Ash's Training Log

Training Training Logs
321

whoops, didnt log a few days there (but I went in the wed and friday that week), then had another week of travel where I resorted to BW crap in a hotel room (pushup and 1 leg squat variations)

Back in yesterday, next bout of travelling is 7 days in 2 weeks, I’ll hopefully have access to a gym.

(Saturday Nov 24 2012)

Post-weight - 202.7

BW Pullups - 3,3,3,3,3,3,3,3,3,3,3,3

BW semi-pronated chinups 6,6,6

Deadlift – 135x6, 155x6, 175x6, 195x6

Squat – 135x6, 185x6, 205x6, 225x6, 245x6, 265x6

Incline bench press – 115x6, 135x6, 155x6, 175x6

SS:
1 arm standing tri ext – 20x10, 25x10, 27.5x10, 30x10
Hammer Curl – 35x10, 40x10, 45x10, 50x10

322

Mon Nov 26 2012

Military Press -5x50, 5x60, 3x70, 5x90, 5x95, 12x100, 105x3, 110x3, 115x3, 120x3

SS:

DB Flat Bench 80x6, 85x6, 95x6, 100x8
BW semi pronated Chinups – 6, 6, 6, 6

SS:
Hamstring Curl 135x6, 150x6, 175x6, 185x6
1 Leg Standing Calf Raise --50x8, 50x8, 50x8, 50x8

Static Lunge – 135x6, 155x6, 175x6, 190x6

323

Thurs Nov 29 2012

post-weight – 199.4

Deadlift – 135x5, 135x5, 145x3, 155x5, 175x5, 195x5, 205x3, 205x3

SS:
BB Row – 135x6, 145x12, 155x6, 165x6, 175x6, 145x6
LegPress Calf Raise – 270x12, 410x12, 500x12, 590x12, 680x12, 720x12

DB Incline Bench – 80x6, 90x6, 95x8, 100x9
Hammer Curl – 35x6, 40x6, 45x6, 50x6

Pullup* – 6, 6, 6, 6, 6

*cant say my form was perfect but I got 6 reps done per set

324

bench – 135x5, 135x5, 135x3, 150x5, 160x5, 170x15, 190x3, 200x3, 205x3, 210x3

SS:
DB standing overhead press – 40x6, 50x6, 60x6, 65x6
DB Deadlift – 70x6, 75x6, 80x6, 85x6

SS:
Seated Calf Raise – 115x12, 145x12, 180x12, 205x12
Rope cable upright row – 120x8, 160x8, 180x8, 187x8

Cable pressdown – 80x6, 90x6, 97x6, 100x6, 60x6, 60x6, 60x6

Pullups – 12

325

(4 Dec 2012)

Post weight – 198

Bench – 135x5, 145x5, 170x3, 225x5, 235x5, 250x15, 260x3, 270x3, 280x3

Dips – BWx8, +35x6, +50x6, +60x6, 70x6

1 arm DB Row – 70x6, 80x6, 90x6, 100x6

SS:
EZ Curl – 70x6, 70x6, 70x6, 70x6
SkullCrusher – 70x6, 70x6, 70x6, 70x6

Hanging Leg Raise – 6, 6, 6, 6

326

Wed Dec 6 2012

Post weight - 198

Military Press -5x55, 5x65, 3x75, 5x95, 3x100, 15x105, 3x115, 3x120, 3x125

SS:

DB Flat Bench 85x6, 95x6, 100x6, 105x7
BW semi pronated Chinups – 6, 6, 6, 6–>3

SS:
Hamstring Curl 140x6, 160x6, 180x6*, 160x6
1 Leg Standing Calf Raise --55x8, 55x8, 55x8, 55x8

SS:
Static Lunge – 135x6, 155x6, 185x6, 195x6
(Low ROM) Pullups – 6, 6, 6, 6

*wasnt getting good ROM so i decreased weight

327

Sat Dec 8 2012

post-weight – 196.8

Deadlift – 135x5, 145x5, 155x3, 180x3, 190x3, 200x8, 210x3, 220x3, 230x3

SS:
BB Row – 140x6, 150x12, 160x6, 170x6, 180x6, 180x8, 150x6
LegPress Calf Raise – 360x12, 500x12, 590x12, 680x12, 770x12, 810x12, 360x12

