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Ace labs G’d up log

Get Shredded!
looking big, good luck rest of prep.
 
**Stats**
Height: 5’10
Weight: 229.5lbs

**Weeks out from show day: 7 weeks

**Gear**
300mg Test E
200mg Tren A
200mg Mast P
2iu Gh
50mg proviron
40mcg Clen


**Diet**
Meal 1:
2.5 scoops whey isolate protein + 1/2 scoop glycofuse

Meal 2: pre workout
8.5oz chicken + 5.5oz jasmine rice

Intra workout:
32oz Gatorade + 2.5 scoops EAA’s + 2 scoops glutamine + 2 scoops creatine mono + 2 scoops taurine

Meal 3: post workout
3 scoops whey isolate protein + 1/4 cup cream of rice + 100g banana + 50g blueberries + 50g blackberries

Meal 4:
8.5oz chicken + 100g green beans + 75g avocado

Meal 5:
16oz egg whites + 1tbsp almond butter


**Workout**
-quads/calves

S1) warm up: 3 sets, 15-20 reps
Single leg extension -> hip circle bodyweight squats -> ankle mobility

S2) hack squats
1 work set/1 back off set 3 second eccentric, 15/10 reps

S3) machine abductors
3 sets, 10-15 reps
**last set drop set

S4) single leg close stance leg press 2 second eccentric
3 sets, 10 reps

S5) leg extension
3 sets, 15 reps
**last set drop set

S6) seated single leg calf raise
4 sets, 12-15 reps
**finish with 5 partials

S7) standing calf raises
1 set, 20 reps
**focused on full contractions in both end ranges with holding for 2 seconds both concentrically and eccentrically

**Notes**

Woke up to a new low weight of 229.5lbs. Getting tighter by the day. Made a great quad session today. Took it one set at a time and brought intensity & application to the party. Have really even more mindful of volume right now since the food is so low. So I’m not taking any unnecessary warm up sets.

Roughly 49 days until the show. Even though I feel low on energy and pretty shitty for lack of better words I do feel good in the sense of what I’m bringing. The time away from the stage to develop some more did some good. For the regional level I’ll be very competitive. Once I qualify for nationals again though I’ll need to level up some more to bring something worthy of winning a pro card
 
**Stats**
Height: 5’10
Weight: 226.8lbs

**Weeks out from show day: 5.5 weeks

**Cardio: fasted 35 minutes HIIT intervals + post workout 15 minutes HIIT intervals

**Gear**
300mg Test E
200mg Tren A
200mg Mast P
2iu Gh
50mg proviron
60mcg Clen
25mg Winstrol


**Diet**
Meal 1:
2 scoops whey isolate protein + 150g blackberries

Meal 2: pre workout
8.5oz chicken + 3.5oz jasmine rice + 8g macadamia nut oil

Intra workout:
32oz Gatorade + 2.5 scoops EAA’s + 2 scoops glutamine + 2 scoops creatine mono + 2 scoops taurine

Meal 3: post workout
3 scoops whey isolate protein + 1/4 cup cream of rice + 100g banana + 100g blueberries

Meal 4:
8.5oz chicken + 100g green beans

Meal 5:
16oz egg whites + 16g almond butter


**Workout**
-active recovery


**Notes**
Sorry I’ve been slacking on logging. Been caught up with juggling work, prep and business. But as far as adherence to prep it’s been 100%. Everything is going well. Getting leaner by the week. Prep brain is in full effect and energy is super low.

I’ve cut back warm up sets to minimize any additional volume in my training and really consolidated my program to be as efficient as possible since calories are so low.

Been extra focused working on posing and perfecting it. Almost where it needs to be just mastering a few micro changes that make a big difference in the presentation.
 
