Ascent 2009

[Ascent81]

Nov 1, 09

Conditioning and Abs

bike, level 10
3 miles, 6:57 minutes

captain's chair
3x8

dip bar leg raise
4x6

hanging wipers
1x8, 1x6

bench leg raises
1x15, 5x20

[wabeer1]

Originally Posted by Ascent81

Nov 1, 09

Conditioning and Abs

bike, level 10
3 miles, 6:57 minutes

captain's chair
3x8

dip bar leg raise
4x6

hanging wipers
1x8, 1x6

bench leg raises
1x15, 5x20

Awesome ab selection and strong ride!

How's the training coming along?

[Ascent81]

WHOPPER TIME?!

[Ascent81]

Originally Posted by wabeer1

Awesome ab selection and strong ride!

How's the training coming along?

My abs are already sore! Training is going well. Just starting to get my strength back. Eating like a pig must have something to do with that How's training for you?

[Ascent81]

[Ascent81]

[nwskier]

Originally Posted by Ascent81

hanging wipers
1x8, 1x6

do prefer the hanging wipers vs windshield wipers from the floor supporting a BB & some plates?


and holy crap, impressive conditioning. lookn jacked here bro

Originally Posted by Ascent81

[Ascent81]

Originally Posted by nwskier

do prefer the hanging wipers vs windshield wipers from the floor supporting a BB & some plates?


and holy crap, impressive conditioning. lookn jacked here bro

Thanks man. I've never tried windshield wipers. today was my first time doing hanging wipers -- still getting used to it.

[nwskier]

Originally Posted by Ascent81

Thanks man. I've never tried windshield wipers. today was my first time doing hanging wipers -- still getting used to it.

I'm guessing they'd hit the core differently. As tough as the floor wipers are, the hanging wipers sound pretty intense.

[Ascent81]

Originally Posted by nwskier

I'm guessing they'd hit the core differently. As tough as the floor wipers are, the hanging wipers sound pretty intense.

Awesome. I'll have to give them a try.

I'm training abs about once or twice a month now. probably a total of 20 minutes of direct ab work every 3-4 weeks.

[wabeer1]

Originally Posted by Ascent81

My abs are already sore! Training is going well. Just starting to get my strength back. Eating like a pig must have something to do with that How's training for you?

Firstly impressive pics big O - amazing conditining and size! Good to hear that you are firing mate and gotta love ab pain! We do hanging wipers at boxing and that's one hardcore exercise

Tore a tricep muscle the approx 6 weeks ago so some lifts have been compromised (no skulls, shoulder press etc). WIth that said been boostin up all lifts and think I am at my strongest ever and the injury has not really slowed me down. Focussing more on diet this week.

[goddaloveme]

Looking like you are keeping pretty lean. What are "Captains chairs"? Never heard of those before. The bike is pretty impressive. Not sure if the one at my gym is different but level 10 is hard for me to pedal period.

[BigStone]

Ascent - I have been following Kanes worklog for a while now. Susbscribing to you as well pal. Good work on your physique. I am having the toughest time getting a solid nutrition plan in effect.

[Ascent81]

MO 11.2

weighed 174.4

heavy vertical (AM)

1. pull-ups (rest, 2:00, 4, 5,)
(bw) 1x6, (25), 1x6, (45) 1x6, (45) 1x5
drop set: (45) 1x5, (bw) 1x8

2. hammer MTS pulldown (2 min rest)
(110) 3x6 (right, then left)
(120) 1x6 (right, then left)

3. seated dumbbell press (3 min rest)
(40) 1x6
(50) 1x6
(60) 1x6
(75) 2x6

4. delt circuit (6:56 total)
laterals (25) 6x8
bent over flyes (25) 5x8
upright rows (65) 4x8
BTN press (65) 3x8
front raise (25) 2x8

5. barbell shrugs (2 min)
(125) 3x6 (right, then left)

6. highpulls
(125) 3x6

volume arms (PM)

superset #1
rope overhead
(42.5) 6x12
band curls
(band) 6x12

superset #2
rope pressdown
(42.5) 10x10
reverse curl bar
(55) 10x10

single-arm hammer curl (1 min rest)
(30) 2x12, 1x10 (right only)

[ert]

Originally Posted by Ascent81

New Diet

I want to lean out in the next 4-6 weeks. Here's my plan.

days 1-5:
medium-low carb: around 150g carbs (2500 calories total)

day 6:
high-carb: 300g carbs (2500 calories)

day 7:
high-carb/high-calorie: 300g carbs (3000 calories)

cheat meals on days #4 and #7.

Fat and protein ratios will shift accordingly. Everything will be recorded in Fitday.com for accuracy.

I'm also adding 10-12:00 of medium-intensity cardio after each weight session.

Was isst du so am Cheat Day?

