Ace's training log

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  1. Quote Originally Posted by RegisterJr View Post

    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.


  2. Quote Originally Posted by aceroni View Post
    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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  3. 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.

  4. 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.

  5. Subbed.
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  6. Quote Originally Posted by breezy11 View Post
    Subbed.
    Welcome brother, thanks for joining. Really loving program three.


    Another off day / low carb.
    High carb and explosive squats tomorrow. Woo

  7. 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

  8. Quote Originally Posted by aceroni View Post
    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?
    Independent

  9. Finally subbed. Good idea on supersetting the split squats. A good way to make sure they aren't left out.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  10. Double post

  11. Quote Originally Posted by bean5er View Post

    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.

    Quote Originally Posted by herderdude View Post
    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.

  12. Quote Originally Posted by aceroni View Post
    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...

  13. 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

  14. Quote Originally Posted by aceroni View Post
    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
    Independent

  15. Quote Originally Posted by bean5er View Post

    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?

  17. Bro, you seriously need a tan.


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



    How old are you even?

  18. You and Bolt are photoshopped!!
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  19. Quote Originally Posted by jimbuick View Post
    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.

  20. Quote Originally Posted by Sean1332 View Post
    You and Bolt are photoshopped!!
    Thanks man. I'm honestly not that lean right now I just cleaned up My diet a tiny bit so I dropped some water.

  21. Quote Originally Posted by aceroni View Post

    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.
    Lol, I've been here for awhile. I just don't comment incredibly frequently.


    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.

  22. Quote Originally Posted by jimbuick View Post

    Lol, I've been here for awhile. I just don't comment incredibly frequently.

    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.
    Yeah me being beardless doesn't.help me look any older.

    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.

  23. Quote Originally Posted by Sean1332 View Post
    You and Bolt are photoshopped!!
    Hater! Haha

    But ace outweighs me by like half of me so he wins.
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  24. I was lean once...
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  25. Quote Originally Posted by bolt10 View Post

    Hater! Haha

    But ace outweighs me by like half of me so he wins.
    Yeah but you're a bit leaner than me, and probably stronger pound for pound.

    Quote Originally Posted by CountryLiftin View Post
    I was lean once...
    But then you decided you like being strong better, correct?

  26. Quote Originally Posted by aceroni View Post

    Yeah but you're a bit leaner than me, and probably stronger pound for pound.

    But then you decided you liked eating food better, correct?
    Fixed. LOL!


    But yeah being strong and eating well go hand in hand for me. I'm leaning down a little bit right now though. Gota clean that diet up and do some cardio. I'm excited to run some sprints again now that it's warming up.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  27. That's a lot of hard work and dedication in that pic, Ace. Lookin' sick!

    Beardless FTW

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  28. Trained back today

    One arm barbell row
    75x8
    85x8
    95x8
    105x8
    110x8

    Reeves deadlift
    135x6
    185x6
    235x6
    These were super fückin awkward, so I switched to snatch grip deadlifts, off of two one inch pads.
    225x6
    275x6
    315x6
    365x6
    400x5

    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
    130x8
    170x3x8

    Pull down to the forehead, with a big stretch at the top.

    Db pullovers
    60x3x10

    Banded good morning
    thick blue band x3x20

    Rocky abs on ghr
    Bw x15,10, +10# x8

    Ab wheel
    3x15

    Calf work

    edit: Reeves deadlift
    http://youtu.be/LzWUuFFYr0o

    Banded Good Mornings: http://youtu.be/BdO-_CM7AW0

  29. Holy snatch grip. Good work.
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    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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