Ace's training log

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    Ace's training log


    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.

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    First!

    In for gheyness and quote edits...
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    Quote Originally Posted by napalm View Post
    First!

    In for gheyness and quote edits...
    Thanks for joining buddy. We all know bodybuilding is ghey, so you're in the right place.
    •   
       

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    Subbed.

    No apologies on the belt ace. You scrong.
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    Yo!
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    Subbed!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Heeeyo
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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 *******

    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
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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.
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    Quote Originally Posted by CincyKiller45 View Post
    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.
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    Quote Originally Posted by aceroni View Post
    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...
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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.
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    Quote Originally Posted by aceroni View Post
    Going to hit the rotator reliever.
    Que?
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    In fer dem GainZ Bruh. And to steal some workouts from you mwah aha
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    Subbed for ace's first meet.
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    Quote Originally Posted by jimbuick View Post
    Subbed for ace's first meet.
    Secondededed.
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    Quote Originally Posted by Sean1332 View Post

    Que?
    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.

    Quote Originally Posted by jimbuick View Post
    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
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    So what are your openers gonna be?
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    I'm training with volume straight into TSM, am I doing it wrong?
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    Quote Originally Posted by napalm View Post
    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.

    Quote Originally Posted by jimbuick View Post
    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
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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
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    Glad I found this Ace!

    I'm in
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    I'm here.

    Carry on.
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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
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    In.
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    Quote Originally Posted by aceroni View Post
    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
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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.
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    How much higher in fats do you do?
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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
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    Quote Originally Posted by aceroni View Post
    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...
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    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.
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    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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    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.
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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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    Subbed.
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    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
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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
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    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
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    herderdude's Avatar
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    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/230377-13-weeks-rps.html
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