Ace gets pumped with AP

[aceroni]

M1 today

5 Oz round eye sauteed in butter, onion, garlic salt, and laurys Chile garlic seasoning

4 whole eggs over easy

About 40-50g sweet
1/4c blueberries

The sweet potato / blueberry combo was amazing on it's own, and I plan on doing this again if I can get some local grown blueberries.

I should have kept it separate from the steak/eggs though, the onions did not go well with the sweet blue combo.

[classic34]

Interesting looking plate you've got there Ace. I always get upset when my foods touch or mix lol. I always put each item on a separate plate or in a bowl or something.

[atanocc]

looks good bud. bout to go n buy me some steak and eggs now fcker! lol

[aceroni]

Interesting looking plate you've got there Ace. I always get upset when my foods touch or mix lol. I always put each item on a separate plate or in a bowl or something.

Mixing the blueberries and sweet potato was genius. I was a little apprehensive at first but it turned out phenomenal.

I usually don't mind my food mixing at all but the sweet did not go well with the salty

Also I ate worse than usual last week but my pants feel much looser than a week ago.. I have to keep re tightening my belt. Abs are sharp, obliques popping. Quite dry and vascular

[804]

Interesting looking plate you've got there Ace. I always get upset when my foods touch or mix lol. I always put each item on a separate plate or in a bowl or something.

Ditto! Sometimes I sit down with 3-4 plates

Mixing the blueberries and sweet potato was genius. I was a little apprehensive at first but it turned out phenomenal.


I usually don't mind my food mixing at all but the sweet did not go well with the salty

Also I ate worse than usual last week but my pants feel much looser than a week ago.. I have to keep re tightening my belt. Abs are sharp, obliques popping. Quite dry and vascular

Dry, vascular, and sharp! All great synonyms for ripped my dude! Keep it up!

[breezy11]

Mixing the blueberries and sweet potato was genius. I was a little apprehensive at first but it turned out phenomenal.

I usually don't mind my food mixing at all but the sweet did not go well with the salty

Also I ate worse than usual last week but my pants feel much looser than a week ago.. I have to keep re tightening my belt. Abs are sharp, obliques popping. Quite dry and vascular

I'll have to give the sweet potato blueberry mix a try. I'm a big "mixer", but choose things that I know will taste great together...at least to me .


Awesome man. Sounds like you have a solid recomp going on.

[aceroni]

Weighed 177 this morning. Far too light for my liking but i'm looking leaner than ever

Macros today
400c
300 p
60f

[aceroni]

Sorry for the lack of updates I've been super busy lately.

Notes:
I've been eating more on both my high and low days and it seems like I just continue to stay lean (if not leaner), dry, and full.

It seems like I can't even keep up my eating with my metabolism at this point. My leaning out has accelerated, definitely.

[804]

Sorry for the lack of updates I've been super busy lately.

Notes:
I've been eating more on both my high and low days and it seems like I just continue to stay lean (if not leaner), dry, and full.

It seems like I can't even keep up my eating with my metabolism at this point. My leaning out has accelerated, definitely.

Glad to hear you're still doing work man! Improvement in physique is the fuel that keeps us going! Nice work!

[classic34]

Sorry for the lack of updates I've been super busy lately.

Notes:
I've been eating more on both my high and low days and it seems like I just continue to stay lean (if not leaner), dry, and full.

It seems like I can't even keep up my eating with my metabolism at this point. My leaning out has accelerated, definitely.

Eating more carbs yet dropping more fat. Yep, sounds like AP is doing it's job!

[aceroni]

Leaning out. Woke up really dry and with veins creeping into my lower abs

[breezy11]

Leaning out. Woke up really dry and with veins creeping into my lower abs

Wow ace. You're looking shredded man...nice veins.

[Sean1332]

Dude....you look photoshopped lol

I might wreck your thread and post a pic of my gut.

[804]

You're shredded as fuark! Nice work man, keep it up!

[classic34]

Abs are looking sharp!

[aceroni]

Thanks guys.

I've been much, more liberal with my diet lately, and still continuing to lean out.

If I got really serious and dropped everything back out I think I'd drop weight very quickly.

Had some blueberry and raspberry pancakes this morning. Mmmmm

Adding in fruits to my m1 / post workout meal.

Occasional bread and tortillas

[aceroni]

Friday I went in hit some legs

Lying leg curl warmup

30x3x30
Not really doing anything other than some blood flow

One leg sldl
30x 4x8

Speed deads
225x10x3

-wasn't feeling as fast as I should be so I stayed here

Hack squat ss leg extension
2p x4x15 // 3x10

-weight is #45lb plate per side
-continuous tension on quads
-1st set was an ascending set going in 25lb increments to 2p

about five sets of seated calves and three of standing calves

My quads were so pumped from the hacks that it hurt to put the seated calf pad on my quads.. I was still shaky for the standing calves


07/21

Went in today planning on squatting, heavy.

Started with single leg sldl
30x4x8

Next prone leg curl. It has three spots to load weight on.
75x3x15
-continuous tension

Attempted to do some SSB box squats, but it just wasn't happening.

when I would get to parallel I'd feel a sharp pain and I just couldn't open up my hips.

I believe it was my pectineus, but i'm not sure

At this point I was very annoyed, but fortunately i listened to my body and skipped them today.

ghr 4x10

Light unilateral leg press four sets of 25+
I stopped counting

Reverse hyper 120x3x10

Few sets of ab work
Standing perpendicular to a pulley with the handle in my hands keeping it medial, pushing in and out


Have been waning on taking a deload.

I suppose since I will be up North , and I couldn't squat today, I might as well do it this week.


