E_P_C Trying To Gain a STEELEDGE with APE in 2017!

[Mickfootie]

I just noticed your sig, congrats on the rep position

Cheers mate.

[Jammer02xd]

Cheers mate.

No ****! I didn't catch onto it until EPC said something. Mad jelly and definitely a great company!

[Mickfootie]

No ****! I didn't catch onto it until EPC said something. Mad jelly and definitely a great company!

Thanks. Ye, one of the best, ive known Sebastian right from when he started AEN as it was and have done bits and pieces for him over the years and now i have joined them as an official Representative and UK Customer service rep too.

[E_P_C]

Thoughts of the Day:

Man my back is sore from yesterday. As a result skipped cardio today. Still got a good chest workout in.

I will start adding a sleep category in.

Weight:

185.4 (-2.6 lbs)

Supplements:

2 caps of APE Pre Workout
1 scoop of SteelEdge Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 6 hrs

Feeling: Rested

Workout:

Dumbbell Bench Press-

45 x 10
55 x 5
65 x 5
75 x 3
90 x 3
100 x 4

Bench Press-

135 x 8
185 x 3
185 x 3
185 x 4
185 x 3
185 x 4

Decline Press Machine-

230 x 8 x 3

Pec Fly Machine-

100 x 8 x 3

Diet:

Breakfast-

3 Eggs with Mixed Veggies + 1/2 Avocado + 1 cup of Oats
- 670 Cals, 29 F, 63 C, 31 P

Banana
- 105 Cals, 1 F, 27 C, 1 P

Dinner-

Spaghetti
- Unknown

Snacks-

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P

30 Grams Salted Almonds
- 180 Cals, 16 F, 6 C, 6 P

1 scoop of Select Protein
- 120 Cals, 1 F, 4 C, 23 P

[E_P_C]

Thoughts of the Day:

Really wasnt feeling good today and for the last 24 hours, I knew this week was going to be rough going in so at this point Im happy to have gotten 4 workouts in. I will try and catch up on cardio tomorrow.

Weight:

185.4 (-2.6 lbs)

Supplements:

3 caps of Dark Night Pre Bed

Sleep:

Time: 6 hrs

Feeling: Tired

Workout:

Off Day

Diet:

Breakfast-

3 Eggs with Mixed Veggies + 1/2 Avocado + 1 cup of Oats
- 670 Cals, 29 F, 63 C, 31 P

Banana
- 105 Cals, 1 F, 27 C, 1 P

Dinner

Spaghetti
- Unknown

Snacks-

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P

30 Grams Salted Almonds
- 180 Cals, 16 F, 6 C, 6 P

1 scoop of Select Protein
- 120 Cals, 1 F, 4 C, 23 P

[Mickfootie]

4 workouts in the week when feeling a little rough is still very good mate.

[E_P_C]

4 workouts in the week when feeling a little rough is still very good mate.

Yeah im happy with it

[E_P_C]

Thoughts of the Day:

Late post from yesterday. Day off on Friday really made a difference, I felt a lot better. Knocked out some cardio and had a cheat day.

Weight:

185.8 (-2.2 lbs)

Supplements:

2 caps of APE Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 7 hrs

Feeling: Rested

Cardio:

Treadmill- 60 mins, 8.5% Incline, 3.5 MPH

Diet:

Cheat Meal:

Large Southwest Baja Pizza on Whole Wheat Crust

1 scoop of Select Protein
- 120 Cals, 1 F, 4 C, 23 P

[E_P_C]

Thoughts of the Day:

Since I took Friday off I figured I would add in the extra cardio today.

165 mins of Cardio this week, my goal is 120 a week so great week. 4 workouts, met my goal there.

Weight:

185.8 (-2.2 lbs)

Supplements:

2 caps of APE Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 7 hrs

Feeling: Rested

Cardio:

Treadmill- 45 mins, Run/Walk

Diet:

Lunch-

8 oz Grilled Chicken w/1 cup of Brown Rice, Avocado and Veggies
- 719 Cals, 36 F, 60 C, 42 P

Dinner-

8 oz Grilled Chicken w/1 cup of Brown Rice and Veggies
- 459 Cals, 12 F, 48 C, 40 P

Snacks-

8 oz of 2% Milk + 1 scoop of Select Protein
- 250 Cals, 6 F, 16 C, 31 P

Daily Total: 1428 Cals, 54 Fat, 124 Carbs, 113 Protein

[E_P_C]

Thoughts of the Day:

Due to the Ice Storm I didnt make it to the gym today so I settled for cardio at home. Still a solid end to the 2nd week, well over my cardio goal at this point and the changes in body composition are starting to become noticeable which is even more motivating. Back to the gym tomorrow to kick off week 3.

