Ace's training log

aceroni

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Hey Guys,
Figured I'd start a new training log. Currently 5'8", ~190lb offseason bodybuilder training to get bigger and stronger. I'd say i'm sitting around ~10-12% bf.. haven't had it measured, just eyeballing.

My diet is (usually) pretty clean, I eat a lot of home cooked meals..
although lately I've been eating a bit more diner food.. Although it shows in my waist, it is also showing on my barbell- So I'm not mad about it.

I train 4 days a week currently, and I cycle my carbs to match my training.

Current supplements are just staples-
Multi
Creatine
Karbolyn and amino IV intra
Recently just dropped post workout protein, I add shakes in occasionally if I know I won't get to eat for an hour or so after training, otherwise I'll just go home and pound some food.
Anyway, I'm currently doing John Meadow's Championship season program three. I just started Week 9.

Here's yesterdays leg/ squat session. I'm pretty happy about it- we've been doing BB style squats and I was very relieved to get to do some explosive squats.

Just for the record... sets x reps

Lying leg curls 5x10
strict form, slow negatives

SSB squats (bar is 65 hence the weird weights)
bar x2x6 ... Playing with Herder's recommendation on TORQUE/ ham curling into the hole and damn it felt good with all the blood in my hams at this point
155x6
245x6
275x6 + belt (sorry cincy, the SSB is a bitch)
305x6
325x6
345x6

Lost explosiveness on the last set, and my chest started to fall, so I called it there. Either way I was happy about it.
Once I got to two plates I had to stop torquing so hard because my knees weren't liking it.

Routine called for a hack squat next, but we dont have one so i used another squat machine that uses air pressure..

worked up to 460x10... but it's a ****in machine- so that weight really doesn't mean ****.

DB lunges
65lb per hand x 10 reps per leg... three sets. These sucked ass. I hate lunges.

DB RDLs

70x8
75x8
80x8
85x8

focused on slow negatives here and not locking out. constant tension on the hams. Should have went heavier here but I was gassed from everything else..

Standing calves ss dorsi flexion... whatever

V upsx6x10

Going to do some chest and delt work today. Heavy DBs followed by explosive band work. Looking forward to it.
 
napalm

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First!

In for gheyness and quote edits...
 
CincyKiller45

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Subbed.

No apologies on the belt ace. You scrong.
 
CountryLiftin

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Subbed!
 

aceroni

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Welcome everyone. Thanks for joining.

Trained some chest / delts today.
Did pre-hab for a good hour before hand at my house, and it was WELL worth it. Everything felt great, and I had no pains / tweaks at all..

DB flat press
20x15, 40x15, 55x15
70x8
80x8
85x8
90x8
95x8
100x8

constant tension on these

BB Incline
barx6
135x6
165x6
185x6
195x6
205x6
215x6
225x6 PR

Did these stopping roughly 1/2-1" above chest, driving to 3/4 lockout

Banded BB bench (EFS red shorts)
115x5
135x4x5
set x rep
1 second pause on chest, 1 second flex at top
These were explosive. Attempting to move the bar quickly, but it was hard after all the prior pressing.

Machine flys 2 x 20
Laterals 1x15, 4x8
Ultra wide OH press 65x4x10
Rear delt machine flys 15,12,10,8

Finished with DB rear delt destroyers
55x60, 25x30, 10x10

these were ****in brutal.

Overall, great session... Everything felt great. Pump was ridiculous.

On another note, my lil bro (15 yrs old ~150lb) was doing some squats today. He did 5 reps with 225 on the SSB. **** yea! PRS all around

Edit: he did that beltless
 
CincyKiller45

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Great work Ace, I love the way you train. More BB'ers need to train like this, your physique speaks for itself.
 

aceroni

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Great work Ace, I love the way you train. More BB'ers need to train like this, your physique speaks for itself.
Thank you man.
The heavy compounds lifts are very important, too many "bodybuilders" (I use that term lightly) neglect them.
That is the foundation, the fluff work is just extra to round out my physique.
 
napalm

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Thank you man. The heavy compounds lifts are very important, too many "bodybuilders" (I use that term lightly) neglect them. That is the foundation, the fluff work is just extra to round out my physique.
Vids or or never happened

J/k bro, nice job.

That said, vids help immensely...
 

aceroni

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I should start recording, but as a rule of thumb I never bring my phone in the gym, as it's a distraction and I'm there to train.

but yeah I should. You guys know your **** and could really help my form.

shoulder feels a bit funky. Going to hit the rotator reliever.
 
Devildog_

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In fer dem GainZ Bruh. And to steal some workouts from you mwah aha
 

aceroni

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The rotato-reliever is a thing my brother bought

It's basically a handle, with a small cord, with a weighted ball on the end.
You spin it in circles both clockwise and counterclockwise at different angles.

It gets a lot of blood in the Tater tots, feels amazing.