Going to probably do some sculling and heavy foam rolling, just take it easy this week.

[aceroni]

Back home for a day.. Few notes.

Woke up 183 this morning. I didn't train tues, wed, or thurs (just light sculling and some foam rolling)
Also drank two days up North, and ate a bunch of food my aunt made.
After all that i'm holding a tiny amount of water but it's nothing too serious.


Keeping carbs medium today, around 200. Gotta work but I did train today.

still deloading, keeping it light, quick, and easy

One leg sldl
Bw x4x12

-constant tension

Speed pulls from deficit
135x8x5

-pulled from 45lb bumper plate

Fat man rows
Bw x5x12

-oh grip, varying widths

Bulgarian split squat
Bw x4x12

-sets per leg
-no rest, one leg to the next

My pectineus / groin / hip flexor were all ****ed up still so I kept everything light

Fortunately I had an appointment right after, and all of that stuff was locked up.

Got adjusted and a thorough ART session. I'm feeling much better but i'm going to take it easy until this is fixed.
The doc gave me a little ART I can do to myself so I'll try this out


I could actually do a bw squat after this. Excellent.

[804]

Hope you get that all straightened out brother.. It sucks being sidelined by injury...

[aceroni]

Hope you get that all straightened out brother.. It sucks being sidelined by injury...

Thanks man. It's not a major injury or anything.. just some tightness that I need to fix. I should be good within another week or two

[CincyKiller45]

Subbed. Can't believe I missed this.

[aceroni]

Subbed. Can't believe I missed this.

Welcome cincy. Thanks for joining man

[classic34]

Ace what exactly is ART?

[JudoJosh]

Active release therapy?

[aceroni]

Ace what exactly is ART?

Active release therapy?

Classic, what Josh said.

It's hard to explain, but it's a technique that involves manipulation of the soft tissues and/or nerves + tendons. It has a similar end effect of foam rolling but it is much more pin pointed and intense.


Art is seriously one of the best things to ever happen to me. When coupled with chiropractic, it does wonders for the body.

If you're not doing it, and you're training hard, you should be.

[aceroni]

Hit some legs today with my fourteen yr old brother. It went very well.

Started with heavy foam rolling at the House before we left.
Glutes, piriformis, i band, hip flexor, VM/ tear drop, upper back/ tspine

Got to the gym, did donnie Thompson's set the hips, (only the hip/hamstring double bands)

Wall squats, and bw box squats

To my great pleasure, the spot in my groin that was locked up Last week was now moving well and felt fine.

Seated ham curl
165x13
180 x3 sets x8 reps

One leg SLDL
30x4x10

Box squat
325x6
365x5
405x4
435 x2
445x2

-probably 3 or 4 second negatives, trying to explode off the box hard (weights moved slowly but that's due to the weight used)

- was at the secondary gym today so I had to walk the squats out.. This sucked, and I wasn't used to it. I wasted a lot of energy here

-had to use a regular Walmart bar (fml) def cut into my back.. Used to the SSB and my shoulders were mad during my first few sets

-box was probably 1/2 ~ 3/4 inch ABOVE parallel. They don't even have a box here so I used a bench.

BB sldl
135x10
185x4x10

- slow negative, focusing on pushing hips back hard and stretching the hams

finished with four sets of 45° hyper ss hanging leg raise


I'm realizing how spoiled i am at this other gym when I have to train here

[804]

Classic, what Josh said.

It's hard to explain, but it's a technique that involves manipulation of the soft tissues and/or nerves + tendons. It has a similar end effect of foam rolling but it is much more pin pointed and intense.


Art is seriously one of the best things to ever happen to me. When coupled with chiropractic, it does wonders for the body.

If you're not doing it, and you're training hard, you should be.

Foam rolling isn't intense? Sheesh.. sometimes my hip abductors, adductors, and hamstrings are a nightmare to foam roll.. But I always feel great afterwards

[aceroni]

Foam rolling isn't intense? Sheesh.. sometimes my hip abductors, adductors, and hamstrings are a nightmare to foam roll.. But I always feel great afterwards

It can be intense but it doesn't hurt like art does is what I was trying to say

[804]

It can be intense but it doesn't hurt like art does is what I was trying to say

Haha that's what I mean! Sometimes Foam rolling is painful. I'm going to look into ART, though

[aceroni]

Haha that's what I mean! Sometimes Foam rolling is painful. I'm going to look into ART, though

Do it. once you get adjustments with ART either before or after, you'll never look back.

[804]

Sounds like I'm sold

[aceroni]

M3 / post

Bigass sirloin with Yukon golds.

Not pictured: the rib i'm eating and the banana bread i'm about to eat

[atanocc]

Meal looks great!

[classic34]

It can be intense but it doesn't hurt like art does is what I was trying to say

So basically, it should actually stand for advanced release torture? Hey, if it keeps you in the gym and pain free then that's worth it for sure.

[aceroni]

Few days ago at night after the sauna

[atanocc]

Few days ago at night after the sauna

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=86 371"/>

Nicely done ace! lookin shredded n huge my dude

[Sean1332]

I didnt even know those muscles existed

[aceroni]

Nicely done ace! lookin shredded n huge my dude

I didnt even know those muscles existed

Thanks fellas..
Funny story Sean, some girl literally said that to me while we were in the sauna

[breezy11]

Back looks awesome ace; you're shredded. How low do you plan on taking your body fat?

[aceroni]

Thanks breezy. I'm happy with where i'm at bf wise while maintaining strength. I'm still floating around 180 and I plan on sitting here thru the end of summer where I'll begin slowly transitioning into a lean bulk, and from there probably into a dirty bulk