On another note my stomach has been off the last few days which is why my calories are low. I havent been hungry either so Im thinking some of my calculations are a little low also.

Weight:

185 (-3 lbs)

Supplements:

3 caps of Dark Night Pre Bed

Sleep:

Time: 5.5 hrs

Feeling: Ok

Cardio:

Treadmill-

20 mins Incline 7 Program
15 mins, 6% Incline, 3 MPH
15 mins, 7% Incline, 3 MPH
15 mins, 8% Incline, 3 MPH
15 mins, 9% Incline, 3 MPH

80 mins Total

Diet:

Post Workout-

3 Eggs with Mixed Veggies + 1/2 Avocado + 1 cup of Oats
- 670 Cals, 29 F, 63 C, 31 P

2 Slices of Whole Wheat Bread
- 240 Cals, 4 F, 40 C, 10 P

Snacks-

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P

8 oz of 2% Milk + 1 scoop of Select Protein
- 250 Cals, 6 F, 16 C, 31 P

Daily Total: 1350 Cals, 46 Fat, 141 Carbs, 93 Protein

[E_P_C]

Thoughts of the Day:

Weird day...

The Bad: Really overdid it on cardio the last few days and my lower back and legs were exhausted going into today and as a result Deadlifts were terrible.

The Good: Switched to shoulders and had a great workout, increased the weight or reps on every exercise from last week.

So diet has been kinda poor the last few days as far as not getting enough calories in but minus the deadlifts it didnt seem to have an impact. Been eating pretty clean so far with only 1 cheat meal in 2 weeks so Im pretty happy with the results so far.

Weight:

184.2 (-3.8 lbs)

Supplements:

2 caps of APE Pre Workout
1 scoop of SteelEdge Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 8 hrs

Feeling: Rested

Workout:

Deadlifts-

225 x 5
255 x 5
305 x 3
380 x 5
405 x 3
435 x 1
455 x 1

Standing Barbell Overhead Press-

70 x 5
85 x 5
100 x 3
130 x 5
145 x 3
170 x 1
125 x 5 x 3

Seated Dumbbell Press-

45 x 8 x 3

Dumbbell Side Raises-

20 x 8 x 3

Dumbbell Front Raises-

25 x 8 x 3

Dumbbell Shrugs-

90 x 15 x 3

Plate Raises-

45 x 10 x 3


Diet:

Breakfast-

3 Eggs with Mixed Veggies + 1/2 Avocado + 1 cup of Oats + 2 Tbsp Buff Bake WC PB
- 870 Cals, 43 F, 71 C, 42 P

Dinner

1 cup of Cooked Steak, 1 cup of Brown Rice, 1/2 Avocado, Mixed Veggies
- 526 Cals, 17 F, 48 C, 46 P

Snacks-

8 oz of 2% Milk + 1 scoop of Select Protein
- 250 Cals, 6 F, 16 C, 31 P

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P

Daily Total: 1836 Cals, 73 Fat, 157 Carbs, 140 Protein

[koweanguy]

Strong 90's on the shrugs!
Can never get a good squeeze when going past 65's on them :/

[Jammer02xd]

That OHP and Deadlift.... ****ing killing it man!

[E_P_C]

Strong 90's on the shrugs!
Can never get a good squeeze when going past 65's on them :/

I have more of a problem just holding on to them at that point in my workout

That OHP and Deadlift.... ****ing killing it man!

Thanks man

[E_P_C]

Thoughts of the Day:

Weight still dropping, upped the calories today for Leg day tomorrow. Chest went good, lost 1 rep on the 90's since the start of the log so not a big deal for now.

