Ash's Journal

[2guns]

wat r the other types?

is 1 wher u sit verticl and press the weight out horizontal?

[Varven]

yes sit vertical push horizontal through a pulley loaded plate system. u just move the pin between the plate stacks, Also the hammer iso lateral leg press machine which is a P.O.S. each leg pushes seprately and there are plates loaded on each side. I found it useles..

[Ash]

Hey ash what sort of leg press machine is it.. the 45 degree one where your pushed into the seat and load plates on the sled or ?

It's one of these skanky things:

http://us.commercial.lifefitness.com/re ... -01CPR.jpg

I wouldn't use it except for the fact that it's the only leg machine at the gym that doesn't aggravate my knee injury (because of the angle of the foot rest). The other good thing is that the movement starts and ends at the bottom, so you can fail totally on a set and not get caught under a bar or weight stack.

[Varven]

that looks extremely funky.. seems like the whole chair moves up and down the rails ?

[Pseudonym]

the hammer iso lateral leg press machine which is a P.O.S.

:horseshit:

I've always wanted to use that smiley!

[Ash]

that looks extremely funky.. seems like the whole chair moves up and down the rails ?

Yep - I would much rather be on the standard leg press but that's not an option right now.

[Ash]

Another good one - progress everywhere.

Standing DB curls

20 x 20 RP (LT 18 x 20 RP)

Standing BB wrist curls

52.5 x 10 (LT 50 x 10)

Standing calf raises

125 x 11 (LT 125 x 10)

DB shrugs

37.5 x 20 RP (LT 35 x 16 RP)

Sumo leg press

120 x 25 (LT 100 x 20)

Seated leg press

131 x 10 (LT 124 x 10) That's a PB on this machine, especially since my ROM is much deeper than it used to be.

96 x 20 (LT 96 x 15) Hallelujah - I finally got to 20 reps on this set. :grin:

I've started taking creatine again in the form of a tub of EAS Betagen that I scored from a very kind person. Hopefully it will help me push through another 3 weeks of this before I have to take a break.

[waldo]

Kind? I've been given ten different kinds of abuse from that person! Usually in the form of "get it down ya you useless s**t".

[Ash]

Kind? I've been given ten different kinds of abuse from that person! Usually in the form of "get it down ya you useless s**t".

Sometimes you've got to be cruel to be kind.

[waldo]

Wise words. He had his house warming on Saturday, and my boy cried so much I had to take him home. No fun for Waldo!

[Ash]

Another good workout today

Incline DB bench press

32.5 x 22 RP (LT 30 x 21 RP)

Hammer shoulder press

55 x 18 RP (LT 50 x 16 RP)

Seated overhead EZ Bar triceps extension

30 x 23 RP (LT 30 x 17 RP)

Hammer pulldowns

55 x 18 RP (LT 52.5 x 16 RP)

Close grip floor pulldowns

60 x 20 RP (LT 60 x 18 RP)

[Varven]

nice chest work man,

2 back widening exs ?

i thought dc targetted one back thickening and one widening on that session?

[Ash]

nice chest work man,

2 back widening exs ?

i thought dc targetted one back thickening and one widening on that session?

The floor pulldowns are done so that they are close to seated cable rows from the high pulley, so they're very much a back thickness exercise. Sounds strange but they work well - gotta adapt or die in a gym with limited equipment

[Ash]

Another decent workout - added in some new exercises rather than repeating stuff.

Standing cable curls

60 x 23 RP (LT 54 x 23 RP)

DB reverse curls

15 x 15

1 leg DB calf raises

19 x 8

These felt quite awkward - I'm sure I'll crank up the weight or reps next time.

Hise shrugs

120 x 26 RP (LT 110 x 25 RP)

Seated leg curl

35 x 21 RP (LT 35 x 18 RP)

No leg press today - I'm worried about my right knee, which is getting a bit creaky. There just aren't any machines or movements that don't irritate my knees, so I'm going to add the abductor and adductor machines to my routine for a while. not ideal but better than nothing.

Abductor

115 x 13

Adductor

105 x 12

[Varven]

you ever tried glue ham raises man ?

[Ash]

you ever tried glue ham raises man ?

Never heard of them....can I ask the audience? :grin:

[Varven]

i think psudonym mentioned them at some point....

[Pseudonym]

Dunno whether these are glue ham raises or not (why "glue", VV?) - but I do remember talking about this exercise...

[Varven]

ah i just noticed the typo.. shows how overworked i am.. yes you forum clowns, thats the ex

[Pseudonym]

But even if you meant glute ham raises, what are they? Is that the one with the broomstick?

[Varven]

AFAIK the broom stick ex is the glute/halm raise.

[Ash]

I'll look into this odd glute raise thing and see if I can do it without blowing a gasket

Today's workout

Incline BB bench press

75 x 17 RP (LT 70 x 17 RP)

Seated BB military press

57.5 x 18 RP (LT 52.5 x 19 RP)

CG bench press

85 x 15 RP (LT 80 x 16 RP)

I almost ended up eating the BB when I failed on rep #16....just managed to drop it on the rack supports :shock:

Rack chins

10 (LT 8 )

Floor pulldowns

72 x 18 RP (LT 72 x 16 RP)

[Ash]

Midway through the 5th week of this routine and still feeling pretty good.

Seated DB curls

19 x 24 RP (LT 16 x 24 RP)

Standing DB wrist curls

30 x 11 (LT 27.5 x 12)

Standing calf raises

133 x 8 (LT 125 x 11)

Sumo leg press

140 x 20 (LT 120 x 25)

Hise shrugs

130 x 26 RP (LT 120 x 26 RP)

Seated leg press

131 x 10 (LT 131 x 10)

103 x 17 (LT 96 x 20)

My legs were too damn hammered to get any extra reps today, try as I might. Right knee is a bit creaky and sore, so I may rest it for a while.

[Ash]

Great workout today - I cranked out 2 of the best sets I've ever done. Getting the last reps up on decline bench and on the smith military press was damn hard to say the least - very satisfying :grin:

Decline BB bench press

100 x 19 RP (LT 90 x 20 RP)

Seated smith military press

40 x 15 RP (LT 35 x 16)

Added a rep to my previous PB from last year with that weight.

No direct tricep work today - I've got a bit of a sore elbow, nothing serious but I decided to rest it rather than taking a chance when I'm making good progress.

Wide grip pulldowns

78 x 20 RP (LT 72 x 20 RP)

Vertical grip machine rows

70 x 20 RP (LT 65 x 21 RP)

[Varven]

wohoo 2pps on Decline bench, good stuff.