[aceroni]

180ish and lean is pretty good at that height. Good job.

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.

For sure that like my longer term goal right now

Keep at it. Consistency over long periods of time produces amazing results

[aceroni]

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

[Sean1332]

glutamine? this forum made me think glutamine has no benefit

[aceroni]

glutamine? this forum made me think glutamine has no benefit

Hmm well i've seen arguments both ways. I think I got it for free on an insider deal for enhanced, so I figured Ehh I might as well use it.

If you guys think it's bad news I'll just drop it

[Sean1332]

Hmm well i've seen arguments both ways. I think I got it for free on an insider deal for enhanced, so I figured Ehh I might as well use it.

If you guys think it's bad news I'll just drop it

I had some too. I have no idea other than what I read on here. If I have it, I use it. Goes for almost any supp lol I don't see it being bad news

was jc

[aceroni]

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.

[aceroni]

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

[804]

Good looking workout and meal haus!

[aceroni]

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

[aceroni]

Waking up very full and very dry. Have been noticing all day fullness

[aceroni]

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// ""

[aceroni]

M4

[aceroni]

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.

[classic34]

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.

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.

Hmm well i've seen arguments both ways. I think I got it for free on an insider deal for enhanced, so I figured Ehh I might as well use it.

If you guys think it's bad news I'll just drop it

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.

[aceroni]

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.

I can't say cause idk where you're at now, but thank you. It's been a long time, nearly ten years training.. People think gains happen overnight.

Also thanks for the input on the glu

[classic34]

I can't say cause idk where you're at now, but thank you. It's been a long time, nearly ten years training.. People think gains happen overnight.Also thanks for the input on the glu

Oh, I meant that you have me beat in terms of the skinny factor starting out. I'm 140 now 7 weeks out from comp. after 7 years of training, so it's safe to say we've both added a good bit of weight. Absolutely, it's such a painfully slow process lol.

[aceroni]

Oh, I meant that you have me beat in terms of the skinny factor starting out. I'm 140 now 7 weeks out from comp. after 7 years of training, so it's safe to say we've both added a good bit of weight. Absolutely, it's such a painfully slow process lol.

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)

[atanocc]

Late subbed . Lookin good in here. Leaning up real good brotha! Stay grindin

[aceroni]

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

[classic34]

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)

I do, but it's on the USPlabs home board. Not sure if I am allowed to post the link in here so I'll PM it to you. I'd love to have you follow. Beating a dead horse? No such thing...that just means the fullness really is THAT good.

[aceroni]

I do, but it's on the USPlabs home board. Not sure if I am allowed to post the link in here so I'll PM it to you. I'd love to have you follow. Beating a dead horse? No such thing...that just means the fullness really is THAT good.

Oh ok I'll have to figure that out once I get on my computer

[aceroni]

Woke up really lean and dry, splits in quads, 179... Yikes. Good thing we're bbq'n at work.

[aceroni]

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

[804]

Looks delicious

[classic34]

Looks delicious

Exactly what I was thinking. the addition of Italian chicken sausage is brilliant.