LiveToLift
Legend
I concur!
The ACE RIPS UP with PES and SS!
- Thread starter aceroni
- Start date
I concur!
aceroni
Well-known member
Forgot to weigh in this morning.
I will note that's do look leaner. Not much, but it's notable.
Did two liss sessions today, twenty and thirty minutes just walking.
I decided since I can't train legs I'll just have a low carb day Monday too.
No need to eat a bunch on a non training day.
Contemplating about cracking open that Anabeta elite and erase..
I will note that's do look leaner. Not much, but it's notable.
Did two liss sessions today, twenty and thirty minutes just walking.
I decided since I can't train legs I'll just have a low carb day Monday too.
No need to eat a bunch on a non training day.
Contemplating about cracking open that Anabeta elite and erase..
LiveToLift
Legend
aceroni
Well-known member
Shock upper today
Started with four sets of a triple death for rear Delts upper back.
head on incline bench, bent over DB rear delt flys elbows 90° with body, then move them to 45° with body followed by chest supported tbar, elbows at 90
15x20,15 // 140x12
45° incline chain fly Ss slight incline DB press.. Four sets
3 chain per side x 15// 65x10,10,8,8
45° incline dumbbell fly Ss incline close grip DB press Ss incline DB press four sets
30x15 // 60x10// 50x10
Finished chest with one set fat bar pushups in the rack, starting high and finishing with it in the bottom. 25 reps four drops
So my gym owner bought the elite fts fat bar grenade pulldown attachment.. I had to try it.
120 x4x15
Ss pullover with same attachment
40 x15 real slow negatives
DB laterals Ss 6 ways
20x3x20 // 5x3x10
Then I did some cardio.
Walk 90 lb farmers walk handles about thirty meters, then back.
Then drag the 100lb sled backwards the same distance there and back
Did that ten times
Edit
Also just took the dog for a thirty minute walk. Nothing intense but it's extra.
Started with four sets of a triple death for rear Delts upper back.
head on incline bench, bent over DB rear delt flys elbows 90° with body, then move them to 45° with body followed by chest supported tbar, elbows at 90
15x20,15 // 140x12
45° incline chain fly Ss slight incline DB press.. Four sets
3 chain per side x 15// 65x10,10,8,8
45° incline dumbbell fly Ss incline close grip DB press Ss incline DB press four sets
30x15 // 60x10// 50x10
Finished chest with one set fat bar pushups in the rack, starting high and finishing with it in the bottom. 25 reps four drops
So my gym owner bought the elite fts fat bar grenade pulldown attachment.. I had to try it.
120 x4x15
Ss pullover with same attachment
40 x15 real slow negatives
DB laterals Ss 6 ways
20x3x20 // 5x3x10
Then I did some cardio.
Walk 90 lb farmers walk handles about thirty meters, then back.
Then drag the 100lb sled backwards the same distance there and back
Did that ten times
Edit
Also just took the dog for a thirty minute walk. Nothing intense but it's extra.
aceroni
Well-known member
Had a very breezy-esque meal.
4oz ny strip
1 smokey chicken sausage
Chopped up and sauteed in onion, garlic salt, and pepper.
Mixed with thirty grams all white egg whites
In another pan I warmed up 2.5 medium youkon gold potatoes with Rosemary and garlic.
Stirred it all together on the plate. Mmm
Macros roughly
15 g fat
75 pro
60 carb
The picture sucks but whatever it was great
Invalid Link Removed
4oz ny strip
1 smokey chicken sausage
Chopped up and sauteed in onion, garlic salt, and pepper.
Mixed with thirty grams all white egg whites
In another pan I warmed up 2.5 medium youkon gold potatoes with Rosemary and garlic.
Stirred it all together on the plate. Mmm
Macros roughly
15 g fat
75 pro
60 carb
The picture sucks but whatever it was great
Invalid Link Removed
LiveToLift
Legend
This post made me very hungry!!!
aceroni
Well-known member
Trained shock arms yesterday
Started with tris then moved to bis
Tris
High rope extensions Ss bench dips
4x20//4x20
Slight decline skulls Ss DB kickbacks
4x12// 4x20
finished with a five step dropset of high pulley ez bar extensions
Bis
Preacher curls Ss reverse BB curls
4x12// 4x20
Seated DB hammer curl Ss BB curls
4x10// 4x15
finished with a run the rack alternating DB curl.
