Ace gets pumped with AP

06/29

M1-4 are the same.
M5 will be slightly different. I'll update that later after I eat

I ended up having about a pound of chuck roast steak
Some spinach
2.5 Tbsp natty PB

Meant to take a picture, but it didn't happen.

Macros today
50c
320 p
130f

Remember these are rough estimates, I don't weigh anything out, I just eyeball.
 
I'm thinking AP will treat you well over the upcoming high carb days.
 
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24oz sirloin sauteed in butter, mushrooms, onions, fresh garlic and a dash of laurys seasoning.

2C white and 5 whole eggs

Totals of above,
140f
260 p ??




M1 - M4 were the same as the last two days,
With the the exception that instead of rice i had a small sweet potato..

M5
Was half of the above.. i was hungry and it was delicious

Macros
340 p
40 c
160 f
 
Distilled Water said:
I forgot mine yesterday.....looking a little watery today
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I know the feeling. Took a break the last month from any GDA and man your post just reminded me why I've been looking the way I do on my high day or after rather. Guess who is starting AP tomorrow?

Ace your meals are epic bro. Workouts very solid and the full dry look = Winning!! Can't wait for nudes :-)
 
aceroni said:
Invalid Link Removed24oz sirloin sauteed in butter, mushrooms, onions, fresh garlic and a dash of laurys seasoning.2C white and 5 whole eggsTotals of above, 140f260 p ??M1 - M4 were the same as the last two days, With the the exception that instead of rice i had a small sweet potato.. M5Was half of the above.. i was hungry and it was deliciousMacros340 p40 c160 f
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Best meal posted in this log thus far. That looks and sounds amazing.
bean5er said:
I know the feeling. Took a break the last month from any GDA and man your post just reminded me why I've been looking the way I do on my high day or after rather. Guess who is starting AP tomorrow? Ace your meals are epic bro. Workouts very solid and the full dry look = Winning!! Can't wait for nudes :-)
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I can't use GDAs while dieting save for on a really high carb day or before a cheat meal. My blood sugar drops too low. I guess it could be due to having good insulin sensitivity to begin with, so I end up grabbing for the bit of glucose left that shouldn't be pulled. Not sure...liver glycogen isn't exactly high in a dieted state so that could be related. I love them while bulking and eating a ton of carbs, but dieting I just can't do it. I envy your starting AP™ tomorrow, I've got another couple of months to go before that's an option. :/
 
Here's me at 181 this morning fresh out of bed no pump no food. I feel like the pics don't do justice to how lean I am
.
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aceroni said:
Here's me at 181 this morning fresh out of bed no pump no food. I feel like the pics don't do justice to how lean I am
.
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=83997"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=83998"/>
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Looking lean and mean ace. :thumbsup:
 
07/01

M1
2c rice
1c whites two whole eggs

1 scoop pump hd pre
2 scoop mbcaa intra

M2/post
100g waxy maize
2 scoops pro
5g glu

M3
3c basmati
8oz chicken breast

M4
10oz chicken
< 1/4c nuts

M5
Buffalo chicken dub from mennas with triple chicken and 6oz 93%gd sirloin

Macros



Trained legs, power week

Heavy prehab:
Foam roll, set hips, wall squat, box squat, leg swings, one leg sldl

Standing free motion leg curls

3 angles (toes in, neutral, out)

Ten reps each angle per set
Working up in weight
(weight per leg)20,30,40,50, 60 x3 sets

SSB
295x5
335 x3 (two sets)
365 x3
375 x2x2

-most i've squatted since I tore my ham.
Felt pretty sturdy, but wasn't keeping tight enough at 375
My bro called me on my arch, I fixed it, and the final rep was much easier.

GHR 5x10

Bulgarian split squat
40#DB x8x4(per leg)

donkey calves
Plus brother on back(170 +60lb db)
Four sets of ten with him dropping the DB and I'd crank out a few more

Reverse hyper ss ghr abs
120 x3x12 // Bw+10 x3x10

-for abs hold a ten lb db behind head
 
aceroni said:
Here's me at 181 this morning fresh out of bed no pump no food. I feel like the pics don't do justice to how lean I am
.
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=83997"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=83998"/>
Click to expand...

Ace you are looking beastly bro very impressed!!!!
 
Pics never do anyone justice...ever, and those pics aren't exactly high quality. I can tell you're very lean just going off your abs. How tall are you Ace?
 
classic34 said:
Pics never do anyone justice...ever, and those pics aren't exactly high quality. I can tell you're very lean just going off your abs. How tall are you Ace?
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Just over 5'8", not quite 5'9"

804 said:
Sub'd Bro! Lookin stacked! :thumbsup:
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Thanks brother. Welcome.


Notes, looking very full and dry this morning.
I don't feel full like I have the past few days during the day, but I also haven't eaten yet
 
aceroni said:
Just over 5'8", not quite 5'9"

Thanks brother. Welcome.

