Ash's Training Log

Training Training Logs
181

Took a week off because I moved to a new apartment, havent updated because its been busy at work and didnt have internet at home until now. Heres the log…

Went in after about a week off. Decided to try out the other gyms near me to see what they have. I will be coming up with a new schedule to accomodate my new place. I will keep my plan roughly similar to the current one, but might have more free-weight work as I think I might be ready for it…

(sun Feb 6 2011)

Chest & Triceps @ Bloor

Dips – BWx12, +25x12, +35x12, +60x12, +60x8

HS Plate loaded ISO decline – 45x12, 70x12, 90x12, 100x10

1 Arm DB Overhead press – 45x8, 55x8, 65x8, 75x8, 75x8

HS MTS Incline press – 50x10, 60x10, 70x10, 75x9–>65x3–>45x8

Machine chest fly – 100x12, 110x12, 120x12, 130x12

1 arm overheads tri extension – 20x10, 25x10, 30x10, 35x10, 40x7->40x3

(tues 8 feb 2011)

Back, rear delt, biceps @ dundas

semi pronated pullups (greater than shoulder width) – 8,8,8,8,8,8

Pullups – 3, 3, 3, 3

MTS Row – 60x10, 70x10, 80x10, 90x10, 100x10

MTS Front Pulldown – 60x10, 70x10, 80x10, 90x10, 100x10, 110x10*

Chest supported T-Bar Row – 45x6, 70x10, 85x10, 100x10, 110x10

reverse cable x – 10x12, 15x12, 20x12, 25x12

1 arm cable rear delt fy, 10x12, 15x12, 15x12

EZ Curl – 50x10, 60x10, 70x10 80x15**

HS MTS Curl – 10x10, 20x10, 25x10, 30x10

*partials
**swinging

(Thu 10 Feb 2011)

Shoulders/tri @ Dundas

HS MTS Overhead PRess – 50x6, 60x10, 70x10, 80x10, 90x10, 100x10, 110x10, 120x12

1 arm db overhead press – 45x10, 55x10, 65x10, 70x14, 60x10

Rope cable upright row – 50x12, 60x12, 70x12, 77,5x12

Cable chest press – 37.5x12, 47.4x12, 57.5x12, 47.5x12, 47.5x12

rope cable seated face pull – 45x10, 60x10, 75x10, 80x10

db lateral raise – 20x10, 30x10, 35x10

1 arm standing tri ext – 20x10, 25x10, 30x10, 35x10, 40x10

(Sat 12 feb 2011)

Chest @ Eglington

Skipped leg day, and starting over, trying a new plan out for the next few weeks. Will post it soon.

Dips* – BWx12, +25x12, +45x12, +70x11, +70x6, 45x6

1 Arm DB Overhead press – 45x8, 55x8, 65x8, 80x8, 80x8**

HS MTS Decline press – 45x10, 55x10, 65x10, 75x12

HS MTS Incline press – 45x10, 55x10, 65x10, 80x10

Machine chest fly – 75x12, 80x12, 105x12, 120x12

1 arm overheads tri extension – 20x10, 25x10, 30x10, 35x10, 40x10***

Machine Tri Extension – 40x12, 50x12, 60x10, 70x10, 80x10

*got too ambicious here
**ROM not as good as previous set, still very happy with the ROM I did given the weight (way better then when i did 75s last week)
***partials, I just cant increase my ROM for this weight, esp when I have this at the end of the day.

182

(Sun 13 Feb 2011)

Back/Legs @ Eglington

V-Grip Cable Row - 100x10, 120x10, 140x10, 160x10, 180x10

MTS Row – 60x10, 70x10, 80x10, 90x10, 100x10, 110x12

HS Plate loaded Front Pulldown – 55x10, 70x10, 85x10, 100x10, 110x10

Front Squat – 95x10, 115x10, 135x10, 155x10

Seated Calf Raise – 45x15, 70x15, 90x15, 115x15, 135x15, 160x15

reverse cable x – 10x12, 15x12, 20x12, 20x12

EZ Curl – 40x10, 60x10, 70x10 80x15*

Hammer Curl – 20x8, 25x8, 30x8, 35x8, 40x8, 45x8, 50x8
*swing

183

(Tues 15 Feb 2011)