Weight:

183 (-5 lbs)

Supplements:

2 caps of APE Pre Workout
1 scoop of SteelEdge Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 9 hrs

Feeling: Rested

Workout:

Dumbbell Bench Press-

45 x 10
55 x 7
65 x 3
70 x 5
80 x 3
90 x 7

Dumbbell Incline Press-

60 x 8 x 3

Decline Press Machine-

230 x 7
230 x 6
230 x 6

Pec Fly Machine-

100 x 12 x 3

Tricep Rope Press-

70 x 12
70 x 12
70 x 10

Single Arm Cable Tricep Press-

30 x 8 x 3

Chest Press Machine-

90 x 20
90 x 15
90 x 12

Diet:

Breakfast-

1 cup of Oats
- 330 Cals, 2 F, 57 C, 12 P

2 Tbsp Buff Bake WC PB
- 200 Cals, 14 F, 8 C, 11 P

3 Eggs with Mixed Veggies
- 210 Cals, 15 F, 0 C, 18 P

2 oz Ground Turkey
- 85 Cals, 5 F, 0 C, 10 P

Lunch

1 cup of Cooked Steak, 1 cup of Brown Rice, 1/2 Avocado, Mixed Veggies
- 526 Cals, 17 F, 48 C, 46 P

Dinner

1 cup of Cooked Steak, 1 cup of Brown Rice, 1/2 Avocado, Mixed Veggies
- 526 Cals, 17 F, 48 C, 46 P

Snacks-

8 oz of 2% Milk + 1 scoop of Select Protein
- 250 Cals, 6 F, 16 C, 31 P

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P

Daily Total: 2317 Cals, 82 Fat, 199 Carbs, 195 Protein

[Mickfootie]

Some very nice workouts and especially with the lower calories. Keep pushing mate.

[E_P_C]

Some very nice workouts and especially with the lower calories. Keep pushing mate.

Thanks

[E_P_C]

Thoughts of the Day:

First day I havent wanted to work out since starting. Forced myself to get up and go anyways. Leg day was decent.

Weight:

183.2 (-4.8 lbs)

Supplements:

2 caps of APE Pre Workout
1 scoop of SteelEdge Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 6 hrs

Feeling: Ok

Workout:

Squats-

135 x 8
155 x 5
175 x 3
215 x 5
240 x 3
275 x 1
295 x 1
225 x 10

Leg Press-

200 x 12
290 x 10
380 x 10
470 x 10
560 x 10

Calf Raises-

110 x 20 x 3

Diet:

Dinner

Chipotle Chorizo Buritto
- 1285 Cals, 62 F, 120 C, 57 P

Snacks-

8 oz of 2% Milk + 1 scoop of Select Protein
- 250 Cals, 6 F, 16 C, 31 P

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P

Daily Total: 1725 Cals, 75 Fat, 158 Carbs, 109 Protein

[E_P_C]

Thoughts of the Day:

Busy day today but made the effort to get to the gym and get a workout in. Will just do some cardio at home tomorrow to finish out the week.

Weight:

183.2 (-4.8 lbs)

Supplements:

2 caps of APE Pre Workout
1 scoop of SteelEdge Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 6.5 hrs

Feeling: Ok

Workout:

Pull ups-

25

EZ Bar Preacher Curls-

65 x 8 x 3

Tricep Rope Press-

80 x 8 x 3

Wide Grip Lat Pulldown-

150 x 8 x 3

Standing Dumbbell Curls-

30 x 8 x 3

Machine Rows-

WG: 90 x 12 x 3
CG: 90 x 8 x 3

Tricep V Bar Press-

100 x 12 x 3

Dumbbell Hammer Curls-

25 x 15 x 3

Diet:

Lunch

1 cup of Cooked Steak, 1 cup of Brown Rice, 1/2 Avocado, Mixed Veggies
- 526 Cals, 17 F, 48 C, 46 P

Snacks-

8 oz of 2% Milk + 1 scoop of Select Protein
- 250 Cals, 6 F, 16 C, 31 P

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P

Daily Total: Cals, Fat, Carbs, Protein

[E_P_C]

Thoughts of the Day:

Cardio only today, good end to the week. Will either take a day off tomorrow or do some light cardio.

Weight:

183.2 (-4.8 lbs)

Supplements:

2 caps of APE Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 5.5 hrs

Feeling: Ok

Cardio:

Treadmill-

20 mins, 9% Incline, 3.5 MPH
5 mins, 3% Incline, 3.5 MPH
20 mins, 9% Incline, 3.5 MPH
10 mins, 3% Incline, 3.5 MPH
10 mins, 10% Incline, 3.5 MPH
5 mins, 3% Incline, 3.5 MPH

70 mins Total

Diet:

Cheat Day

[E_P_C]

Thoughts of the Day:

Rest day today to kick off the week tomorrow.