20#->30->40->30->20->15
Ten reps each weight, each arm
Notes, rest was 30 seconds
Stole the first bicep combo (preacher/reverse) from kbaynes log and I love it.. The pump in the bottom of my bicep was so intense I couldn't bend my arms
Also I, thought the two tricep combos were very effective.
didn't care for hammer with BB though
All in all, great pump, great session
Started with tris then moved to bis
Tris
High rope extensions Ss bench dips
4x20//4x20
Slight decline skulls Ss DB kickbacks
4x12// 4x20
finished with a five step dropset of high pulley ez bar extensions
Bis
Preacher curls Ss reverse BB curls
4x12// 4x20
Seated DB hammer curl Ss BB curls
4x10// 4x15
finished with a run the rack alternating DB curl.
20#->30->40->30->20->15
Ten reps each weight, each arm
Notes, rest was 30 seconds
Stole the first bicep combo (preacher/reverse) from kbaynes log and I love it.. The pump in the bottom of my bicep was so intense I couldn't bend my arms
Also I, thought the two tricep combos were very effective.
didn't care for hammer with BB though
All in all, great pump, great session
aceroni
Well-known member
Hit back today.
Chiropractor told me my hamstring is doing good and I should be able to squat and deadlift lightly next week.
Didn't go heavy at all. First time I've done any free weight non chest supported rows since i've torn my Ab (few Weeks back), I pulled my ham not last Thursday but the one before that and the ab a week or two before that..
Anyways, back, shock.
One arm BB row ss Meadows row.
3x10//3x10
Chest supported row Ss high pulley row Ss incline bench hang and swing
4x12// 4x15// 4x20
Two sets Swiss bar pull downs, one working outside to in the second inside to out
A few sets of ytw's, and neck.
finished with ten 100# sled pulls backwards about twenty yds
Chiropractor told me my hamstring is doing good and I should be able to squat and deadlift lightly next week.
Didn't go heavy at all. First time I've done any free weight non chest supported rows since i've torn my Ab (few Weeks back), I pulled my ham not last Thursday but the one before that and the ab a week or two before that..
Anyways, back, shock.
One arm BB row ss Meadows row.
3x10//3x10
Chest supported row Ss high pulley row Ss incline bench hang and swing
4x12// 4x15// 4x20
Two sets Swiss bar pull downs, one working outside to in the second inside to out
A few sets of ytw's, and neck.
finished with ten 100# sled pulls backwards about twenty yds
aceroni
Well-known member
Glad to see you are getting back into some other stuff. Heal up man.
Yeah I was really limited to cable rows, pullups / pulldowns, and chest supported rows for about a month. It's really sucked.
But Dr's orders: to squat AND pull next week. Light, like 135 light, but I can do them again.
If I was on a computer I'd post the clip art of the dancing banana, because that's how I feel
aceroni
Well-known member
aceroni
Well-known member
Dropped out oats and bread, can notice i'm already drier.
Did moderate calories all week, few 3500 a few 3000 days.
Low carb days are now at 50g/day
Third day of fifty grams and i'm looking flat and feeling heavy and tired.
Leaner, but very flat.
My alphamine is almost done
Did moderate calories all week, few 3500 a few 3000 days.
Low carb days are now at 50g/day
Third day of fifty grams and i'm looking flat and feeling heavy and tired.
Leaner, but very flat.
My alphamine is almost done
atanocc
Active member
Dropped out oats and bread, can notice i'm already drier.
Did moderate calories all week, few 3500 a few 3000 days.
Low carb days are now at 50g/day
Third day of fifty grams and i'm looking flat and feeling heavy and tired.
Leaner, but very flat.
My alphamine is almost done
Any reason for the drop of grains??? But damn I would hate to be getting to 50g/ day .. I can barely function! Lol good work guy!
aceroni
Well-known member
Woke up 189 this morning. Abs sharp
Looking great, very happy with how the low weekend treated me
Unfortunately I went out and drank a few beers tonight.. Still ate very clean though.
