Ash's Training Log

Training Training Logs
421


Pullups – BWx3, +10x3, +20x3, +25x3, +27.5x3, +30x3, +32.5x3 +35x3, +40x3, +42.5x3, +45x3, +45x3, +45x2**,+35x3, bwx5, bwx5
*55-65s rest (longer towards the end).
**third rep of last set of 45 was a half rep

SS
Decline BB Bench – 95x6,135x6, 185x6, 195x6, 205x6, 215x6, 225x5*, 185x6
Hammer curl – 30x6,x, 45x6, 45x6, 45x6, 45x6, 45x6, 45x6
*spotter helped on my last rep of my last set of bench, 70s rest

SS
Hamstring curl – 150x8, 160x6, 170x6, 175x6
Calf Raise – 180x6, 205x6, 230x6, 255x6
Pushup – 8, 8, 10, 12
*60s rest – calf raise is a bit high at the end. ham curl went well this week.

Static Lunge – 135x6, 185x6, 205x6 215x6, 225x6, 235x6
60s rest

Smith Hip Thrusts – +50x6, +90x6, +110x6, +130x8, +150x12, +150x12
*started using padding the last few sets, hurt a lot less…

uphill treadmill walking – 12 min, 3.6 mph, 15% incline

SS:
knee roll outs – 12, 12, 12
plank – 40s, 45s, 50s
Decline situps - 10, 10, 10

Since I should use this log for more than just weights, Info on my current plan.
~5 weeks into cutting (including ramping into it) … down a significant amount. I have been cycling carbs on my weight days and doing low carb, high fat on my cardio days… 1900-2100 cal a day of food, ~200g of protein. 3 days weights, 3 days 60 min cardio various intensities.

Tracking using livestrong. Goal is to go until Christmas (trip home that week), get to 180, or 34 inch waist. Looks like Xmas will be the first.

After that I will be doing ~6 weeks of some kind of back oriented program then back to a 5-3-1 base.

Attached is my weight to date.

422

squat – 135x3, 195x3, 245x3, 285x3, 305x3, 315x3, 320x3, 325x3, 330x3, 330x3,330x3,330x3, 275x3, 225x3

  • 55-70s rest (longer towards the end)

SS (strict 60s rest):
Dips – BWx6, +45x6, +80x6, +90x6, +90x6, +92.5x6, BWx25
Barbell row --135x6,155x6 , 175x6, 180x6, 185x6, 190x6, 155x6

SS:
EZ Curl – 80x6, 80x6, 80x6, 80x6, 80x6
Skullcrusher – 80x6, 80x6, 80x6, 80x6, 80x6

Hanging Leg Raise – 6, 6, 6, 6,6

treadmill walking - 10 mins, 15% incline, 3.3 mph

SS:
knee roll outs – 10, 10, 12
plank – 40s, 45s, 50s
lying leg raises – 12, 12, 12
leg elevated crunches – 12, 12, 12

423

Pushup --6, 6

Bench Press – 45x5, 115x5, 145x3, 185x3, 205x3, 225x3, 230x3, 230x3, 235x3, 235x3, 240x3, 240x3, 240x3, 225x3
*60-70s rest, except the last few sets, (90s). last 2 240 sets were rest-pause for each rep.

SS
Deadlift – 135x6, 225x6, 275x6, 280x6, 285x6, 290x6, 290x6
Standing BB OHP – 45x6, 95x6, 115x6, 120x6, 125x6, 130x4, 115x6
*strict 60s rest, the last set i rested between the two lifts.

SS:
rope cable upright row – 170x6, 190x6, 200x6, 207.5x6,x
Calf raise on leg press – 590x6, 680x6, 720x6, 770x6, 770x6
*60s rest ,

Tricep pressdown – 70x6, 80x6, 90x6, 100x6, 80x6, 90x6
*60s rest

HS MTS ISO Row – 90x6, 90x6, 90x6, 90x6
*30s rest

seated face pull – 60x10, 60x10, 60x10, 60x10

1 arm db ohp – 45x6, 50x6, 50x6
*30s rest

uphill walking, 10 min, 3.3 mph, 15% incline

knee roll outs - 10, 10, 12

424

Pullups – BWx3, +15x3, +25x3, +30x3, +35x3, +37.5x3, +40x3, +42.5x3, +45x3, +45x3, +45x3*, +45x3*,+35x3,+35x3, bwx6, bwx6, bwx6
*55-65s rest (longer towards the end).
**third rep of last 2 sets of 45 were half rep

