T Nation

ACTrain: How Do You Train?


#1

Another killer physique. Doesn't post much, but would be interested in hearing you share you training routine, history and nutrition.


#2

I started lifting a week before my 18th birthday when a friend asked me to join the local YMCA. Started out with alot of machines, the YMCA had the nautlis universal gym. 6 months later I started college and had access to the internet where I learned aboout training. Moved on to free weights and Squats. Now this was way before youtube and lots of pictures so most of what I learned was from text descriptions.

Over the years I've tried all kinds of training programs. I've settled into, when mass building, alternating between periods of a 3 or 4 day a week bodypart split where each bodypart gets hit once a week and a 4 day a week upper/lower split where each bodypart gets hit twice a week.

For fat loss I've used CT's Destroying Fat program twice in the past with great results.

The last 6 months I've had to alter my training quite a bit due to injury, in terms of exercise selection and the amount of weight used. I had knee surgery last October to repair a torn meniscus and was diagnosed with distal clavicle osteolysis in my right shoulder. Both are feeling better. I recently started doing box squats and dumbell bench presses.

My surgery kept me out of the gym for 5 weeks and I dropped down to 168lbs. I did a mass gain program from Nov - Apr and got up to 194lbs. I used a targeted carbs approach taking in about 50g carbs a day, on my 4 workout days carbs increased to about 140g with the additional carbs coming peri-workout. Occasionally I'd do some cheating, like at a birthday party.

2 weeks ago I started an 8 week cut. I'm using CT's metabolic pairings routine he outlined in his forum and take in 50g or less carbs a day. I'll add some carbs peri-workout when I get a bit leaner.

I'll post the outline in a seperate message and today's workout in another.

Any questions, feel free to ask.


#3

CT's Metabolic Pairings Outline

DAY 1
SECTION A - STRENGTH PORTION - CHEST & BICEPS
3 exercises for each; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them...

SECTION B - METABOLIC PORTION (AFTER STRENGTH PORTION)
1 metabolic pairing of 3 exercises, 3-4 sets

SECTION C - LOW INTENSITY CARDIO (AFTER METABOLIC)
20-30 min

DAY 2
SECTION A - STRENGTH PORTION - LOWER BODY
3 exercises for quads and hams; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them...

SECTION B - INTERVALS
15 sec intense - 45 sec relax x 10-12

SECTION C - LOW INTENSITY CARDIO (AFTER INTERVALS)
20-30 min

DAY 3
SECTION A - STRENGTH PORTION - BACK & TRICEPS
3 exercises for each; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them...

SECTION B - METABOLIC PORTION (AFTER STRENGTH PORTION)
1 metabolic pairing of 3 exercises, 3-4 sets

SECTION C - LOW INTENSITY CARDIO (AFTER METABOLIC)
20-30 min

30-45 minutes of cardio on non-workout days


#4

Today's workout.

This is Day 1 in the outline. I don't take the reps as low due to injuries. Hopefully soon I'll be able to.

A) Rotator Cuff Exercise - added this, helps my shoulder.
3 x 10 reps
Rest 60 seconds

B1) Low Incline Dumbell Bench Press
3 x 6-8 reps
Rest 60 seconds
B2) Incline Dumbell Curls
3 x 6-8 reps
Rest 60 seconds

C1) Dumbell Bench Press
3 x 8 reps
Rest 60 seconds
C2) 1 arm Hammer Curl
3 x 8 reps
Rest 60 seconds

D1) Pushups
3 x 30 reps
Rest 60 seconds
D2) Reverse Curls
3 x 10 reps
Rest 60 seconds

E1) Thrusters
3 x 10 reps
No rest
E2) Three-way dumbbell swing
3 x 15 reps left arm, 15 reps right arm, 15 reps both arms
No rest
E3) Weighted Situp
3 x 10 reps
Rest 75 seconds

Sauna 5 minutes

Cardio 20 minutes - Incline Treadmill walking keeping heartrate between 125-130.


#5

That's impressive gains for a 7 month period. Could you expand onyour diet a bit more? The number of carbs you consumed seems like an awfully low number, especially if you're trying to gain mass. Obviously you were in a caloric surplus so did the remaining calories mostly come from protein? What were your macro splits?

Great physique!


#6

are you always that lean? sheeeeit


#7

To be honest, I think ACTrain has the best physique on T-Nation from what I have seen. Perfect amount of mass and great proportions. Congrats bud.

Edit: What exactly is that rotator cuff exercise?


#8

Yea dude, you are damn shredded.


#9

I was 175 before the injury. When I got back to the gym I was weak but muscle memory took over and it was like newbie gains all over again. I was up to 180 by New Years.

I really concentrated on pushing the calories without letting things get out of control.

The extra calories came from protein and fats. I tried to keep the protein and fat ratios about the same so on a low carb day it looked something like:

Fat: 170 (47%)
Carb: 49 (6%)
Prot: 365 (45%)

Targeted Carb day looked something like this:

Fat: 192 (42%)
Carb: 147 (15%)
Prot: 429 (43%)


#10

Thanks, I still have lots of improvements to make. I think there are plenty of guys on here with more impressive physiques.

The rotator cuff exercise I did today was seated with a dumbell.
Video here:
strengthtraining.asimba.com/fitness_info/exercise627.html

On Day 3 I also do a rotator cuff exercise.
exrx.net/WeightExercises/Infraspinatus/CBExternalRotation.html


#11

Thanks guys. I always stay within striking distance of the pics. Like an 8 week cut. Definatly not that cut or tan right now. I'm hoping realistically I can hit 185 with the same condition at the end of 8 weeks.


#12

How old are you now and what are your current goals?

Are you in the fitness industry in any way?


#13

ACTrain is one of the most helpful, most patient guys on this site. I'm really thankful for some of the advice I've received.


#14

Awesome stuff! I'm so glad the big (and more experienced) guys are coming out and telling us about their training. Thanks a lot. I appreciate your efforts.


#15

Do you increase the weight for each set or do you keep it the same?


#16

Good to see you still hanging around, AC! Beast!


#17

Damn! Fine physique, AC!
You must not post often, because I barely recall seeing your avatar.

How're the wheels?


#18

For sure, like 2 yrs. ago with a different account I'd ask him questions about his eating, etc. Always wrote me back with the help. Great guy. He has "the look" I'm aiming for no doubt!


#19

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#20

uhh yeah ignore this