The reason I cut out grains is that they seem to make me hold water. I look much leaner without them
aceroni
Well-known member
Legs yesterday,
05/20
super light. First day back on hamstrings.
did 155 on the SSB, felt ok but the tension on my hamstring was immense and I didn't want to go up any further.
Tried leg press, was alright. Nothing heavy.
Couldn't do hamstring curls, so I didn't bother with the ghr or reverse hyper.
Few sets of donkey calves with 150lb chick on my back
Power upper today 5/21
Feeling ****ing amazing
Slight DB incline press Ss fat man rows
95x5, 110x5, 120x5,5,6
//
Bw+45 x7, +55x7, +65x7, +70x7,7
incline dumbbell Ss chest supported row
90x4x9 // 3ppsx 15, 4ppsx12,12,8
*pps= 45lb plates per side
Power rack press
95x12, 135x8,8
High pulley face pull Ss DB rear delt fly
3x60lbx20//3x20lbx20
05/20
super light. First day back on hamstrings.
did 155 on the SSB, felt ok but the tension on my hamstring was immense and I didn't want to go up any further.
Tried leg press, was alright. Nothing heavy.
Couldn't do hamstring curls, so I didn't bother with the ghr or reverse hyper.
Few sets of donkey calves with 150lb chick on my back
Power upper today 5/21
Feeling ****ing amazing
Slight DB incline press Ss fat man rows
95x5, 110x5, 120x5,5,6
//
Bw+45 x7, +55x7, +65x7, +70x7,7
incline dumbbell Ss chest supported row
90x4x9 // 3ppsx 15, 4ppsx12,12,8
*pps= 45lb plates per side
Power rack press
95x12, 135x8,8
High pulley face pull Ss DB rear delt fly
3x60lbx20//3x20lbx20
aceroni
Well-known member
5/22 power back
Started with deads. First time pulling on my hams since the strain. Deads felt great, much better than squats.
Kept it light just focusing on technique, explosiveness, and form.
Pendlay rows 225 x4x6
Standing supinating DB rows 70x5x10
incline bench rear delt fly Ss high pulley face pull
50x4x10 // 4 x15
45° hyper with orange average efs band around neck
3x12
Started with deads. First time pulling on my hams since the strain. Deads felt great, much better than squats.
Kept it light just focusing on technique, explosiveness, and form.
Pendlay rows 225 x4x6
Standing supinating DB rows 70x5x10
incline bench rear delt fly Ss high pulley face pull
50x4x10 // 4 x15
45° hyper with orange average efs band around neck
3x12
aceroni
Well-known member
Alright guys my tub of alphamine is gone. I still have half a bottle of ms.
My tub lasted eight Weeks. Due to my dosing protocol.
Should I continue to use the ms or do I need to give my body a break?
As a refresher, I used alphamine only on Friday, Saturday, and Sunday with three scoops a day spread out thru my day.
On those three days I would do low carb and calorie days.
My starting weight was somewhere around 200- 205, this morning I weighed 187.
I am very pleased with my results. I am so much leaner than when I started, and also looking bigger and leaner than when I was 185 about a year ago
I want to say most of my progress has been from putting in the work. (in the last two Weeks I've upped cardio immensely)
BUT
These two sups helped, quite a bit. I cannot deny that.
My tub lasted eight Weeks. Due to my dosing protocol.
Should I continue to use the ms or do I need to give my body a break?
As a refresher, I used alphamine only on Friday, Saturday, and Sunday with three scoops a day spread out thru my day.
On those three days I would do low carb and calorie days.
My starting weight was somewhere around 200- 205, this morning I weighed 187.
I am very pleased with my results. I am so much leaner than when I started, and also looking bigger and leaner than when I was 185 about a year ago
I want to say most of my progress has been from putting in the work. (in the last two Weeks I've upped cardio immensely)
BUT
These two sups helped, quite a bit. I cannot deny that.
aceroni
Well-known member
Did some hiit today, took my last scoop of alphamine before with a tab MS.
