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  1. #931
    Registered User E_P_C's Avatar
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    Originally Posted by SWelch View Post
    You gotta love that mood enhancement
    Feels good man!
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    2014 RAW PR's: Squat 365x1 | Paused Bench 275x1 | Deadlift 525x1 | OH Press 205x1
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  2. #932
    Registered User E_P_C's Avatar
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    APE Day 13/Transformation Contest Day 13: Saturday

    Thoughts of the Day:

    Had a long active day but still hit the gym last night for a short workout


    Supplements Taken:

    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


    Training:

    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

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    2014 RAW PR's: Squat 365x1 | Paused Bench 275x1 | Deadlift 525x1 | OH Press 205x1
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  3. #933
    Registered User E_P_C's Avatar
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    APE Day 14/Transformation Contest Day 14: Week 2 Review

    Week 2 Review:

    Deadlift Day- B
    Arms Day- A
    Legs Day- A
    Chest Day- A
    Back Day- B

    Diet- B

    Cardio- F


    Overall Week: 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.


    APE Review:

    Libido is much higher this week. Vascularity has increased slightly. Mood and energy are higher. So far so good.

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  4. #934
    Registered User E_P_C's Avatar
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    Arrow APE Day 14-15/Transformation Contest Day 14-15:

    Thoughts of the Day:

    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!

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  5. #935
    Registered User Bobgnarley's Avatar
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    Originally Posted by SWelch View Post
    You gotta love that mood enhancement
    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.
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  6. #936
    Registered User E_P_C's Avatar
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    Originally Posted by Bobgnarley View Post
    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.
    lol
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  7. #937
    Gym Junkie MTCS's Avatar
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    Wink Contest Day 15 and 16!

    Thoughts of the Day:

    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.

    Supplements Taken:

    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)

    Training:

    Day 15-

    Overhead Press-

    65x10
    85x10
    105x10
    65x10
    85x10
    105x10

    Dips (BW)-

    5 sets of 15

    Chin-ups (BW)-

    5 sets of 10

    Day 16-

    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!

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  8. #938
    Registered User E_P_C's Avatar
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    Ah the hated deload week lol, rest up im sure you will need it for the next cycle
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    2014 RAW PR's: Squat 365x1 | Paused Bench 275x1 | Deadlift 525x1 | OH Press 205x1
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  9. #939
    Gym Junkie MTCS's Avatar
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    Originally Posted by E_P_C View Post
    Ah the hated deload week lol, rest up im sure you will need it for the next cycle
    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!
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  10. #940
    Registered User E_P_C's Avatar
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    APE Day 16/Transformation Contest Day 16:

    Thoughts of the Day:

    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.


    Supplements Taken:

    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


    Training:

    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

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    2014 RAW PR's: Squat 365x1 | Paused Bench 275x1 | Deadlift 525x1 | OH Press 205x1
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  11. #941
    Registered User E_P_C's Avatar
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    Originally Posted by MTCS View Post
    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!
    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
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  12. #942
    Gym Junkie MTCS's Avatar
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    Originally Posted by E_P_C View Post
    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
    It will probably kick my ass, but I'm in for it! The worst that could happen is I die! LOL
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  13. #943
    Gym Junkie MTCS's Avatar
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    Originally Posted by E_P_C View Post

    Thoughts of the Day:

    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.


    Supplements Taken:

    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


    Training:

    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

    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!
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  14. #944
    Registered User jshaw5's Avatar
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    Damn EPC, crazy deadlift volume.

    What's the green coffee extract like? How are the reviews on it so far?
    Texas Method Log - http://tinyurl.com/jshaw5

    Meet PR's
    175 (385) / 115 (253) / 197.5 (435)

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.” - Rip
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  15. #945
    Registered User E_P_C's Avatar
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    Originally Posted by jshaw5 View Post
    Damn EPC, crazy deadlift volume.

    What's the green coffee extract like? How are the reviews on it so far?
    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
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    2014 RAW PR's: Squat 365x1 | Paused Bench 275x1 | Deadlift 525x1 | OH Press 205x1
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  16. #946
    Registered User E_P_C's Avatar
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    Originally Posted by MTCS View Post
    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!
    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
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  17. #947
    Registered User E_P_C's Avatar
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    Wink APE Day 17/Transformation Contest Day 17:

    Thoughts of the Day:

    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


    Supplements Taken:

    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


    Training:

    Noon Workout:

    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

    Evening Workout:

    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


    Motivation/Tunes:



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  18. #948
    Registered User E_P_C's Avatar
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    Some meal prep photos:







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  19. #949
    Registered User DICE20's Avatar
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    Loving the food pron!
    Cutting now ....

