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  1. #1
    LEGEND Poker face Ace's Avatar
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    Default 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.

  2. #2
    OLYMPIAN Sunnyday's Avatar
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    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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  3. #3
    LEGEND Poker face Ace's Avatar
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    Very good question SD..I feel I get way better gains by giving bi's there own separate day. It also is few days away from back which means they are not fatigued and I can put my all into it. Not to mention when I do them alone, the pump is nuts!
    Quote Originally Posted by Sunnyday View Post
    Interesting that biceps get their own day. What made you go with this split?

  4. #4
    Moderator Hoss06's Avatar
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    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

  5. #5
    LEGEND Poker face Ace's Avatar
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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.
    Quote Originally Posted by Hoss06 View Post
    Are u trying to bring up biceps by giving them their own day? Do your weights / tempos / sets stay the same continuously?

  6. #6
    OLYMPIAN Granite-Dawg's Avatar
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    You train alone?

    How old are you?
    DON'T BE AVERAGE!!!

  7. #7
    OLYMPIAN Sunnyday's Avatar
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    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.
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  8. #8
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Welcome to training journals, PfA.

  9. #9
    LEGEND Poker face Ace's Avatar
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    I train alone. My last training partner was annoying as F*#K. He wanted to train his way and only that way because he said it worked for him, so I told him, "You got's to go" Im 33 >
    Quote Originally Posted by Granite-Dawg View Post
    You train alone?

    How old are you?

  10. #10
    LEGEND Poker face Ace's Avatar
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    Havent trained abs in a while. This summer I will have veins leading from my abs to my butt cheek Calves I train high reps some weeks and low others. My calves aint too shabby
    Quote Originally Posted by Sunnyday View Post
    Do you train abs at all and if so, when/how?

    Same question for calves.

  11. #11
    LEGEND Poker face Ace's Avatar
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    hahaa Nice!!
    Quote Originally Posted by Curt James View Post


    Welcome to training journals, PfA.

  12. #12
    Moderator Hoss06's Avatar
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    Quote Originally Posted by Poker face Ace View Post
    I train alone. My last training partner was annoying as F*#K. He wanted to train his way and only that way because he said it worked for him, so I told him, "You got's to go" Im 33 >
    And U wanted to train your way, and only your way too, correct? See what I did thur?
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
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  13. #13
    OLYMPIAN Sunnyday's Avatar
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    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?
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  14. #14
    Moderator Hoss06's Avatar
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    Quote Originally Posted by Sunnyday View Post
    33?! I'm practically old enough to be your mother!

    (And pound for pound, it appears I'm about as strong as you)
    Oh snap!


    I'm only 29...
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  15. #15
    LEGEND Poker face Ace's Avatar
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    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.
    Quote Originally Posted by Sunnyday View Post
    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?
    Last edited by Poker face Ace; 02-02-2015 at 09:53 PM.

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