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01-25-2013, 04:32 PM #961
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01-25-2013, 04:59 PM #962
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01-25-2013, 05:07 PM #963
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01-25-2013, 05:20 PM #964
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01-25-2013, 05:28 PM #965
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01-25-2013, 06:10 PM #966
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01-26-2013, 07:06 AM #967
APE Day 19/Transformation Contest Day 19: Yesterday
Thoughts of the Day:
I was too tired to even post last night, its been an exhausting week.
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-
150x15
150x15
150x15
Close Grip Lat Pulldown Pronated Grip-
120x10
120x10
120x10
Close Grip Lat Pulldown Supinated Grip-
120x10
120x10
120x10
Iso Lateral Low Row-
45x10
45x10
45x10
Tricep Machine OH Press-
60x10
80x10
100x10
120x10
120x10
120x10
Iso Lateral Row-
90x10
90x10
90x10
|~| EXTREME PULL UPS CREW |~|
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01-26-2013, 10:38 AM #968
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01-26-2013, 01:23 PM #969
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01-26-2013, 05:51 PM #970
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01-27-2013, 09:41 AM #971
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01-27-2013, 03:31 PM #972
APE Day 21/Transformation Contest Day 21:
Thoughts of the Day:
Really good pump going today and I was able to breeze through this workout. Went light on some sets and really concentrated on form and getting a good burn. Solid arms day to say the least
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:
Cable Bar Curls-
50x10
100x10
120x10
160x10
170x8
180x6
190x4
200x4
Machine Single Arm Shoulder Press-
80x10
90x10
100x10
Single Arm Rope Cable Curls-
50x10
50x10
50x10
Cable Tricep Bar Press-
100x20
100x15
100x12
Machine Tricep Bar OH Press-
130x10
130x10
130x8
Machine Dips-
90x10
115x10
125x8
135x5
EZ Bar Preacher Curls-
35x20
35x15
35x12
Rear Delt Fly Machine-
60x10
70x10
70x10
|~| EXTREME PULL UPS CREW |~|
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01-27-2013, 06:03 PM #973
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6332
Contest Day 21!
Thoughts of the Day:
Legs day today and I finally got to finish my deload week! I didn't want to miss out on one of the days that I feel is most important as I used to not do legs, I thought I didn't have to since they were very strong. None the less, even though the weights were lighter, I still feel like I worked my butt off today! What an awesome day!
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:
Squats-
115x10
155x10
185x10
115x10
155x10
185x10
Legs Press-
450x15 (x5)
Calf Raises (on leg press w/varied to position)-
450x30 (x5)
Leg Extension-
130x12 (x5)
Leg Curls-
130x12 (x5)
This week I have been very deficient in my cardio. I am making progress in changing my body composition, but if I would get out and run 2-3 days a week, I will greater progress! So, with that said, please call me out if I don't post atleast three 5k or better runs! I am one month from my 44th birthday and I am not where I want to be right now! Now for the good part! Next week starts the new cycle and this time I have decided to remove the 90% restriction on the 5/3/1 routine. It is going to be a challenge and I may fail, but I am going to put everything I have into it because in the end, it's better to try and fail then to not try at all! Here are the new numbers:
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01-27-2013, 06:37 PM #974
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01-27-2013, 06:41 PM #975
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01-27-2013, 06:46 PM #976
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01-27-2013, 06:51 PM #977
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01-27-2013, 07:51 PM #978
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01-28-2013, 07:35 AM #979
- Join Date: Aug 2011
- Location: Georgia, United States
- Age: 47
- Posts: 104
- Rep Power: 453
E_P_C Killing mang! I just finished a bottle of APE, starting bottle #2 today along with PHAT training. I am loving the APE thread. Keep killing it, I am subbed like a mofo...
Coached by: Paul Revelia/ www.prophysique.com
Showing up is NOT half the battle, that is what losers tell themselves as an excuse not to go hard ~ Layne Norton
"Dost thou even hoist?"
Follow my PHAT Training log: http://forum.bodybuilding.com/showthread.php?t=151444753&p=1016799283#post1016799283
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01-28-2013, 05:11 PM #980
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6332
Contest Day 22!
Thoughts of the Day:
What an awesome way to start the new week! I got up this morning and went out for a motivating 3.86 mile run! And then I finished the day with an intense shoulder workout! I didn't get quite as many as I wanted on my Military Press but I did make gains in my dips!
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:
Military Press-
75x10
95x10
115x10
125x5
140x5
155x5
Dips-
12 w/25 lbs
12 w/35 lbs (x3)
10 w/45 lbs (PR)
Chin-ups-
5 sets of 10 (w/25 lbs)
Underhand Cable Tri Extensions-
75x12
85x12
95x12
105x12
Cable Rope Tri Extensions-
85x12
95x12
105x12
115x12
So I got my first of 3 runs completed today! It was motivating and I felt good afterwards. 3 weeks into the competition and I am down nearly 8 pounds and weighed in at 197.5. I only have 12 pounds to go to my goal but would like to get 17 pounds! 4th week of APE and I am definitely seeing some change. Vascularity is through the roof and my focus on the end goal is never better!
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01-28-2013, 05:12 PM #981
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01-28-2013, 05:38 PM #982
APE Day 22/Transformation Contest Day 22:
Thoughts of the Day:
Time to turn it up a few notches, or ten
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:
Leg Press-
180x15
360x10
450x10
540x5
540x5
540x5
450x8
360x10
270x15
180x20
Calf Raise-
90x25
90x50
90x25
90x35
90x20
Leg Curls Face Down-
100x15
100x15
100x15
Single Leg Press-
70x15
70x15
70x15
70x15
70x15
Afternoon Workout:
Bench Press-
135x10
185x8
185x8
185x8
155x8
155x8
155x8
Pec Fly Machine-
130x10
130x10
130x10
130x10
130x10
Incline Press Machine-
90x10
110x10
110x9
110x7
110x7
Decline Press-
135x10
135x10
135x8
Evening Workout:
10 mins of Ab Work
Motivation/Tunes:
Last edited by E_P_C; 01-28-2013 at 06:22 PM.
|~| EXTREME PULL UPS CREW |~|
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01-28-2013, 05:49 PM #983
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01-28-2013, 05:59 PM #984
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01-28-2013, 06:01 PM #985
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01-28-2013, 06:30 PM #986
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01-28-2013, 06:33 PM #987
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01-28-2013, 07:48 PM #988
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01-29-2013, 09:21 AM #989
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01-29-2013, 09:40 AM #990
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