Ace gets pumped with AP

[aceroni]

Exactly what I was thinking. the addition of Italian chicken sausage is brilliant.

I saw somewhere you said you use AP only before cheats while dieting. Tried that today.


Took AP before grilling at work. Had a cheat consisting of the stuff in the above post.

I filled out nicely and vascularity is pretty high probably higher than normal, plus I'm still quite dry.

Worked like a charm.

 

[breezy11]

M1
Breezy inspired breakfast

1.5 Italian chicken sausage
1/2c whites
3 whole eggs

All scrambled together

Total
50 p
30f

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84438"/>

Nice! I'm about to make a similar meal with jalapeno chicken sausages.

 

[aceroni]

07/08
M1
Two whole eggs 1c white
2c basmati

2 scoops c4 pre
2 scoops mbcaa intra
-c4 gave me a little energy but I just had trouble focusing. might have to do with the fact that I got only 5hrs of sleep

M2/post
2 scoops pro
50g waxy maize

M3
2.5 c basmati
8Oz chicken

Trained some legs today.

Standing unilateral free motion leg curls (3 angles)
60x8
70x8x3

-did eight reps at each angle per set
- kept constant tension on the hams

Ssb
265x8
285x6
305x6
325x5
325x4

My hips were incredibly tight today so I brought my stance in and did these on more of a constant tension as well..
I believe this led to me falling forward slightly bc my low back was too pumped.
I felt tighter with heavier weight last week.. damn.

Unilateral leg press
5p x15
6p x15x2
one dropset from 6p down to 2p

-these were also done with constant tension focusing on quad

Ghr x10x3

Donkey calf ss dorsiflexion ss standing calf

3 sets reverse hyper ss standing abs grey average band

 

[classic34]

I saw somewhere you said you use AP only before cheats while dieting. Tried that today.


Took AP before grilling at work. Had a cheat consisting of the stuff in the above post.

I filled out nicely and vascularity is pretty high probably higher than normal, plus I'm still quite dry.

Worked like a charm.

Oh I would use it every day if I could, but yes AP is a NECESSITY before cheat meals.

 

[aceroni]

Oh I would use it every day if I could, but yes AP is a NECESSITY before cheat meals.

I filled out so much overnight..

I weighed 183 after m1.. Forgot to weigh before.. looking leaner then before yet bigger. I know my diet is the key factor for this but it seems that the addition of AP is helping this along

 

[atanocc]

07/08
M1
Two whole eggs 1c white
2c basmati

2 scoops c4 pre
2 scoops mbcaa intra
-c4 gave me a little energy but I just had trouble focusing. might have to do with the fact that I got only 5hrs of sleep

M2/post
2 scoops pro
50g waxy maize

M3
2.5 c basmati
8Oz chicken

Trained some legs today.

Standing unilateral free motion leg curls (3 angles)
60x8
70x8x3

-did eight reps at each angle per set
- kept constant tension on the hams

Ssb
265x8
285x6
305x6
325x5
325x4

My hips were incredibly tight today so I brought my stance in and did these on more of a constant tension as well..
I believe this led to me falling forward slightly bc my low back was too pumped.
I felt tighter with heavier weight last week.. damn.

Unilateral leg press
5p x15
6p x15x2
one dropset from 6p down to 2p

-these were also done with constant tension focusing on quad

Ghr x10x3

Donkey calf ss dorsiflexion ss standing calf

3 sets reverse hyper ss standing abs grey average band

Lookin strong brotha. Any strength increases on AP?

 

[aceroni]

Lookin strong brotha. Any strength increases on AP?

Well my last deadlift and squat power days I've done more than I ever have at 180~ lb
475 x1x2 pull at 181 vs 475x3 at 210~
And squat:
375 x2 x2 vs 400 x3 at the respective weights

These are both roughly two months after tearing my ham.
Other than feeling weak today, I'd say strength is on the rise brother

 

[atanocc]

Well my last deadlift and squat power days I've done more than I ever have at 180~ lb
475 x1x2 pull at 181 vs 475x3 at 210~

Wow so you kept alot of ur strength or even gained if any.. ESP on a cal restriction I'm assuming?? Good shyt brotha .. Might have to give this supp a try. Beenstallin on buying/trying anything new due to money bein tight right now so gotta get only the essentials

 

[classic34]

Wow so you kept alot of ur strength or even gained if any.. ESP on a cal restriction I'm assuming?? Good shyt brotha .. Might have to give this supp a try. Beenstallin on buying/trying anything new due to money bein tight right now so gotta get only the essentials

I'd give it a go, especially if you haven't tried a GDA before and/or if you have endomorphic tendencies.

