[QUOTE=SWelch;1012842043]You gotta love that mood enhancement[/QUOTE]Feels good man!
[QUOTE=SWelch;1012842043]You gotta love that mood enhancement[/QUOTE]Feels good man!
[center][B][U]Thoughts of the Day:[/U][/B]
Had a long active day but still hit the gym last night for a short workout
[B][U]Supplements Taken:[/U][/B]
1 scoop of Presurge
1 scoop of Creatine RT
3 caps of Intraxcell
6 caps of Orange Triad
1 scoop of Intrabolic
2 caps of Green Coffee Extract
5 caps of Fish Oil
[B][U]Training:[/U][/B]
Lat Pulldown-
175x5
175x5
175x5
175x5
175x5
DB Rows-
55x10
65x10
75x10
85x8
95x6
105x4
Single Arm Pulley Row-
50x10
100x10
100x10
100x10
1000 meters on the Concept 2 Rower
[/center]
[center][B][U]Week 2 Review:[/U][/B]
Deadlift Day- [B][I]B[/I][/B]
Arms Day- [B][I]A[/I][/B]
Legs Day- [B][I]A[/I][/B]
Chest Day-[B][I] A[/I][/B]
Back Day- [B][I]B[/I][/B]
Diet- [B][I]B[/I][/B]
Cardio- [B][I]F[/I][/B]
[B][U]Overall Week:[/U][/B] [B][I]B+[/I][/B]
Another very good week of training. A change of scenery for workouts was definitely a wise choice and changing the exercises has definitely helped. Workouts are graded pretty much the same as week 1. Would really like to have a good deadlift day this week. Diet was very good this week, but no weight loss so thats an issue, as much as i know the reason why. Cardio is not there, just too tired to focus on it, but will incorporate at least 2 sessions this week. I would really like to get down a few pounds this week at least to a steady 170.
[B][U]APE Review:[/U][/B]
Libido is much higher this week. Vascularity has increased slightly. Mood and energy are higher. So far so good.
[/center]
[center][B][U]Thoughts of the Day:[/U][/B]
Wanted to get on my new schedule so Sunday was a day off and than today was a regularly scheduled day off. Fun starts tomorrow!
[/center]
[QUOTE=SWelch;1012842043]You gotta love that mood enhancement[/QUOTE]
I'm starting to feel the effects of this, especially when my dog wakes me up at 4 in the morning to take a piss and then 30 min later to eat. I definitely don't get aggravated as quick.
[QUOTE=Bobgnarley;1013805993]I'm starting to feel the effects of this, especially when my dog wakes me up at 4 in the morning to take a piss and then 30 min later to eat. I definitely don't get aggravated as quick.[/QUOTE]lol
[center][B][U]Thoughts of the Day:[/U][/B]
Started the deload week and the day went well. I didn't didn't get my workout logged yesterday as it was a busy day and I barely time to get into the gym.
[B][U]Supplements Taken:[/U][/B]
3 tabs Optimum Nutrition Opti-men
2 tabs Cellucore SuperHD
2 tabs AEN APE
1 scoop of Animal Rage
3 caps of Intraxcell
1 scoop Creatine RT (during workout)
1 scoop IntraBolic (during workout)
[B][U]Training:[/U][/B]
[B] Day 15-[/B]
Overhead Press-
65x10
85x10
105x10
65x10
85x10
105x10
Dips (BW)-
5 sets of 15
Chin-ups (BW)-
5 sets of 10
[B]Day 16-[/B]
Deadlifts-
155x10
185x10
225x10
155x10
185x10
225x10
Barbell Good-Mornings-
5 sets of 12 (w/155 lbs)
Delt Machine-
85x12
90x12
95x12
100x10
Cable Rows-
125x10
130x10
135x10
140x10
Cable Alternating Bicep Curls-
30x10
40x10
50x10
Cable Bicep Curls-
30x10
40x10
50x10
Cable Bicep Burnouts (90->40)-
3 sets of 7 reps per weight
Single Arm Cable Tricep Extensions-
30x12
40x12
50x12
Cable Tricep Burnouts (90->40)-
3 sets of 8 reps per weight
I always hate deload weeks but they are a necessary evil. A good training program affords for you to go light and gives your muscles the opportunity to recooperate. Last weeks numbers were crazy and I am looking forward to my next cycle![/center]
Ah the hated deload week lol, rest up im sure you will need it for the next cycle
[QUOTE=E_P_C;1014223923]Ah the hated deload week lol, rest up im sure you will need it for the next cycle[/QUOTE]
I'm thinking of taking off the 90% restriction. Have to see what the numbers look like. I can't be going rediculously crazy! Wanna maintain the gains that I have had without killing myself! I love this program!