Shoulders @ Richmond

LF Shoulder Press – 70x10, 90x10, 100x10, 115x12

DB Shoulder Press – 50x10, 55x10, 60x10, 75x10, 75x14

Rope Cable upright row – 42.5x12, 60x12, 72.5x12, 80x14

Bench Press – 125x10, 140x10, 165x10, 185x10, 195x9

LF Lateral Raise – 80x10, 90x10, 100x10, 110x12

1 arm standing tri ext – 20x10, 25x10, 30x10, 35x10, 40x10*, 45x10*

LF Tri Press** – 70x12, 100x12, 130x12, 160x12

*Since my rom is still low on this, i forced myself into a higher weight, my rom was even lower than this

**decided to try this because every extreme fitness seems to have one, as opposed to other tricep machines. didn’t like it.

184

(Wed 16 Feb 2011)

Back, Legs, Biceps @ Richomond

Post workout weight – 192

Semi pronated pullups – 8, 8, 8, 8, 12, 8*

Wide grip Pullups – 3, 3, 3, 3, 5

LF Pulldown – 110x10, 125x10, 150x10, 165x10

Squats – 135x10, 165x10, 190x10 205x10

1 leg hamstring curl – 60x10, 80x10, 100x10, 115x10
seated calf raise – 120x12, 140x12,160x12, 180x12

Preacher Curl – 40x12, 60x12, 70x12, 80x12**

*partial
**partial, couldnt do full rom at this point or this weight

185

(FRI 18 feb 2011)

Chest @ Dundas

Dips* – BWx12, +25x12, +45x12, +70x12, +65x9,

1 Arm DB Overhead press – 45x8, 55x8, 65x8, 85x8, 70x8**

HS MTS Decline press – 50x10, 50x10, 60x10, 70x10, 80x12

HS MTS Incline press – 50x10, 60x10, 70x10, 80x10

Machine chest fly – 75x12, 80x12, 105x12, 120x12

1 arm overheads tri extension – 20x10, 25x10, 30x10, 35x10, 40x10

186

(Sat 19 Feb 2011)

Back/Legs @ Eglington

V-Grip Cable Row - 100x10, 120x10, 140x10, 160x10, 180x10

MTS Row – 60x10, 70x10, 80x10, 90x10, 100x10, 115x12, 120x10

HS Plate loaded Front Pulldown – 60x10, 70x10, 80x10, 90x10, 100x10, 110x10, 110x10

Front Squat – 115x10, 135x10, 155x10, 165x10, 175x10

Seated Calf Raise – 45x15, 70x15, 90x15, 115x15, 135x15, 170x15

reverse cable x – 10x12, 15x12, 20x12, 25x12

EZ Curl – 40x10, 60x10, 70x10 80x15*

Hammer Curl – 20x8, 25x8, 30x8, 35x8, 40x8, 45x8, 50x8*, 55x8*

*swing

187

Tues 22 Feb 2011

Shoulders @ Richmond

LF Overhead Press – 80x10, 90x10,100x10, 110x10, 120x10

DB 1 arm standing overhead press – 50x10, 60x10, 70x10, 80x10

DB Flat Bench Press – 60x10, 70x10, 80x10, 90x10, 95x12

Rope cable upright row – 55x12, 60x12, 75x12, 82.5x12

Machine Lateral raise – 80x12, 100x12, 115x12, 125x12

1 arm tri ext – 20x10, 25x10, 30x10, 35x10

LF Tri extension – 80x12, 100x12, 120x12, 140x12, 160x12, 180x12

188

(Wed 23 Feb 2011)

Back, Legs, Biceps @ Richmond

Semi pronated pullups – 8, 8, 8, 8, 12, 8

Wide grip Pullups – 3, 3, 3, 3, 7

LF Pulldown – 80x10, 100x10, 120x10, 150x10, 160x10, 170x10

Squats – 135x10, 175x10, 195x10 205x10, 215x10

1 leg hamstring curl – 85x10, 95x10, 105x10, 115x10
seated calf raise – 110x12, 140x12,150x12, 160x12

Preacher Curl – 40x12, 60x12, 70x12, 80x12

LF Machine curl – 30x12, 50x12, 60x12, 70x12

189

(FRI 25 feb 2011)

