Ace's training log
- 03-14-2014, 03:09 PM
- 03-14-2014, 07:04 PM
03-15-2014, 01:08 PM
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.
03-15-2014, 08:03 PM
Did a quad set for triceps, four exercises back to back
Seated dip machine
Db pronated kick back
Bent over rope extension
Four rounds of the above
Db hammer curls
Ez bar curls
Reverse grip ez bar preacher curls
Supinated db curls
Quick boring day but perfect for getting the blood flowing before work.. Also had a huge arm pump, it was nice.
03-16-2014, 08:33 AM
03-16-2014, 03:52 PM
03-17-2014, 11:31 PM
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
1x10 ->8 + 25 partials
arrow represents drop sets
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
This was much slower than last Weeks 345.. Oh well.
Air squat (hack)
Split squat (rear lunges on air squat machine)
Reps are per, leg
Thirty second rest between the two sets.. Was gasping after that and the 20reps
slow negative, work stretch, stop at knee go back down
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
03-17-2014, 11:59 PM
03-18-2014, 12:12 AM
Finally subbed. Good idea on supersetting the split squats. A good way to make sure they aren't left out.
03-18-2014, 12:15 AM
03-18-2014, 12:18 AM
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.
03-18-2014, 08:55 AM
03-18-2014, 07:04 PM
Chest / Delts today
Stop 1-2" off chest drive to just shy of lockout
Banded BB flat
Pause on chest, explode to lockout, flex for a second at the top
These felt great, and I should have went a bit heavier
Bw x 19
Rear delt flys (reverse chest fly)
Flex At top
Bent over BB row
Did these like a Pendlay, wide grip, elbows out, constant tension
03-18-2014, 07:09 PM
03-18-2014, 07:34 PM
03-18-2014, 08:50 PM
here's a photo from today. Trained about four hours ago so barely and pump any more
Sitting about 190 ish
... No homo?
03-18-2014, 08:59 PM
03-18-2014, 09:06 PM
You and Bolt are photoshopped!!
03-18-2014, 09:08 PM
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.
03-18-2014, 09:09 PM
03-18-2014, 09:16 PM
And, I'm just saying, in that picture you look like a jacked 12 year old. Nothing a little stubble can't fix.
And as far as respirators, they said the same **** in the army about how it wouldn't work if you weren't clean shaven. I guess those SF guys didn't get that memo when they rolled around bearded out lol.
03-18-2014, 09:33 PM
Also I think I wrote that I was using the monster minis on flat bench.
That is incorrect I've been using just the minis. Red, short bands from efts.
I'm assuming (from the chart off elite fts) that it's roughly 60-70lb at the top.
03-18-2014, 10:56 PM
03-19-2014, 12:09 AM
I was lean once...
03-19-2014, 12:37 PM
03-19-2014, 01:11 PM
03-19-2014, 04:01 PM
03-19-2014, 05:06 PM
03-20-2014, 02:12 AM
Trained back today
One arm barbell row
These were super fückin awkward, so I switched to snatch grip deadlifts, off of two one inch pads.
Well I suck. These felt way heavier than they should, and my form wasn't perfect so I didn't want to push it.
I tried torquing and ham curl down like you guys talked about, and it felt like I was getting more tension / loading in my legs, but they were still so sore from Monday than I didn't get much from them.
Elite fts dog bone pulldown attachment
Pull down to the forehead, with a big stretch at the top.
Banded good morning
thick blue band x3x20
Rocky abs on ghr
Bw x15,10, +10# x8
edit: Reeves deadlift
Banded Good Mornings: http://youtu.be/BdO-_CM7AW0
03-20-2014, 08:48 AM
Holy snatch grip. Good work.
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