Ace gets pumped with AP
- 07-28-2013, 08:12 PM
- 07-28-2013, 08:13 PM
M3 / post
Bigass sirloin with Yukon golds.
Not pictured: the rib i'm eating and the banana bread i'm about to eat
07-28-2013, 11:26 PM
07-29-2013, 01:15 AM
08-02-2013, 01:07 PM
08-02-2013, 01:20 PM
08-02-2013, 01:22 PM
I didnt even know those muscles existed
08-02-2013, 02:08 PM
08-02-2013, 05:10 PM
Back looks awesome ace; you're shredded. How low do you plan on taking your body fat?
08-02-2013, 07:41 PM
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
08-03-2013, 10:54 AM
08-03-2013, 11:58 AM
08-03-2013, 03:52 PM
Thanks guys, I had just gotten out of the sauna, prob why I was so dry.
Did some conventional pulling yesterday, working up to 500 x1, with leg hypertrophy stuff.
Will update that later
08-03-2013, 06:17 PM
Awesome pull Ace. Way to show up the PL forum by being shredded AND pulling 5 bills!
08-04-2013, 02:40 AM
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.
08-04-2013, 03:38 PM
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
08-04-2013, 04:07 PM
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.
08-05-2013, 05:49 PM
Some training to catch up on:
Was up North with limited equipment.
Reverse butterfly rear delt / WG Smith incline press
45x20 // 160x10
-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
-last two sets with heavy partials
08-05-2013, 06:55 PM
08-05-2013, 07:09 PM
08-06-2013, 04:44 PM
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
08-06-2013, 05:52 PM
08-07-2013, 01:53 AM
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
Seated dips ss cg pushup ss incline bench oh ext
as JM says, "welcome to pump ville"
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.
Yates style bb row
Snatch grip high pulls (off of a saw horse, **** yeah)
Then I finished with two sets of spider walks along the garage wall
Warmup: heavy foam rolling, really light leg curls, and some monster walks
1 leg SLDL
-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
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
Three sets of 45° hyper ss hanging leg raise
08-07-2013, 06:51 AM
08-07-2013, 01:15 PM
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
08-07-2013, 03:31 PM
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!
08-07-2013, 05:56 PM
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
definitely holding water from all that food but I look incredibly full much bigger than usual
08-07-2013, 05:57 PM
Threads like yours and Breezy's motivate me to keep on track with the diet so it's appreciated
08-07-2013, 05:58 PM
08-07-2013, 06:07 PM
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