Ash's Log

[Ashford]

Been working out a month and a half, thought I would start a barebones log of how I feel and what I push. Felt really good today, couldn't wait to get to the gym and lift. I fel like I would break 200lbs as a workout weight on bench and I did. Next week I will try to break 210lb. Here is what I did:

Flat Bench Press:
135x8
155x6
155x5
185x5
205x5

Incline Bench Press:
135x6
155x5
155x5
155x5
155x4

db Flyes:
40x10
40x8
40x8

Skullcrushers:
80x10
80x9
80x8

Close Grip Bench:
155x5
155x5
155x3
135x5

30 crunches
30 leg raises
30 side crunches ea

Was an awesome workout and I'm pumped about breaking 200lbs. Wednesday I hit up the biceps (yuck) and back (yay) and am hoping to dead 315 5 times on my final set. Might not happen though since 295 was still feeling awful heavy last week. But I got out 2 sets of 5 at that weight so we shall see.

[Ashford]

Whew! Today completely wore me down. I got a really good workout in though and feel like I'm going to sleep really well tonight. Anyways, this is what I got done:

Deadlifts:
5x185
5x205
5x225
5x245
3x315

Bent Over Dumbell Rows:
8x60
8x60
8x60
8x60
8x60

Lat Pulldowns:
10x135
10x135
10x135

Barbell Curls:
8x60
8x60
8x60

Preacher Curls:
8x55
8x55
8x55

Hammer Curls:
8x25
8x25
8x25

Geez I feel blasted. My biceps are getting bigger and stronger but I think it is moving more slowly than optimum because of all the heavy back work I do first. I'm not too worried though because they are doing well when fresh.

[Ashford]

Leg day owned me lol. Wow, killer day thankfully I had a good night's sleep and the weekend to recover. Got up there and started to stretch. Found out from a friend that VonNeumann had to close MoJo's which I hate cause that was a cool place and he really knows his ****. Anyways he was working out while I was there and my god he is massive as hell.

Squat:
5x225lbs
5x225lbs
5x225lbs
5x325lbs
5x325lbs

Barely got that last set out. Much ass there.

Leg Press:
5x470+bb
5x470+bb
5x470+bb
5x470+bb

Leg Extensions:
3x10@185lbs

Leg Curls:
3x10@185lbs

Standing Calf Raises:
3x15@320lbs

db shoulder press:
3x10@50lb/db

Side lats:
3x10@20lb/db

My god I suck at these :/

Bent over side lats:
3x10@20lb/db

Suck at these to.

Well, here this coming week my goal is to get 215 up at least 3 times on bench. To deadlift 315 4 times instead of 3. And to get 6 or 7 reps at 325 on my last set.

[AJ010]

Your workouts are looking great man! nice weight on everything!!

[BPP]

you going for bodybuilding? powerlifting? strength? hypertrophy? etc

list some goals

[Ashford]

I'm going for powerlifting but am running with this routine for a while until my body is more used to working out since I've only been lifting about 2.5 months now. Then I'm going to run some powerlifting specific programs. I've been working on what I want to try and once my workout partner is done with his bulking cycle I am going to figure up a routine. Right now I am thinking of trying a Westside routine starting in 7 weeks. I might start sooner though if you think it would be a good idea to start now.

[Fullback_45]

You've got some sweet ass streangth for the time you have ben training. Killer workouts!!!!

[Ashford]

Didn't do as well as I was hoping today. Decided to drop db flyes since I don't really think they are helping my power. Me and my workout partner decided to try declines for awhile and see if they helped my bench any. I've never done decline before so my numbers were a little low I felt. The close grip came very easily and since I started doing them and dropped pushdowns my skullcrusher weight has jumped from 30lbs to 90lbs. Quite a big difference.

Bench Press:
135x7
135x5
165x5
205x5
205x3

I tried 215 for the hell of it but only got it up a few times in between the 4th and 5th sets.

Incline Bench Press:
135x5
145x5
155x5
155x5

Decline Bench Press:
135x5
135x5
135x5
165x5

Close Grip Bench Press:
135x5
155x5
165x5
165x5

SkullCrushers:
80x8
80x6
80x5
90x5

[Ashford]

Today sucked ASS! I just didn't have the energy I normally do and felt like all my lifts suffered because of it. Hell, I could only deadlift 315 twice and said **** IT and dropped down to 295 to finish off deadlift. Damnit that pisses me off. Here we go:

Deadlift:
5x205
5x225
5x225
5x255
2x315
Got pissed and did
5x295
Next week I swear to God above I will utterly DESTROY 305lbs.

