PURUS LABS: Condense + DPOL Daily vLog #12

DAY 21: CHEST & TRIS

BODYWEIGHT: 261lbs (+9lbs)

5/3/1
CYCLE: 8
DAY: BENCHPRESS
3×5
PRE: 2.5 scoops CONDENSE

BENCHPRESS
140×5 (warmup)
165×5 (warmup)
180×5
210×5
235×9
225×7
205×10
185×12

INCLINE BENCHPRESS
135×10,10,10
185×3

INCLINE DUMBBELL PRESS
75×8,8,5

INCLINE DUMBBELL FLY
50×10,6
40×10,10

MACHINE FLY
205×10,10,10,10

TRICEP DIPS
BWx5
BW+30×10,10,10
BWx10

DUMBBELL OVERHEAD EXTENSION
60×10
65×10,10

OVERHAND/UNDERHAND PUSHDOWN SUPERSET
70×10/40×10
85×9/50×10
85×10/50×10
70×10/40×10

@DJBEANPOLE

Shoe Outlet

PURUS LABS: Condense + DPOL Daily vLog #4

DAY 5: CHEST/TRIS

5/3/1
CYCLE: 7
DAY: BENCHPRESS 3×3
PRE: 2x Condense 15min. prior + 1.5 scoops High Volume sipped as intraworkout
BODYWEIGHT: 255lbs (+3lbs)

BENCHPRESS
135×5 (warmup)
160×5 (warmup)
190×3
215×3
240×9
275×1
290×1

INCLINE BENCHPRESS
115×8
135×8
155×6

BARBELL BENCHPRESS
185×10,10,10 (focused on stretch/squeeze)

DB INCLINE PRESS
60×8,8,8

DB FLAT BENCHPRESS
80×8,8,10

INCLINE DB FLY
45×8,7
40×7
30×10

DECLINE BENCHPRESS
205×6
185×7
155×10
135×15

TRICEP DIPS
BWx9
BW+25×8,7
BWx9

SKULLCRUSHERS
45×15
55×12
65×10
75×8

TRICEP PUSHDOWS
60×10,10,10
70×10

BFRT – SINGLE ARM PULLEY PUSHDOWN
10×24,15,12,10

15 minutes of HIIT on the bike

@DJBEANPOLE
@PURUSLABS

5/3/1 BENCHPRESS

5/3/1

CYCLE: 6
BENCHPRESS
3×3

BENCHPRESS
105×5 (warmup)
135×5 (warmup)
160×3 (warmup)
185×3
210×3
235×6

INCLINE PRESS
115×8
135×8
150×6

BENT OVER ROW
245×10,10 strapped
225×10,10,10

FACE PULLS
65×10,10,10,10,10

TRICEP DIPS
BW+50×15,15,10

PULLEY KICKBACK BFRT*
10×30,15,15,15

STANDING EZ-BAR CURL BFRT*
35×30,15,15,15

AB CIRCUIT

@DJBEANPOLE

Lecheek RIPPED COCKTAIL LOG Day 11

DAY 11

5/3/1

CYCLE: 4
DAY: CHEST (BENCHPRESS), 5/3/1

PREWORKOUT: 4 caps Athletix AcuteFX + 2 scoops Athletix High Volume (with 2 caps AcuteFX intra)

BENCHPRESS
100×5 (warmup)
150×5 (warmup)
190×5
215×3
240×6

INCLINE BENCHPRESS
115×5
130×5
145×5

BENT OVER ROW
155×20,20,20,10SS,10SS
SS = Stretch/Squeeze where I held the weight at the top of the movement for an extended period of time and squeezed my lats hard

KROC ROW
90×10,10,10 (wt. ea. hand)

TRICEP DIPS
BW+70×10,10,10

ISOLATED CABLE CURL
25×10,10,10

15 MINUTE HIIT CYCLE ON STATIONARY BIKE

@DJBeanPole
@TeamLecheek

Lecheek’s Ripped Cocktail LOG DAY 1

DAY 1 (PRs are represented by bold)

5/3/1

CYCLE: 4
DAY: CHEST (BENCHPRESS) – 3×3

BODYWEIGHT: 247.5lbs

PREWORKOUT: 4 caps Athletix AcuteFX + 2 scoops iForce Hemavol (2 more caps AcuteFX intraworkout)

BENCHPRESS
100×5 (warmup)
125×5 (warmup)
150×3 (warmup)
175×3
200×3
225×10

INCLINE BENCHPRESS
105×8
120×8
140×6

BENT OVER ROW
185×15,15,15,15,15

KROC ROW
75×15,15,15,15,10 (wt. each hand)