Weight:

183.2 (-4.8 lbs)

Supplements:

3 caps of Dark Night Pre Bed

Sleep:

Time: 8 hrs

Feeling: Tired

Cardio:

Rest Day

Diet:

Breakfast-

3 Eggs with Mixed Veggies
- 210 Cals, 15 F, 0 C, 18 P

2 Slices of Whole Wheat Bread
- 240 Cals, 4 F, 40 C, 10 P

Dinner-

8 oz Grilled Chicken w/1 cup of Brown Rice, Avocado and Veggies
- 719 Cals, 36 F, 60 C, 42 P

Snacks-

8 oz of 2% Milk + 1 scoop of Select Protein
- 250 Cals, 6 F, 16 C, 31 P

Daily Total: 1419 Cals, 61 Fat, 116 Carbs, 101 Protein

[E_P_C]

Thoughts of the Day:

I am at my lowest bodyweight since 2013, pretty pumped about that. Hoping for a solid week of lifting and to get down around 180 by the end of the first month.

Ended up working out after being fasted for 16 hrs today. Some good results regardless. I can still tell I have no leg drive for deads, I dont know whats going on there. Will probably skip Deads next week in favor of an extra leg day and more cardio.

Weight:

182.4 (-5.6 lbs)

Supplements:

2 caps of APE Pre Workout
1 scoop of SteelEdge Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 11 hrs

Feeling: Rested

Workout:

Deadlifts-

135 x 10
185 x 5
225 x 5
275 x 3
315 x 5
355 x 3
405 x 7
315 x 10

Weighted Pull ups-

25 x 5 x 5
35 x 5

Barbell Bent Over Row-

135 x 8 x 5

Machine Row (Upper)-

140 x 8 x 3

Diet:

Breakfast-

3 Eggs with Mixed Veggies
- 210 Cals, 15 F, 0 C, 18 P

2 Slices of Whole Wheat Bread
- 240 Cals, 4 F, 40 C, 10 P

Lunch-

Spaghetti
- 494 Cals, 20 F, 50 C, 30 P

Dinner-

8 oz Grilled Chicken w/1 cup of Brown Rice, Avocado and Veggies
- 719 Cals, 36 F, 60 C, 42 P

Snacks-

8 oz of 2% Milk + 1 scoop of Select Protein
- 250 Cals, 6 F, 16 C, 31 P

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P

Daily Total:2103 Cals, 88 Fat, 188 Carbs, 152 Protein

[E_P_C]

Thoughts of the Day:

Good workout and cardio today. Nothing all that exciting for an update.

Weight:

183.6 (-4.4 lbs)

Supplements:

2 caps of APE Pre Workout
1 scoop of SteelEdge Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 6 hrs

Feeling: Rested

Workout:

Standing Barbell Overhead Press-

70 x 5
85 x 5
100 x 3
110 x 5
125 x 3
145 x 5
105 x 5
115 x 5
120 x 5
125 x 3
130 x 3
135 x 2

Seated Dumbbell Press-

50 x 8 x 3

Dumbbell Side Raises-

22.5 x 8 x 3

Dumbbell Front Raises-

30 x 6 x 3

Dumbbell Shrugs-

90 x 15 x 3

Plate Raises-

45 x 8 x 3

Cardio:

Treadmill-

60 mins, 9% Incline, 3.2 MPH

Diet:

Lunch-

8 oz Chicken Breast
- 236 Cals, 5 F, 0 C, 44 P

1 cup of Jasmine Rice
- 205 Cals, 1 F, 44 C, 4 P

Dinner-

Ground Beef w/Veggies
- 339 Cals, 22 F, 0 C, 32 P

Taco Shells-
- 140 Cals, 7F, 19 C, 2 P

1/2 cup of Jasmine Rice
- 102 Cals, 0 F, 22 C, 2 P

Snacks-

8 oz of 2% Milk + 1 scoop of Select Protein
- 250 Cals, 6 F, 16 C, 31 P

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P


Daily Total:1462 Cals, 48 Fat, 123 Carbs, 136 Protein

[E_P_C]

Thoughts of the Day:

Woke up and had to shovel snow for 2 hrs. Planned on getting a workout in but that 2 hrs was enough. Took a mental break today and relaxed and didnt really focus on this log.

Weight:

182.4 (-5.6 lbs)

Supplements:

2 caps of APE Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 10 hrs

Feeling: Rested

Diet:

Not Tracked

[Mickfootie]

Looks like everything is still going strong in here mate.
Training looks good and your nutrition looks nice.
I have noticed that your sleeping hours is up and down daily?

