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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    Training is off today as feel rough as fuck, shivering like a tramp in the middle of the night

    Weight today though 209lbs so creeping up, still have abs if I tense hard enough

    Best position I've ever been in


    Last time I was 209 I was a water balloon
     
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  2. Ash1981

    Ash1981 Gym Rat Top Contributor

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    @Dig


    Delts n Back


    DBELL SEATED OHP- 10s x10, 17s x8, 22s x8, 27s x5, 32s x8+, 22s x15+ *c90sec rest

    ***Warmed up on db ohp***
    ***switched to plate load ohp,hammer grip palms facing each other***

    40kg added x 10
    30kg added x 15





    BB MILITARY PRESS- Work up to a moderate/heavy 10 reps, stick at this weight for 2 more sets of 10 reps (10+ 3rd set) *c90sec rests

    Bar x 8
    40kg x 10 x 10 x 13( raw n ugly )






    PLATE LOADED PULLDOWN- Warm up....50kg x 3 sets to failure (11+ 1st set) *1min rests **drop to 45 if think will fail before 8 reps

    50 x 11(spot on left side last two reps)
    45 x 8
    40 x 9





    RACK DEADLIFT- Work up to an 8-10RM, -30kg x beat reps *c2min rest

    200 X 10
    170 x 11




    DUAL DBELL ROW- Work up to a 12RM, -5kg x beat reps SUPERSET the two top sets with;
    LAT RAISE- *strict reps, 10s x 2 sets to failure (17+ 1st set & 27+ total) *c90sec between supersets

    Db row- 35 x 12,30kg x 13
    Lat raise-10 x 18/15



    Reason for switching from db ohp to plate load was due to my forearm buddy


    Just too painful to get the dbs up and wasting lots of energy in doing so, although when they were up I felt strong


    Still not 100% right but feel MUCH better than I did yesterday morning

    So I just got on with it, have to don't ya


    @Simon why can't I upload pics anymore ???
     
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  3. Ash1981

    Ash1981 Gym Rat Top Contributor

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    LEG PRESS (regular style)- 3-4 sec negs, Work up to a 15RM (c235 i guess but aim for high as poss), 1 more set to failure at this weight *90sec rest

    300 x 15
    X 11



    QUAD FOCUS LEG PRESS- 220 x failure straight into 3 drops (-40kg each drop) x failure

    220 x 19
    180 x 11
    140 x 14


    LYING LEG CURL- p30x10, p40 x rest/paused (14+ 1st set)

    40 x 16/6/3



    LEG EXTENSION- Work up to a 20-25RM, stick at this weight until have completed 100 reps (drop it down a touch if reps drop below 8 but aim to stick at this weight, SUPERSET with;
    STANDING CALF RAISE- *2ct hold at the top of each rep p8 x failure, stop when youve completed all leg extension reps (dont need to count reps on these just hit it hard)

    Extensions- 5plates x 20/ 7plates x 20 x 15,13,12,10,9,8
    Calfs-8plates

    @Dig


    Really motivated at the start but half way through just couldn't be fucked.

    I'm coming off blast now and cruising. 125mg a week.

    I'll take pre work dbol for last session this week then that's it
     
  4. Ash1981

    Ash1981 Gym Rat Top Contributor

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    @Dig



    CGBP- 40x8, 60x6, 75x6, 85x4, 95x8+, 82.5x9+, 72.5x9+ *2min+ rests

    95 x 9
    82 x 9
    72 x 10



    DECLINE SMITH- 2-3 'feeler' sets, bar+70 x 2 sets to failure (10+ 1st set) *c2min rest

    70 added x 6/1/1
    65 added x 5/2
    ***these sets were rest paused***


    FLAT DBELL BENCH- *3-4 sec negs, 30s x 2 sets to failure *1min rest

    30 x 9
    X 5


    EZ SKULLS- Work up to an 8RM, -7.5kg (or 10kg) x rest/paused (14+ 1st set)

