Ace gets pumped with AP

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    Quote Originally Posted by classic34 View Post
    Holy update! Ace does not disappoint. Just stopping by to let you know I'm around. I'll have to go through these workouts later!
    Thanks classic! Good to have ya here.

    I almost slacked and didn't update all the training but it's been going well so I figured I should

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    Pre training meal.

    ~8Oz chicken
    1/4c mixed nuts
    Greens

    1L h20

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    Quote Originally Posted by aceroni View Post
    Thanks Sean. I'm glad you appreciate it.

    I really love that Mastadon, but my shoulders really do not like getting back into a traditional squat position, so I have to use it sparingly if I want to do any upper body pressing the days after

    Sup update.. Ran out of AP. Throughly enjoyed it. have a half bottle of versa and have been thoroughly enjoying it. Was debating to grab another bottle and try 2x day just bc i've been reading about ppl doing that.

    Any thoughts guys?
    Also i'm getting good results from one so that makes me wonder if it'd even be worth it
    I'd just stick with what's working. Using 1 cap a day for twice as long should allow you to make more progress overall.

    Quote Originally Posted by Sean1332 View Post
    I'm definetly liking AP. I don't know why I waited to long to try it. I think it's helped me lean out some actually. I'm picking up another bottle once I get through my other GDAs I have on hand.

    Glad you're liking AP man. I just noticed that it's under $20 on NP if you want to grab more cheap.


    Quote Originally Posted by Sean1332 View Post
    May have to pick up Versa again. I felt an increased work capacity in it, I think
    Quote Originally Posted by aceroni View Post
    AP is great man. My diet was dialed in to rip up, but I think AP and versa have really sped up my leaning out process..

    Also I do notice I can do so much at the gym and while i'm on versa I can ALWAYS do more.. It's like that fatigue just never sets in

    That's one of my favorite things about VERSA-1™. My overall gym performance picks up and I literally don't want to stop training. You might've noticed after seeing some of my sessions.
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    09/05 upper

    Dog bone scap pulldown ss DB head down rear delt fly
    110x4x15 // 25 x5x15

    flies were done very slow and controlled, with a pause at the top

    triple set:
    1) laterals 25 x7x15
    2) front raise 15x7x12
    3) seated fat bar ohp 95x18, 115x4x12, 105x2x10

    Raises were done very slow and controlled, pausing at the top. Presses were done with slow negatives (4sec) and an explosive concentric

    I planned on doing eight sets because they felt SO GOOD, but I tweaked my neck on the last rep of presses. Pretty bad. DAMMIT

    triple set again
    1) slight incline db fly 25x6x20
    2) machine chest press 6x20
    3) slight incline DB press 60x6x6

    flies and db presses were both done with a 4 second negative, pause at the bottom, and explode up.
    Slight incline was about 25°
    Machine press was done with constant tension and elbows flared out hard

    60s have never felt so heavy before.. Holy ****.

    Went and saw the Chiro. Called it a day. He did some art on my neck extensors, Told me I strained it. Fml.
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    Damn man, heal up!

    Those triple sets looked painful, lol.
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    Awesome updates Ace! Glad you enjoyed AP, and are enjoying VERSA.

    Your workouts are awesome as always :-)
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    Quote Originally Posted by CincyKiller45 View Post
    Damn man, heal up!

    Those triple sets looked painful, lol.
    I have had a lot of issues in the past with rotator strain so the pre exhaust before the pressing is a great way to get extra volume in without beating up my joints

    They're fun too. My upper body felt so enormous from the pump of the pulldowns/ rear Delts followed by the shoulder Tri set

    Quote Originally Posted by bean5er View Post
    Awesome updates Ace! Glad you enjoyed AP, and are enjoying VERSA.

    Your workouts are awesome as always :-)

    Thanks bean. Was debating on grabbing another bottle of versa
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    So since I stained my neck I didn't train legs /pull Friday. Because of this, this high carb day turned into a low carb day. Woke up today 172... WTF


    Makes me wonder if I should do a show.. My only problem being the closest one isn't drug tested.. I'll get owned by the juicers..