SS
Decline BB Bench – 95x6,135x6, 195x6, 205x6, 215x6, 225x6, 235x6*
Hammer curl – 30x6,x, 50x6, 50x6, 50x6,50x6,50x6
*4 on my own, had spotter help through 2 more, 70s rest

SS
Hamstring curl – 150x6, 160x6, 170x6, 175x6
Calf Raise – 180x6, 205x6, 225x6, 235x6
Pushup – 8, 10, 12, 15
1 arm standing ohp – 50x6, 50x6, 50x6, 50x6,
*60s rest – calf raise was perfect this week

Static Lunge – 135x6, 205x6 215x6, 225x6, 235x6
60s rest

Smith Hip Thrusts – +90x10, +140x10, +180x10, +200x10
*too heavy, should go lighter… like 150 from last week

uphill treadmill walking – 12 min, 3.4 mph, 15% incline

SS:
Weighted Decline situps - +10x10, +20x10, +25x12
knee roll outs – 12, 12, 12
plank – 40s, 45s, 50s

425

car was snowed in, walked to the gym, which is ~30 min walk up a pretty steep hill. skipped the cardio today.
Also weighed 183.2 this morning, likely due to lack of water (watermain broke in our building so we were conservative)

squat – 135x3, 195x3, 245x3, 285x3, 305x3, 315x3, 320x3, 320x3, 325x3, 330x3, 335x1, 340x1, 345x1, 350-failure
*didnt do the short rest periods this week because i wanted to do singles to see how much strength i lost. failed at 350, also very unsatisfying depth above 320

SS (strict 60s rest):
Dips – BWx6, +45x6, +90x6, +92.5x6, +95x6, +97.5x6, BWx26
Barbell row --135x6,185x3 , 185x6, 185x6, 185x6, 185x6, 155x10
*the last sets i did not have short rest periods

SS:
EZ Curl – 80x6, 80x6, 80x6, 80x6, 80x8
Skullcrusher – 80x6, 80x6, 80x6, 80x6, 80x8

Weighted Hanging Leg Raise – +20x6, +20x6, +20x6, +20x6, BWx6

1 arm db tri ext – 27.5x6, 30x6, 30x6
(30s rest)

db external rotation – 12.5x10, 15x10, 20x10
(45s rest)

v grip row (30s rest) – 150x6, 165x6, 180x6,

SS:
knee roll outs – 12, 12, 12
plank – 40s, 50s, 50s
lying leg raises – 12, 12, 12
leg elevated crunches – 12, 12, 12

426

thursday morning

Barbell Bench Press
45 lb x 9
115 lb x 5
145 lb x 3
185 lb x 3
205 lb x 3
220 lb x 3
225 lb x 3
230 lb x 3
230 lb x 3
235 lb x 3
235 lb x 3
235 lb x 3
235 lb x 3

SS1
Barbell Deadlift
135 lb x 6
225 lb x 6
245 lb x 6
245 lb x 6
245 lb x 6
245 lb x 6
Standing Barbell Shoulder Press (OHP)
45 lb x 6
95 lb x 6
110 lb x 6
115 lb x 6
115 lb x 6
115 lb x 6
strict 60s rest between supersets

SS2:
Upright Cable Row
177.5 lb x 6
190 lb x 6
200 lb x 6
207.5 lb x 6
190 lb x 6
190 lb x 6
Calf Press On The Leg Press Machine
630 lb x 6
720 lb x 6
770 lb x 6
770 lb x 6
720 lb x 8
630 lb x 8

Triceps Pushdown - V-Bar Attachment
70 lb x 6
80 lb x 6
90 lb x 6
100 lb x 6
80 lb x 6
90 lb x 6
strict 60s