Subbed for ace's first meet.
This made me laugh. one of the trainers at my gym is hosting a meet within the next week or two, and I kind of just forgot about it and have been volume training.

He's hosting APF /AAPF nationals soon (for the second time) and maybe I'll end up training for that.

After I finish this program I'll have been training volume for roughly 24 Weeks.

At that point I'll either:

a- do another six- twelve Weeks of volume (one off the programs involves squatting twice weekly),

or

b- if his meet is soon, delve into some sort of strength program.
my gym has all the tools, I might as well use them.

The only thing I worry about is heavy flat benching.
I've had a minor pec tear once before, and it was not a good time.

Edit: if you French fry when you're supposed to pizza, you're gonna have Bad time mmmmmkayyy
 
jimbuick

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I'm training with volume straight into TSM, am I doing it wrong?
 

aceroni

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So what are your openers gonna be?
Haha I'd honestly have no idea.
That's why I'd like to strength train for a bit first get used to having heavy weight on my back again.

I'm training with volume straight into TSM, am I doing it wrong?
I'm not really sure man. Idk how to train for strongman events let alone a meet.

Don't get me wrong, I'm not getting weaker doing this training, it's just I think I personally would do better to train for strength into a meet
 

aceroni

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Trained some back today

One arm BB rows
85x2x10
95x2x10

Using 25 lb plates

Meadows rows
75x3x15

Chest supported rows
3 plates per side x3x10

DB pullovers 60x3x10

DB shrugs
80x10
85x10
90x2x10
Three second flex at top

Efts 45° hypers
Thick orange light band 3x15

Calf work. Boom. Done.

Thinking back, I think that 345 x6 on the SSB was a pr
 
RegisterJr

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I'm here.

Carry on.
 

aceroni

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Welcome guys, thanks for joining.

Taking an off day today, which has consisted of a nap and making enchiladas.

Edit: two naps and multiple rounds of enchiladas
 
bolt10

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In.
 
Devildog_

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Welcome guys, thanks for joining. Taking an off day today, which has consisted of a nap and making enchiladas. Edit: two naps and multiple rounds of enchiladas
Dammit now I want enchiladas..... And a nap
 

aceroni

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breakfast today

4 eggs, 1/2 c whites

Potatoes plus peppers and onions

Edit: working three twelves this weekend.. (just like every weekend).
Today will be an off day, Saturday arms, Sunday off, Monday legs.

I tend to do lower carbs high fats on the weekends, but lately I've been slippin'. Let's see if I can get my **** together.
 
RegisterJr

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How much higher in fats do you do?
 

aceroni

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My carb cycling typically looks like this (providing I eat clean and don't cheat)

Training days
500-600 carb
70-100 fats
225-250 pro

Off days
100-150 carb
100-150 fats
250-300 pro

These are very rough estimates.
As you can see, as my carbs go down protein and fats come up, and vice versa.

Also, my total calories are decreased on my non training days
 
RegisterJr

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My carb cycling typically looks like this (providing I eat clean and don't cheat)

Training days
500-600 carb
70-100 fats
225-250 pro

Off days
100-150 carb
100-150 fats
250-300 pro

These are very rough estimates.
As you can see, as my carbs go down protein and fats come up, and vice versa.

Also, my total calories are decreased on my non training days
One day I will get my carbs up there...
 

aceroni

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One day I will get my carbs up there...
Just increase them very slowly. That way your metabolism can adjust without you getting excessively fat.
Eventually you can get them up there.
 
RegisterJr

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Just increase them very slowly. That way your metabolism can adjust without you getting excessively fat.
Eventually you can get them up there.
That's the plan. Once I get my BF down a little lower. I was right where I wanted to be last summer for it but threw too many at my metabolism too fast.
 

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The day napalm has been waiting for has finally arrived... Arm day.

don't worry napalm I'll make sure to get thorough video footage of press downs and curls.

Edit: took the new cherry limeade alphamine before breakfast. Going to start using this on my work days to keep hunger low.
Holy ****, what is food. I don't want to eat.
 

aceroni

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Did a quad set for triceps, four exercises back to back

Seated dip machine
Db pronated kick back
Bent over rope extension
CG pushups

Four rounds of the above

Db hammer curls
Ez bar curls
Reverse grip ez bar preacher curls
Supinated db curls

Calf work.

Quick boring day but perfect for getting the blood flowing before work.. Also had a huge arm pump, it was nice.
 
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aceroni

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Trained legs today.
hips and lower half felt great today.. I just wasn't feeling that strong.

Volume is starting to taper back down and i'm to week 10 of 12 on the program. Starting to feel beat down.

Lying leg curl
2x10
1x10 ->8 + 25 partials

arrow represents drop sets

SSB
Bar (65#) x 3 x6
Took three sets for me to hit depth, the trainers at the gym were calling me out..
Weird because I felt great
155x6
245x6
275x6 belt
305x6
325x6
330x6
This was much slower than last Weeks 345.. Oh well.

