Assassin's Training Log

[Assassin]

Squat Night: 1/24/2012

Squats
warmups
415 x 3
505 x 3

Close Stance Squats
225 x 10
225 x 10
225 x 10
225 x 10

Hack Squats
205 x 10
230 x 10
245 x 10
265 x 10

Leg Press
500 x 15
500 x 15
500 x 15
500 x 15

Leg Extensions w/45 sec rest between sets
70 x 10 <-- per leg on the Hammer Strenf
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Leg Curls
70 x 12 <-- per leg
70 x 12
70 x 12
70 x 12


My legs are fried. Good workout.

-Ryan

[AZmusclefreak]

I think I just got DOMS from reading that workout bro! any part of the quad that ur trying to hit harder?

[Assassin]

I think I just got DOMS from reading that workout bro! any part of the quad that ur trying to hit harder?

Haha my legs are on fire today. Walking up the steps to our apartment has been tough.

I'm not trying to hit anything in particular, to be honest. My quads have never been lacking, and even at 249 (with a target of 210-215 for the show) I'm already getting separation in them. I'd like to think my legs and traps will look decent come show time. The rest of me... let's hope I can bring them up to sub-par by May 6th!

[Assassin]

Biceps & Calves: 1/25/2012

Seated Calf Raises
200 x 15
200 x 15
200 x 15
200 x 15

Standing Calf Raises
Stack = 500 (doubtful) + 8 plates/ 4 sets / 15 reps

Preacher Curls
65 x 12
75 x 12
85 x 12
95 x 12

Barbell Curls
95 x 10
115 x 10
115 x 10
115 x 10

Cable Curls (FST style = 45 seconds rest between sets)
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10


No abs today as I had to get home to pack for my trip to NYC this weekend. One of my best friends lives in Manhattan and has worked/is working his way up the ranks at Bloomberg. Peter Luger's for a massive amount of high quality steak Friday night. BOOM. We'll hit up his gym so I can stay on top of my lifting and cardio.

-Ryan

[Assassin]

Shoulder Day: 1/27/2012

Smith Machine Press
135 x 12
155 x 12
165 x 12
165 x 12

Lateral DB Raises
30s x 10
30s x 10
30s x 10
35s x 10

Lateral Cable Raises FST7 Style
25 x 10
25 x 10
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

JM Presses
135 x 12
135 x 12
135 x 12
135 x 16

Wavy Pushdowns
100 x 12
100 x 12
100 x 12
100 x 12

Solid workout at Crunch Gym in Manhattan, NY. Cardio afterwards, and then walking a total of about 2-3 miles after realizing I had left my ID at the gym after making it 3/4 of the way home. The gym isn't a powerlifting haven, but they have EVERYTHING including live DJs on Tuesdays. Pretty crazy.

-Ryan

[Assassin]

Back Day: 1/28/2012

Romanian Deadlifts
135 x 10
225 x 12
315 x 12
365 x 12
405 x 12
435 x 10 <-- booooo

CSRs
90 x 10
135 x 10
180 x 10

Close Grip Pulldowns
150 x 10
180 x 10
180 x 10

Wide Grip Pulldowns FST7
110 x 10
110 x 10
120 x 10
120 x 10
130 x 10
130 x 10
140 x 10

Shrugs
135 x 10
225 x 10
315 x 10
405 x 10
500 x 20 <-- yes, I added the 2.5s


Another solid workout at Crunch in NYC. Had to show my friend who I'm staying with how to deadlift and tweak his form on some exercises. He's going to start working with Shelby soon, so I'm looking forward to the changes he'll make.

-Ryan

[Andalite]

Good stuff!!! I'm still subscribed btw

[Assassin]

Good stuff!!! I'm still subscribed btw

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

[Assassin]

Chest/Triceps Night: 1/30/2012

Low Incline Bench
warmups
225 x 12
235 x 10
245 x 8

Super Close Grip Bench
185 x 12
225 x 12
225 x 12
225 x 8 <-- wanted to see what I could do with a 3rd set of 225 as the 185 felt like a warmup

Pec Deck
120 x 10
130 x 10
140 x 10

Dips FST7 Style
10 x -80
10 x -80
10 x -80
10 x -80
10 x -70
10 x -70

Rope Pushdowns
130 x 10
140 x 10
150 x 10

Straight Bar Pushdowns FST7 Style
210 x 10
190 x 10
170 x 10
150 x 10
130 x 10
120 x 10
110 x 10


Incline felt like I was hit by a truck as my shoulder is still banged up from hyper-extending it a few weeks ago, on top of being in NYC and not eating as much/sleeping as much as normal. Either way, progress on the other lifts!