Warmup:
Foam roll
45lb sled pull backwards 30m x4
Little under ten flips w/ 450lb tire
Prowler +2 x 35 lb plate
Push high handles 40m there low handles back 40m back (there and back is one rep) x 10
-rest was enough time for partner to complete their turn.
-took the plates off after four times, felt hard on concrete, no weight for next six.
40lb DB farmer walk 30m
There and back x10
-no rest for these
Good foam rolling afterwards
Warmup:
Foam roll
45lb sled pull backwards 30m x4
Little under ten flips w/ 450lb tire
Prowler +2 x 35 lb plate
Push high handles 40m there low handles back 40m back (there and back is one rep) x 10
-rest was enough time for partner to complete their turn.
-took the plates off after four times, felt hard on concrete, no weight for next six.
40lb DB farmer walk 30m
There and back x10
-no rest for these
Good foam rolling afterwards
LiveToLift
Legend
Man I love that ms/alpha combo. Been back on it for a few weeks now. Makes it incredibly cost effective as well being I only use 1 scoop with 1 tab usually. Glad you have had such great progress lately bud.
aceroni
Well-known member
Great progress thus far Ace how bout some noodz bro
You got it
Love it.
aceroni
Well-known member
Before, roughly 200lb
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After, roughly 187
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I'm happy with where i'm at, looking like I packed on some solid gains this off season.
Going to continue cutting, at this pace.
These are both in the morning, no pump no food after weighing in.
Sorry pics are kinda ****ty
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After, roughly 187
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I'm happy with where i'm at, looking like I packed on some solid gains this off season.
Going to continue cutting, at this pace.
These are both in the morning, no pump no food after weighing in.
Sorry pics are kinda ****ty
atanocc
Active member
Nice bro! Lookin huge at 187 no lie! Keep it up
aceroni
Well-known member
Thanks atanoc, I think I look bigger when I was doing higher volume on mountain dog but on PRRS I've been keeping volume (sets/reps) lower and intensity (%1rm) higher
Looking great buddy !!! Def improvements this off season and a great start to being shredded bud
Thanks brother. Trying to get shredded like you
atanocc
Active member
I have yet to try MD .. But this PRRS is a pretty nice change of pace for me. Is MD a higher volume type workouts or something?
aceroni
Well-known member
Yeah it calls for lower volume at the start while progressively adding more throughout the program
.. But there's a whole lot more to it than just that, obviously.
aceroni
Well-known member
Legs today, rep range
Four sets lying leg curls
pyramid up 20,15,12,12
SSB pause squats 155 x4x12 with a three second pause in the whole
-still keeping nice and light on that freshly torn ham. Felt good though.
Leg press 7pps x4x15
-Pps = plate per side
-with drops
One legged sldl
Bw x3x15
-these are more just rehab than anything but I believe loading them in the future could be very useful.
Donkey calf
+ 150lb girl x25
+170lb bro x2x20
Finished with three sets 45° hyper
Superset with three sets "rocky abs"on the glute ham raise
Still kind of leary of any loaded sldl, or good morning.
Four sets lying leg curls
pyramid up 20,15,12,12
SSB pause squats 155 x4x12 with a three second pause in the whole
-still keeping nice and light on that freshly torn ham. Felt good though.
Leg press 7pps x4x15
-Pps = plate per side
-with drops
One legged sldl
Bw x3x15
-these are more just rehab than anything but I believe loading them in the future could be very useful.
Donkey calf
+ 150lb girl x25
+170lb bro x2x20
Finished with three sets 45° hyper
Superset with three sets "rocky abs"on the glute ham raise
Still kind of leary of any loaded sldl, or good morning.
aceroni
Well-known member
Tuesday 5/28
rep range upper
Reverse butterfly rear delt machine 4x45
Pendlay row Ss slight incline db
155x12,175x3x12// 85x12, 95x3x12
Scapula pulldowns Ss incline db
150x4x12 // 75x4x15
Free motion low pulley laterals
4x15
-last two sets add partials and superset with 35lb plate front raise /bus drivers x12
-in retrospect, i should have went heavier on the Pendlay rows and DB presses, but everything felt perfect and I had a nice groove so I just stayed there.
