Ace gets pumped with AP

M3 / post

Bigass sirloin with Yukon golds.

Not pictured: the rib i'm eating and the banana bread i'm about to eat

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aceroni said:
It can be intense but it doesn't hurt like art does is what I was trying to say
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So basically, it should actually stand for advanced release torture? Hey, if it keeps you in the gym and pain free then that's worth it for sure.
 
Back looks awesome ace; you're shredded. How low do you plan on taking your body fat?
 
Thanks breezy. I'm happy with where i'm at bf wise while maintaining strength. I'm still floating around 180 and I plan on sitting here thru the end of summer where I'll begin slowly transitioning into a lean bulk, and from there probably into a dirty bulk
 
Thanks guys, I had just gotten out of the sauna, prob why I was so dry.

M1 today

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Did some conventional pulling yesterday, working up to 500 x1, with leg hypertrophy stuff.

Will update that later
 
Sean1332 said:
Awesome pull Ace. Way to show up the PL forum by being shredded AND pulling 5 bills!
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Thanks Sean. I'm happy with 500 (for now) @180 lb.

My form wasn't good though, my hips shot up and my back was rounded.

I attempted it twice. The first time I got past my knees and the bar rolled out of my hands.

My second attempt I didn't drop it, and managed to lock it out.
 
M1

4 whole eggs

~5 Oz shredded chicken breast sauteed in butter, onion, green pepper, garlic salt, and siracha

1c oats with cinnamon and a small handful of blueberries

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Food looks great ace. I actually had oats with blueberries (and OxyELITE Protein) for breakfast and am about to have round 2 of chicken and eggs in a few minutes.
 
Some training to catch up on:

07/29
Was up North with limited equipment.

Reverse butterfly rear delt / WG Smith incline press
45x20 // 160x10
50x20// "
60x2x20// "
70x16// "

-constant tension, MD style on the presses

Fat man rows ss DB slight incline press
+45lb x10 // 60x15
" // 70x15
" // 80x4x10


Cable flies ss slight inc DB twist press
45x10 // 40 x7
35x12 // 32x10
30x15 // "

Pulldowns ss cage presses
120 x5x10 // 95x5x10

-every set of cage presses ended with ten reps of overhead shrugs leaning into the rack

Low pulley lateral
25x5x12
-last two sets with heavy partials
 
aceroni said:
Some training to catch up on:

07/29
Was up North with limited equipment.

Reverse butterfly rear delt / WG Smith incline press
45x20 // 160x10
50x20// "
60x2x20// "
70x16// "

-constant tension, MD style on the presses

Fat man rows ss DB slight incline press
+45lb x10 // 60x15
" // 70x15
" // 80x4x10

Cable flies ss slight inc DB twist press
45x10 // 40 x7
35x12 // 32x10
30x15 // "

Pulldowns ss cage presses
120 x5x10 // 95x5x10

-every set of cage presses ended with ten reps of overhead shrugs leaning into the rack

Low pulley lateral
25x5x12
-last two sets with heavy partials
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Nice session bro. Looks like u were Breakin a sweat!
 
Ate a ridiculous amount of food yesterday, upwards of 500 carbs.
not even clean either: lasagna, breakfast at a diner before bed.

Woke up stupid dry, full, +vascular

AP + carb cycling = results
 
aceroni said:
Ate a ridiculous amount of food yesterday, upwards of 500 carbs.
not even clean either: lasagna, breakfast at a diner before bed.

Woke up stupid dry, full, +vascular

AP + carb cycling = results
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So very true bud.
 
07/30

Arms
Palm up Tri high pulley ext ss high pulley curl
20x4x25 // 20x4x20

Standing supinating db curls ss ez skull crushers
35x12 // 85x12
42x4x10 // 100x4x9

Then I did crazy eights with out realizing it

incline DB curl ss BB curl ss reverse curl
then
Seated dips ss cg pushup ss incline bench oh ext

as JM says, "welcome to pump ville"


08/01
I trained back. Up North.
In my driveway.in the sun. With a barbell and plates and a few saw horses. Blasting old school rap : nas, Dr dre, jurassic five
It was great.

Bb Pendlay
185x2x8
205x7
225x4x6

Yates style bb row
185x4x10

Snatch grip high pulls (off of a saw horse, **** yeah)
135x8
155x8
165x3x8

Then I finished with two sets of spider walks along the garage wall


07/02

Legs
Warmup: heavy foam rolling, really light leg curls, and some monster walks

1 leg SLDL
Bw x8
25x8
35x8
40x2x8

Conventional pulls
405x2x1
435x1
455x1
475x1
500x fail
500x1 PR

-the most I've ever pulled was 475x3, but that was when I weighed twenty pounds more and before I tore my hamstring a few months back so I'll take this as a pr

-at the first attempt at 500 it rolled right out of my hands about a half inch above my knee.. (I was wearing straps because I'm a pusC and cause I use DOH grip, and I still managed to drop it)
Manned up and locked it out the second time. **** yeah

Hack squat

One ascending set:
1 plate per side x15 > 2 plate x15 > 2 plate +25x9

Two rest pause sets with
2p +25 x 10 reps
Rest ten seconds do eight more reps

Last set was a drop set super setted with teardrop busters

Three thirty second quad stretches per leg

Abbductor / abductor machine
(I know I know..)

