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The ACE RIPS UP with PES and SS!

LiveToLift said:
Imagine trying it after 5 weeks! That's how it will be for me in May!

MS mixed with alphamine completely kills my appetite. Which is odd because when I use them separately I don't get so much suppression.

I do not suggest mixing more than 1 scoop with just half a tab to gauge your tolerance.
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I get good appetite suppression from alphamine with my pre breakfast dose. Makes me not want to eat. Seeing as i've been using this one tub for about three Weeks with On average ten to twelve scoops a week i'm thinking I probably have another two or three Weeks left, and in which case I'll start adding the ms in.
I'll probably keep my dosing the same, only dosing on low carb days,
 
Roughly 194lb this morning that makes a pound lost last week.

I did eat nearly 4500 calories Monday thru Thursday, and roughly 2200 Friday, Saturday, and Sunday.

For eating that big i'm happy with a pound

Legs and abs tighter for sure
 
aceroni said:
Roughly 194lb this morning that makes a pound lost last week.

I did eat nearly 4500 calories Monday thru Thursday, and roughly 2200 Friday, Saturday, and Sunday.

For eating that big i'm happy with a pound

Legs and abs tighter for sure
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194 of pure beast mode!!
 
I'm at about 13 percent at 177 so stand proud my dude!
 
LiveToLift said:
I'm at about 13 percent at 177 so stand proud my dude!
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Thanks man !

I've been lifting for about nine years, started freshman year in highschool at 5'6" 105 now 5'8" roughly 194. It's been a long journey but I absolutely love training and will do it until the day I die

And just stick to it, be consistent year round, train hard eat big you'll be 200 before you know it
 
aceroni said:
Thanks man !

I've been lifting for about nine years, started freshman year in highschool at 5'6" 105 now 5'8" roughly 194. It's been a long journey but I absolutely love training and will do it until the day I die

And just stick to it, be consistent year round, train hard eat big you'll be 200 before you know it
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Well that is some incredible progress! Keep killing it. 200 and shredded is right around the corner. Glad you have found PES to help with those goals! :)
 
LiveToLift said:
Well that is some incredible progress! Keep killing it. 200 and shredded is right around the corner. Glad you have found PES to help with those goals! :)
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I mean I don't think I'll ever hit 200 on stage if I stay natty but 200@10% is attainable,I just have to realize that might take a few years.

That would probably be around 175 on stage.

It would be nice to step on stage around 175, right at the top of the middles, that would be twenty pounds of stage weight from 154.25 in sept 2011.

When i think about that, i realize that might be a good 3-4 yr goal
Five pounds of stage weight in a year is more than people realize
 
04/18
back RR
Started with pullups, Orange average EFS band assisted
3/1/3/1
4x8-10
Moved my grip inwards each set, ending with close neutral grip.

low cable pulley supinated rows 3/2/3/1
130x3x12

chest supported row 3/2/3/1
145 x 12,
90x2x15

reverse hyper 3/1/3/1 (slow negatives and positives on these are damn near impossible)
70x12,10,10

45 degree hyper 3/1/3/1
bw x 13,10

the 45 degree were crazy going slow as well, low back pump. ouch.



04/22 Shock legs

Leg extension super set front squats
both in a piston like motion, the extensions hard contraction at top. went really light on front squats, ab fibers still torn.
120x18 // 135 x 15
140x12 // 135 x 15
140 x 12// 135x15

rest between these two movements was a ten foot walk from the extension to the power rack. rest between sets here was about thirty seconds.. PUMP city. My quads were so full of blood they hurt. I tried to do some DC style stretching, but I only made it thirty seconds, far too damn painful.

DB SLDL ss Lying Leg curl
again piston motion, slow negatives on the SLDL
40x3x20 // 50x3x20

Walking lunges.
One drop set.
Two chains around neck 20 paces, one chain 10 paces, bw 8 paces.

Two sets donkey calf raises, with the 120lb girl on my back
2x25 with dropsets of BW 2x25 superset with reverse calf x100,50

two sets of forty five degree hyper bw x 20 reps.


