Assassin's Training Log

[Assassin]

Chest/Triceps: 2/27/2012

Low Incline BB Bench
warmups
260 x 6 <-- only got 275 x 3 a few weeks ago. Progress!
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Flat DB Bench
75s x 10
100s x 8
100s x 8
100s x 8

Cross Chest Hammer Strenf
135 x 10
225 x 10
225 x 10
225 x 10

Pec Deck
100 x 10
100 x 10
100 x 10

FST7 Dips
4 sets/10 reps/-40 <-- forearms feeling beat up, shut it down

Rolling Tricep Extensions
50s x 10
50s x 10
50s x 10
50s x 10

Fat Bar Pushdowns
150 x 20
150 x 20
150 x 20


Sweet chest pump, bruh. Triceps, too.

-Ryan

[Assassin]

Squat/Legs Night: 2/28/2012

Squats
warmups
470 x 10 <-- all-time raw rep PR?
240 x 10
240 x 10
240 x 10
240 x 10
240 x 10

Leg Press
600 x 15
700 x 15
800 x 15

FST7 Leg Extensions
90lbs/leg x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Solid workout. The 470 x 10 was a nice rep PR, and I was seeing stars afterwards. Good times.

-Ryan

[Assassin]

Broceps/Calves/Abs: 2/29/2012

Straight Bar Curls
warmups
135 x 10
::add in Grip4orces::
95 x 8
95 x 8
95 x 8
95 x 8 <-- all w/1 minute rest between sets

DB Curls
30s x 15
30s x 15
30s x 15 <-- 1 min rest between sets

FST7 Cable Curls
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Isolation Cable Curls
40 x 8
30 x 10
30 x 10

Seated Calves + Donkey Calves SS

140 x 15 + 500 x 10
140 x 15 + 500 x 10
140 x 15 + 500 x 10
140 x 15 + 500 x 10

Decline Abs
10 + 10lb db behind head
10 + 10lb db behind head
10 + 10lb db behind head


Sweet brocep pump. I might grow some biceps for the show yet!
-Ryan

[Assassin]

Shoulders: 2/2/2012

OHP
warmups
190 x 7 <-- Sweet. 185 x 6 a few weeks ago.
225 x 7.5 <-- Push press. Progress.

Metal Militia Delts (one giant superset)
35s x 10 <-- side raises
35s x 10 <-- front raises
35s x 10 <-- DB OHP
::this cycle was performed twice::

Monster Mini Pull Aparts
8 sets/15 reps/45 seconds rest between sets

POR Flat Bench
135 x 10
225 x 18

Light Band Pushdowns
5 sets/25 reps per set


Solid workout. I'm glad the OHP is starting to go N.O.V. It still has a long ways to go. I need to start repping 225 again.

-Ryan

[Assassin]

Deadlift/Back Day: 2/3/2012

Deadlifts
warmups
455 x 5 <-- No whip and next to no knurling. Lame.

Bent Over Rows
225 x 10
225 x 10
225 x 10

CG Pulldowns (~1 min rest between sets)
180 x 10
180 x 10
180 x 6

Pulldowns (~45 sec rest between sets)
135 x 10
135 x 10
120 x 10
120 x 10


Running late, so no shrugs. Had to get in my cardio.

-Ryan

[Andalite]

Great stuff!!!

[Assassin]

Great stuff!!!

Thanks a lot, Anuj! How's training going for you?

[Andalite]

Good. I have my journal on GUS in my sig. I jsut started a bb.com log.

This is the link: http://forum.bodybuilding.com/showth...hp?t=141722401

I am still a DL only guy Trying to get stronger

You haven't uploaded a video in a while! Please do

[Assassin]

Good. I have my journal on GUS in my sig. I jsut started a bb.com log.

This is the link: http://forum.bodybuilding.com/showth...hp?t=141722401

I am still a DL only guy Trying to get stronger

You haven't uploaded a video in a while! Please do

Glad to hear it, Anuj! I'll catch up on your log for sure.

I'll start recording again as I think I'm progressing now that my body is getting used to the bodybuilding stuff. Ask and you shall receive!

-Ryan

[Assassin]

Bench/Chest/Triceps: 2/5/2012

Cross Chest Incline Hammer Strength
135 x 10
225 x 10
225 x 10
225 x 10

Low Incline POR Barbell Bench
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Flat Bench
225 x 5
275 x 1
315 x 1 <-- a grinder, but chest and shoulders were pretty fried at this point.

Pec Deck
100 x 10
100 x 10
100 x 10

Rolling Tricep Extensions
50s x 10
55s x 10
60s x 10

Decline Cable Flyes
40 x 10
50 x 10
50 x 10

Wavy Bar Pushdowns
150 x 20
150 x 20
150 x 20


Solid chest workout. I kept it light to get some extra blood in the pecs and to just switch it up.

My wife and I are moving to the Boston area, so I'm looking forward to training at Total Performance Sports in Everett, MA. Murph has a badass gym, with a Prowler track and everything. It's going to be awesome.