 

[atanocc]

I'd give it a go, especially if you haven't tried a GDA before and/or if you have endomorphic tendencies.

Definitely have endomorphic tendencies . Only thing I've really tried was supplementing R-ala but didnt find to much affect to it . Might try this one tho. Seems like something I could put good use to

 

[breezy11]

I'd give it a go, especially if you haven't tried a GDA before and/or if you have endomorphic tendencies.

It's a great time to pick some up as well. AP is still available as a part of the OxyELITE Protein bundle stack at NutraPlanet. Both products plus samples for $40. :thumbsup:

http://www.nutraplanet.com/product/usplabs/oxyelite-protein-bundle-stack-limited-time.html

 

[804]

Nice work Ace!

That deal is to insane to pass up. I scooped quite a few of them

 

[aceroni]

Sorry about the lack of updates i've been up North all week. Diet stayed pretty close, but I let myself eat a few things I normally wouldn't. I.e. hash browns and bread..i had waffles one day with home made strawberry jam.

Anyways even after all that I am still looking lean and even dry

Did train up North. Will update that later

 

[classic34]

Sorry about the lack of updates i've been up North all week. Diet stayed pretty close, but I let myself eat a few things I normally wouldn't. I.e. hash browns and bread..i had waffles one day with home made strawberry jam.

Anyways even after all that I am still looking lean and even dry

Did train up North. Will update that later

Homemade jam is the best! My sister grows and cans all kinds of things. Homemade apple sauce, jam, tomato sauce, pickled anything...

 

[aceroni]

Homemade jam is the best! My sister grows and cans all kinds of things. Homemade apple sauce, jam, tomato sauce, pickled anything...

That jam was equivalent to crack, I couldn't stop eating.

 

[bean5er]

Homemade jam is the best! My sister grows and cans all kinds of things. Homemade apple sauce, jam, tomato sauce, pickled anything...

I miss my grandmas jam, tomato sauce and pickles. Yummy

That jam was equivalent to crack, I couldn't stop eating.

Homemade jam is, as DW would say, my jam

 

[Distilled Water]

Homemade jam is, as DW would say, my jam

Ayyyyyyy lol

 

[aceroni]

Well macros have been staying the same as planned.
Only change was yesterday and today i've had maybe 70g carbs as opposed to the usual 30- 50

I'm surprised at how well my body took on the extra calories /foods from up North. I'm much Fuller. I'm holding a TINY bit more water but from what I can see there is minimal to no fat gain.

 

[breezy11]

Well macros have been staying the same as planned.
Only change was yesterday and today i've had maybe 70g carbs as opposed to the usual 30- 50

I'm surprised at how well my body took on the extra calories /foods from up North. I'm much Fuller. I'm holding a TINY bit more water but from what I can see there is minimal to no fat gain.

Great to hear man. Sounds like everything is going well. Do you know if you've added any weight at this point?

 

[aceroni]

Great to hear man. Sounds like everything is going well. Do you know if you've added any weight at this point?

my weight has been fluctuating around 181-183.

I already ate today so I'll weigh myself Monday morning before food, the usual time.

I definitely look and feel full most of the time though. I know it's because i'm leaner but my chest definitely pops more, making it look bigger..

Well everything looks more round but my chest is most noticeable

Edit : my pants are all looser

 

[aceroni]

M1 today

5 Oz round eye sauteed in butter, onion, garlic salt, and laurys Chile garlic seasoning

4 whole eggs over easy

About 40-50g sweet
1/4c blueberries

The sweet potato / blueberry combo was amazing on it's own, and I plan on doing this again if I can get some local grown blueberries.

I should have kept it separate from the steak/eggs though, the onions did not go well with the sweet blue combo.

 

[classic34]

Interesting looking plate you've got there Ace. I always get upset when my foods touch or mix lol. I always put each item on a separate plate or in a bowl or something.

 

[atanocc]

looks good bud. bout to go n buy me some steak and eggs now fcker! lol

 

[aceroni]

Interesting looking plate you've got there Ace. I always get upset when my foods touch or mix lol. I always put each item on a separate plate or in a bowl or something.

Mixing the blueberries and sweet potato was genius. I was a little apprehensive at first but it turned out phenomenal.

I usually don't mind my food mixing at all but the sweet did not go well with the salty

Also I ate worse than usual last week but my pants feel much looser than a week ago.. I have to keep re tightening my belt. Abs are sharp, obliques popping. Quite dry and vascular

 

[804]

Interesting looking plate you've got there Ace. I always get upset when my foods touch or mix lol. I always put each item on a separate plate or in a bowl or something.

