Ace gets pumped with AP

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    Wow, looking uber dry there my friend
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    Seriously Ace! Super impressive my friend
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    Thanks guys, I had just gotten out of the sauna, prob why I was so dry.

    M1 today

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    Did some conventional pulling yesterday, working up to 500 x1, with leg hypertrophy stuff.

    Will update that later
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    Awesome pull Ace. Way to show up the PL forum by being shredded AND pulling 5 bills!
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    Quote Originally Posted by Sean1332 View Post
    Awesome pull Ace. Way to show up the PL forum by being shredded AND pulling 5 bills!
    Thanks Sean. I'm happy with 500 (for now) @180 lb.

    My form wasn't good though, my hips shot up and my back was rounded.

    I attempted it twice. The first time I got past my knees and the bar rolled out of my hands.

    My second attempt I didn't drop it, and managed to lock it out.
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    M1

    4 whole eggs

    ~5 Oz shredded chicken breast sauteed in butter, onion, green pepper, garlic salt, and siracha

    1c oats with cinnamon and a small handful of blueberries

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    Food looks great ace. I actually had oats with blueberries (and OxyELITE Protein) for breakfast and am about to have round 2 of chicken and eggs in a few minutes.
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    Some training to catch up on:

    07/29
    Was up North with limited equipment.

    Reverse butterfly rear delt / WG Smith incline press
    45x20 // 160x10
    50x20// "
    60x2x20// "
    70x16// "

    -constant tension, MD style on the presses

    Fat man rows ss DB slight incline press
    +45lb x10 // 60x15
    " // 70x15
    " // 80x4x10


    Cable flies ss slight inc DB twist press
    45x10 // 40 x7
    35x12 // 32x10
    30x15 // "

    Pulldowns ss cage presses
    120 x5x10 // 95x5x10

    -every set of cage presses ended with ten reps of overhead shrugs leaning into the rack

    Low pulley lateral
    25x5x12
    -last two sets with heavy partials
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    Quote Originally Posted by aceroni View Post
    Some training to catch up on:

    07/29
    Was up North with limited equipment.

    Reverse butterfly rear delt / WG Smith incline press
    45x20 // 160x10
    50x20// "
    60x2x20// "
    70x16// "

    -constant tension, MD style on the presses

    Fat man rows ss DB slight incline press
    +45lb x10 // 60x15
    " // 70x15
    " // 80x4x10

    Cable flies ss slight inc DB twist press
    45x10 // 40 x7
    35x12 // 32x10
    30x15 // "

    Pulldowns ss cage presses
    120 x5x10 // 95x5x10

    -every set of cage presses ended with ten reps of overhead shrugs leaning into the rack

    Low pulley lateral
    25x5x12
    -last two sets with heavy partials
    Nice session bro. Looks like u were Breakin a sweat!
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    Thanks bro. Got about a Weeks worth of training to update, just need to find the time to do so
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    Ate a ridiculous amount of food yesterday, upwards of 500 carbs.
    not even clean either: lasagna, breakfast at a diner before bed.

    Woke up stupid dry, full, +vascular

    AP + carb cycling = results
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    Quote Originally Posted by aceroni View Post
    Ate a ridiculous amount of food yesterday, upwards of 500 carbs.
    not even clean either: lasagna, breakfast at a diner before bed.

    Woke up stupid dry, full, +vascular

    AP + carb cycling = results
    So very true bud.
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    07/30

    Arms
    Palm up Tri high pulley ext ss high pulley curl
    20x4x25 // 20x4x20

    Standing supinating db curls ss ez skull crushers
    35x12 // 85x12
    42x4x10 // 100x4x9

    Then I did crazy eights with out realizing it

    incline DB curl ss BB curl ss reverse curl
    then
    Seated dips ss cg pushup ss incline bench oh ext

    as JM says, "welcome to pump ville"


    08/01
    I trained back. Up North.
    In my driveway.in the sun. With a barbell and plates and a few saw horses. Blasting old school rap : nas, Dr dre, jurassic five
    It was great.