-Ryan

[Assassin]

Squat/Legs Night: 1/31/2012

Squats
warmups
455 x 6

Close Stance Squats
235 x 10
245 x 10
255 x 10
265 x 10

Hack Squats
215 x 10
255 x 10
255 x 10
275 x 10

Leg Press
550 x 15
550 x 15
550 x 15
550 x 15

Leg Extensions FST7 on Hammer Strenf
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Leg Curls on Hammer Strenf
80 x 12
80 x 12
80 x 12


Solid leg workout. Hips were super tight for squats, but everything else felt strong. Glad to see my lower body getting stronger as I get lighter!

-Ryan

[Assassin]

Broceps/Abs/Calves: 2/1/2012

Preacher Curls w/ Grip4orces
65 x 12
75 x 12
75 x 12
75 x 12

Straight Bar Curls w/ Grip4orces
95 x 10
95 x 10
95 x 10
95 x 10

Cable Curl FST7
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Inverted Situps
5 sets/46 reps/1 minute rest between sets

Hyperextension Situps
2 sets/10 reps

Seated Calf Raises
4 sets/15 reps/2 plates

Standing Calf Raises
4 sets/15 reps/500lb stack


The Grip4orces make for a great forearm and bicep pump. I read an article by one of the Diesel Crew guys on using them for almost all bicep work for both better bicep/forearm development, but also grip strength via the thumb.

-Ryan

[Assassin]

Shoulders/Triceps: 2/3/2012

Smith OHP
165 x 12
165 x 12
165 x 12
165 x 11.5

Lateral Raises
30s x 10
30s x 10
30s x 10
30s x 10

Cable Lateral Raises FST7
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

Reverse Flys
30s x 40
20s x 30
10s x 20

JM Presses
135 x 12
135 x 12
155 x 12
155 x 12

Rope Pushdowns
160 x 12
150 x 12
130 x 12
120 x 12


The Smith machine at the gym has a 70lb bar on it. It felt a LOT heavier than the one I used last week.

-Ryan

[Assassin]

Back: 2/4/2012

RDL's
warmups
315 x 5
365 x 12
385 x 12
405 x 12 <-- tweaked something, so I shut it down here

CSR Machine
225 x 10
225 x 10
225 x 10

CG Pulldowns
180 x 10
180 x 10
180 x 10

Wide Grip Pulldowns FST7
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

Shrugs
315 x 50
405 x 20


Just realized I'm supposed to do 3 sets of 12 on the RDL's and not 4. Looks like I got the work in that I needed after all. I think I'm going to bump up the pulldowns for the FST7 next week. I don't know if I'm supposed to start high and work down if need be, or just straight weight throughout. Anyone know?

-Ryan

[Assassin]

Chest/Triceps: 2/6/2012

Low Incline Barbell Bench
warmups
225 x 11 (12)
235 x 9 (10)
235 x 8 <-- WTF? I got 245 last week...

Close Grip Bench
185 x 5
225 x 5
275 x 3 (5)
275 x 2

Pec Deck
130 x 10
120 x 10
120 x 10

Dips FST7
10 @ -70
10 @ -70
10 @ -70
10 @ -60
10 @ -60
10 @ -60
10 @ -60

Rope Pushdowns
150 x 10
150 x 10
150 x 10

Straight Bar Pushdowns FST7
210 x 10
200 x 10
190 x 10
180 x 10
170 x 10
160 x 10
150 x 10


Dips are going up but bench is going down. I think I'm going to switch the low incline to a 531 rep scheme with BBB assistance. Doing the same weight with reps weekly doesn't seem to be doing much.

-Ryan

[Assassin]

Squat/Legs: 2/7/2012

Squats
warmups
330 x 5
380 x 5
430 x 5

Close Stance Squats
260 x 10
270 x 10
280 x 10
290 x 10

Hack Squats
235 x 10
235 x 10
235 x 10
235 x 10

Leg Press
680 x 15
680 x 15
680 x 15
680 x 15

Leg Extensions FST7 on Hammer Strength
90 per leg x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Leg Curls on Hammer Strength
90 per leg x 12
90 x 12
90 x 12


Solid workout. The close stance squats suck. I can see how they destroy knees. I think after this meet I'm going to begin my journey towards a 700lb raw squat with just a belt and knee sleeves.

