Ace's training log
- 03-11-2014, 12:44 PM
Ace's training log
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-
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
275x6 + belt (sorry cincy, the SSB is a bitch)
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 ****.
65lb per hand x 10 reps per leg... three sets. These sucked ass. I hate lunges.
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
Going to do some chest and delt work today. Heavy DBs followed by explosive band work. Looking forward to it.
- 03-11-2014, 12:50 PM
In for gheyness and quote edits...
- 03-11-2014, 01:24 PM
03-11-2014, 02:11 PM
No apologies on the belt ace. You scrong.
03-11-2014, 02:15 PM
Controlled Labs Board Rep
CONTROLLED LABS products are produced in a GMP for Sport certified facility.
03-11-2014, 02:23 PM
03-11-2014, 03:08 PM
"Train like a beast, think like a human"-RTS
03-11-2014, 07:28 PM
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
constant tension on these
Did these stopping roughly 1/2-1" above chest, driving to 3/4 lockout
Banded BB bench (EFS red shorts)
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
03-11-2014, 07:32 PM
Great work Ace, I love the way you train. More BB'ers need to train like this, your physique speaks for itself.
03-11-2014, 07:35 PM
03-11-2014, 07:45 PM
03-11-2014, 07:50 PM
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.
03-11-2014, 07:52 PM
03-11-2014, 07:54 PM
In fer dem GainZ Bruh. And to steal some workouts from you mwah aha
03-11-2014, 07:55 PM
Subbed for ace's first meet.
03-11-2014, 07:57 PM
03-11-2014, 08:35 PM
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.
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),
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
03-11-2014, 08:46 PM
So what are your openers gonna be?
03-11-2014, 09:19 PM
I'm training with volume straight into TSM, am I doing it wrong?
03-11-2014, 09:45 PM
That's why I'd like to strength train for a bit first get used to having heavy weight on my back again.
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
03-12-2014, 05:54 PM
Trained some back today
One arm BB rows
Using 25 lb plates
Chest supported rows
3 plates per side x3x10
DB pullovers 60x3x10
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
03-13-2014, 04:24 PM
Glad I found this Ace!
03-13-2014, 04:38 PM
Visit our website atFINAFLEX.com
03-13-2014, 04:58 PM
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
03-13-2014, 06:53 PM
Don't miss out on the next deal:http://pescience.com/insider
Protein Backed by Science: http://selectprotein.com
03-14-2014, 07:56 AM
03-14-2014, 11:45 AM
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.
03-14-2014, 12:17 PM
How much higher in fats do you do?
Visit our website atFINAFLEX.com
03-14-2014, 12:26 PM
My carb cycling typically looks like this (providing I eat clean and don't cheat)
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
03-14-2014, 12:34 PM
03-14-2014, 02:09 PM
03-14-2014, 06:04 PM
03-15-2014, 12:08 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, 07:03 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, 07:33 AM
03-16-2014, 02:52 PM
03-17-2014, 10:31 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, 10:59 PM
03-17-2014, 11:12 PM
Finally subbed. Good idea on supersetting the split squats. A good way to make sure they aren't left out.
03-17-2014, 11:15 PM
Similar Forum Threads
- By Beelzebub in forum Workout LogsReplies: 2315Last Post: 06-15-2009, 08:45 PM
- By kelsey in forum Powerlifting/StrongmanReplies: 0Last Post: 03-03-2006, 11:35 PM
- By dunimous in forum Exercise ScienceReplies: 10Last Post: 02-28-2006, 08:18 AM
- By bulkmuscle in forum General ChatReplies: 1Last Post: 08-15-2005, 02:12 PM
- By pcn in forum Weight LossReplies: 3Last Post: 01-14-2005, 01:16 AM