Ash's Training Log

Training Training Logs
141

999×121 39.2 KB

Here’s the new plan I am going to try for a week and stick with if I like it. I have some concerns listed. For anyone reading this, any criticism and suggestions are welcome and appreciated.

I definitely feel like it is a bit ambitious, and don’t know if I’ll even have time to get it all done in the mornings before work. I’ll definitely make sure I eat enough though.

Notes:
-Its an upper-lower split. I like frequency, I think I respond well to it.

-Anything Marked with a bold (L) is not going to be balls-to-the-wall and will be done lighter, these will be done either so I can just to work the specific muscles without taxing myself for more important stuff or for recovery or to get blood flowing

-I will do 2-3 sets of my max or comparable weight from the 5-3-1 after, I have been doing it already (4 sets of 3 actually) and I think its been a good thing

-I will be doing some cardio, but nothing special, and only when I have time

-On the off days I will be spending that time not in the gym walking (definitely on Wednesday at least)

-Given up Dips in favour of a machine chest press because dips are hurting the area around my clavicles a ton right now, so I am taking some time away from them

Concerns:
-Pullups rear fly and standing face-pull before deadlift day, though I am not sure where else to put them… I did a similar thing last winter and it seemed okay, mostly concerned with pullups and grip strength

-Concerns with biceps day (saturday) being 2 days before the day I do pullups. Personally I dont care if it affects my pullup as I think biceps should be a priority (weak link for size and strength)

-DB Row 2 days after deadlifting – It may be affected

-I think that overall the plan may be too much and too dense, but I’ll see after a week or two of this

-I think it probably needs more back stuff, and curls another day but I dont know where it would make sense to put them, esp when I think theres already a lot

Again, any suggestions are welcome, I will take them seriously.

142

Felt decent today, though I think for most of these exercises I should either stay at the same weight or go down in weight.

Looking forward to tomorrow to see if the face-pulls, pullups and rear delt fly’s will affect the deadlift at all…

(Mon 1 Oct 2010)

5/3/1 Cycle 7 Week 2 (3x3 week) @ Richmond

Military Press – 65x5, 80x5, 100x3, 130x3, 140x3, 145x13, 145x3, 145x3, 140x3, 140x3

SS1:
DB Incline Bench – 60x10, 70x10, 80x10, 90x10*
Pullups** – 6, 8, 8, 8

SS2:
Seated Face Pulls*** – 55x12, 70x12, 75x12, 80x12
Reverse Fly – 85x10, 100x10, 110x10, 120x10

1 Arm overhead tri ext – 25x10, 25x10, 30x10, 35x10

*Nearly bailed at 8, last 2 reps had a shorter range of motion
** ROM sucked
*** Next week I will do lower weight, didn’t do as much external rotation as I wanted, partially because of the weight

143

(Tues 2 Oct 2010)

5/3/1 Cycle 7 Week 2 (3x3 week) @ Richmond

Deadlift – 135x5, 165x5, 200x3, 265x5, 285x3, 300x11*, 300x3, 300x3, 285x3, 285x3

SS1:
Leg Press – 180x10, 270x10, 360x10, 410x10
Hanging Leg Raise** – 6, 8, 8, 8

SS2:
Leg Press Calf Raise – 270x15, 360x15, 410x15, 450x15
Decline Crunches*** – +10x12, 12, 12, +5x10

1 Leg glute kickback machine – 50x10, 70x10, 90x10 110x10

*Went for the 12th rep, but 3/4’s of the way there i had to bail because my left hand was slipping FAST, it was definitely the weak point in the remaining sets

**Decided to switch with the decline crunches and do this first as theyre much tougher than the crunches and my hands are already tired anyway. Had to stop at 6 reps each time and reset my grip for the last two of each set

*** very hard with weight after Hanging Leg Raises

144

(Thursday 4 Oct 2010)

5/3/1 Cycle 7 Week 2 (3x3 week) @ Richmond

Bench – 100x5, 120x5, 145x3, 195x3, 205x3, 220x10*, 215x3, 215x3, 205x3

SS1:
Seated OHP – 50x10, 55x10, 60x10, 65x14, 65x6**
DB Row*** – 65x10, 75x10, 85x10, 90x12, x

SS2:
LF Chest Press – 110x10, 120x10, 130x10, 140x12
T-Bar Machine – 45x12, 55x12, 60x12, 65x12