    Bb Pendlay
    185x2x8
    205x7
    225x4x6

    Yates style bb row
    185x4x10

    Snatch grip high pulls (off of a saw horse, **** yeah)
    135x8
    155x8
    165x3x8

    Then I finished with two sets of spider walks along the garage wall


    07/02

    Legs
    Warmup: heavy foam rolling, really light leg curls, and some monster walks

    1 leg SLDL
    Bw x8
    25x8
    35x8
    40x2x8

    Conventional pulls
    405x2x1
    435x1
    455x1
    475x1
    500x fail
    500x1 PR

    -the most I've ever pulled was 475x3, but that was when I weighed twenty pounds more and before I tore my hamstring a few months back so I'll take this as a pr

    -at the first attempt at 500 it rolled right out of my hands about a half inch above my knee.. (I was wearing straps because I'm a pusC and cause I use DOH grip, and I still managed to drop it)
    Manned up and locked it out the second time. **** yeah

    Hack squat

    One ascending set:
    1 plate per side x15 > 2 plate x15 > 2 plate +25x9

    Two rest pause sets with
    2p +25 x 10 reps
    Rest ten seconds do eight more reps

    Last set was a drop set super setted with teardrop busters

    Three thirty second quad stretches per leg

    Abbductor / abductor machine
    (I know I know..)

    Seated calf raises
    105x5x10

    Three sets of 45 hyper ss hanging leg raise
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    Solid work and congrats on the PR man; 500lbs is beast. The teardrop busters at the end of a drop set sounds like a great time.


    Quote Originally Posted by aceroni View Post
    07/30
    Blasting old school rap : nas, Dr dre, jurassic five
    It's not old school to me haha. I'm bumping Public Enemy for this morning's session...Welcome to the Terrordome! (and Can't Truss It)
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    Quote Originally Posted by breezy11 View Post
    Solid work and congrats on the PR man; 500lbs is beast. The teardrop busters at the end of a drop set sounds like a great time.

    It's not old school to me haha. I'm bumping Public Enemy for this morning's session...Welcome to the Terrordome! (and Can't Truss It)
    Thanks man. Once I can pull 500 with spotless technique then I'll be happy.
    As of right now I'm thinking it's my hips are my weak point.
    I'll have to start hammering them and see if My pulls start improving.

    And as far as the TB, my quads were BLOWN UP. The thirty second quad stretches really hurt



    I know that Shelby starnes always says " just focus on getting bigger" but I do not agree with this.

    Yes my main focus should be on size, BUT I'm not going to ignore weakness to either my physique or weaknesses that are hindering my lifts.. That would make me a ****ty lifter and ****ty BB'r
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    Finally in, just read through the whole thing. The bodybuilders are jealous of your bodyfat, and the powerlifters are jealous of your strength. You win, dude. Also, you eat really incredibly clean all the frickin time. Very impressive work, my friend. Keep it up!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Finally in, just read through the whole thing. The bodybuilders are jealous of your bodyfat, and the powerlifters are jealous of your strength. You win, dude. Also, you eat really incredibly clean all the frickin time. Very impressive work, my friend. Keep it up!
    Welcome.

    Honestly I don't think anyone is jealous of me but I really do appreciate the kind words my friend.

    Also, as far as the eating, I went a little overboard the last two days. Lasagna and breakfast at a diner on Monday, along with pizza Tuesday night.

    Oh well. They were my high days anyway

    Edit
    definitely holding water from all that food but I look incredibly full much bigger than usual
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    Threads like yours and Breezy's motivate me to keep on track with the diet so it's appreciated
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    Quote Originally Posted by Sean1332 View Post
    Threads like yours and Breezy's motivate me to keep on track with the diet so it's appreciated
    Hey man I'm just trying to get strong like you, while still maintaining hypertrophy work for the next time I get on stage
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    Ace, refresh my memory please. How are u dosing the AP? Only on high days or ed?

    Thanks
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    Just bought some AP as well. Lookin forward to it
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    Been dosing AP with breakfast every day (I always have carbs for breakfast, regardless of high or low days)

    On high days I dose my second AP with my third meal of the day (first whole food post wo)
    medium day is the same as above

    Low days, only one with breakfast.. unless I decide to do Another carb meal during the day
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    Quote Originally Posted by Sean1332 View Post
    Just bought some AP as well. Lookin forward to it
    Very cool. Interested on what you think buddy.