    50 x 8
    40 x 14/4/2


    PREACHER CURL MACHINE- *3-4sec negs Work up to a 10-12RM, - weight a touch each set aiming to beat/match reps for 2-3 more sets *90sec rest (if feel good go for 4 total sets, if tired just 3)

    37 x 12
    25 x 13
    12 x 14


    PEC DEC- 40kg x 2 sets to failure (15+ 1st set) *1min rest[/QUOTE]

    40 x 16
    X 8


    Not sure what happened with the decline but probably didn't take enough rest after close grip and triceps felt fried on 1st set on decline
     
  5. doink

    doink PhD in Bro Science

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    40 x 16
    X 8


    Not sure what happened with the decline but probably didn't take enough rest after close grip and triceps felt fried on 1st set on decline[/QUOTE]

    To be fair mate I always find the first set on a smith after I've free benched a nightmare. You just have to grind out the numbers.

    Set's therafter always feel easier.

    No fucking idea why but it's always the way for me. It's like warming up again.
     
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  6. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Yea I hear ya

    I dunno I used to think that decline was my best press due to having long arms but now my triceps seem to kick in early doors

    Flat db press is where my chest gets a good roasting I think. Plus decline on this smith is horrible, your lats and hammstrings start cramping up due to trying to keep yourself in place. Really isn't the best smiths imo

    But fuck it, I'll just take more slin pre workout
     
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  7. doink

    doink PhD in Bro Science

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    Yeah I fatigue fast on DB too. Been hitting the slow negs though.

    You rating the slin yeah? I was seriously considering it today as I'm gonna push carbs for a couple of month. You reckon it helps recovery?

    Have used it before like... Just interested in your view.
     
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  8. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Dunno about recovery, only train 3 days a week so never really notice recovering quicker

    But for me it gives mental pumps as well as great strength and makes you look full as fuck whilst on

    Using pre only I think you can do a long stretch on it say 12/15 weeks
     
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  9. Ash1981

    Ash1981 Gym Rat Top Contributor

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    PLATE LOADED OHP- 10kg x10, 20x8, 30x8, 37.5x5, 45x8+, 35x12+, 30x15+ *c90sec rests

    45 x 9
    35 x 12
    30 x 14





    HIGH INCLINE SMITH- Work up to a 12-14RM, -10kg, -10kg x 10+ each set *c90sec rests **use the highest bench setting so almost an OHP

    40 added x 13
    30 x 13
    20 x 14




    RACK PULL- 60x6, 100x6, 130x5, 160x3, 190x2, 212.5x8+

    212 x 14




    BOR- Work up to a 15RM, stick at this weight for 1 more set to failure *c90sec-2min rest

    80 x 17
    X 12



    HAMMER STRENGTH ROW- 40es x15+, 35x12+, 30x12+ *c90sec rests

    40 x 16
    35 x 13
    30 x 13



    DBELL ROW- 30s x20+

    30 x 20


    @Dig
     
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  10. Ash1981

    Ash1981 Gym Rat Top Contributor

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    SSB SQUAT- barx..., bar+30x8, +50x6, +65x4, +80x3, +95x5+, +75x9+

    95 x 6
    75 x 9




    HAMSTRING FOCUS LEG PRESS (wide and high feet)- *3-4sec negs, Work up to a c15RM (guessing 250 or so), -40kg x20+ *rest as long as it takes to properly get breath back and go again

    240 x 16
    200 x 22




    LEG EXTENSION- p4x10, p6x10, p8x16+, p6, p4 x beat/match reps *c1min rests

    8p x 17
    6p x 18
    4p x 21




    HACK SQUAT- *3-4sec negs & constant tension reps, Work up to a c15RM...go straight into 2 dropsets (make sure drop enough to hit 10+ reps each drop)

    70 added x 16
    40 added x 15
    30 added x 10




    SEATED CALF RAISE- 45x10, 55x10+, 50x10+, 45x10+...drop to 30 x failure *c1min rests

