Ace gets pumped with AP
- 07-02-2013, 05:12 PM
Thanks, it's a process, started at 105 stick mode.
Just trying to continually get better without going the hormonal route- not ready to gamble with my endocrine system.
Keep at it. Consistency over long periods of time produces amazing results - 07-02-2013, 06:28 PM
07/02
M1
2c basmati
1c white 2 eggs
Same pre/intra as of usual
M2/ post
75g waxy maize
2 scoop protein
5g glu
M3
1c basmati
1.5 sweet potato
9 Oz chicken
M4
2c basmati
9oz turkey tenderloin
Ear of corn
2c spinach
M5
8Oz turkey tenderloin
1.5 chicken sausage
2tbsp jiff natty peanut butter -
- 07-02-2013, 06:43 PM
glutamine? this forum made me think glutamine has no benefit
Controlled Labs Board Rep
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CONTROLLED LABS products are produced in a GMP for Sport certified facility. - 07-02-2013, 08:17 PM
- 07-02-2013, 08:22 PM
Controlled Labs Board Rep
[email protected]
CONTROLLED LABS products are produced in a GMP for Sport certified facility. -
- 07-03-2013, 05:22 PM
Training from yesterday and today
07/02
Seated db rear delt fly
40x12
50x12
55x8x3
-palms facing in
-partials on last set
Fat man rows ss slight incline DB press
+25x6 // 75x6
+45x7 // 90x6
+55x6//100 x6
+65x7//110x6
+75x7// 120x5
+80x6 // 120x5
+90x7// 120x6
-for fat mans I had my feet elevated and weight on my hips elbows as close to 90° as possible and pulling myself to bar around nipple level.
-incline was about 20°
Elite fts dog bone pulldown ss bb rack ohp
130x10// 95x12
150x8x5// 115x8x5
-the presses were JM style, pushing the bar against the rack and flexing hard at the top
Bandell press
Three 10lb KB hanging per side x15,12,20,20
-I use a regular BB for these as I currently don't have a bandell bar
High pulley upper back rows ss db laterals
70x20x3 // 40x8x3
-the rows are much like a face pull but my elbows stay closer to 90 with body they don't go up as high as a face pull
07/03 arms and calves
Seated calf ss Dorsi flexion
5 sets of 8 working up in weight // 30x30x5
-dorsiflexion done on lying ham curl.
Standing calf raise
8 reps followed by 8 second flex
Three drop sets: 420->360->270
Standing hammer curl ss lying skull
45x10 // 90 x10
55x10 // 110x6
60x9 // 110x6
65x9 // 110x6
70x7x3 // 110x5x3
-hammers are reps per arm
-skulls don't include the bar weight which is around 15-20
Standing supinating db curl ss lying DB skull
30x12x4 // 30x15x4
-curls done with black grip4orce on DB's, hard flex at top
-drop sets on the last set of each
One set of drops on palm up high pulley extension
One set of drops on high pulley curls
Did around five drops. - 07-03-2013, 05:40 PM
Food today thus far
M1
1c basmati
1c whites, two whole eggs
M2 / post
2 scoops oepro vanilla
25g waxy maize
5g glu
M3
1c basmati
~9 Oz round eye
Asparagus
M4
10Oz round eye
~ 1/4c almonds
Asparagus
M5
See below post
See omelette below
2 Tbsp almond butter
slightly less than 2 Tbsp natty jiff
Macros
310p
125 c
105f
- 07-03-2013, 07:58 PM
- 07-03-2013, 11:25 PM
M5
made a badass omelette again
12 strips turkey bacon
16oz round eye
Sauteed in a tbsp of butter with half an onion and some fresh garlic
Wrapped up in 2c whites and 4 whole eggs
Macros about 230 p 80f
I ate little over a third so 80 p 30f
- 07-04-2013, 10:18 AM
- 07-04-2013, 04:23 PM
07/04
Happy fourth everyone.
M1
2c basmati
1c whites plus two whole eggs
Pre: 1 scoop hemavol 1 scoop conquer
Intra: 2 sample packets mbcaa+ watermelon
M2/post
100g waxy maize
2 scoop pro
5g glu
M3
3c basmati
8oz round eye
M4
10Oz chuck roast
Large sweet potato
Ear of corn
M5
10oz turkey
2Tbsp natty jiff
Macros thus far
400+c
300p
50f
Training today was great, but my hips were still tight from squatting Monday, it took a lot of box squats between my light sets to loosen them up
My brother and I were pulling for quite some time, just playing with footing at 135 finding a sweet spot and I think I've found mine.