SS:
DB Incline Bench – 80x6, 90x6, 100x6, 105x7
Hammer Curl – 40x6, 45x6, 50x6, 55x6

Pullup – 6, 6, 6, 6, 6

did some abs/core after

328

5 Jan 2013

Bench – 135x5, 135x5, 150x3, 180x3, 195x3, 205x9, 215x1, 220x1, 225x1, 230x1, 235x1

SS:
DB standing overhead press – 45x6, 55x6, 60x6, 65x6
DB Deadlift – 75x6, 80x6, 85x6, 90x6

SS:
Seated Calf Raise – 125x12, 160x12, 185x12, 195x12
Rope cable upright row – 130x8, 150x8, 170x8, 190x8

Cable pressdown – 75x6, 85x6, 95x6, 100x6, 60x6, 60x6, 60x6

Pullups – 10

329

21 Jan 2013

another few weeks off. insert excuse here.

post weight - 201

Squat – 135x5, 155x5, 185x3, 235x3, 250x3, 265x8

Dips – BWx12, +25x6, +45x6, +60x6, +75x6

DB Row – 75x6, 85x6, 95x6, 100x6

SS:
EZ Curl – 70x6, 70x6, 70x6, 70x6,
Skullcrusher – 70x6, 70x6, 70x6, 70x6,

Hanging Leg Raise 6, 6, 6, 6

Pullups – 6 (whoooooooooooo)

330

23 Jan 2013

Post weight - 201

Military Press – 55x5, 75x5, 95x3, 105x5, 115x3, 120x9, 115x3, 125x3, 95x3, 95x3

SS:
Flat Db bench – 85x6, 95x6, 100x6, 105x6, 85x6
Semi pronated chinups – 6, 6, 6, 6, 6

SS:
Hamstring curl* - 135x, 150x6, 165x6, 180x6
Standing calf raise** – 210x6, 235x6, 270x6, 280x6

Static Lunge – 135x6, 155x6, 175x6, 195x6

Pullups – 8, 6, 6

*will go lighter on these in the future
**will switch to curls next week

331

26 Jan 2013

Deadlift – 135x5, 155x5, 185x3, 195x3, 210x3, 215x8, 220x3, 225x3, 230x3, 235x3

SS:
BB Row – 145x6, 155x6, 165x6, 175x6, 185x6, 185x8, 155x6, 135x6
LegPress Calf Raise – 450x12, 540x12, 6300x12, 720x12, 770x12, 720x12, 630x12

SS:
DB Incline Bench – 80x6, 90x6, 100x6, 105x8
Hammer Curl – 40x6, 45x6, 50x6, 55x6

Pullup – 6, 6, 6, 6, 6

332

(26 Jan 2013)

Deadlift – 135x5, 155x5, 185x3, 195x3, 210x3, 215x8, 220x3, 225x3, 230x3, 235x3

SS:
BB Row – 145x6, 155x6, 165x6, 175x6, 185x6, 185x8, 155x6, 135x6
LegPress Calf Raise – 450x12, 540x12, 6300x12, 720x12, 770x12, 720x12, 630x12

SS:
DB Incline Bench – 80x6, 90x6, 100x6, 105x8
Hammer Curl – 40x6, 45x6, 50x6, 55x6

Pullup – 6, 6, 6, 6, 6

333

(2 feb 2013)

Bench – 135x5, 145x5, 155x3, 170x5, 195x3, 215x6, 225x1, 230x1, 235x1, 240x1, 255x1

SS:
DB standing overhead press – 45x6, 55x6, 60x6, 60x9
DB Deadlift – 80x6, 85x6, 90x6, 95x6

