ

PURUS LABS: Condense + DPOL Daily vLog #11

DAY 20: BACK (and a bit of everything)

5/3/1
CYCLE: 8
DAY: DEADLIFT
3×5
PRE: OBVIOUS

Did my AB CIRCUIT before even leaving the house

DEADLIFT
165×5 (warmup)
205×5 (warmup)
250×3 (warmup)
270×5
315×5
350×12

FRONT SQUAT
120×10
145×10
165×10

BENT OVER ROW
195×12
215×10
235×8
225×6
135×15

KROC ROW
65×10
95×8
50×30

LAT PULLDOWN
150×10,10,10
180×8
120×10

CLOSE GRIP PULLDOWN
140×10,10
160×10
180×8
120×5

SEATED UNDERHAND WIDE ROW
120×10
140×10,10

HAMSTRING CURLS
175×10,10 head down
90×10 chest off bench
110×10 chest off bench (really isolates the hamstrings)

LEG EXTENSIONS
175×10
190×10
205×10

BARBELL CURL
100×10,10,8

BARBELL REVERSE CURL
70×10,10,10

PREACHER CURL – BFRT
25×30,15,15,15

STATIONARY BIKE HIIT – 15 minutes

@DJBEANPOLE

PURUS LABS: Condense + DPOL Daily vLog #7

DAY 8 – BACK/BICEPS

5/3/1
CYCLE: 7
DAY: DEADLIFT
5/3/1
PRE: Condense 2x 10 min. prior

DEADLIFT
170×5 (warmup)
215×5 (warmup)
255×3 (warmup)
320×5
365×3
405x??? watch the vid 

FRONT SQUAT
150×5
170×5
195×5

KROC ROW
60×10
90×8
50×30

LAT PULLDOWN
140×10,10,10,10

SEATED CLOSE GRIP ROW
165×10
170×10
175×10
180×10

SUPERSET: SEATED WIDE UNDERHAND ROW/BENT OVER ROW
100×10/135×10
100×10/135×10
100×10/135×10

STANDING DB CURLS
40s x 10
45s x 10
50s x 8

SEATED INCLINE DB CURLS
15s x 20
20s x 12
25s x 10

STANDING HIGH CABLE CURL
30×8 (ea arm)
25×10 (ea arm)

AB CIRCUIT

@DJBEANPOLE
@PURUSLABS

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