04/23 shock chest / delt / light back

fat man rows super set rear delt butterfly machine
bwx3x12 // 80x30, 100x2x20

Low pulley flys superset with slight incline dumbell presses
40x4x20 // 50x4x15

Machine press ss free motion high pulley fly
120x2x30 // 30x2x8

Did one drop set of pushups, but I quit early. One of these movements caused major inflammation of my bicep tendon in one arm.

one arm face pulls high pulley
15lbx3x30

delt trifecta
rear delt rasies, followed by lateral raises, followed by front raises
these were all done on the freemotion machine
15x3x30

all sets had about thirty seconds between rests

my pumps have been phenomenal because of this.


Looking very full in the mirror today and much leaner. Feeling good about this cut. Probably going to continue shooting for 1lb / week loss.

If i can lose between 8-10 lbs in the next eight weeks I think I'll be pretty lean by summer
Not ripped like bean or the rest of you guys, but maybe 10%?
 
04/23
Shock arms
Started with biceps

Preacher curl superset with reverse barbell curl
3x15 // 3x12

DB hammer curl superset with DB conc curls
3x12 // 3x25

One major drop set on free motion high cable curls

Tris
Free motion rope extensions superset bench dips
3x25 // 3x20

DB kick back super set with Decline ez skulls
3x20 // 3x10

One drop set of free motion high cable reverse press downs

I loved the tricep sequences my arms were so pumped. The bicep sequence was good but not on par with the tricep sequence
Between 10-30 second rests
 
Nice supersets. I had a similar arm day recently and the pump was intense!
 
I love some super sets on arm day. By the end of the session arms are so pumped, I can hardly bend my arms without feeling some pain :D
 
Rep range back week 4/25
Ten to thirty seconds rest

Dumbbell pullover 4/1/1 superset wg oh pulldown 1/1/2
40x3x20 // 140x3x15

Rack rows 2/1/1 superset Swiss bar cable rows 1/2/2
225x2x8 // 120 x 3x(5,5,5)

Finished with two drop sets of high pulley upper back rows

On the Swiss cable rows I would do all three grips for five reps, first set started at outer grip then middle then inner.
Second set went from inside to middle to outside.
Last set I started inside, then middle, then outside, back to middle, and then inner.

my lats were so pumped it was stupid

Boom
 
Forgot to weigh in before I ate this morning... After breakfast I was 194, whatever that means..

Trained some power legs today, will update later.
Feeling kind of weak from dieting
 
aceroni said:
Forgot to weigh in before I ate this morning... After breakfast I was 194, whatever that means..

Trained some power legs today, will update later.
Feeling kind of weak from dieting
Click to expand...

I know what u mean.. Get those carbs in on leg days brotha!!
 
Hate when I feel weak from dieting. Luckily it doesn't happen too often. You will bounce back tho you have everything dialed in nicely from what I have seen over the duration of this log. ;)
 
04/29
Power legs

Plate loaded Lying leg curl
Four second negative, explode up, catch it.
100 x2x8

SSB pin squat to a little above parallel
285x5
325x5
345x5
300x5
295x5

My form was off on these, for some reason I kept falling forward. Seemed harder to sit back when coming off the pins

glute ham raises
4x5

Finished with three sets donkey calf, three sets 45 degree hyper
 
04/30
Power upper
Slight incline DB
85x5
90x5
95x5
100x5
Super set with fat man rows
Bw+45 x10,10
Bw+ 100x6
+45x10

Incline 3 board press rest on board explode off
185x4x5
Super set w/
Chest supported supinated row
180x4x10

power rack press
Pins at shoulder level
Explode off them
115x3x8
Plus shrugs at the too

Finished with one set rear delt destroyers
45 x70,25x40, 15x15



Edit.
definitely getting leaner.
 
Ok so bad news I went for some sprints today and popped my hammy

Can Walk so it's not too serious.
But still hurts.

Heating it,


Will update training later.
 
