Rowe's ATP

**rowe62** · 03-17-13, 2:27 pm

I am now on day two I weighed in at 184 yesterday and 182 today. Yesterday I did have a PR on pause bench at 250 it was 240. My best lifts RAW are a 545 Squat, 505 Deadlift, and now a 250 pause bench. My body fat % is 19 I do believe. Im 5'"5. Today is a off day for me I will post any changes I notice.

**rowe62** · 03-18-13, 2:01 pm

Weight today was 184.2 I haven't noticed anything new yet. Tonight when I take it I will see if I notice anything in my workout. Tonight is my favorite night Squats! I hope I see a strength increase tonight!

**rowe62** · 03-18-13, 11:03 pm

ATP log
Day 3 body weight 184.2
I'm feeling a lot stronger on my squats, an increase in endurance as well. Taken at 3:15 started lifting at 4.
First set of squats was 345 for 5 it was easy
2nd set of 405 for 4 felt easier then the last.
Then 430 for a 3 it felt good.
I would then go for 460 for 5 sets of 2 reps. On my last 2 sets I went 500 for 2 I was feeling really good. I blasted them up. Then goodmornings and leg extensions were easy!

**J-Dawg** · 03-19-13, 3:49 pm

In for this! Feeling stronger + increased endurance? Nice.

**rowe62** · 03-19-13, 11:22 pm

Todays weight was 186.6 the heaviest I have ever been in my life. I noticed I looked slightly more lean then usual.
Today was Chest and Triceps for me. I had an increase in weight and also more endurance as well. Tomorrow will be deadlift Im excited to see if I have any gains with it!

**J-Dawg** · 03-21-13, 4:59 pm

Originally Posted by rowe62

Todays weight was 186.6 the heaviest I have ever been in my life. I noticed I looked slightly more lean then usual.
Today was Chest and Triceps for me. I had an increase in weight and also more endurance as well. Tomorrow will be deadlift Im excited to see if I have any gains with it!

Wow--that's awesome weight gain! Curious to hear how the deads go!

**rowe62** · 03-21-13, 7:22 pm

Day 4
Body weight 184 exact
My deadlifts were 320 for 5
370 for 4
405 for 3
And then 420 for 5 sets of 2
On the last set I was feeling pretty strong and went for 495 for 1 rep it came to my knees but was unable to lock it out. I'm happy about that. We were outside in the cold where my gym allows us to deadlift and we lift in a 1 inch deficit. My best ever was a 505 so I'm confident my deadlift is improving big time.
I then went for ham curls, and lat pulls. Then I had bent over rows. I blasted through the rest of the workout feeling stronger then ever.

**rowe62** · 03-21-13, 7:26 pm

Originally Posted by rowe62

Day 4
Body weight 184 exact
My deadlifts were 320 for 5
370 for 4
405 for 3
And then 420 for 5 sets of 2
On the last set I was feeling pretty strong and went for 495 for 1 rep it came to my knees but was unable to lock it out. I'm happy about that. We were outside in the cold where my gym allows us to deadlift and we lift in a 1 inch deficit. My best ever was a 505 so I'm confident my deadlift is improving big time.
I then went for ham curls, and lat pulls. Then I had bent over rows. I blasted through the rest of the workout feeling stronger then ever.

Day 5 not 4

**rowe62** · 03-21-13, 7:30 pm

Day 6
Body Weight was 183.8
Im Still feeling stronger the ever I feel that my arms are bigger then usual today and my Chest is starting to look more cut then usual. today was a quick shoulder workout for me. I have tomorrow off but lift saturday Its bench and also deadlift assist day.

**rowe62** · 03-25-13, 9:29 pm

187 exact today! It was Squat day!! I went 370 for 5, 415 for 4, 430 for 3, 475 for 2 sets of 2, then 500 for 2, 520 for 2 and then 550 for 2.
Then I had goodmornings for 5X5 then leg extensions 5X10.
It was a good day for me!

**rowe62** · 03-27-13, 11:10 pm

184 today! We had deadlifts I went 330 for 5, 380 for 4, 405 for 3 then 430 for 5 sets of 2. They were pretty easy today. I have been gaining some serious strength. Them I had lat pull downs, ham curls, and back rows. It was a great workout today!

**J-Dawg** · 04-04-13, 4:14 pm

Looking very strong in here! How are the workouts going now?

And when you finish up, can you post your final feedback here? http://forum.animalpak.com/showthrea...eedback-Thread

**rowe62** · 04-04-13, 4:17 pm

Originally Posted by J-Dawg

Looking very strong in here! How are the workouts going now?

And when you finish up, can you post your final feedback here? http://forum.animalpak.com/showthrea...eedback-Thread

My workouts are going better then ever. I have gained alot I strength and size.

**J-Dawg** · 04-04-13, 4:18 pm

Originally Posted by rowe62

My workouts are going better then ever. I have gained alot I strength and size.

That's awesome to hear!

**rowe62** · 04-04-13, 4:21 pm

Originally Posted by J-Dawg

That's awesome to hear!

I'm preparing for a meet in June under the IPA federation. In York, pa. Im getting really close to my goals for that meet. 600 squat, 275 bench, and a 550 deadlift. I have gained alot on my squat bench and deadlift has been slower moving for me. Those goals are in reach and maybe even more.

**J-Dawg** · 04-04-13, 4:25 pm

Originally Posted by rowe62

I'm preparing for a meet in June under the IPA federation. In York, pa. Im getting really close to my goals for that meet. 600 squat, 275 bench, and a 550 deadlift. I have gained alot on my squat bench and deadlift has been slower moving for me. Those goals are in reach and maybe even more.

Best of luck with that upcoming meet. I know you'll do your best out there.

**rowe62** · 04-04-13, 4:31 pm

Originally Posted by J-Dawg

Best of luck with that upcoming meet. I know you'll do your best out there.

Thank you very much man! And I will!

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