-Ryan

[Assassin]

Broceps/Abs/Calves

Preacher Curls w/ Grip4orces
65 x 12
75 x 12
85 x 12
85 x 12

Straight Bar Curls
95 x 10
105 x 10
105 x 10
105 x 10

Cable Curl FST7
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Seated Calf Raises
140 x 12
140 x 15
140 x 15
140 x 15

Standing Calf Raises
"500lb" Stack + 4 plates x 15
"500lb" Stack + 4 plates x 15
"500lb" Stack + 4 plates x 15
"500lb" Stack + 4 plates x 15

Ab Wheel
10 reps @ bodyweight
10 reps + 45lb plate on back
10 reps + 45lb plate on back
10 reps + 45lb plate on back

Solid workout bringing me one step closer to the Swoly Land with my arms.

-Ryan

[Assassin]

Shoulders: 2/10/2012

OHP
warmups
185 x 6
225 x 6 <-- Push Press
135 x 10
135 x 10
135 x 10
135 x 10

Lateral Raises
30s x 10
35s x 10
35s x 10
35s x 10

Cable Lateral Raises FST7
7 sets/10 reps/40lbs

Rolling Tricep Extensions
65s x 8
65s x 8
65s x 8
65s x 8

Rope Pushdowns
150 x 12
150 x 12
150 x 12
150 x 12

Oh how I've missed my standing OHPs. I think I might add in a set of push presses after my last standing OHP to get a bit more volume and get the shoulders/body used to heavier weights. It's worked well in the past, so I'm adding it back in.

-Ryan

[Assassin]

Deadlift: 2/11/2012

Deadlifts
warmups
500 x 3 <-- grip started to give out with the slippery no-whip bar


I'm going to start deadlifting before the RDL's. Even with a crappy slippery bar, some deadlifting is better than no deadlifting.

-Ryan

[Assassin]

Chest/Triceps: 2/13/2012

Low Incline Barbell Bench
warmups
245 x 8
275 x 3
185 x 10
185 x 10
185 x 10
185 x 10

Super Close Grip Bench
225 x 8
225 x 8
225 x 8
225 x 8

Pec Deck
120 x 10
120 x 10
120 x 10

FST7 Dips
7 sets/10 reps/-60lbs

Rope Pushdowns
150 x 10
150 x 10
150 x 10
150 x 10

FST7 Straight Bar Pushdowns
7 sets/10 reps/150lbs


I'm going back to 531 for my low incline bench, followed by four sets of ten for some extra volume afterwards. Actually, I'm going to be doing this on all four of my major lifts: bench, OHP, squats, and deadlifts.

Side note: I haven't heard from Eddie in awhile and haven't received any emails back with the questions I've had. I hope all is well with him and that everything is ok.

-Ryan

[Assassin]

Squat Night: 2/14/2012

Squats
warmups
480 x 5
285 x 10
285 x 10
285 x 10
285 x 10

Leg Press + Leg Curl SS
590 x 15
590 x 15
590 x 15
590 x 15

25 x 10 per leg
25 x 10
25 x 10
25 x 10

FST7 Leg Extensions
7 sets/10 reps/90lbs per leg

Standing Leg Curls
90 x 12 per leg
90 x 12
90 x 12


I'm taking the hack squats out as they aren't feeling too hot on my knees. I'm using a 531 squat routine and then close stance for four sets of ten afterwards for some extra volume.

-Ryan

[Assassin]

Broceps/Abs/Calves: 2/15/2012

Standing Calf Raises
"500lb stack" + 7 plates x 15 reps
"500lb stack" + 7 plates x 15 reps
"500lb stack" + 7 plates x 15 reps
"500lb stack" + 7 plates x 15 reps

Seated Calf Raises
140 x 15
160 x 15
160 x 15
160 x 15

Preacher Curls w/ Grip4orces
65 x 12
85 x 12
85 x 12
95 x 10

Straight Bar Curls w/ Grip4orces
65 x 15
65 x 15
65 x 15
65 x 15 <-- super awesome Swoly Land pump

Hammer Curls w/ Grip4orces
30s x 10
30s x 10
30s x 10
30s x 10

Pulldown Abs
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 15


I watched a video of Phil Heath yesterday and was just blown away by his arm development. I saw him doing barbell curls with 75lbs on the bar. I saw a video of jay Cutler doing something similar with his Fat Gripz with 65 or 75lbs on the bar as well. My arms are close to 10" smaller than either of those guys, so a bit more volume with a lighter weight should force some blood into my broceps and hopefully induce some growth.

