Assassin's Training Log

[Assassin]

Chest Night: 3/26/2012

Low Incline POR Bench
warmups
265 x 7 <-- missed rep 8 because I bungled number 6 or 7 and got it caught in the uprights and it threw me out of my groove.

Flat Bench
225 x 3
315 x 4

"Mad Dog" Sling Shot bench
315 x 3
365 x 3
405 x 3 <-- have video

Cross Chest Hammer Strenf
225 x 10
275 x 10
275 x 10
275 x 10

Pec Deck
120 x 10
120 x 10
120 x 10 <-- pecs have entered the Swoly Land at this point

Dips
10 @ -40
10 @ -20
10 @ -20
10 @ -20

Rope Pushdowns
150 x 20
150 x 20
150 x 20

405 x 3 w/ Mad Dog Sling Shot




Just felt 'strong' for this workout. None of the numbers are impressive, but I'm in the high 240s for bodyweight and dieting, so I haven't lost much (if at all) either.

Feels good, brah.
-Ryan

[Assassin]

Squat Night: 3/27/2012

Squats
warmups
465 x 5 <-- definitely lower than two weeks ago.


465 x 5 Squat





Brought my stance in a bit, and that seems to alleviate hip tightness/overall tightness and make getting depth a bit easier. I'll be toying with this over the next few workouts to find the 'sweet spot', but it's progress nonetheless.

I think I might start filming these from the back to watch depth.

-Ryan

[Andalite]

So happy you put up vids

[Assassin]

So happy you put up vids

Thanks, Anuj. It's good to see where I'm at and what I have to improve on. ::cough:: depth ::cough::

[Andalite]

hahahahahahahhaaa

[Assassin]

Biceptuals: 3/28/2012

Preacher Curls w/ Grip4orces
65 x 10, then another set w/o the G4's
65 x 10, then another set w/o the G4's
65 x 10, then another set w/o the G4's
65 x 10, then another set w/o the G4's
65 x 10, then another set w/o the G4's

Concentration Curls on Low Pulley Row Machine
45 x 20
45 x 20
45 x 20

The concentration curls were fun. My bodybuilder training partner showed me these. You take a pad and put it across your knees, put your elbows on the pad, and basically do a concentration cable curl with the EZ bar.

-Ryan

[Assassin]

Shoulders/Triceps: 3/30/2012

OHP
warmups
195 x 8

Super Close Grip Bench
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20


195 x 8 OHP




Last workout at OP4 Fitness in Burlington, VT. I'm going to miss training with Pat and Jason, but I'll be back to see them periodically. Pat is doing the Jay Cutler Classic in a few weeks, so I'll be there to help him out.

-Ryan

[Assassin]

Squat Night: 3/4/2012

Squats
warmups
455 x 5

Power Squats (just going to assume the machine weighs 45lbs)
225 x 10
405 x 10
585 x 10
765 x 10

Shrugs
135 x 10
225 x 10
315 x 10
405 x 10
495 x 10
585 x 10
635 x 6 <-- UHHHHHHHHHHH!!!! (Na na na na!)

Hammer Strenf Rows
90 per arm x 10
135 x 10
180 x 10
225 x 10

GHR Situps
4 sets/10 reps

First workout at Total Performance Sports in Everett, MA. Talked to Murph and met some of the guys I'll be training with. Once I'm done with this bodybuilding show, I'll be able to use the Prowler anytime I want. Awesome.

-Ryan

[Assassin]

Bicep & Calves: 3/5/2012

Swiss Bar Curls (middle grip, assuming bar weighs 45lbs)
95 x 10
115 x 10
135 x 10
135 x 10

DB Curls w/3 second negative and Grip4orces
30s x 10
30s x 8
30s x 7

Seated Calf Raises
180 x 10 reps
230 x 10 reps
230 x 10 reps

Preacher Curls w/ G4's
65 x 10, 65 x 8 (w/o G4s)
65 x 10, 65 x 4 (w/o G4s)

Cable Preacher Curls
50 x 10
50 x 10
50 x 10

Entered the Swoly Land and left with a sweet pump.

-Ryan

[Assassin]

Shoulders/Triceps: 4/6/2012

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

DB Lateral Raises
35s x 10
35s x 10
35s x 10

Swiss Bar Bench
135 x 10
225 x 10
225 x 10
225 x 10

Quick workout. I like the Swiss bar and might incorporate it more down the road. TPS has a LOT of specialty bars.