Air squat (hack)
Two warmup
350x10->320x8->220x20

Split squat (rear lunges on air squat machine)
135x12
115x12
Reps are per, leg

Thirty second rest between the two sets.. Was gasping after that and the 20reps

Db rdl
80x3x8

slow negative, work stretch, stop at knee go back down


calf work

Too tired for core.. Tomorrow.

Edit: forgot to mention but I've been doing five reps per side of Bw Bulgarians inbetween squats. Feels good on the hips
 
bean5er

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Trained legs today.
hips and lower half felt great today.. I just wasn't feeling that strong.

Volume is starting to taper back down and i'm to week 10 of 12 on the program. Starting to feel beat down.

Lying leg curl
2x10
1x10 ->8 + 25 partials

arrow represents drop sets

SSB
Bar (65#) x 3 x6
Took three sets for me to hit depth, the trainers at the gym were calling me out..
Weird because I felt great
155x6
245x6
275x6 belt
305x6
325x6
330x6
This was much slower than last Weeks 345.. Oh well.

Air squat (hack)
Two warmup
350x10->320x8->220x20

Split squat (rear lunges on air squat machine)
135x12
115x12
Reps are per, leg

Thirty second rest between the two sets.. Was gasping after that and the 20reps

Db rdl
80x3x8

slow negative, work stretch, stop at knee go back down


calf work

Too tired for core.. Tomorrow.

Edit: forgot to mention but I've been doing five reps per side of Bw Bulgarians inbetween squats. Feels good on the hips
Great session Ace. I just started week one of this program again. I want to run it again since I have bands now.

I was beat up coming into the last phase also.

What program you thinking next big guy?
 
herderdude

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Finally subbed. Good idea on supersetting the split squats. A good way to make sure they aren't left out.
 

aceroni

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Great session Ace. I just started week one of this program again. I want to run it again since I have bands now.

I was beat up coming into the last phase also.

What program you thinking next big guy?
Not quite sure

Looks like i'm taking a vacation during what is supposed to be week twelve

I'm not happy abut it, but I couldn't pass up the chance to go to Florida.

probably more mountain dogging, until I get bored then I'll do some straight strength training.

Finally subbed. Good idea on supersetting the split squats. A good way to make sure they aren't left out.
Finally. Now it's a party.
 
napalm

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The day napalm has been waiting for has finally arrived... Arm day. don't worry napalm I'll make sure to get thorough video footage of press downs and curls.
Que? No comprende amigo!

Lol...
 

aceroni

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Chest / Delts today

Machine press
3x8

BB incline
135x6
165x6
185x6
205x6
225x6
230x6

Stop 1-2" off chest drive to just shy of lockout

Banded BB flat
135x6
145x5
155x4
165x3
175x2

Pause on chest, explode to lockout, flex for a second at the top
These felt great, and I should have went a bit heavier

dips
Bw x 19

Rear delt flys (reverse chest fly)
20,15,12,10

Flex At top

Bent over BB row
115x3x15
Did these like a Pendlay, wide grip, elbows out, constant tension

DB laterals
25x15
30x2x12

Calf work
 
bean5er

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Chest / Delts today

Machine press
3x8

BB incline
135x6
165x6
185x6
205x6
225x6
230x6

Stop 1-2" off chest drive to just shy of lockout

Banded BB flat
135x6
145x5
155x4
165x3
175x2

Pause on chest, explode to lockout, flex for a second at the top
These felt great, and I should have went a bit heavier

dips
Bw x 19

Rear delt flys (reverse chest fly)
20,15,12,10

Flex At top

Bent over BB row
115x3x15
Did these like a Pendlay, wide grip, elbows out, constant tension

DB laterals
25x15
30x2x12

Calf work
Nice work.

I remember you making progress with your back recently by changing your routine up a bjt. Chest and back day or two back days? Care to refresh my memory
 

aceroni

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Nice work.

I remember you making progress with your back recently by changing your routine up a bjt. Chest and back day or two back days? Care to refresh my memory
Well when I tore my pec I was training back three times a week. When I started training chest again I was doing back twice a week, once heavy, once light, inbetween sets of chest.
 

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here's a photo from today. Trained about four hours ago so barely and pump any more

Sitting about 190 ish

... No homo?
 
jimbuick

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Bro, you seriously need a tan.


And some facial hair or something......



How old are you even?
 

aceroni

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Bro, you seriously need a tan.

And some facial hair or something......

How old are you even?
I shave for work every week brother.
If something hazardous spills or I need to take care of hazardous waste, I need a good seal on my respirator. So sorry about the beard.

And it's the middle of winter, so yeah, i'm white.

I'm 24. Been lifting for ten ish years steadily., longest break I took was broken collar bone.

Also, thanks for joining.
 

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