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


    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
     
    huntingground and Dig like this.


  2. Dig

    Dig Mod & Powerlifting Expert Moderator

    Messages:
    5,909
    Likes Received:
    9,922
    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.
     
  3. Ash1981

    Ash1981 Gym Rat Top Contributor

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


    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