I'm about to blow some sh!t up with Detonate from Gaspari

[Anthony21]

my prob with beers is it weakens my will power and i want to eat crap! lol.


u prob have it somewhere in ur log, but before u started ur 5/3/1 did u spend some time looking for ur maxes for the program? i was thinking of going for either a 3 or 5 rep max and doing the calculations but coming from a deload i dont want to just jump into it. im actually thinking next week i would run the program way i want just getting used to it for a week or 2 like 50-60% intensity then working on my maxes then really starting the program from that first wave/cycle. dont want to just come back from a deload and throw a ton of stuff at my body too soon. thoughts?

I had a chicken breast and a bag of steamed veggies after my one beer

I was on strong lifts when I transitioned over to 5/3/1. So what I did was I took my numbers that I had after I stalled on Strong Lifts and used those as my maxes when I calculated my 5/3/1 maxes.

[BenW22]

Here's an update from yesterday. This may sound sad but I haven't had a beer in a LONG time haha. I was at the market yesterday and was really wanting my beer of choice, Blue moon!. So I got a 6 pick and had me 1 beer. Man was I buzzing haha...talk about a light weight lol.

Ha, you and I are about the same size and apparently have the same alcohol tolerance too. I have never been a big drinker and I don't even like beer, but if I have like 2 Mike's Hard Lemonades....watch out: rock out with your c0ck out!

[KenshinH]

Ha, you and I are about the same size and apparently have the same alcohol tolerance too. I have never been a big drinker and I don't even like beer, but if I have like 2 Mike's Hard Lemonades....watch out: rock out with your c0ck out!

Have either of you been to Germany? Your tolerance will go up real quick over there

My tolerance had always been low because I rarely drank alcohol. Then in 2009, I had to travel to Germany for business six times, each trip lasting about one week. I basically drank beer every night because it's as normal as drinking water over there. After a couple of trips, it would take me 4-5 beers to get a slight buzz instead of 1 when I started.

I was doing 5/3/1 at the time, so the Germany weeks became deload weeks lol

[Anthony21]

Ha, you and I are about the same size and apparently have the same alcohol tolerance too. I have never been a big drinker and I don't even like beer, but if I have like 2 Mike's Hard Lemonades....watch out: rock out with your c0ck out!

My wife was laughing at me cause I walked in the kitchen slightly angled and not in a straight line. Fuking pussy man lol I love Blue Moons and so I bought a 6 pack. I'm not a heavy drinker myself. I'll have a beer every now and then.

Have either of you been to Germany? Your tolerance will go up real quick over there

My tolerance had always been low because I rarely drank alcohol. Then in 2009, I had to travel to Germany for business six times, each trip lasting about one week. I basically drank beer every night because it's as normal as drinking water over there. After a couple of trips, it would take me 4-5 beers to get a slight buzz instead of 1 when I started.

I was doing 5/3/1 at the time, so the Germany weeks became deload weeks lol

I think drinking might be a religion in Germany lol

[KenshinH]

my prob with beers is it weakens my will power and i want to eat crap! lol.


u prob have it somewhere in ur log, but before u started ur 5/3/1 did u spend some time looking for ur maxes for the program? i was thinking of going for either a 3 or 5 rep max and doing the calculations but coming from a deload i dont want to just jump into it. im actually thinking next week i would run the program way i want just getting used to it for a week or 2 like 50-60% intensity then working on my maxes then really starting the program from that first wave/cycle. dont want to just come back from a deload and throw a ton of stuff at my body too soon. thoughts?

I haven't checked out your log, but regarding 5/3/1, it's really important to get accurate maxes before starting the program. Obviously, the closer to 1RMs the better - so 3RMs > 5RMs in calculating maxes if you don't have recent 1RMs.

I would spend the next week testing your 1RMs. Coming from a deload, your numbers should actually be somewhat accurate. Even if they're a little low based on your expectations, that's still a good thing. Wendler always stresses starting light so that you don't stall after a few cycles. People stall and fail to make new rep maxes on 5/3/1 early on because their starting training maxes are too high.

The cliche "It's a marathon not a sprint" very much applies to 5/3/1 because it's meant to be a long-term year-round program. If you start light, you'll just be hitting rep maxes for weeks at the beginning ... and who doesn't like that?