MTS Row
90 lb x 6
90 lb x 6
90 lb x 6
90 lb x 6
strict 30s rest

Face Pull
60 lb x 10
60 lb x 10
60 lb x 10
60 lb x 10

thursday aft

complex:
standing one arm ohp – 55x6, 55x6, 55x6, 55x6,
hammer curl – 50x8, 50x8, 50x8, 50x8
SLDL – 20x6, 20x9, 20x9, 20x12
pushup – 6, 6, 9, 12
BB Row – 45x12, 135x6, 135x6, 135x6
Bench – 135x6, 135x6, 135x9, 135x9
EZ Curl – 45x6, 55x9, 55x9, 55x12
bulgarian split squat – +10x9, +10x9, +10x9, +10x12

today

Pullups – BWx3, +15x3, +25x3, +30x3, +35x3, +37.5x3, +40x3, +42.5x3, +45x3, +45x3, +45x3, +45x3,+45x3, +45x3, +45x3,+35x3,+35x3, bwx7, bwx7, bwx9
*55-65s rest (longer towards the end).

SS
Decline BB Bench – 95x6,135x6, 195x6, 205x6, 215x6, 225x6, 235x4
Hammer curl – 30x6,x, 50x6, 50x6, 50x6,50x6,50x6
*60-70s rest

SS
Hamstring curl – 150x6, 160x6, 170x6, 175x6
Calf Raise – 180x6, 225x6, 240x6, 250x6
Pushup – 8, 10, 12, 15
1 arm standing ohp – 55x6, 55x6, 55x6, 55x6,
*60s rest – calf raise was perfect this week

Static Lunge – 135x6, 195x6 205x6, 215x6, 225x6, 235x6
60s rest

Smith Hip Thrusts – +90x10, +140x10, +160x10, +180x10 +200x10

uphill treadmill walking – 12 min, 3.4 mph, 15% incline

SS:
Weighted Decline situps - +17.5x10, +20x10, +20x10
knee roll outs – 12, 12, 12
plank – 40s, 40s, 40s

427

squat – 135x3, 195x3, 245x3, 285x3, 305x3, 315x3, 320x3, 320x3, 325x3, 325x3, 330x3, 330x3, 335x3
*poor depth still - 335x3 reps were rest-pause

SS (strict 60s rest):
Dips – BWx6, +45x6, +90x6, +95x6, +100x6, +100x6, BWx27
Barbell row --135x6, 155x3 , 175x6, 185x6, 190x6, 190x6, 155x12
*the last sets i did not have short rest periods

SS:
EZ Curl – 80x6, 80x6, 80x6, 80x6, 80x8
Skullcrusher – 80x6, 80x6, 80x6, 80x6, 80x8

Weighted Hanging Leg Raise – +20x6, +20x6, +20x6, +20x6,+20x6, BWx6

1 arm db tri ext – 30x6, 30x6, 30x6
(30s rest)

db external rotation – 12.5x10, 17.5x10, 17.5x10
(45s rest)

v grip row (30s rest) – 165x6, 180x6, 195x6

treadmill walking - 15% incline -10 mins - 3.6 mph

SS:
knee roll outs – 12, 12, 12
plank – 40s, 40s, 40s
lying leg raises – 12, 12, 12
leg elevated crunches – 12, 12, 12

428

Pushup – 6, 6

Bench – 115x3. 145x3, 185x3, 205x3, 200x3, 220x3, 225x3, 230x3, 235x3, 235x3, 235x3, 240x3
*spotter assisted on the last rep of the last 2 sets

SS1
Deadlift – 135x6, 225x6, 275x6, 285x6, 300x6, 310x6
Standing Overhead Press – 45x6, 95x6, 115x6, 120x6, 125x6, 130x6
*75s rest, but also counted to 30 before started OHP sets, time to dial down the intensity. Did singles of OHP after

Standing Overhead Press – 135x1, 140x1, 145x1, 150x1

SS2:
Rope/cable Upright Row – 180x6, 190x6, 200x6, 207.5x6, 200x6
Calf raise on Leg press – 540x8, 630x8, 680x8, 700x8, 700x8
Standing 1 arm DB OHP – 35x9, 35x9 35x9, 35x9, 35x9
60s rest

Triceps Pushdown - v-bar – 80x6, 90x6, 90x6, 100x6, 90x6, 90x6
*60s rest

BW Dips – 12, 12, 12
*didnt monitor rest but was sharing station with 2 other guys

seated face pull – 60x10, 60x10, 60x10, 60x10
*45s rest

MTS row – 80x6, 80x6, 80x6, 80x6,
*30s rest

treadmill walking – 10 mins, 15% incl., ramp up to 4.1 mph 3.7 avg

429

Pullups – BWx3, +15x3, +25x3, +30x3, +35x3, +37.5x3, +40x3, +42.5x3, +45x3, +45x3, +45x3, +45x3,+45x3, +45x3, +45x3,+45x3, +35x3,+35x3, bwx7, bwx7, bwx11
*60-70s rest (longer towards the end).