-Ryan

[Assassin]

Chest/Triceps: 4/9/2012

Low Incline POR Bench
warmups
255 x 3
275 x 3 <-- brought the 3rd rep low and out of groove. Boo.
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

DB Bench (per Mark Bell's recent post: http://supertraining.tv/2012/04/q-an...ith-dumbbells/)
100s x 8 <-- low incline
100s x 10 <-- flat

Frankl's
50s x 10
60s x 10
60s x 10

Swiss Bar Tricep Extensions
95 x 10 <-- outer grip
135 x 6 <-- outer grip
135 x 0 <-- middle grip
95 x 10 <-- middle grip
95 x 10 <-- middle grip
95 x 10 <-- middle grip

Light Band Pushdowns
4 sets/20 reps each set


Decent workout. Didn't eat much at all due to new job, but at least I'm making money.

TPS is an awesome gym.

-Ryan

[Assassin]

Squat/Legs Night: 4/11/2012

Squats
warmups
505 x 3 <-- depth achieved!
235 x 20
235 x 20

Power Squat
225 x 10
405 x 10
675 x 10

GHR Abs
3 sets/10 reps

45 Back Raises
3 sets/10 reps

Decent workout. Got the 505 to depth, but working long hours without eating has been killing what little strength I have left. Progress is progress, though.

-Ryan

[Assassin]

Biceps/Calves: 4/12/2012

Straight Bar Curls w/Grip4orces
95 x 10
115 x 10
135 x 8

Swiss Bar Curls
95 x 12
105 x 12
115 x 12

Preacher Cable Curls
50 x 12
50 x 12
50 x 12

DB Curls
30s x 20
30s x 20

Standing Calf Raises
3/4 stack x 10
Stack x 10
Stack x 10 (no idea what stack weighs, but it's heavy)


Super pump 9000 workout. Boom.
-Ryan

[Assassin]

OHP/Triceps: 4/13/2012

OHP
warmups
190 x 8 <-- right wrist not feeling great
225 x 9.7 <-- Push Press

Swiss Bar Bench
135 x 5
225 x 5
275 x 5
315 x 3

V-Bar Pushdowns w/ G4's
80 x 20
90 x 15
100 x 13

Pretty 'meh' workout. Felt pretty beat up after my work week. At least I'm getting paid.

-Ryan

[Assassin]

Deadlift/Back: 4/14/2012

Deadlifts
warmups
405 x 15 <-- rep PR

Hammer Rows
1 plate x 10
2 plates x 10
3 plates x 10

Pullups
2 sets/10 reps

Shrugs
135 x 10
225 x 10
315 x 75 <-- yes, that number is correct. New rep PR. Had more in me, but was just feeling worn out after the 405 reps.


Please about the deadlifts and shrugs even after not feeling great for the workout.

Just picked up some Dirty Pre-Workout mix. Murph said, "It's like doing 3 lines of coke off a hooker's ass." Sign me up!

-Ryan

[Assassin]

Chest Day: 4/16/2012

Low Incline POR Bench
warmups
185 x 5
210 x 5
240 x 5
195 x 10
195 x 10
195 x 10
195 x 10

Mad Dog SlingShot
315 x 3
365 x 3 <-- left shoulder feeling off

Super Close Grip Bench
135 x 20
135 x 20
135 x 20


Decent workout. Nothing special.

-Ryan

[Assassin]

Legs Day: 4/18/2012

Squats
warmups
325 x 20

Leg Press
200 x 10
400 x 10
600 x 10


Low key workout. Feeling really beat up this week.

-Ryan

[Assassin]

Biceps Day: 4/19/2012

Swiss Bar Curls
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15

Preacher Cable Curls
50 x 15
50 x 15
50 x 15

DB Curls
50s x 8
40s x 8
30s x 10


Sweet pump.

-Ryan

[Assassin]

Shoulders/Triceps: 4/20/2012

OHP
warmups
180 x 5
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

Super Close Grip Bench
135 x 20
135 x 20
135 x 20
135 x 20


Low key workout. Nothing crazy.

-Ryan

[Assassin]

Deadlift/Back Day: 4/21/2012

Deadlifts
warmups
475 x 7 <-- really wanted 8...

Neutral Grip Pullups
3 sets/10 reps


Helped out at the TPS squat day more than I did actual deadlifting. I love box squatting, so it's fun to teach others and help them.

I found out most of the team is going down to the Europa in June, so I'm going to see if I can make it down to help everyone out. I cannot wait to get back into my cheating gear.

-Ryan

[Assassin]

Squats/Legs Day: 4/25/2012

Squats
warmups
430 x 3
485 x 0 <-- WTF?! Absolutely nothing in the tank/out of the hole.