Good times.
-Ryan

[goosefrabbas]

Agreed on the vids. I've been following just reading, but vids are always fun!

[Andalite]

Glad to hear it, Anuj! I'll catch up on your log for sure.

I'll start recording again as I think I'm progressing now that my body is getting used to the bodybuilding stuff. Ask and you shall receive!

-Ryan

Awesome! Looking forward to them!!!

Btw, why did you start Bodybuilding?

[Assassin]

Agreed on the vids. I've been following just reading, but vids are always fun!

Will do, goose. I used to add vids weekly, but then my numbers took a dive and didn't think they were worth posting.

Awesome! Looking forward to them!!!

Btw, why did you start Bodybuilding?

Thanks, Anuj.

I started to get lean and not be fat anymore. The plan is to get shredded for a show, then slooooooowly creep back up to a jacked 240 (I'll probably be around 210-215 for the show) and start smashing numbers again to be competitive at a high level. I need to get my 705 bench back at 242, then slowly work up to the 8's.

[Assassin]

Squat/Legs Night: 3/6/2012

Squats
warmups
440 x 5
::Close Stance BB Style::
290 x 10
300 x 10
310 x 10
320 x 10
330 x 10

Kroc Rows (handle weighs 7lbs)
107 x 10
147 x 5
187 x 3
222 x 10 <-- all-time rep PR at this weight

Leg Press
600 x 10
600 x 10
600 x 10

Pullups
5 reps just to see how it felt


222 x 10 Kroc Rows




The video is supposed to be edited and flip 90 degrees to the left so it's not sideways.

Felt good to have my close stance squats going up as well as the Kroc row PR. Who says you can't get stronger while dieting?

-Ryan

[Andalite]

Yay!!! Video hahahah

Awesome stuff!!!! 222 shiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiittttttttttt tttttt

[Assassin]

Yay!!! Video hahahah

Awesome stuff!!!! 222 shiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiittttttttttt tttttt

I knew I had to do something big for a request. Now I just need to get more reps!

[Andalite]

I knew I had to do something big for a request. Now I just need to get more reps!

You will, I'm sure. 222 is big, bro. BIG.

[Assassin]

You will, I'm sure. 222 is big, bro. BIG.

Thanks, Anuj. It wasn't light, and it lit my back up!

[Assassin]

Broceps/Calves/Abs: 3/7/2012

Preacher Curls w/Grip4orces + Preacher Curls superset
65 x 10 w/G4's + 65 x 10 w/o
65 x 10 w/G4's + 65 x 10 w/o
65 x 10 w/G4's + 65 x 10 w/o
65 x 10 w/G4's + 65 x 10 w/o
65 x 10 w/G4's + 65 x 10 w/o

DB Curls
30s x 15
30s x 15
30s x 15 <-- super Swoly Land pump

Dante Forearms w/Fat Gripz
30 x 10 both arms/5 sets/continuous back and fort between arms

Seated Calf Raise + Standing Calf Raise + Pulldown Abs giant set
135lbs/3 sets/15 reps
500lbs/3 sets/15 reps
100lbs/3 sets/15 reps respectively

Super sweet pump with the G4s and then a set without them. I'm finally starting to see some progress in my broceps, which is nice.

-Ryan

[Assassin]

Shoulders: 3/9/2012

OHP
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Metal Militia Delts
2 rounds/35lbs

Face Pulls
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

Frankl's
60s x 10
60s x 10
40s x 20
40s x 20

V-bar Pushdowns w/ G4's
150 x 20
150 x 20
150 x 20


Light shoulder work. Nothing fancy and had a nice pump. 531 for my OHP seems to work the best.

-Ryan

[Assassin]

Back Day: 3/10/2012

Romanian Deadlifts
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
455 x 5

Bent Over Rows
225 x 10
245 x 10
265 x 10

Close Grip Pulldowns (~1 min rest between sets)
180 x 10
180 x 10
180 x 6
180 x 6

Wide Grip Pulldowns FST7
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10 <-- ultra wide grip from here out
120 x 10
120 x 10

Shrugs
225 x 10
315 x 10
405 x 10
495 x 10
585 x 12 or 13


Decent back work. I'm going to try and deadlift on Tuesday with the deadlift bar down at Fairhaven after squatting.

-Ryan

[Andalite]

Very strong

[Assassin]

Very strong

Thanks, Anuj. I still feel weak as a kitten.

[Assassin]

Chest/Triceps Day: 3/12/2012

Low Incline BB Bench
warmups
250 x 8 or 9

Flat Bench w/POR grip and Doubled Onyx Minis
135 x 10
225 x 8
225 x 7
225 x 8

Hammer Strenf Cross Chest Press w/Doubled Monster Minis
185 x 10
185 x 10
185 x 10
185 x 10

Dips
10 @ -60
10 @ -40
10 @ -20
10 @ -20
10 @ -20 <-- didn't feel like 20lbs assistance really did much

Light Band Pushdowns
4 sets/25 reps per set

Solid workout. I just looked back and as a main exercise, I was struggling with sets of 5 with the banded flat bench. Now, as a secondary exercise, I was doing sets of 7-8 at a much lighter bodyweight. Nice.