rep range upper
Reverse butterfly rear delt machine 4x45
Pendlay row Ss slight incline db
155x12,175x3x12// 85x12, 95x3x12
Scapula pulldowns Ss incline db
150x4x12 // 75x4x15
Free motion low pulley laterals
4x15
-last two sets add partials and superset with 35lb plate front raise /bus drivers x12
-in retrospect, i should have went heavier on the Pendlay rows and DB presses, but everything felt perfect and I had a nice groove so I just stayed there.
aceroni
Well-known member
Wed 05/28 rr arms
Slight decline ez skull
105x4x9
Flat bench straight bar skull
100 x4x10
Two drop sets on the high pulley rope extensions with grip force
Db xbody hammer curl with grip force on dumbbell
45x12, 50x4x10
Seated alt DB curl
30x4x12
Two drop sets of Reverse grip low pulley straight bar curl with partials
Slight decline ez skull
105x4x9
Flat bench straight bar skull
100 x4x10
Two drop sets on the high pulley rope extensions with grip force
Db xbody hammer curl with grip force on dumbbell
45x12, 50x4x10
Seated alt DB curl
30x4x12
Two drop sets of Reverse grip low pulley straight bar curl with partials
aceroni
Well-known member
Trained back / pulls today
Kept pulls light to stay easy on the ham, but felt great.
First things first I want to say my usp labs oe protein is amazing.
Two scoops vanilla ice cream into 12-16 Oz water, flavor was great.
Big thing I noticed versus whey isolate I am Fuller longer.
05/30
conventional deads
315x3x5 (sets, reps)
Snatch grip rack pulls
315x10, 365x10, 410x10
One arm BB row with Meadows handle attachment
100x4x10
100x8->75 x8->50x8
Fat man rows Ss head down DB rear delt fly
Bw x2x12, +25x8->bw x10 // 25 x3x20
45° hyper Ss reverse hyper
Bw x20, doubled black efs band over neck 2x8 // 100 x3x12
Kept pulls light to stay easy on the ham, but felt great.
First things first I want to say my usp labs oe protein is amazing.
Two scoops vanilla ice cream into 12-16 Oz water, flavor was great.
Big thing I noticed versus whey isolate I am Fuller longer.
05/30
conventional deads
315x3x5 (sets, reps)
Snatch grip rack pulls
315x10, 365x10, 410x10
One arm BB row with Meadows handle attachment
100x4x10
100x8->75 x8->50x8
Fat man rows Ss head down DB rear delt fly
Bw x2x12, +25x8->bw x10 // 25 x3x20
45° hyper Ss reverse hyper
Bw x20, doubled black efs band over neck 2x8 // 100 x3x12
atanocc
Active member
Nice pulls my man.. Before u know it ur hammies gonna wish it never healed!!
aceroni
Well-known member
Thanks brother it felt great to actually have some decent weight in my hands again..
Also I have a question about methyl synephrine.
I finished my alphamine a Week ago, ran one tub for eight Weeks. With a three on four off days protocol.
The last three or so Weeks I added in MS.
Should I take a break from the ms, give my body a break or can I just use it until the bottle is gone
LiveToLift
Legend
Very good progress man! 13 lbs is no joke! Looking good bro.
aceroni
Well-known member
Thanks brother we'll see what the scale says tmr morning
aceroni
Well-known member
Nooooiicee .. Killin it mang! Fckin inspiration right there brotha.. I gotta get back on it for damn sure .. After I'm done with this juniorbacon cheeseburger tho
Thanks man I feel my body is starting to adjust and i'm feeling good.