    Today: squat, and eat a ton of carbs, hopefully 600+ . Operation fill up.
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    yay for carbs

    I'm even more thoroughly impressed that you're not on any AAS. That's highly motivating
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    Quote Originally Posted by aceroni View Post
    So since I stained my neck I didn't train legs /pull Friday. Because of this, this high carb day turned into a low carb day. Woke up today 172... WTF

    Makes me wonder if I should do a show.. My only problem being the closest one isn't drug tested.. I'll get owned by the juicers..

    Today: squat, and eat a ton of carbs, hopefully 600+ . Operation fill up.
    Even if you do a show and get trounced by the juicers, you can use it as a trial run to dial in the last few weeks of prep, getting the finishing touches down, and look the best you ever have.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Delete. Double post
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    Quote Originally Posted by Sean1332 View Post
    yay for carbs

    I'm even more thoroughly impressed that you're not on any AAS. That's highly motivating
    Thank you, honestly.

    Quote Originally Posted by herderdude View Post

    Even if you do a show and get trounced by the juicers, you can use it as a trial run to dial in the last few weeks of prep, getting the finishing touches down, and look the best you ever have.
    I've done a few shows before, two in 2008 and 3 in 2011.

    The reason i'm so hesitant is because i just started training legs (hard) 2x weekly and i'm noticing solid gains. I think if i bulk all winter I'll have good wheels for the spring.

    Legs went great today.. Will update later


    Edit.. I should have said started training my whole body 2x weekly
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    Pics from the 2008/2011 shows? You could always plan a little further ahead if you'd like to do a tested show. As herderdude said, you could even use the show that you're considering now as a warm-up.
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    Was trying to post a picture of my post workout meal, the app kept glitching..
    Oh well. Ended up being around eight Yukon golds, Bigass ny strip, four or five breadsticks and a large salad. I didn't realize how hangry I was earlier.
    this did the trick, filled right out, vascularity higher.

    Training today went great

    09/09 legs

    standing unilateral leg curl
    40x7
    50x6
    60x2x5

    -three angles per set, reps are per angle

    Single leg sldl
    20kb x6
    30x6
    35x2x6

    Cambered bar squat
    135x2x5
    225x2x5
    275 x5
    295x5
    315x3x5

    These were hard.

    Ghr
    Bw x15, 12, 11

    Walking lunge
    4 chain x60 yards x2 sets

    -chains were around neck
    -second set dropping chains as needed, began to be too much weight on freshly strained neck

    Donkey calf raise +140 lb brother 5x20 heavy flexing
    Seated calf ss Dorsiflexion

    Three sets levers
    Three sets 45° hyper hip/glute emphasis ss roman chair lower back extension
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    Quote Originally Posted by aceroni View Post

    Thank you, honestly.

    I've done a few shows before, two in 2008 and 3 in 2011.

    The reason i'm so hesitant is because i just started training legs (hard) 2x weekly and i'm noticing solid gains. I think if i bulk all winter I'll have good wheels for the spring.

    Legs went great today.. Will update later

    Edit.. I should have said started training my whole body 2x weekly
    Totally understand bud. My advice is keep this leanness and slowly transition into a good clean bulk so that you're lean enough to grow into that show without having to dump a bunch of fat. Just my thoughts you know ill be there to back you and support either way bro :-)
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    Quote Originally Posted by bean5er View Post

    Totally understand bud. My advice is keep this leanness and slowly transition into a good clean bulk so that you're lean enough to grow into that show without having to dump a bunch of fat. Just my thoughts you know ill be there to back you and support either way bro :-)
    I do like this idea and it's what I've been leaning toward..
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    09/10 heavy back light chest

    Meadows rows
    75x4x8

    Final set super set : attach handle and do 1arm BB rows

    Seated supinated low pulley cable row
    60x4x10

    -did these on the unilateral free motion pulley, one arm at a time

    Unilateral Chest supported scap row
    3p x 15,12,10,10

    First set wide overhand grip, last three neutral close grip
    Weight is. 45# plates per side

    Swiss bar pulldowns

    Three sets starting wide, then middle, then inside grips

    Fourth set doing all three grips back to back

    Baseball pullovers
    3x12

    Hex db 25° incline press ss pushup on DBs

    30x4x20 // bw x 4x20

    3x10 red mini spider walks
    -up and down is one rep

    Felt amazing..
    Went into the Chiro immediately after, got some a.r.t done on my pec, and neck along with an adjustment
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    Delete, double post
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    09/11

