Ashua Training Log Until Aesthetic Body

Upper

  • Bench press 6x6-10 (70kg x 6)
  • Rows (supinated) 6x6-10 (92.5kg x 10)
  • Overhead press 6x6-10 (47.5kg x 7)
  • Pull up 6x6-10 (bw+2.5kg x 7)
  • Skull crusher 4x8-12 (27.5kg x 10)
  • Bicep curl 4x8-12 (35kg x 9)

Lower

  • Squat 6x6-10 (85kg x 7)
  • Calf raise 6x15-20 (85kg x 17)
  • weighted crunches 6x8-12 (15kg x 16)
  • Deadlift 1x6-10 (92.5kg x 8)

Text in bracket is my PR.

First set use warmup (60% weight and 5 reps)
Next 2 sets use best weight to progress overload
Next 3 sets use RPT for hypertrophy

Lower - Upper - Rest - Lower - Upper - Rest - Rest. And cycle.

14 August 2013

Upper

  • Bench press (PR: 70kg x 6)
    40kg x 5
    67.5kg x 8
    67.5kg x 7
    62.5kg x 8
    62.5kg x 6
    60kg x 6

  • Rows (supinated) (PR: 92.5kg x 10)
    60kg x 5
    92.5kg x 9
    92.5kg x 7
    82.5kg x 10
    82.5kg x 8
    82.5kg x 8

  • Overhead press (PR: 47.5kg x 7)
    30kg x 5
    47.5kg x 7
    47.5kg x 5
    42.5kg x 9
    42.5kg x 8
    42.5kg x 6

  • Pull up (PR: bw+2.5kg x 7)
    BW x 3
    BW+2.5kg x 9 (PR!)
    BW+2.5kg x 6
    BW x 7
    BW x 5
    BW x 5

  • Skull crusher (PR: 27.5kg x 10)
    27.5kg x 8
    27.5kg x 5
    25kg x 6
    22.5kg x 10

  • Bicep curl (PR: 35kg x 9)
    35kg x 9
    35kg x 6
    30kg x 8
    30kg x 7

Was sick for 2 days and hadn’t eat enough macro, so I had to reduce bench press weight to see if I can lift.

I will be in oversea for 5 days from tomorrow onwards.

Will update here next week.