macros on my three low days are roughly
100-120 f
220 p
50 c
Monday and Tuesday are moderate days at
120-140 f
220-250 p
200-300 c
consisting of:
Basmati rice
Sweet potatoes
Occasionally red skins or Yukon golds
Chicken breast / turkey
Eggs /whites
93% lean gd beef
Olive oil
Natty pb
little butter for eggs (1/4 -1/2 Tbsp) a day max
steak usually on high days: new York strips, sirloin, etc
As far as greens,
Broccoli, asparagus, green beans, mushrooms, spinach
I used to eat more fruit but I stay leaner without it
Usually mon and tues are moderate /high
Wednesday low
Thursday moderate /high
Friday, sat, sun real low
atanocc
Active member
Looks good brotha. Very clean n consistent . Wish I was at that point right now but life throws u curve balls every once in a while. Keep at it mang
aceroni
Well-known member
Thanks man and yeah **** happens as long as you keep getting stronger, and you're hitting your meals, worrying about how lean you are is trivial when life is hectic
atanocc
Active member
Yupp. As long as strength is kept ill be happy . ..Fat n happy
aceroni
Well-known member
Ok so my final review of alphamine..
I'm going to keep this short and simple.
I dosed alphamine in accordance with my carb cycling.
M,t, high
W medium/low
th high
f-sun low
I only dosed alphamine on my three low days at work f-sun at either 2scoops am / 1 pm, or 1/1/1
Occasionally if Wednesday was extra low I might take a scoop of alphamine, but none on m,t,thr
Taste 5/5
This product tastes great.
I looked forward to drinking it, it's that good. I loved the RL, don't think I tried FP.
Mix 4/5
Mixed easily. I would usually add it into about 4-6 Oz water, mix, drink, then rinse it once more. Rarely did I need two or three rinses, usually only with really cold water
Energy/ focus 5/5
The focus from this product was great. Similar to adderall focus, but without a racing mind and all that other nastiness involved.
The first half of the tub I only used one scoop at a time, two was too much.
By the end I would do two am and one pm, occasionally 1,1,1.
I would still get a nice pick me up from one scoop by the end, but not quite like the first half of my run.
Hunger suppression 5/5
When I first took this stuff it was so strong I couldn't even eat food a half hour after.
By the end of the eight Weeks I could force myself to eat, but it still wasn't the greatest.
Fat burning 4/5
this stuff works.
I used carb cycling and I lost a good amount of weight (13-15lbs) while retaining strength and mass.
because my diet wasn't perfect, neither were my results.
None the less I was quite impressed with the results, pictures are a page or two ago
Here's the BOTTOM LINE:
would I buy this product again?
Yes, I already have another tub in my closet.. love it.
PES makes another solid product.
This is not one of those products where you lose a bunch of water weight then gain it all back. It's been a week or two and i'm still continuing to rip up, my diet is allowing me to do so.
I'm going to keep this short and simple.
I dosed alphamine in accordance with my carb cycling.
M,t, high
W medium/low
th high
f-sun low
I only dosed alphamine on my three low days at work f-sun at either 2scoops am / 1 pm, or 1/1/1
Occasionally if Wednesday was extra low I might take a scoop of alphamine, but none on m,t,thr
Taste 5/5
This product tastes great.
I looked forward to drinking it, it's that good. I loved the RL, don't think I tried FP.
Mix 4/5
Mixed easily. I would usually add it into about 4-6 Oz water, mix, drink, then rinse it once more. Rarely did I need two or three rinses, usually only with really cold water
Energy/ focus 5/5
The focus from this product was great. Similar to adderall focus, but without a racing mind and all that other nastiness involved.
The first half of the tub I only used one scoop at a time, two was too much.
By the end I would do two am and one pm, occasionally 1,1,1.
I would still get a nice pick me up from one scoop by the end, but not quite like the first half of my run.
Hunger suppression 5/5
When I first took this stuff it was so strong I couldn't even eat food a half hour after.
By the end of the eight Weeks I could force myself to eat, but it still wasn't the greatest.
Fat burning 4/5
this stuff works.
I used carb cycling and I lost a good amount of weight (13-15lbs) while retaining strength and mass.
because my diet wasn't perfect, neither were my results.
None the less I was quite impressed with the results, pictures are a page or two ago
Here's the BOTTOM LINE:
would I buy this product again?
Yes, I already have another tub in my closet.. love it.
PES makes another solid product.
This is not one of those products where you lose a bunch of water weight then gain it all back. It's been a week or two and i'm still continuing to rip up, my diet is allowing me to do so.
LiveToLift
Legend
Awesome review ace! You must be a strong man to be able to keep that alphamine in the house without cracking it open!