Chest @ Dundas

Dips* – BWx12, +25x12, +45x12, +65x12, +65x11

1 Arm DB Overhead press – 45x8, 55x8, 65x8, 85x8, 85x10

HS MTS Decline press – 50x12, 60x10, 70x10, 80x12

HS MTS Incline press – 50x10, 60x10, 70x10, 80x12

Machine chest fly – 75x12, 80x12, 105x12, 120x12

1 arm overheads tri extension – 20x10, 25x10, 30x10, 35x10, 40x10, 45x10

rope pressdown – 40x12, 50x12, 50x12

190

(Sat 26 Feb 2011)

Back/Legs @ Sheppard

chest supported t-bar row – 55x10, 70x10, 85x10, 95x10, 105x10

MTS Row – 60x10, 70x10, 80x10, 90x10, 100x10, 115x10, 120x12

mts Front Pulldown – 60x10, 70x10, 80x10, 90x10, 100x10, 110x10, 120x10

Leg Press – 180x12, 230x12, 270x12, 320x12, 360x12, 410x12

Standing Calf raise – 115x12, 135x12, 155x12

reverse cable x – 10x12, 15x12, 20x12, 25x12

EZ Curl – 40x10, 60x10, 70x10 80x15*

Hammer Curl – 20x8, 25x8, 30x8, 35x8, 40x8, 45x8, 50x8*, 55x8*

*swing

191

Wed 2 March 2011

Shoulders/Tri/Chest @ Richmond

LF Overhead Press – 80x10, 90x10,100x10, 110x10, 125x12

DB 1 arm standing overhead press – 50x10, 60x10, 70x12, 80x12, 80x16*

DB Flat Bench Press – 60x10, 70x12, 80x12, 90x12, 100x11*

Rope cable upright row – 57.5x12, 67.5x12, 77.5x12, 82.5x12

Machine Lateral raise – 80x12, 95x12, 110x12, 120x10

1 arm tri ext – 20x10, 25x10, 30x10, 35x10, 40x10, 45x10

LF Tri extension – 100x12, 120x12, 140x12, 160x12, 180x12

*Partial

192

(Thu 3 march 2011)

Back, Legs, Biceps @ Richmond

Semi pronated pullups – 8, 8, 8, 8, 13, 8

Wide grip Pullups – 3, 3, 3, 3, 7

Squats – 105x10. 145x10, 185x10, 210x10 225x10

LF Pulldown – 100x10, 120x10, 150x10, 160x10, 175x10

1 leg hamstring curl – 85x10, 95x10, 105x10, 115x10
seated calf raise – 110x12, 140x12,150x12, 160x12

Preacher Curl – 50x12, 60x12, 70x12, 80x12

193

Sat 5 march 2011

Chest @ eglington

Dips – BWx12, +25x12, +45x12, +65x12, +65x10

1 Arm DB Overhead press – 50x8, 60x8, 70x8, 85x8, 85x11

HS MTS Decline press – 50x10, 60x10, 70x10, 80x12

HS MTS Incline press – 50x10, 60x10, 70x10, 80x12, 90x5

Machine chest fly – 82.5x12, 90x12, 105x12, 120x12

1 arm overheads tri extension – 20x10, 25x10, 30x10, 35x10, 40x10, 45x7

tri extension – 45x12, 55x12, 65x12, 75x12, 85x12

194

(Sum 6 mar 2011)

Back/Legs/bi @ Eglington

V-Grip Cable Row - 100x10, 120x10, 140x10, 160x10, 185x12

MTS Row – 60x10, 80x10, 90x10, 100x10, 115x10, 120x12, 130x9*

mts Front Pulldown – 70x10, 80x10, 90x12, 100x12, 110x10, 120x10*, 125x10*

Front Squat – 95x10, 115x10, 135x10, 155x10

Leg Press – 180x12, 270x12, 360x12, 450x12

1 Leg Standing Calf raise – BWx12, +25x12, +45x12, +60x12

Reverse fly machine** – 70x12, 85x12, 100x12, 115x12

EZ Curl – 50x10, 60x10, 70x10 80x15***

Hammer Curl – 20x8, 25x8, 30x8, 35x8, 40x8, 45x8, 50x8*, 55x8***

*partial

**cable station looked like it was gonna be occupied for a while

***swing

195

Tues 8 March 2011

Shoulders/Tri/Chest @ Richmond

LF Overhead Press – 80x10, 100x10,120x10, 130x10

DB 1 arm standing overhead press – 50x10, 60x12, 70x12, 80x12, 84x14*

DB Flat Bench Press – 70x12, 80x12, 90x12, 100x11, 100x6*

Rope cable upright row – 6012, 70x12, 80x12, 85x12

Machine Lateral raise – 70x12, 80x12, 90x12, 100x12

1 arm lying tri ext – 20x10, 25x10, 30x10, 35x10, 40x8*

LF Tri extension – 100x12, 120x12, 140x12, 160x12, 180x12, 200x9

*Partial

196

(Wed 9 March 2011)