    Quote Originally Posted by aceroni View Post
    Been dosing AP with breakfast every day (I always have carbs for breakfast, regardless of high or low days)

    On high days I dose my second AP with my third meal of the day (first whole food post wo)
    medium day is the same as above

    Low days, only one with breakfast.. unless I decide to do Another carb meal during the day
    Thank you kind sir
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    Trained legs Monday 07/05

    Standing unilateral free motion leg curls (three angles)
    45x8
    50x3x8

    - reps are per side, per angle, so one set would be 8 reps toes in, 8 neutral,8 out

    1 leg SLDL
    +25 x 8
    +35x8
    +45x8
    +35x8

    SSB
    245x8
    275x8
    295x8,8,10

    -lumbar was still sore from Friday so I didn't go too heavy

    GHR
    Bw x8,8,10

    Donkey calf raise + 175lb brother on back (no homo) 5x15

    reverse hyper ss plank
    120x3x12 // Bw x 3 x 50 seconds


    07/06
    Upper

    Fat man rows ss slight incline DB press
    Bw x 6 x16 // 60x6x20

    -fat mans: pause at peak contraction
    -db: slow negative, 3-4 seconds.. Pump was ridiculous here

    W,T,Ys ss reverse elite light band incline press
    2.5 x 15 // 185 x12
    " // 205x10
    " // 205x8
    5x8 // 205x7
    " // 205x6 ->185x5 ->135x8

    -w,t,ys : flex at peak contraction for 1-2 seconds
    -press: (breezy style) focus on 5 second negative with a pause about a half inch above chest, exploding to just short of lockout.

    These felt amazing. Pump was insane.

    HS decline as free motion cable flys
    2# x3x10 // 30x 8 , 20x2x15

    -last set with dropsets on both

    Had to cut it short due to a family member needing me to come pick them up.. Annoying but hey, it's family.
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    Solid session per usual ace.

    I like your style.

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    Quote Originally Posted by breezy11 View Post
    Solid session per usual ace.

    I like your style.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=86 712"/>
    Thanks brother. I really like hitting the incline like that. Probably do it with the fat bar next time... Well one of the four fat bars we have
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    NY strip covered in mushrooms and onions
    pan fried potatoes
    Asparagus

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    English muffin, 4 whole eggs, about five Oz ny strip with mushrooms onion and garlic
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    08/07
    Delt / arms

    Seated DB rear delt fly
    30x5x15

    Sets x reps

    - palms facing in, last set drop set

    Seated lateral ss front raise ss seated fat bar military press
    20x5x15 // 15x5x15 // bar x5x20

    -slow negative with peak contraction
    -fat bar weighs ~65

    Fat bar curls ss fat bar decline skull crusher
    Bar x5x11 // bar x5x12

    - 3-4 sec negative, hard peak contraction

    Incline chain skull crusher ss chain curls
    2 chain x5x10 // 2 chain x 5x7

    2 drop sets low pulley straight bar reverse curls
    2 drop sets high pulley palm up tricep extensions

    Farmers walk
    Handles +50lb x 60yd x 10

    07 /08 back
    1 arm BB rows
    75x4x8

    free motion low pulley seated supinating rows
    80x6
    70x4x10

    -weight is per side

    Chest supported scap row
    115 x25
    135 x3x12

    -weight is per side

    Swiss bar pulldown
    Outer 150x8
    Middle 130x10
    Inside 110x12

    -each set using a different grip, plus one final set using all grips in succession, working from inside grip to middle to outer

    SSB upper back GM
    155x3x20
    -last two sets super setting with shrugs with the SSB on my back

    Baseball pullover
    50x15
    60x13
    60x12
    -last set with drops


    08/09

    Legs

    One leg sldl
    Bwx3x15

    deficit conventional speed pulls
    225x8x3
    225x2x3 off floor

    Bulgarian split squats
    60x6
    70x2x6

    -weight is dumbbell per hand
    -reps are per side

    Plate loaded hack squat
    one ascending set 45x15 -> 90x10
    90x2x12

    -weight is per side
    -done with constant tension
    -last two sets were super set with drop sets of TB's

