Dude!!! It’s been a while since I’ve been in here and I’m in awe of your progress!! That’s great dude, keep it up. You’re way ahead of me in bench right now if your at 285 but I’m gonna try like heck to catch up. once again, great job bro.
Back/Bis
Pullups
BW X 6, 6, 6, 5, 5 = 28 reps
DB Rows (reps per arm)
55 X 8, 75 X 8
95 X 10
110 X 10
125 X 10 PR
135 X 12 (straps) PR
140 X 8 PR
V-Bar Pulldown ss// Straight-Arm Pulldowns
1pps +10s X 10 // 80 X 10
1pps +15 X 8 // 90 X 10
1pps +25s X 6 // 100 X 10
1pps +25 X 6 // 100 X 9
1pps +10 X 9 // 80 X 10
HS Low Rows
3pps X 10 STRICT
3pps +25 X 10
4pps X 8 Dropset: 3pps X 8
Preacher Curls
a lot of sets
Cable Curls
4 sets and a drop set
NOTES: Great session despite being woken up at 3:30 a.m. by my neighbors stereo. I can’t see how people would think it would be okay to blast music at that time in the morning. I understand, it’s cool to have fun and have a late night, but I hear this damn stereo every Thursday night/Friday morning. I usually just band on the wall after 5 minutes of not being able to stand it and he turns it down. Regardless, I was woken up at 3:30 and couldn’t get back to sleep so I got up to study for my thermodynamics exam at which was at 7:30. I guess I should thank my asshole neighbor because I did well on the test lol.
Carb up starts Sunday, tomorrow is a day off (might do some hill sprints but I doubt it lol). Can’t WAIT to be done with this diet 
[quote]leadben wrote:
Dude!!! It’s been a while since I’ve been in here and I’m in awe of your progress!! That’s great dude, keep it up. You’re way ahead of me in bench right now if your at 285 but I’m gonna try like heck to catch up. once again, great job bro.[/quote]
Haha, thanks man! Just goes to show consistent hard work and good eating pays off. Although I’ve been slacking in the eating dept. as of late. Where have you been?
This PR stuff, its a regular occurrence for you, awesome bro. With regards to the stereo playing you sound cranky like me :)!
This PR stuff, its a regular occurrence for you, awesome bro. With regards to the stereo playing you sound cranky like me :)!
[quote]MattyXL wrote:
This PR stuff, its a regular occurrence for you, awesome bro. With regards to the stereo playing you sound cranky like me :)![/quote]
Thanks, Matty! I do my best to beat something every time I’m in the gym.
I usually do let the stereo music slide lol. But seriously, it gets old when you get woken up the same night every week. I only give a knock or a text (I know the guy) if I have something important the next day. I always wake up at 7 regardless, but I try not to be the party pooper haha
Awesome back/bi session!
I’d die if I had a 7:30 test, but glad you did well.
I’ve been in the midst of a very difficult semester of school. It’s gone very well but not without a lot of effort. but, its payed off in that I got a very rewarding internship to look forward to this fall and this summer, I’ll have all the free time in the world haha. good lifting man. you’re progress is giving me a lot of encouragement training-wise.
5/3/1 Reloaded
Overhead (1 Day)
Pullups
BW X 6, 6, 6, 6, 5 = 29
OH Press
Bar x some, 75 X 3, 85 X 3, 95 X 3
(working sets)
120 X 5
140 X 3
155 X 4 or 5 kind of a PR lol, threw that set to hell from getting overexcited
Seated MP
115 X 8
135 X 5
145 X 3
155 X 2
Seated DB Press
4 sets (pump)
didn’t lockout really, threw in some partials too
Incline DB
4 sets
didn’t lockout really, threw in some partials too
Smith Machine CGBP
5 sets (pump)
Circuit (done 4 times)
Cable Rope Extensions 10-12
Cable Rope Pushdowns AMAP
Preacher Curls (pump)
Flat DB Flyes (pump) immediately to flat DB press with same weight (pump and partials)
Cable Curls (pump)
Standing Laterals X 12
Pullups
BW X 6, 6, 6, 6, 6 = 30
NOTES: Holy hell. Strength wasn’t really there today so I did a lot of pump stuff, and today is also my CARB LOAD! Lol, got a vid of my MP set and some after shots that I’ll post soon. For now I’m headin’ to Chipotle with the roommate to get a big ass burrito. Mmmmmmmm
EDIT: Vids and pictures turned out cruddy so I’ll just wait ‘til I take my final “after” shots tomorrow to post. But, Chipotle was friggin’ delicious haha. Cutting water now, and gonna go to the local health store to try and get some glycerin like suggested in the “Shredded in 6 Days” article
[quote]AquaCruzer wrote:
Awesome back/bi session!