SS
Decline BB Bench – 95x6,135x3, 195x6, 205x6, 215x6, 225x6, 235x6
Hammer curl – 30x6,x, 50x6, 45x6, 45x6,45x6,45x6
*disregarded rest periods here this week

SS
Hamstring curl – 155x6, 165x6, 175x6, 180x6
Calf Raise – 180x6, 225x6, 240x6, 250x6–>180x8
Pushup – 9, 12, 15, 18
1 arm standing ohp – 55x6, 55x6, 55x6, 55x6,
*60s rest

Static Lunge – 135x3, 185x6 225x6, 235x6, 245x6,
*disregarded rest periods here too, but probably between 70-90s

Smith Hip Thrusts – +90x10, +140x10, +160x10, +180x10 +200x10, 220x10

uphill treadmill walking – 10 min, ramp to 4.2 mph, 15% incline

SS:
Weighted Decline situps - +10x10, +20x10, +25x12
knee roll outs – 12, 12, 12
plank – 40s, 45s, 50s

430

squat – 135x3, 195x3, 245x3, 285x3, 305x3, 315x3, 320x3, 325x3, 325x3, 330x3, 335x3, 340x3, 345x3, 275x3
*poor depth still - 345x3 reps were rest-pause

SS :
Dips – BWx6, +45x6, +90x6, +100x6, +105x6, +105x5–>+90x2, BWx15, BWx15
Barbell row --135x6, 155x3 , 175x6, 185x6, 190x6, 190x6, 155x9
*60-70s rest

SS:
EZ Curl – 70x6, 80x6, 80x6, 80x6, 90x6
Skullcrusher – 70x6, 80x6, 80x6, 80x6, 80x6
60s rest

Weighted Hanging Leg Raise – +20x6, +20x6, +20x6, +20x6,+20x6, BWx6
60s rest

1 arm db tri ext – 30x6, 30x6, 30x6
(30s rest)

MTS row iso (30s rest) – 90x6, 90x6, 90x6

treadmill walking - 15% incline -5 mins - 3.3 mph

431

Pushup – 6, 6

Bench – 115x3. 145x3, 185x3, 205x3, 220x3, 225x3, 225x3, 230x3, 230x3, 235x3, 225x3
*spotter assisted on the last rep of the 235 set

SS1
Deadlift – 135x3, 225x3, 275x6, 290x6, 305x6, 315x6, 325x1
Standing Overhead Press – 45x6, 95x6, 115x6, 120x6, 125x6, 130x6, 135x2**
*~90s rest, but also counted to 30 before started OHP sets,
**was going to go for a few sets of triples but failed to get a third rep of 135 so i called it quits

SS2:
Rope/cable Upright Row – 180x6, 190x6, 200x6, 207.5x6, 207.5x6
Calf raise on Leg press – 540x9, 630x9, 680x9, 720x9, 720x9
60s rest

Triceps Pushdown - v-bar – 80x6, 90x6, 90x6, 100x6, 90x6, 90x6
*60s rest

Chain grip cable row – 150x6, 165x6, 180x6, 195x6
*30s rest

BW Dips – 12, 12, 12
*did not monitor rest periods

seated face pull – 60x10, 60x10, 60x10, 60x10

*30s rest

treadmill walking – 10 mins, 15% incl., ramp up to 4.2 mph 3.7 avg

432

Pullups – BWx3, +15x3, +25x3, +30x3, +35x3, +40x3, +42.5x3, +45x3, +47.5x3, +47.5x3, +47.5x3,+47.5x3, +47.5x3, +47.5x3,+47.5x3, +47.5,x3 +35x3,+35x3, bwx8, bwx9, bwx12
*55-65s rest (longer towards the end).