5/01 power arms
DB alternating curl
45x8,
50x8,
45x2x8
super set lying ez bar skull
100x8
110x4x8

cross body hammer curl
50 x8
55x8
60x8
65x8
70x8

Super set seated dips.. Machine was maxed out with the pin at twenty did five sets of ten..

Pulled my ham sprinting after this session.

Went to the Chiro the next morning, he did a.r.t on it, and it feels a lot better now.
After the treatment came home took 800mg ibu then heated it for about forty minutes and it felt brand new.

Currently heat is doing the trick.. hopefully I'll only have to skip legs for one week..


Yeah injuries suck, but i'm thinking I'll get out of this one stronger than before. I figure I'll start hitting them twice a week when I can and do a lot more unilateral work.

I mean hey tearing my pec did my physique some good, I quit pressing and began hitting back two to three times a week and not only am I thicker than i've ever been, my shoulders feel better than ever, and they have gained quite some size


Either way I'll stay positive. Injuries happen
 
Did morning cardio the past two days, going to do it tomorrow as well.

Slowly leaning up, but would like to lean up faster.

Going to start doing morning cardio three to four times a week, on my work days, and once on arm days. Once my hamstring heals up I'll add in sprints again. For now i'm keeping it liss though.
 
I like the way you have your mind set with your injury. Do not want to push to hard and re aggravate it. Sticking to LISS for now is a great option and is what I would do as well.
 
kbayne said:
I like the way you have your mind set with your injury. Do not want to push to hard and re aggravate it. Sticking to LISS for now is a great option and is what I would do as well.
Click to expand...

Thanks man, it's been really frustrating but all I can do is stay positive.

Strained pec tie in a year ago

Tore abdominus muscles three Weeks ago

Popped my hamstring Wednesday..


Fffuuuaaaaaarrrrrk
 
aceroni said:
Thanks man, it's been really frustrating but all I can do is stay positive.

Strained pec tie in a year ago

Tore abdominus muscles three Weeks ago

Popped my hamstring Wednesday..


Fffuuuaaaaaarrrrrk
Click to expand...

Damn, that is some bad luck for sure.
 
Yeah well getting hurt is just a part of the game. If you never get hurt you're probably not training very hard.

Dave Tate has had about thirty pec strains , multiple rotator cuff surgeries, torn calves, torn groin, etc.. As far as i'm concerned, i'm not hurt at all
 
aceroni said:
Took a scoop alphamine with one third tab ms

it's an hour later, and I don't want to eat, ever
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Told ya ace!! That stuff is amazing. I just got my shipment in and I'm really enjoying MS again!
aceroni said:
Ok so bad news I went for some sprints today and popped my hammy

Can Walk so it's not too serious.
But still hurts.

Heating it,

Will update training later.
Click to expand...

aceroni said:
Thanks man, it's been really frustrating but all I can do is stay positive.

Strained pec tie in a year ago

Tore abdominus muscles three Weeks ago

Popped my hamstring Wednesday..

Fffuuuaaaaaarrrrrk
Click to expand...

Damn bro that's rough luck! Hope that hammy injury stays under control.

Been gone for a week but I'm caught up now!
 
LiveToLift said:
Told ya ace!! That stuff is amazing. I just got my shipment in and I'm really enjoying MS again!

Damn bro that's rough luck! Hope that hammy injury stays under control.

Been gone for a week but I'm caught up now!
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Good to have you back brother. Ms is STRONG stacked with alphamine
 
aceroni said:
Good to have you back brother. Ms is STRONG stacked with alphamine
Click to expand...

I agree. Can't wait to get my alphamine in!! It's been way too long!

It's good to be back bro!
 
I saw the Chiro today and he was very surprised at how much better my hamstring was than the first day he worked on it.

He also said there was no bruising, and that I should be nearly back to normal within two Weeks.

I've been hitting the liss walks, heat, ibuprofen, foam rolling, and compression, and it's paying off.

As I suspected, the Dr's orders were some unilateral work; consisting of one legged sldl, no weight for
now.

