Ash1981 Training Log

Discussion in 'Neil Deighton PT' started by Ash1981, Aug 13, 2016.

  1. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Fuck that silliness
     
  2. Ash1981

    Ash1981 Gym Rat Top Contributor

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    @Dig

    Leg curl...55kg x 11,45kg x 12,35kg x 13
    Db sldl...30kg x 10,22kg x 14
    Squat... 132.5kg x 5,120kg x 9,105kg x 9
    Leg press...260kg x15,x9
    Extensions...40kg x 11,30kg x 13
    Seated calf raise...45kg x 9,27.5kg x 11,20kg x 13
     
  3. Dig

    Dig Mod & Powerlifting Expert Moderator

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    Should be fine cutting on 300mg test bud that'd be plenty.
     
  4. Dig

    Dig Mod & Powerlifting Expert Moderator

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    What type of leg curl was it?

    Does gym have a hack squat?
     
  5. Ash1981

    Ash1981 Gym Rat Top Contributor

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    I'm gonna go back to old gym bud,no fanny but equipment is great
     
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  6. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Chest n arms...



    DECLINE BENCH (use flat if no decline)- Work up to a c8RM, -10kg, -10kg x beat/match reps *2-3min rests

    Flat db-45kg x 10/35kg x 11/25kg x 13


    LOW INCLINE SMITH- Work up to a c12RM, -10kg, -10kg x failure *90sec rests

    60kg added x 5/50kg added x 6/40kg added x 7/40kg added x 8


    DIPS- bw x 3 sets to failure *90sec rests

    Bw x 10/6/4


    DBELL FLYS- *3-4ct negs, Work up to a 12-15RM, -5kg x 2 sets to failure (beat reps on 1st set) *75sec rests

    15kg x 7/12kg x 9/6


    EZ PREACHER CURL- *3-4sec negs, Work up to a 10-12RM, -5kg, -5kg x beat/match reps *90sec rests

    Preacher machine- 4 plates x 10,3 plates x 11


    PUSHDOWNS- Work up to a 20RM, same weight for 1 more set to failure *1min rest

    5 plates x 20/x 13



    @Dig
     
  7. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Paid your money bud

    Arm is bad at minute though

    Can we do incline bb and flat db for chest for abit please?
     
  8. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Back n delts...


    MACHINE OHP- Work up to an 8-10RM, + 3 more sets to failure in a 10-15 rep range (so drop the weight a touch each set) *90sec rests

    -One arm at a time-
    35 added x 10
    30 x 10
    25 x 10
    20 x 10




    MACHINE LAT RAISE (use cables if no machine)- Work up to a 10-12RM, + 2 more sets to failure, failing at c12 reps 2nd set and 15-20 reps on the 3rd set *c1min rests

    Machine-
    8 plates x 10
    6 x 13
    4 x 18


    CABLE ROW- Work up to an 8-10RM, -2p, -2p x beat/match reps *90sec rests

    -Palms facing grip
    85 x 10
    75 x 11
    65 x 13


    UNDERHAND PULLDOWN- 1-2 warm ups...p137x12+, -3pins x rest/paused (14+ 1st 'set')

    -Plate loaded
    42.5 added x 12
    32.5 added x 13/5/4/2


    RACK PULL- Work up to a 6-8RM, -20kg, -20kg x beat reps *c3min rests **Set the rack to around knee cap level, just above if you like but note where it was

    200 x 10
    180 x 10

    Only the 2 sets as the gym was closing and didn't wanna take the piss
     
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  9. Ash1981

    Ash1981 Gym Rat Top Contributor

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  10. Ash1981

    Ash1981 Gym Rat Top Contributor

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    @Dig


    Legs...


    LEG CURL- 2-3 warm ups....35 x rest/paused (15+ 1st set)...90sec rest....30 x rest/paused
    35 x 15/6/3
    30 x 11/6/4



    LEG EXTENSION- 1-2 warm ups...25 15r x 3s (15+ 3rd set) *c1min rests
    No 9 x 15
    X 15
    X 17



    LEG PRESS- 100x10, 150x8, 200x6, 240x3, 275 x 3 sets to failure (13+ 1st set & 31+ total) *c2min rests
    275 x 15
    X9
    X6



    SEATED CALF RAISE- 40x10+, 30 x beat reps, 20x14+ *c75sec rests
    40 x 12
    30 x 14
    20 x 16


    SQUAT- *constant tension reps (so stop just short of lockout and straight back down)- 50x8, 75x5, 85 x 2 sets to failure *90sec rest
    85 x 11
    X 9



    Not sure what rep range I was looking at with the squats like that but I just went until I needed to straighten legs so I re racked


    Not sure putting extensions before main lifts though due to some serious cramping in quads
     
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  11. Dig

    Dig Mod & Powerlifting Expert Moderator

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    Are you hydrated enough re the quad cramps?

    Hit decent numbers on the leg press and a solid effort on the squats mate so seems to look good on paper.
     
  12. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Yea I'd say I'm probably not hydrated enough but don't get it any other muscle

    Really feels like my quads are gonna rip off, especially left one

    And it's always the pump I get from doing extensions that the cause

    After the first 5 or 6 reps of squats they have gone