Ace gets pumped with AP
- Thread starter aceroni
- Start date
aceroni
Well-known member
Thank you, honestly.
I've done a few shows before, two in 2008 and 3 in 2011.
The reason i'm so hesitant is because i just started training legs (hard) 2x weekly and i'm noticing solid gains. I think if i bulk all winter I'll have good wheels for the spring.
Legs went great today.. Will update later
Edit.. I should have said started training my whole body 2x weekly
aceroni
Well-known member
Was trying to post a picture of my post workout meal, the app kept glitching..
Oh well. Ended up being around eight Yukon golds, Bigass ny strip, four or five breadsticks and a large salad. I didn't realize how hangry I was earlier.
this did the trick, filled right out, vascularity higher.
Training today went great
09/09 legs
standing unilateral leg curl
40x7
50x6
60x2x5
-three angles per set, reps are per angle
Single leg sldl
20kb x6
30x6
35x2x6
Cambered bar squat
135x2x5
225x2x5
275 x5
295x5
315x3x5
These were hard.
Ghr
Bw x15, 12, 11
Walking lunge
4 chain x60 yards x2 sets
-chains were around neck
-second set dropping chains as needed, began to be too much weight on freshly strained neck
Donkey calf raise +140 lb brother 5x20 heavy flexing
Seated calf ss Dorsiflexion
Three sets levers
Three sets 45° hyper hip/glute emphasis ss roman chair lower back extension
Oh well. Ended up being around eight Yukon golds, Bigass ny strip, four or five breadsticks and a large salad. I didn't realize how hangry I was earlier.
this did the trick, filled right out, vascularity higher.
Training today went great
09/09 legs
standing unilateral leg curl
40x7
50x6
60x2x5
-three angles per set, reps are per angle
Single leg sldl
20kb x6
30x6
35x2x6
Cambered bar squat
135x2x5
225x2x5
275 x5
295x5
315x3x5
These were hard.
Ghr
Bw x15, 12, 11
Walking lunge
4 chain x60 yards x2 sets
-chains were around neck
-second set dropping chains as needed, began to be too much weight on freshly strained neck
Donkey calf raise +140 lb brother 5x20 heavy flexing
Seated calf ss Dorsiflexion
Three sets levers
Three sets 45° hyper hip/glute emphasis ss roman chair lower back extension
bean5er
Well-known member
Totally understand bud. My advice is keep this leanness and slowly transition into a good clean bulk so that you're lean enough to grow into that show without having to dump a bunch of fat. Just my thoughts you know ill be there to back you and support either way bro
aceroni
Well-known member
Totally understand bud. My advice is keep this leanness and slowly transition into a good clean bulk so that you're lean enough to grow into that show without having to dump a bunch of fat. Just my thoughts you know ill be there to back you and support either way bro
I do like this idea and it's what I've been leaning toward..
aceroni
Well-known member
09/10 heavy back light chest
Meadows rows
75x4x8
Final set super set : attach handle and do 1arm BB rows
Seated supinated low pulley cable row
60x4x10
-did these on the unilateral free motion pulley, one arm at a time
Unilateral Chest supported scap row
3p x 15,12,10,10
First set wide overhand grip, last three neutral close grip
Weight is. 45# plates per side
Swiss bar pulldowns
Three sets starting wide, then middle, then inside grips
Fourth set doing all three grips back to back
Baseball pullovers
3x12
Hex db 25° incline press ss pushup on DBs
30x4x20 // bw x 4x20
3x10 red mini spider walks
-up and down is one rep
Felt amazing..
Went into the Chiro immediately after, got some a.r.t done on my pec, and neck along with an adjustment
Meadows rows
75x4x8
Final set super set : attach handle and do 1arm BB rows
Seated supinated low pulley cable row
60x4x10
-did these on the unilateral free motion pulley, one arm at a time
Unilateral Chest supported scap row
3p x 15,12,10,10
First set wide overhand grip, last three neutral close grip
Weight is. 45# plates per side
Swiss bar pulldowns
Three sets starting wide, then middle, then inside grips
Fourth set doing all three grips back to back
Baseball pullovers
3x12
Hex db 25° incline press ss pushup on DBs
30x4x20 // bw x 4x20
3x10 red mini spider walks
-up and down is one rep
Felt amazing..
