[breezy11]

Solid leg session ace. Does your hamstring limit what exercises you can do, or mainly the weight used at this point?

The food looks good too man.

[aceroni]

Solid leg session ace. Does your hamstring limit what exercises you can do, or mainly the weight used at this point?

The food looks good too man.

At first, it was both..

For a good month or two I couldn't even train legs, let alone barely walk.

Now I can do most exercises but I've been keeping them light.

As of now, when I do regular squats I have to go light because sitting back makes my ham feel like it's going to pop, again.

we have two ghr at my gym, the actual good one, I cannot use yet. It puts too much pressure on the back of my knee, making it feel like it'll tear again.

I hate it. I feel like such a b1tch squatting 155.

Whatever though just have to work around it. No lie my quads are pretty thrashed this morning.. must have been the back to back sets, literally the only rest yesterday was how long it took my bro to complete the sets


I figure I'll let it heal, keep it light, and i'm sure I won't be squatting too heavy with MD so by the time I finish that i'm hoping that not only will my wheels grow, but I'll be ready to squat heavy again.

As a BB, my legs are a glaring weakness. I know this seems opposite to logic, but before I tore my ****, my legs blew up from squatting 350-400 on the regular

[aceroni]

06/24

M1
1AP 15 min before
1.5 c basmati
3 whole eggs,1c whites
~1L water

1hr later sample pack of micro abs 1/3 scoop pump hd

Intra 2 scoops mbcaa 1L h20

M2/ post
75g waxy maize
1 scoop dymatize elite whey iso
1 scoop dymatize elite xt
5g glu
~800mL h20

M3
2c basmati
~4Oz 85/15 GD beef
~6Oz chicken breast
Half bag spinach

M4
1.5c basmati
~9oz chicken breast
Salad with lettuce and spinach

M5
2scoops OE protein blended with water, ice, and two tbsp natty jif pb

-i've said it before I'll say it again, usp labs has done an amazing job with this protein, the vanilla is some of the best i've ever had

M6
One big badass omelette. I wish I would have took a picture. It filled a plate 8" in diameter.
1c whites mixed with 3 whole eggs
~6oz English eye steak diced and sauteed in butter, onion, garlic, salt, mushrooms and with a strip of bacon
A few small slices of smoked gouda to top it off.

Macros (rough)
~325 c
~100 f
~350 p

[aceroni]

Figured I'd post my training in a separate post.

06/25 shock upper

seated DB rear delt fly ss fat man rows
25x20, 35x3x15 // Bw x4x12

- palms facing backwards for rd
-elbows at 90° with body for both

Db lateral raises ss fat bar seated ohp
20x5x20 // bar + 40(per side)x5x12

-last set dropset on each
-the fat bar is light, prob 30-40lb

Free motion cable chest fly ss slight incline DB twist press
23x4x20 // 50x4x10

Last set dropset on each

BB flat bandell press ss fat bar pushup
Three 10lb KB per side x 4x15 // Bw x4x12

-we no longer have a bandell bar so I used a regular BB, making the movement more stable than a traditional bandell bar

CG supinating pulldowns ss baseball high pulley pullovers
110 x4 x8 // 60x4x 8

-last set dropset each


I haven't achieved a pump of this level in quite some time.

Not quite sure what it was from, whether the AP, mixed pre's, or exercise combinations, but it was so extreme it hurt.

Felt like king Kong walking out of there.

Edit: about six hours after training I took my dog on a bike ride, about fifteen minutes with some 50yd sprints in there I think it was eight.
Two in the grass, the remaining six I did on the concrete with my brakes applied.

[breezy11]

At first, it was both..

For a good month or two I couldn't even train legs, let alone barely walk.

Now I can do most exercises but I've been keeping them light.

As of now, when I do regular squats I have to go light because sitting back makes my ham feel like it's going to pop, again.

we have two ghr at my gym, the actual good one, I cannot use yet. It puts too much pressure on the back of my knee, making it feel like it'll tear again.

I hate it. I feel like such a b1tch squatting 155.