[center][B][U]Thoughts of the Day:[/U][/B]
In a rut with deadlifts. Idk why its just like the weight is winning everytime. I know its not really my overall mentality since all my other workouts are great it just seems like deadlift progression is at a giant standstill. Oh well grinded out all these sets hoping maybe a higher rep count would spark something next time.
[B][U]Supplements Taken:[/U][/B]
1 scoop of Presurge
1 scoop of Creatine RT
3 caps of Intraxcell
6 caps of Orange Triad
1 scoop of Intrabolic
2 caps of Green Coffee Extract
5 caps of Fish Oil
[B][U]Training:[/U][/B]
Deadlifts-
225x5
315x5
365x3
425x3
405x3
385x3
365x3
335x3
315x5
295x5
275x5
245x5
225x5
Barbell Rows-
135x10
140x10
140x10
140x10
140x10
Dips-
5 sets of 10
[/center]
[QUOTE=MTCS;1014226113]I'm thinking of taking off the 90% restriction. Have to see what the numbers look like. I can't be going rediculously crazy! Wanna maintain the gains that I have had without killing myself! I love this program![/QUOTE]try it, its a lot harder than you think but you have been hitting some pretty high rep numbers so you might benefit from it
[QUOTE=E_P_C;1014227113]try it, its a lot harder than you think but you have been hitting some pretty high rep numbers so you might benefit from it[/QUOTE]
It will probably kick my ass, but I'm in for it! The worst that could happen is I die! LOL
[QUOTE=E_P_C;1014226533][center][B][U]Thoughts of the Day:[/U][/B]
In a rut with deadlifts. Idk why its just like the weight is winning everytime. I know its not really my overall mentality since all my other workouts are great it just seems like deadlift progression is at a giant standstill. Oh well grinded out all these sets hoping maybe a higher rep count would spark something next time.
[B][U]Supplements Taken:[/U][/B]
1 scoop of Presurge
1 scoop of Creatine RT
3 caps of Intraxcell
6 caps of Orange Triad
1 scoop of Intrabolic
2 caps of Green Coffee Extract
5 caps of Fish Oil
[B][U]Training:[/U][/B]
Deadlifts-
225x5
315x5
365x3
425x3
405x3
385x3
365x3
335x3
315x5
295x5
275x5
245x5
225x5
Barbell Rows-
135x10
140x10
140x10
140x10
140x10
Dips-
5 sets of 10
[/center][/QUOTE]
Bro, that shyte is beast! You are def overthinking this. The problem is once you hit 500, everything else is small. I have a long way to go to catch you on this! You are still putting up some awesome numbers!
Damn EPC, crazy deadlift volume.
What's the green coffee extract like? How are the reviews on it so far?
[QUOTE=jshaw5;1014287813]Damn EPC, crazy deadlift volume.
What's the green coffee extract like? How are the reviews on it so far?[/QUOTE]Thanks
Hard to accurately assess so far. Ive had a couple people use it that arent really changing something in their programs and they seem to like it and think it helps
[QUOTE=MTCS;1014233103]Bro, that shyte is beast! You are def overthinking this. The problem is once you hit 500, everything else is small. I have a long way to go to catch you on this! You are still putting up some awesome numbers![/QUOTE]I hear you. I think thats definitely a big part of the problem. Once i hit 315 and 500 it was like whats next? and now its like 405 and 585 which are miles and years away. I just dont even know what the issue is. My mentality is great, my workouts are phenomenal, im leaning out and adding size to my problem areas, im 110% into this, BUT my compounds are ****ing trash right now. I am nowhere near a PR on bench and deadlift, and can not break through 315 on squat. The weight feels double the number, yet on every other exercise im hitting PR's every workout. I dunno maybe i focused on the Big 3 for too long and should have done more accessory work but i know right now its a lost cause to stay on 5/3/1.