SS
Decline BB Bench – 95x6,135x3, 195x6, 205x6, 215x6, 225x6**, 235x6***
Hammer curl – 30x6,x, 50x6, 45x6, 45x6,45x6,45x6
*disregarded rest periods here this week
**spotter assistance last rep
***spotter assistance last 2 reps

SS
Hamstring curl – 155x6, 165x6, 175x6, 185x6
1 arm standing ohp – 60x6, 60x6, 60x6, 60x6,
Calf Raise – 180x8, 180x8, 205x8, 230x8
Pushup – 9, 12, 15, 18
*60s rest

Static Lunge – 135x3, 185x6 225x6, 245x6, 255x6,
*disregarded rest periods here too

Smith Hip Thrusts – +90x10, +140x10, +180x12, +200x12, 220x12, +240x12

uphill treadmill walking – 7 min, ramp to 3.8 mph, 15% incline

433

cut is pretty much over. ramping into maintenance calories now. Going home to Toronto for a week, not sure the training situation, so I have changed up what I am doing for the next 3 days. After Toronto I will be back in Calgary for a week, then off to Vegas for 5 days…

Chest/Back/Arms

DB Flat Bench – 50x6, 65x6, 75x5, 85x5, 95x5, 100x5, 105x5, 110x4*
*would have gotten the 5th rep but I lost focus - bailed 2/3 the way up

SS
T-Bar Row – 45x8, 90x8, 115x8, 145x8*, 145x8*
MTS ISO Bench machine – 90x8, 180x8,185x8, 190x8, 195x8,

Close grip - semi-pronated chinups – BWx8, +10x8, +15x8, +20x8

1 arm cable row – 75x8, 90x8, 105x8

Tricep machine – 50x8, 60x8, 80x10, 90x10, 100x10, 110x10

HS Preacher curl machine – 49x10, 59x10, 69x10, 79x10
*setting up for this is a lot easier on my wrists, and I am not afraid to do full range here, I really like this machine and might stick iwth it. Machine claims to add 4 lbs, logged accordingly

Rope-cable pressdown – 40x10–>50x10–>60x10–>70x10
*literally no rest between sets, just change weight and go

434

Legs

Squat 00 45x6, 135x6, 175x6, 205x6, 235x6, 265x6, 285x6, 305x6*
*depth was great the whole time except the last rep of 305

Front Squat - 135x6, 175x6, 205x6, 215x5*
*aggrivated my middle back a little on the 5th rep, not badly but enough to stop squatting, it seems 205 is my limit for the rack position at this time.

Leg Press – 450x10, 500x10, 540x10, 590x10, 630x12

Leg Press Calf Raise – 540x12, 630x12, 680x12* 630x12, 540x12, 450x12
*not satisfied with the ROM at 680 so took a step back

SS:
Hamstring Curl – 135x9, 140x9, 145x9, 150x9
Seated Calf Raise – 180x12, 205x12, 205x12, 205x12

Treadmill walking - 10 min - 15% incline, ramp to 4.3 MPH

435

750×350 16.9 KB

training at home - Merry Xmas!

SS:
BB OHP – 61x10, 81x10, 101x10, 111x10, 116x8*
BB Stiff Leg Deadlift - 61x15, 81x15, 101x15, 111x15, 116x15
*couldnt do 2 more :stuck_out_tongue:

BB Hip Thrust – 116x9, 116x12, 116x12, 116x12

BB Row – 116x15, 116x15, 116x15

BB Front Raise – 32x10, 42x10, 52x12

Upright Row – 52x12, 62x12, 72x12, 72x12

SS:
EZ Curl – 62x9. 62x9, 62x9, 62x12
Standing EZ tri ext – 62x9, 62x9, 62x9, 62x12

Cut is complete, from 202 to 179.4 (this morning) in ~10 or so weeks. Lost some strength but I will get it back, need to spend time focusing on form as things feel quite different without the (bigger) gut. Waist went from 41 to 36, hips from 42 to 39.5, chest from 42.5 to 40.5. Marginal changes elsewhere.

Just glad I kept on track, considering I had 4-5 incomplete attempts to cut in the past 2-3 years.

