Ash's Training Log

Training Training Logs
341

(16 Feb 2013)

Squat – 135x5, 155x5, 175x3, 235x3, 250x3, 265x21*, 265x3, 275x3, 280x3

Leg Press – 360x10, 450x10, 540x10, 590x10

Leg Press Calf Raise – 360x15, 410x15, 410x15, 410x15

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

Walking lunge (25 lb db’s) – 20 steps, 20 steps, 20 steps

*felt like going all out, most were to parallel or lower, maybe 5-6 weren’t to parallel. took 5-6 minutes to rest after that

342

(17 Feb 2013)

Pullups – BWx3, BXx3, BWx3, +5x3, +5x3, +5x3, +7.5x3, +7.5x3, +10x3, +10x3, +10x3

SS:
1 arm preacher curl – 25x8, 27.5x8, 30x8, 30x10
1 arm standing tri ext – 25x12, 27.5x12, 30x12, 30x14

Chain/cable seated row – 105x12, 105x12, 105x12, 105x12,

SS:
EZ curl – 60x12, 60x12, 60x12, 60x12
Rope cable pressdown – 65x10, 65x10, 65x10

343

(19 Feb 2013 )

Military Press – 5x55, 5x65, 3x80, 5x100, 3x115, 13x125, 3x130, 3x135, 3x140, 3x145

Bench Press – 140x10, 145x10, 150x10, 155x10

Flat DB Bench – 6x80, 6x80, 6x80, 9x80

BW Dips – 10, 10, 10, 10, 10

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

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

*First few sets are light, last set was hard. Staying at this weight

344

20 Feb 2013

Deadlift - 135x5, 160x5, 180x3, 195x5, 205x3, 225x11, 235x3, 245x3, 255x3, 265x3

Pullups – 8, 8, 7, 6, 6, 6, 6, 5

DB Row – 80x8, 80x8, 80x8, 80x8

BB Row – 135x10, 135x10, 135x10, 135x10

Hammer Curl – 45x6, 45x6, 45x6, 45x6, waiting for preacher, 35x10, 35x10

Preacher Curl – 50x10, 50x10, 50x10, 50x10, 50x10

345

22 Feb 2012

Bench – 145x5, 155x5, 165x3, 175x5, 205x3, 220x7*, 225x1, 230x1, 235x1, 240x1**, 245x1**, 250x1**
*spotter felt the need to help with the last 4 reps
**spotter was the only one available so it took the opportunity to do negatives

Military press – 85x10, 85x10, 90x10, 90x10

1 Arm db ohp – 45x6, 55x6, 65x6, 70x6

machine lat raise – 75x10, 80x12, 80x12, 80x12

seated face pull – 70x12, 70x12, 70x12, 70x12

hs machine bench press – 90x10, 100x12, 110x12, 110x11–>2

tri pressdown – 70x8, 80x8, 80x8, 80x10

346

23 feb 2013

squat – 135x5, 155x5, 175x3, 225x5, 250x3, 280x15, 285x3, 290x3, 295x3, 300x3

Leg press – 410x10, 500x10, 590x10, 630x12

leg press calf raise – 410x15, 410x15, 410x15, 410x15

1 leg hamstring curl – 50x8, 60x8, 70x8, 70x8

walking lunge (30 lb dbs) – 20 steps, 20 steps, 20 steps

347

(24 Feb 2013)

Pullups – BWx3, BXx3, +5x3, +5x3, +7.5x3, +7.5x3, +7.5x3, +10x3, +10x3, +10x3, +12.5x3, +12.5x3

SS:
1 arm preacher curl – 25x12, 27.5x12, 30x12, 30x112
1 arm standing tri ext – 27.5x12, 30x12, 35x12, 35x12

Chain/cable seated row – 105x12, 112.5x12, 120x12, 125x12

SS:
EZ curl – 60x12, 60x12, 60x12, 60x12
Rope cable pressdown – 70x10, 70x10, 70x12, 70x12

