Ace gets pumped with AP
- 08-07-2013, 07:09 PM
Just bought some AP as well. Lookin forward to it
- 08-07-2013, 07:18 PM
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
08-07-2013, 10:05 PM
08-08-2013, 03:54 AM
Trained legs Monday 07/05
Standing unilateral free motion leg curls (three angles)
- 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
-lumbar was still sore from Friday so I didn't go too heavy
Donkey calf raise + 175lb brother on back (no homo) 5x15
reverse hyper ss plank
120x3x12 // Bw x 3 x 50 seconds
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.
08-08-2013, 04:33 PM
Solid session per usual ace.
I like your style.
08-08-2013, 05:10 PM
08-08-2013, 10:02 PM
08-10-2013, 04:23 PM
08-12-2013, 08:38 PM
Delt / arms
Seated DB rear delt fly
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
Handles +50lb x 60yd x 10
07 /08 back
1 arm BB rows
free motion low pulley seated supinating rows
-weight is per side
Chest supported scap row
-weight is per side
Swiss bar pulldown
-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
-last two sets super setting with shrugs with the SSB on my back
-last set with drops
One leg sldl
deficit conventional speed pulls
225x2x3 off floor
Bulgarian split squats
-weight is dumbbell per hand
-reps are per side
Plate loaded hack squat
one ascending set 45x15 -> 90x10
-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
08-12-2013, 08:40 PM
08-12-2013, 08:43 PM
Just got some AP.. So far, so good
08-12-2013, 08:54 PM
08-12-2013, 08:56 PM
08-12-2013, 09:04 PM
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.
08-12-2013, 09:10 PM
08-12-2013, 09:49 PM
08-15-2013, 01:40 PM
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.
08-15-2013, 03:53 PM
08-15-2013, 05:01 PM
Post back training
(after prowler work)
Not much to note from versa just yet
Also wondering if anyone had dosing suggestions for versa
08-15-2013, 05:52 PM
USPlabs | Ultra-Premium Sports Supplements | Product Educator
08-15-2013, 05:57 PM
08-15-2013, 05:58 PM
Glad you grabbed some VERSA-1™ man; I think you'll enjoy it.
Dosing is pretty straight forward. On training days, take 1 cap 30-60 minutes pre-workout (I usually do ~40mins pre), preferably with stimulants. On non-training days, I'd recommend taking it in the morning, but anytime of day would be fine. I you use any stims in the morning, I'd take VERSA-1 with them.
Edit: I'm slow.
08-15-2013, 06:07 PM
I didn't go too overboard, maybe 4-5 slices..
Feeling full, holding a little water
Anyway I appreciate the response again. Should I take my stimulant before or literally drink my pwo as I take versa?
Also, watching snags transform and seeing you're going to compete has got me itching.
There's one six Weeks away but I've decided I'm going to continue my diet/recomp (depending on where versa leads me) then bulk this winter and dedicate it to getting my legs big as **** before I step on stage in the spring.
I know my diet reflects what will happen as far as leaning/recomping, but I'm sure I'll be able to tell if versa leans me one way or the other
08-15-2013, 06:22 PM
08-15-2013, 06:45 PM
08-15-2013, 06:50 PM
I've tried it both ways and don't think it makes a big difference. I usually sip my pre-workout for 20mins+ on the ride to the gym and take VERSA-1 at any point during that time.
Sounds like a solid plan. I'm already looking forward to adding some size as soon as my show is over lol. I might join you in the BB category, next time around.
Yeah, you seem pretty in tune with your body, which should help you pick up on some effects. One thing that I tend to notice is an increase in vascularity, independent of my body fat level.
08-15-2013, 06:54 PM
08-15-2013, 07:10 PM
08-16-2013, 04:30 PM
08-17-2013, 02:53 AM
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