Ash's Training Log

Training Training Logs
101

(Mon 21 July 2010)

5/3/1 Cycle 4 Week 4 (Deload)

Military Press – 60x5, 75x5, 90x3, 90x5, 95x5, 105x5

Deadlift – 135x5, 150x5, 185x3, 185x5, 195x5, 210x5

Alternating sets (i.e resting between):
BW Pullups – 6, 6*
DB Flat Bench – 75x6, 75x6

*hurt my neck when i landed on the ground… i guess my neck was pointed in a bad direction, for like 10 minutes it hurt like hell when i moved it around in certain directions (esp looking up), the pain went away but then came back when i had to carry my gym back to work. sitting right now it feels fine unless i turn my head to extremes… and the pain is hardly there when i shrug my shoulders back… i hope its only a one or two day thing… at least it happens at the beginning of a deload :stuck_out_tongue:

on the bright side, my pre-workout weight was 181.5 today and my waist size is down to 37

102

haven’t gone in the last two days cause of my neck… it is getting better but still hurts when I move my head

103

(Monday 26 July 2010)

5/3/1 Cycle 4 Week 4 (deload)

Bench – 95x5, 115x5 135x3, 135x5, 150x5, 160x6

Squat – 115x5, 135x5 165x3 165x5 185x5 205x5

DB Row 70x6, 75x6

Leg Press Calf Raise – 180x8, 180x10

Hanging Leg Raise --6, 6

my neck still friggin hurts, but has gotten much better, it isnt stiff anymore (though still has a bit of pain normally and when i turn it) i was able to go in and do the deload today

104

(Tuesday 27 July 2010)

Cardio @ Richmond

Stationary row – moderate to intense (20 mins, 225 cal 500-900 cal/hr)
Lifecycle – light (15 mins 90rpm level 8-12, 120 cal)

Weighed myself after and the inaccurate scale at the gym said i was sub-180, which is weird considering i spent a week not controlling my food intake and not exercising much, plus my waist size hasn’t changed in 2 weeks (expected)… ill weigh myself in tomorrow morning on the digital scale at home, and attribute this to water loss

105

My weight this morning was 180.6, so yesterday’s weight was beleivable… definitely starting to look lean again though (except for that damn waist size). Neck felt fine today too.

(Wednesday 28 July 2010)

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

Military Press – 55x5, 75x5, 85x3, 115x5, 120x5, 130x10*, 125x3, 120x3, 115x3 115x3

SS1:
Chinups – BWx6, +5x6, +10x6, +15x6, +25x6
DB Flat Bench – 75x6, 85x6, 90x6, 95x7, 95x6

SS2:
1 Leg Calf Raise – 80x6, 90x6, 95x6, 100x6
Seated Calf Raise – 50x6, 90x6**, 70x6***, 80x6****

Static Lunges***** – 115x6, 135x6, 155x6, 185x6

*went for the 11th, didn’t lock out :stuck_out_tongue:
**Thought I would go back to these, havent done them since the ankle injury half a year ago, 90 was too heavy and felt the same “twinge” in my ankle as I did just before I got injured so I went lower
***pointed my toes out to try out which form would be safer for me, this is certainly it, felt a familiar feeling i had not felt in months (gastrocnemius actually working)
****next week i will ramp up to around this weight, seems safe for now
***** went to a lower weight today to allow for shorter rest time and will build up from here next week

I think its time I start doing more abs/core, but I need to place it where appropriate, maybe when I get home from work in the evenings

106

(Tuesday 27 July 2010)

Cardio @ Dundas

Precor AMT - 44 Mins moderate pace with intense bursts (level 13- 160bmp, level 16-18 190 bmp)

107

Went in and didn’t do a 5/3/1 day because insert excuse here. Actually it is because I wanted something a bit less intense and lighter cause of this weekend’s anticipated debauchery.

(Fri 30 July 2010)

Back & Biceps @Richmond

BW Pullups* – 3,5,6,6

Close grip cable row – 70x10, 85x10, 100x10, 120x10, 140x10, 160x10

LF Pulldown Machine – 120x10, 130x10, 140x10, 150x10

Cable standing rear delt fly – 15x10, 15x10 17.5x10, 25x10

Incline DB curl – 25x10, 30x10

Preacher 1 arm DB Curl – 30x8, 30x7

LF Curl machine – 50x10, 50x10

Standing EZ curl – 40x10, 60x10, 50x12

*one of those ergonomic semi-pronated wide grip setups

doing biceps after back is hard.