I believe these and heavy rear elevated split squats (not sure what they're called) will bring me back stronger than ever, hitting PRs on the squat and dead when I'm back at it.

For now i'm going to
Keep on training everything else as is & just keep it lighter for now, staying off the hamstrings.
 
aceroni said:
I saw the Chiro today and he was very surprised at how much better my hamstring was than the first day he worked on it.

He also said there was no bruising, and that I should be nearly back to normal within two Weeks.

I've been hitting the liss walks, heat, ibuprofen, foam rolling, and compression, and it's paying off.

As I suspected, the Dr's orders were some unilateral work; consisting of one legged sldl, no weight for
now.

I believe these and heavy rear elevated split squats (not sure what they're called) will bring me back stronger than ever, hitting PRs on the squat and dead when I'm back at it.

For now i'm going to
Keep on training everything else as is & just keep it lighter for now, staying off the hamstrings.
Click to expand...

keep at it bro!! Ain't no thang!
 
I was helping this girl squat yesterday, and watching her sit back on the box gave me a throbbing chubby. Was on my way to full mast, but I walked away and regained my cool.


Idk if I've ever popped a boner in the gym before.

Going to train rep range upper today
 
05/07/13
Rep range upper

Slight incline bench chest supported cambered BB row (~25° incline)
165x4x12
superset w/
Slight incline dumbbell press
[used three mats, a little more than one plate but less than two, roughly 20°)
75x10
80x8
85x2x7
80x7

Tempo of 2/1/2/2

45° incline dumbbell
65x3x10
60x12 -> 40x8
Arrow represents dropset

Super set with one arm dumbbell rear delt rows
20x4x20

Tempo for press (from the top) 3/1/2/2
Tempo of row from bottom 3/2/3/1

Finished chest with two sets of the bandell bar, two ten pound Kb dangling per side 40 reps each set

Swiss bar pulldowns
Starting with the outer most grip and moving in one each time
120 x12
100x12
80x12
Superset
Seated dumbbell laterals
30x2x20
First two sets with fifteen partials out of the bottom
30x20->20x15->15x20

I started rest periods about 2 minutes and steadily decreased it to about one minute by the end

Finished with thirteen prowler pushes. no weight added.
First eight I alternated between the two different handle options, using the weight posts at about shoulder height then the low handles that are on the front parallel to the ground mid shin level.

Push it twenty feet, then walk back as my partner sprinted it the twenty feet back.

I planned to do twenty but my hamstring felt tight on the final one.

I purposely kept my stride short on these, and tried not to be explosive to be easy on the hammy

also, weighing 191 Monday morning, visible separation in quads, abs sharper
... the alphamine stacked with ms dries me out quickly when I keep it super clean

Also i'm going to drop out creatine see if that makes a difference
 
aceroni said:
05/07/13
Rep range upper

Slight incline bench chest supported cambered BB row (~25° incline)
165x4x12
superset w/
Slight incline dumbbell press
[used three mats, a little more than one plate but less than two, roughly 20°)
75x10
80x8
85x2x7
80x7

Tempo of 2/1/2/2

45° incline dumbbell
65x3x10
60x12 -> 40x8
Arrow represents dropset

Super set with one arm dumbbell rear delt rows
20x4x20

Tempo for press (from the top) 3/1/2/2
Tempo of row from bottom 3/2/3/1

Finished chest with two sets of the bandell bar, two ten pound Kb dangling per side 40 reps each set

Swiss bar pulldowns
Starting with the outer most grip and moving in one each time
120 x12
100x12
80x12
Superset
Seated dumbbell laterals
30x2x20
First two sets with fifteen partials out of the bottom
30x20->20x15->15x20

I started rest periods about 2 minutes and steadily decreased it to about one minute by the end

Finished with thirteen prowler pushes. no weight added.
First eight I alternated between the two different handle options, using the weight posts at about shoulder height then the low handles that are on the front parallel to the ground mid shin level.

Push it twenty feet, then walk back as my partner sprinted it the twenty feet back.

I planned to do twenty but my hamstring felt tight on the final one.