[Anthony21]

What's up guys. I hope all of you are enjoying this NFL Sunday.

Yesterday went great with my overall day in regards to calories. I did have 2 meals I had to guesstimate in regards to my calories, no biggie man life is to short right?

Today was the start of my 2nd cycle with 5/3/1 and here was my workout taken from my workout log. I had my 2 Detonate post workout and had some BCAAs intra (Inner Armour's BCAA Peak).

This morning was the start of my 2nd cycle and it was kicked off with my OHP day.

Last cycles OHP training max was set at 127

This cycle it's increased by 5lbs putting it at 131lbs

I weighed in this morning at 192lbs, 1lb up from last week. I don't really give a fuk cause this sh!t is all about strength. In the mirror i'm noticing i'm getting some good mass which is awesome to see.

Lets get to my workout.

9/9/2012
2nd cycle, Wave 1, OHP 3x5

*Warmed up with a full body dynamic routine

Warm up sets
Barbell x 5, 40% x 5, 50% x 5, 60% x 3

Working sets
85x5, 100x5, 110x9
*I felt strong during my pressing and was explosive with each rep. I wanted to push for 10 on the last set but form would of suffered and I was happy with 9 strong explosive reps. I didn't rest the barbell on my upper chest, it was touch my upper chest and explode up. Very good way to start my 2nd cycle.

BBB OHP @ 50% of my training max
65x10, 65x10, 65x10, 65x10, 65x10
*FUK were these brutal. I could barely lock out at the top from the 7th on up. My delts were on fire after each completed set. Loved these 5 sets.

Chin ups *I did these in between my working and BBB pressing.
7, 6, 6, 5, 5, 4

Close grip bench
120x8, 120x8, 120x8

Barbell shrugs
135x15, 205x10, 220x10, 205x12

This morning's workout was killer. I felt strong, had nice endurance and explosiveness in my pressing which I liked. Tomorrow is my deadlift day and i'm always looking forward to my deadlift day.

Came home and enjoyed some post workout carbs as well

[KenshinH]

What's up guys. I hope all of you are enjoying this NFL Sunday.

Yesterday went great with my overall day in regards to calories. I did have 2 meals I had to guesstimate in regards to my calories, no biggie man life is to short right?

Today was the start of my 2nd cycle with 5/3/1 and here was my workout taken from my workout log. I had my 2 Detonate post workout and had some BCAAs intra (Inner Armour's BCAA Peak).

This morning was the start of my 2nd cycle and it was kicked off with my OHP day.

Last cycles OHP training max was set at 127

This cycle it's increased by 5lbs putting it at 131lbs

I weighed in this morning at 192lbs, 1lb up from last week. I don't really give a fuk cause this sh!t is all about strength. In the mirror i'm noticing i'm getting some good mass which is awesome to see.

Lets get to my workout.

9/9/2012
2nd cycle, Wave 1, OHP 3x5

*Warmed up with a full body dynamic routine

Warm up sets
Barbell x 5, 40% x 5, 50% x 5, 60% x 3

Working sets
85x5, 100x5, 110x9
*I felt strong during my pressing and was explosive with each rep. I wanted to push for 10 on the last set but form would of suffered and I was happy with 9 strong explosive reps. I didn't rest the barbell on my upper chest, it was touch my upper chest and explode up. Very good way to start my 2nd cycle.

BBB OHP @ 50% of my training max
65x10, 65x10, 65x10, 65x10, 65x10
*FUK were these brutal. I could barely lock out at the top from the 7th on up. My delts were on fire after each completed set. Loved these 5 sets.

Chin ups *I did these in between my working and BBB pressing.
7, 6, 6, 5, 5, 4

Close grip bench
120x8, 120x8, 120x8

Barbell shrugs
135x15, 205x10, 220x10, 205x12

This morning's workout was killer. I felt strong, had nice endurance and explosiveness in my pressing which I liked. Tomorrow is my deadlift day and i'm always looking forward to my deadlift day.

Came home and enjoyed some post workout carbs as well

Great way to kick off your second cycle bro! I like the fact that you do chins between the pressing. I also try to get some sort of pulling between my pressing. Balances out the upper body.