    Quick thanks to all who are serving. You guys kick ass.

    arms

    25° incline skull crushers ss DB xbody hammer
    3chain x 5x8 // 50x2x8, 60x3x8

    For the skulls I used single handle pulley attachments, from these I hung chains. Chains are per handle (per side). These are great

    Curls, explode up, flex, slow negative


    Fat bar floor km press ss standing chain alt curls
    85x20, 105x4x10 // 2 chain x 5 x 10

    The jms were not feeling the best on my shoulders so I kept them at 105

    Curls, same set up as the skulls, explode up, forcefully contact against swaying chains, slow negative. Palms up entire time.

    Two sets BB curls drop sets
    Two sets bodyweight extensions drop sets by bringing my feet closer in


    Some light conditioning

    55lb sled sprint 60yd x 2
    105 backwards drag 30yd x 8

    It honestly didn't take much from these today.
    Maybe cause I drank a few pints last night, maybe bc it was 80° and >50% humidity..
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    Just a few notes on versa.. My recovery in the gym is crazy.. I feel ready for the next set sooner, and I feel like I could bump up the volume at the end of my sessions
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    Quote Originally Posted by aceroni View Post
    Just a few notes on versa.. My recovery in the gym is crazy.. I feel ready for the next set sooner, and I feel like I could bump up the volume at the end of my sessions
    Great to hear ace. It sounds like your VERSA-1 experience has been very similar to my own. Solid sessions as well man.
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    09/12

    Ordered versa and Jack3d stack from nutra.. Still hasn't shipped yet..

    Trained upper today, felt great. First time in a while I could walk away pain free..

    dog bone scap pulldown
    90x5x15

    DB incline twist press (20°)
    35x4x12

    slow negative/positive, 3-4 seconds each way with a heavy flex at the top.

    These got a lot of blood up top and I loved it.

    Swiss bar 2 board incline press (30°)
    175x5
    185x5,4,4
    195x3
    205x3 ->135 x7

    These felt great too, once I got my feet underneath me I felt very sturdy with a good pop off the board

    3-4 second negative, exploding off the boards

    DB incline (45°)
    60x5x8
    Last set with two drops

    Constant tension here, slow up, slow down

    1 1/2" x 7' pvc bandell press
    One 20#KB two 10# Kb hanging per side 13, 10, 10

    First set thumb away from smooth, next set pinky on ring, next ring finger on ring

    Super set those with unilateral free motion cable flies 3x15

    Low pulley lateral 5x10
    Last three with partials at the end of the set

    Db rear delt destroyer 50x40, 25x50, 10#kb x 20

    Fat man rows ss plate lateral raise

    Bw x 12,10,10 // 25x12,10,10
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    Well, today is my birthday.. 24 today, old ****ing man.. I guess I'd rather get old than be dead but can't I just be 22 forever??

    Going to go do some birthday pulls today.. Providing I can get out of my walker to do them. And that I don't throw my back out brushing my teeth
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    happy bday, you shredded sex pot
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    Yeah birthday bro! Let's see some big pullin, tap into that old man strength.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Happy birthday ace!

    Did you order anything else with the VERSA-1/Jack3d AF stack? I just checked NP and they both look to be in stock. I noticed that VERSA-1 is currently Buy 1 Get 1 FREE as well.
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    Happy bday bro!
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    Happy bday dude!
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    Can't seem to not double post these days... Delete
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    Quote Originally Posted by Sean1332 View Post
    happy bday, you shredded sex pot
    Quote Originally Posted by herderdude View Post
    Yeah birthday bro! Let's see some big pullin, tap into that old man strength.
    Quote Originally Posted by breezy11 View Post
    Happy birthday ace!

    Did you order anything else with the VERSA-1/Jack3d AF stack? I just checked NP and they both look to be in stock. I noticed that VERSA-1 is currently Buy 1 Get 1 FREE as well.
    Quote Originally Posted by atanocc View Post
    Happy bday bro!
    Quote Originally Posted by CincyKiller45 View Post
    Happy bday dude!

