ANS Performance Ritual/Dilate/Diablo: FINAL REVIEWS

RITUAL

DILATE

DIABLO

ANS PERFORMANCE Diablo/Ritual/Dilate Daily vLOG #5

DAY 11: DEADS & BENCH


Note: I get fired up at around the 5 minute mark with rather harsh language

DEADLIFT
250 x3
300 x2
300 x2
350 x3
350 x3
375 x2
375 x2
375 x2
400 x2
400 x2
400 x2
400 x2
425 x2 (video)
425 x2 (video)

BENCHPRESS
165 x3
195 x3
210 x3
225 x3
240 x2
All reps paused for 1 second

DB FLY
50 x10
52.5 x10
52.5 x10
55 x10
55 x10

RACK PULLS
250 x2
300 x2
350 x2
350 x2
405 x3
405 x3
405 x3

LUNGES
95 x5
105 x5
115 x5
115 x5
115 x5

– DJ

ANS PERFORMANCE Diablo/Ritual/Dilate Daily vLOG #4

DAY 10: COMPETITION PREP BEGINS!

BENCHPRESS
165 x3
195 x3
210 x3
225 x3
225 x3
240 x3
255 x2
All reps paused on the chest for 1 second

DB FLY
50 x10
52.5 x10
52.5 x10
52.5 x10
55 x10

SQUAT
185 x2
220 x3
260 x3
260 x3
260 x3
260 x3
260 x3
295 x3
295 x3 (seen in video)
315 x2
315 x2 (seen in video)

GOOD MORNING
135 x5,5,5,5,5

ITS ON!!!

-DJ

ANS DIABLO/RITUAL/DILATE Daily vLOG #1

DAY 1: LAST DAY OF #29

SHEIKO #29 WEEK 4 DAY 3

6AM: 3 scoops Diablo (w/ Bronkaid )

11AM: 2 scoops Ritual (1 scoop intra) + 6 caps Dilate

SQUAT
135 x5
185 x5
225 x4
255 x3
255 x3
290 x3
290 x3
290 x3
290 x3
290 x3
290 x3

BENCHPRESS
155 x6
185 x5
210 x4
210 x4
240 x3
240 x3
255 x2
255 x2
240 x3
240 x3
210 x4
185 x6
155 x8

DB FLY
50 x 10
52.5 x 10
55 x 10
55 x 10
60 x 10

TRICEP DIPS
BW+45×8
BW+45×8
BW+45×8
BW+45×8
BW+45×8

GOOD MORNINGS
135 x5
140 x5
145 x5
150 x5
155 x5

– DJ

ANS Performance RITUAL & DILATE Daily vLOG #6

DAY 8: SQUAT & BENCH

SHEIKO #29 WEEK 3 DAY 1

SQUAT
200 x5
235 x4
275 x3
275 x3
315 x2
315 x2
315 x2
315 x2

BENCHPRESS
155 x5
185 x4
210 x3
210 x3
245 x3
245 x3
240 x3
240 x3
240 x3
240 x3

DB FLY
45 x10
47.5 x10
50 x10
52.5 x10
55 x10

PUSHUPS
BW x 10,10,10,10,10

SQUAT
185 x3
225 x3
255 x3
290 x3
290 x3
290 x3
290 x3

GOOD MORNING
135 x5
135 x5
135 x5
135 x5
135 x5

-DJ

ANS Performance Ritual/Dilate Catch Up Post!

Due to a phone being broken I haven’t been able to update as often as I’d like! But its fixed and I’m back! So here are the workouts you’ve missed out on!