Whatever though just have to work around it. No lie my quads are pretty thrashed this morning.. must have been the back to back sets, literally the only rest yesterday was how long it took my bro to complete the sets


I figure I'll let it heal, keep it light, and i'm sure I won't be squatting too heavy with MD so by the time I finish that i'm hoping that not only will my wheels grow, but I'll be ready to squat heavy again.

As a BB, my legs are a glaring weakness. I know this seems opposite to logic, but before I tore my ****, my legs blew up from squatting 350-400 on the regular

I'm glad that you've been able to work around it and continue to make progress man. Yeah, MD is brutal, but will be a nice break from the heavy weight. I had a couple nagging injuries that have completely gone away during my MD run. I'm sure that you'll be back to squatting heavy soon enough.

[bean5er]

The meals are making me hungry ace!

As you already know, don't worry about weight on squats bud. I've followed you since I've been on AM, I know you're a beast :-). Just let that thing heal and you'll be back to squatting heavy in no time bud!!

[aceroni]

Thanks bean.
Notes today, looking quite full today. Still pretty dry too for how I've been eating.
Pump in the gym was ridiculous.

[strategicmove]

Subscribed.

[aceroni]

06/26

Food thus far today, low day

M1
1.5c basmati
1c whites 3 whole eggs

Trained arms 1hr later, 1 scoop pump hd pre
2 scoops mbcaa intra

M2/post
25 g waxy maize
2 scoops protein
5g glu

M3
6oz round eye steak diced and sauteed in onions, garlic, dash of Laury's seasoning
4 whole eggs
15 g whites
Large spinach/lettuce salad (no dressing)

M4
~10-12Oz new York strip plus wax beans and broccoli

M5
8oz 90/10 gd sirloin
3 chicken sausages
Mixed together on a plate with onion, pickles, mustard, and Franks (really wish I had siracha instead)
Two tbsp natty pb

Macros
F 150
C 100
P320

Training, shock week, arms
Started with tris, then bis

One arm palm up high pulley extension ss bench dips
20x5x10 // bw x5x15

Decline ez skulls ss db pronated kickbacks
85 x4x12 // 20x4x10

One dropset high pulley rope extensions with my hard grip4orce's

Strict incline DB curls ss BB curls
20x5x15 // 70x5x10

Preacher curl machine ss reverse barbell curls ( with g4)
4 x 12 // 50x4x15

One dropset low pulley 1.5 cable curls

Pumps were again painful today. Not sure if ap or pump hd

Like I said earlier I was looking very full and round, especially my Delts. Leanness is about the same.


Going to bike with my dog later

[aceroni]

M4

[aceroni]

Also, my macros are slightly off.
besides the rounding, I had two beers, I ****ed up.
M5



Edit.
Man, for only 100c today I'm feeling and looking quite full.

[aceroni]

06/27
woke up looking quite full for a low day yesterday, and still quite lean for all the extra stuff I've been eating (cheese, chicken sausage, etc).
Feeling good today going to go train back shortly..

M1 (1 AP fifteen minutes before)
2c basmati
1c whites, 2 whole eggs

1hr later train
3/4 pump hd + a sprinkle of enhanced from what was left in my tub.. May she rest in peace.
Please, a moment of silence.
...
...
... Thank you.
Trained back, was great.
2 scoops mbcaa intra

M2 / post shake
100 g waxy maize
1 scoop dymatize elite whey
1 scoop dymatize elite xt

M3 (AP 10 min prior)
2c basmati
~9oz chicken

M4
~9Oz sweet potato with a few scoops of mashed Yukon golds
~9Oz chicken
Bit of broccoli

M5
8oz 95% GD sirloin
One smoked chicken sausage

Cut up stirred together with pickles, onion, and those peppers that are like peppercini but spicy add mustard and siracha.

