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Thread: Poker face Ace Training Journal
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02-02-2015, 03:11 PM #1
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Poker face Ace Training Journal
Monday is Chest: Hammer Strength which I go up to 4 45lb plates on each end for 6-8. Next is incline dumbbell which I go up to 120lbs for 11. That's the highest dumbells they got btw. I then finish off with incline dumbbell flyes with the 75's for 4 sets. FYI: Each exercise is 4 sets.
Tues:Bis: Barbell curls up to 135 for 6-8 again 4 sets pyramiding. Next preacher curls with ez bar. I get 45's on each end for 7-8 reps good form seated. Then go to reverse ez bar on the cable to hit upperforearm super set with cable curls. Last set w is 4th set on that I do a drop set.
wed:Shoulders: Machine side laterals with the whole stack for 4 sets of 12-15. Then I do machine press without back support with whole stack for 4-6 reps again 4 sets pyramiding. Next is hammer strength machine with 4 45's on each end for 4-6 reps. Then barbell shrugs pyramiding up to 405 for 10-12 reps with a squeeze up top.
Thursday:back: 4 sets pull downs finish off with whole stack for 6-8 reps. 4 plates a side on hammer strength lat pulls. Cable rows with whole stack 4 sets of 8-10. Finish off with upright rows and cable lat pull downs.
Friday:Tris and legs: Tris I pyramid up to 275 on flat close grip bench 8-10 reps. Next dips 4 sets of 12-15. Last 4 sets of cable pushdowns or skull crushers. Legs: 4 45's and a 25 on each end of hacks for 5 sets pyramid to that weight. (FYI, before that do leg extentions for 4 sets working up to the whole stack for 12-15 reps.) 4 sets leg curls with whole stack for 8-10 then standing leg curls for 4 sets and Mission accomplished.
BTW my workout starts around 10 am after my second meal.
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02-02-2015, 03:20 PM #2
Interesting that biceps get their own day. What made you go with this split?
2016 RX Member of the Year & March 2015 Member of the Month
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02-02-2015, 03:33 PM #3
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02-02-2015, 03:38 PM #4
Are u trying to bring up biceps by giving them their own day? Do your weights / tempos / sets stay the same continuously?
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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02-02-2015, 03:47 PM #5
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- "You tell that punk, that I, me Jon Gotti, will sever your mother f'n head off"-Jon Gotti RIP DMX
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Yes sir. For bi's I'm always striving for same reps more weight while keeping the form VERY tight. The only time I cheat is last few reps. Once a month I may keep the rest period a little shorter to increase intensity but for the most part, Bi's between sets will get 1-1 1/2 minutes. When I say cut rest period it's 45 seconds rest in between.
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02-02-2015, 04:49 PM #6
You train alone?
How old are you?DON'T BE AVERAGE!!!
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02-02-2015, 06:01 PM #7
Do you train abs at all and if so, when/how?
Same question for calves.Last edited by Sunnyday; 02-02-2015 at 06:02 PM.
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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02-02-2015, 06:34 PM #8
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02-02-2015, 07:55 PM #9
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02-02-2015, 08:04 PM #10
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02-02-2015, 08:05 PM #11
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02-02-2015, 09:25 PM #12Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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02-02-2015, 09:35 PM #13
33?! I'm practically old enough to be your mother!
(And pound for pound, it appears I'm about as strong as you)
You got me thinking when you mentioned the summer. I'll be starting a cut soon. How long you gonna diet for to get into that shape by summer?2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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02-02-2015, 09:37 PM #14Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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02-02-2015, 09:49 PM #15
- Join Date
- Oct 2013
- Location
- "You tell that punk, that I, me Jon Gotti, will sever your mother f'n head off"-Jon Gotti RIP DMX
- Posts
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- Rep Power
- 2147883
I'm gonna give it a 16 week diet. Gonna go REAL slow with the cardio. (start out 3 days a week and after a month 4x if need be) 20 minutes first month and up it to 35-40 minutes first thing in the a.m at second month on an empty stomach. SLOWLY decrease my carbs meaning every 3-5 days take very little carbs out and once metabolism starts moving, high carb day once a week. My carbs are relatively high now at almost 500 grams dropped them the past few weeks as 290 is just too big to move around. Reps and sets stay the same except for more squeezing and contracting.
Last edited by Poker face Ace; 02-02-2015 at 09:53 PM.
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