The ACE RIPS UP with PES and SS!

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    Quote Originally Posted by atanocc View Post
    Niice work brother.. I Love doing that delt trifecta. I can't wait for shock week
    Thanks man they were blown up after that. The thirty second rests have been pump-ville

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    04/23
    Shock arms
    Started with biceps

    Preacher curl superset with reverse barbell curl
    3x15 // 3x12

    DB hammer curl superset with DB conc curls
    3x12 // 3x25

    One major drop set on free motion high cable curls

    Tris
    Free motion rope extensions superset bench dips
    3x25 // 3x20

    DB kick back super set with Decline ez skulls
    3x20 // 3x10

    One drop set of free motion high cable reverse press downs

    I loved the tricep sequences my arms were so pumped. The bicep sequence was good but not on par with the tricep sequence
    Between 10-30 second rests
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    Nice supersets. I had a similar arm day recently and the pump was intense!
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    I love some super sets on arm day. By the end of the session arms are so pumped, I can hardly bend my arms without feeling some pain
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    Great Arm day .. Gotta love it!! Try adding in some compound movements to really destroy em!!
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    Rep range back week 4/25
    Ten to thirty seconds rest

    Dumbbell pullover 4/1/1 superset wg oh pulldown 1/1/2
    40x3x20 // 140x3x15

    Rack rows 2/1/1 superset Swiss bar cable rows 1/2/2
    225x2x8 // 120 x 3x(5,5,5)

    Finished with two drop sets of high pulley upper back rows

    On the Swiss cable rows I would do all three grips for five reps, first set started at outer grip then middle then inner.
    Second set went from inside to middle to outside.
    Last set I started inside, then middle, then outside, back to middle, and then inner.

    my lats were so pumped it was stupid

    Boom
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    Took a scoop alphamine with one third tab ms

    it's an hour later, and I don't want to eat, ever
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    Forgot to weigh in before I ate this morning... After breakfast I was 194, whatever that means..

    Trained some power legs today, will update later.
    Feeling kind of weak from dieting
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    Quote Originally Posted by aceroni View Post
    Forgot to weigh in before I ate this morning... After breakfast I was 194, whatever that means..

    Trained some power legs today, will update later.
    Feeling kind of weak from dieting
    I know what u mean.. Get those carbs in on leg days brotha!!
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    Hate when I feel weak from dieting. Luckily it doesn't happen too often. You will bounce back tho you have everything dialed in nicely from what I have seen over the duration of this log.
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    04/29
    Power legs

    Plate loaded Lying leg curl
    Four second negative, explode up, catch it.
    100 x2x8

    SSB pin squat to a little above parallel
    285x5
    325x5
    345x5
    300x5
    295x5

    My form was off on these, for some reason I kept falling forward. Seemed harder to sit back when coming off the pins

    glute ham raises
    4x5

    Finished with three sets donkey calf, three sets 45 degree hyper
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    04/30
    Power upper
    Slight incline DB
    85x5
    90x5
    95x5
    100x5
    Super set with fat man rows
    Bw+45 x10,10
    Bw+ 100x6
    +45x10

    Incline 3 board press rest on board explode off
    185x4x5
    Super set w/
    Chest supported supinated row
    180x4x10

    power rack press
    Pins at shoulder level
    Explode off them
    115x3x8
    Plus shrugs at the too

    Finished with one set rear delt destroyers
    45 x70,25x40, 15x15



    Edit.
    definitely getting leaner.
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    Ok so bad news I went for some sprints today and popped my hammy

    Can Walk so it's not too serious.
    But still hurts.

    Heating it,


    Will update training later.
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    5/01 power arms
    DB alternating curl
    45x8,
    50x8,
    45x2x8
    super set lying ez bar skull
    100x8
    110x4x8

    cross body hammer curl
    50 x8
    55x8
    60x8
    65x8
    70x8

    Super set seated dips.. Machine was maxed out with the pin at twenty did five sets of ten..

    Pulled my ham sprinting after this session.

    Went to the Chiro the next morning, he did a.r.t on it, and it feels a lot better now.
    After the treatment came home took 800mg ibu then heated it for about forty minutes and it felt brand new.

    Currently heat is doing the trick.. hopefully I'll only have to skip legs for one week..


    Yeah injuries suck, but i'm thinking I'll get out of this one stronger than before. I figure I'll start hitting them twice a week when I can and do a lot more unilateral work.

