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01-20-2013, 08:19 AM #931
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01-20-2013, 08:27 AM #932
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
|~| EXTREME PULL UPS CREW |~|
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01-20-2013, 08:39 PM #933
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.
|~| EXTREME PULL UPS CREW |~|
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01-21-2013, 09:44 PM #934
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01-21-2013, 09:51 PM #935
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01-22-2013, 07:59 AM #936
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01-22-2013, 05:48 PM #937
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6333
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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01-22-2013, 05:51 PM #938
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01-22-2013, 05:56 PM #939
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01-22-2013, 05:57 PM #940
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
|~| EXTREME PULL UPS CREW |~|
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01-22-2013, 05:58 PM #941
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01-22-2013, 06:01 PM #942
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01-22-2013, 06:10 PM #943
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01-22-2013, 07:54 PM #944
Damn EPC, crazy deadlift volume.
What's the green coffee extract like? How are the reviews on it so far?Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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01-23-2013, 06:33 AM #945
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01-23-2013, 02:44 PM #946
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|~| EXTREME PULL UPS CREW |~|
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01-23-2013, 07:27 PM #947
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:
|~| EXTREME PULL UPS CREW |~|
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01-23-2013, 07:37 PM #948
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01-24-2013, 06:42 AM #949
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01-24-2013, 07:00 AM #950
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01-24-2013, 08:32 AM #951
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6333
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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01-24-2013, 11:05 AM #952
- Join Date: Oct 2008
- Location: Charlotte, North Carolina, United States
- Posts: 2,140
- Rep Power: 3500
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!Cellucor Black Ops
1Cor 6:19-20, 1Cor 10:31, Phil 4:13
_________________________________
New: Gettin' HunGHry for Applied Nutriceuticals HGH Up; 30 days of recomp - a #hashTagLog(t=156133513)
wrapping: ProMera PéAK 400 & CON-CRēT (t=155116453)
past logs/reviews:
P6 is Back in BLACK (t=153328101)
ErgoShed + ErgoBolic = My Shortcut to Shred Secret (t=153380681)
Will Anabolic Halo get me into heaven? (a MuscleTech story) (t=151254743)
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01-24-2013, 06:05 PM #953
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01-24-2013, 06:11 PM #954
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
|~| EXTREME PULL UPS CREW |~|
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01-24-2013, 07:15 PM #955
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01-25-2013, 05:24 AM #956
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 crew
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01-25-2013, 07:24 AM #957
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01-25-2013, 04:14 PM #958
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6333
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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01-25-2013, 04:18 PM #959
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01-25-2013, 04:30 PM #960
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