Bent Over Dumbell Rows:
8x60
8x60
8x60
8x60
I definitely think next week I can probably move up to 65lb dumbells.

Lat Pulldowns:
10x135
10x135
10x135
Ok, I know, I should be doing pullups. I am probably going to switch to them next week.

Barbell Curls:
10x50
10x50
10x50

Preacher Curls:
8x55
8x55
8x55

Hammer Curls:
8x25
8x25
10x25

Man, my arms feel like they are dead after this workout. I don't know why I upped volume on BB Curls, I think I was just pissed off about my deadlift numbers. Friday is Legs and I plan on taking my frustration out on the squat rack :). I'm going to go for 335lb for a couple of sets. Next week I am going to hurt the deadlift. I really need to do grip work since 315 on deads is slipping some.

[BPP]

kill those squats bro!! we all have bad days
kudos for givin it your all still :)

[Ashford]

Thanks, go in tomorrow to whip ass :D

[LiftNeat]

Workouts are looking really awesome man especially for only 2.5 months of training! Kick some ass in the gym and juist get mental on your lifts too, that really seems to help me out a lot. Like today I looked at the loaded EZ curl bar and yelled" your my F'in bitch". Some days you need that extra intensity! Keep up the good work.

[AJ010]

Don't worry bro, its just one day. But regardless, good workouts! Kill 305!!! :mad:

[Ashford]

Just got back from watching my workout partner's little bro play some high school football. Was a good first half and I thought they had a chance but they got blown out in the second half.

Squat:
10x135
6x225
5x315
5x335
Got 335, last rep was killer but I could have probably got 340 or maybe even 345 up.

Leg Press:
8x470+bb
8x470+bb
8x470+bb
Felt like I've been doing too many sets so I'm trying to cut them back a little. I'll see how it works over the next few weeks.

Leg Extension:
10x165
10x165
10x165

Leg Curls:
10x165
10x165
10x165

Standing Calf Raises:
3x15@320
Next week I need to up this weight.

DB Presses
3x8@50
Next week I need to up this weight.

Side Raises:
3x8@20
Felt like I'm starting to make progress. Will probably move to 25s next week

Bent Over Side Raises:
3x8@25
Definitely making progress here. It is coming slow but better than nothing

Dumbell Shrugs:
3x10 with 60lb dumbells

That's it. Thank god for the weekend so I can get some rest. Hopefully I add reps or weight to all my big 3 next week. Squat I think I definitely can add weight. Bench I think I'll be able to add a rep or two. Deadlift I hope I can get back to 3. Need to start doing grip work to. Have to figure out where to put it.

[Fullback_45]

Strong workouts all around. Your squat is real nice!

[Ashford]

Thanks, from the growth I'm getting I have the feeling I will be able to put up some huge numbers eventually in squat. I think also once I get grip work going somewhere I'll be able to deadlift pretty decently. Just wish my bench would catch up hahaha

[Ashford]

Felt good today and feel like I am still getting stronger. The gains are slowing since I'm leaving my newbie phase but that just makes me want to work harder. I'm dropping my volume and trying to go for more intense workouts with slower reps to increase my strength gains.

Bench Press:
135x10
185x5
205x5
195x5

Three work sets. I knew I couldn't finish more then 3 reps of 205 since I had to rest-pause for my last rep so I dropped ten and hit 5. Felt good.

Incline Bench Press:
135x5
165x5
165x5
165x5

Decline Bench Press:
135x5
165x5
185x5
185x5

Could do more with this I think, but I'm not used to the exercise yet so I'm taking it slow.

Close Grip Bench Press:
135x5
165x5
165x5
165x5

Love these, wish I had started doing them earlier.

SkullCrushers:
60x12
80x8
80x8
90x5

Tried doing a warmup set with 60. I'm still not sure it made much difference. I think I'll stick with 4 heavy sets.

[BPP]

quality workout bro
yeah, CGs rule!!

keep it up
looks good!

[Ashford]

I said last week I would own up on 305 and I sure as hell did today. I'm fixing to order some CoC grippers to train grip since right now I feel like it is a weak spot. Felt great having the "curl crew" stare at me like a dumbass because I would dare do deadlifts. Oh hell yeah today ruled. I love this stuff and the more I do it the more I enjoy it. Right now I wish I could just do it for a living and am training hard. Leg day I'm thinking about trying for 345x5 on squat. I am really surprised how fast my squat is moving. I do a2g on them and have went from 215 2 months ago to 335 now. Maybe I'll be able to squat some crazy weight soon.