**Stats**
Height: 5’10
Weight: 226.8lbs

**Weeks out from show day: 5 weeks

**Cardio: fasted 35 minutes HIIT intervals + post workout 15 minutes HIIT intervals

**Gear**
300mg Test E
200mg Tren A
200mg Mast P
2iu Gh
50mg proviron
60mcg Clen
25mg Winstrol


**Diet**
Meal 1:
2 scoops whey isolate protein + 150g blackberries

Meal 2: pre workout
8.5oz chicken + 3.5oz jasmine rice + 8g macadamia nut oil

Intra workout:
32oz Gatorade + 2.5 scoops EAA’s + 2 scoops glutamine + 2 scoops creatine mono + 2 scoops taurine

Meal 3: post workout
3 scoops whey isolate protein + 1/4 cup cream of rice + 100g banana + 100g blueberries

Meal 4:
8.5oz chicken + 100g green beans

Meal 5:
16oz egg whites + 16g almond butter


**Workout**
-lats/rear delts/traps

S1) plate loaded single arm wide grip pulldown
2 sets, 10-12 reps

S2) chest supported Tbar row
2 sets, 10-12 reps

S3) plate loaded lat pull over
2 sets, 12-15 reps

S4) cable rear delt open ups superset with face pulls superset with machine rows
3 sets, 20/10/15 reps

S5) cable single arm rear delt ext superset with cable mid rows superset with db shrugs
3 sets, 10/20/20 reps

**Notes**
Today was another grinder. Every Thursday I wake up feeling even less energized for the last few weeks. And energy is already low so days like today everything feels like extra effort is required to even do the simplest tasks. Regardless still got in all my work. Did all my cardio, had a decent training session and worked on posing for 30 minutes.

Even tho weight isn’t dropping like crazy any more I’m definitely getting leaner by the day. Vascularity and lines are showing a bit more each day. Everything is coming together as it should be.
 
Just keep it up! I am interested in the almond butters and other nut butters . Very different to add to egg whites ...mmm anything to make em all go down with some flavor !

Max
 
IML Gear Cream!
Just keep it up! I am interested in the almond butters and other nut butters . Very different to add to egg whites ...mmm anything to make em all go down with some flavor !

Max

Exactly man. It definitely gives a sense of satisfaction especially being in such a depraved state.
 
**Stats**
Height: 5’10
Weight: 222.5lbs

**Weeks out from show day: 4.5 weeks

**Cardio: fasted 35 minutes HIIT intervals + post workout 15 minutes HIIT intervals

**Gear**
300mg Test P
200mg Tren A
400mg Mast P
2iu Gh
50mg proviron
80mcg Clen
25mg Winstrol


**Diet**
Meal 1:
2 scoops whey isolate protein + 150g blackberries

Meal 2: pre workout
8.5oz chicken + 3.5oz jasmine rice + 8g macadamia nut oil

Intra workout:
32oz Gatorade + 2.5 scoops EAA’s + 2 scoops glutamine + 2 scoops creatine mono + 2 scoops taurine

Meal 3: post workout
3 scoops whey isolate protein + 1/4 cup cream of rice + 100g banana + 100g blueberries

Meal 4:
8.5oz chicken + 100g green beans

Meal 5:
16oz egg whites + 16g almond butter


**Workout**
Rest day
-did 2 - 30 minute posing sessions

**Notes**
Sorry I’ve been slacking again. But everything is on point. So much so that after this last weeks check in my coach cut cardio in half for this week to let the body recover some since food is low to then make one more push into the show. He also upped my masteron dosage.

My previous low before today was 224.1lbs on Sunday. Yesterday I was 224.8lbs but then today I hit a new low of 222.5lbs. Which means the strategy my coach applied in backing off workload let me body relax/recover from instead of being stressed more which reduced inflammation and cortisol which gave me a big drop. Actually haven’t had a drop like that in the last 3-4 weeks as I’ve been dropping 1-2lbs per week steadily.

Also noticed I was a bit sharper. Still very flat tho but that’s what is necessary to keep bringing in my conditioning. Which is improving almost daily now. And at the very least every 3-4 days a little more noticeable vascularity and striations start to show.

Definitely on track to bring my best.
 
Sounds good! You know the flat muscles are just part of it, they blow up like balloons !!. Glad you had the drop and less stress! Kick ass BangerP! . I know I am!