108

(Tuesday 3 August 2010)

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

Deadlift --135x5, 155x5, 185x3, 235x5, 250x5, 265x17, 245x3, 245x3, 235x3 225x3

SS1:
Leg Press Calf Raise – 200x6, 290x8, 340x8, 380x10
V-Grip Cable Row* – 120x6, 140x6, 160x6, 180x6

SS2:
Decline DB Bench – 70x6, 85x6, 90x6, 100x10**
Hammer Curl – 25x6, 30x5, 35x6, 40x10***

LF Pulldown Machine**** – 90x10, 110x10, 130x10, 150x10

*Change of pace, easier on my lower back which gets enough love in the deadlifts
**Decided that i was stagnant at 95 for way too long so I had a spotter help me in case it was too much, he helped me bring them up for the last three or four, but i am still glad i did this.
***last 2-3 reps were definitely cheat reps (my deltoids felt more than the rest of my arms did)
**** The pulldown cable I use is out of commission, and since I do these for my lats anyway, the fancy ergonomic machine makes sense for now

109

I went in yesterday and rowed for 15 mins and cycled for 20… it was inconsequential.

(Thursday 5 August 2010)

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

Bench – 90x5, 115x5, 140x5, 175x5*, 185x5, 200x11, 190x3, 190x3, 185x3, 185x4

SS1
DB Military Press – 40x6, 45x6, 50x6 65x7
DB Deadlift – 70x6, 80x6, 90x6, 90x6

SS2
Cable-rope upright row – 50x6, 65x6, 72.5x6, 85x6, 72.5x8
Lateral Raise – 20x6, 25x6, 30x6, 35x6

Tri Pressdown – 60x6, 70x6, 85x6, 100x2–>90x4–>85x2, 86x6

1 Arm high to low cable fly** – 7.5x12, 12.5x12, 17.5x12, 22.5x12

*at this point my right pec started to hurt (kinda like it was sore from another day’s training) but not enough to make me want to stop, the pain seemed a bit unusual and persisted througout the time i was at the gym
**right pec definitely in pain but this kinda felt like it helped

110

(Sat 7 July 2010)

5/3/1 cycle 5 week 1 (3x5 week) @ Thorn-hill

Squat – 115x5, 145x5, 175x3, 215x5, 235x5, 255x13*, 245x3, 245x3, 235x3, 225x3

SS1:
Dips – BW+45x6, +55x6, +65x6, +75x8,x
DB Row – 70x6, 80x6, 90x6, 100x7**, 100x6

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

Leg Raise (not from hang) – 6, 8, 8, 12

*not feeling squats these days… dunno if its my back or my legs, but theyre not as fun as they used to be
**PR, felt i was ready and went for it
*** my neck started feeling a bit like when it got hurt so I stopped these… i decided to try doing 1 arm curl instead but then half way through the first set of that i hurt my shoulderblade, i think its a sprain or something, didnt do hanging leg raises after, decided to go easy after that, this is getting annoying…

111

Took Monday and Tuesday off because of my back/shoulderblade, went in on wednesday and realized i had left my shorts at home, and was not about to get my good work pants sweaty :stuck_out_tongue:

Went in today and noticed they had added a stepmill and an AMT at richmond. I am happy about this, it now has all the cardIo equipment I like to use, (has a heavy bag as well)

(Thursday 12 August 2010)

5/3/1 Cycle 5 Week 1 (3x3 ‘week’) @ Richmond

Military Press – 60x5, 75x5, 90x3, 120x3, 130x3, 135x11, 125x3, 120x3, 120x3, 120x4

SS1:
DB Flat Bench – 70x6, 80x6, 90x6, 100x10*, 100x5**
Chinups – BWx6, +10x6, +17.5x6, +27.5x6, x

SS2:
1 leg Hamstring curl – 80x6, 90x6, 100x6, 105x6
Seated Calf Raise*** – 60x8, 70x6, 72.5x6, 75x12

Static Lunges**** – 95x6, 135x6, 155x6, 185x6

*PR not sure about the depth of the last few
** not sure about the depth of all of the reps
***still need to ramp better, and move slower
****did it low this week again because of the time i took off, but will ramp up higher next time as I need these to help with the squats

112

(Monday 16 August 2010)

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

Deadlift – 125x5, 155x5, 185x3, 245x3, 265x3, 285x11, 275x3, 275x3, 245x3, 245x3

SS1:
Close grip cable row – 120x6, 145x6, 170x6, 190x6–>180x4–>160x4–>120x8
Leg press calf raise – 270x8, 360x8, 410x8, 450x12–>360x10–>270x12

SS2:
Smith Decline Bench* – +90x6, +140x6, +160x6, +180x8
Hammer curl – 25x6, 30x6, 35x6, 40x10

SS3:
LF Pulldown – 110x8, 130x8, 150x8, 160x6
LF Chest Press – 90x10, 130x8, 150x6, x

  • no one large enough to trust with setting up was around so i tried this, not sure how much the bar adds
113

So my traps have been hurting like crazy the last 2 days (even when i woke up today) and not gym sore… I think its the way i sit at my desk at work. Anyway the usual shoulder intensive stuff was out of the question so I did a light chest and arms plan…