    Two sets adductor abductor

    Eight sets of ten seated calves
    Super set with reverse calf raises on the ham curl

    Hanging leg raise super set 45 hyper
    5lb in feet x 15 // doubled black monster mini x8
    10x15 // ""
    15x2x12 // ""


    DB side bends 80x10
    100x2x10
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    Trained legs today will update that later..
    Looking really full after drinking karbolyn post wo
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    Just got some AP.. So far, so good
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    Quote Originally Posted by Sean1332 View Post
    Just got some AP.. So far, so good
    I love AP. I feel like it gets better with time (permitting diet is on point)
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    Quote Originally Posted by aceroni View Post

    I love AP. I feel like it gets better with time (permitting diet is on point)
    How do u think ap would work on a dirty bulk? Just sayin? My main source of carbs is white rice
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    Quote Originally Posted by atanocc View Post

    How do u think ap would work on a dirty bulk? Just sayin? My main source of carbs is white rice
    Honestly I eat mostly Jasmine and basmati (which is white, but not processed, so it does break down a bit slower)

    I think AP will help lean you out or even provide a nice recomp if you plan your diet to do so.

    when I started this I was already cutting. This just helped move it along.

    As of the last week or two I've started eating more (and I've seen a nice recomping effect)

    Not sure about a dirty bulk. I'd assume if you were to use it before your cheat meals then it might help to minimize fat gains.

    But if you're eating bad all the time, you're going to get fatter, can't out supp a bad diet... Diet is king.
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    Quote Originally Posted by aceroni View Post

    Honestly I eat mostly Jasmine and basmati (which is white, but not processed, so it does break down a bit slower)

    I think AP will help lean you out or even provide a nice recomp if you plan your diet to do so.

    when I started this I was already cutting. This just helped move it along.

    As of the last week or two I've started eating more (and I've seen a nice recomping effect)

    Not sure about a dirty bulk. I'd assume if you were to use it before your cheat meals then it might help to minimize fat gains.

    But if you're eating bad all the time, you're going to get fatter, can't out supp a bad diet... Diet is king.
    Thanks brother. I mean dirty bulk-meaning my protein sources being used are higher in fat content and upping the carbs abit- consisting more of simple sugars like white rice .Not TOO dirty.. like processed foods
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    Quote Originally Posted by atanocc View Post

    Thanks brother. I mean dirty bulk-meaning my protein sources being used are higher in fat content and upping the carbs abit- consisting more of simple sugars like white rice .Not TOO dirty.. like processed foods
    Yeah if planned out well I think it'll help to minimize fat gains.
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    So I have a few training sessions to update, but a quick one, got some versa 1 in the mail today.

    couldn't wait, cracked it open. One cap down. Time to train.
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    Quote Originally Posted by aceroni View Post
    So I have a few training sessions to update, but a quick one, got some versa 1 in the mail today.

    couldn't wait, cracked it open. One cap down. Time to train.
    Can't wait to see what kinda effects u get from it. I was told u don't start feeling it till about half way through the bottle. I ddnt feel much but I only ran 1 bottle. Maybe with 2 I woulda
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    Post back training
    (after prowler work)

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    Not much to note from versa just yet

    Also wondering if anyone had dosing suggestions for versa
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    Quote Originally Posted by aceroni View Post
    So I have a few training sessions to update, but a quick one, got some versa 1 in the mail today.

    couldn't wait, cracked it open. One cap down. Time to train.
    Sweet!

    Quote Originally Posted by aceroni View Post
    Post back training
    (after prowler work)

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    Not much to note from versa just yet

    Also wondering if anyone had dosing suggestions for versa
    On training days take it with your pre-workout or 30-60 min. before (depending on what you prefer if you notice a difference). On off days take it any time, but I prefer upon waking in the morning. Nothing fancy here, just one capsule daily.
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

    usplabsdirect.com
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