Ash1981 Training Log

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

  1. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here
    @Dig


    Chest n arms...


    CGBP- 40x8, 60x6, 70x5, 80x5, 90x3, 100x8+, 85x9+, 65x13+

    100 x 6
    85 x 10
    65 x 16



    LOW INCLINE SMITH- Work up to an 8-10RM, -10kg, -10kg x beat/match reps *c2min rests

    60 added x 9
    50 x 10
    40 x 13



    DIPS- bwx5, +10kg x 20 reps (failure, c30sec rest, failure etc aiming for 10+ 1st set)

    10 x 11
    X 4
    X 2
    X 1



    DBELL FLYS- W/up 10s x10, *3-4sec negs...15s x10+, 10s x beat(!) reps *1min rest

    15 x 10
    10 x 12




    EZ CABLE CURL CURL- *3-4sec negs, 2-3 warm ups....p12x11+, p10x11+, p8x12+ *c90sec rests

    12 plates x 10
    10 plates x 11
    8 plates x 12



    DBELL LATERALS- 10s x10, 15s x15+...drop straight to 10s x failure, 1min-90sec rest, 12s x13+...drop straight to 7.5s x failure[/QUOTE]

    15 x 15
    10 x 9
    12 x 13
    7.5 x 11
     


  2. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here
    PLATE LOADED OHP- 20x10, 30x8, 37.5x6, 45x3, 50x7+, 40x10+, 30x15+ *c90sec rests

    50 x 7
    40 x 8
    30 x 10/3




    HIGH INCLINE SMITH- barx..., bar+25x8, +35x5, +45x12+, +35, +25 x match/beat reps *90sec-2min rests

    45 x 8/3
    35 x 12/3
    25 x 12/4




    HAMMER STRENGTH ROW- 20es x10, 32.5es x8, 42.5es x6, 52.5es x10+, 47.5es, 42.5es x match/beat reps *c90sec rests

    52.5 x 9
    47 x 10
    42 x 10




    T BAR ROW- 55x7, 70x10+, 55x12+ *90sec-2min rest

    70 x 12
    55 x 13




    DUAL DBELL ROW- 37s x12+, 30s x14+ *c90sec rest

    37 x 11
    30 x 10/3




    EZ BAR PULLOVER- 25kg x rest/paused (14+ 1st set)

    25 x 13/5/3



    @Dig


    Best I could do with my cold tbh
     
    Dig likes this.
  3. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here
    SSB SQUAT- barx.., +30x8, +50x6, +65x3, +75 8r x 2s (8+ 2nd set), 60x16+

    75 x 8
    75 x 9
    60 x 16


    LEG PRESS QUAD FOCUS- 2-3 warm ups....230 x rest/paused (18+ 1st set)...2min rest...190 x rest/paused (beat reps)

    230 x 18/8/5
    190 x 20/9/6




    DBELL SLDL- *controlled negs, Work up to an 8-10RM....straight into a drop set at c60% of top set (keep negatives v controlled)





    SEATED LEG CURL- *3-4sec negs, 65x12+, 55x10+, 45x10+ *75sec rests

    70 x 17
    60 x 16
    50 x 12


    SEATED CALVES- 1-2 warm ups....50x11+, 45, 40, 35, 30 x failure *30sec rests

    50 x 13
    45 x 8
    40 x 9
    35 x 7
    30 x 9


    @Dig


    Skipped the sldl as I have a slight pull in my back and plus I'm still not feeling great

    So done the main things then fucked off, gave blood yesterday and maybe it's prolonged the cold

    I done a rest pause set on lying curls with slow negatives before I left
     
  4. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here
    @Dig


    Still can't shift the cold

    Lot of numbers lacking tonight...


    DECLINE SMITH- barx..., +30x10, +50x6, +70x5, +80x4, +90x8+, +65 x 3 sets to failure (12+ 1st set & 25+ total) *90sec rests

    90 x 5
    65 x 13
    X 8
    X 6


    LOW INCLINE DBELL BENCH- Work up to an 8-10RM, -5, -5 x beat/match reps *c90sec-2min rests

    35 x 9
    30 x 10
    25 x 11



    EZ SKULLS- 30x10, 42.5x7, 52.5x8+, 45, 40, 35 x beat/match reps *c90sec rests

    52 x 4
    40 x 10
    35 x 11



    PEC DEC- 55kg x11+, 45x10+ *1min rest

    55 x 8
    45 x 9




    PREACHER CURL MACHINE- *3-4ct negs, 2-3 warm ups....43x9+, 31x11+, 25 x beat/match reps, -1pin x beat/match reps *90sec rests

    50 x 12
    37 x 11
    25 x 14



    LAT RAISE- *strict reps, 12s x8, 17s x14+, 12s x12+, 10s x11+ *1min rests[/QUOTE]

    17 x 8
    12 x 10
    10 x 15
     
    RACK and huntingground like this.
  5. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here
    @Dig


    Delts n back...


    Smith BNP... 60kg added x 9/45kg added 3x10

    Side raise... 10kg 3x12

    Dead...190kg x 6

    T bar row...70kg x 12/ 60kg x 13

    Hammer row... 40kg x 12/ x 9

    Palms facing pulldown... 137 x 11


    Will log it properly when I get phone back


    Do you think 300 enth a week would be enough to cut on?
     
  6. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

    Messages:
    47,926
    Likes Received:
    84,240
    300 test
    300 enth

    Be safe
     
  7. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here
    Fuck that silliness
     
  8. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here
    @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
     
  9. Dig

    Dig Mod & Powerlifting Expert Moderator

    Messages:
    5,909
    Likes Received:
    9,922
    Should be fine cutting on 300mg test bud that'd be plenty.
     
  10. Dig

    Dig Mod & Powerlifting Expert Moderator

    Messages:
    5,909
    Likes Received:
    9,922
    What type of leg curl was it?

    Does gym have a hack squat?
     
  11. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here

    I'm gonna go back to old gym bud,no fanny but equipment is great
     
    Dig likes this.
  12. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here
    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
     
  13. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here
    Paid your money bud

    Arm is bad at minute though

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

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here
    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
     
    Stevie909 likes this.
  15. Ash1981

    Ash1981 Gym Rat Top Contributor

    Messages:
    4,772
    Likes Received:
    3,192
    Training Log:
    Click Here