Ace's training log

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    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.

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    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...
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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 *******

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

    Pause on chest, explode to *******, 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
    •   
       

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    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 *******

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

    Pause on chest, explode to *******, 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
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    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?
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    Bro, you seriously need a tan.


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



    How old are you even?
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    You and Bolt are photoshopped!!
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    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.
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    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.
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    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.
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    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.
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    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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    I was lean once...
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    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?
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    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
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    That's a lot of hard work and dedication in that pic, Ace. Lookin' sick!

    Beardless FTW

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    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
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    Holy snatch grip. Good work.
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    Quote Originally Posted by aceroni View Post
    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.
    I imagine max 60lbs at the top since that's what I was getting and I'm a pretty tall guy. Though, if we're to believe Rodja maybe you can get more or even less out of them due to the subpar QC at EFS regarding bands.

    BTW, nice training, and looking real jacked.

    Lol'd at jim's comment. And damn dude, you shave once a week? I have to shave every other day to look civil, and it's only EOD because e/d shaving causes too much razorburn.
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    Thanks guys.
    Welcome toro, thanks for joining.

    As for the snatch grip, I had pointer finger on the ring of the barbell.. Probably not a true snatch grip but it was most comfortable for me.

    for the bands, it was just a rough estimate. Our benches sit on platforms, and the pins for the bands are on the platform, I just estimated they were stretched about three feet at the top.


    Unfortunately, I do not grow a beard like you do. It does make it easier for work, but if I had a choice I'd side with Jim, and grow a thick manly beard.
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    Quote Originally Posted by Torobestia View Post
    I imagine max 60lbs at the top since that's what I was getting and I'm a pretty tall guy. Though, if we're to believe Rodja maybe you can get more or even less out of them due to the subpar QC at EFS regarding bands.

    BTW, nice training, and looking real jacked.

    Lol'd at jim's comment. And damn dude, you shave once a week? I have to shave every other day to look civil, and it's only EOD because e/d shaving causes too much razorburn.
    Yeah, I'm either ED or EOD as well.


    Stupid grooming policies and ****.
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    That's a massive snatch grip pull! Anything outside of the rings is enough to call it good. I like going pointer on the rings like you, so I can lock it out without having to maneuver around my ballz.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Yeah, but I did use straps.. And a belt. So the SG aren't that impressive =/


    Trained arms Thursday

    Rope pushdown
    Seated dips
    Db kick backs

    Db curl
    Ez bar curl
    Db hammer
    Ez bar reverse preacher

    Rested thirty seconds between all bicep exercises. Holy pump

    Training light back tomorrow with the girl.
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    Quote Originally Posted by aceroni View Post
    Yeah, but I did use straps.. And a belt. So the SG aren't that impressive =/
    Hey, gear is gear and weight is weight. I'll take gear and weight over no gear and little weight every time.

    For a hypothetical, if Sean squatted 650 to IPF depth and I put on two ply poly briefs, a three ply canvas suit, and four meter knee wraps and squatted 655 to exactly parallel and not a hair below, I would totally throw it in his face for a long time. But that's just me.
    Training log:
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    That's ****ing awesome lol
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    Thanks dude, that's awesome.

    Didn't end up training light back with the girl today.. Too busy doing... Cardio.

    Still low calorie low carb. Tomorrow I'll introduce a bit more carbs so I'm not depleted for legs on Monday.
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    Just trained legs. Will update in a bit. For now, here's m#3
    3 cups couscous, probably 6-8oz English arm roast

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    Edit: also going to probably throw in a banana, and some girl scout cookies.
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    Looks awesome
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    Legs today

    Leg curl
    3x15
    Hard flex slow negatives

    SSB squat
    Bar x 8
    155x2x8
    245x8
    265x8
    285x8
    305x8
    315x8
    325x7

    Did these bodybuilding style
    Come to parallel maybe a hair below, not super deep. Come up 3/4 of the way. constant tension.

