My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[moshvr]

Those pullups ... damn!

Great stuff still going on in here brah!

[Raigs]

Friday carb feeds are always nice! Helped you hit 265 thats awesome

[hcoyle545]

Thanks for that bud, always interesting to get your pov on things. I was partly guessing you were gonna say what you said but was curious anyhow ha.

Edit: Dan have you ever dealt with this company...http://ie.myprotein.com/home.dept

Their prices are VERY good but looking through some feedback (75% positive) has me a lil concerned. Ever hear of them.

Also any Uk companies like it with affordable prices that deliver to europe?

fwiw I always order from Myprotein and find the taste to be pretty good for every flavor i've tried, i'd recommend vanilla, vanilla & raspberry and strawberry and cream

cheap as chips, just ordered 5kg and a set of wrist wraps for 68 quid delivered. Mixes well in my experience too.

[Opeth09]

Based on your progress I would go tank mode and destroy everything haha.

[lllDBOlll]

I like the tank mode idea, but you have to make that decision for yourself. I could never get myself to get serious about bodybuilding, but I am toying with the idea of competing in powerlifting locally as well.

That's one for tank mode. Yeah, as mentioned ages ago it was just something I said "hey do that so you're not fat anymore". Meh who knows may still go through with it. Like what Layne Norton says in recent video, "comps are won in the off season".... last years bulk from Sept to Dec was just too excessive, I got fat as ****. If I spend the next half of this year reverse dieting and then lean bulking I should never have trouble cutting down again. I set the goal before 30.... so even if I don't do it next year, I could come in for a first timer in 2015 and probably be a whole lot swolerererer.

i'm also a fan of tank mode. that said i'm a firm believer in hitting your goals. it all lies with in yourself my friend. do or do not there is no try..... and knowing is half the battle .... gooooo planet

Two for tank mode. LOL at all those quotes.

I agree with KTJ and MGB .... you are looking really good and lean now and you've pretty much kept all your strength and mass (maybe up some/down some but overall even) so you're at a really good point to do a lean bulk and go all out for strength and mass. If you don't want to do a comp this year, then it's a no-brainer, just no point in getting where you were at the end of the last bulk .... up to 15% is good through. You could take 12 months to get to 200 and at 15% you will have added around 50/50 muscle and fat ... that would be a great point at which to cut for summer 2014 ... come back at low 180s and 6%

So is that a three for tank mode?? LOL

Yeah as just said to krauty even if I spent the next half of this year reverse dieting and then move into a lean bulk of 1lb a month (might not even take that long but I just feel for my size and activity level I should maintain on A LOT more calories). I just went crazy last year, Vegas set me off and then I was on a Strong Jason bulk. Definitely will not aim to end up like in that picture last page.

Awesome work Danny and way to just continue with your goals and progression.

Cheers matey I will do. Wanna get on that powerlifting time like you sir

Right thats what I was afraid of from some of their reviews, shame really, was hoping to order from them in the future but yeah they sound right dodgy.

Im still shopping around the interwebz atm but if I decide to go with them ill take you up on that offer pal!

These are the boy's I am seriously considering dealing with. Know anything about em?

http://www.discount-supplements.co.uk/

Bought many times from there. If you INSIST on buying from the UK for branded supplements there's a few you can try. Cheap UK Supplements is owned by Bulk Powders, it's the same company. Power Body are ok, deliver fast and throw in samples, Monster Supplements is ok too, based in my city so I just walk in but I use them as last resort as quite pricey.

I s'hit you not eBay is your friend... search for supplement, sort by price low to high... boom... cheap as chips. Just buy from high feedback sellers to avoid getting ripped off. I've bought tons off eBay.

I was advised to try out a company called Dolphin Fitness the other day, just not got round to it yet... you could be the guinnea pig?

Keep killing it bro!!

Will do my mate! You too!

Those pullups ... damn!

Great stuff still going on in here brah!

Thanks mosh

Friday carb feeds are always nice! Helped you hit 265 thats awesome

Haha yeah I was just hoping to hit it for 5!

fwiw I always order from Myprotein and find the taste to be pretty good for every flavor i've tried, i'd recommend vanilla, vanilla & raspberry and strawberry and cream

cheap as chips, just ordered 5kg and a set of wrist wraps for 68 quid delivered. Mixes well in my experience too.

Maybe upped their game. I know one of the guys who originally set up MP now runs The Protein Works, so no doubts buys from the same supplier. I have had some of TPW stuff recently, they have a ton of flavours... however quantity does not mean quality, personally I think their flavours suck other than their "Chocolate Silk" and their Strawberry and Cream.

Vantage Sports Nutrition is who I have been getting my whey from lately, it mixes very thick, tastes buriful and is bang on profile. They've sent me a few tubs for free now as been backing them but like I said to the owner... you keep making a good product, I'll keep spreading the good word!