Ditto! Sometimes I sit down with 3-4 plates

Mixing the blueberries and sweet potato was genius. I was a little apprehensive at first but it turned out phenomenal.


I usually don't mind my food mixing at all but the sweet did not go well with the salty

Also I ate worse than usual last week but my pants feel much looser than a week ago.. I have to keep re tightening my belt. Abs are sharp, obliques popping. Quite dry and vascular

Dry, vascular, and sharp! All great synonyms for ripped my dude! Keep it up!

 

[breezy11]

Mixing the blueberries and sweet potato was genius. I was a little apprehensive at first but it turned out phenomenal.

I usually don't mind my food mixing at all but the sweet did not go well with the salty

Also I ate worse than usual last week but my pants feel much looser than a week ago.. I have to keep re tightening my belt. Abs are sharp, obliques popping. Quite dry and vascular

I'll have to give the sweet potato blueberry mix a try. I'm a big "mixer", but choose things that I know will taste great together...at least to me .


Awesome man. Sounds like you have a solid recomp going on.

 

[aceroni]

Weighed 177 this morning. Far too light for my liking but i'm looking leaner than ever

Macros today
400c
300 p
60f

 

[aceroni]

Sorry for the lack of updates I've been super busy lately.

Notes:
I've been eating more on both my high and low days and it seems like I just continue to stay lean (if not leaner), dry, and full.

It seems like I can't even keep up my eating with my metabolism at this point. My leaning out has accelerated, definitely.

 

[804]

Sorry for the lack of updates I've been super busy lately.

Notes:
I've been eating more on both my high and low days and it seems like I just continue to stay lean (if not leaner), dry, and full.

It seems like I can't even keep up my eating with my metabolism at this point. My leaning out has accelerated, definitely.

Glad to hear you're still doing work man! Improvement in physique is the fuel that keeps us going! Nice work!

 

[classic34]

Sorry for the lack of updates I've been super busy lately.

Notes:
I've been eating more on both my high and low days and it seems like I just continue to stay lean (if not leaner), dry, and full.

It seems like I can't even keep up my eating with my metabolism at this point. My leaning out has accelerated, definitely.

Eating more carbs yet dropping more fat. Yep, sounds like AP is doing it's job!

 

[aceroni]

Leaning out. Woke up really dry and with veins creeping into my lower abs

 

[breezy11]

Leaning out. Woke up really dry and with veins creeping into my lower abs


View attachment 85521

Wow ace. You're looking shredded man...nice veins.

 

[Sean1332]

Dude....you look photoshopped lol

I might wreck your thread and post a pic of my gut.

 

[804]

You're shredded as fuark! Nice work man, keep it up!

 

[classic34]

Abs are looking sharp!

 

[aceroni]

Thanks guys.

I've been much, more liberal with my diet lately, and still continuing to lean out.

If I got really serious and dropped everything back out I think I'd drop weight very quickly.

Had some blueberry and raspberry pancakes this morning. Mmmmm

Adding in fruits to my m1 / post workout meal.

Occasional bread and tortillas

 

[aceroni]

Friday I went in hit some legs

Lying leg curl warmup

30x3x30
Not really doing anything other than some blood flow

One leg sldl
30x 4x8

Speed deads
225x10x3

-wasn't feeling as fast as I should be so I stayed here

Hack squat ss leg extension
2p x4x15 // 3x10

-weight is #45lb plate per side
-continuous tension on quads
-1st set was an ascending set going in 25lb increments to 2p

about five sets of seated calves and three of standing calves

My quads were so pumped from the hacks that it hurt to put the seated calf pad on my quads.. I was still shaky for the standing calves


07/21

Went in today planning on squatting, heavy.

Started with single leg sldl
30x4x8

Next prone leg curl. It has three spots to load weight on.
75x3x15
-continuous tension

Attempted to do some SSB box squats, but it just wasn't happening.

when I would get to parallel I'd feel a sharp pain and I just couldn't open up my hips.

I believe it was my pectineus, but i'm not sure

At this point I was very annoyed, but fortunately i listened to my body and skipped them today.

ghr 4x10

Light unilateral leg press four sets of 25+
I stopped counting

Reverse hyper 120x3x10

Few sets of ab work
Standing perpendicular to a pulley with the handle in my hands keeping it medial, pushing in and out


Have been waning on taking a deload.

I suppose since I will be up North , and I couldn't squat today, I might as well do it this week.