Macros
C ~400
F ~50
P~300


Trained back today, shock week

Rack rows ss supinating db row
315x 8, 365 x4x8 // 50x5x10

Tri set:
Snatch grip high pulls ss chest supported rows ss head down DB rear delt fly(2 angles)

135x10 // 3# x10 // 20x12
155x8 // " // "
175x8// " // "
185x2x6 // " // "

- the #is 45 lb plates per side, it was a unilateral chest sup row
- for the rear delt flys I did twelve reps at each arm angle. First was 90° palms focusing on rear delt second was around 40° more lat and scap action

Swiss grip pulldowns
110 x3x6

-did six reps at each hand position each set, inside to middle to out, outside to middle to inside

one dropset on high pulley face pulls, six or so drops

Reverse hyper ss 45° hyper ss ab wheel
100x3x10 // 35 plate x3x10 // 3x15

-I did not swing my reverse Hyper.. Up on elbows hips on the edge, really control the negative, stop it, explode up, then hold for a second
-dropset on the 45

Finished with two good ol sets of neck curls

[drewsicle3210]

In bro!

[classic34]

Fuller + still dry = win.

[aceroni]

In bro!

Welcome, just updated my post for todays training and diet

Fuller + still dry = win.

Yeah, I love carb cycling. As long as I keep it pretty clean I can still stay dry and I just fill up like a balloon.

I've been noticing I feel and look Fuller this week.. Hmmm

[classic34]

Welcome, just updated my post for todays training and diet



Yeah, I love carb cycling. As long as I keep it pretty clean I can still stay dry and I just fill up like a balloon.

I've been noticing I feel and look Fuller this week.. Hmmm

Yuuup...Keep an eye on that.

[mkretz]

Welcome, just updated my post for todays training and diet

Yeah, I love carb cycling. As long as I keep it pretty clean I can still stay dry and I just fill up like a balloon.

I've been noticing I feel and look Fuller this week.. Hmmm

I'm sorry if I missed this but what does ur carb cycle look like in terms of pro carb fat

[aceroni]

I'm sorry if I missed this but what does ur carb cycle look like in terms of pro carb fat

Do you mean percentages?
I do not count calories, i count macros... So percentages are kinda irrelevant to me

If you are asking what my macros are you can find them in each post after my food is listed

[mkretz]

Yea was talkn macros...like how many low before a high day and what numbers u use for low and high cuz I wanna do the sake but I'm always torn at what nunbers to use

[aceroni]

Oh ok, sorry.

What i've been doing and has worked really well is this:
M high
T high
W low
Th med/high
Fri-sun low

High days are big training days. Carbs around 300-400 mostly periworkout
Fats around 50-80

Low days are off days from training.
Carbs around 50 fats 100-150

Protein is always 250-300

Might be lower on high carb days

[mkretz]

Cool thanks...I do something similar usually high then moderate but if I'm extremely active on a low day with training and cardio ill usually make it at least a moderate day so I'm not taking in absurb amounrs of protein and fat

[drewsicle3210]

Lets get some muscle pics bro!

[classic34]

Lets get some muscle pics bro!

In for nudes.

[aceroni]

Cool thanks...I do something similar usually high then moderate but if I'm extremely active on a low day with training and cardio ill usually make it at least a moderate day so I'm not taking in absurb amounrs of protein and fat

I only go that low because I don't do anything physical at work, and my only cardio is 10-15 min bike ride with dog

Today is low, see below

Lets get some muscle pics bro!

In for nudes.

Haha, sure thing guys.. maybe Monday morning (see if I'm depleted) vs Wednesday morning- after two high days I should be much Fuller.



06/28
Low carbs, off day

M1
4 whole eggs
5oz ny strip
1c rice

M2
9 Oz chicken
Plateful of green beans, asparagus, broccoli
1/4 c mixed almonds, walnuts, cashew

M3
2 scoops Oe protein
1/4 c almonds


M4
Same as M2

M5
12oz Sirloin butt
2 tbsp natty pb
some green beans


So that puts macros today roughly at
50c
150f
320p


Notes,
Forgot to take AP this morning, it was 530 am and I wasn't thinking.
Also, my traps and arms are wrecked

[aceroni]

M5 :
Not shown: pb or extra steak, that's only about 8oz



Steak macros 45 fat 100 pro