Lol @ the cereal

[Anthony21]

Great way to kick off your second cycle bro! I like the fact that you do chins between the pressing. I also try to get some sort of pulling between my pressing. Balances out the upper body.

Lol @ the cereal

Yea I know Jim Wendler recommends this. If the area where the pull up bar is is occupied I just wait. No biggie.

I've been wanting some Lucky Charms for the longest bro. It brought me back to my child hood lol

[Anthony21]

What's up guys. Here was my workout from this morning. I had some BCAAs intra and had my Detonate preworkout, 2 pills as usual. I had some nice energy and that initial surge definitely kicked in right before I started lifting.

Check it out.

This morning was my Deadlift day and it was a great way to start the day. I got up at 5am and got ready to hit the gym hard.

Here is a look at my workout and my thoughts.

9/10/2012
2nd cycle, wave 2, deadlift 3x5

*Did some lower body dynamic warm up and some foam rolling for my back

Deadlift training max 330lbs.

My previous deadlift training max for my first cycle was 320lbs

Warm up sets
40%x5, 50%x5, 60%x3

Working sets
215x5, 250x5, 280x8
*I felt really strong with my pulls and felt explosive with each pull. The last set felt good. I set my goal for 8 reps and reached that goal. I could of pulled 2 more reps but didn't want to pull to failure.

BBB sets @ 50% of 330lbs
165x10, 165x10, 165x10, 165x10, 165x10
*These felt good. They were fast and explosive off the ground. I really like to work on being explosive with the initial pull from the ground on the lighter sets.

DB side bends
55x12, 55x12

Romanian cable crunches
150lbs x 12, 150lbs x 16

Hanging leg raises
8, 8

*I did the ab work in a circuit. One exercise after another and rested after the last ab exercise.

This workout was basic, simple and effective. No point in fuking around with a bunch of exercises. Tomorrow is my rest day and then Bench day will follow that.

[Marshall28]

I love me some lucky charms. Lucky charms + slin sane PWO = PR's for me most times.

[BenW22]

My 3 year old nephew is nuts for Lucky Charms. Although he calls them "Chucky Larms." And now everybody else in the family does too.

It's weird when I say, "The carbs from the Chucky Larms give me some insane pump and vascularity"

[KenshinH]

ITT: Lucky Charms is the new carb up food

[BenW22]

ITT: 3 boxes of Lucky Charms are the perfect carb up food

....and fixed

[Corey_Ellis]

Cinnamon Toast Crunch >>>

[BenW22]

Cinnamon Toast Crunch >>>

youmustbenewhere.jpg

[Anthony21]

ITT Lucky Charms is the perfect carb any damn time haha.

[Anthony21]

9/10/2012 Macros

Protein: 192.2, Carbs: 245.3, Fat: 109.2 = 2,732.80

Today is a much needed rest day and tomorrow is my bench day. I got my foam roller and my pro mini resistance band. I am glad to have gotten these so I can start incorporating them in my warm ups and dynamic warm ups.

I had two pills of detonate this morning, feeling good with that initial surge of energy.

So far I would say Detonate is cool for a pick me up in the morning. It's hard for me to say if it's worth a purchase since i'm really not noticing any other effects besides the quick pick me up and slight euphoric feeling. This is at 2 pills as well and seeing as most people are stim junkies they'll probably go this route.

For me I've always just had my morning cup of coffee and have been content. I do notice that with Detonate it puts me in a slightly better mood early in the morning as well.

Just some thoughts and a update.

[Marshall28]

Those are crazy macos! Almost bulking numbers for me actually

[shoefanatic23]

Those are crazy macos! Almost bulking numbers for me actually

Lol I was about to say the same thing. Jelly if he is cutting weight at with 109 g of fat and 245 g of carbs.

[tjwoody]

those are prob my maint macros, least with some light activity. lol

This the band you have? http://www.flexcart.com/members/elit...id=495&pid=246. I use this for my mobility work, rear delts and trap work.

[Anthony21]

Those are crazy macos! Almost bulking numbers for me actually

Lol I was about to say the same thing. Jelly if he is cutting weight at with 109 g of fat and 245 g of carbs.