Max
 
**Stats**
Height: 5’10
Weight: 220.7lbs

**Weeks out from show day: 5.5 weeks

**Cardio: fasted 35 minutes HIIT intervals + post workout 15 minutes HIIT intervals

**Gear**
300mg Test P
200mg Tren A
400mg Mast P
2iu Gh
50mg proviron
80mcg Clen
25mg Winstrol
25mcg t3
100mcg t4


**Diet**
Meal 1:
2 scoops whey isolate protein + 26g oatmeal

Meal 2: pre workout
8.5oz chicken + 8g macadamia nut oil

Intra workout:
16oz Gatorade + 2.5 scoops EAA’s + 2 scoops glutamine + 2 scoops creatine mono + 2 scoops taurine

Meal 3: post workout
3 scoops whey isolate protein + 45g cream of rice + 50g banana + 100g blueberries

Meal 4:
8.5oz chicken + 100g green beans

Meal 5:
16oz egg whites + 16g almond butter


**Workout**
Rest day
-did 1 - 30 minute posing sessions

**Notes**
What’s up y’all?

So my coach and I ended up pushing my show back 2 weeks just to have a little more time to bring exactly what we want. Which is perfectly fine with me as I’d rather take a little more time to be fully dialed in as we’d like rather then be dead set on a show. Tho I was looking forward to the original 1st show of this year I’m even more looking forward to bringing my all time best.

We made some changes this Monday as well. Added t3 & t4 in. Dropped some more carbs. And it’s already yielded some good returns. We will assess where to go this weekend based off how my body responds to these initial changes.
 
**Stats**
Height: 5’10
Weight: 215.0lbs

**Weeks out from show day: 4.5 weeks

**Cardio: fasted 35 minutes HIIT intervals + post workout 15 minutes HIIT intervals

**Gear**
300mg Test P
200mg Tren A
400mg Mast P
2iu Gh
50mg proviron
80mcg Clen
25mg Winstrol
25mcg t3
100mcg t4


**Diet**
Meal 1:
2 scoops whey isolate protein + 26g oatmeal

Meal 2: pre workout
8.5oz chicken + 8g macadamia nut oil

Intra workout:
16oz Gatorade + 2.5 scoops EAA’s + 2 scoops glutamine + 2 scoops creatine mono + 2 scoops taurine

Meal 3: post workout
3 scoops whey isolate protein + 45g cream of rice + 50g banana + 100g blueberries

Meal 4:
8.5oz chicken + 100g green beans

Meal 5:
16oz egg whites + 16g almond butter


**Workout**
Rest day
-did 2 - 10 minute posing sessions

**Notes**
Still grinding out this final push but closing in on the conditioning aimed for. Getting tighter by the day. Extremely flat and energy is all time low. But that’s exactly where we want to be. Making the most out of my workouts and somehow hitting new PR’s on my weights here and there.

All things considered it’s going great. Never been this lean this far out. Definitely on track to bring my best all around.
 
**Stats**
Height: 5’10
Weight: 215.0lbs

**Weeks out from show day: 4.5 weeks

**Cardio: fasted 35 minutes HIIT intervals + post workout 15 minutes HIIT intervals

**Gear**
300mg Test P
200mg Tren A
400mg Mast P
2iu Gh
50mg proviron
80mcg Clen
25mg Winstrol
25mcg t3
100mcg t4


**Diet**
Meal 1:
2 scoops whey isolate protein + 26g oatmeal

Meal 2: pre workout
8.5oz chicken + 8g macadamia nut oil

Intra workout:
16oz Gatorade + 2.5 scoops EAA’s + 2 scoops glutamine + 2 scoops creatine mono + 2 scoops taurine

Meal 3: post workout
3 scoops whey isolate protein + 45g cream of rice + 50g banana + 100g blueberries

Meal 4:
8.5oz chicken + 100g green beans

Meal 5:
16oz egg whites + 16g almond butter


**Workout**
Rest day
-did 2 - 10 minute posing sessions

**Notes**
Still grinding out this final push but closing in on the conditioning aimed for. Getting tighter by the day. Extremely flat and energy is all time low. But that’s exactly where we want to be. Making the most out of my workouts and somehow hitting new PR’s on my weights here and there.

All things considered it’s going great. Never been this lean this far out. Definitely on track to bring my best all around.