TRICEP DIPS
BW+65lbs x 10,10,10

SEATED PREACHER CURL
55×15,15,15

Threw in 15 minutes of HIIT on the stationary bike to wrap things up…

First Impressions

First thing fellas: the label looks damn promising and that you can be sure of! I completely disregarded (much the same way I did with SpeedX3 haha) the label telling me to get acquainted by using 1 scoop to start off with. AIN’T NOBODY GOT TIME FO’ DAT! I threw in 2 scoops immediately after cracking the tub open after I shot up from being thinking I had overslept. The container is super small. Almost like everything is micronized. For those of you that have used Enhanced the size of this container will be nothing new to you. The scooper, much like the container, is equally as small. Now I wasn’t sure if I was only supposed to fill it up to the little line where the handle meets the scoop or if I was supposed to completely top off the scooper so I just loaded that bad boy up twice and threw it into about 10oz. of cold water. The smell is definitely very apple like and the taste… sweet Jesus have mercy. Have you guys ever tried those Sour Apple Blow Pops (say from Charms!) before? This is the EXACT same flavor. Tasted great, no strange after taste, no burning sensation on the way down, and it lingering just slightly after I swallowed it. Very delightful. I have recently switched back over to doing the IFProtocol for my diet so although the label says take before eating I took it a few hours prior to working out (my first meal is usually the post workout meal). I’m actually about to take my third and final scoop of the day right now and get to eating my lunch. Hard to tell of any effects from it just yet. Although it appears to contain thermogenic ingredients I didn’t really feel anything yet. It certainly helped keep my appetite suppressed as I got towards the end of my 16 hour fast. I’m sure I’ll be able to feel this more the further into the log I go!

Until next time,

@DJBEANPOLE

5/3/1 CHEST

5/3/1

CYCLE: 4
DAY: CHEST (BENCH), 3×5

PREWORKOUT: Athletix AcuteFX – 4 caps pre and 2 caps (opened) intra

BENCHRPESS
100×5 (warmup)
125×5 (warmup)
150×3 (warmup)
165×5
190×5
215×11

INCLINE PRESS
85×10
105×10
120×10

BENT OVER ROW
185×10
205×10
225×10
245×10
175×20

KROC ROW
75×15
80×12
85×10
90×10
100×10

TRICEP DIPS
BW+60×10,10,10

ISOLATED CABLE CURL
25×10,10,10

@DJBEANPOLE

5/3/1 Benchpress Movin’ Up!

5/3/1

CYCLE: 3
DAY: CHEST (BENCHPRESS), 5/3/1

PREWORKOUT: Athletix Acute FX (crazy price on this stack!)

BENCHPRESS
100×5 (warmup)
125×5 (warmup)
150×3 (warmup)
185×5
210×3
235×5
260×1

INCLINE BENCHPRESS
115×5
125×5
145×5

BENT OVER ROW
205×12,12,12,12,12
135×9 stretch/squeeze

KROC ROW
90×10
95×10,10
100x10R,9L
75×13

INCLINE CURLS
30×15,12,10

TRICEP DIPS
BW+55×10,10,10

@DJBEANPOLE

5/3/1 CRUSHING CHEST

5/3/1

CURRENT WEIGHT: 245lbs

CYCLE: 3
DAY: CHEST (BENCHPRESS), 3×3

PREWORKOUT: iForce Maximize Intense (1.5 scoops) + iForce Hemavol (2 scoops)

BENCHPRESS
100×5 (warmup)
125×5 (warmup)
150×3
175×3
200×3
225×8

INCLINE BENCHPRESS
100×8
120×8
135×6

BENT OVER ROW
225×10,10,10,10,10

KROC ROWS
90×10,10
95×10,10
100×10

PREACHER CURLS
60×16,12,10

TRICEP DIPS
BW+50×10,10,10

@DJBEANPOLE

5/3/1 CHEST

5/3/1

CURRENT WEIGHT: ??? lbs

CYCLE: 3
DAY: CHEST (BENCHPRESS), 3×5

PREWORKOUT: 1 scoop Maximize Intesnse + 2 scoops iForce Hemavol (if anyone has any preworkout concoctions they’d like me to try and/or review leave a comment and let me know!)

BENCH PRESS
100×5 (warmup)
125×5 (warmup)
150×3 (warmup)
160×5
185×5
210×11

INCLINE BENCH PRESS
85×10
100×10
120×10

BENT OVER ROW
205×10,10,10,10,10

KROC ROW
85×10
90×10,10

TRICEP DIPS
BW+45×10,10,10

CABLE ISOLATION CURL
20×16,14,12

@DJBEANPOLE

Follow My 5/3/1 Journey!

Although I started 5/3/1 at the beginning of May seeing as how I am nearing my third cycle of the program I figured it would be a good way to inform my followers of my current lifting habits and goals… to give you a chance to see my PRs increase from week to week and watch my progress as I really begin to up the poundage into the heavy zone!

5_3_1

I won’t delve too much into what all is expected from the 5/3/1 program… there are multiple iterations of the program and within each iteration is the users ability to pick and choose how they wish to form their workouts. Mine is a take off of the periodization bible with my own unique twist.

A Standard Week
Day 1: Shoulder Press, Close Grip Bench Press, Lats, Upper Back, Triceps, Biceps
Day 2: Deadlift, Front Squat, Hamstrings, Lower Back
Day 4: REST and/or Cardio
Day 5: Bench Press, Incline Press, Lats, Upper Back, Triceps, Biceps
Day 6: Squat, Stiff-Legged Deadlift, Leg Press, Lower Back
Day 7: REST and/or Cardio

With each primary lift for the day I do as many wide grip/close grip pullups as possible. I try to do 2-3 cardio sessions a week, and 2-3 ab sessions a week.

Let the good times roll!

@DJBeanPole