To tell you the truth man I'm just eating. I'm staying around a certain calorie range, weighing myself and going from there. I don't want to stress about a "cut" or a "bulk" or "maintenance". Fuk it if i'm hungry i'll eat, lift with intensity and let the chips fall where they do. I'm just focused on strength and not a 6 pack at this point in my life. I'm not trying to get on stage in a thong with a fuking spray tan ha.

those are prob my maint macros, least with some light activity. lol

This the band you have? http://www.flexcart.com/members/elit...id=495&pid=246. I use this for my mobility work, rear delts and trap work.

Yup that's the band I have. Fuk bro I did some front band pull aparts yesterday, my rear delts are sore as fuk haha.

I've been looking up a bunch of stuff to do with he band to start incorporating.

[SoCool]

Have u tried craze? How does this compare? I am one of the few who did not enjoy craze

[tjwoody]

Read an article about how most peeps can use more rear delt/mid trap work to get it firing right. on upper days i make sure i hit 3-4 sets of 20 reps now and my posture feels better. super set those suckers everywhere bro! after ur rows=burn.

i like using it for hyper too. stick it under the hyper machine, arc down and double loop it behind neck for reps. try to get it against traps.

tie it against power rack sling ur foot into it take a couple steps away and work hips.

use it for clams.

misc delt work. i even use it for broomstick rotations. i literally walk around with this one band on most days.

double it around wrists, and get into benching postion. set in a way where u really need to force that grip on bar or ur hands will snap together. this is supp to help with pulling the bar apart during benching and engaging the tris better.

if u only got 1, try to pick up another and use it for benching, even machine works. brings a new angle on it. could bench with 1 too.

i do a lot of this stuff cycled in but dont usually list it.

[Anthony21]

Read an article about how most peeps can use more rear delt/mid trap work to get it firing right. on upper days i make sure i hit 3-4 sets of 20 reps now and my posture feels better. super set those suckers everywhere bro! after ur rows=burn.

i like using it for hyper too. stick it under the hyper machine, arc down and double loop it behind neck for reps. try to get it against traps.

tie it against power rack sling ur foot into it take a couple steps away and work hips.

use it for clams.

misc delt work. i even use it for broomstick rotations. i literally walk around with this one band on most days.

double it around wrists, and get into benching postion. set in a way where u really need to force that grip on bar or ur hands will snap together. this is supp to help with pulling the bar apart during benching and engaging the tris better.

if u only got 1, try to pick up another and use it for benching, even machine works. brings a new angle on it. could bench with 1 too.

i do a lot of this stuff cycled in but dont usually list it.

The one you mentioned about using it around my wrist while benching to focus on pulling the bar apart, do you have a video of that?

[Anthony21]

What's up guys. Had two pulls this morning. I have 4 more days left with Detonate. Energy is good so far as usual blah blah blah lol.

Here are my macros from 9/11/12 (yesterday)

Protein: 207.8, Carbs: 227.2, Fat: 113.1 = 2,757.90

Today is my bench day with 5/3/1 and i'm looking forward to it. I'll drop by later today.

[KenshinH]

The one you mentioned about using it around my wrist while benching to focus on pulling the bar apart, do you have a video of that?

I've been meaning to get bands for this for a while since I have a hard time trying to "pulling the bar apart".


http://www.youtube.com/watch?v=XSwqcc_wF0Q

[Anthony21]

I've been meaning to get bands for this for a while since I have a hard time trying to "pulling the bar apart".


http://www.youtube.com/watch?v=XSwqcc_wF0Q

Good looking out Ken. I'm going to watch this on my phone come my lunch break.

[Anthony21]

Nice!

I just watched this video. I'm going to do this today on my bench warm ups and my BBB sets on bench. I hope the band isn't that heavy to do this with. It's the mini but it's like 21lbs or something of resistence I think off the top of my head.

[KenshinH]

Nice!

I just watched this video. I'm going to do this today on my bench warm ups and my BBB sets on bench. I hope the band isn't that heavy to do this with. It's the mini but it's like 21lbs or something of resistence I think off the top of my head.

Using it on warmups is perfect. Let us know how that works out for you.

[Anthony21]

Using it on warmups is perfect. Let us know how that works out for you.

I'll be using this technique along with a foam roller to help my arch on the bench.