High to low cable fly – 20x12, 22.5x12, 25x12, 15x15

*My spotter helped me on the last three… also, I noticed I wasnt putting my chest into it enough, I was benching more with triceps and shoulders… i need to think more about my chest next time I bench

**should not have done this set

***I think i need to go down in reps for this, or go even lighter… the last rep of the last set i aggrivated my back a little, so im thinking maybe doing a chest supported equivalent instead

145

5/3/1 Cycle 7 Week 2 (3x3 week) @ LA fitness

Squat – 125x5, 145x5, 190x3, 250x3, 265x3, 280x13, 280x3, 275x3

SS1:
Back Extension – 12, 12, 10, x
1 leg Hamstring Curl – 45x10, 55x10, 60x10, 65x10

SS2:
Seated Calf raise – 50x15, 95x12, 100x12, 100x12
Leg elevated crunches – 20, 20, 20, 25
Plank – 45s, 45s, 45s, 45s

Smith static lunges – +70x8, +90x8, +110x8, +130x8

Bicep day

Preacher curls – 40x12, 60x12, 70x10, 70x10

Hammer curls – 20x8, 25x8, 30x8, 35x12–>35x3

Standing wide grip curl – 35x12, 40x12, 50x12, 60x12

cable curl – 35x15, 40x15, 45x15

21’s – 30 lbs, 40 lbs, 40 lbs

146

(Mon 8 Oct 2010)

5/3/1 Cycle 7 Week 3 (5/3/1 week) @ Richmond

Military Press – 65x5, 80x5, 100x3, 120x5, 140x3, 155x11, 155x3, 150x3, 135x3

SS1:
DB Incline Bench – 60x10, 70x10, 80x10, 90x10*, 90x6
Pullups – 8, 8, 8, 8, 6

SS2:
Seated Face Pulls – 55x12, 60x12, 65x12, 70x12
Reverse Fly – 90x10, 100x10, 110x10, 120x10

1 Arm overhead tri ext – 20x12, 25x10, 30x10, 35x10

Did some shoulder pre-hab stuff after since my right shoulder has been a bit weird the last week or so…

*ROM wasn’t the greatest

147

(Tues 9 NOVEMBER 2010) ^whoops^

5/3/1 Cycle 7 Week 3 (5/3/1 week) @ Richmond

Deadlift – 135x5, 165x5, 200x3, 250x5, 285x3, 315x8*, 315x3, 290x3, 290x3, 280x3

SS1:
Leg Press – 230x10, 320x10, 410x10, 480x10
Hanging Leg Raise** – 8, 8, 8, 8

SS2:
Leg Press Calf Raise – 290x15, 380x15, 430x15, 500x15, 320x12
Decline Crunches*** – 12, 13, 15, 17

1 Leg glute kickback machine – 60x12, 80x12, 100x12 120x12

*Painful, had to switch grips at rep 5

** had to re-set my grip at rep 6 each time

going to decrease my weight on the leg press and leg press calf raises next time

148

(Thu 11 NOVEMBER 2010) <>

5/3/1 Cycle 7 Week 3 (5/3/1 week) @ Richmond

Bench – 100x5, 120x5, 145x3, 180x5, 205x3, 230x8*, 205x3, 215x3, 225x3, 225x3

SS1:
Seated DB Press – 50x10, 55x10, 60x10, 70x11
DB Row – 60x10, 70x10, 80x10, 90x10**

SS2:
Chest Press – 115x10, 125x10, 135x10, 150x10–>130x3, 150x8
T-Bar Row machine – 55x12, 65x10, 70x12, 80x12

High to low cable fly – 15x15, 15x15, 20x20

*I usually do my max sets with a lower ROM on purpose, but a few of the reps here were just plain lame, the rest of the sets I focused on ROM, and had no difficulties

**going down in weight for the other sets helped this. for this set i tried the “dead-drop” rows described in an article a few days ago here, I think I will proceed with that for the 4 set for now

149

(Fri 12 Nov 2010)

5/3/1 Cycle 7 Week 3 (5/3/1 week) @ Richmond

Squat – 125x5, 155x5, 190x3, 235x5, 265x3, 295x12*, 295x3, 295x3, 265x3, 245x3

SS1:
1 Leg Hamstring Curl – 80x10, 90x10, 95x10, 100x10
Back extension** – 10, 10, +25x12, +35x14

SS2:
Seated Calf Raise – 90x12, 110x12, 130x10, 140x12, 90x12
Leg elevated crunches – 15, 15, 15, 25
Plank – 45s, 45s, 45s, 45s

Smith static lunges – 90x8, 110x8, 140x8, 160x8

*probably could have done two more but decided to stop

**was able to do these this time, though my back was still tired like last week, i just forgot that my back is super tired after squats (due to my injury) I didnt notice this while I was doing TBT the last couple months.