Went into the Chiro immediately after, got some a.r.t done on my pec, and neck along with an adjustment
aceroni
Well-known member
09/11
Quick thanks to all who are serving. You guys kick ass.
arms
25° incline skull crushers ss DB xbody hammer
3chain x 5x8 // 50x2x8, 60x3x8
For the skulls I used single handle pulley attachments, from these I hung chains. Chains are per handle (per side). These are great
Curls, explode up, flex, slow negative
Fat bar floor km press ss standing chain alt curls
85x20, 105x4x10 // 2 chain x 5 x 10
The jms were not feeling the best on my shoulders so I kept them at 105
Curls, same set up as the skulls, explode up, forcefully contact against swaying chains, slow negative. Palms up entire time.
Two sets BB curls drop sets
Two sets bodyweight extensions drop sets by bringing my feet closer in
Some light conditioning
55lb sled sprint 60yd x 2
105 backwards drag 30yd x 8
It honestly didn't take much from these today.
Maybe cause I drank a few pints last night, maybe bc it was 80° and >50% humidity..
Quick thanks to all who are serving. You guys kick ass.
arms
25° incline skull crushers ss DB xbody hammer
3chain x 5x8 // 50x2x8, 60x3x8
For the skulls I used single handle pulley attachments, from these I hung chains. Chains are per handle (per side). These are great
Curls, explode up, flex, slow negative
Fat bar floor km press ss standing chain alt curls
85x20, 105x4x10 // 2 chain x 5 x 10
The jms were not feeling the best on my shoulders so I kept them at 105
Curls, same set up as the skulls, explode up, forcefully contact against swaying chains, slow negative. Palms up entire time.
Two sets BB curls drop sets
Two sets bodyweight extensions drop sets by bringing my feet closer in
Some light conditioning
55lb sled sprint 60yd x 2
105 backwards drag 30yd x 8
It honestly didn't take much from these today.
Maybe cause I drank a few pints last night, maybe bc it was 80° and >50% humidity..
breezy11
Well-known member
Great to hear ace. It sounds like your VERSA-1 experience has been very similar to my own. Solid sessions as well man.
aceroni
Well-known member
09/12
Ordered versa and Jack3d stack from nutra.. Still hasn't shipped yet..
Trained upper today, felt great. First time in a while I could walk away pain free..
dog bone scap pulldown
90x5x15
DB incline twist press (20°)
35x4x12
slow negative/positive, 3-4 seconds each way with a heavy flex at the top.
These got a lot of blood up top and I loved it.
Swiss bar 2 board incline press (30°)
175x5
185x5,4,4
195x3
205x3 ->135 x7
These felt great too, once I got my feet underneath me I felt very sturdy with a good pop off the board
3-4 second negative, exploding off the boards
DB incline (45°)
60x5x8
Last set with two drops
Constant tension here, slow up, slow down
1 1/2" x 7' pvc bandell press
One 20#KB two 10# Kb hanging per side 13, 10, 10
First set thumb away from smooth, next set pinky on ring, next ring finger on ring
Super set those with unilateral free motion cable flies 3x15
Low pulley lateral 5x10
Last three with partials at the end of the set
Db rear delt destroyer 50x40, 25x50, 10#kb x 20
Fat man rows ss plate lateral raise
Bw x 12,10,10 // 25x12,10,10
Ordered versa and Jack3d stack from nutra.. Still hasn't shipped yet..
Trained upper today, felt great. First time in a while I could walk away pain free..
dog bone scap pulldown
90x5x15
DB incline twist press (20°)
35x4x12
slow negative/positive, 3-4 seconds each way with a heavy flex at the top.
These got a lot of blood up top and I loved it.
Swiss bar 2 board incline press (30°)
175x5
185x5,4,4
195x3
205x3 ->135 x7
These felt great too, once I got my feet underneath me I felt very sturdy with a good pop off the board
3-4 second negative, exploding off the boards
DB incline (45°)
60x5x8
Last set with two drops
Constant tension here, slow up, slow down
1 1/2" x 7' pvc bandell press
One 20#KB two 10# Kb hanging per side 13, 10, 10
First set thumb away from smooth, next set pinky on ring, next ring finger on ring
Super set those with unilateral free motion cable flies 3x15
Low pulley lateral 5x10
Last three with partials at the end of the set
Db rear delt destroyer 50x40, 25x50, 10#kb x 20
Fat man rows ss plate lateral raise
Bw x 12,10,10 // 25x12,10,10
aceroni
Well-known member
Well, today is my birthday.. 24 today, old ****ing man.. I guess I'd rather get old than be dead but can't I just be 22 forever??