Notes, looking very full and dry this morning.
I don't feel full like I have the past few days during the day, but I also haven't eaten yet
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Hey...we are the a ame height!!! I'm only aro und 170 tho ugh ...looks like I got some work to do....
 
classic34 said:
180ish and lean is pretty good at that height. Good job.
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Thanks, it's a process, started at 105 stick mode.
Just trying to continually get better without going the hormonal route- not ready to gamble with my endocrine system.

mkretz said:
For sure that like my longer term goal right now
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Keep at it. Consistency over long periods of time produces amazing results
 
07/02

M1
2c basmati
1c white 2 eggs

Same pre/intra as of usual

M2/ post
75g waxy maize
2 scoop protein
5g glu

M3
1c basmati
1.5 sweet potato
9 Oz chicken

M4
2c basmati
9oz turkey tenderloin
Ear of corn
2c spinach

M5
8Oz turkey tenderloin
1.5 chicken sausage
2tbsp jiff natty peanut butter
 
Sean1332 said:
glutamine? this forum made me think glutamine has no benefit
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Hmm well i've seen arguments both ways. I think I got it for free on an insider deal for enhanced, so I figured Ehh I might as well use it.

If you guys think it's bad news I'll just drop it
 
aceroni said:
Hmm well i've seen arguments both ways. I think I got it for free on an insider deal for enhanced, so I figured Ehh I might as well use it.

If you guys think it's bad news I'll just drop it
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I had some too. I have no idea other than what I read on here. If I have it, I use it. Goes for almost any supp lol I don't see it being bad news

was jc
 
Training from yesterday and today
07/02

Seated db rear delt fly
40x12
50x12
55x8x3

-palms facing in
-partials on last set

Fat man rows ss slight incline DB press
+25x6 // 75x6
+45x7 // 90x6
+55x6//100 x6
+65x7//110x6
+75x7// 120x5
+80x6 // 120x5
+90x7// 120x6

-for fat mans I had my feet elevated and weight on my hips elbows as close to 90° as possible and pulling myself to bar around nipple level.
-incline was about 20°

Elite fts dog bone pulldown ss bb rack ohp
130x10// 95x12
150x8x5// 115x8x5

-the presses were JM style, pushing the bar against the rack and flexing hard at the top

Bandell press
Three 10lb KB hanging per side x15,12,20,20

-I use a regular BB for these as I currently don't have a bandell bar

High pulley upper back rows ss db laterals
70x20x3 // 40x8x3

-the rows are much like a face pull but my elbows stay closer to 90 with body they don't go up as high as a face pull








07/03 arms and calves

Seated calf ss Dorsi flexion
5 sets of 8 working up in weight // 30x30x5

-dorsiflexion done on lying ham curl.

Standing calf raise
8 reps followed by 8 second flex
Three drop sets: 420->360->270

Standing hammer curl ss lying skull
45x10 // 90 x10
55x10 // 110x6
60x9 // 110x6
65x9 // 110x6
70x7x3 // 110x5x3

-hammers are reps per arm
-skulls don't include the bar weight which is around 15-20

Standing supinating db curl ss lying DB skull
30x12x4 // 30x15x4

-curls done with black grip4orce on DB's, hard flex at top
-drop sets on the last set of each

One set of drops on palm up high pulley extension
One set of drops on high pulley curls

Did around five drops.
 
Food today thus far

M1
1c basmati
1c whites, two whole eggs

M2 / post
2 scoops oepro vanilla
25g waxy maize
5g glu

M3
1c basmati
~9 Oz round eye
Asparagus

M4
10Oz round eye
~ 1/4c almonds
Asparagus

M5
See below post
See omelette below
2 Tbsp almond butter
slightly less than 2 Tbsp natty jiff


Macros
310p
125 c
105f

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M5
made a badass omelette again
12 strips turkey bacon
16oz round eye
Sauteed in a tbsp of butter with half an onion and some fresh garlic

Wrapped up in 2c whites and 4 whole eggs

Macros about 230 p 80f

I ate little over a third so 80 p 30f



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07/04
Happy fourth everyone.

M1
2c basmati
1c whites plus two whole eggs

Pre: 1 scoop hemavol 1 scoop conquer
Intra: 2 sample packets mbcaa+ watermelon

M2/post
100g waxy maize
2 scoop pro
5g glu

M3
3c basmati
8oz round eye

M4
10Oz chuck roast
Large sweet potato
Ear of corn

M5
10oz turkey
2Tbsp natty jiff

Macros thus far
400+c
300p
50f


Training today was great, but my hips were still tight from squatting Monday, it took a lot of box squats between my light sets to loosen them up

My brother and I were pulling for quite some time, just playing with footing at 135 finding a sweet spot and I think I've found mine.

Wasn't at my regular gym so I had to use a ****ty bar and bumper plates.. Although this bar eats my shins a lot less.