Based on your progress I would go tank mode and destroy everything haha.

Ok so that's 4 for tank mode... Decepticons... MOBILIZE... *transformery type noise*



--------- Anyone with a YouTube account... feel free to take part in my lil comp:

[fittofattofit]

Cool comp fellow Gemini ... you'll have to have classes for age and disability as well

[lllDBOlll]

Cool comp fellow Gemini ... you'll have to have classes for age and disability as well

Lol. Us Geminis know what's up.

I honestly think given your age and disability taken into account you would piss most people that are entering

[ulsak]

lol at the tank mode discussion. I guess I have to stick with maintenance and maybe a couple hundred above, due that artery issue hovering about.

yeah, the 3k challenge, just to be clear; all I have do is show a body weight reading, squat fairly, bench miserable and do a decent deadlift to enter with a vid on that..?

[blkbelt42]

morning bro

[lllDBOlll]

lol at the tank mode discussion. I guess I have to stick with maintenance and maybe a couple hundred above, due that artery issue hovering about.

yeah, the 3k challenge, just to be clear; all I have do is show a body weight reading, squat fairly, bench miserable and do a decent deadlift to enter with a vid on that..?

Yup you have it sussed there buddy. Bonus points for fancy dress lulz

morning bro

Morning Ken (or very late evening??) how you doing man

[blkbelt42]

Yup you have it sussed there buddy. Bonus points for fancy dress lulz



Morning Ken (or very late evening??) how you doing man

5 am here, trying to do some warmup and maybe some light deads and then
maybe chop this arm off! Pain is getting old after 3 years now.

[lllDBOlll]

5 am here, trying to do some warmup and maybe some light deads and then
maybe chop this arm off! Pain is getting old after 3 years now.

I feel for you mate. You and Andrew are my favourite handicaps!

I can't imagine anything more frustrating, I know when I put my back out in the early days I was so stressed out over not being able to train more so than not being able to make it to the toilet in time!

[Celtic8Laoch]

Aww man I have like 9 different suppliers now that I have to sift through for just one perfect product lol. I want one low kcal higest possible protein, at the best price. The ON gold standard was good coz its only 110kcal @ 124g protein 900g for E36.

Ill buy anywhere not just Uk, but compared to Ireland I think the UK has more companies.

I have enough whey to keep me going another month id say so wont be ordering for about 3 weeks.

Im a Gemini too, what does this mean? Friend?

Whats your view on soy protein, some articels say its ok and others demonise it!

[MakeGoBoom]

might get in on this. i'm not training squats atm so no promises on decent showing there

[mh1985]

Where you from mate? I just found to keep the warm up sets minimal, I think Wendlers protocol for warm up is a bit excessive myself.

York but now living in Leeds mate. Tried the minimal warm ups today, seemed to do the trick along with usual mobility drills/foam rolling!

[lllDBOlll]

Aww man I have like 9 different suppliers now that I have to sift through for just one perfect product lol. I want one low kcal higest possible protein, at the best price. The ON gold standard was good coz its only 110kcal @ 124g protein 900g for E36.

Ill buy anywhere not just Uk, but compared to Ireland I think the UK has more companies.

I have enough whey to keep me going another month id say so wont be ordering for about 3 weeks.

Im a Gemini too, what does this mean? Friend?

Whats your view on soy protein, some articels say its ok and others demonise it!

Means you are awesome too.

Soy Protein: A bit in your diet is not gunna make your balls shrivel up and fall off, I think the main bulk of studies on it was based on people that had soy protein as their main source. You get it in a lot of protein bars, it's not gunna kill ya.

might get in on this. i'm not training squats atm so no promises on decent showing there

Nice be good if you do decide to put something up mate

York but now living in Leeds mate. Tried the minimal warm ups today, seemed to do the trick along with usual mobility drills/foam rolling!

Nice! Good to hear that mate. Oh.

We all hate Leeds.

We all hate Leeds.

We all hate Leeds.

We all hate Leeds.

[lllDBOlll]

Cycle 11 - Week 1 - Pull Day

Early Bird

Video





Supplementation

PWO - 2 x PES Alphamine and 1/2 Scoop HYDE = Felt Sick

Warm Up: 10 Mins Bike, Dead Hangs and what not

Lift 1
Bent Over Row

60kg x 8
107.5kg (237lb) x 5 x 2
115kg (254lb) x 5
120kg (265lb) x 5
125kg (276lb) x 5
100kg (220lb) x 15

Lift 2
Bench Press

60kg x 8

100kg (220lb) x 5 x 5 (Paused Reps)

Lift 3
Lat Pull Down

40kg x 12

80kg (176lb) x 8
90kg (198lb) x 5 x 3

Lift 4
Seated Cable Row

90kg (198lb) x 8 x 3


Thoughts

Enjoyed the early morning session. Felt less wobbly on the bench.