(Wednesday 16 August 2010)

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

Bench – 95x5, 125x5, 140x3, 185x3, 200x3, 210x9, 200x3, 200x3, 200x3, 200x4

1 Arm DB Flat Bench* – 35x10, 45x10, 55x10, 60x10

1 Arm high to low cable fly – 12.5x10, 15x10, 17.5x10, 22.5x10

SS1:
Close crip cable pressdown – 60x10, 70x10, 75x10, 80x6
EZ Curl – 50x10, 60x10, 70x10

*did this to change it up, since i couldnt do any shoulder stuff

114

the trap pain continued for a while, but i decided to man up and go in today, it kinda went away for a while but is back now, anyway, I dont think the gym affects it at all…

(Thu 26 Aug 2010)

5/3/1 cycle 5 week 2 (3x3 week)

Squat – 115x5, 145x5, 175x3, 235x5, 250x3, 265x10, 255x3, 245x3, 235x3, 230x3

SS1:
Dips – BW+35x6, +50x6, +60x6, +70x6
DB Row – 70x6, 80x6, 90x6, 100x8

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

Hanging Leg Raise – 6, 7, 7, 8

115

The showers at Richmond were closed so I had to haul back to Y&D (and thus lost ~30 mins of gym time)…then rush back to work, which is right beside richmond :stuck_out_tongue:

Thursday 12 August 2010)

5/3/1 Cycle 5 Week 1 (5/3/1 week) @ Dundas

Military Press – 55x5, 75x5, 85x3, 115x5, 125x3*, 145x2*, 135x4, 135x4

SS1:
DB Flat Bench – 70x6, 80x6, 90x6, 100x8, 100x5–>45x10
Chinups – BW+10x6, +15x6, +20x6, +25x6, x

SS2:
Donkey Calf Raise – 120x8, 160x12, 220x12, 280x12, 320x12
EZ Curl – 50x10, 60x10, 70x10, 80x6–>50x6

*they dont have 2.5’s there
**I should have ramped better :stuck_out_tongue:

116

(Thursday 2 Sept 2010)

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

Deadlift --125x5, 155x5, 185x3, 235x5, 265x3, 295x11, 250x3, 250x3, 240x3 240x3

SS1:
Leg Press Calf Raise – 230x12, 320x10, 360x8, 410x12–>360x12–>270x12
Separated pulley Cable Row* – 65x6, 75x6, 85x6, 95x6

SS2:
Decline DB Bench – 70x6, 85x6, 90x6, 100x10
Hammer Curl – 20x6, 30x6, 35x6, 40x8

LF Pulldown Machine**** – 100x10, 110x10, 120x10, 130x10–>100x10

*someone had the other machine and i didnt have time to wait

117

(Tues 7 Sept 2010)

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

Bench – 90x5, 115x5, 140x5, 175x5, 200x3, 220x7, 210x3, 210x3, 205x3, 205x3

SS1
DB Military Press – 35x6, 45x6, 50x6 65x6
DB Deadlift – 70x6, 80x6, 90x6, 105x4*

SS2
Cable-rope upright row – 50x6, 65x6, 72.5x6, 72.5x8
Lateral Raise – 20x6, 25x6, 30x6, 30x8

Tri Pressdown – 60x8, 65x8, 70x8, 75x8–>50x4–>40x2

Machine fly – 110x16, 130x15, 140x15

  • didnt realize they were fat grips and had to do one at a time and re-grip, hands couldnt handle more than 4, the 95s and 100s werent available…
118

(Friday 10 Sept 2010)

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

Squat – 115x5, 145x5, 175x3, 225x5, 245x3, 285x9, 245x3, 225x3, 225x3

SS1:
Dips – BW+35x6, +50x6, +60x6, +75x8
DB Row – 70x6, 80x6, 90x6, 100x10*

SS2:
EZ Curl – 50x8, 60x8, 70x8, 80x10
Skullcrusher – 50x8, 60x8, 70x6, 80x8

*left arm weaker, had to regrip 3 times

119

(Sun 12 Sep 2010)

5/3/1 Cycle 5 Week 4 (deload week) @ Yonge and Sheppard

Military Press – 55x7, 75x5, 85x4, 95x5, 95x7, 105x7

HS Front Pulldown – 30x10, 60x10, 70x10

DB Flat Bench – 50x10, 65x10

Close grip cable pressdown – 35x12, 40x12, 40x8

120

(Mon 12 Sep 2010)

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

Deadlift - 135x5, 155x5, 190x3, 190x5, 205x5, 220x5

Static Lunges – 95x8, 115x8

Seated Calf Raise – 50x12, 50x12, 50x12

1 Leg Hamstring Curl – 60x8, 60x8, 60x8