    Unilateral Leg press
    Quadruple drop set
    10 ->8->8->20

    we got a new hack squat today
    Triple drop set
    6->6->18

    Db rdl
    80x10
    85x10

    Calf work

    Ghr abs
    15#kb x 15,10
    Bw x 8

    ab wheel
    6,8,8

    Was spent.
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    Quote Originally Posted by aceroni View Post
    Legs today

    Leg curl
    3x15
    Hard flex slow negatives

    SSB squat
    Bar x 8
    155x2x8
    245x8
    265x8
    285x8
    305x8
    315x8
    325x7

    Did these bodybuilding style
    Come to parallel maybe a hair below, not super deep. Come up 3/4 of the way. constant tension.

    Unilateral Leg press
    Quadruple drop set
    10 ->8->8->20

    we got a new hack squat today
    Triple drop set
    6->6->18

    Db rdl
    80x10
    85x10

    Calf work

    Ghr abs
    15#kb x 15,10
    Bw x 8

    ab wheel
    6,8,8

    Was spent.
    Real nice session bud. What did your calf work look like?

    I wish my gym had a SSB. I just started program three over. Love it lol
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    Yeah i've had awesome gains from program three.

    My calf work was inspired by Ben pakulaski, actually.
    I did a standing calf raise machine for eight reps, then I'd immediately do body weight standing calf raises off the floor (no stretch, just contracting as hard as possible for ten reps)

    I did these back to back, with little to no rests..
    about six to eight sets

    tomorrow I'll just do one set. Also inspired by bpak.
    10 reps ten second rest, twenty reps twenty second rest, all the way up to 40 reps..
    Then Wednesday or Thursday I'll do a mountain dog inspired, super setting a flexion exercise with dorsiflexion


    Edit:
    I love the SSB. I've been abusing it.
    It is really hard on my upper back and core, without jacking up my shoulders.
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    Quote Originally Posted by aceroni View Post
    Yeah i've had awesome gains from program three.

    My calf work was inspired by Ben pakulaski, actually.
    I did a standing calf raise machine for eight reps, then I'd immediately do body weight standing calf raises off the floor (no stretch, just contracting as hard as possible for ten reps)

    I did these back to back, with little to no rests..
    about six to eight sets

    tomorrow I'll just do one set. Also inspired by bpak.
    10 reps ten second rest, twenty reps twenty second rest, all the way up to 40 reps..
    Then Wednesday or Thursday I'll do a mountain dog inspired, super setting a flexion exercise with dorsiflexion


    Edit:
    I love the SSB. I've been abusing it.
    It is really hard on my upper back and core, without jacking up my shoulders.
    Lol the reason I asked about calf work was I've been implementation bpaks stuff as well. Today I worked up to a fairly tough ten rep weight on standing calf machine then I preceded to get 100 reps in as few sets as possible. Calves were smoked.

    I'm going to do a lot of the same stuff you're doing.

    The reason I ask about the SSB is ref back squats kill my shoulder (I'm a low bar squatter) to tye point I hate squatting on heavy days. I have to do a ton or rear delt work and stretching before I squat lol. I think a SSB would be ideal for me but maybe not.
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    Man, you may not have the chest hair to show for it, but that leg workout looks like it took a lot of chest hair to complete. Nicely done

    Quote Originally Posted by bean5er View Post
    Lol the reason I asked about calf work was I've been implementation bpaks stuff as well. Today I worked up to a fairly tough ten rep weight on standing calf machine then I preceded to get 100 reps in as few sets as possible. Calves were smoked.

    I'm going to do a lot of the same stuff you're doing.