Pendlay row – 115x8, 115x8, 115x8

Cable curl – 20x10, 30x10, 40x10

348

Deload week

(26 Feb 2013 )

Military Press – 5x65, 5x65, 3x70, 5x700, 5x75, 7x85

Bench Press – 145x10, 155x10

Flat DB Bench – 6x80, 6x80

BW Dips – 12, 12

Machine fly --115x12, 115x12

Skullcrusher – 50x10, 50x10

349

Deload week

(27 Feb 2013 )

Deadlift - 135x5, 135x5, 145x3, 155x5, 165x5, 175x5

Pullups – 16, 10

DB Row – 80x8, 80x8,

BB Row – 135x8, 135x10,

Hammer Curl – 45x6, 45x6,

Preacher Curl – 45x12, 45x12

350

(deload week)

1 march 2013

Bench – 135x5, 135x5, 145x3, 145x5, 155x5, 165x5

Military press – 95x10, 95x10

1 Arm db ohp – 55x6, 65x6

machine lat raise – 75x10, 75x12

seated face pull – 60x12, 60x12,

hs machine bench press – 90x12,90x12

tri pressdown – 80x8, 80x8,

351

(7 Mar 2013)

skipped squat deload day and had a couple days off cause of work and issues with my car.

Military Press – 65x5, 85x5, 95x3, 105x5, 115z5, 120x12, 135x3, 135x3, 140x3, 145x3

Bench Press – 140x12, 145x10, 150x10, 155x10

DB Flat Bench – 80x6, 85x6, 85x6, 85x8

BW Dips – 11, 12, 12, 12, 12, 11

Machine fly – 105x12, 105x12, 120x12, 120x12

Skull Crusher – 50x12, 50x12, 50x12, 50x12

352

3/10/2013

Deadlift - 105x5, 125x5, 150x3, 195x5, 205x5, 215x15, 225x3, 235x3, 245x3, 255x3

Pullups – 15, 10, 8, 8, 7, 6,

DB Row – 85x8, 85x8, 85x8, 85x8

BB Row – 135x10, 135x10, 135x10, 135x10

Hammer Curl – 45x6, 45x6, 45x6, 45x6,

Preacher Curl – 50x10, 50x12, 50x12, 50x12, 50x12

353

trying out a new gym to see if i like it.

Bench – 135x5, 135x5, 145x3, 180x5, 195x5, 205x9, 215x3, 225x3, 235x1, 240x1, 225x1, 245x1, 250xfail, 250xfail, 235x1, 225x1, 205x1, 185x1

Military press – 85x10, 90x10, 90x10, 90x9–>90x3

1 Arm db ohp – 50x6, 60x6, 65x6, 70x6

db lat raise – 20x12, 25x12, 30x12, 30x12

seated face pull – 66x12, 71x12, 77x12, 77x12

cable decline chest press – 40x12, 50x12, 55x10

cable incline chest press – 40x8, 35x8

tri pressdown – 71x8, 77x8, 82x8, 88x8

354

March 30 2013

squat – 135x5, 155x5, 185x3, 225x5, 240x5, 255x13, 265x3, 275x3

Leg press – 410x10, 500x10, 590x10, 630x12

leg press calf raise – 410x15, 410x15, 410x15, 410x15

1 leg hamstring curl – 40x8, 50x8, 50x8, 50x8

walking lunge (25 lb dbs) – 20 steps, 20 steps, 20 steps

355

2 Apr 2013

Military Press – 65x5, 85x5, 95x3, 110x3, 115x3, 125x13, 135x3, 140x3, 145x3, 150x3