    Bench Stats @ 185 lbs : 225lbs x 24 345lbs x1

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  20. #950
    Registered User E_P_C's Avatar
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    Originally Posted by DICE20 View Post
    Loving the food pron!
    The sweet potato fries were legit
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  21. #951
    Gym Junkie MTCS's Avatar
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    Originally Posted by E_P_C View Post
    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
    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!
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  22. #952
    infinite recomp SWelch's Avatar
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    Originally Posted by E_P_C View Post
    ... 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
    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 ). 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.

    Originally Posted by MTCS View Post
    ... 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!
    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.

    Originally Posted by E_P_C View Post
    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
    Too many responses available on these:

    1. Was anyone with you when you did go for a long time?
    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!
    Cellucor Black Ops

    1Cor 6:19-20, 1Cor 10:31, Phil 4:13
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  23. #953
    Registered User E_P_C's Avatar
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    Originally Posted by MTCS View Post
    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!
    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

    Originally Posted by SWelch View Post
    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 ). 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?
    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!
    will check out that routine
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  24. #954
    Registered User E_P_C's Avatar
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    Arrow APE Day 18/Transformation Contest Day 18:

    Thoughts of the Day:

    Insane pump today, veins were popping everywhere. Weight is continuing to drop also.


    Supplements Taken:

    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


    Training:

    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

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  25. #955
    jus w8'n 4 a m8 burlyman619's Avatar
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    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
    I am currently prepping for a Bodybuilding show, follow my journey :

    http://forum.bodybuilding.com/showthread.php?t=163848201
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  26. #956
    Registered User TallForAManlet's Avatar
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    Originally Posted by E_P_C View Post
    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
    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:

    http://www.goldenempiretraining.com/
    http://www.movefastliftheavy.com/
    http://www.board.crossfit.com/showthread.php?t=71512 (don't mind the crossfit)
    USMC OIF vet

    "There is no way that there are 72 virgins left in heaven...don't the terrorists know that the streets of heaven are guarded by United States Marines?"
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  27. #957
    Registered User E_P_C's Avatar
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    Originally Posted by TallForAManlet View Post
    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:

    http://www.goldenempiretraining.com/
    http://www.movefastliftheavy.com/
    http://www.board.crossfit.com/showthread.php?t=71512 (don't mind the crossfit)
    I will take a look at that one too thanks

    Originally Posted by burlyman619 View Post
    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
    ???
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  28. #958
    Gym Junkie MTCS's Avatar
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    Wink Contest Day 19!

    Thoughts of the Day:

    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!

    Supplements Taken:

    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)

    Training:

    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!

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  29. #959
    Registered User E_P_C's Avatar
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    BodyPoints: 271
    Rep Power: 20708
    E_P_C has reached the pinnacle! Best possible rank! (+1000000) E_P_C has reached the pinnacle! Best possible rank! (+1000000) E_P_C has reached the pinnacle! Best possible rank! (+1000000) E_P_C has reached the pinnacle! Best possible rank! (+1000000) E_P_C has reached the pinnacle! Best possible rank! (+1000000) E_P_C has reached the pinnacle! Best possible rank! (+1000000) E_P_C has reached the pinnacle! Best possible rank! (+1000000) E_P_C has reached the pinnacle! Best possible rank! (+1000000) E_P_C has reached the pinnacle! Best possible rank! (+1000000) E_P_C has reached the pinnacle! Best possible rank! (+1000000) E_P_C has reached the pinnacle! Best possible rank! (+1000000)
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    Great way to end the week. I know deload is boring so im sure you will get that motivation back next week
    |~| EXTREME PULL UPS CREW |~|

    2014 RAW PR's: Squat 365x1 | Paused Bench 275x1 | Deadlift 525x1 | OH Press 205x1
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  30. #960
    Gym Junkie MTCS's Avatar
    Join Date: Sep 2010
    Location: Saint Marys, Georgia, United States
    Age: 45
    Stats: 5'10", 192 lbs
    Posts: 844
    Rep Power: 6171
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    Originally Posted by E_P_C View Post
    Great way to end the week. I know deload is boring so im sure you will get that motivation back next week
    Bro, I know you know how much. I know it's needed but I hate it! I will post my new numbers on Sunday!
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