    Thanks everyone.
    @Herder- Just ended up doing some speed pulls today, but I'd say training went great
    @breezy- wish I would have gotten that.. Fuuuaaarrrrkkk
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    Quote Originally Posted by aceroni View Post
    @breezy- wish I would have gotten that.. Fuuuaaarrrrkkk
    Yeah, that's a sweet deal. I might grab a couple bottles myself. Jack3d AF is pretty awesome though and you got both for a great price.
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    Quote Originally Posted by breezy11 View Post

    Yeah, that's a sweet deal. I might grab a couple bottles myself. Jack3d AF is pretty awesome though and you got both for a great price.
    True that

    09/13
    Birthday legs

    Standing one leg curl (machine, not free motion)
    30x3x10

    Standing unilateral sldl
    Bw x 2x 8

    3 second negative

    Conventional speed pulls 225x10x3

    I'd say pulls went well. Hips were a little tight, but they got firing nicely a few sets in. I moved a little too slowly between sets, my buddy was at the gym whom I rarely see so we were chatting a little.

    BSS
    80x2x5
    90x2x5
    Bw x20

    Weight is db per hand. Reps are per leg, per set.

    Hax
    Two ascending sets
    One drop set with TB at the end

    Lever 3x8
    hanging leg raise 3x10
    -did these holding onto the pullup bar

    45°hyper back ext 4x12
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    BSS? Hax?
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    Quote Originally Posted by Sean1332 View Post
    BSS? Hax?
    Bulgarians and hacks.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    Bulgarians and hacks.
    Oh

    Those suck
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    Quote Originally Posted by Sean1332 View Post
    BSS? Hax?
    Bulgarian split squats, and the plate loaded hammer strength hack squat machine
    Quote Originally Posted by herderdude View Post

    Bulgarians and hacks.
    What he said
    Quote Originally Posted by Sean1332 View Post

    Oh

    Those suck
    The Bulgarian are great, but hard
    The sets of the hack were brutal
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    Quote Originally Posted by aceroni View Post
    Well, today is my birthday.. 24 today, old ****ing man.. I guess I'd rather get old than be dead but can't I just be 22 forever??

    Going to go do some birthday pulls today.. Providing I can get out of my walker to do them. And that I don't throw my back out brushing my teeth
    Happy birthday Ace! What a lucky day to have a birthday on... Friday the 13th, '13.

    That makes two of us, I turned 23 today. Come on now, getting older is fun! When I'm 80 I plan on doing whatever I want and not caring, because when you're that old people will just let you!
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    Happy birthday Ace!
    Independent
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    Quote Originally Posted by classic34 View Post

    Happy birthday Ace! What a lucky day to have a birthday on... Friday the 13th, '13.

    That makes two of us, I turned 23 today. Come on now, getting older is fun! When I'm 80 I plan on doing whatever I want and not caring, because when you're that old people will just let you!
    Well thanks, happy bday to you too

    Quote Originally Posted by bean5er View Post
    Happy birthday Ace!
    Thanks bean!
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    09/16 squat /legs

    Plate loaded Prone leg curl

    One set of 12
    3 x10

    This machine has three spots to load weights so I put a 25,on the bottom and middle positions and a 35 on the top
    The last three I used a 45 at the top

    ssb
    Bar x3x8
    155x2x8
    245x8
    275x8
    295x8
    315x4x8

    My hips felt tight today so I brought my stance in a little and although I still sat back I wasn't trying to load the hips as hard..
    I stopped before bringing my hips thru at the top to keep tension on the quads

    Toe elevated bb sldl
    135x10
    +1 chain x10
    +2 chain x4x10

    Focused on a really slow negative (4 second) and pushing the hips back as hard as possible with a pause at the bottom, an inch or two above the ground.

    I didn't really lock these out either, keeping tension on the hams.. They felt good but I like ghr so much better.. Less low back involvement.

    Ghr
    Bw x15, 12

    Walking lunge
    SSB x 50 yd -> bw x50
    Bw x120 yd

    John Meadows calf tri set
    1)Donkey calf brother +55#DB x4x20
    2) standing air machine calf raise 260x4x10
    3)banded lateral calf flexion oj mini x4x 12


    Reverse hyper
    120 x4x15

    Up on my elbows. Slow controlled negative, pause, explode up and hold contraction at the top
    Glutes /erector pump like Woah

    Planks, side planks three sets each
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