Bench Press – 145x10, 150x10, 155x10, 160x10

DB Flat Bench – 85x6, 85x6, 90x6, 90x6

BW Dips – 10, 12, 12, 11, 9, 7, 5

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

Skull Crusher – 50x10, 50x12, 50x12, 50x11

356

3 APR 2013

Deadlift - 135x5, 155x5, 175x3, 195x3, 205x3, 220x13, 235x3, 245x3, 255x3, 265x3

Pullups – 13, 10, 9, 7, 5, 4, 4, 4, 4,

DB Row – 85x6, 85x6, 90x6, 90x8

BB Row – 135x10, 135x10, 135x10, 135x10

Hammer Curl – 45x6, 45x6, 50x6, 50x9,

Preacher Curl – 50x12, 50x12, 50x12, 50x12, 50x12

Chain cable row – 75x12, 90x12, 105x12

357

5 Apr 2013

Bench – 135x5, 135x5, 145x3, 190x3, 200x3, 215x7*, 205x3, 215x3, 220x1, 225x1, 230x1, 235x1, 235xfail
*8th and 9th rep with help

Military press – *95x11, 100x9–>95x4, 95x6, 85x10, 85x10, 85x11
*I forgot how to do math

1 Arm db ohp – 45x6, 55x6, 65x6, 75x5, 75x4

HS Machine lat raise – 75x12, 75x12,75x12, 75x15

seated face pull – 75x12, 75x12, 75x12, 60x15

HS Machine Bench Press – 100x12, 110x12, 120x10–>100x6

tri pressdown – 60x8, 70x8, 80x8, 85x12

358

6 Apr 2013

squat – 135x5, 155x5, 185x3, 240x3, 255x3, 270x15, 280x3, 290x3, 300x3

Leg press – 450x10, 540x10, 630x11, 700x11

leg press calf raise – 450x15, 450x15, 450x15, 450x15

1 leg hamstring curl – 50x8, 50x19, 60x9, 70x9

walking lunge (35 lb dbs) – 20 steps, 20 steps, 20 steps

359

Apr 7 2013

Pullups – BWx3, BWx3, +7.5x3, +7.5x3, +10x3, +10x3, +12.5x3, +12.5x3, +15x3, +15x3, +17.5x3, +17.5x3, +20x3, *+20x3
*closer grip on last set

SS:
1 arm preacher curl – 25x12, 27.5x12, 30x12, 35x12
1 arm standing tri ext – 27.5x12, 35x12, 35x12, 40x12*
*fail on last rep of left arm

Chain/cable seated row – 112.5x12, 120x12, 127.5x12, 135x12

SS:
EZ curl – 60x12, 60x12, 60x12, 60x15
Rope cable pressdown – 70x10, 70x10, 70x12, 70x12

Pendlay row – 115x8, 115x8, 115x8

360

was in vegas.

(14 apr 2013)

Barbell Deadlift:
135 lb x 5 reps
155 lb x 5 reps
185 lb x 3 reps
185 lb x 5 reps
205 lb x 3 reps
230 lb x 13 reps
245 lb x 3 reps
255 lb x 3 reps
265 lb x 3 reps
275 lb x 3 reps

Pull-Up:
10 reps
10 reps
10 reps
8 reps
6 reps
6 reps
5 reps
5 reps

One-Arm Dumbbell Row:
90 lb x 6 reps
90 lb x 6 reps
90 lb x 6 reps
90 lb x 8 reps
left hand grip muuuch weaker

Bent Over Barbell Row:
125 lb x 10 reps
135 lb x 10 reps
145 lb x 10 reps
150 lb x 10 reps

Preacher Curl:
50 lb x 12 reps
50 lb x 12 reps
50 lb x 13 reps
50 lb x 13 reps
50 lb x 15 reps

(10 apr 2013)

Military Press:
55 lb x 5 reps
65 lb x 5 reps
85 lb x 3 reps
105 lb x 5 reps
115 lb x 3 reps
125 lb x 11 reps
135 lb x 3 reps
145 lb x 3 reps
150 lb x 3 reps
155 lb x 3 reps

Barbell Bench Press:
145 lb x 10 reps
150 lb x 10 reps
155 lb x 10 reps
160 lb x 10 reps

Dips
12 reps
12 reps
12 reps
12 reps
13 reps
10 reps

Triceps Pushdown:
60 lb x 8 reps
70 lb x 8 reps
70 lb x 8 reps
70 lb x 10 reps
70 lb x 10 reps
60 lb x 10 reps