Ash's Training Log

Training Training Logs
81

(Wed 23 June 2010)

5/3/1 Cycle 4 Week 1 (3x5 week) @ Richmond

Military Press – 55x5, 65x6, 85x3, 105x5, 115x5, 125x12, 125x3, 115x3, 105x3, 105x3

SS1:
DB Flat Bench – 75x6, 80x6, 85x6, 95x7*, 95x5**
Chinups – BWx6, BW 5x6, BW 5x6, BW 10x6***

SS2
1 Leg Hamstring Curl – 75x6, 80x6, 85x6, 90x6
1 Leg Calf Raise – BWx6, 25x6, 45x6, 50x6, 55x6

Static Lunges – 135x6, 165x6, 185x6, 205x6

  • Definitely a PR :smiley:
    **Partials, did this set for fun, wasnt done with the 95s for the day yet
    ***didnt think id make it to 6 before the set, but hammered them out very quickly and it ended up working out

Tomorrow I am gonna do cardio at the extreme fitness at yonge and dundas, just wanna check it out… its still on my way to work in the morning (though isnt as amazingly convenient as richmond is)

82

(Thurs 24 June 2010)

Cardio @ Dundas

Precor AMT 45 Mins (level 6-9, varying stride lengths, 11-15 cal/min, 575 cal)

So the Yonge and Dundas Extreme is certainly different compared to richmond, sheppard, or thorn hill. Its certainly better lit than the others (its in a sub-basement though). From what i saw dumbells to ~125. unlike richmond it seems to have plenty of 5 pound plates (couldnt see any 2.5 pound plates). I couldnt figure out where the stretching area was. Unlike richmond, the cold room was actually cold. Only 1 squat rack (not a power rack like richmond) and like richmond, a rediculous amount of leg presses. Didnt have any rowers (I love rowers) or stepmills like thorn hill does(stepmills are even better).. but it did have precor AMTs (4 of them!)

It wasnt as out of the way of my work as I thought it would be either, so I could use it just as easily as richmond

Verdict, i dunno if ill be going there more often than richmond, but the fact that they have AMT’s means I will go at least once a week.

I havent used on since I lived in ottawa, my gym there had 2. Theyre kinda like something between an elliptical, a stair master, a bike, and a treadmill. You can choose how big a stride you want, or move just like you would on a stair master, either way the whole body is moving. I like it because it makes it really convenient to push myself, and to take breaks without stopping too much. I dont typically like ellipticals because of the weird motion, but AMT’s are awesome. I used them in ottawa when I lost weight 2 years ago, and they worked effectively for me then, so I figure they will now too.

http://www.precor.com/comm/en/amt/amt100i

anyway I was happy I thought to try out the other gym

83

(Fri 25 June 2010)

5/3/1 Cycle 4 Week 1 (3x5 week) @ Richmond

Deadlift – 120x5, 150x5, 180x3, 225x5, 240x5, 255x18*, 255x3**, 255x3, 245x3**, 245x3

SS1:
Leg Press Calf Raise – 190x7, 240x7, 270x7, 300x12
T-Bar Row Station – 90x6, 110x6, 125x6, 137.5x6

SS2:
Decline DB Bench – 70x6, 85x6, 90x6, 95x9***
Hammer Curl – 25x6, 30x6, 35x6, 40x7

Cable Lat Pulldown – 80x6, 100x6 120x6, 140x6, 160x6, 160x6

Low to high cable fly**** – 25x10, 25x10, 25x10

  • Goddamn left hand grip… regripped at reps 10, 12, 15, and 17
    **Left hand grip the limiting factor, was afraid id drop the bar (FYI I alternate the direction of my hands with my sets and deadlift days so both hands get “equal” work)
    *** Nearly failed during rep 7, rep 9 was partial
    ****to get blood flowing through my chest
84

(Mon 28 June 2010)

5/3/1 Cycle 4 Week 1 (3x5 week) @ Richmond

Bench – 95x5, 110x5, 135x3, 170x5, 180x5, 195x11, 195x3, 190x3, 190x3, 190x3

SS1:
DB Military Press – 40x6, 45x6, 50x6, 60x10
DB Deadlift – 70x6, 80x6, 90x6, 95x6*