Conventional pulls
135 x a million sets of 1-3
225x at least ten doubles or singles
315 x2x2 + belt
405x1x2 + straps for second set
455x1x2
475x1x2

-my form and explosiveness felt great until around 455 where my hips started shooting up
-475 didn't feel too bad but the second rep my hips shot so bad I decided to call it a day

Snatch grip conventional pulls
315x8
365 x7x3

Smith BB rows mt dog style
1p x8 ->2p x6
2p x10x2
2p+25 x6 -2p x5->1p+25 x6 ->1px15

- where #p =45lb plate per side
- arrows indicate ascending or descending sets
-rest less than one minute

Chest supported rows ss scap row ss DB rear delt rows
210x12x3 // 210x 12x3// 20x15x3

Db side bends ss 45° hypers
40x10 // +45 x10
70x10// ""
90x10x2// ""
 
Gonna be a low day today.

No training today, just a 15 minute moderate bike ride with a few sprints with my dog.

Lumbar is saucy from pulling


M1
4oz round eye sauteed in onion and light lawrys chile garlic seasoning
4 whole eggs
Medium sweet potato

M2
9Oz chicken
1/4c nuts
Large bowl of spinach

M3
Same as M2 but green beans and broccoli

M4
2 scoops vanilla ice cream oepro
1/4c nuts

M5
10oz 90% lean Gd sirloin
2tbsp natty jiff

300p
50c
130f

I thought I had a picture to upload, but I guess i'm mistaken.
 
aceroni said:
Thanks, it's a process, started at 105 stick mode.
Just trying to continually get better without going the hormonal route- not ready to gamble with my endocrine system.
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No kidding? Wow, I thought I was doing good coming from 98-99 lb. at 5 ft. 3.5 in., but I'm going to go ahead and say you have me beat at 5 ft. 8.5 in. and 105 lb. That's huge progress from there to 180.

aceroni said:
Hmm well i've seen arguments both ways. I think I got it for free on an insider deal for enhanced, so I figured Ehh I might as well use it.

If you guys think it's bad news I'll just drop it
Click to expand...

I've noticed less soreness the day after training when using large amounts, 15-20 grams. I took some of it during the workout and most after. I think at 5 g it's probably not going to be a very noticeable difference but it can't hurt.
 
classic34 said:
No kidding? Wow, I thought I was doing good coming from 98-99 lb. at 5 ft. 3.5 in., but I'm going to go ahead and say you have me beat at 5 ft. 8.5 in. and 105 lb. That's huge progress from there to 180.

I've noticed less soreness the day after training when using large amounts, 15-20 grams. I took some of it during the workout and most after. I think at 5 g it's probably not going to be a very noticeable difference but it can't hurt.
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I can't say cause idk where you're at now, but thank you. It's been a long time, nearly ten years training.. People think gains happen overnight.

Also thanks for the input on the glu
 
aceroni said:
I can't say cause idk where you're at now, but thank you. It's been a long time, nearly ten years training.. People think gains happen overnight.Also thanks for the input on the glu
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Oh, I meant that you have me beat in terms of the skinny factor starting out. I'm 140 now 7 weeks out from comp. after 7 years of training, so it's safe to say we've both added a good bit of weight. Absolutely, it's such a painfully slow process lol.
 
classic34 said:
Oh, I meant that you have me beat in terms of the skinny factor starting out. I'm 140 now 7 weeks out from comp. after 7 years of training, so it's safe to say we've both added a good bit of weight. Absolutely, it's such a painfully slow process lol.
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I was so skinny and small it's disgusting.
Hell, i'm still pretty small.

Anyway, do you have your own log for your prep? I'd like to follow.

Edit: I feel like i'm beating a dead horse here but my muscle fullness is stupid for such a low carb day. I'm staying relatively dry and vascularity is about the same (it's been high cause I've been lean)
 
Todays diet will be very similar to yesterday. Only difference is breakfast.
Doing a little less carbs today. We're going to be grilling out at work tomorrow and I plan on eating like a regular person so i'm keeping calories slightly lower and my only carbs tomorrow will be at said bbq.

M1
3 whole eggs
3/4c whites
Small sweet potato (~30g)

M2-M4 are the same as yesterday
 
aceroni said:
I was so skinny and small it's disgusting.Hell, i'm still pretty small.Anyway, do you have your own log for your prep? I'd like to follow.Edit: I feel like i'm beating a dead horse here but my muscle fullness is stupid for such a low carb day. I'm staying relatively dry and vascularity is about the same (it's been high cause I've been lean)
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I do, but it's on the USPlabs home board. Not sure if I am allowed to post the link in here so I'll PM it to you. I'd love to have you follow. Beating a dead horse? No such thing...that just means the fullness really is THAT good.
 
classic34 said:
I do, but it's on the USPlabs home board. Not sure if I am allowed to post the link in here so I'll PM it to you. I'd love to have you follow. Beating a dead horse? No such thing...that just means the fullness really is THAT good.
Click to expand...

Oh ok I'll have to figure that out once I get on my computer
 
M1
Breezy inspired breakfast

1.5 Italian chicken sausage
1/2c whites
3 whole eggs

All scrambled together

Total
50 p
30f

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Everything else was the same as yesterday except we grilled at work today so M3 was

A cheeseburger
A hotdog
Bacon on both
one cookie
A handful of sun chips
Plus some of my chicken.. 5ish oz with some green beans.

M5

The past few days has all been the same 10Oz 90/10 + 2Tbsp natty jiff

Today I skipped the PB
 
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