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Ash's Journal

Ash

By Ash
in Workout journals

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Ash Senior member

Ash

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Hey good work on Inclines , lat pull downs and rack deads bro !

Great to see everything coming along nicely.

Are you final test. results in from the lab ?

Thanks mate. Feels good to keep making progress - the less I do, the more I grow. Maybe if I just stay at home instead of going to gym, I'll gain 10kg?

:grin:

No blood test yet, I'll try get one done in the next week or so.

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jono Veteran member

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Hey good work on Inclines , lat pull downs and rack deads bro !

Great to see everything coming along nicely.

Are you final test. results in from the lab ?

Thanks mate. Feels good to keep making progress - the less I do, the more I grow. Maybe if I just stay at home instead of going to gym, I'll gain 10kg?

:grin:

No blood test yet, I'll try get one done in the next week or so.

rest more, grow more :)

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Ash Senior member

Ash

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I hadn't eaten enough today so I felt a bit off at gym. The eating is driving me nuts. :cry:

Seated DB curls

LT 25 x 8 TT 25 x 9

Just managed to add a rep here but it was damn hard. Bis not feeling great at the moment.

EZ Bar reverse curls

30 x 12

I've dropped wrist curls from the routine for the moment because they've been pounding my wrists badly and the tendons are starting to hurt.

Horizontal leg press calf raises

103 x 9

Trying something new here- felt good.

SLDL

LT 75 x 13 TT 77.5 x 14

Abduction machine (they should call this the ab-dork-tion machine because I feel like such a dork using it):oops:

LT 75 x 20 TT 85 x 20

Adduction machine

LT 75 x 20 TT 85 x 20

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Ash Senior member

Ash

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Weekend workouts are often very average for me and I really didn't feel all that great heading off to gym but trained anyway. I managed to make some weight gains but not as much as I feel I could have with more sleep and more food.

Incline DB press

32.5 x 12

Just getting back into these, so I thought I had better take it a bit easy. Next time I'll jump up to the 35s or maybe 37.5s depending on how I feel.

Seated military press

LT 62.5 x 10 TT 65 x 8

Managed to shift some more weight here but my front delts were more poked than usual after using DBs instead of a BB.

Close grip bench press

LT 85 x 10 TT 87.5 x 9

Hammer pulldowns

LT 65 x 11 TT 67.5 x 9

My form felt lousy here, so I don't count this as an improvement. I'll drop the weight down next time and work back up as my form improves.

Machine rows

LT 80 x 11 TT 80 x11

Didn't go for a weight or rep jump as I wanted to try and nail my form.

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jono Veteran member

jono

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Weekend workouts are often very average for me and I really didn't feel all that great heading off to gym but trained anyway. I managed to make some weight gains but not as much as I feel I could have with more sleep and more food.

Incline DB press

32.5 x 12

Just getting back into these, so I thought I had better take it a bit easy. Next time I'll jump up to the 35s or maybe 37.5s depending on how I feel.

Seated military press

LT 62.5 x 10 TT 65 x 8

Managed to shift some more weight here but my front delts were more poked than usual after using DBs instead of a BB.

Close grip bench press

LT 85 x 10 TT 87.5 x 9

Hammer pulldowns

LT 65 x 11 TT 67.5 x 9

My form felt lousy here, so I don't count this as an improvement. I'll drop the weight down next time and work back up as my form improves.

Machine rows

LT 80 x 11 TT 80 x11

Didn't go for a weight or rep jump as I wanted to try and nail my form.

why only 1 set per ex ?

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Ash Senior member

Ash

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why only 1 set per ex ?

Every forum has to have some nut who does low volume workouts - that's me. :grin:

I've dropped the rest paused sets because I was getting only 4-5 weeks of hard out training before I needed to take a break. The damn things are so intense and draining that they made me feel 100 years old.

So now I only do a single straight set per bodypart - back is divided into 2 parts and I would do 2 sets for quads if I could but doing just a single set to failure is working for me right now. Bear in mind that I am hitting each bodypart 3 times every 8 or 9 days.

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Ash Senior member

Ash

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Have you tried many other methods?

Yeah I've used quite a few methods over the years.

I've done the high volume thing and made great gains in the past on a number of different routines. I've also used a routine that involved only compound lifts for low reps and that worked pretty well but I got injured quite easily doing that.

I think the low volume routine I am on right now is a work of genius when you look at it's components but I'll have to lift my game to really be able to take it to it's potential. I need to find 50-100 extra grams of protein a day from sources other than whey, so I am trying to track down other powders at a decent price.

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Ash Senior member

Ash

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My eating has been so lousy since last week. I think jono eats more in 1 meal than I do all day at the moment. :banging:

I'll try to get my ass into gear and get back into it (I had better get sorted or I'm wasting my time at gym :( ) If I can get up to 5000-6000 cals a day, I think I'll be able to go back to rest pausing some of the exercises.

Today's workout:

EZ Bar curls

LT 35 x 10 TT 35 x 13

Standing wrist curls

LT 55 x 11 TT 57.5 x 12

Standing calf raises

124 x 22 RP

Trying something different for calves and doing a rest-paused set to see if I can kick start some new progress.

SLDL

LT 77.5 x 14 TT 80 x 12

Abductor

LT 85 x 20 TT 95 x 25

Adductor

LT 85 x 20 TT 100 x 21

My knee is feeling a bit better - I'll have a go at leg press next leg workout.

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Varven Veteran member

Varven

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Thats gotta be immensly rewarding eh Ash ?... beating the Log just about every single workout, you know youre making progress for sure !

Hows your overall physique directed goal achievement progress.. loosing fat, gaining weight ? Or is diet still being one tough S.O.B to get in line with ?

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Ash Senior member

Ash

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It is very satisfying to keep nailing the logbook. I do enjoy the challenge but really miss knocking out the RP sets.

I know my diet is holding me back but I am still making OK progress. Until last week, when my diet really went to crap, I had gained about a kg per month on the scale over the past 4 months but managed to lose some bodyfat as well, so I reckon I've gained at least 5kg in 4 months, which is crap compared to my gains when I was 25 or so but not bad for an old low test vego. :pfft:

Now that the weather is improving, I'll try get my early morning cardio sessions back on track because I eat like mad when I do those (I've been a slack bastard for the last 2 months - still doing cardio but only later in the day and it doesn't stimulate my appetite as much)

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Ash Senior member

Ash

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You would have to be happy with that weight gain Ash. Nice work.

I am but I know it could have been more.

Anyway I think most of the weight gain is in my butt, which has responded all too well to stiff legged deadlifts :shock:

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