Deadlifts:
5x205
5x295
5x305
5x305
Yep, 305 is definitely my BITCH now :p


Bent Over Dumbell Rows:
8x65
8x65
8x65
8x65


Lat Pulldowns:
8x150
8x135
8x135

Barbell Curls:
8x60
8x60
8x60

Preacher Curls:
8x60
8x60
8x60

Hammer Curls:
8x35
8x35
8x35

[Ashford]

Just thought I would post my current goals for the big 3:

Bench Press:
Be able to rep 250, I think I'm pretty close since I can rep 225 twice already.

Deadlift:
Be able to rep 350, I'm at 305 and hopefully will reach this goal soon.

Squat:
Be able to rep 405, currently at 335, it will feel awesome to slap 4 plates a side on the bar and show those boys how it's done.

I swear, out of the people that work out when I do me, my partner, and one other guy do squats and deads. I can't believe all the nutsos that don't want to be well proportioned.

[AJ010]

****ing good job on the deadlifts!

And awesome goals. You'll get em eventually.

[BPP]

impressive deadlifts bro!!!

next up 335 is your bitch :)

[LiftNeat]

once again very impressive!

[Ashford]

Great workout today. Starting to develop callouses on my hand which I appreciate. Doesn't hurt hardly at all holding heavy weights like it used to. My partner is getting insane. Today he repped 365x5. Of course he has an unfair advantage in the form of 500mg of Test Enenthate a week. I haven't given in to that temptation yet but when I become more advanced in a few years I might.

Squat:
135x10
225x5
295x5
345x5
Got 345, my last rep I needed a little assistance coming out of the bottom of the squat but got it the rest of the way myself. Felt really good about it.

Leg Press:
5x470
5x470
5x470
10x470
Just blew the last one out as much as I could.

Leg Extension:
3x8x185

Leg Curls:
3x8x185
Running out of room on those machines, fixing to have to switch to freeweight versions. For leg extension would front squat or hack squat be a better substitution?

Standing Calf Raises:
3x12x320

Dumbell Shoulder Press:
3x8x55

Side Raises:
3x8x25

Bent Over Side Raises:
3x8x35

Dumbell Shrugs:
3x12x60

[LiftNeat]

Once again good lifts, think about doing some stiff legged deadlifts for the hamstrings. Theyre an awesome excercise

[Ashford]

Cool, thanks, I'm going to have to switch anyways soon since the machine only goes up to 210 and my partner is already doing that. I'll try out sldl this week hopefully.

[Fullback_45]

You put out some good numbers bro. Keep up these awsome workouts.

[Ashford]

Felt good going into today. Still stuck at 205 so I did some 1 rep sets and will do them again next week to help break through to a higher weight. Overall I am still happy but I feel like I have hit a plateau since my bench hasn't really improved in 3 weeks. Hopefully this will help break me through the plateau though.

Bench Press:
135x10
185x5
205x5
215x1
220x1
225x1
230x1
235x1
240x1
245x0

Almost got 245 but was just plain worn out. First time I've 1rm since I got 175 so I was happy to get the 240.

Incline Bench Press:
155x5
165x5
165x5
165x5

Decline Bench Press:
195x5
185x5
185x5
185x5

Close Grip Bench Press:
185x5
175x5
165x5
135x10

Played with these some, trying different stuff. Gave me a good workout

SkullCrushers:
80x10
80x10
80x9

Felt good with these. The weight seemed a lot lighter so I might go for 90's next week.

[Ashford]

Decided to max deadlifts today. Was pleased with the outcome. Wasn't able to hit the end of my workout as hard though because I was worn down.

Deadlifts:
5x205
5x295
1x305
1x315
1x325
1x335
1x345
0x350
Took a few breaths, tried again
1x350
Sweet! Now if I can squat 410 on Friday I have a 1000lb total :)

Bent Over Dumbell Rows:
8x65
8x65
8x65
8x65


Lat Pulldowns:
8x135
8x135
4x150
4x135

Barbell Curls:
8x60
8x60
8x60

Preacher Curls:
8x60
8x60
10x65

Hammer Curls:
8x35
8x35
8x35

[Ashford]

Decided to max squat today. Whoo! that took a lot out of me. I skipped leg press because of it and had a great rest of the workout. My partner failed to show up today because he had other things to do. That makes two of three workout he missed this week. I'm used to it though since he misses on average about one workout a week. I see that as a waste since he is taking gear and should be working harder than me. Not just farting around and talking about his lifts being higher. Which they wouldn't be if he wasn't on gear since he only maxes out about 20-30lbs more than me on the big three.

