Ash's Journal

[jono]

nice workouts man, keep em coming!!!!

[Ash]

nice workouts man, keep em coming!!!!

Thanks jono - hope it's all going well with you.

Tuesday - leftovers

Hise Shrugs

90 x 10

90 x 9

90 x 8

I forgot to add the weight of the bar last time I logged these, so it's a 10kg increase, not 30kg.

Standing calf raises

97 x 10

97 x 9

97 x 8

1 leg DB calf raises

20 x 10

20 x 9

20 x 9

I'm adding some more volume to my calf workouts - trying to get over a plateau.

Standing DB wrist curls

22.5 x 10

22.5 x 10

22.5 x 10

[lazyone]

You're doing great! :grin: :clap: :grin:

I'm also doing a fullbody program, and it kicks my ass bigtime :nod:

[Ash]

You're doing great! :grin: :clap: :grin:

I'm also doing a fullbody program, and it kicks my ass bigtime :nod:

Thanks for the encouragement. The full body routine is a mission to get done but my body seems to be loving the extra recovery I'm getting by not doing a split routine.

Incline DB press

25 x 10

25 x 10

25 x 10

Floor pulldowns

72 x 10

72 x 8

72 x 8

Seated BB military press

50 x 10

50 x 10

50 x 9

Standing cable curls

42 x 10

42 x 10

42 x 8

CG bench

60 x 10

60 x 10

60 x 10

Seated leg press

96 x 10

96 x 10

96 x 10

Leg curl

35 x 10

35 x 9

35 x 8

[Ash]

DB shrugs

32.5 x 10

32.5 x 10

32.5 x 8

Standing BB wrist curls

50x 10

50 x 8

50 x 7

Standing calf raises

97 x 10

97 x 10

97 x 9

1 leg DB calf raises

20 x 10

20 x 10

20 x 9

Progress all round - not bad for a sweaty hot Sunday morning.

[deegee]

Good stuff well done for gettng to the gym on a sunday !! nice workout too

[Ash]

Good stuff well done for gettng to the gym on a sunday !! nice workout too

It's easy getting in on a Sunday when the workout is so short. Had a nice session on the punchbag as well, so all in all it was a decent day training wise.

[Ash]

Decline BB press

85 x 10

85 x 9

85 x 8

Close grip pulldowns

72 x 10

72 x 10

72 x 9

Seated DB press

25 x 10

25 x 8

25 x 7

Seated DB curl

14 x 10

14 x 9

14 x 8

Hammer tricep machine

70 x 8

70 x 7

70 x 7

Seated leg press

103 x 10

103 x 10

103 x 8

Leg curl

bugger all x bugger all

(My hams are totally bombed for some reason - could be a combination of kickboxing and a hectic freedive session on the weekend)

[Ash]

Hise Shrugs

90 x 10

90 x 10

90 x 10

Standing calf raises

97 x 10

97 x 10

97 x 10

1 leg DB calf raises

20 x 10

20 x 10

20 x 10

Standing DB wrist curls

27.5 x 10

27.5 x 10

27.5 x 8

Also doing 4 sets of hyperextensions on this short w/o day.

[ExpensiveUrine]

Hey Ash, do you keep track of your progress bodyweight-wise?

If so, what are the changes since you got back into training?

[Ash]

Hey Ash, do you keep track of your progress bodyweight-wise?

If so, what are the changes since you got back into training?

My bodyweight has been between 103-104kg since I got back into proper training after my SA trip and the recent back injury flare up. The good news is that despite the scale not moving, I've been losing bodyfat and I'm leaner than I've ever been - still no damn abs though

My daily cals are between 3200 - 3600 at the moment. I'll stay there for a couple of weeks longer and then decide whether I want to keep burning fat or up the cals and start adding some muscle.

[ExpensiveUrine]

I guess that would depend on your overall bodyfat %. How lean do you want to get? Better yet, how lean do you think you are now, approx. ?

[Ash]

I guess that would depend on your overall bodyfat %. How lean do you want to get? Better yet, how lean do you think you are now, approx. ?

How lean? As lean as possible....but being reasonable, getting to the point of maintaining visible abs would be good.

As for my current BF% - no idea really. Somewhere around 15% I suppose :?

[Ash]

No leg training today. By being a little too enthusiastic during the fitness drills at kickboxing, I've gone and re-injured a tendon in my left knee. :evil:

It hurts like blazes today but I'll get it sorted and will just have to stop doing the fitness part of the class. I won't be able to hobble let alone walk if I carry on like this.

Incline DB press

35 x 8

35 x 7

35 x 7

Too much of a weight increase from last week but I'll stick with it.

Floor pulldowns

72 x 10

72 x 9

72 x 9

Seated BB military press

55 x 10

55 x 10

55 x 9

Standing cable curls

42 x 10

42 x 10

42 x 10

Dips

10

10

10

What a joke - I haven't done dips for a while and I battled. :roll:

[Ash]

I'm feeling a bit hammered at the moment, so I decided to take a bit of a break from the full body workout - I'll be in AU for a while later this month, so until then I'm just going to be doing whatever I feel like at gym. No logbook and no fixed program should make for a nice change.

I don't think I'll bother with this journal until I get back and start a proper routine again.

[deegee]

hope you enjoy the trip, it would be good though if you kept up the odd update in your jourrnal though

[Ash]

I'm back in NZ and back at gym. I'll do a week of basic stuff before getting into a new routine - haven't decided what to go with this time round, maybe another 6 months of DC style training.

[Varven]

Hey ash does high volume, medium intensity, building up a pump sort of approach work for you ?

like a push/pull/legs split like me but more focus on one primary strenght ex and then supplementary moves and of course a pump ?

[Ash]

Hey ash does high volume, medium intensity, building up a pump sort of approach work for you ?

like a push/pull/legs split like me but more focus on one primary strenght ex and then supplementary moves and of course a pump ?

I get a great pump every workout, even when I do just 1 RP set or 3 straight sets of a single movement.

The pump is pretty much a non-issue for me and I don't focus my training at all to try and get one. I just try and train as hard as I can as briefly as I can - if my diet was always sorted, I'd make good progress.

[ExpensiveUrine]

Hey man, good to have you back and posting again.

[Ash]

Hey man, good to have you back and posting again.

Thanks - it's great to be back. I feel a lot more fired up at gym than I was a month or so ago.

[Pseudonym]

Good to hear. We'll expect to see some damn fine workouts here, then?

[Ash]

Good to hear. We'll expect to see some damn fine workouts here, then?

Hell I hope so!

Maybe I need to start adding my diet to the journal because the lack of calories/protein is what always holds me back (besides the injuries of course)

[Varven]

same my diet is shit as well.. i might open a food journal when i start the carb codex diet of tnation... shud be interestin...

[Pseudonym]

Is this the confessional, Father? Then forgive me, for I have sinned... My diet has been sadly lacking recently too.

I'd like to say I've been too busy to eat - but really, how hard is it to slam back a protein shake, even when you're on the go? The truth is, my daily schedule has changed, and I haven't got myself organised to prepare meals ahead. :cry: