Ash's Training Log

Training Training Logs
261

after several weeks of being a mopey baby, because of my back, i decided i should reproduce what i was doing when i hurt myself last year. i think ive recovered enough to be able to do everything on that plan

@dundas

Chest & Tri

BW Dips (55 s rest) – 12, 12, 12, 13, 12

HS MTS Decline Chest Press* – 40x10, 50x10, 55x10, 60x10, 65x10

1 Arm DB Overhead press – 30x8, 40x8, 45x8, 50x8

HS MTS Incline Chest Press* – 45x10, 50x10, 55x10, 60x10, 65x7–>1–>1–>1

machine fly**-- 70x12, 90x12, 110x12, 130x12

1 Arm standing tri ext – 20x10, 25x10, 30x10, 35x10

1 arm seated face pull (10 lbs) – 10, 12, 15, 20, 15

shoulder-width tri pressdown – 30x12, 50x12, 60x12, 60x12

*starting lower, decreasing these for next week
**must remember to do this slower, as this annoyed my shoulder, which is why i did facepulls after.

262

Tues Dec 6 2011

Back @ dundas

BW Semi pronated chinups – 10, 10, 10, 8, 7, 5

Wide grip pullups – 3, 3, 3, 3, 3, 3

HS MTS Row – 30x10, 40x10, 50x10, 60x10, 70x10, 80x10

HS Front Pulldown – 45x10, 55x10, 65x10, 75x10, 85x10

Chest supported t-bar row – 45x10, 55x10, 65x10, 75x10

cable reverse x – 7.5x12, 12.5x12, 12.5x12, 12.5x12

EZ curl – 40x10, 50x10, 60x10, 70x10

Hammer curl – 25x8, 30x8, 35x8, 40x8

263

Wed 7 December 2011
@richmond
Shoulders

LF cable shoulder press machine – 30x10, 40x10, 45x10, 50x10

1 Arm standing dumbbell press – 25x12, 30x12, 35x12, 40x12

Cable-rope upright row – 42.5x12, 57.5x12, 67.5x12 75x12

Seated face pull (kg?) – 30x12, 45x12, 50x12, 65x12

DB Lateral raise – 15x10, 20x10, 25x10, 25x12, 30x8

Lying 1 arm tri extension – 25x10, 25x10, 25x10, 25x10

shoulder width cable Tri Pressdown – 40x12, 50x12, 60x12, 70x12, 80x12

264

Friday 9th December 2011
Legs
@Richmond

Bulgarian Split Squat – BWx10, +40x10, +50x10, +60x10

Squat – 136x6, 145x6, 155x6, 165x6, 175x6, 185x6,

Seated Calf Raise – 90x20, 120x20, 160x20, 170x20

1 Leg Hamstring Curl – 65x10, 75x10, 85x10, 95x10

LF Glute – 90x10, 110x10, 130x10 140x10

Plank – 40s, 45x, 45x, 60s
half-way hanging leg raises – 8, 8, 8, 10

need to do more core/abs…

265

Mon 12 Dec 2011
@dundas

Chest & Tri

Dips – 12, +10x12, +20x12, +25x12, 12

HS MTS Incline Chest Press – 45x10, 55x10, 60x10, 65x10, 70x10

1 Arm DB Overhead press – 30x8, 40x8, 45x8, 50x8

HS MTS Decline Chest Press* – 35x10, 45x10, 55x10, 65x10, 70x6–>50x5

machine fly-- 70x12, 90x12, 110x12, 130x12

1 Arm standing tri ext – 20x10, 25x10, 30x10, 35x10

shoulder-width tri pressdown – 30x12, 50x12, 60x12, 60x12

266

got sick this week, not normally opposed to going into the gym when im sick, except the gym with the good machines is a hefty walk away in the cold, which i thought was a bad idea until whatever it was i had passed.

sat 17 Dec 2011
@dundas

Chest & Tri

Dips – 12, +10x12, +15x12, +20x12, +25x11–>1, 10

HS MTS Decline Chest Press* – 30x10, 35x10, 40x10, 45x10, 50x10, 55x10,

1 Arm DB Overhead press – 30x9, 40x9, 45x9, 50x10, 55x10, 60x10

HS MTS Incline Chest Press – 40x10, 45x10, 50x10, 55x10, 60x10, 65x10, 70x19

machine fly-- 80x12, 100x12, 120x12, 140x12, 155x12, 110x15, 70x15

1 Arm standing tri ext – 20x10, 25x10, 30x10, 35x10, 25x10

shoulder-width tri pressdown – 30x12, 50x12, 60x12, 70x12, 60x12, 50x15, 40x15

267

Mon 2 Jan 2012
@richmond

Chest & Tri

Dips (45s rest) *-- 12, 12, 12, 12, 12

DB Flat bench press – 50x10, 60x10, 70x10, 80x12

1 Arm DB Overhead press – 40x10, 45x10, 50x10, 55x10

Smith Incline Bench Press*) – +90x10, +110x10, +120x8–>90x10, +110x6, +110x6, +90x6

machine fly-- 90x12, 100x12, 110x12, 125x12

1 Arm standing tri ext – 20x10, 25x10, 30x10, 35x10, 25x10

Plank 45s, 45s, 45s
leg elevated crunches 12, 12, 12

*may do lower reps but with weight next week
**may do lower weight/reps next week

268

Tues Jan 3 2012

Back @ Richmond

BW Semi pronated chinups – 8, 8, 8, 8, 8, 7, 7, 6

Wide grip pullups – 3, 3, 3, 3, 3, 7

Inverted rows – 10, 10, 10, 10, 8, 8

Chest supported machine row – 80x12, 90x12, 100x12, 110x12

cable reverse x – 10x12, 12.5x12, 15x12

Cable pullovers – 32.5x8, 37.5x8, 37.5x8

EZ curl – 50x10, 60x10, 70x10, 80x10

1 arm preacher curl – 20x10, 25x10, 25x10, 20x10

269

Wed 4 jan 2012
@richmond
Shoulders

LF shoulder press machine – 60x10, 80x10, 90x10, 100x10, 110x10, 120x10

1 Arm standing dumbbell press – 40x8, 50x8, 60x8, 65x8

Cable-rope upright row – 50x12, 57.5x12, 62.5x12, 70x12

DB Lateral raise – 20x10, 25x10, 30x10, 30x10, 25x10

Seated face pull – 30x12, 45x12, 50x12, 55x12

shoulder width cable Tri Pressdown – 40x12, 50x12, 60x10, 70x10, 80x10, 85x10

SS:
Plank – 50s, 50s, 50s
Leg elevated crunches – 12, 15, 20
Lying 1 arm tri extension – 25x8, 25x12, 30x10

270

Friday 6th Jan 2012
Legs
@Richmond

Bulgarian Split Squat* – BWx8, +20x10, +30x10 +40x10, +50x10

Squat** – 115x6, 135x6, 155x6, 175x6, 185x6, 195x6, 205x6

SS:
Seated Calf Raise – 140x20, 160x20, 180x15, 190x15, 140x15
1 Leg Hamstring Curl – 55x10, 70x10, 85x10, 105x10, x

LF Glute – 90x10, 100x10, 110x10

hanging leg raise - 6, 6, 6, 6, 6

Plank – 50s, 50s, 50s, 60s

knee bent leg raises – 10, 12, 15

*These always kill me
**back felt fine whole time, goin up 10 lbs next week on all sets

271

Sat jan 7 2012
biceps
@richmond

Preacher curls – +20x12, +40x12, +50x12, +55x12, + 60x10, +65x10, +70x10, +50x12

Chinups – 6, 6, 6, 6, 6, 6, 6, 6

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

Cable curl – 22.5x12, 37.5x12, 42.5x12, 47.5x12, 57.5x12

Concentration curl – 20x8, 20x8, 20x8

*swing

272

Mon 9 Jan 2012
@richmond

Chest & Tri

Dips (45s rest) *-- 12, 12, 12, 12, 12, 6

DB Flat bench press – 55x10, 65x10, 75x10, 85x12, 90x5

1 Arm DB Overhead press – 50x10, 50x10, 55x10, 60x12

Smith Incline Bench Press*) – +90x10, +110x10, +120x10–>90x6, +110x6, +90x6, +90x6

machine fly-- 90x12, 100x12, 110x12, 120x12–>85x12, 85x12

1 Arm standing tri ext – 20x10, 25x10, 30x10, 35x10, 25x10

273

Tues Jan 10 2012

Back @ Richmond

BW Semi pronated chinups – 8, 10, 10, 8, 8, 8, 7, 6

Wide grip pullups – 3, 3, 3, 3, 3, 4, 7

Inverted rows – 10, 10, 10, 10, 10, 10

Chest supported machine row – 80x12, 100x12, 115x12, 130x12

reverse cable cross – 10x12, 12.5x12, 12.5x12, 12.5x12

Cable pullovers – 40x10, 45x10, 50x10, 55x10

EZ curl – 50x10, 60x10, 70x10, 80x12, 90x12
(did static back extension for 3-60s between sets of these)

1 arm preacher curl – 20x10, 25x10, 25x10, 25x10, 20x12

274

Wed 11 jan 2012
@richmond
Shoulders

LF shoulder press machine (p) – 70x10, 85x10, 95x10, 105x10, 115x10, 125x10

1 Arm standing dumbbell press (p) – 45x8, 55x8, 65x8, 70x10

Cable-rope upright row (p) – 50x12, 60x12, 67.5x12, 75x12

DB Lateral raise (p) – 20x10, 25x10, 30x10, 30x12, 25x12

Seated face pull (p) – 40x12, 55x12, 60x12, 65x12

shoulder width cable Tri Pressdown – 40x12, 50x12, 60x10, 70x10, 80x10, 85x10

SS (p):
Pushups – 10, 12, 12
Plank – 50s, 50s, 50s
Leg elevated crunches – 15, 15, 20
Lying 1 arm tri extension – 25x8, 25x12, 30x10
lying leg raise – 12, 12, 12

trying to add in a new notation to my notes,

(p) indicates a progression from last week
(s) indicates a concious step back
(o) indicates a step back but not one i chose to do
no indicator means either the same, or a new set/rep scheme or whatever.

275

Friday 13th Jan 2012
Legs
@Richmond

Bulgarian Split Squat (p) – BWx10, +25x10, +30x15 +45x10, +55x10

Squat (p) – 125x6, 145x6, 165x6, 185x6, 195x6, 205x6, 215x7, 225x8

SS (p):
Seated Calf Raise – 150x20, 170x20, 190x15, 200x15, 140x15
1 Leg Hamstring Curl – 60x10, 90x10, 100x10, 115x10, 80x10

LF Glute (p)-- 50x10, 90x10, 100x10, 110x10, 120x10

hanging leg raise - 6, 6, 6, 6, 6

SS
Plank – 40s, 40s, 40s
knee bent leg raises – 12, 16, 20

276

Sat jan 14 2012
biceps

1 arm curl off an incline bench – 20x12, 25x12, 30x12, 35x12, 40x12* 45x8*

Chinups (p) – 6, 6, 6, 6, 6, 6, 6, 6, 7

Hammer Curl (p) – 25x8, 30x8, 35x10, 40x10, 45x10, 50x10, 50x12**, 50x8**, 35x10

Cable curl – 30x10, 40x10, 50x10, 50x10, 30x10

Concentration curl – 20x8, 20x8, 20x10, 20x10

*shorter ROM (went just below parallel)
**swing, the gym i was in didnt have dumbbells above 50

277

Monday 16 Jan 2012
@richmond

Chest & Tri

Dips – BWx8, +20x8, +35x8, +45x8, +55x8, +65x10

DB Flat bench press (p) – 50x10, 60x10, 70x10, 80x10, 90x10, 90x10*

1 Arm DB Overhead press (p) – 50x10, 55x10, 60x10, 65x12

Smith Incline Bench Press – +90x8, +110x8, +120x8, +130x8, +140x6, +90x10

1 Arm standing tri ext – 20x10, 25x10, 30x10, 35x10

SS:
1 Arm standing tri ext – 20x10, 20x10, 20x10, 20x10, 20x10
machine fly (p) – 95x12, 105x12, 115x12, 125x12–>85x12, 85x12

*last 2-3 reps were short ROM

278

Tues Jan 17 2012

Back @ Richmond

BW Semi pronated chinups (p) – 10, 10, 10, 10, 10, 8, 8, 7

Wide grip pullups (p) – 3, 3, 3, 3, 4, 5, 8

Inverted rows (p) – 10, 10, 10, 10, 10, 10, 10

Chest supported machine row (p) – 85x12, 105x12, 120x12, 135x12

reverse cable cross – 10x12, 12.5x12, 12.5x12, 12.5x12

Cable pullovers – 40x10, 45x10, 50x10, 55x10

EZ curl – 50x10, 60x10, 70x10, 80x12, 90x15 (p)
(did static back extension for 3-60s between sets of these)

1 arm preacher curl (p) – 20x12, 25x12, 25x12, 25x10, 20x12

279

Wed 18 jan 2012
@richmond
Shoulders

LF shoulder press machine (p) – 75x10, 90x10, 100x10, 110x10, 120x10, 130x10

1 Arm standing dumbbell press (p) – 50x8, 60x8, 70x8, 75x10

Cable-rope upright row (p) – 52.5x12, 62.5x12, 70x12, 77.5x12

DB Lateral raise – 20x10, 25x10, 30x10, 30x12, 25x12

Seated face pull (p) – 40x12, 55x12, 70x12, 75x12

shoulder width cable Tri Pressdown (p) – 45x12, 55x12, 65x12, 75x10, 85x10, 90x10

SS:
Pushups – 12, 12, 12
Plank – 50s, 50s, 50s
Leg elevated crunches – 15, 15, 20
Lying 1 arm tri extension – 30x8, 30x12, 30x10
lying leg raise – 12, 16, 20

280

Friday 20th Jan 2012
Legs
@Richmond

Bulgarian Split Squat (p) – BWx10, +35x10, +40x15 +45x10, +55x10

Squat (p) – 135x6, 155x6, 175x6, 195x6, 205x6, 215x6, 225x6, 235x6

SS:
Seated Calf Raise – 150x20, 170x20, 190x15, 200x15, 140x15
1 Leg Hamstring Curl – 60x10, 90x10, 100x10, 115x10, 80x10

LF Glute (p)-- 110x10, 120x10, 130x10, 140x10

hanging leg raise - 6, 6, 7, 7, 7

SS
Plank – 40s, 40s, 40s
knee bent leg raises – 12, 16, 20