Ace gets pumped with AP

[aceroni]

Went in today and Saw my Chiro.
My SI was out, leading to a whole slew of tightness in my low back/hamstring/QL/ glute med..
He took care of it and did ART on all of it. Feeling great

 

[Sean1332]

Went in today and Saw my Chiro. My SI was out, leading to a whole slew of tightness in my low back/hamstring/QL/ glute med.. He took care of it and did ART on all of it. Feeling great

What did he do? Mine keeps popping on occasion. Sometimes if I'm sitting in a chair, I can activate my glute and externally rotate and pop it that way, but my left one doesn't, which sometimes I think it should.

 

[aceroni]

Well he did a bit of art on my glute, took his elbow and dug right in there, then manually adjusted my hips and spine which took care of it. I don't really know how to explain it other than the adjustment was a usual one and Then he did more art on the surrounding areas

 

[Sean1332]

Well he did a bit of art on my glute, took his elbow and dug right in there, then manually adjusted my hips and spine which took care of it. I don't really know how to explain it other than the adjustment was a usual one and Then he did more art on the surrounding areas

Sounds good. Maybe I'll check out a chiro soon

 

[aceroni]

Sounds good. Maybe I'll check out a chiro soon

Do it. Make sure they offer active release therapy. Ask before you go

 

[Sean1332]

Do it. Make sure they offer active release therapy. Ask before you go

What about x-rays?

 

[aceroni]

What about x-rays?

I've never really needed to get an xray at the Chiro.

I don't think you'd need one either.

More often than not they know what's out where just by looking at you and touching you ... Giggity

 

[aceroni]

Trained some legs today, including some SSB squats.

Worked up in sets of 8
Barx2x8
155x2x8
245x8
265x8
285x8
305x8
325x8
335x8

last set with 335 I immediately dropped to 245x10 then 155x12
Both were basically amrap.

This left me gasping for air.

Then 3x30 on the leg press.
These sucked.

 

[herderdude]

Jeebus! That's a hefty dose of SSB. That's a strong-ass top set, and then to drop from it?

 

[aceroni]

Jeebus! That's a hefty dose of SSB. That's a strong-ass top set, and then to drop from it?

The drop set was brutal. 155 is really light, but it sucked after the prior weights

 

[aceroni]

M#5
Chicken sauteed in olive Oil, bacon, siracha, teriyaki sauce, and garlic salt. Simple yet great.

+2c Jasmine rice

 

[aceroni]

Chest and Delts today,

Some slight decline DB presses
70x8
80x8
85x8
90x8
95x8
100x8
110x8

brother helped me with the last two reps on the 110s

tried some decline pin presses, not a big fan, just didn't feel right so I shut it down at 175, slowly working up in sets of six.. These were hard.
(decline was 2, maybe 3 inches max)
Did explosive sets of six working up to 175

15°BB incline
pausing 1"off chest, explode to 3/4 lockout slow negatives
185x5
195x5x5

These felt great and I was really happy to hit these this heavy 3rd I'm my routine

Grip was thumb away from smooth, then tried it 1/2-1" out from there, which was no Bueno for the bicep tendon.

Band work for Delts.. Really happy with this session

 

[aceroni]

Some pics. Vascularity after eating five of the 1/3rd lb or so burritos below

 

[Sean1332]

Road map

 

[aceroni]

This program is getting better and better.
Trained back today

Heavy DB rows
80x10
90x10
95x10
100x10
110x10
120x20

Next time I'll try the 130s for 20.

Bodybuilder bull****
Pulldowns, pullovers

Rack pulls (4 pin.. Right below knee)
Did singles up to 435
Then did 435x10x1 (sets x reps.. Right Sean) with ten seconds rest inbetween each single


These felt great. My technique and explosiveness felt awesome. Towards the seventh rep I could feel my back starting to round. Only slightly though.

Banded hyper extensions

 

[Sean1332]

Gnarly DB rows

 

[herderdude]

That's an awesome sesh!

 

[aceroni]

Thanks fellas. At first I was worried Meadows wouldn't include much explosive work, but he has been hanging with Dave Tate.

Apparently chains are coming.

 

[CincyKiller45]

Good workout brother. I don't know how you guys DB row so much.

 

[Sean1332]

Good workout brother. I don't know how you guys DB row so much.

Don't know how much you can do until you do it. Just don't touch anything under 100.

 

[CincyKiller45]

Yeah, I just feel like I get too much body English going on anything over 100 for a decent amount of reps.