Wasn't at my regular gym so I had to use a ****ty bar and bumper plates.. Although this bar eats my shins a lot less.
Conventional pulls
135 x a million sets of 1-3
225x at least ten doubles or singles
315 x2x2 + belt
405x1x2 + straps for second set
455x1x2
475x1x2
-my form and explosiveness felt great until around 455 where my hips started shooting up
-475 didn't feel too bad but the second rep my hips shot so bad I decided to call it a day
Snatch grip conventional pulls
315x8
365 x7x3
Smith BB rows mt dog style
1p x8 ->2p x6
2p x10x2
2p+25 x6 -2p x5->1p+25 x6 ->1px15
- where #p =45lb plate per side
- arrows indicate ascending or descending sets
-rest less than one minute
Chest supported rows ss scap row ss DB rear delt rows
210x12x3 // 210x 12x3// 20x15x3
Db side bends ss 45° hypers
40x10 // +45 x10
70x10// ""
90x10x2// "" - 07-04-2013, 09:21 PM
- 07-05-2013, 02:10 PM
Gonna be a low day today.
No training today, just a 15 minute moderate bike ride with a few sprints with my dog.
Lumbar is saucy from pulling
M1
4oz round eye sauteed in onion and light lawrys chile garlic seasoning
4 whole eggs
Medium sweet potato
M2
9Oz chicken
1/4c nuts
Large bowl of spinach
M3
Same as M2 but green beans and broccoli
M4
2 scoops vanilla ice cream oepro
1/4c nuts
M5
10oz 90% lean Gd sirloin
2tbsp natty jiff
300p
50c
130f
I thought I had a picture to upload, but I guess i'm mistaken. - 07-05-2013, 06:46 PM
No kidding? Wow, I thought I was doing good coming from 98-99 lb. at 5 ft. 3.5 in., but I'm going to go ahead and say you have me beat at 5 ft. 8.5 in. and 105 lb. That's huge progress from there to 180.
I've noticed less soreness the day after training when using large amounts, 15-20 grams. I took some of it during the workout and most after. I think at 5 g it's probably not going to be a very noticeable difference but it can't hurt.USPlabs | Ultra-Premium Sports Supplements | Product Educator
usplabsdirect.com - 07-05-2013, 08:05 PM
- 07-06-2013, 02:46 AM
USPlabs | Ultra-Premium Sports Supplements | Product Educator
usplabsdirect.com - 07-06-2013, 03:14 AM
I was so skinny and small it's disgusting.
Hell, i'm still pretty small.
Anyway, do you have your own log for your prep? I'd like to follow.
Edit: I feel like i'm beating a dead horse here but my muscle fullness is stupid for such a low carb day. I'm staying relatively dry and vascularity is about the same (it's been high cause I've been lean) - 07-06-2013, 12:02 PM
- 07-06-2013, 02:04 PM
Todays diet will be very similar to yesterday. Only difference is breakfast.
Doing a little less carbs today. We're going to be grilling out at work tomorrow and I plan on eating like a regular person so i'm keeping calories slightly lower and my only carbs tomorrow will be at said bbq.
M1
3 whole eggs
3/4c whites
Small sweet potato (~30g)
M2-M4 are the same as yesterday - 07-06-2013, 03:26 PM
USPlabs | Ultra-Premium Sports Supplements | Product Educator
usplabsdirect.com - 07-06-2013, 03:43 PM
- 07-07-2013, 01:24 PM
- 07-07-2013, 02:19 PM
M1
Breezy inspired breakfast
1.5 Italian chicken sausage
1/2c whites
3 whole eggs
All scrambled together
Total
50 p
30f
Everything else was the same as yesterday except we grilled at work today so M3 was
A cheeseburger
A hotdog
Bacon on both
one cookie
A handful of sun chips
Plus some of my chicken.. 5ish oz with some green beans.
M5
The past few days has all been the same 10Oz 90/10 + 2Tbsp natty jiff
Today I skipped the PB - 07-07-2013, 02:22 PM
- 07-07-2013, 10:12 PM
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