SS2**:
Cable upright Row – 42.5x6, 47.5x6, 52.5x6, 57.5x6, 57.5x6
Rope Tri Pressdown – 70x6, 75x6, 85x6, 85x6

Close Grip Tri Pressdown(kg) – 35x6, 40x6, 50x6

  • regripped at rep 3, still weaker left hand, its hard to concentrate on form when you are trying to keep the DB in your hand

** skipped the calf raises, will either get back to them next week or pick a different exercise for this slot next time

85

(Tues 29 June 2010)

Cardio @ Richmond

Stationary row – light to moderate intensity, 32 minutes 300 cal
Lifecycle – moderate to high intensity, level 8-11, 20 minutes, HR 150-170, 90-120 RPM, 210 cal

86

(Wed 30 June 2010)

5/3/1 Cycle 4 Week 1 (3x5 week) @ Richmond

Squat – 120x5, 140x5, 175x3, 210x5, 225x5, 245x20*, 230x3, 230x3, 230x3, 230x3

SS1:
Dips** – 25x6, 45x6, 50x6, 60x6
DB Row – 75x6, 80x6, 85x6, 95x8***

SS2****:
EZ curl – 60x6, 70x6, 80x6, 90x10
Skullcrusher – 60x6, 70x6, 70x6, 80x6

Hanging Leg raise***** – 6, 8, 8, 8

Low to high cable fly – 20x10, 22.5x12, 25x10******

*ouch
**My body really wasnt enjoying the dips today
***PR, my left hand performed better than i thought it would, nevertheless the DB was hanging loose and wobbly, no problems with right hand, next week ill stick to 95 again but ill ramp up a little heavier
**** next week ill do 90 for 3rd set of curls and 80 for 3rd set of skullcrushers as my progression
***** this was mildly scary near the last reps, my grip was loosening and i was afraid id fall while I was up… again left hand was the problem and it was hurting between sets
******wanted to do another set but my left hand was hurting during this set and decided to call it quits

87

HAPPY CANADA DAY!!!

(Thurs 1 July 2010)

Cardio @ Dundas

Precor AMT 50 Mins (level 6-11, varying stride lengths, 12-16 cal/min, 630 cal, HR: 160-175bpm)
Lifecycle 5 min cooldown

Then I went to a daytime kegger and got drunk… apparently it was my patriotic duty according to my buddy

88

(Fri 2 July 2010)

5/3/1 Cycle 4 Week 2 (3x3 week) @ Richmond

Military Press – 60x5, 75x5, 90x4, 120x3, 125x3, 135x12*, 135x3, 120x3, 120x3, 120x4

SS1:
DB Flat Bench – 80x6**, 85x6, 90x6, 95x10, 95x4***
Chinups – BWx6, BW+5x6, BW+7.5x6, BW+12.5x6

SS2:
1 Leg Hamstring Curl – 80x6, 85x6, 90x6, 95x6
1 Leg Standing Calf Raise – 25x6, 45x6, 55x6, 65x6

Static Lunges – 140x6, 175x6, 190x6, 215x6

Plank 45s, 45s

  • PR – dont think i locked out on the 12th rep though
    ** I should have started lower, 80 was too ambicious of a first set
    *** Partials
89

(Mon July 5 2010)

5/3/1 Cycle 4 Week 2 (3x3 week) @ Richmond

Deadlift – 135x5, 150x5, 180x3, 245x3, 255x3, 270x15*, 270x3, 255x3, 255x3, 245x3

SS1:
T-Bar row station – 100x6, 125x6, 140x6, 147.5x6
Leg Press Calf Raise – 180x8, 270x8, 320x8, 360x8, 360x6

SS2:
DB Decline Bench – 75x6, 85x6, 90x6, 95x9**
Hammer Curl – 25x6, 30x6, 35x6, 40x6

Lat Pulldown – 120x6, 140x6, 160x6, 180x6, 170x8

Low to high cable fly(kg) – 25x10, 25x10, 20x10

*wasnt focusing and stopped early, plus my right hand gave out this time
**better ROM than last week, but my arms just failed at 9 (i was sure i could crank out 2-3 more reps)