[ktj4l]

Strong session. Should've done the Pendlays to wake everyone up.

[lllDBOlll]

Strong session. Should've done the Pendlays to wake everyone up.

lol would get me some unwanted grief

[lllDBOlll]

Cycle 11 - Week 1 - OHP Day

Joining the Circus

Video





Supplementation

PWO - 2 x Cellucor C4

Warm Up: 10 Mins Bike, Dead Hangs and what not

Lift 1
OHP

20kg x 12
30kg x 8
40kg x 8

52.5kg (116lb) x 5
60kg (132lb) x 5
67.5kg (149lb) x 5

Lift 2
Dumbbell Circus Press

35kg (77lb) x 5 - Upper Half Reps
40kg (88lb) x 3
45kg (99lb) x 3
50kg (110lb) x 2, 1

Lift 3
Barbell Shrugs

100kg (220lb) x 8
120kg (265lb) x 8
140kg (309lb) x 6 x 3

Lift 4
Dumbbell Lateral Raise

15kg's (33lb's) x 10 x 3

Lift 5
Face Pulls

40kg (88lb) x 10 x 3

Thoughts

DCP is my favourite exercise of all time and although awkward with my oly handles I am glad I can do it at home now that I have a tyre to drop it on.

[Raigs]

149 OHP is strong! Thats great man that you have tire to drop on it when you do DCP

[MakeGoBoom]

strong couple days brada man. i really dig circus press

[Celtic8Laoch]

First time seeing dcp, looks awkward as fack, also im sure there a circus joke in there and surprised boom hasnt made one yet, da fuq?

Mirin your belt danny, I have the same one, levered strenght shop right?

[ulsak]

Sick performance. Looked at it on FB at home, might as well comment it here..The circus db looks spectacular enough, nah, no need for more clowns in that gym, it seems.

[fittofattofit]

Great job on the BO rows Danny ... form looked good on the 125kg and mirin' the 225 x 15
Strong OHPs and delst are looking really big in that vid.
Not so sure about the DCPs ... your form is pretty strict on most of your other lofts but that looks awkward and all I can see is an injury waiting to happen
Really nice lat raises!

[Stncldsnake]

You already know!!!

[FastCatChamp]

Reading back through everything. You are doing great! Arms and shoulders are looking chiseled.

I also love the programming with the lower rep work on the accessories.

Sometime soon I will need to look at 531 or GST once again.

[lllDBOlll]

149 OHP is strong! Thats great man that you have tire to drop on it when you do DCP

Cheers buddy! Strength is falling back on OHP I have felt, want to be repping 80kg by the end of the year!

strong couple days brada man. i really dig circus press

Yeah I like it too man but it's very awkward with loose plates :S

First time seeing dcp, looks awkward as fack, also im sure there a circus joke in there and surprised boom hasnt made one yet, da fuq?

Mirin your belt danny, I have the same one, levered strenght shop right?

Yeah Strength Shop Lever belt. It's meant to be an awkward lift but not from the reasons it is awkward here - usually you use an oversized dumbbell to throw your balance way off. The loose plates and the weak collars mean that I can't throw the dumbbell around like I would like to... might see if our lass will treat me to one for my birthday!

Sick performance. Looked at it on FB at home, might as well comment it here..The circus db looks spectacular enough, nah, no need for more clowns in that gym, it seems.

I am truly a class act :P

Great job on the BO rows Danny ... form looked good on the 125kg and mirin' the 225 x 15
Strong OHPs and delst are looking really big in that vid.
Not so sure about the DCPs ... your form is pretty strict on most of your other lofts but that looks awkward and all I can see is an injury waiting to happen
Really nice lat raises!

Heh thanks mate and thanks for the concern. Was my first time doing them with my oly dumbbell, it would maybe best reserved for when I have a better method of securing the plates. There's no chance of injury; if you fail you bail it, simple as. It's much easier to do at the commy gym because they have solid rubber dumbbells.

You already know!!!

LOL cheers man

Reading back through everything. You are doing great! Arms and shoulders are looking chiseled.

I also love the programming with the lower rep work on the accessories.

Sometime soon I will need to look at 531 or GST once again.

I may switch things up soon but not sure, if it ain't broke don't fix it kinda thing I guess. I've got so used to lower reps I am thinking I will keep with them through the upcoming bulk. Maybe go up to 8 reps max. On deload week I will do a standard 10-12 rep "classic hypertrophy" range - so that I am always at it but get a break from the heavy stuff... undecided yet.

[Jasonk282]

Solid strong work brotato, pressing is looking good especially for how light you've become.

[lllDBOlll]

Solid strong work brotato, pressing is looking good especially for how light you've become.

Cheers man yeah I am officially a little girl now