[E_P_C]

Looks like everything is still going strong in here mate.
Training looks good and your nutrition looks nice.
I have noticed that your sleeping hours is up and down daily?

Sleep dictated by work unfortunately. 7 hrs is nice, usually 5.5-6 with a 9-10 hr mixed in once a week

[E_P_C]

Thoughts of the Day:

Yesterday was a nice break from everything and really helped for me to mentally recharge. Back to it today and absolutely crushed squats. For comparison the first week of the log my top set was 255 x 5. Now muscle memory is helping but at the same time I am down close to 5lbs and hitting it pretty hard day to day so this was definitely a surprising workout start to finish. I dont necessarily feel stronger from workout to workout but this is proof that I am definitely doing it right so far.

Weight:

183.8 (-4.2 lbs)

Supplements:

2 caps of APE Pre Workout
1 scoop of SteelEdge Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 7 hrs

Feeling: Rested

Workout:

Squats-

135 x 10
185 x 5
225 x 3
255 x 8
275 x 2 x 3
285 x 1
290 x 1
295 x 1
300 x 1
315 x 1
225 x 10

Diet:

Lunch-

5.5 oz Lean Pork Chops
- 182 Cals, 4 F, 0 C, 35 P

1 cup of Brown Rice/Quinoa
- 240 Cals, 3.5 F, 47 C, 6 P

Dinner-

3.5 oz Lean Pork Chops
- 116 Cals, 2 F, 0 C, 22 P

1 cup of Brown Rice/Quinoa
- 240 Cals, 3.5 F, 47 C, 6 P

Snacks-

8 oz of 2% Milk + 1 scoop of Select Protein
- 250 Cals, 6 F, 16 C, 31 P

L & L Peanut Butter Cookie
- 400 Cals, 14 F, 54 C, 16 P


Daily Total:1428 Cals, 33 Fat, 164 Carbs, 116 Protein

[E_P_C]

Thoughts of the Day:

Heres the last 3 days. Had a few things come up so was occupied with other things. Got 2 good days of cardio in over the weekend. Back to the gym on Monday.

Cheat day on Friday, didnt track anything this weekend was too busy, pretty much ate just the usual.

Weight:

183.8 (-4.2 lbs)

Cardio:

Saturday-

Treadmill-

95 mins, 9.5 % Incline, 3.2 MPH

Saturday-

Treadmill-

45mins, 10 % Incline, 3.2 MPH

[E_P_C]

Thoughts of the Day:

In progress...

Weight:

182.8 (-5.2 lbs)

Supplements:

2 caps of APE Pre Workout
1 scoop of SteelEdge Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 6 hrs

Feeling: Rested

Workout:

Barbell Bench Press-

135 x 10
155 x 5
185 x 3
205 x 1
225 x 2
240 x 1

Dumbbell Bench Press-

65 x 5
80 x 5
95 x 5

Standing Overhead Press-

105 x 5
125 x 5
145 x 3

Seated Dumbbell Shoulder Press-

60 x 6
60 x 6
60 x 5

Incline Dumbbell Press-

65 x 5
65 x 5
65 x 4

Pec Fly Machine-

110 x 10 x 3

Diet:

Lunch-

3 Eggs with Mixed Veggies
- 210 Cals, 15 F, 0 C, 18 P

2 Slices of Whole Wheat Bread
- 240 Cals, 4 F, 40 C, 10 P

Dinner-

Ground Beef, Potatoes, Corn

Snacks-

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P

[E_P_C]

Thoughts of the Day:

In progress...

Weight:

182.4 (-5.6 lbs)

Supplements:

2 caps of APE Pre Workout
1 scoop of SteelEdge Pre Workout
3 caps of Dark Night Pre Bed

Sleep:

Time: 8 hrs

Feeling: Rested

Workout:

Squats-

135 x 10
155 x 5
185 x 3
205 x 5
235 x 5
275 x 5

Pull ups-

20

Upper Back Row Machine-

140 x 8 x 5

Wide Grip Lat Pulldown-

150 x 5
160 x 5
170 x 8

Dumbbell Rows-

60 x 8 x 3

Diet:

Lunch-

3 Eggs with Mixed Veggies
- 210 Cals, 15 F, 0 C, 18 P

2 Slices of Whole Wheat Bread
- 240 Cals, 4 F, 40 C, 10 P

Dinner-

Ground Beef, Potatoes, Corn

Snacks-

Quest Bar
- 190 Cals, 7 F, 22 C, 21 P