Back, Legs, Biceps @ Richmond

Semi pronated pullups – 8, 8, 8, 8, 10->2, 8

Wide grip Pullups – 3, 3, 3, 3, 8->2, 7

Squats – 135x10, 185x10, 225x10 235x10

LF Pulldown – 110x12, 130x12, 150x12, 160x12, 172x12

1 leg hamstring curl – 80x10, 90x10, 100x10, 110x10
seated calf raise – 90x12, 140x12,160x12, 180x12

Preacher Curl – 50x12, 60x12, 70x12, 80x12

LF Machine curl – 40x12, 50x12, 60x12, 70x12

197

Sat 12 march 2011

Chest @ eglington

Dips – BWx12, +25x12, +45x12, +65x12, +65x6

HS MTS Decline press – 50x10, 60x10, 70x10, 80x12

HS MTS Incline press – 50x10, 60x10, 70x10, 80x12

HS MTS Overhead press – 70x10, 80x10, 90x10, 100x10, 110x10, 120x9

Machine chest fly – 70x12, 85x12, 100x12, 105x12

1 arm overheads tri extension – 20x10, 25x10, 30x10, 35x10, 40x10, 45x7

tri extension – 40x12, 50x12, 60x12, 70x12, 80x12

198

Sun 13 march 2011

back/legs/biceps @ Eglington

V-Grip Cable Row - 100x10, 120x10, 140x10, 160x10, 190x10

MTS Row – 60x10, 70x10, 80x10, 90x10, 100x10, 110x10, 120x12, 130x10

mts Front Pulldown – 45x10, 70x10, 80x10, 90x12, 100x12, 110x10, 120x10, 125x6

Front Squat – 95x10, 115x10, 135x10, 155x10

Leg Press – 180x12, 230x12, 270x12, 320x12, 360x12, 410x12, 450x12, 500x12

1 Leg Standing Calf raise – BWx12, +25x12, +45x12, +60x12
reverse cable x - 15x12, 20x12, 22.5x12, 22.5x12

EZ Curl – 50x10, 60x10, 70x10 80x12, 90x10

Hammer Curl – 20x8, 25x8, 30x8, 35x8, 40x8, 45x8

199

Decided to mix it up a little (emphasis little)

Tues 15 March 2011

Shoulders/Tri/Chest @ Richmond

LF Overhead Press – 80x10, 100x10,110x10

DB 1 arm standing overhead press – 50x10, 60x12, 70x12, 80x12, 85x15

Military press* – 45x12, 95x10, 115x10

Rope cable upright row – 6012, 70x12, 80x12, 90x12

DB Flat Bench Press – 70x12, 80x12, 90x12, 100x13**

Machine Lateral raise – 70x12, 80x12, 90x12, 100x12

1 arm lying tri ext – 20x10, 25x10, 30x10, 35x10, 40x6**

Military press* – 115x12, 95x10

LF Tri extension – 120x12, 140x12, 160x12, 180x12, 200x9–>200x3**

*back not ready for these yet
**last few reps of these sets were partial rom

200

Decided to mix it up a little (emphasis little)

Tues 15 March 2011

Shoulders/Tri/Chest @ Richmond

LF Overhead Press – 80x10, 100x10,110x10

DB 1 arm standing overhead press – 50x10, 60x12, 70x12, 80x12, 85x15

Military press* – 45x12, 95x10, 115x10

Rope cable upright row – 6012, 70x12, 80x12, 90x12

DB Flat Bench Press – 70x12, 80x12, 90x12, 100x13**

Machine Lateral raise – 70x12, 80x12, 90x12, 100x12

1 arm lying tri ext – 20x10, 25x10, 30x10, 35x10, 40x6**

Military press* – 115x12, 95x10

LF Tri extension – 120x12, 140x12, 160x12, 180x12, 200x9–>200x3**

*back not ready for these yet
**last few reps of these sets were partial rom