[Ascent81]

TU 11.2

heavy legs

1. calves on hack press
(270) 2x11
(270) 1x11 + 14 high partials, 1x11 + 14 low partials

2. front ATG squats
(155) 3x5

3. ATG squats (slight pause at the bottom of each rep)
(155) 2x3
(185) 1x3
(225) 1x3
(275) 1x3
(300) 1x3 an ATG PR

4. stiff-legged dumbbell deadlifts
(110's) 2x10

stretching: 13:00min

[Ascent81]

Originally Posted by wabeer1

Firstly impressive pics big O - amazing conditining and size! Good to hear that you are firing mate and gotta love ab pain! We do hanging wipers at boxing and that's one hardcore exercise

Tore a tricep muscle the approx 6 weeks ago so some lifts have been compromised (no skulls, shoulder press etc). WIth that said been boostin up all lifts and think I am at my strongest ever and the injury has not really slowed me down. Focussing more on diet this week.

Hope your tricep is feeling better. Keep me updated with your new carb cycle. I've had great results with it. Doing it now for my bulk, and it's working. Weighed 177lbs this moring LOL

Originally Posted by goddaloveme

Looking like you are keeping pretty lean. What are "Captains chairs"? Never heard of those before. The bike is pretty impressive. Not sure if the one at my gym is different but level 10 is hard for me to pedal period.

Captain's chair = thing that you do leg raises on. The one at our gym has half an exercise ball for the back support.

Originally Posted by BigStone

Ascent - I have been following Kanes worklog for a while now. Susbscribing to you as well pal. Good work on your physique. I am having the toughest time getting a solid nutrition plan in effect.

What nutrition/weight goals do you have?

Originally Posted by ert

Was isst du so am Cheat Day?

Pizza, ice-cream, pie, chocolate ...

[Ascent81]

Originally Posted by Ascent81

TU 11.2

stiff-legged dumbbell deadlifts
(110's) 2x10

[iPump]

Congrats on the ATG squat PR. Do you have any vids of you doing ATG squats?

13 minutes stretching! Yikes. I think I'm going to re-evaluate/re-incorporate into my routine

[Ascent81]

[Ascent81]

Originally Posted by iPump

Congrats on the ATG squat PR. Do you have any vids of you doing ATG squats?

13 minutes stretching! Yikes. I think I'm going to re-evaluate/re-incorporate into my routine

ATG videos coming soon ...

[iPump]

Originally Posted by Ascent81

ATG videos coming soon ...

Thanks man.

Great pics. Plus picture quality is better than a lot of the others I've seen here.

[wabeer1]

Heavy legs = monster sesh!

Great wheelz workout and congrats on the ATG @ 300! I like to go ATG or below parrellel and man does it really test core and legs.

SLDL vid demonstrates great form and man you have some monster calves!

[PushingTheLimit]

I subbed in on this.

[ert]

Originally Posted by Ascent81

Pizza, ice-cream, pie, chocolate ...

okay. Achtest du an diesen Tagen auf deine Kohlenhydrat- und Proteinzufuhr?

Achtest du auch auf die Groeße der Mahlzeiten, zum Beispiel nicht mehr als 400kcal pro Mahlzeit?

Koenntest du mal so einen Tag auflisten?

PS. Befolge deine Rat bezueglich Cardio 15 min. Mache 15 min an Beintagen und 20 min an den anderen Trainingstagen. Zur Zeit befolge ich den vier Tage Spilt den Kane mir aufgeschrieben hat. Es läuft alle sehr gut. Nur die Ernährung muss ich noch hinbekommen.

LG und weiterhin soviel Erfolg

[Ascent81]

WED 11.2

horizontal A

recumbent bike, level 10
2 miles in 4:24 <---PR

1. bench press w/ pause
(95) 1x3
(145) 1x3
(195) 1x3
(225) 1x3
(245) 1x3, 1x2, 1x1

2. incline dumbbell press
(95) 1x7, 1x6

3. machine flyes w/ pause
(150) 2x10

4. dumbbell rows
(60) 1x12
(70) 1x12
(95) 1x12

5. standing reverse cables
(17.5) 1x8, 1x6
(12.5) 2x11

6. chest supported machine row
(40) 6x10 (1 + half reps each) mixed grip

[nwskier]

strong PR on that paused bench work!

[Ascent81]

Ever wonder what Timberwolf means when he writes "bands"?

[BigStone]

Originally Posted by Ascent81

What nutrition/weight goals do you have?

Currently Ascent I weigh 167 Lbs.. 5'3. 12 percent BF the last time I checked. I have a decent size but know that if I can improve my eating habits I will see a positive change in my physique. I have been watching a lot of videos on bulking, counting calories and after all that when I thought nutritionally I was ok I was actually depriving myself. I am trying to follow the 40 /40 /20 nutrition plan. 40 percent carbs, 40 percent protein, 20 percent fat.

[Ascent81]