    I mean hey tearing my pec did my physique some good, I quit pressing and began hitting back two to three times a week and not only am I thicker than i've ever been, my shoulders feel better than ever, and they have gained quite some size


    Either way I'll stay positive. Injuries happen
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    Did morning cardio the past two days, going to do it tomorrow as well.

    Slowly leaning up, but would like to lean up faster.

    Going to start doing morning cardio three to four times a week, on my work days, and once on arm days. Once my hamstring heals up I'll add in sprints again. For now i'm keeping it liss though.
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    I like the way you have your mind set with your injury. Do not want to push to hard and re aggravate it. Sticking to LISS for now is a great option and is what I would do as well.
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    Quote Originally Posted by kbayne View Post
    I like the way you have your mind set with your injury. Do not want to push to hard and re aggravate it. Sticking to LISS for now is a great option and is what I would do as well.
    Thanks man, it's been really frustrating but all I can do is stay positive.

    Strained pec tie in a year ago

    Tore abdominus muscles three Weeks ago

    Popped my hamstring Wednesday..


    Fffuuuaaaaaarrrrrk
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    Quote Originally Posted by aceroni View Post
    Thanks man, it's been really frustrating but all I can do is stay positive.

    Strained pec tie in a year ago

    Tore abdominus muscles three Weeks ago

    Popped my hamstring Wednesday..


    Fffuuuaaaaaarrrrrk
    Damn, that is some bad luck for sure.
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    Yeah well getting hurt is just a part of the game. If you never get hurt you're probably not training very hard.

    Dave Tate has had about thirty pec strains , multiple rotator cuff surgeries, torn calves, torn groin, etc.. As far as i'm concerned, i'm not hurt at all
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    Quote Originally Posted by aceroni View Post
    Took a scoop alphamine with one third tab ms

    it's an hour later, and I don't want to eat, ever
    Told ya ace!! That stuff is amazing. I just got my shipment in and I'm really enjoying MS again!
    Quote Originally Posted by aceroni View Post
    Ok so bad news I went for some sprints today and popped my hammy

    Can Walk so it's not too serious.
    But still hurts.

    Heating it,

    Will update training later.
    Quote Originally Posted by aceroni View Post

    Thanks man, it's been really frustrating but all I can do is stay positive.

    Strained pec tie in a year ago

    Tore abdominus muscles three Weeks ago

    Popped my hamstring Wednesday..

    Fffuuuaaaaaarrrrrk
    Damn bro that's rough luck! Hope that hammy injury stays under control.

    Been gone for a week but I'm caught up now!
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    Quote Originally Posted by LiveToLift View Post
    Told ya ace!! That stuff is amazing. I just got my shipment in and I'm really enjoying MS again!

    Damn bro that's rough luck! Hope that hammy injury stays under control.

    Been gone for a week but I'm caught up now!
    Good to have you back brother. Ms is STRONG stacked with alphamine
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    Quote Originally Posted by aceroni View Post

    Good to have you back brother. Ms is STRONG stacked with alphamine
    I agree. Can't wait to get my alphamine in!! It's been way too long!

    It's good to be back bro!
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    I saw the Chiro today and he was very surprised at how much better my hamstring was than the first day he worked on it.

    He also said there was no bruising, and that I should be nearly back to normal within two Weeks.

    I've been hitting the liss walks, heat, ibuprofen, foam rolling, and compression, and it's paying off.

    As I suspected, the Dr's orders were some unilateral work; consisting of one legged sldl, no weight for
    now.

    I believe these and heavy rear elevated split squats (not sure what they're called) will bring me back stronger than ever, hitting PRs on the squat and dead when I'm back at it.

    For now i'm going to
    Keep on training everything else as is & just keep it lighter for now, staying off the hamstrings.
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    Quote Originally Posted by aceroni View Post
    I saw the Chiro today and he was very surprised at how much better my hamstring was than the first day he worked on it.

    He also said there was no bruising, and that I should be nearly back to normal within two Weeks.

    I've been hitting the liss walks, heat, ibuprofen, foam rolling, and compression, and it's paying off.

    As I suspected, the Dr's orders were some unilateral work; consisting of one legged sldl, no weight for
    now.