Safety Bar Squats
135 x 10
225 x 10
225 x 10
225 x 10

GHR Abs
15 reps
15 reps
15 reps

Absolutely shameful/pathetic workout. Diet and work caught up to me this week, I guess.

-Ryan

[Assassin]

Biceps: 4/26/2012

Swiss Bar Curls
95 x 10
115 x 10
135 x 10

DB Curls w/Grip4orces (regular, not stiff model)
30s x 15
30s x 12
30s x 10

Cable Curls FST7
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10


Decent pump. Got my swole on for sure.

-Ryan

[Assassin]

OHP Night: 4/27/2012

OHP 5/3/1 day
warmups
200 x 3 <-- energy wasn't high, but it's better than 1
225 x 5 <-- grip was wider than normal (different bar) and energy low

Earthquake Bar Benching (aka Michael J Fox Benching)
4 or 5 sets/green kettlebells suspended from bamboo bar/5-10 reps per set


Earthquake Bar Benching




"Doc, I can't bench!"
-Ryan

[Assassin]

Deadlift/Back Day: 4/28/2012

Deadlifts
135 x 5
225 x 5
315 x 5

Pullups
10 reps
10 reps
10 reps

CSRs
2 plates x 10 reps
3 plates x 10 reps
4 plates x 10 reps

Fat Bar Pulldowns
100 x 10
120 x 10
140 x 10

Shrugs
135 x 10
225 x 10
315 x 10
405 x 40 <-- New rep PR! Had more in me, but liked this number.

Spud Abs
120 x 10
120 x 10
120 x 10

Solid workout.

-Ryan

[Assassin]

Bench/Chest Night: 4/30/2012

Low Incline POR Bench
warmups
275 x 2 <-- was going for 3, but my strength took a dive this past week apparently...

Flat Bench
225 x 3
315 x 3 <-- wanted to get some rep work in with the Sling Shot, but the two donkeys I was trying to work in with were donkeys.

DB Bench per Mark Bell article I posted
100s x 12 <-- incline
100s x 15 <-- flat

Upright Cable Flys
40 x 10
40 x 10

Straight Across Cable Flys
50 x 10
50 x 10

Low Incline POR Bench
135 x 5
225 x 8
225 x 6 (7)


All in all, a decent workout. Got a nice chest pump, incline is slowly getting stronger, and my flat bench isn't going away.

-Ryan

[Assassin]

Squat Night: 5/2/2012

Squats
warmups
415 x 5
435 x 5
455 x 5 <-- all reps about 2" high or so, but realized I need a form break to make depth. Good depth for bodybuilding, I guess.
235 x 25 <-- close stance burnout

GHR Abs
15 reps

Decent workout. I don't know if my hips are too tight, but I couldn't get depth for the life of me without a form break. Lame.

-Ryan

[FrostHammer]

Training looking good Ryan, hows the dieting going?

That earthquake bar looked ridiculous man, and liking the inclusion of high rep squats, i need to start doing them again

[Assassin]

Training looking good Ryan, hows the dieting going?

That earthquake bar looked ridiculous man, and liking the inclusion of high rep squats, i need to start doing them again

Dieting sucks. No carbs sucks. Everything sucks because of no carbs. In the long run, it brings me closer to my pipe dream of an Elite total at 220 before I go settle in the 242s.

The Earthquake Bar is a beast. However, there is a rhythm to it that once you learn you can just blast sets out. I still think I'll mix it in now and then.

High rep squats suck. I want my Jack briefs back and want to work at squatting maximum weights to the minimal required depth possible.

[Assassin]

Broceps: 5/3/2012

DB Curls
30s x 10
50s x 8
50s x 8
60s x 8

Hammer Curls
60s x 10
70s x 10
80s x 10

One-Arm Preacher Cable Curls
30 x 10
30 x 10
30 x 10

FST7 Cable Curls
80 x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10


Super sweet pump. Mission accomplished.

-Ryan

[FrostHammer]

Dieting sucks. No carbs sucks. Everything sucks because of no carbs. In the long run, it brings me closer to my pipe dream of an Elite total at 220 before I go settle in the 242s.

The Earthquake Bar is a beast. However, there is a rhythm to it that once you learn you can just blast sets out. I still think I'll mix it in now and then.

High rep squats suck. I want my Jack briefs back and want to work at squatting maximum weights to the minimal required depth possible.

The lack of carbs appear to be making you a miserable SOB

Shelby giving you carbups?