-Ryan

[Assassin]

Squat Night: 3/12/2012

Squats
warmups
490 x 9 <-- the first few were in the vicinity of depth. The rest were a bit high. But I'm a bodybuilder now, so who cares! HAHAHAHAHAHA

Deadlifts
warmups
425 x 5


490 x 9 Squat




After watching the video, it looked a lot higher than it felt. Damn. High as a kite!

At least I don't look obese anymore.
-Ryan

[Assassin]

Shoulders: 3/16/2012

OHP
warmups
185 x 8 <-- getting stronger, as I got 185 x 6 a few weeks ago and 190 x 7 two weeks ago
225 x 8 <-- Push Press

I did a bunch of other shoulder and some tricep work. Nothing worth noting as it was almost a week ago. Getting leaner and bigger.

-Ryan

[Andalite]

1. I saw the Squat video.

2. Yes, those looked high.

3. Yes, you look good (no homo)

Congrats!

[Assassin]

1. I saw the Squat video.

2. Yes, those looked high.

3. Yes, you look good (no homo)

Congrats!

Thanks, Anuj. Even my wife noticed they were high. But I'm a bodybuilder right now, so who cares!

(I tried repping you, but it said I needed to rep others before more reps.)

-Ryan

[Andalite]

Thanks, Anuj. Even my wife noticed they were high. But I'm a bodybuilder right now, so who cares!

(I tried repping you, but it said I needed to rep others before more reps.)

-Ryan

Thats all that matters: the wife likes and you're in a different league now hahahahah

[Assassin]

Back: 3/17/2012

Rows
warmups
225 x 3
250 x 3
280 x 5 <-- I was too tired/beat up to do more reps without sacrificing decent form

GM's
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

CG Pulldowns
3 or 4 sets/10 reps a set

Super Wide Grip Pulldowns
3 or 4 sets/10 reps a set

Shrugs
135 x 10
225 x 10
315 x 10
405 x 10
455 x 10
495 x 10
545 x 10
585 x 10

Decent workout.



Chest/Triceps: 3/19/2012

Low Incline POR Bench
185 x 5
210 x 5
235 x 5

Incline POR Bench w/ Doubled Monster Minis (incline a bit higher)
135 x 10
185 x 8
225 x 3 <-- these felt heavy

Flat DB Bench
80s x 10
100s x 10
130s x 6 <-- wasn't square on the bench, and left shoulder a bit stiff

Incline Hammer Strenf w/ Doubled Monster Minis
135 x 10
225 x 10
225 x 10
225 x 10
225 x 10

V-Bar Pushdowns w/ Grip4orces
150 x 20
150 x 20
150 x 20


Solid workout. The chest is getting bigger and stronger!



Squat: 3/20/2012

Squats
warmups
315 x 5 <-- meh. At least these were to depth?

Deadlifts
warmups
475 x 5 <-- had more in the tank, but was feeling worn out

Leg Extensions
3 or 4 sets/10 reps/90 per leg


Low key workout.



Broceps/Abs/Calves: 3/21/2012

Straight Bar Curls w/Grip4orces followed by an immediate set without the G4s
95 x 5, 95 x 5
115 x 5, 115 x 5
135 x 5, 135 x 5

Preacher Curls w/G4s
65 x 10
85 x 10
65 x 10

DB Curls w/G4s and 3sec negative
30s x 10
30s x 10
30s x 10

Seated Calves
10 reps/4 plates
10 reps/4 plates
10 reps/4 plates

Standing Calves
10 reps/stack
10 reps/stack
10 reps/stack

Pulldown Abs
115 x 10
115 x 10
115 x 10

Great pump from the G4 work. Surprised I got the 135 with good form + the G4s.



Shoulders: 3/23/2012

OHP
warmups
135 x 5
155 x 5
175 x 5
225 x 9 <-- Push Press, almost back to 10!
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

Reverse Flys
30s x 40
30s x 40 <-- both sets were killer

Extra Close Grip Bench
135 x 5
225 x 5
275 x 5 <-- had more in me, but left shoulder again...
135 x 20
135 x 20 <-- sweet chest pump, bruh!

Rope Pushdowns
150 x 20
150 x 20
150 x 20


Good workout. I think I'll start including the extra close grip work at the end for high rep stuff as it get a great tricep and chest pump.


Back: 3/24/2012

Bent Over Rows (~1 minute rest between sets)
warmups
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Ultra Wide Pulldowns (~1 minute rest between sets)
150 x 10
165 x 10
180 x 10
195 x 10
210 x 6

Face Pulls
120 x 10
135 x 10
150 x 10
165 x 10

Rope Upright Rows
110 x 20
120 x 20
110 x 20

Hammer Curls
60s x 10
60s x 10
60s x 10

I think I'll start adding in some either brachialis or bicep pump work in during this workout for a little extra bicep volume to bring them up. Shelby is now thinking an August show, and there just so happens to be a fall Jay Cutler Classic in Boston around that time. Boom.

-Ryan