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DAY 6: MORE SHEIKO

PRE: 3 scoops Ritual + 6 caps Dilate 30 mins prior

SQUAT
185 x5
220 x4
255 x3
255 x3
290 x2
290 x2
290 x2
290 x2
290 x2

BENCHPRESS
155 x5
185 x4
210 x3
210 x3
245 x3
245 x3
240 x3
240 x3
240 x3

DB FLY
47.5 x10
47.5 x10
50 x10
50 x10
52.5 x10

PUSHUPS
BW: 5×10

FRONT SQUAT
115 x3
115 x3
145 x3
145 x3
155 x2
155 x2
155 x2
155 x2

Skipped lunges because of the pressure it put on my toe 

DAY 7: DEADLIFT VARIATIONS

PRE: 2.5 scoops Ritual + 6 caps Dilate 30 mins prior

KNEE DEADS
250 x3
300 x3
350 x3
350 x3
375 x2
375 x2
375 x2
375 x2

BENCHPRESS
155 x6
185 x6
185 x6
195 x6
195 x6
195 x6
195 x6

DB FLY
50 x10
52.5 x10
52.5 x10
52.5 x10

RACK PULLS
275 x4
325 x4
375 x4
375 x4
400 x4
400 x4
400 x4
400 x4

Skipped lunges again… next time baby! Next time!

ANS Performance RITUAL & DILATE Daily vLOG #5

DAY 5: BENCH/SQUAT DAY!

SHEIKO #29: WEEK 1, DAY 3/3
PRE: 3 scoops RITUAL & 6 caps DILATE

BENCHPRESS
155 x5
185 x5
210 x4
225 x3
225 x3
245 x2
245 x2
225 x3
225 x3
210 x4
185 x6
155 x8

DB FLYS
45 x10
47.5 x10
47.5 x10
50 x10
50 x10

SQUATS
185 x5
225 x4
225 x4
255 x3
255 x3
275 x3
275 x3
275 x3
275 x3
275 x3

LUNGES
95 x8
95 x8
95 x8
95 x8

– DJ

ANS Performance RITUAL & DILATE Daily vLOG #4

DAY 4: DEADLIFT VARIATIONS

SHEIKO #29: WEEK 1, DAY 2

KNEE DEADS (deadlifting from ground to knees only)
250 x3
300 x3
300 x3
350 x3
350 x3
375 x3
375 x3
375 x3
375 x3

INCLINE BENCHPRESS
175 x6
175 x6
175 x6
175 x6

TRICEP DIPS
BW+45 x5
BW+55 x5
BW+70 x5
BW+70 x5
BW+70 x5

RACK PULLS (deadlift from knees to lockout)
275 x4
325 x4
375 x4
375 x4
425 x3
425 x3
425 x3
425 x3

LUNGES
95 x5
105 x5
115 x5
125 x5
135 x5

-DJ

ANS Performance RITUAL & DILATE vLOG #3!

DAY 3: BENCH/SQUAT

SHEIKO #29: WEEK 1, DAY 1 (of 3)

BENCHPRESS
155×5
185×4
185×4
210×3
210×3
210×3
225×3
225×3
225×3
225×3
225×3

SQUATS
185×5
225×5
225×5
255×5
255×5
255×5
255×5
255×5

BENCHPRESS
155×5
185×5
210×4
210×4
210×4
210×4

DB FLYS
40×10
42.5×10
45×10
45×10
45×10

GOOD MORNINGS
135×5
135×5
135×5
135×5
135×5

– DJ

ANS Performance RITUAL & DILATE Daily vLOG #2

DAY 2: SHOULDERS

5/3/1
CYCLE: 11
DAY: OHP, 3×5
PRE: 2.5 scoops RITUAL & 6 caps DILATE 30 mins prior

OVERHEAD PRESS
65×5 (wu)
80×5 (wu)
95×3 (wu)
105×5
120×5
135×10

CLOSE GRIP BENCHPRESS
120×10
145×10
165×10

PENDLAY ROW
165×10,10,10,10,10

BARBELL SHRUGS
275×10
295×10
315×10
325×10 (strapped)
335×10 (strapped)
225×20

SKULLCRUSHERS
100×8
90×10,8
80×10,8

NO-ATTACHMENT PULLEY PUSHDOWN
15×10 both arms
10×12,12 both arms

– DJ