The ACE RIPS UP with PES and SS!
- 05-17-2013, 11:35 PM
- 05-18-2013, 03:43 AM
- 05-19-2013, 03:12 PM
Dropped out oats and bread, can notice i'm already drier.
Did moderate calories all week, few 3500 a few 3000 days.
Low carb days are now at 50g/day
Third day of fifty grams and i'm looking flat and feeling heavy and tired.
Leaner, but very flat.
My alphamine is almost done
05-20-2013, 09:31 PM
05-21-2013, 01:57 AM
Looking great, very happy with how the low weekend treated me
Unfortunately I went out and drank a few beers tonight.. Still ate very clean though.
The reason I cut out grains is that they seem to make me hold water. I look much leaner without them
05-21-2013, 07:38 PM
super light. First day back on hamstrings.
did 155 on the SSB, felt ok but the tension on my hamstring was immense and I didn't want to go up any further.
Tried leg press, was alright. Nothing heavy.
Couldn't do hamstring curls, so I didn't bother with the ghr or reverse hyper.
Few sets of donkey calves with 150lb chick on my back
Power upper today 5/21
Feeling ****ing amazing
Slight DB incline press Ss fat man rows
95x5, 110x5, 120x5,5,6
Bw+45 x7, +55x7, +65x7, +70x7,7
incline dumbbell Ss chest supported row
90x4x9 // 3ppsx 15, 4ppsx12,12,8
*pps= 45lb plates per side
Power rack press
High pulley face pull Ss DB rear delt fly
05-22-2013, 07:48 PM
5/21 power arms
seated supinating DB curl Ss lying ez skull crushers
45x7, 50 x4x7 // 100x8, 120x4x6
DB hammer curl Ss BB incline bench skulls
Fat bar curls Ss high pulley palm up extension
Barx3x10 // 25x3x15
05-23-2013, 10:53 PM
5/22 power back
Started with deads. First time pulling on my hams since the strain. Deads felt great, much better than squats.
Kept it light just focusing on technique, explosiveness, and form.
Pendlay rows 225 x4x6
Standing supinating DB rows 70x5x10
incline bench rear delt fly Ss high pulley face pull
50x4x10 // 4 x15
45° hyper with orange average efs band around neck
05-26-2013, 01:09 PM
Alright guys my tub of alphamine is gone. I still have half a bottle of ms.
My tub lasted eight Weeks. Due to my dosing protocol.
Should I continue to use the ms or do I need to give my body a break?
As a refresher, I used alphamine only on Friday, Saturday, and Sunday with three scoops a day spread out thru my day.
On those three days I would do low carb and calorie days.
My starting weight was somewhere around 200- 205, this morning I weighed 187.
I am very pleased with my results. I am so much leaner than when I started, and also looking bigger and leaner than when I was 185 about a year ago
I want to say most of my progress has been from putting in the work. (in the last two Weeks I've upped cardio immensely)
These two sups helped, quite a bit. I cannot deny that.
05-26-2013, 09:42 PM
Did some hiit today, took my last scoop of alphamine before with a tab MS.
45lb sled pull backwards 30m x4
Little under ten flips w/ 450lb tire
Prowler +2 x 35 lb plate
Push high handles 40m there low handles back 40m back (there and back is one rep) x 10
-rest was enough time for partner to complete their turn.
-took the plates off after four times, felt hard on concrete, no weight for next six.
40lb DB farmer walk 30m
There and back x10
-no rest for these
Good foam rolling afterwards
05-27-2013, 12:49 PM
05-27-2013, 03:25 PM
PES Representativehttp://pescience.com/insider http://facebook.com/pescience
05-27-2013, 04:37 PM
05-27-2013, 04:40 PM
Before, roughly 200lb
After, roughly 187
I'm happy with where i'm at, looking like I packed on some solid gains this off season.
Going to continue cutting, at this pace.
These are both in the morning, no pump no food after weighing in.
Sorry pics are kinda ****ty
05-27-2013, 04:42 PM
05-27-2013, 05:08 PM
Looking great buddy !!! Def improvements this off season and a great start to being shredded bud :-)
05-27-2013, 08:46 PM
05-27-2013, 10:01 PM
05-27-2013, 10:26 PM
05-27-2013, 11:26 PM
Legs today, rep range
Four sets lying leg curls
pyramid up 20,15,12,12
SSB pause squats 155 x4x12 with a three second pause in the whole
-still keeping nice and light on that freshly torn ham. Felt good though.
Leg press 7pps x4x15
-Pps = plate per side
One legged sldl
-these are more just rehab than anything but I believe loading them in the future could be very useful.
+ 150lb girl x25
+170lb bro x2x20
Finished with three sets 45° hyper
Superset with three sets "rocky abs"on the glute ham raise
Still kind of leary of any loaded sldl, or good morning.
05-29-2013, 03:05 PM
rep range upper
Reverse butterfly rear delt machine 4x45
Pendlay row Ss slight incline db
155x12,175x3x12// 85x12, 95x3x12
Scapula pulldowns Ss incline db
150x4x12 // 75x4x15
Free motion low pulley laterals
-last two sets add partials and superset with 35lb plate front raise /bus drivers x12
-in retrospect, i should have went heavier on the Pendlay rows and DB presses, but everything felt perfect and I had a nice groove so I just stayed there.
05-29-2013, 06:43 PM
Wed 05/28 rr arms
Slight decline ez skull
Flat bench straight bar skull
Two drop sets on the high pulley rope extensions with grip force
Db xbody hammer curl with grip force on dumbbell
Seated alt DB curl
Two drop sets of Reverse grip low pulley straight bar curl with partials
05-30-2013, 05:49 PM
Trained back / pulls today
Kept pulls light to stay easy on the ham, but felt great.
First things first I want to say my usp labs oe protein is amazing.
Two scoops vanilla ice cream into 12-16 Oz water, flavor was great.
Big thing I noticed versus whey isolate I am Fuller longer.
315x3x5 (sets, reps)
Snatch grip rack pulls
315x10, 365x10, 410x10
One arm BB row with Meadows handle attachment
Fat man rows Ss head down DB rear delt fly
Bw x2x12, +25x8->bw x10 // 25 x3x20
45° hyper Ss reverse hyper
Bw x20, doubled black efs band over neck 2x8 // 100 x3x12
05-30-2013, 11:38 PM
05-31-2013, 01:04 PM
Also I have a question about methyl synephrine.
I finished my alphamine a Week ago, ran one tub for eight Weeks. With a three on four off days protocol.
The last three or so Weeks I added in MS.
Should I take a break from the ms, give my body a break or can I just use it until the bottle is gone
06-02-2013, 01:26 PM
06-02-2013, 01:27 PM
06-04-2013, 10:58 AM
Woke up 186 yesterday, had about 200 ish grams carbs.. I think they treated me well
Needless to say my body loves carb cycling
06-04-2013, 12:10 PM
Nooooiicee .. Killin it mang! Fckin inspiration right there brotha.. I gotta get back on it for damn sure .. After I'm done with this juniorbacon cheeseburger tho
06-04-2013, 03:38 PM
macros on my three low days are roughly
Monday and Tuesday are moderate days at
Occasionally red skins or Yukon golds
Chicken breast / turkey
93% lean gd beef
little butter for eggs (1/4 -1/2 Tbsp) a day max
steak usually on high days: new York strips, sirloin, etc
As far as greens,
Broccoli, asparagus, green beans, mushrooms, spinach
I used to eat more fruit but I stay leaner without it
Usually mon and tues are moderate /high
Thursday moderate /high
Friday, sat, sun real low
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