Going to go do some birthday pulls today.. Providing I can get out of my walker to do them. And that I don't throw my back out brushing my teeth
Going to go do some birthday pulls today.. Providing I can get out of my walker to do them. And that I don't throw my back out brushing my teeth
herderdude
Well-known member
Yeah birthday bro! Let's see some big pullin, tap into that old man strength.
CincyKiller45
Well-known member
Happy bday dude!
breezy11
Well-known member
Yeah, that's a sweet deal. I might grab a couple bottles myself. Jack3d AF is pretty awesome though and you got both for a great price.
aceroni
Well-known member
True that
09/13
Birthday legs
Standing one leg curl (machine, not free motion)
30x3x10
Standing unilateral sldl
Bw x 2x 8
3 second negative
Conventional speed pulls 225x10x3
I'd say pulls went well. Hips were a little tight, but they got firing nicely a few sets in. I moved a little too slowly between sets, my buddy was at the gym whom I rarely see so we were chatting a little.
BSS
80x2x5
90x2x5
Bw x20
Weight is db per hand. Reps are per leg, per set.
Hax
Two ascending sets
One drop set with TB at the end
Lever 3x8
hanging leg raise 3x10
-did these holding onto the pullup bar
45°hyper back ext 4x12
herderdude
Well-known member
Bulgarians and hacks.
Sean1332
Legend
aceroni
Well-known member
Bulgarian split squats, and the plate loaded hammer strength hack squat machine
What he said
The Bulgarian are great, but hard
The sets of the hack were brutal
classic34
Well-known member
Happy birthday Ace! What a lucky day to have a birthday on... Friday the 13th, '13.
That makes two of us, I turned 23 today. Come on now, getting older is fun! When I'm 80 I plan on doing whatever I want and not caring, because when you're that old people will just let you!
aceroni
Well-known member
aceroni
Well-known member
09/16 squat /legs
Plate loaded Prone leg curl
One set of 12
3 x10
This machine has three spots to load weights so I put a 25,on the bottom and middle positions and a 35 on the top
The last three I used a 45 at the top
ssb
Bar x3x8
155x2x8
245x8
275x8
295x8
315x4x8
My hips felt tight today so I brought my stance in a little and although I still sat back I wasn't trying to load the hips as hard..
I stopped before bringing my hips thru at the top to keep tension on the quads
Toe elevated bb sldl
135x10
+1 chain x10
+2 chain x4x10
Focused on a really slow negative (4 second) and pushing the hips back as hard as possible with a pause at the bottom, an inch or two above the ground.
I didn't really lock these out either, keeping tension on the hams.. They felt good but I like ghr so much better.. Less low back involvement.
Ghr
Bw x15, 12
Walking lunge
SSB x 50 yd -> bw x50
Bw x120 yd
John Meadows calf tri set
1)Donkey calf brother +55#DB x4x20
2) standing air machine calf raise 260x4x10
3)banded lateral calf flexion oj mini x4x 12
Reverse hyper
120 x4x15
Up on my elbows. Slow controlled negative, pause, explode up and hold contraction at the top
Glutes /erector pump like Woah
Planks, side planks three sets each
Plate loaded Prone leg curl
One set of 12
3 x10
This machine has three spots to load weights so I put a 25,on the bottom and middle positions and a 35 on the top
The last three I used a 45 at the top
ssb
Bar x3x8
155x2x8
245x8
275x8
295x8
315x4x8
My hips felt tight today so I brought my stance in a little and although I still sat back I wasn't trying to load the hips as hard..
I stopped before bringing my hips thru at the top to keep tension on the quads
Toe elevated bb sldl
135x10
+1 chain x10
+2 chain x4x10
Focused on a really slow negative (4 second) and pushing the hips back as hard as possible with a pause at the bottom, an inch or two above the ground.
I didn't really lock these out either, keeping tension on the hams.. They felt good but I like ghr so much better.. Less low back involvement.
Ghr
Bw x15, 12
Walking lunge
SSB x 50 yd -> bw x50
Bw x120 yd
John Meadows calf tri set
1)Donkey calf brother +55#DB x4x20
2) standing air machine calf raise 260x4x10
3)banded lateral calf flexion oj mini x4x 12
Reverse hyper
120 x4x15
Up on my elbows. Slow controlled negative, pause, explode up and hold contraction at the top
Glutes /erector pump like Woah
Planks, side planks three sets each
aceroni
Well-known member
Diet note:
Macros for the last two high carb days:
I have brought my carbs up and fats down..
