Nice workout dude! What time are you consuming APE right now? In the morning or pre-workout?
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12-05-2012, 09:31 PM #31A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
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12-06-2012, 06:26 AM #32
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12-06-2012, 06:30 AM #33
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20903
APE Day 9 (12/5)
Workout
Snatches
130x7x1
Bicep Curls
25x2x10
30x10
35x10
Tabata Conditioning
Kettlebell Swings alternating rounds with Squats with the Kettlbell.
Workout Rating
10/10
Reflection
Form was damn near perfect on the snatches. Great hip explosion. My hip bone is slightly bruised All part of the game though. Very consistent and explosive!Meow
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12-06-2012, 04:35 PM #34
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12-07-2012, 07:10 PM #35
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12-07-2012, 11:45 PM #36
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20903
They alright... gimme a month.
APE Day 11
Workout
ME Bench W/Chains
135x5
155x5
175x5
225x1
245x1
255x1
265x1
270x1 Longest grinder of my life. Incredibly even lockout though, which is good
Pullups
8x3
Close Grip Incline Bench (first time doing this)
Bar x 10
95x10
115x10
135x8
135x8
135x7
BB Rows
45x20
45x20
65x20
65x15
Workout Rating
8.5/10
Reflection
Don't know what to think about this workout. Bench went well but hit a wall all of the sudden and started yawning uncontrollably. Going to tear up some snatches tomorrow!Meow
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12-07-2012, 11:50 PM #37
I've been doing close grip incline bench a lot as accessory lifts for my bench. I really do enjoy them. Really awkward but I think you will see benefit in doing them. I'd love to see the 270..dat grinder!
A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
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12-08-2012, 08:31 AM #38
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12-08-2012, 01:17 PM #39
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20903
APE Day 12
Workout
Snatch (all singles)
65x1
85x1
95x2
115x2
135
145
155 PR
160 PR!!!!!
Back Squats
135x3x10
Workout Rating
10/10
Reflection
PR's two weeks in a row on snatch!!! Amazing! Next week is deload week. So lighter stuff I hate doing it but I need it.Last edited by nekkidbear; 12-10-2012 at 09:12 AM.
Meow
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12-09-2012, 09:15 PM #40
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12-09-2012, 09:34 PM #41
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12-10-2012, 04:23 AM #42
Gawd damn! Just busting PRs in this log! I'm thinking your sleep quality is improving recently as a result of APE right?
A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
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12-10-2012, 09:10 AM #43
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12-10-2012, 09:11 AM #44
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12-10-2012, 06:34 PM #45
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20903
APE Day 14
Workout
Cleans
175x5x1
Squats
135x2x5
225x5
275x2
315x3
315x3
335x2x1
GHR's
BWx2x10
10x2x8
BWx5
Weighted Crunches
BWx15
50x15
60x10
60x10
BWx15
TKE Plank
3x15 seconds
Workout Rating
7/10
Reflection
No caffeine today... at all. Suprised I'm not dead yet. Slowly starting to cut it out. I do have some 1MR samples that I'm ready to use thoughMeow
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12-11-2012, 12:49 PM #46
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20903
APE Day
Workout
Hang Snatch (All singles)
65x3
85x2
95x2
115x4
125x3
Hang Cleans(All singles)
95x3
115x3
125x2
135x5
Bench Press
Barx20
135x20
135x15
Bent Over BB Rows
Bar x10
135x3x10
135x8
135x7
DB Alternating Curls
20x10
30x3x10
15 on treadmill walking at 3% grade at 3.2 mph
Workout Rating
10/10
Reflection
Great effing training session. Need to work on opening my shoulders up like I did today. My arch on bench was sick. Shoulders felt stable as ever.
Side note: At end of workout one of the guys at the gym came up and asked if he could use me as a subject for a 3 site bf estimate for a class and it's going to be on video blah blah blah. I said sure, was all pumped from curls and bench. BF tested at 13%!!!!! Lowest I have been in a long ass time. So that's a PR in itself. The guy that did the actual caliper test does them every day so he is at least somewhat accurate. Abs were poking out in the video also. Booya!!!! Focus has been up the last few days also with less caffeine consumption. Not sure if that has anything to do with the APE.Meow
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12-11-2012, 05:46 PM #47
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12-12-2012, 03:30 PM #48
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20903
APE Day 16
Workout
Snatch (All singles)
65x1
85x1
95x1
115x1
135x1
155x1
165x1 PR!
170x1 PR!!!
170x1 Better form!
Pendlay Rows
135x3x3
155x3
175x2x5
Walked for 16 mins at 3.2 at 4% grade
Workout Rating
10/10
Reflection
Holy awesomeeeeee!!! Another PR on snatches! Will have video in a little while too. Friend from the gym caught it on his phone.Meow
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12-12-2012, 09:23 PM #49
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12-12-2012, 10:24 PM #50
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12-12-2012, 10:47 PM #51
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12-12-2012, 11:33 PM #52
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12-13-2012, 12:36 AM #53
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12-13-2012, 09:05 PM #54
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20903
APE Day 17
Workout
Cleans(singles)
135x5x1
155x3x1
175x2x1
185x3x1
Front Squat
135x3
185x3
205x3 was hurting funny
Snatch Pulls
185x3x3
Snatch High Pull
185x3
185x2
Hamstring Curls
30x10
50x10
70x2x8
Ab Crunch Machine
4x I unno. Failure. I like that machine though, only one I like.
Workout Rating
8.5/10
Reflection
Good workout. Form was a bit off and joints were hurting going into front squats. Pain went away when I went into the snatch pulls though. Good coaching from my friend helped a lot too.Meow
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12-14-2012, 08:06 PM #55
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12-15-2012, 07:05 PM #56
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12-16-2012, 08:35 PM #57
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12-17-2012, 08:43 AM #58
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12-17-2012, 08:47 AM #59
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12-18-2012, 09:44 AM #60
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20903
APE Day 21 (12/17)
Workout
Cleans
135x1
155x1
175x1
185x1
205x5x1
High Bar Squats
135x5
225x5
275x4
275x3x5
RDL's
135x6
155x6
175x2x6
Workout Rating
9.5/10
Reflection
Cleans went awesome. I think it zapped all my energy though because squats weren't awesome at all. That's ok though! Was a great log and should have a final post up in a day or two
Is there anything you would like me to specifically report about?Meow
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