Squat:
135x10
225x5
315x1
325x1
335x1
345x1
355x1
365x1
375x1
385x0
Got 375 without too much trouble but 385 murdered me. Maybe I just ran out of gas I don't know.

Leg Extension:
3x8x185

Leg Curls:
3x8x185

Standing Calf Raises:
3x12x320

Dumbell Shoulder Press:
3x8x55

Side Raises:
3x8x25

Bent Over Side Raises:
3x8x35

Dumbell Shrugs:
3x12x60

Maxes:
240 bench
350 dead
375 squat

[LiftNeat]

Nice! So you tried for 385 and didnt get it. Ive never maxed out on squat so when you cant get it do you just let it drop on the safety pins???

[BPP]

Originally posted by LiftNeat
Nice! So you tried for 385 and didnt get it. Ive never maxed out on squat so when you cant get it do you just let it drop on the safety pins???

spotter will help you up

or you go down and set it on the pins

or you can dump it and just drop it to the pins(usually this is an accident or necessity only)



nice lifts still bro, id take your squat anyday :)

[Ashford]

Yeah, you can set it on the safety pins. Thankfully there is a guy that worksout at the same time I do that was there and he spotted me. He helped me get it back up. I hate that feeling when you are all the way at the bottom and you can't move up. Creepy.

[Ashford]

No partner today but I coped. I think I'm close to breaking through that 4 rep barrier at 205 on bench press. I worked out with some guys I know from college. Was sorta neat close gripping more than they flat benched. They just started though so that is to be expected. Plus I don't think they keep nutrition in order. I talked to them some about it but they just don't want to give it that much commitment.

Bench Press:
135x10
155x5
185x5
205x4
215x3
220x2

Almost got 205x5. Went ahead and did some low rep sets to get my body more used to heavy weight. I did speed with the 135 and it felt really good to have the weights rattling at the top of my stroke :)

Incline Bench Press:
155x5
165x5
165x5
175x4

Had to stop after 3 on 175 but took a few breaths and got one more rep out.

Decline Bench Press:
185x5
185x5
185x5
195x5

Close Grip Bench Press:
165x5
165x5
185x5
190x5

SkullCrushers:
80x10
80x10
80x10

Getting progress with skullcrushers. Probably time to up my weight. I'm going to try to make a journal to take to my workouts with me because sometimes I forget the exact numbers between doing the exercise and getting home to record it.

[BPP]

yeah
take a journal if ya forget bro, lots of ppl do :)
nice numbers, i think youll break thru soon as well!!

[Ashford]

Took the journal today. Helped me remember what weights to do tremendously. Started out with a stomach ache from god knows what but it went away after my first set of deads. My workout partner showed up today but couldn't do deadlifts because his leg hurt. I'm beginning to think he is either injecting the test improperly or he is a pussy.

Deadlifts
5x225
5x225
5x265
5x305
Got the 305 easy but my grip was slipping bad. Really need to get around to ordering the chalk and Captains of Crush grippers.

Bent Over Dumbell Rows
4x8x65
Owned these, I think it is fixing to be time to move up to 70lb

Pulldowns
2x8x135
8x150
Got this fairly easily. Might need to do two sets at 150 and one at 135 next week

BB Curls
3x8x60
Oh my god these felt so easy. Definitely time to move up in weight

Preacher Curls
3x8x65

Hammer Curls
3x8x35

[Fullback_45]

Looked easy for you. Everythings looking strong, deads, arms, lats, everything. Keep it up.

[Ashford]

I got my video but found out even though the camcorder instructions say you can transfer video you have to order special equipment to do it with. So I am finding a way to get this **** posted. I am so ****ing pissed off right now.

Squat:
135x10
225x5
315x5
345x5

Leg Extension:
3x8x185

Leg Curls:
3x8x185
Need to go up on these

Standing Calf Raises:
3x12x320

Dumbell Shoulder Press:
3x8x55
Might need to go up on these

Side Raises:
3x8x25

Bent Over Side Raises:
3x8x35

Dumbell Shrugs:
3x12x60

[BPP]

great numbers!! id say go up with the DB presses :)

[AmateurWrestler]

good workout ashford, your strength has really been progressing awesome!