Next plan to do 6 week back specialization, when I get back from my travelling mid Jan, until then do my best to keep consistent, keep training. Then BBB for 12 weeks, and I’ll decide what is next halfway through that

436

squat – 4512 , 1353, 1853, 2253, 2753, 3053 ,3153, 3253 ,335*3

bench – 1353 ,1853 ,2053, 2253, 2353 ,2403

wide grip pullups – 3 ,5, 7, 9

ss
semi pronated wide pullup – 6, 6, 6, 9
dips --9, 9, 9, 12

mts row – 506, 709, 809, 909 ,100*9

db row – 806, 856 ,906, 956

hammer curl – 459, 459 ,45*9

437

decided i would still follow 5/3/1 on my back specialization just put sqat bench and ohp on the same day and go a little lighter. tested the weights i want to start at today to see if they were ok for future adjustment.

Squat – 45x12, 135x5, 165x5, 195x3, 245x5, 255x5, 275x12

OHP – 45x5, 65x5, 75x5, 85x3, 105x5, 110x5, 115x11

Bench – 45x12, 95x5, 120x5, 145x3, 185x5, 195x5, 205x6, 205x3, 215x3, 225x3, 235x3*
*spotter helped on last rep

Machine Tri ext – 50x10, 60x10, 70x10, 80x10

HS MTS Iso pulldown – 65x10, 85x10, 85x10

LF Glute – 115x6, 135x6, 155x6

438

Day A of back specialization - a bit of shoulders too…

Might be a bit too much volume for me, so I will change it up a little in the future. Part of the problem might be bloat from my preworkout though. This week is about testing it out, then I will go full blast after I get back from the trip I am going on next week.

Deadlift – 135x5, 175x5, 205x3, 255x5, 270x5, 285x9, 300x3, 315x3, 325x3, 330x3

1 Arm DB Row – 60x5, 85x5, 90x5, 95x5, 100x5, 100x7–>100x3
*will go for 105 next week

Chain Grip Row – 150x6, 180x6, 187.5x6, 195x6
*will increase everything by 7.5 next week

Rope/Cable upright row – 150x9, 160x9, 170x9, 180x9

T-Bar Row – 90x6, 135x6, 145x6, 150x6
*pendlay style, reset after every rep
**will skip the pendlay next week and go much lower weight. this was too much stress and gave me a headache.

Machine Preacher Curl – 59x10, 69x10, 79x10, 84x10
*wil switch to 4x8, do less of a ramp and not go as heavy next week.

Was going to do 10 minutes on the rowing machine but skipped it because I was tired.

439

Back Specialization day B

I felt like I could do more volume at the end of my training… either with the bicep or the back exercises

Pullups – BWx3. BWx25, BWx35, BWx40, BWx45, BWx45, BWx45, BWx45, BWx45, BWx45,

Underhand front lat pulldown – 135x6, 165x6, 180x6, 195x6, 202.5x6

HS Iso plate loaded front lat pulldown – 90x5, 100x5, 110x5, 115x5, 120x5

Close grip semi pronated chinups – +10x5, +25x5, +30x5, +35x5, +37.5x5

Hammer Curl – 45x8, 40x8, 40x8, 40x8
*45 felt a bit heavy, with too much extra movement, so i went to 40

Standing EZ curl – 60x10, 60x10, 60x10, 60x10
*will maybe go for 11 reps next week on all sets

Suitcase deadlift bar hold – 55x20, 65x20, 75x20, 85x20

Treadmill walking – 11% incline @ 3.3 MPH

440

Back Specialization day c - rest of body day
Trained at a different gym today.

Squat – 135x5, 165x5, 195x3, 260x3, 275x3, 290x12*
*last 3 reps were rest pause and very back driven but depth was fine

Bench Press – 95x5, 120x5, 145x3, 190x3, 200x3, 215x7*
*had an 8th rep with help

Standing OHP - 65x5, 75x5, 85x3, 110x3, 115x3, 125x11

SS:
1 leg hamstring curl – 70x8, 80x8, 100x8, 110x7–>100x4
Seated Calf Raise --90x12, 135x12, 160x12, 160x12

SS:
1 arm standign tri ext – 30x6, 35x6, 35x6, 40x6
Lateral raise – 25x6, 30x6, 30x6, 30x6

10 mins light cycling

felt like I might have been able to so more at the end of the day. may add dips or something.