    I believe these and heavy rear elevated split squats (not sure what they're called) will bring me back stronger than ever, hitting PRs on the squat and dead when I'm back at it.

    For now i'm going to
    Keep on training everything else as is & just keep it lighter for now, staying off the hamstrings.
    keep at it bro!! Ain't no thang!
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    Just compressed, foam rolled, and now heating it.
    It feels absolutely amazing
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    I was helping this girl squat yesterday, and watching her sit back on the box gave me a throbbing chubby. Was on my way to full mast, but I walked away and regained my cool.


    Idk if I've ever popped a boner in the gym before.

    Going to train rep range upper today
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    05/07/13
    Rep range upper

    Slight incline bench chest supported cambered BB row (~25 incline)
    165x4x12
    superset w/
    Slight incline dumbbell press
    [used three mats, a little more than one plate but less than two, roughly 20)
    75x10
    80x8
    85x2x7
    80x7

    Tempo of 2/1/2/2

    45 incline dumbbell
    65x3x10
    60x12 -> 40x8
    Arrow represents dropset

    Super set with one arm dumbbell rear delt rows
    20x4x20

    Tempo for press (from the top) 3/1/2/2
    Tempo of row from bottom 3/2/3/1

    Finished chest with two sets of the bandell bar, two ten pound Kb dangling per side 40 reps each set

    Swiss bar pulldowns
    Starting with the outer most grip and moving in one each time
    120 x12
    100x12
    80x12
    Superset
    Seated dumbbell laterals
    30x2x20
    First two sets with fifteen partials out of the bottom
    30x20->20x15->15x20

    I started rest periods about 2 minutes and steadily decreased it to about one minute by the end

    Finished with thirteen prowler pushes. no weight added.
    First eight I alternated between the two different handle options, using the weight posts at about shoulder height then the low handles that are on the front parallel to the ground mid shin level.

    Push it twenty feet, then walk back as my partner sprinted it the twenty feet back.

    I planned to do twenty but my hamstring felt tight on the final one.

    I purposely kept my stride short on these, and tried not to be explosive to be easy on the hammy

    also, weighing 191 Monday morning, visible separation in quads, abs sharper
    ... the alphamine stacked with ms dries me out quickly when I keep it super clean

    Also i'm going to drop out creatine see if that makes a difference
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    Quote Originally Posted by aceroni View Post
    05/07/13
    Rep range upper

    Slight incline bench chest supported cambered BB row (~25 incline)
    165x4x12
    superset w/
    Slight incline dumbbell press
    [used three mats, a little more than one plate but less than two, roughly 20)
    75x10
    80x8
    85x2x7
    80x7

    Tempo of 2/1/2/2

    45 incline dumbbell
    65x3x10
    60x12 -> 40x8
    Arrow represents dropset

    Super set with one arm dumbbell rear delt rows
    20x4x20

    Tempo for press (from the top) 3/1/2/2
    Tempo of row from bottom 3/2/3/1

    Finished chest with two sets of the bandell bar, two ten pound Kb dangling per side 40 reps each set

    Swiss bar pulldowns
    Starting with the outer most grip and moving in one each time
    120 x12
    100x12
    80x12
    Superset
    Seated dumbbell laterals
    30x2x20
    First two sets with fifteen partials out of the bottom
    30x20->20x15->15x20

    I started rest periods about 2 minutes and steadily decreased it to about one minute by the end

    Finished with thirteen prowler pushes. no weight added.
    First eight I alternated between the two different handle options, using the weight posts at about shoulder height then the low handles that are on the front parallel to the ground mid shin level.

    Push it twenty feet, then walk back as my partner sprinted it the twenty feet back.

    I planned to do twenty but my hamstring felt tight on the final one.

    I purposely kept my stride short on these, and tried not to be explosive to be easy on the hammy

    also, weighing 191 Monday morning, visible separation in quads, abs sharper
    ... the alphamine stacked with ms dries me out quickly when I keep it super clean

    Also i'm going to drop out creatine see if that makes a difference
    Puttin in work bro!! Can't wait to see progress pics haha
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    Quote Originally Posted by atanocc View Post

    Puttin in work bro!! Can't wait to see progress pics haha
    Thanks man, the quad separation was only visible in the morning. Nothing to write home about, but it's progress.I figure I'll take one next Monday morning.
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    Quote Originally Posted by aceroni View Post

    Thanks man, the quad separation was only visible in the morning. Nothing to write home about, but it's progress.I figure I'll take one next Monday morning.
    Sheeit.. I'm not even to that point yet! I've been slacking on my diet since finals n stuff but will get back on track after this week! Good shyt tho
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    Quote Originally Posted by aceroni View Post
    I was helping this girl squat yesterday, and watching her sit back on the box gave me a throbbing chubby. Was on my way to full mast, but I walked away and regained my cool.

