Ace gets pumped with AP
- 09-09-2013, 07:41 PM
- 09-09-2013, 07:47 PM
The reason i'm so hesitant is because i just started training legs (hard) 2x weekly and i'm noticing solid gains. I think if i bulk all winter I'll have good wheels for the spring.
Legs went great today.. Will update later
Edit.. I should have said started training my whole body 2x weekly
09-09-2013, 08:31 PM
Pics from the 2008/2011 shows? You could always plan a little further ahead if you'd like to do a tested show. As herderdude said, you could even use the show that you're considering now as a warm-up.
USPlabs | Ultra-Premium Sports Supplements | Product Educator
09-09-2013, 10:05 PM
Was trying to post a picture of my post workout meal, the app kept glitching..
Oh well. Ended up being around eight Yukon golds, Bigass ny strip, four or five breadsticks and a large salad. I didn't realize how hangry I was earlier.
this did the trick, filled right out, vascularity higher.
Training today went great
standing unilateral leg curl
-three angles per set, reps are per angle
Single leg sldl
Cambered bar squat
These were hard.
Bw x15, 12, 11
4 chain x60 yards x2 sets
-chains were around neck
-second set dropping chains as needed, began to be too much weight on freshly strained neck
Donkey calf raise +140 lb brother 5x20 heavy flexing
Seated calf ss Dorsiflexion
Three sets levers
Three sets 45° hyper hip/glute emphasis ss roman chair lower back extension
09-10-2013, 12:20 AM
09-10-2013, 12:31 AM
09-10-2013, 07:12 PM
09/10 heavy back light chest
Final set super set : attach handle and do 1arm BB rows
Seated supinated low pulley cable row
-did these on the unilateral free motion pulley, one arm at a time
Unilateral Chest supported scap row
3p x 15,12,10,10
First set wide overhand grip, last three neutral close grip
Weight is. 45# plates per side
Swiss bar pulldowns
Three sets starting wide, then middle, then inside grips
Fourth set doing all three grips back to back
Hex db 25° incline press ss pushup on DBs
30x4x20 // bw x 4x20
3x10 red mini spider walks
-up and down is one rep
Went into the Chiro immediately after, got some a.r.t done on my pec, and neck along with an adjustment
09-11-2013, 06:34 PM
09-11-2013, 06:43 PM
Quick thanks to all who are serving. You guys kick ass.
25° incline skull crushers ss DB xbody hammer
3chain x 5x8 // 50x2x8, 60x3x8
For the skulls I used single handle pulley attachments, from these I hung chains. Chains are per handle (per side). These are great
Curls, explode up, flex, slow negative
Fat bar floor km press ss standing chain alt curls
85x20, 105x4x10 // 2 chain x 5 x 10
The jms were not feeling the best on my shoulders so I kept them at 105
Curls, same set up as the skulls, explode up, forcefully contact against swaying chains, slow negative. Palms up entire time.
Two sets BB curls drop sets
Two sets bodyweight extensions drop sets by bringing my feet closer in
Some light conditioning
55lb sled sprint 60yd x 2
105 backwards drag 30yd x 8
It honestly didn't take much from these today.
Maybe cause I drank a few pints last night, maybe bc it was 80° and >50% humidity..
09-12-2013, 01:33 AM
Just a few notes on versa.. My recovery in the gym is crazy.. I feel ready for the next set sooner, and I feel like I could bump up the volume at the end of my sessions
09-12-2013, 05:57 AM
09-12-2013, 07:16 PM
Ordered versa and Jack3d stack from nutra.. Still hasn't shipped yet..
Trained upper today, felt great. First time in a while I could walk away pain free..
dog bone scap pulldown
DB incline twist press (20°)
slow negative/positive, 3-4 seconds each way with a heavy flex at the top.
These got a lot of blood up top and I loved it.
Swiss bar 2 board incline press (30°)
205x3 ->135 x7
These felt great too, once I got my feet underneath me I felt very sturdy with a good pop off the board
3-4 second negative, exploding off the boards
DB incline (45°)
Last set with two drops
Constant tension here, slow up, slow down
1 1/2" x 7' pvc bandell press
One 20#KB two 10# Kb hanging per side 13, 10, 10
First set thumb away from smooth, next set pinky on ring, next ring finger on ring
Super set those with unilateral free motion cable flies 3x15
Low pulley lateral 5x10
Last three with partials at the end of the set
Db rear delt destroyer 50x40, 25x50, 10#kb x 20
Fat man rows ss plate lateral raise
Bw x 12,10,10 // 25x12,10,10
09-13-2013, 11:01 AM
Well, today is my birthday.. 24 today, old ****ing man.. I guess I'd rather get old than be dead but can't I just be 22 forever??
Going to go do some birthday pulls today.. Providing I can get out of my walker to do them. And that I don't throw my back out brushing my teeth
09-13-2013, 11:04 AM
happy bday, you shredded sex pot
09-13-2013, 11:29 AM
Yeah birthday bro! Let's see some big pullin, tap into that old man strength.
09-13-2013, 11:42 AM
Happy birthday ace!
Did you order anything else with the VERSA-1/Jack3d AF stack? I just checked NP and they both look to be in stock. I noticed that VERSA-1 is currently Buy 1 Get 1 FREE as well.
09-13-2013, 11:44 AM
09-13-2013, 01:00 PM
09-13-2013, 04:41 PM
09-13-2013, 04:44 PM
09-13-2013, 05:24 PM
09-13-2013, 05:41 PM
Standing one leg curl (machine, not free motion)
Standing unilateral sldl
Bw x 2x 8
3 second negative
Conventional speed pulls 225x10x3
I'd say pulls went well. Hips were a little tight, but they got firing nicely a few sets in. I moved a little too slowly between sets, my buddy was at the gym whom I rarely see so we were chatting a little.
Weight is db per hand. Reps are per leg, per set.
Two ascending sets
One drop set with TB at the end
hanging leg raise 3x10
-did these holding onto the pullup bar
45°hyper back ext 4x12
09-13-2013, 05:46 PM
09-13-2013, 05:57 PM
09-13-2013, 05:58 PM
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