-Ryan

[Assassin]

Shoulders/Triceps: 2/17/2012

OHP
warmups
180 x 8
225 x 6 <-- Push Press
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10 <-- had to add in a little leg drive to finish this set

Lateral Raises
30s x 10
30s x 10
30s x 10
30s x 10

Monster Mini Band Pullaparts
50 reps
25 reps
25 reps

Frankl's
50s x 10
50s x 10
50s x 10
50s x 10
65s x 10 <-- next week I'll do all sets with the 65s

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


Solid workout. The extra 5 sets of 10 on OHP are beyond killer, but I think will help puts some size back on my shoulders.

-Ryan

[Assassin]

Back: 2/18/2012

Bent Over Rows
warmups
185 x 5
225 x 5
275 x 10

Shrugs
225 x 5
315 x 5
405 x 36 <-- new rep PR. Grip/straps started to slip. I think I would have been good for around 40.

Close Grip Pulldowns
180 x 10
195 x 10
210 x 10

FST7 Pulldowns
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Slept terribly the night before, so I opted to do bent over rows instead of deadlifts. I'll do my deads and RDLs next week. I'm thinking about alternating between the two.

-Ryan

[Kamross07]

Great log here keep it up!

[Assassin]

Great log here keep it up!

Thanks, Kamross07!

[AZmusclefreak]

we're going to need photos of that yoke bro! fuuuuuuuuuuuuuuuk

[Assassin]

we're going to need photos of that yoke bro! fuuuuuuuuuuuuuuuk

I AM getting ready for a bodybuilding show. I'm sure in another month or two Shelby will have some before/after or pre-show pics up. I don't have the biggest traps in the world, but they will NOT be lacking when I'm on stage. Traps and legs will be golden come showtime. Everything else...

[Assassin]

Chest/Triceps: 2/20/2012

Low Incline Barbell Bench
warmups
185 x 5
205 x 5
230 x 5
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

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

Uppercut (?) Flys
25s x 10
30s x 10
35s x 10

Pec Deck
120 x 5
100 x 5
80 x 10
80 x 10

FST7 Dips
7 sets/10 reps/-60

Light Band Pushdowns
100 reps total in 4 sets

Lying Tricep Extensions
50s x 9
50s x 9
50s x 9
50s x 9

Solid workout. Starting to grow a chest!



Deload Squat: 2/21/2012

Squats
warmups
205 x 5
255 x 5
305 x 5
::BB stance::
305 x 10
305 x 10
305 x 10
305 x 10
305 x 10


Short workout. Part of the team is getting ready for a meet this Saturday, so I was there to help them out.

-Ryan

[Assassin]

Broceps, Abs, and Calves: 2/22/2012

Barbell Curls w/ Grip4orces (~1 minute rest between sets)
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8

Preacher Curls w/ G4's (~1 minute rest between sets)
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8

DB Curls w/ G4s
30s x 8
30s x 8
30s x 8

Dante Forearms
30 x 10 per arm
40 x 10
50 x 10

I like the 8 x 8 routine for arms. I think I might incorporate that some more in the future.

-Ryan

[Assassin]

Shoulders/Triceps: 2/24/2012

OHP
warmups
135 x 5
150 x 5
170 x 5

Lateral DB Raises w/ 45 second rest
30s x 8
30s x 8
30s x 8
30s x 8
30s x 8
30s x 8
30s x 8
30s x 8

Monster Mini Pull Aparts w/ 45 second rest
8 sets of 15 reps

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

Frankl's
65s x 10
65s x 10
65s x 10
65s x 10

V-Bar Pushdowns
180 x 10
260 x 6
260 x 6
260 x 5
230 x 6
200 x 8

I really like how the cross chest Hammer Strengths hit my upper chest. Basically, you sit on a Hammer Strength bench and face almost perpendicular to the handle and push it across the chest. It really hits the upper middle part of my chest, which is the most lacking. Might start doing these on chest and shoulder days to get a little extra volume/blood to that area.

-Ryan