Going to probably do some sculling and heavy foam rolling, just take it easy this week.

 

[aceroni]

Back home for a day.. Few notes.

Woke up 183 this morning. I didn't train tues, wed, or thurs (just light sculling and some foam rolling)
Also drank two days up North, and ate a bunch of food my aunt made.
After all that i'm holding a tiny amount of water but it's nothing too serious.


Keeping carbs medium today, around 200. Gotta work but I did train today.

still deloading, keeping it light, quick, and easy

One leg sldl
Bw x4x12

-constant tension

Speed pulls from deficit
135x8x5

-pulled from 45lb bumper plate

Fat man rows
Bw x5x12

-oh grip, varying widths

Bulgarian split squat
Bw x4x12

-sets per leg
-no rest, one leg to the next

My pectineus / groin / hip flexor were all ****ed up still so I kept everything light

Fortunately I had an appointment right after, and all of that stuff was locked up.

Got adjusted and a thorough ART session. I'm feeling much better but i'm going to take it easy until this is fixed.
The doc gave me a little ART I can do to myself so I'll try this out


I could actually do a bw squat after this. Excellent.

 

[804]

Hope you get that all straightened out brother.. It sucks being sidelined by injury...

 

[aceroni]

Hope you get that all straightened out brother.. It sucks being sidelined by injury...

Thanks man. It's not a major injury or anything.. just some tightness that I need to fix. I should be good within another week or two

 

[CincyKiller45]

Subbed. Can't believe I missed this.

 

[aceroni]

Subbed. Can't believe I missed this.

Welcome cincy. Thanks for joining man

 

[classic34]

Ace what exactly is ART?

 

[JudoJosh]

Active release therapy?

 

[aceroni]

Ace what exactly is ART?

Active release therapy?

Classic, what Josh said.

It's hard to explain, but it's a technique that involves manipulation of the soft tissues and/or nerves + tendons. It has a similar end effect of foam rolling but it is much more pin pointed and intense.


Art is seriously one of the best things to ever happen to me. When coupled with chiropractic, it does wonders for the body.

If you're not doing it, and you're training hard, you should be.

 

[aceroni]

Hit some legs today with my fourteen yr old brother. It went very well.

Started with heavy foam rolling at the House before we left.
Glutes, piriformis, i band, hip flexor, VM/ tear drop, upper back/ tspine

Got to the gym, did donnie Thompson's set the hips, (only the hip/hamstring double bands)

Wall squats, and bw box squats

To my great pleasure, the spot in my groin that was locked up Last week was now moving well and felt fine.

Seated ham curl
165x13
180 x3 sets x8 reps

One leg SLDL
30x4x10

Box squat
325x6
365x5
405x4
435 x2
445x2

-probably 3 or 4 second negatives, trying to explode off the box hard (weights moved slowly but that's due to the weight used)

- was at the secondary gym today so I had to walk the squats out.. This sucked, and I wasn't used to it. I wasted a lot of energy here

-had to use a regular Walmart bar (fml) def cut into my back.. Used to the SSB and my shoulders were mad during my first few sets

-box was probably 1/2 ~ 3/4 inch ABOVE parallel. They don't even have a box here so I used a bench.

BB sldl
135x10
185x4x10

- slow negative, focusing on pushing hips back hard and stretching the hams

finished with four sets of 45° hyper ss hanging leg raise


I'm realizing how spoiled i am at this other gym when I have to train here

 

[804]

Classic, what Josh said.

It's hard to explain, but it's a technique that involves manipulation of the soft tissues and/or nerves + tendons. It has a similar end effect of foam rolling but it is much more pin pointed and intense.


Art is seriously one of the best things to ever happen to me. When coupled with chiropractic, it does wonders for the body.

If you're not doing it, and you're training hard, you should be.

Foam rolling isn't intense? Sheesh.. sometimes my hip abductors, adductors, and hamstrings are a nightmare to foam roll.. But I always feel great afterwards

 

[aceroni]

Foam rolling isn't intense? Sheesh.. sometimes my hip abductors, adductors, and hamstrings are a nightmare to foam roll.. But I always feel great afterwards

It can be intense but it doesn't hurt like art does is what I was trying to say

 

[804]

It can be intense but it doesn't hurt like art does is what I was trying to say

Haha that's what I mean! Sometimes Foam rolling is painful. I'm going to look into ART, though

 

[aceroni]

Haha that's what I mean! Sometimes Foam rolling is painful. I'm going to look into ART, though

Do it. once you get adjustments with ART either before or after, you'll never look back.