150

(Sat Nov 13 2010)

Biceps @ Richmond

Preacher curls – 50x12, 60x12, 70x10, 80x12

Hammer curls – 25x8, 30x8, 35x8, 40x10

Standing wide grip curl – 40x12, 50x12, 60x12, 60x12

cable curl – 35x15, 40x15, 40x15

21’s – 40 lbs, 40 lbs, 40 lbs

(Mon 15 Nov 2010)

5/3/1 Cycle 7 Week 4 (deload) @ richmond

Military Press – 65x5, 80x5*, 100x3, 100x5, 105x5, 115x5

Pullups – 8, 8

Incline DB Press – 60x10, 70x10

Standing 1 arm tri ext – 20x10, 25x10

  • aggravated something near my shoulderblade… usually I try to clean the bar up, but the first 2 sets I started from shoulder level on a squat rack, and this is what hurt me I think, I wont set up that way again.
151

(Wed 17 Nov 2010)

5/3/1 Cycle 7 Week 4 (deload) @ richmond

Deadlift – 135x6, 165x5, 195x3, 195x5, 215x5, 235x5

Hanging leg raise – 6, 6

Legpress – 270x10, 270x10

Calf raise on leg press – 270x10, 270x10

152

Did my deloading for bench and squats on friday and saturday, didnt log it though

(Mon 22 Movember 2010) :{

Military Press – 70x5, 85x5, 100x3, 125x5, 135x5, 145x14, 145x3, 145x4, 135x3

SS1:
Incline Bench – 60x10, 70x10, 80x10, 95x9, 85x6
Pullups – 8, 8, 8, 10

SS2:
Facepulls – 45x12, 50x12, 55x12, 60x15
Rear delt fly – 95x10, 105x10, 115x10, 125x10*

1 arm overhead try extension – 25x10, 30x10, 35x10, *(40x8, 40x4, 40x4–>20x8

*too much weight

**low ROM for all 3 sets at 40lbs, im just glad the weight moved at all

153

Went in wed 24 nov after work, and did my first 6 sets of deadliftss, at the max set at 295, at the 10th rep… i hurt my back again. Its weird because i felt like i could do like 3 more strengthwize (i didnt), and my form felt fine and looked okay in the mirror, i think i was just tired. It wasnt as bad as last time I got hurt thankfully, and i didnt need as much treatment.

That being said im not 100% yet, and theres still some pain, but i feel ready to go to the gym again as long as I use machines and certain weights for the time being. I think ill be fine as long as im smart about it. Deadlifts are out of the question, but the 5/3/1 structure will be on hold for now too.

I went in yesterday for the first time and am going in again today.

(Sat 11 Dec 2010)

Chest/Triceps @ Yonge and Sheppard

Dips x5–> pushupsx20

Dips – BWx15, +15x12, +25x12, +35x8–>+25x3–>BWx3

HS Decline Chest Press – 50x10, 40x10, 45x10, 40x10

HS Incline Chest Press – 45x10, 50x10, 55x10, 50x10

Pec Dec – 100x12, 100x12, 115x12, 115x12

1 Arm standing tri ext – 20x10, 25x10, 30x10, 35x10

Seated machine overhead try extension – 15x12, 35x12, 45x12, 45x12

The dips didnt hurt my shoulders at all, like they were before… I thess the dip station i was using was better for me, or doing them first is better.

I am so sore today :slight_smile:

154

(Sun 12 Dec)

Back & Bi @ Yonge and Sheppard
Post W/O weight - 188

Semi pronated chinups – BWx8, +10x8, +20x7*, +10x5, BWx8, BWx5, BWx3

HS MTS Row – 50x10, 60x10, 70x10, 80x10

HS Front pulldown – 60x10, 70x10, 75x10, 80x10, 85x10, 85x10–>50x10–>40x10–>30x10

Rear delt fly – 80x10, 90x10, 100x8**, 80x10

Preacher curl – 40x12, 50x12, 60x6, 60x5, 40x12, 40x12

Hammer curl*** – 20x6, 25x6, 25x6–>20x6–>15x8–>10x10–>5x10

*The rest of the sets were dismal
**This was too much isometric work for my sore triceps, so i lowered the weight – plus i was having trouble at this weight anyway
***Far too much swinging here, but my arms felt like toast…

So my bicep strength still sucks, and has diminished a bit too, though to be fair, they didnt get a break at all in the hour i was there except with the rear delt fly’s. This is still something I think I will try to keep as a priority for now.