    The reason I ask about the SSB is ref back squats kill my shoulder (I'm a low bar squatter) to tye point I hate squatting on heavy days. I have to do a ton or rear delt work and stretching before I squat lol. I think a SSB would be ideal for me but maybe not.
    I don't actually see any questions here or in your last post regarding the SSB, just statements, so I can only guess as to what your question actually is. Something you need to know is that the SSB is cambered, and the weight sits a bit in front of your body. This actually makes the movement more similar to an olympic squat or to a front squat than a traditional back squat. The SSB is a really nice bar, but be aware that to "properly" use it you ought to either squat with a narrower stance or have really good hip mobility. Otherwise, if you lose the upright position you now are loading the lower back a whole lot and are turning the squat into a goodmorning, which is obviously a very terrible thing to do especially as a bodybuilder (goodmornings are not known as a quad builder, lol).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    Man, you may not have the chest hair to show for it, but that leg workout looks like it took a lot of chest hair to complete. Nicely done


    I don't actually see any questions here or in your last post regarding the SSB, just statements, so I can only guess as to what your question actually is. Something you need to know is that the SSB is cambered, and the weight sits a bit in front of your body. This actually makes the movement more similar to an olympic squat or to a front squat than a traditional back squat. The SSB is a really nice bar, but be aware that to "properly" use it you ought to either squat with a narrower stance or have really good hip mobility. Otherwise, if you lose the upright position you now are loading the lower back a whole lot and are turning the squat into a goodmorning, which is obviously a very terrible thing to do especially as a bodybuilder (goodmornings are not known as a quad builder, lol).
    Thank you bud. I'd definitely like to mess around with one if I could.

    I figured on exactly what you described above, I'm wider stance squatter normally so I'd definitely be some getting used to.

    Again thanks for the info :-)
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    Thanks Toro- I'm just not a hairy guy.


    Bean maybe try moving the bar up your back a bit.

    When I try to set the bar in a more low bar position, it wrecks my shoulders to the point that I can't press the next day.

    When I set the bar in the thick of my traps, it feels best. Its closer to a high bar, but it's not quite high bar.

    I just say forget low bar, forget high bar, and put the damn thing where you can move the most weight without compromising your shoulders or technique.
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    If you low bar as a physique dude, you gotta realize two things:

    1.) You're gonna have to be a hard mother to sack up and hit a big quad movement right after some big low bar squats, because they are NOT the best for quads. Low bar is for max weight (potentially more mass if you buy weight = mass), hips and hams, yadda yadda.

    2.) You're gonna need to free up your schedule to the tune of 15-20 min a day to get an excellent shoulder prehab/rehab routine in place, and you're going to have to experiment with different movements and find what keeps you able to move your arms above your head.

    High bar and SSB are simply better options for physique athletes. Look at weightlifter quads versus powerlifter quads. It's no comparison, weightlifters win.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    If you low bar as a physique dude, you gotta realize two things:

    1.) You're gonna have to be a hard mother to sack up and hit a big quad movement right after some big low bar squats, because they are NOT the best for quads. Low bar is for max weight (potentially more mass if you buy weight = mass), hips and hams, yadda yadda.

    2.) You're gonna need to free up your schedule to the tune of 15-20 min a day to get an excellent shoulder prehab/rehab routine in place, and you're going to have to experiment with different movements and find what keeps you able to move your arms above your head.

    High bar and SSB are simply better options for physique athletes. Look at weightlifter quads versus powerlifter quads. It's no comparison, weightlifters win.
    Yeah truthfully that's just the way I've always squatted. I'm going to work on getting the bar more on my traps with a bit narrower stance like you and Ace suggested

    Thanks a ton guys and sorry to derail your thread ace.
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    Quote Originally Posted by bean5er View Post

    Yeah truthfully that's just the way I've always squatted. I'm going to work on getting the bar more on my traps with a bit narrower stance like you and Ace suggested

    Thanks a ton guys and sorry to derail your thread ace.
    No worries at all man, we're just here to learn.

    I agree with what they've said but I am slightly outside shoulder width. It's just most comfortable for me. I think you should just find what's most comfortable for you and stick with it. We tend to over complicate things.
    I can't remember who said it but this great quote comes to mind:
    "just fùcking squat"
  

  
 

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