    Idk if I've ever popped a boner in the gym before.

    Going to train rep range upper today
    Haha! This is awesome! Yoga pants?
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    Quote Originally Posted by LiveToLift View Post

    Haha! This is awesome! Yoga pants?
    Some short shorts. Wooooweeeee
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    05/08/13
    Rep range arms
    Kept it simple.

    Standing fat BB curls 2/1/3/1
    85x4x8
    Superset w/
    Lying fat BB skulls 3/1/2/1
    85x10
    105x3x8

    Standing Swiss BB curls 2/2/3/1
    Inner grip 65x10
    Middle 65x10
    Outer 65x10
    Final set did all three grips going from inside to outside
    65x7,7,10

    Superset
    Lying Swiss BB skulls 3/1/2/1
    Grip scheme was the same as above curls, including the final set
    I 65x12
    M 65x12
    O 65x12
    I,M, O 65 x10,7,10

    finished with two sets high cable tri extension and two sets high cable curls fifteen reps
    Of course some DB forearm curls

    Rested about 1-1.5 minutes
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    05/09
    Rep range back

    This pulled ham is really limiting my back training.. All pulling and bent over rows are out of the question.

    Fat man rows 1.5/1/2/1
    Bw+25 x2x10
    Bw+45x3x8
    Bw x20

    High pulley rows, elbows slightly past perpendicular
    Hammering the upper back
    1.5/1/2/1
    80x3x12

    Low pulley cable supinated rows
    150x4x15
    Last set with three dropsets

    SSB upper back GM Ss SSB shrug
    Three sets
    115x30,30

    These lit my traps up, big time

    Rest about two minutes
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    Quote Originally Posted by aceroni View Post
    05/09
    Rep range back

    This pulled ham is really limiting my back training.. All pulling and bent over rows are out of the question.

    Fat man rows 1.5/1/2/1
    Bw+25 x2x10
    Bw+45x3x8
    Bw x20

    High pulley rows, elbows slightly past perpendicular
    Hammering the upper back
    1.5/1/2/1
    80x3x12

    Low pulley cable supinated rows
    150x4x15
    Last set with three dropsets

    SSB upper back GM Ss SSB shrug
    Three sets
    115x30,30

    These lit my traps up, big time

    Rest about two minutes
    Looking good ACE!! Keep it up brother
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    Keep nursing that hammy bro. Don't need further complications!

    Traps all lit up? It's trapman!
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    Quote Originally Posted by rome32 View Post

    Looking good ACE!! Keep it up brother
    Thanks man

    Quote Originally Posted by LiveToLift View Post
    Keep nursing that hammy bro. Don't need further complications!

    Traps all lit up? It's trapman!
    You should try it. I believe it's on elite fts website.
    I'LL find the link later, grilling right now.
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    Keeping my off days simple. Start with one scoop alphamine one half tab ms.
    Do about thirty minutes LISS fast paced walk. (fasted)

    Morning cardio is a great way to start my day..
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    Quote Originally Posted by aceroni View Post
    Keeping my off days simple. Start with one scoop alphamine one half tab ms.
    Do about thirty minutes LISS fast paced walk. (fasted)

    Morning cardio is a great way to start my day..
    Today was my first time in a month and a half using that combo. I went with 1/2 ms with 2 scoops alphamine but easily could have done just 1/2 ms with 1-1.5. What a rush I had today in the gym! Super setting everything and hardly resting between sets. The sweat was just pouring today as well.
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    Quote Originally Posted by LiveToLift View Post

    Today was my first time in a month and a half using that combo. I went with 1/2 ms with 2 scoops alphamine but easily could have done just 1/2 ms with 1-1.5. What a rush I had today in the gym! Super setting everything and hardly resting between sets. The sweat was just pouring today as well.
    Honestly the combo makes me sweat at work... I work in a lab. Barely moving


    I'm always warm. This combo turns me into a space heater
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