Ace gets pumped with AP
- 06-25-2013, 06:19 AM
- 06-25-2013, 08:27 AM
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
06-25-2013, 02:00 PM
1AP 15 min before
1.5 c basmati
3 whole eggs,1c whites
1hr later sample pack of micro abs 1/3 scoop pump hd
Intra 2 scoops mbcaa 1L h20
75g waxy maize
1 scoop dymatize elite whey iso
1 scoop dymatize elite xt
~4Oz 85/15 GD beef
~6Oz chicken breast
Half bag spinach
~9oz chicken breast
Salad with lettuce and spinach
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
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.
06-25-2013, 02:19 PM
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.
06-26-2013, 06:53 AM
06-26-2013, 10:20 AM
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!!
06-26-2013, 03:30 PM
Notes today, looking quite full today. Still pretty dry too for how I've been eating.
Pump in the gym was ridiculous.
06-26-2013, 04:36 PM
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06-26-2013, 04:43 PM
Food thus far today, low day
1c whites 3 whole eggs
Trained arms 1hr later, 1 scoop pump hd pre
2 scoops mbcaa intra
25 g waxy maize
2 scoops protein
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)
~10-12Oz new York strip plus wax beans and broccoli
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
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
06-26-2013, 07:00 PM
06-26-2013, 11:49 PM
Also, my macros are slightly off.
besides the rounding, I had two beers, I ****ed up.
Man, for only 100c today I'm feeling and looking quite full.
06-27-2013, 10:23 AM
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)
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)
~9Oz sweet potato with a few scoops of mashed Yukon golds
Bit of broccoli
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.
Trained back today, shock week
Rack rows ss supinating db row
315x 8, 365 x4x8 // 50x5x10
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
-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
06-27-2013, 07:58 PM
06-27-2013, 11:02 PM
Fuller + still dry = win.
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06-27-2013, 11:06 PM
I've been noticing I feel and look Fuller this week.. Hmmm
06-28-2013, 01:57 AM
06-28-2013, 04:16 PM
06-28-2013, 04:54 PM
06-28-2013, 05:05 PM
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
06-28-2013, 05:08 PM
Oh ok, sorry.
What i've been doing and has worked really well is this:
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
06-28-2013, 05:26 PM
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
06-28-2013, 05:36 PM
06-28-2013, 08:15 PM
06-28-2013, 08:58 PM
Today is low, see below
Low carbs, off day
4 whole eggs
5oz ny strip
9 Oz chicken
Plateful of green beans, asparagus, broccoli
1/4 c mixed almonds, walnuts, cashew
2 scoops Oe protein
1/4 c almonds
Same as M2
12oz Sirloin butt
2 tbsp natty pb
some green beans
So that puts macros today roughly at
Forgot to take AP this morning, it was 530 am and I wasn't thinking.
Also, my traps and arms are wrecked
06-28-2013, 09:55 PM
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