C 500
P 300
F 50
These are rough estimates and i'm closer to 600g carbs today. Let me just say I feel amazing. I'm very full and vascularity is high.
Supp note:
So sups I've used recently was AP by itself for a month, then adding in versa 1 and stacked them for a month. Now i'm on my second bottle of versa a week or so into it.
I just realized I have some Anabeta and some erase in my closet.. I was thinking about adding them in for eight Weeks (i'm tired of looking at the bottles) . Does anyone see a problem with this, Or should I wait before starting abe /erase
Macros for the last two high carb days:
I have brought my carbs up and fats down..
C 500
P 300
F 50
These are rough estimates and i'm closer to 600g carbs today. Let me just say I feel amazing. I'm very full and vascularity is high.
Supp note:
So sups I've used recently was AP by itself for a month, then adding in versa 1 and stacked them for a month. Now i'm on my second bottle of versa a week or so into it.
I just realized I have some Anabeta and some erase in my closet.. I was thinking about adding them in for eight Weeks (i'm tired of looking at the bottles) . Does anyone see a problem with this, Or should I wait before starting abe /erase
aceroni
Well-known member
Training today
09/17 back
1 arm BB row
75x2x8
85x3x8
-didn't use the suitcase handle for these, simply held onto the barbell behind the collar
-last set super set with Meadows row x8 rep
Supinating one arm seated low cable row
70x10
80x4x10
-Slow negative, big stretch, pause on stretch, explode up and flex at peak contraction..
-multiple drop sets in here
- PUMPED
Incline supinating db scap row
35° : 60x10
20° : 60x3x12
-I really liked these once I got a feel for them
Swiss pulldowns
One set each grip
One final set with all three grips
Aiming for ten reps
Two drop sets baseball pullover
Head down rear delt fly ss 20° incline DB hex press
15x4x15 // 30x7x15
about four second negatives for each of these with intense peak contractions
Two sets pulley flys
Two sets six ways
09/17 back
1 arm BB row
75x2x8
85x3x8
-didn't use the suitcase handle for these, simply held onto the barbell behind the collar
-last set super set with Meadows row x8 rep
Supinating one arm seated low cable row
70x10
80x4x10
-Slow negative, big stretch, pause on stretch, explode up and flex at peak contraction..
-multiple drop sets in here
- PUMPED
Incline supinating db scap row
35° : 60x10
20° : 60x3x12
-I really liked these once I got a feel for them
Swiss pulldowns
One set each grip
One final set with all three grips
Aiming for ten reps
Two drop sets baseball pullover
Head down rear delt fly ss 20° incline DB hex press
15x4x15 // 30x7x15
about four second negatives for each of these with intense peak contractions
Two sets pulley flys
Two sets six ways
aceroni
Well-known member
Bump for opinion. I think it'd be fine but I wanted to see what everyone else said
Distilled Water
Board Sponsor
What's the proposed stack layout?
aceroni
Well-known member
well I ran AP for two months, one solo, one with versa. Now i'm running versa solo but I was thinking of adding in Anabeta elite and og erase for eight Weeks I just wasn't sure if I should wait or if that would be ok
So it was like this
Weeks 1-4 AP
Weeks 2-8 AP + versa
Weeks 8-now versa
Thinking about going:
Weeks now-12 versa, Anabeta elite, erase
12-16 Anabeta elite, erase
I'm going to keep the erase super low, 25mg just so I don't run into any issues. Last time at 75 I had joint cracking (very minor, hardly noticeable) and my libido was definitely down
aceroni
Well-known member
09/18
Arms, calves, conditioning.
High pulley cable curl ss high pulley rope extensions
20x3x15 // 60x3x20
Nothing too difficult just getting huge blood flow with no resr, slow negatives, and strong peak contractions
Dips ss barbell curl
Bw x12->1c x8-> 2c x 8 // 65x8
2c x8->3c x6 // ""
3c x8 -> 4c x 6 // ""
4c x 6 > 5x6 // ""
5x6> 6 x4 // ""
6 x 5 > bw x 10...+10 // ""
For the dips every set was an ascending set. The number with a c represents 1 chain, I believe somewhere between 12-20 lbs each. They were all off the ground at the top
The curls were done with two grips, a fat grip and a grip 4orce.I'd do the set number of reps with the blue fat grip wider than shoulder width, then a shoulder width grip with the grip 4orce (16 total reps)... towards the last few sets I was only getting 6 reps each. Last set I went to empty barbell with no grips
finished with two rounds of super sets:
Body weight skull crusher ss bw cg pushup
1.25 incline db curls ss fat bar reverse curls..