SS:
Rope cable upright row – 130x8, 150x8, 180x8, 190x8

Cable pressdown – 80x6, 85x6, 90x6, 95x6,

Pullups – 10

334

4 Feb 2013

Military Press – 5x55, 5x65, 3x85, 5x100, 5x105, 10x115, 3x120, 3x125

Bench Press* – 115x10, 125x10, 135x10, 145x9, 125x10

Incline DB Bench – 7x80, 7x80, 6x80, 7x80

Machine fly* – 90x12, 110x12, 120x12, 120x12

Skullcrusher** – 60x10, 60x10, 60x10, 60x3

Dips (assisted) – -50x6, -70x6, -70x6

*one less set next week,
**lower weight next week, one less set next week

335

5 Feb 2013

Deadlift - 135x5, 155x5, 165x3, 175x5, 185x5, 205x12, 215x3, 225x3, 235x3, 245x3

Pullups – 6, 6, 6, 6, 6

DB Row – 80x8, 80x8, 80x8, 80x8

BB Row – 115x10, 115x10, 115x10, 115x10

Hammer Curl – 40x6, 45x6, 45x6, 45x6

Preacher Curl – +20x10, +20x10, +20x10, +20x10

336

9 Feb 2013

Bench – 135x5, 140x5, 145x3, 175x5, 190x5, 200x9, 200x3, 205x3, 200x1, 205x1, 215x1, 225x1, 235x1

Military press – 85x10, 75x10, 80x10, 80x10

1 arm standing ohp – 40x10, 45x10, 50x10, 55x10

HS Lat raise machine – 60x10, 75x10, 90x10, 75x10

HS Bench press machine – 90x10, 90x10, 90x10

Tri pressdown – 80x8, 60x8, 60x8, 60x8

337

(10 Feb 2013)

Squat – 135x5, 155x5, 175x3, 225x5, 240x5, 250x12, 260x3, 270x3

Leg Press – 270x10, 360x10, 450x10, 500x10, 540x10

Leg Press Calf Raise* – 270x10, 360x12, 360x12, 360x12

1 Leg Hamstring curl – 25x8, 40x8, 50x8, 60x8

Walking lunge (20 lb db’s) – 16 steps, 18 steps, 20 steps

*rolled my ankle pretty badly 2 weeks ago so i am doing most ankle related movements at low weight

338

12 feb 2013

Military Press – 5x55, 5x65, 3x85, 3x105, 3x115, 12x120, 3x125, 3x130, 3x135, 3x140

Bench Press – 135x10, 140x10, 145x10, 150x10

Flat DB Bench – 6x75, 6x75, 6x75, 6x75

BW Dips* – 9, 9, 9, 9, 9

Machine fly --70x12, 90x12, 110x12, 125x12

Skullcrusher** – 50x10, 50x10, 50x10, 50x10

*did a 10th rep for each set but none of them were complete. goal is to up this to 12 reps per set and move it to the end. I have done this before under other circumstances so I think I can do it.

**a little on the easy side but i might stick with this for now

339

13 Feb 2013

Deadlift - 135x5, 155x5, 175x3, 195x3, 210x3, 215x13, 230x3, 240x3, 250x3, 255x3

Pullups – 12, 8, 8, 7, 7, 3, 4

DB Row – 80x8, 80x8, 80x8, 80x8

BB Row – 115x10, 115x10, 115x10, 115x10

Hammer Curl – 45x6, 45x6, 45x6, 45x6

Preacher Curl – +20x10, +20x10, +20x10, +20x10, +20x10

340

15 Feb 2013

Bench – 140x5, 155x5, 165x3, 185x3, 200x3, 210x7, 210x3, 220x3, 230x3*, 230x1, 235x1, 240x1*

*last rep with help

Military press – 80x10, 80x10, 85x10, 85x10

1 arm standing ohp – 45x8, 50x8, 55x8, 60x7
(next week will do 6 rep sets)

HS Lat raise machine – 75x10, 75x10, 75x12, 75x12

Seated face pull – 45x12, 60x12, 60x12, 60x12

HS Bench press machine – 90x10, 90x10, 90x10

Tri pressdown – 60x8, 60x8, 70x8, 70x8