Seated calf raises
105x5x10

Three sets of 45° hyper ss hanging leg raise
 
Solid work and congrats on the PR man; 500lbs is beast. The teardrop busters at the end of a drop set sounds like a great time. :D


aceroni said:
07/30
Blasting old school rap : nas, Dr dre, jurassic five
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It's not old school to me haha. I'm bumping Public Enemy for this morning's session...Welcome to the Terrordome! (and Can't Truss It)
 
breezy11 said:
Solid work and congrats on the PR man; 500lbs is beast. The teardrop busters at the end of a drop set sounds like a great time. :D

It's not old school to me haha. I'm bumping Public Enemy for this morning's session...Welcome to the Terrordome! (and Can't Truss It)
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Thanks man. Once I can pull 500 with spotless technique then I'll be happy.
As of right now I'm thinking it's my hips are my weak point.
I'll have to start hammering them and see if My pulls start improving.

And as far as the TB, my quads were BLOWN UP. The thirty second quad stretches really hurt



I know that Shelby starnes always says " just focus on getting bigger" but I do not agree with this.

Yes my main focus should be on size, BUT I'm not going to ignore weakness to either my physique or weaknesses that are hindering my lifts.. That would make me a ****ty lifter and ****ty BB'r
 
Finally in, just read through the whole thing. The bodybuilders are jealous of your bodyfat, and the powerlifters are jealous of your strength. You win, dude. Also, you eat really incredibly clean all the frickin time. Very impressive work, my friend. Keep it up!
 
herderdude said:
Finally in, just read through the whole thing. The bodybuilders are jealous of your bodyfat, and the powerlifters are jealous of your strength. You win, dude. Also, you eat really incredibly clean all the frickin time. Very impressive work, my friend. Keep it up!
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Welcome.

Honestly I don't think anyone is jealous of me but I really do appreciate the kind words my friend.

Also, as far as the eating, I went a little overboard the last two days. Lasagna and breakfast at a diner on Monday, along with pizza Tuesday night.

Oh well. They were my high days anyway

Edit
definitely holding water from all that food but I look incredibly full much bigger than usual
 
Ace, refresh my memory please. How are u dosing the AP? Only on high days or ed?

Thanks
 
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
 
Sean1332 said:
Just bought some AP as well. Lookin forward to it
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Very cool. Interested on what you think buddy.

aceroni said:
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
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Thank you kind sir :)
 
Trained legs Monday 07/05

Standing unilateral free motion leg curls (three angles)
45x8
50x3x8

- 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
+35x8
+45x8
+35x8

SSB
245x8
275x8
295x8,8,10

-lumbar was still sore from Friday so I didn't go too heavy

GHR
Bw x8,8,10

Donkey calf raise + 175lb brother on back (no homo) 5x15

reverse hyper ss plank
120x3x12 // Bw x 3 x 50 seconds


07/06
Upper

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.
 
Solid session per usual ace.

I like your style. :)

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breezy11 said:
Solid session per usual ace.

I like your style. :)

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=86712"/>
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Thanks brother. I really like hitting the incline like that. Probably do it with the fat bar next time... Well one of the four fat bars we have
 
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English muffin, 4 whole eggs, about five Oz ny strip with mushrooms onion and garlic
 
08/07
Delt / arms

Seated DB rear delt fly
30x5x15

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

Farmers walk
Handles +50lb x 60yd x 10

07 /08 back
1 arm BB rows
75x4x8

free motion low pulley seated supinating rows
80x6
70x4x10

-weight is per side

Chest supported scap row
115 x25
135 x3x12

-weight is per side

Swiss bar pulldown
Outer 150x8
Middle 130x10
Inside 110x12

-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
155x3x20
-last two sets super setting with shrugs with the SSB on my back

Baseball pullover
50x15
60x13
60x12
-last set with drops


08/09

Legs

One leg sldl
Bwx3x15

deficit conventional speed pulls
225x8x3
225x2x3 off floor

Bulgarian split squats
60x6
70x2x6

-weight is dumbbell per hand
-reps are per side

Plate loaded hack squat
one ascending set 45x15 -> 90x10
90x2x12

-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
100x2x10
 
atanocc said:
How do u think ap would work on a dirty bulk? Just sayin? My main source of carbs is white rice
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Honestly I eat mostly Jasmine and basmati (which is white, but not processed, so it does break down a bit slower)

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.
 
aceroni said:
Honestly I eat mostly Jasmine and basmati (which is white, but not processed, so it does break down a bit slower)

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.
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Thanks brother. I mean dirty bulk-meaning my protein sources being used are higher in fat content and upping the carbs abit- consisting more of simple sugars like white rice .Not TOO dirty.. like processed foods
 
atanocc said:
Thanks brother. I mean dirty bulk-meaning my protein sources being used are higher in fat content and upping the carbs abit- consisting more of simple sugars like white rice .Not TOO dirty.. like processed foods
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Yeah if planned out well I think it'll help to minimize fat gains.
 
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.
 
aceroni said:
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.
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Can't wait to see what kinda effects u get from it. I was told u don't start feeling it till about half way through the bottle. I ddnt feel much but I only ran 1 bottle. Maybe with 2 I woulda
 
Post back training
(after prowler work)

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Not much to note from versa just yet

Also wondering if anyone had dosing suggestions for versa
 
aceroni said:
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.
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Sweet!

aceroni said:
Post back training
(after prowler work)

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Not much to note from versa just yet

Also wondering if anyone had dosing suggestions for versa
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On training days take it with your pre-workout or 30-60 min. before (depending on what you prefer if you notice a difference). On off days take it any time, but I prefer upon waking in the morning. Nothing fancy here, just one capsule daily. :)
 
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