 

[aceroni]

Be careful with the body English, I once tore my RA with too much English doing dead stop DB rows with the 170 s

 

[CincyKiller45]

Be careful with the body English, I once tore my RA with too much English doing dead stop DB rows with the 170 s

Jesus, 170's tho? I'm definitely cautious about body English. I feel I get much more out of TUT/BB'ing style for my accessories anyways.

 

[aceroni]

Yeah I was doing sets of ~5-6 DB dead stop rows and I jumped from a successful set with 150 to a tearing set of 170.. Rookie mistake

 

[TheMovement]

Dont even know what those look like! Pssh 170s lol the Y doesn't believe in those one bit

 

[aceroni]

Dont even know what those look like! Pssh 170s lol the Y doesn't believe in those one bit

My current gym has all the way up to 100 in 5#increments. Then 100, 110, 120, 130 and 150

the gym I was at when i actually tore my RA rowing only had up to 100, but we had a handle we could attach plates to.. This is where I made my first mistake.

 

[aceroni]

Today was my light leg day, and let me say I felt amazing

Started with standing ham curls 6x10

Mastadon squats
Bar x6,6
155x6,6
245x6
265x6
285x6
305x6
325x6
345x6
350x6
360x6

They felt so damn good I just kept adding tens. Once I got to the 360, it really didn't feel hard, but my bar speed slowed down a TINY bit.
This is supposed to be my light day so I just shut it down there.. I have yet to go that heavy on a light day so I called it.

4x20 squat machine, just pumping blood in the legs

 

[classic34]

I think it's time for another suppdate! How is everything treating you Ace? Any changes coming up?

 

[CincyKiller45]

Hell of a workout Ace. I'm now going to look up mastadon squats.

 

[aceroni]

As far as a suppdate, currently using Anabeta elite at 4-5x day
Og erase at 1 cap EOD -it's strong

That and the staples, aminos, WHEy, Karbolyn,

I started eating more and i'm floating around 180-185.
Looking WAY bigger since starting this mountain dog program.

Still staying lean and dry too, for the most part.

few friends at the gym were Mirin. They told me i'm looking great, always nice to hear.


cincy- i'm just referring to the fact that I did regular back squats with the Mastadon squat bar.. It's much thicker and weighs 65lb.. Hence the poundages.

The thickness of the bar distributes the weight more easily, and it feels much better on my back.

 

[aceroni]

here's a pic from today, after a really light, quick, chest and delt session.

Not sure my weight, I'll check Monday morning.

Also, i'm going to start trying to train 7 days a week as opposed to five. The two extra light days for chest and back should treat me well

 

[Sean1332]

I'm still thoroughly impressed that you achieve that naturally. You and Breezy are both very motivating.

 

[aceroni]

Thanks Sean, it means a lot brother... I've been training for almost ten years now, so it's taken some time

 

[HBull]

In for this log!

 

[classic34]

As far as a suppdate, currently using Anabeta elite at 4-5x day
Og erase at 1 cap EOD -it's strong

That and the staples, aminos, WHEy, Karbolyn,

I started eating more and i'm floating around 180-185.
Looking WAY bigger since starting this mountain dog program.

Still staying lean and dry too, for the most part.

few friends at the gym were Mirin. They told me i'm looking great, always nice to hear.


cincy- i'm just referring to the fact that I did regular back squats with the Mastadon squat bar.. It's much thicker and weighs 65lb.. Hence the poundages.

The thickness of the bar distributes the weight more easily, and it feels much better on my back.

Mastadon bar huh...I never knew what those bars were called. I was able to use one once for back squats and loved it.

I'm still thoroughly impressed that you achieve that naturally. You and Breezy are both very motivating.

Absolutely. Both of Ace and Breezy have incredible physiques.

 

[bean5er]

Ace, you are a freaking beast! That is all

 

[aceroni]

In for this log!

welcome.


Thanks for the kind words guys

 

[aceroni]

Just a real quick suppdate

Fullness, dryness, and vascularity are through the roof..
Strength is going good too.

The days I drop my carbs just so slightly I dry out quickly.

On Tuesday I did some pressing:

3" decline DB press
80x8
90x8
95x8
100x8
110x8
120x6 +2 more with spotters help

15° reverse band BB incline
275x5
295x5 was too slow, went back down
275x3x5

Used the EFS orange light bands

For these I pause about an inch off my chest and explode upwards.

The band helps a lot, obviously. How much, I don't really know.

Either way it felt good to be explosive with that much weight in my hands, and will help my confidence.