As Many reps as possible on all
Did the same rotation of calf work, five rounds
Light conditioning
55lb sled sprints out in the sun boom!
50yd backwards x 4
45yd forwards x 6
varying rests, 15-30 seconds
Arms, calves, conditioning.
High pulley cable curl ss high pulley rope extensions
20x3x15 // 60x3x20
Nothing too difficult just getting huge blood flow with no resr, slow negatives, and strong peak contractions
Dips ss barbell curl
Bw x12->1c x8-> 2c x 8 // 65x8
2c x8->3c x6 // ""
3c x8 -> 4c x 6 // ""
4c x 6 > 5x6 // ""
5x6> 6 x4 // ""
6 x 5 > bw x 10...+10 // ""
For the dips every set was an ascending set. The number with a c represents 1 chain, I believe somewhere between 12-20 lbs each. They were all off the ground at the top
The curls were done with two grips, a fat grip and a grip 4orce.I'd do the set number of reps with the blue fat grip wider than shoulder width, then a shoulder width grip with the grip 4orce (16 total reps)... towards the last few sets I was only getting 6 reps each. Last set I went to empty barbell with no grips
finished with two rounds of super sets:
Body weight skull crusher ss bw cg pushup
1.25 incline db curls ss fat bar reverse curls..
As Many reps as possible on all
Did the same rotation of calf work, five rounds
Light conditioning
55lb sled sprints out in the sun boom!
50yd backwards x 4
45yd forwards x 6
varying rests, 15-30 seconds
aceroni
Well-known member
Fat grips are nice for a variety of things.
I used the blue ones.
Grip 4orce are nice because they make you squeeze them shut the entire time.
Also, edited above with conditioning
aceroni
Well-known member
Since no one said otherwise I started Abe and og erase yesterday at four caps and one cap, respectively..
I had about 250 carbs yesterday, and i'm just stupid vascular today. Have 4-5 separate veins running thru my abs from my hips.. A few are visible thru my midsection..
I tried to take a picture but it's just either a. Won't do justice to this or b. Is a crotch shot and I know you're not here for that... Or are you? (no homo)
I've never noticed an increase in vascularity in the second day of that stack.. Might be that i'm already so lean, might be the versa..
Not sure but holy ****.
I had about 250 carbs yesterday, and i'm just stupid vascular today. Have 4-5 separate veins running thru my abs from my hips.. A few are visible thru my midsection..
I tried to take a picture but it's just either a. Won't do justice to this or b. Is a crotch shot and I know you're not here for that... Or are you? (no homo)
I've never noticed an increase in vascularity in the second day of that stack.. Might be that i'm already so lean, might be the versa..
Not sure but holy ****.
aceroni
Well-known member
Upper training yesterday 09/19
Dog bone scap pulldown
110x4x15
flat DB press
60x15
70x12
80x3x10
20° incline DB press
70x4x10
35° incline DB press
60x4x10
No back support seated fat bar ohp
95x3x20
Black mini band resisted pushup ss 20° partner resisted DB incline fly
Bw x12,8,8 // 20x12,8,8
- pushups I had the band in. my palms wrapped around my back
-flies my brother would push outward against my elbows for the top half of the movement
Low pulley behind back lateral
17x5x15
Last two sets with fifteen partials out of the bottom
skinniest fat bar fat man rows ss plate lateral raise
Bw x3x12 // 25x3x12
DB rear delt flies
20x4x12
These were done head down, with two elbow angles, first about 90° with body, second 40° with body.. 12 Reps per angle
Dog bone scap pulldown
110x4x15
flat DB press
60x15
70x12
80x3x10
20° incline DB press
70x4x10
35° incline DB press
60x4x10
No back support seated fat bar ohp
95x3x20
Black mini band resisted pushup ss 20° partner resisted DB incline fly
Bw x12,8,8 // 20x12,8,8
- pushups I had the band in. my palms wrapped around my back
-flies my brother would push outward against my elbows for the top half of the movement
Low pulley behind back lateral
17x5x15
Last two sets with fifteen partials out of the bottom
skinniest fat bar fat man rows ss plate lateral raise
Bw x3x12 // 25x3x12
DB rear delt flies
20x4x12
These were done head down, with two elbow angles, first about 90° with body, second 40° with body.. 12 Reps per angle
aceroni
Well-known member
Suppdate:
Stack is atm:
1 versa ED
4 ABE ED
1 og erase EOD
Yeah I know the erase is dosed super low but i'm already getting results at this amount, why add more?