90

(Tues July 6 2010)

Cardio @ Richmond

Stationary row – 31 mins moderate with bursts of intenstiy (26-35 s/m, 550-900 cal/hr, 3:00-1:50/500m, 315 cal)
Lifecycle – 33 mins moderate to intense (level 9-11, 85-120 rpm, HR 150-170, 290 cal)

91

(Wed 7 July 2010)

5/3/1 Cycle 4 Week 2 (3x3 week) @ Richmond

Bench – 95x5, 115x5, 135x3, 180x3, 195x3, 205x10, 200x3, 200x3, 200x3, 200x3

SS1:
DB Military Press – 40x6, 45x6, 50x6, 65x9*
DB Deadlift – 70x6, 85x6, 90x6**, 95x7***

SS2****:
Rope/cable upright row (kg?) – 50x6, 57.5x6, 65x6, 67.5x6
Lateral Raise – 25x6, 30x6, 35x6, 30x8

Rope/cable tri pressdown – 60x6, 70x6, 80x6, 90x6*****

Close grip tri pressdown – 70x6, 70x6, 70x8

*PR, not all reps were down to parallel, but i will make sure they will be next week
**regrip at rep 3, right hand
***regrip at rep 3,5,6 right hand
****need to ramp better next week on both, decided to add lat raise cause i need to work on my deltoids, and it kinda fits in given the focus on shoulders on this day
*****kept losing my grip, which sucked, will change to close grip tri pressdown next week, not enjoying this at this rep range

92

(Thurs 8 July 2010)Â
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Cardio @ DundasÂ

Precor AMT 50 Mins (level 8-10, varying stride lengths, 11-15 cal/min, 630 cal, HR: 150-170bpm)Â

93

(Friday 9 July 2010)

5/3/1 Cycle 4 Week 2 (3x3 week) @ Richmond

Squat – 115x5, 140x5, 170x3, 225x3, 240x3, 255x20*, 245x3, 235x3, 230x3, 230x3

SS1:
Dips – 35x6, 45x6, 55x6, 60x6
DB Row – 75x6, 85x6, 90x6, 95x10, 95x7**

SS2:
EZ Curl – 60x6, 70x6, 90x6, 90x10
Skullcrusher – 60x6, 70x6, 80x6, 80x6

SS3:
Hanging leg raise – 6, 8, 9, 8
Low to high cable fly (KG) – 20x10, 22.5x10, 25x13

*my right knee has been bothering me the last few days, so I took it a bit easier today and didnt go all the way to parallel… I’ve kind of been doing this the last few weeks (sacrificing depth for reps) and I think Im going to focus on doing less reps but deeper and slower in the future, but in todays case i just wanted to be on the safe side… still couldn’t breathe after the set
**regripped at 4th and 6th rep both hands, i think im ready to move on to 100 pounds next time :smiley:

Ive been getting tired and restless lately, which is expected given that I’m in a weight loss phase right now, but I think I might increase my protein, decrease my cardio a little (and deload soon – I skipped my last 5/3/1 deload in favour of trying the current plan i’m using, and i’m starting to regret it)… 4 more weights days till that happens though

94

I got bit by something this past weekend while at a cottage, and my left hamstring has swollen up a bit and is red all over. Its normally itchy and tight, but today it burns, so I decided to skip the leg exercises today in favour of going to the doctor later today.

The upper body stuff wasnt an improvement anyway :stuck_out_tongue:

(Monday 12 July 2010)

5/3/1 Cycle 4 Week 3 (5/3/1 week) @ Richmond

Military Press – 65x5, 75x5, 90x3, 110x5, 125x3. 140x9, 135x3, 125x3, 115x3, 115x3

SS:
DB Bench – 75x6, 85x6, 90x6, 95x8, 95x4
BW Chinups* – 6, 6, 7, 7

didnt add weight to keep it easy today

95

(Tues 13 July 2010)

Cardio @ Richmond

Lifecycle 50 Mins (Level 10-12, HR 155-160, 90-100 rpm, 430 cal)

the bite on my leg just an allergic reaction that should go away with time if i keep taking allergy medication.