Keep at it and get ready for the filler up

Max
Well Wishes and Kick some Ass BangerP
 
**Stats**
Height: 5’10
Weight: 214.4lbs

**Weeks out from show day: 3 weeks

**Cardio: fasted 35 minutes HIIT intervals + post workout 15 minutes HIIT intervals

**Gear**
300mg Test P
200mg Tren A
400mg Mast P
2iu Gh
50mg proviron
80mcg Clen
25mg Winstrol
37.5mcg t3
100mcg t4


**Diet**
Meal 1:
2 scoops whey isolate protein + 26g oatmeal

Meal 2: pre workout
8.5oz chicken + 8g macadamia nut oil

Intra workout:
16oz Gatorade + 2.5 scoops EAA’s + 2 scoops glutamine + 2 scoops creatine mono + 2 scoops taurine

Meal 3: post workout
3 scoops whey isolate protein + 45g cream of rice + 50g banana + 100g blueberries

Meal 4:
8.5oz chicken + 100g green beans

Meal 5:
16oz egg whites + 16g almond butter


**Workout**
Arms & delts

S1) cable rope tricep pushdown SS cable straight bar curls
3 sets, 20-30 reps

S2) cable straight bar tricep pushdown SS Db alt hammer curls
3 sets, 15-20 reps

S3) cable dual handle underhand pushdowns SS preacher single arm curls
3 sets, 15-20/10-12 reps

S4) cable rope tricep over head ext SS cable reverse curls
3 sets, 15-20 reps

S5) seated db alt front raises SS seated db lateral raises SS db around the worlds
2 sets, 12-15 reps

S6) Db 6 ways SS db partials laterals
1 set, 12-15 reps

**Notes**
Just came off a 2 day refeed consisting of an additional 420g carbs spread over 3 meals (140g each meal) after hitting a new low of 210.3lbs. After the second day of refeeding I weighed in today at 214.4lbs. Got a little bit of fullness back to stoke the fire some. Today was back to the original diet plan which is roughly 134g carbs.

Feeling a bit more energized from the refeed but nothing extraordinary as I’ve been pushing hard these last 4 weeks or so on very low calories. But from here on out refeeds will most likely be implemented as needed to start to revive the body some. Once I get to about 2 weeks out more then likely my coach will start reversing my diet to fill me out slowly and steadily so we cruise right into the show on point.
 
**Stats**
Height: 5’10
Weight: 214.4lbs

**Weeks out from show day: 3 weeks

**Cardio: fasted 35 minutes HIIT intervals + post workout 15 minutes HIIT intervals

**Gear**
300mg Test P
200mg Tren A
400mg Mast P
2iu Gh
50mg proviron
80mcg Clen
25mg Winstrol
37.5mcg t3
100mcg t4


**Diet**
Meal 1:
2 scoops whey isolate protein + 26g oatmeal

Meal 2: pre workout
8.5oz chicken + 8g macadamia nut oil

Intra workout:
16oz Gatorade + 2.5 scoops EAA’s + 2 scoops glutamine + 2 scoops creatine mono + 2 scoops taurine

Meal 3: post workout
3 scoops whey isolate protein + 45g cream of rice + 50g banana + 100g blueberries

Meal 4:
8.5oz chicken + 100g green beans

Meal 5:
16oz egg whites + 16g almond butter


**Workout**
Arms & delts

S1) cable rope tricep pushdown SS cable straight bar curls
3 sets, 20-30 reps

S2) cable straight bar tricep pushdown SS Db alt hammer curls
3 sets, 15-20 reps

S3) cable dual handle underhand pushdowns SS preacher single arm curls
3 sets, 15-20/10-12 reps

S4) cable rope tricep over head ext SS cable reverse curls
3 sets, 15-20 reps

S5) seated db alt front raises SS seated db lateral raises SS db around the worlds
2 sets, 12-15 reps

S6) Db 6 ways SS db partials laterals
1 set, 12-15 reps

**Notes**
Just came off a 2 day refeed consisting of an additional 420g carbs spread over 3 meals (140g each meal) after hitting a new low of 210.3lbs. After the second day of refeeding I weighed in today at 214.4lbs. Got a little bit of fullness back to stoke the fire some. Today was back to the original diet plan which is roughly 134g carbs.

Feeling a bit more energized from the refeed but nothing extraordinary as I’ve been pushing hard these last 4 weeks or so on very low calories. But from here on out refeeds will most likely be implemented as needed to start to revive the body some. Once I get to about 2 weeks out more then likely my coach will start reversing my diet to fill me out slowly and steadily so we cruise right into the show on point.

Coming quick! The fill up Should be awesome ! You already know how to get that part done from the past . Time to shine ! Wish you the best of luck! I am in the same boat , just hope I come in with a full look and a ridiculous shoulder to waist taper. Currently working on that now

Max
 
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