Things I am noticing, that I have come to expect from the stack:
Fuller.. Guy at the gym today told me I was looking bigger
Drier
More vascular (veins creeping up my abs, and regular veins are buldging)
Crazy endurance in the gym (can do many sets without tiring)
Also I have a new friend girl I've been hanging out with.. I've noticed more frequent erections (steel rod), horny at the drop of a hat, and low refractory period (she even noticed this)
Sorry if that was too much for some but i'm just reporting the facts.
i've noticed all of the effects from both versa and abe/og erase separately, but they are enhanced when stacked together.. I can tell and i'm barely into the second week of adding abe/og erase.
Also I think having versa already going has made the latter addition kick in faster
Stack is atm:
1 versa ED
4 ABE ED
1 og erase EOD
Yeah I know the erase is dosed super low but i'm already getting results at this amount, why add more?
Things I am noticing, that I have come to expect from the stack:
Fuller.. Guy at the gym today told me I was looking bigger
Drier
More vascular (veins creeping up my abs, and regular veins are buldging)
Crazy endurance in the gym (can do many sets without tiring)
Also I have a new friend girl I've been hanging out with.. I've noticed more frequent erections (steel rod), horny at the drop of a hat, and low refractory period (she even noticed this)
Sorry if that was too much for some but i'm just reporting the facts.
i've noticed all of the effects from both versa and abe/og erase separately, but they are enhanced when stacked together.. I can tell and i'm barely into the second week of adding abe/og erase.
Also I think having versa already going has made the latter addition kick in faster
aceroni
Well-known member
09/20 legs /deads
seated calf 6x10 ss dorsi flexion 6x AMRAP
stand calf 390x5+10 partials x 4 sets heavy flexing here, holding at the top.
Conventional speed deads
setxrep
135x2x3
225x10x3
hips were tight, figured i'd just go with speed work
BSS 60x4x10
reps are per leg
again hips were tight, keeping everything light
last set with a dropset to BW x15
HS Hax squat
1 ascending set
1 drop set
both with 30 second quad stretches.. brutal
Tried some occlusion or bloodflow restricted leg extensions
did one set.. Kinda crazy. Intense pump, not sure if i liked it.
three sets of levers 6 reps each.. focusing on getting my body flat, holding, then slowly going back down to the floor
leg raise 3x15
45 degree hyper focusing on only erectors no hips 5x15
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09/23 legs
standing unilateral leg curl ss standing unilateral SLDL
50x8 // 20KB x 8
60x2x8// '' ''
-did three angles on the leg curl, so reps are per angle per foot, so 24 reps per leg per set
- i love these.
SSB speed box squat
setxrep
155x2x3
205x3
225x3x3
245x8x3
- rest around 30-45 seconds
-sit back hard, pause, stay tight, explode off box.
- hips were a little tight so i didnt have my stance REALLY wide.
GHR (the easy one not the EFS model) ss prone leg curl
bwx18,12,20,10 // 4x10
-last set adding partials
Unilateral LP ss bw lunge
3px25 // bw x 40yd
3px20->2px20->1px20 // bw x 40yd.. + 30 yd
-p represents 45lb plate per side. reps are per leg, which were done simultaneously..
-these blew my quads out like woah.
-ran out of time.. couldn't find the lights in the gym and the sun was coming down. it was pitch black as i finished with 5 rounds of the JM MD calf death I've posted above..
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09/24
back
meadows row ss 1arm bb row
75x3x8 // 75x3x8
1arm bb row ss 1arm bb row (straddling bb as opposed to standing to the side of it)
75x2x8 // 75x2x8
my lats were blown the **** up after these 5 supersets of rowing combos
Rack row ss supinating unilateral low cable row
225x5x10 // 60x5x8
last set of each i did a dropset
baseball pullover ss dogbone pulldowns
50x5x10 // 110x10, 90x4x10
SSB upperback GM
115x20
155x15 (+15 shrugs) x 3 sets
35 degree incline fly ss 20 degree incline hex db press
20x8x12 // 30x8x10
- flys: only doing the bottom 3/4 of the movement, stopping right before losing tension in the chest. 4 second negative, 2 second pause at the bottom
- hex: 4sec concentric / 4 second eccentric / 2 second flex at top
this combo was a great pump for some extra light chest volume
triple set:
1)20degree incline rear delt db fly 20x5x15
2) Horizontal press 5lbx5x8
3)six ways 5lbx5x8
reverse hyper ss GHR rocky abs
140x4x12 // 10lb x 4x10
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09/25 arms / calves / conditioning
seated calf 6x15 hard flex hard stretch
standing calf ss black EFS mini resisted dorsi flexion
300x5x10 // 5x AMRAP
unilateral freemotion low pulley kickbacks ss decline straight BB skull crusher (with fat gripz)
5x20 /// 65 x 5x10
- really slow negatives on both exercises, strong contractions on the kickbacks
swiss bar pushup ss incline KB skulls
M x20 // 30x7
Ix15 // 20x10
Mx20 // 20x10
Ix15 // 20x10
Mx20->Ix12 // 20x10
The letters represent the grips, M being the middle grips in the swiss bar, I being the inside grips.. Didnt use the outside grips today.