I’d die if I had a 7:30 test, but glad you did well.[/quote]
It was no fun haha, thanks man
[quote]leadben wrote:
I’ve been in the midst of a very difficult semester of school. It’s gone very well but not without a lot of effort. but, its payed off in that I got a very rewarding internship to look forward to this fall and this summer, I’ll have all the free time in the world haha. good lifting man. you’re progress is giving me a lot of encouragement training-wise.[/quote]
That’s awesome man. I kind of procrastinated with finding an internship but I’ll be able to find some work this summer. Glad you’re back to posting man, start killing it!
Good job on the kind of PR lol.
The difference b/w the before and after shots should be pretty awesome
Broooo Chipotle is the shit! Black Beans, steak Guacamole, med salsa and throw some sour cream in that shit too! I think Im gonna make a run now lol.
Haha, Chiptole was AMAZING dude! Haven’t had a burrito in probably 5 or 6 months. Sad
Contest ended today!!!
I’m heading out to the gym, so I’m in a hurry, but I thought I would post this up if everyone would check it out I’d appreciate it!! I need help choosing my after photos.
Great job on the cut. I’d be in shock if you lost. If by any minute chance you did you’d have to post pics of who beat you.
Regardless, I can’t begin to imagine how your lifts are going to skyrocket now that you won’t be cutting.
Fantastic results man, you really deserve it. Just shows what a little hard work and determination can achieve, congrats buddy!
Cut finished?
Bloat to 272 weight class. Be awesome.
Awesome job though, in all seriousness.
Terrific progress, Ashy, in form, strength and size!
Thanks, everyone! I really appreciate the kind words
5/3/1 Reloaded
Squat (1 Week)
Top-Half Squat
365 X 3
Felt ready now so I just went straight to full squats
Squat
135 X 3, 165 X 3, 185 X 3, 215 X 3
(working sets)
235 X 5
265 X 3 (belt)
295 X 6 PR tie but 15-20 lbs lighter BW
315 X 1 (could have gone for more but felt pretty drained)
225 X 5
RDLs
135 X 10
225 X 5
275 X 3
295 X 3
315 X 3
335 X 3
355 X 3 PR
365 X 3 PR lost MMC in the hams going this heavy so I’ll need to work on it
315 X 3
245 X 12 +2 reps from last week
Sled/Prowler Work
10-11 sets
NOTES: Great session! I feel like my squat is finally catching on. I still need to work on keeping elbows under the bar, but I finally feel like my legs are taking me down and up, rather than me just plopping down and hoping I find a way to get back up lol.
[quote]AquaCruzer wrote:
Great job on the cut. I’d be in shock if you lost. If by any minute chance you did you’d have to post pics of who beat you.
Regardless, I can’t begin to imagine how your lifts are going to skyrocket now that you won’t be cutting.[/quote]
I really hope things go well with the contest. I’ll definitely post pictures of the winner if possible.
I can’t wait to see what a few extra calories are going to do with my gym numbers!
[quote]phlegms wrote:
Fantastic results man, you really deserve it. Just shows what a little hard work and determination can achieve, congrats buddy![/quote]
Thanks, phlegms!
[quote]DixiesFinest wrote:
Cut finished?
Bloat to 272 weight class. Be awesome.
Awesome job though, in all seriousness.[/quote]
272 is gonna take some time to get to lol. Thanks man
[quote]165StateChamp wrote:
Terrific progress, Ashy, in form, strength and size![/quote]
Thanks for dropping in!
Been following your log for awhile now - your strength progress throughout the log has been sick. Just dropped by to say awesome job on the cut. What’s your BW sitting at these days?
what are you trying to accomplish? I notice you do very low reps for the most part. even top powerlifters do more reps than that. that is not the right way to train for size. for size, you need to great increase the reps. i know many guys in the gym, who lift so heavy, they barely can get a couple of reps. after chatting with them, they tell me how they want to get big. i ask them why are they doing such heavy weights then. they always say the same thing, “I thought you have to lift real heavy to get big” sorry, thats wrong. you have to lift heavy to an extent, but not for the sake of lifting heavy weight for a couple of reps.
you need to be doing a good 8-12 reps in my opinion for size. when i tell guys this, they never ever listen. they go back to lifting for their 3 reps. lol. yes, you might get a bigger bench doing that. remember, their are guys who are 170lbs that can bench over 500lbs. id much rather be huge and not as strong. but hey, some guys just want to lift alot. good for them, but if you want to actually look like you workout and not have people look at you funny when you tell them you lift weights, then you better starting lifting correctly for size.
Nice job tying your PR. Cool to see that guy going hard at the end. >:D
Rogue Vampire, I recommend you read up on training volume and 5/3/1. Ashy is doing more than enough to put on size. He could obviously do 8-12 reps on everything, eat a ton, and be a huge guy who is much weaker than he looks. Judging by the bad ass strength gains he has made, plus the incredible change in body composition, I would say he seems to be doing just fine with 5/3/1. I’m sorry but it just seems like you are posting on this thread for no other reason than to try and put down someone who has been busting his ass in the gym and seeing results, and I think that’s kind of pathetic.
Ashy, keep up the good work man! It is always awesome to see someone getting results by busting their ass!