i used the bike today (and will thurs) to give my knees and back a break from the other cardio ive been doing

96

(Wednesday 14 July 2010)

5/3/1 Cycle 4 Week 3 (5/3/1 week) @ Richmond

Deadlift – 115x5, 145x5, 175x3, 225x5, 255x3, 285x15*, 275x3, 255x3, 255x3, 255x3**

SS1:
T-Bar row machine – 90x6, 115x6, 125x6, 135x6
Leg press Calf Raise – 200x10, 270x10, 340x10, 370x10

SS2:
Life-fitness chest press*** – 170x6, 190x6, 205x6, 215x8
Hammer curl – 25x6. 30x6, 35x6, 45x5****

Lat pulldown (kg)***** – 35x15, 50x12, 60x12, 70x10

*regrip at 7,10,11,13,14 also, didnt “lock out” at the last rep despite going all the way up

**split 2 calluses on my right hand, both were bleeding, it was awesome and stung like hell.. and unfortunately l decided to take the rest of my training for the day a bit easy… showering after was the worst part though :stuck_out_tongue: first time this has happened (blood from the split)

***there was no one around i could trust to help me set up dumbells so i couldnt do decline db press (plus im sure if there were, my hand woulda freaked them out)…its far to akward to go at that exercise alone and heavy without help setting up

****my hand was definitely getting in the way here

***** the usual machine i use was down, and wanted to take it a bit easier on my hand… felt it a lot in my biceps today

97

(Tues 13 July 2010)

Cardio @ Richmond

Lifecycle 46 Mins (Level 10-12, HR 145-155, 85-95 rpm, 400 cal)

98

(Friday 16 July 2010)

5/3/1 Cycle 4 Week 3 (5/3/1 week) @ Richmond

Bench 85x5, 115x5, 135x3, 165x5, 195x3, 215x7*, 205x3, 205x3, 205x3, 195x3

SS1:
DB Military Press – 40x6, 45x6, 50x6, 65x8**, 55x6
DB Deadlift – 70x6, 80x6, 90x6, 90x6***

SS2:
cable/rope upright row – 42.5x6, 50x6, 57.5x6, 65
db lateral raise – 25x6, 30x6, 35x6, 30x8–>25x4

SS3:
Close grip tri pressdown – 57.6x6, 65x6, 72.5x6, 80x6, 80x6
Machine reverse fly – 75x6, 80x6, 85x6, 90x6

*didnt pick the best spotter today, he started helping me at the 5th rep despite me asking him not to, i did more than 7 but i am recording 7 because i dont think i did proper work beyond that
** nearly failed at reps 2 and 3, the rest were fine, when i do 65lbs i dont do full range though (only with upper arms to parallel)
***took it easy cause of my hand

99

Train was slow today, so i was late to the gym and thus had to cut the plan in half, ill do direct arm work when i get home from work tonight

(Mon 19 July 2010)

5/3/1 Cycle 4 Week 3 (5/3/1 week) @ Richmond

Squat – 115x5, 140x5, 170x3, 210x5, 240x3, 270x8*

SS:
Dips – 35x6, 50x5, 60x6, 70x6
DB Row – 75x6, 85x6, 90x6, 95x11–>95x3

*was going deeper this week, planned for ten but at the ninth, something felt weird so i cut the rep half way and ended it

Arms & abs @ home

SS1:
EZ Curl – B+45x6, B+55x6, B+70x6, B+85x6, x , B+90x4–>B+80x6–>B+70x6, B+50x12
Skullcrusher – B+45x6, B+55x6, B+70x6, B+75x6, B+75x6, x , B+50x12

SS2:
Lying Leg Raise – 20, 20, 20
Leg elevated crunches – 20, 20, 20
In to out lying tri ext** – 15x10, 15x20, 15x20

**Only have a 15lb dumbell at home

100

(Tues 20 July 2010)

Cardio @ Richmond

Stationary row light to moderate 37 mins (500-800 cal/hr, 340 cal)

Lifecycle 20 Mins (Level 7-9, HR 105-120, 140 cal)