I purposely kept my stride short on these, and tried not to be explosive to be easy on the hammy

also, weighing 191 Monday morning, visible separation in quads, abs sharper
... the alphamine stacked with ms dries me out quickly when I keep it super clean

Also i'm going to drop out creatine see if that makes a difference
Click to expand...

Puttin in work bro!! Can't wait to see progress pics haha
 
aceroni said:
Thanks man, the quad separation was only visible in the morning. Nothing to write home about, but it's progress.I figure I'll take one next Monday morning.
Click to expand...

Sheeit.. I'm not even to that point yet! I've been slacking on my diet since finals n stuff but will get back on track after this week! Good shyt tho
 
aceroni said:
I was helping this girl squat yesterday, and watching her sit back on the box gave me a throbbing chubby. Was on my way to full mast, but I walked away and regained my cool.

Idk if I've ever popped a boner in the gym before.

Going to train rep range upper today
Click to expand...

Haha! This is awesome! Yoga pants?
 
05/08/13
Rep range arms
Kept it simple.

Standing fat BB curls 2/1/3/1
85x4x8
Superset w/
Lying fat BB skulls 3/1/2/1
85x10
105x3x8

Standing Swiss BB curls 2/2/3/1
Inner grip 65x10
Middle 65x10
Outer 65x10
Final set did all three grips going from inside to outside
65x7,7,10

Superset
Lying Swiss BB skulls 3/1/2/1
Grip scheme was the same as above curls, including the final set
I 65x12
M 65x12
O 65x12
I,M, O 65 x10,7,10

finished with two sets high cable tri extension and two sets high cable curls fifteen reps
Of course some DB forearm curls

Rested about 1-1.5 minutes
 
05/09
Rep range back

This pulled ham is really limiting my back training.. All pulling and bent over rows are out of the question.

Fat man rows 1.5/1/2/1
Bw+25 x2x10
Bw+45x3x8
Bw x20

High pulley rows, elbows slightly past perpendicular
Hammering the upper back
1.5/1/2/1
80x3x12

Low pulley cable supinated rows
150x4x15
Last set with three dropsets

SSB upper back GM Ss SSB shrug
Three sets
115x30,30

These lit my traps up, big time

Rest about two minutes
 
aceroni said:
05/09
Rep range back

This pulled ham is really limiting my back training.. All pulling and bent over rows are out of the question.

Fat man rows 1.5/1/2/1
Bw+25 x2x10
Bw+45x3x8
Bw x20

High pulley rows, elbows slightly past perpendicular
Hammering the upper back
1.5/1/2/1
80x3x12

Low pulley cable supinated rows
150x4x15
Last set with three dropsets

SSB upper back GM Ss SSB shrug
Three sets
115x30,30

These lit my traps up, big time

Rest about two minutes
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Looking good ACE!! Keep it up brother
 
Keep nursing that hammy bro. Don't need further complications!

Traps all lit up? It's trapman!
 
Keeping my off days simple. Start with one scoop alphamine one half tab ms.
Do about thirty minutes LISS fast paced walk. (fasted)

Morning cardio is a great way to start my day..
 
aceroni said:
Keeping my off days simple. Start with one scoop alphamine one half tab ms.
Do about thirty minutes LISS fast paced walk. (fasted)

Morning cardio is a great way to start my day..
Click to expand...

Today was my first time in a month and a half using that combo. I went with 1/2 ms with 2 scoops alphamine but easily could have done just 1/2 ms with 1-1.5. What a rush I had today in the gym! Super setting everything and hardly resting between sets. The sweat was just pouring today as well.
 
LiveToLift said:
Today was my first time in a month and a half using that combo. I went with 1/2 ms with 2 scoops alphamine but easily could have done just 1/2 ms with 1-1.5. What a rush I had today in the gym! Super setting everything and hardly resting between sets. The sweat was just pouring today as well.
Click to expand...

Honestly the combo makes me sweat at work... I work in a lab. Barely moving


I'm always warm. This combo turns me into a space heater
 
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