Ace gets pumped with AP

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  1. 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.
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  2. Quote Originally Posted by breezy11 View Post
    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
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  3. 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

  4. 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.

  5. Quote Originally Posted by aceroni View Post
    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.
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  6. 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!!
    Independent

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

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  9. 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

  10. Also, my macros are slightly off.
    besides the rounding, I had two beers, I ****ed up.
    M5
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    Edit.
    Man, for only 100c today I'm feeling and looking quite full.

  11. 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

  12. Fuller + still dry = win.
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  13. Quote Originally Posted by drewsicle3210 View Post
    In bro!
    Welcome, just updated my post for todays training and diet

    Quote Originally Posted by classic34 View Post
    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

  14. Quote Originally Posted by aceroni View Post
    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.
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  15. Quote Originally Posted by aceroni View Post

    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

  16. Quote Originally Posted by mkretz View Post

    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

  17. 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

  18. 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

  19. 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

  20. Lets get some muscle pics bro!

  21. Quote Originally Posted by drewsicle3210 View Post
    Lets get some muscle pics bro!
    In for nudes.
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  22. Quote Originally Posted by mkretz View Post
    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

    Quote Originally Posted by drewsicle3210 View Post
    Lets get some muscle pics bro!
    Quote Originally Posted by classic34 View Post

    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

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

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    Steak macros 45 fat 100 pro
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