I dont know if i need a new program, need to drop compounds altogether for awhile, need to go higher reps and just stay away from going heavy for awhile, or if im cutting too much and its taking a toll on the heavy weight? I really dont know the answer
[center][B][U]Thoughts of the Day:[/U][/B]
Doing Squats was a mistake today, but everything else was solid and some good improvements on a few exercises. Felt like i could go forever today and did go for a long time lol
Murdering contest prep right now in week 3 of 24. Gonna be absolutely shredded come week 24. Starting to get some development
in my legs which is gonna make or break me on stage
[B][U]Supplements Taken:[/U][/B]
1 scoop of Presurge
1 scoop of Creatine RT
3 caps of Intraxcell
6 caps of Orange Triad
1 scoop of Intrabolic
2 caps of Green Coffee Extract
5 caps of Fish Oil
[B][U]Training:[/U][/B]
[I][B]Noon Workout:[/B][/I]
Squats-
185x5
225x5
265x1
285x1
265x3
265x2
265x2
245x3
225x5
Bench Press-
185x5
205x3
225x1
DB Bench Press-
75x10
85x5
95x5
100x4
80x8
80x6
80x6
80x5
Seated DB Tricep Press-
65x10
75x8
85x5
90x3
80x8
70x6
70x6
70x4
Tricep DB Kickbacks-
25x10
25x10
25x10
Cable Rope Press-
30x15
30x15
30x15
Rear Delt Fly Machine-
55x10
55x10
55x10
55x10
55x9
Pec Fly Machine-
55x10
100x10
115x10
130x10
145x10
[I][B]Evening Workout:[/B][/I]
Leg Curls-
70x15
80x15
80x15
80x15
80x15
Leg Adductor Machine-
190x15
190x15
170x15
150x12
130x15
Leg Abductor Machine-
190x15
190x15
190x15
190x15
190x15
Leg Press Machine-
310x5
330x5
350x5
380x5
405x15
Seated Calf Raises-
150x20
210x20
250x20
270x20
310x20
[B][U]Motivation/Tunes:[/U][/B]
[youtube]kYtGl1dX5qI[/youtube]
[/center]
Some meal prep photos:
[IMG]http://i1043.photobucket.com/albums/b440/extremepullups/IMAG0539_zpsa8f6d736.jpg[/IMG]
[IMG]http://i1043.photobucket.com/albums/b440/extremepullups/IMAG0540_zps269cdfa2.jpg[/IMG]
[IMG]http://i1043.photobucket.com/albums/b440/extremepullups/IMAG0546_zpsc513ed90.jpg[/IMG]
[IMG]http://i1043.photobucket.com/albums/b440/extremepullups/IMAG0547_zps21dd7c07.jpg[/IMG]
Loving the food pron!
[QUOTE=DICE20;1015002903]Loving the food pron![/QUOTE]The sweet potato fries were legit
[QUOTE=E_P_C;1014667973]I hear you. I think thats definitely a big part of the problem. Once i hit 315 and 500 it was like whats next? and now its like 405 and 585 which are miles and years away. I just dont even know what the issue is. My mentality is great, my workouts are phenomenal, im leaning out and adding size to my problem areas, im 110% into this, BUT my compounds are ****ing trash right now. I am nowhere near a PR on bench and deadlift, and can not break through 315 on squat. The weight feels double the number, yet on every other exercise im hitting PR's every workout. I dunno maybe i focused on the Big 3 for too long and should have done more accessory work but i know right now its a lost cause to stay on 5/3/1.
I dont know if i need a new program, need to drop compounds altogether for awhile, need to go higher reps and just stay away from going heavy for awhile, or if im cutting too much and its taking a toll on the heavy weight? I really dont know the answer[/QUOTE]
I am still gaining in the program. I am having some good weeks but I know the I will fail soon when it comes to chest! When I went out on the last patrol, that set me back more than I thought it would. I am making solid gains everywhere else but chest. I should be further along than what I am. The 5/3/1 is good for me but maybe at the point where it isn't as good for you. I am working on the grip strength for deadlifts, but straps or no straps I am gonna do my best to push my limits.
Nice pics of your meals, I should start putting some of mine up. The taco salads I put up on FB are awesome. BTW, I cut my calories down to 2100 and doing well with that. No casien like we talked about. So, from 9:00 PM to 7:00 AM, no food! Gotta start getting better on cardio if I wanna have the progress that you are experiencing. But I am making progress.