1 dropset high pulley rope extensions
45 degree incline DB curl ss Fat gripz BB curl
15x5x24 // 65 x10,10,8,6,6
for the DB curls i kept my palms supinated the entire time, i'd do 4 reps left arm, then 4 right, twice, then 8 reps both arms simultaneously
bb curls were done with a strong flex at the top and 3-4 second negative.
DB hammer curl ss reverse BB low pulley curl
30x5x10 // 40x8, 26x4x8
last set of hammer curls was a dropset
last two of the pulley curls were with added partials out of the bottom.. biceps were blown out
one dropset low pulley baseball curls
Edit :
Forgot conditioning.
Prowler pushes
high handles +145lb x 30 yd
Low handles on front no weight x 30yd
Both of these together is one set
Did six rounds of these resting between 30sec-1 min
seated calf 6x10 ss dorsi flexion 6x AMRAP
stand calf 390x5+10 partials x 4 sets heavy flexing here, holding at the top.
Conventional speed deads
setxrep
135x2x3
225x10x3
hips were tight, figured i'd just go with speed work
BSS 60x4x10
reps are per leg
again hips were tight, keeping everything light
last set with a dropset to BW x15
HS Hax squat
1 ascending set
1 drop set
both with 30 second quad stretches.. brutal
Tried some occlusion or bloodflow restricted leg extensions
did one set.. Kinda crazy. Intense pump, not sure if i liked it.
three sets of levers 6 reps each.. focusing on getting my body flat, holding, then slowly going back down to the floor
leg raise 3x15
45 degree hyper focusing on only erectors no hips 5x15
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09/23 legs
standing unilateral leg curl ss standing unilateral SLDL
50x8 // 20KB x 8
60x2x8// '' ''
-did three angles on the leg curl, so reps are per angle per foot, so 24 reps per leg per set
- i love these.
SSB speed box squat
setxrep
155x2x3
205x3
225x3x3
245x8x3
- rest around 30-45 seconds
-sit back hard, pause, stay tight, explode off box.
- hips were a little tight so i didnt have my stance REALLY wide.
GHR (the easy one not the EFS model) ss prone leg curl
bwx18,12,20,10 // 4x10
-last set adding partials
Unilateral LP ss bw lunge
3px25 // bw x 40yd
3px20->2px20->1px20 // bw x 40yd.. + 30 yd
-p represents 45lb plate per side. reps are per leg, which were done simultaneously..
-these blew my quads out like woah.
-ran out of time.. couldn't find the lights in the gym and the sun was coming down. it was pitch black as i finished with 5 rounds of the JM MD calf death I've posted above..
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09/24
back
meadows row ss 1arm bb row
75x3x8 // 75x3x8
1arm bb row ss 1arm bb row (straddling bb as opposed to standing to the side of it)
75x2x8 // 75x2x8
my lats were blown the **** up after these 5 supersets of rowing combos
Rack row ss supinating unilateral low cable row
225x5x10 // 60x5x8
last set of each i did a dropset
baseball pullover ss dogbone pulldowns
50x5x10 // 110x10, 90x4x10
SSB upperback GM
115x20
155x15 (+15 shrugs) x 3 sets
35 degree incline fly ss 20 degree incline hex db press
20x8x12 // 30x8x10
- flys: only doing the bottom 3/4 of the movement, stopping right before losing tension in the chest. 4 second negative, 2 second pause at the bottom
- hex: 4sec concentric / 4 second eccentric / 2 second flex at top
this combo was a great pump for some extra light chest volume
triple set:
1)20degree incline rear delt db fly 20x5x15
2) Horizontal press 5lbx5x8
3)six ways 5lbx5x8
reverse hyper ss GHR rocky abs
140x4x12 // 10lb x 4x10
-----------------------------------------------------------------------------------------------------------------------------------------------
09/25 arms / calves / conditioning
seated calf 6x15 hard flex hard stretch
standing calf ss black EFS mini resisted dorsi flexion
300x5x10 // 5x AMRAP
unilateral freemotion low pulley kickbacks ss decline straight BB skull crusher (with fat gripz)
5x20 /// 65 x 5x10
- really slow negatives on both exercises, strong contractions on the kickbacks
swiss bar pushup ss incline KB skulls
M x20 // 30x7
Ix15 // 20x10
Mx20 // 20x10
Ix15 // 20x10
Mx20->Ix12 // 20x10
The letters represent the grips, M being the middle grips in the swiss bar, I being the inside grips.. Didnt use the outside grips today.