    55 x 10
    50 x 10
    45 x 11
    30 x 9


    @Dig
     
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  11. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Weight is at 210

    Not happy with my look though. What I'm gonna do is take fats out and try and sit at this weight but try to improve condition

    I don't mind dropping down to 200lbs max but that's it

    Bit of a cruise phase with regards to food but not sure how it will affect lifts in long run
     
  12. Ash1981

    Ash1981 Gym Rat Top Contributor

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    DECLINE SMITH- barx...., bar+20x10, +40x8, +55x6, +70x3, +85x8+, +65x10+, +45x15+

    85 x 9
    65 x 11
    45 x 17



    FLAT DBELL BENCH- *3-4sec negs 20s x5, Work sets- 25s x12+, 20s x12+
    SUPERSET (work sets) with;
    DBELL FLY- 10s x 2 sets to failure

    Db bench 25 x 13/20 x 13
    Fly 10 x 13 x 9





    EZ SKULLS- 30x10, 40 x 3 sets to failure (15+ 1st set & 33+ total) *1min rests

    40 x 17
    X 11
    X 7


    EZ CABLE CURL- *3-4sec negs, Work up to a 10-12RM, + 2 more sets decreasing weight each set- 10+ reps each set *1min-90sec rests

    11 plates x 14
    10 plates x 10
    8 plates x 11



    LAT RAISE- *strict reps 12s x 2 sets to failure (16+ 1st set) *1min rest

    12 x 18
    X 11



    @Dig

    Paid your money mate
     
  13. Ash1981

    Ash1981 Gym Rat Top Contributor

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    BB MILITARY PRESS (strict/standing)- barx10, 30x10, 37.5x7, 45x5, 50x8+, 45,
    40 x beat(!) reps *c90sec-2min rests

    52.5 x 14
    45 x 15
    40 x 16




    PLATE LOADED OHP- 30kg x 3 sets to failure (12+ 1st set & 26+ total) *1min rests

    30 x 13
    X 7
    X 6




    RACK PULL (same height)- 60x6, 100x5, 130x5, 160x3, 190x2, 220x11+

    220 x 10




    BOR- 85x15+, 70x15+ *90sec rest

    85 x 17
    70 x 17




    PLATE LOADED PULLDOWN- 40 x 3 sets to failure (12+ 1st set & 27+ total) *1min rests

    40 x 13
    X 7
    X 7




    EZ PULLOVER- bar+22.5 x 2 sets to failure (14+ 1st set & 23+ total) *90sec rest

    22 x 14
    X 9

    @Dig


    Added 2.5 to the mill press
     
  14. Ash1981

    Ash1981 Gym Rat Top Contributor

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    211.2lbs this morning

    Abs are there when I strain for a shit but that's about it
     
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  15. Ash1981

    Ash1981 Gym Rat Top Contributor

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    STANDING CALF RAISE- *2ct holds at top of each rep, p9 x 4 sets to failure (15+ 1st set) *1min rests

    9 plates x 15
    X 9
    X 7
    X 4



    LEG PRESS- 60x10, 100x8, 150x8, 200x6, 240x5, 280x5, 315x10+, 285x16+

    320 x 12
    285 x 18




    LEG PRESS- 3-4sec negs/constant tension reps c20+ rep set (guessing c230)

    230 x 20




    LEG EXTENSION- p6x10, p8x18+, p9x12+, p8x10+, p7x10+, p6x10+ *c1min rests

    8 plates x 18
    9 plates x 12
    8 plates x 10
    7 plates x 10
    6 plates x 10




    LYING LEG CURL- 1-2 warm ups....45x13+, 40, 35, 30 x aim to beat/match reps (this will be tough just do your best to hit it hard)

    45 x 13
    40 x 9
    35 x 10
    30 x 10




    HACK SQUAT- 3-4sec negs, +40x8, +60x8, +80x10+....drop straight to 60x10+


    Had to get off quickly today so couldn't do the hack squats, plus it was in use at the end of the session. Out of my control today, was needed back at home

    @Dig
     
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