Don't get wrapped up in PR's as they are not the short term goal. Geting on stage and dominating that shyte is first!
[QUOTE=E_P_C;1014667973]... I just dont even know what the issue is. My mentality is great, my workouts are phenomenal, im leaning out and adding size to my problem areas, im 110% into this, BUT my compounds are ****ing trash right now. I dunno maybe i focused on the Big 3 for too long and should have done more accessory work but i know right now its a lost cause to stay on 5/3/1...
I dont know if i need a new program, need to drop compounds altogether for awhile, need to go higher reps and just stay away from going heavy for awhile, or if im cutting too much and its taking a toll on the heavy weight? I really dont know the answer[/QUOTE]
Dang, that's deep. srsly - I fall into that situation of making great progress, then kinda floundering or stagnating. How do you know when to mix it up and what to move to? So many pre-programmed workouts, just pick up a magazine and you'll get 5 new ones - (3 of which are abs :confused:). Sometimes I think I mix it up too much and don't give something long enough to see results. I just need to shut up and follow someone.
:idea: Have you checked out Mike O'Hearn's Power Bodybuilding routine? It may or may not be the right timing for ya.
[QUOTE=MTCS;1015041603]... Nice pics of your meals, I should start putting some of mine up. The taco salads I put up on FB are awesome. BTW, I cut my calories down to 2100 and doing well with that. No casien like we talked about. So, from 9:00 PM to 7:00 AM, no food! Gotta start getting better on cardio if I wanna have the progress that you are experiencing. But I am making progress.
Don't get wrapped up in PR's as they are not the short term goal. Geting on stage and dominating that shyte is first![/QUOTE]
Meal pics are excellent! Great tips - lay off the casein? I'm assuming altogether or just at night, and does cottage cheese count? I, too, am weak at cardio. Trying to force myself into p90x cardio workouts; "just press play". So far I've only done the weights and abs. no play. You're absolutely right about sticking to the primary goal. I wanna gain more mass and drop bodyfat. Dropping the fat is taking precedence; therefore, foregoing the mass gain and not feeling guilty about it - finally getting somewhere.
[QUOTE=E_P_C;1014815083]Doing Squats was a mistake today, but everything else was solid and some good improvements on a few exercises. Felt like i could go forever today and did go for a long time lol
Murdering contest prep right now in week 3 of 24. Gonna be absolutely shredded come week 24. Starting to get some development
in my legs which is gonna make or break me on stage[/QUOTE]
Too many responses available on these:
1. Was anyone with you when you did go for a long time? :p
2. Is that what they mean by break a leg when you go onstage? Seems kinda underhanded if you ask me.
I love this log!
[QUOTE=MTCS;1015041603]I am still gaining in the program. I am having some good weeks but I know the I will fail soon when it comes to chest! When I went out on the last patrol, that set me back more than I thought it would. I am making solid gains everywhere else but chest. I should be further along than what I am. The 5/3/1 is good for me but maybe at the point where it isn't as good for you. I am working on the grip strength for deadlifts, but straps or no straps I am gonna do my best to push my limits.
Nice pics of your meals, I should start putting some of mine up. The taco salads I put up on FB are awesome. BTW, I cut my calories down to 2100 and doing well with that. No casien like we talked about. So, from 9:00 PM to 7:00 AM, no food! Gotta start getting better on cardio if I wanna have the progress that you are experiencing. But I am making progress.
Don't get wrapped up in PR's as they are not the short term goal. Geting on stage and dominating that shyte is first![/QUOTE]if your still gaining on it then keep going. i like the program a lot but its time for a change to switch things up
[QUOTE=SWelch;1015106863]Dang, that's deep. srsly - I fall into that situation of making great progress, then kinda floundering or stagnating. How do you know when to mix it up and what to move to? So many pre-programmed workouts, just pick up a magazine and you'll get 5 new ones - (3 of which are abs :confused:). Sometimes I think I mix it up too much and don't give something long enough to see results. I just need to shut up and follow someone.
:idea: Have you checked out Mike O'Hearn's Power Bodybuilding routine? It may or may not be the right timing for ya.