1 dropset high pulley rope extensions
45 degree incline DB curl ss Fat gripz BB curl
15x5x24 // 65 x10,10,8,6,6
for the DB curls i kept my palms supinated the entire time, i'd do 4 reps left arm, then 4 right, twice, then 8 reps both arms simultaneously
bb curls were done with a strong flex at the top and 3-4 second negative.
DB hammer curl ss reverse BB low pulley curl
30x5x10 // 40x8, 26x4x8
last set of hammer curls was a dropset
last two of the pulley curls were with added partials out of the bottom.. biceps were blown out
one dropset low pulley baseball curls
Edit :
Forgot conditioning.
Prowler pushes
high handles +145lb x 30 yd
Low handles on front no weight x 30yd
Both of these together is one set
Did six rounds of these resting between 30sec-1 min
TheMovement
Well-known member
Officially caught up again lol nice stuff man
aceroni
Well-known member
09/26 heavy chest light back
Dual pulley scap pulldown
70x20
90x15
110x2x15
Rear delt head down fly (2 angles) ss spider walks
15x4x20...+15// red mini x4x8
-flies: 3/1/3/0 palms back first done with elbows at 90° with body, second elbows at 45°
-spider: up and down is one rep
-These were nice. My rear Delts were blown up
20° DB incline fly ss 20°DB incline press
30x10// 60x10
40x4x10// ""
The flies were done with a 4/2/3/0 tempo, stopping just before losing tension in the chest
presses were done 3/1/2/1 with constant tension
15° fat bar BB incline ss free motion unilateral cable flies
155x6x8 // 30x5x10
First three sets of presses were done to 1" above chest, pausing and explode up. last three were done to a 2 board..
Last set I went and did a drop set to 135#
flies were done with a slow negative and hard peak contraction
Earthquake bar ss machine press
4x amrap // 4x10
Used my 1 1/2" pvc pipe with two 20# Kb and one 10 hanging on each side
each set I moved my grip out and on the last set I added static holds at the top
DB lateral ss DB front raise
20 x 4x15// 20x4x10
slow negative and hard contraction on both
Wg ng chest supported row ss plate lateral raise
3p x 4x10 // 35x8, 25 x3x8
Farmer walk
Handles +50# x60yd x 4
+100# x 35yd x2
+100# x 30yd x4
Dual pulley scap pulldown
70x20
90x15
110x2x15
Rear delt head down fly (2 angles) ss spider walks
15x4x20...+15// red mini x4x8
-flies: 3/1/3/0 palms back first done with elbows at 90° with body, second elbows at 45°
-spider: up and down is one rep
-These were nice. My rear Delts were blown up
20° DB incline fly ss 20°DB incline press
30x10// 60x10
40x4x10// ""
The flies were done with a 4/2/3/0 tempo, stopping just before losing tension in the chest
presses were done 3/1/2/1 with constant tension
15° fat bar BB incline ss free motion unilateral cable flies
155x6x8 // 30x5x10
First three sets of presses were done to 1" above chest, pausing and explode up. last three were done to a 2 board..
Last set I went and did a drop set to 135#
flies were done with a slow negative and hard peak contraction
Earthquake bar ss machine press
4x amrap // 4x10
Used my 1 1/2" pvc pipe with two 20# Kb and one 10 hanging on each side
each set I moved my grip out and on the last set I added static holds at the top
DB lateral ss DB front raise
20 x 4x15// 20x4x10
slow negative and hard contraction on both
Wg ng chest supported row ss plate lateral raise
3p x 4x10 // 35x8, 25 x3x8
Farmer walk
Handles +50# x60yd x 4
+100# x 35yd x2
+100# x 30yd x4