155

Back felt fine today. Im still planning a program using mostly machines, but for now im playing it by ear to see what im comfortable with.

(14 Dec 2010)

Shoulders @ Yonge and Sheppard

HS MTS Shoulder Press Machine-- 55x10, 65x10, 75x10, 85x10

1 Arm standing dumbbell press – 35x8, 40x8, 45x8, 50x8, 55x8

Cable-rope upright row – 60x10, 80x10, 100x10, 100x10

Seated face pull (kg?) – 20x12, 20x12, 30x12, 30x12

LF Lateral raise machine – 45x12, 55x12, 65x12, 70x12

1 arm cable rear delt fly (lb?) – 10x12, 10x12, 20x12, 20x12

Tri Pressdown (lb?) – 35x12, 45x12, 55x12, 60x12

(lb?) (kg?) means I dont know what the machines scale was but what i think it is closer to being

156

(15 Dec 2010)

Legs @ Richmond

Leg Press – 90x10, 180x10, 270x10, 320x10

HS V Squat – 90x10, 180x10, 230x10, 270x10

Bulgarian Split Squat – BWx10, 10x10, 20x10, 30x10

Hamstring Curl – 60x10, 70x10, 80x10, 90x10

Seated Calf Raise – 90x12, 110x12, 120x12, 110x12, 120x12

1 Leg Kickback “LF Glute” – 70x10, 80x10, 90x10, 100x10

Today was mostly to see what i can and shouldnt do, everything except the first two is fine for next week. My back is bugging me a tiny bit after today, though only slightly more than normal

157

(16 Dec 2010)

Biceps & Yonge and Sheppard

Preacher Curls – 40x12, 60x12, 70x12, 80x12

Hammer Curls – 25x8, 30x8, 35x8, 40x11*

Wide Grip Standing EZ curl – 40x10, 50x10, 60x10, 70x4–>60x8

Cable Curl (?lb) – 25x12, 30x12, 35x12, 40x12

21s – 40, 40, 40

*These involved swinging, im going to stay at this weight and focus on not needing to do that

158

(Sat 18 Dec 2010)

Chest/Triceps @ Yonge and Sheppard

Dips w/dumbbells – BWx12, +10x12, +15x12, +20x12, +25x10–>BWx3

1 Arm DB Standing OHP – 40x8, 45x8, 50x8, 55x8

HS Decline Chest Press – 45x10, 50x10, 55x10, 55x10

HS Incline Chest Press – 45x10, 50x10, 55x10, 50x10, 55x10

Pec Dec – 100x12, 110x12, 120x12, 125x12

1 Arm standing tri ext – 25x10, 30x10, 35x10, 40x10*

Seated machine overhead try extension – 15x12, 35x12, 45x12

*Very partial, will work on it.

159

(Sun 19 Dec)

Back and Biceps @ sheppard

Semi pronated chinups – BWx8, +10x8, +15x8*, +10x7–>BWx2, BWx5, BWx5, BWx3, BWx3, BWx3

HS MTS Row – 60x10, 70x10, 75x10, 80x10

HS Front pulldown – 70x10, 80x10, 85x10, 90x10, 90x10–>60x10–>40x12–>30x12

1 arm cable Rear delt fly – 30x10, 35x10, 40x8, 45x10

Preacher curl – 40x12, 50x12, 60x8, 60x6

Cable curl – 35x12, 35x12, 35x12

HS Front pulldown – 50x10, 60x10

160

(Wednesday 22 Dec 2010)

Shoulders @ Sheppard

HS MTS Shoulder Press – 70x10, 80x10, 90x10, 95x10

1 Arm standing dumbbell press – 40x10, 45x10, 50x10, 60x10

Rope/cable upright row – 60x12, 80x12, 100x12, 110x12

Machine Lateral Raise – 60x10, 70x10, 75x10, 80x10

Seated Face pull (kg?) – 20x12, 25x12, 30x12, 35x12

Tri Pressdown (lb?) – 35x12, 45x12, 55x12, 65x12