Meal pics are excellent! Great tips - lay off the casein? I'm assuming altogether or just at night, and does cottage cheese count? I, too, am weak at cardio. Trying to force myself into p90x cardio workouts; "just press play". So far I've only done the weights and abs. no play. You're absolutely right about sticking to the primary goal. I wanna gain more mass and drop bodyfat. Dropping the fat is taking precedence; therefore, foregoing the mass gain and not feeling guilty about it - finally getting somewhere.
Too many responses available on these:
1. Was anyone with you when you did go for a long time? :p
2. Is that what they mean by break a leg when you go onstage? Seems kinda underhanded if you ask me.
I love this log![/QUOTE]will check out that routine
[center][B][U]Thoughts of the Day:[/U][/B]
Insane pump today, veins were popping everywhere. Weight is continuing to drop also.
[B][U]Supplements Taken:[/U][/B]
1 scoop of Presurge
1 scoop of Creatine RT
3 caps of Intraxcell
6 caps of Orange Triad
1 scoop of Intrabolic
2 caps of Green Coffee Extract
5 caps of Fish Oil
[B][U]Training:[/U][/B]
Seated DB Shoulder Press-
45x10
55x5
65x5
65x5
65x5
Seated DB Curls-
40x5
45x5
50x5
55x4
Seated DB Front Raises-
25x8
25x8
25x8
25x8
25x8
Ez Bar Curls -
50x10
70x10
70x10
70x10
70x10
Standing Double Bicep Cable Curls-
30x10
40x10
40x10
40x10
Machine Preacher Curls -
25x10
25x10
25x10
[/center]
food porn is nom nom nom.
I usually fri my sweet potato fris in Brummel and Brown spread topped with splenda and cinnamon. sooooo good
[QUOTE=E_P_C;1015310543]if your still gaining on it then keep going. i like the program a lot but its time for a change to switch things up
will check out that routine[/QUOTE]
Have you looked into a West Side Barbell type program? I've messed around with some (and may switch back in order to up my conditioning), and it might be what you're looking for to put up numbers on your DL and Bench. If you're interested, here are some sites that you may find interesting:
[url]http://www.goldenempiretraining.com/[/url]
[url]http://www.movefastliftheavy.com/[/url]
[url]http://www.board.crossfit.com/showthread.php?t=71512[/url] (don't mind the crossfit)
[QUOTE=TallForAManlet;1015524513]Have you looked into a West Side Barbell type program? I've messed around with some (and may switch back in order to up my conditioning), and it might be what you're looking for to put up numbers on your DL and Bench. If you're interested, here are some sites that you may find interesting:
[url]http://www.goldenempiretraining.com/[/url]
[url]http://www.movefastliftheavy.com/[/url]
[url]http://www.board.crossfit.com/showthread.php?t=71512[/url] (don't mind the crossfit)[/QUOTE]I will take a look at that one too thanks
[QUOTE=burlyman619;1015349043]food porn is nom nom nom.
I usually fri my sweet potato fris in [B]Brummel and Brown[/B] spread topped with splenda and cinnamon. sooooo good[/QUOTE]???
[center][B][U]Thoughts of the Day:[/U][/B]
Chest day today. Had the last two days off as the job hunt process has taken a ton of my time. This week I have been lacking motivation but gotten in the gym. I will be glad to get through this week!
[B][U]Supplements Taken:[/U][/B]
3 tabs Optimum Nutrition Opti-men
2 tabs Cellucore SuperHD
2 tabs AEN APE
1 scoop of Animal Rage
3 caps of Intraxcell
1 scoop Creatine RT (during workout)
1 scoop IntraBolic (during workout)
[B][U]Training:[/U][/B]
Bench Press-
95x15
115x12
135x10
95x15
115x12
135x10
Dumbbell Bench-
55x15 (x5)
Pec Machine-
130x15
145x15
160x15
Decline pushups (w/45 lbs)-
3 sets of 15
I felt like the sets were solid! The weights were just low. Tomorrow will be legs and hopefully I get myself a 5 mile run in in the morning![/center]
Great way to end the week. I know deload is boring so im sure you will get that motivation back next week
[QUOTE=E_P_C;1015806703]Great way to end the week. I know deload is boring so im sure you will get that motivation back next week[/QUOTE]
Bro, I know you know how much. I know it's needed but I hate it! I will post my new numbers on Sunday!