Ashlei's muscle building log - Let's Do This!

[psychodiver9]

psycho, y u stealin all my game?

I married bro it's all you. Someone needs to snag this girl quick though

[DanYaSon747]

Great job on the exam. Smart, strong, beautiful, can cook, watches football. What else do you want?

psycho, y u stealin all my game?

[Ashlei]

Again...tl;dr

brb ignoring

Great job on the exam. Smart, strong, beautiful, can cook, watches football. What else do you want?

Aww thanks Ryan! You can make WK comments in my log all you want.

You know all the white (knight) things to say. LOL, just kidding.

Lol this. Only, I'm not kidding

lol!

psycho, y u stealin all my game?

It's good to be back to logging.

I married bro it's all you. Someone needs to snag this girl quick though

[snrygo]

Damn, my parents threw out my white armor last week on recycling day! Can I still be a white knight if I use my bday suit as armor?

[Ashlei]

Leftover biscuit and blueberry jam from Tupelo Honey Cafe (Asheville, NC), 2 fried eggs, coffee....and no clue what's in the ramekin:



Chili-lime shrimp tacos with guac, sour cream, onions, kale, and mozzarella:


Savory oats with 2 fried eggs, asparagus, onions, jalapeno-cilantro hummus and hot sauce:


Broccoli pot pie, chicken tikka masala, peas and broccoli:

[Ashlei]

BBQ Chicken Salad with red onions and mozzarella:


Savory oats with 2 fried eggs, onions, mozzarella, jalapeno-cilantro hummus and hot sauce:


Braised short ribs and peas:


Savory oats with 2 fried eggs, spinach, onions, mozzarella, jalapeno-cilantro hummus and hot sauce:


^Yes, I've been eating this just about every day the past week or so. Tastesgoodman.

Salad (spring mix) with cucumbers, green olives, haricot verts, sockeye salmon, and a fried egg:

[alex2363]

BBQ Chicken Salad with red onions and mozzarella:


Savory oats with 2 fried eggs, onions, mozzarella, jalapeno-cilantro hummus and hot sauce:


Braised short ribs and peas:


Savory oats with 2 fried eggs, spinach, onions, mozzarella, jalapeno-cilantro hummus and hot sauce:


^Yes, I've been eating this just about every day the past week or so. Tastesgoodman.

Salad (spring mix) with cucumbers, green olives, haricot verts, sockeye salmon, and a fried egg:

I just gained 10 pounds...i mssed your foody porn

[snrygo]

Wait wait wait wait. HOLD THE FUKKING PRESS!

























How the hell did you get sockeye offseason?

[Ashlei]

I just gained 10 pounds...i mssed your foody porn

It is pretty epic. lol It will come in waves like this instead of daily. Uploaded a couple weeks worth of pics from my dSLR right there.

Wait wait wait wait. HOLD THE FUKKING PRESS!



How the hell did you get sockeye offseason?

Frozen Always buy more when it's on sale in season and freeze it. Or buy it already frozen.

[anuragp122195]

Awesome job on that exam. I know it feels awesome when someone gets good grades AND good lifts at the same time. As for the food, everything looks so gourmet! Tacos, perfectly cooked pot pie, & my favorite sockeye salmon. BTW, do you have some crazy method to making your PERFECT fried eggs? Fried eggs are simple, but those look damn delicious.

[snrygo]

It is pretty epic. lol It will come in waves like this instead of daily. Uploaded a couple weeks worth of pics from my dSLR right there.



Frozen Always buy more when it's on sale in season and freeze it. Or buy it already frozen.

When it comes to salmon, I am a purist. Fresh sockeye or nothing! Srs.

I can't wait until the summer again both for the biking and the salmon lol

[DanYaSon747]

Broccoli pot pie, chicken tikka masala, peas and broccoli:

BBQ Chicken Salad with red onions and mozzarella:


Braised short ribs and peas:

[Ashlei]

Awesome job on that exam. I know it feels awesome when someone gets good grades AND good lifts at the same time. As for the food, everything looks so gourmet! Tacos, perfectly cooked pot pie, & my favorite sockeye salmon. BTW, do you have some crazy method to making your PERFECT fried eggs? Fried eggs are simple, but those look damn delicious.

Thank you! It was such a good morning, no exams until next Friday means a stress-free weekend.

The pot pie was a frozen one (Amy's organic), since I don't it's safe for me to have a whole pot pie here just for me. Considering making one soon anyway. Mmm pie crust!

The secret to my perfectly cooked eggs is a well-seasoned cast iron skillet.



^My favorite.

Sometimes I have to spray it before using but most of the time I don't I almost never use anything else when it comes to pans. Cast iron gives meats a great flavor, can go from stove to oven if I need, and make the best eggs. Non-stick would probably would too, but not be as crisp...which is my favorite part.

When it comes to salmon, I am a purist. Fresh sockeye or nothing! Srs.

I can't wait until the summer again both for the biking and the salmon lol

lol I'm a purist with just about everything, but fresh is expensive! So frozen it is. Or 'frozen at sea.'

Food porn delivers, eh?

[JasonDB]

Awesome food pron. Plus you brew your coffee in a french press (that is how I roll too).

I'd like to see a bit more barbell work and a bit less fluff in your workouts though. Go beast mode! Pink knights must be strong in order to defend the men folk.

[Ashlei]

Awesome food pron. Plus you brew your coffee in a french press (that is how I roll too).

I'd like to see a bit more barbell work and a bit less fluff in your workouts though. Go beast mode! Pink knights must be strong in order to defend the men folk.

French press is only the best way to drink coffee. *snob*

I can't squat or DL (back injured)...it sucks. Trust me, I want to do more BB work, but for now I must supplement. Please feel free to suggest stuff, as your suggestions and knowledge are above and beyond. (srs)

[JasonDB]

French press is only the best way to drink coffee. *snob*

I can't squat or DL (back injured)...it sucks. Trust me, I want to do more BB work, but for now I must supplement. Please feel free to suggest stuff, as your suggestions and knowledge are above and beyond. (srs)

Fair enough. How well do sled hack squats work with your lower back? Those + GHR should keep your thigh development up whilst the back heals.

[Ashlei]

Fair enough. How well do sled hack squats work with your lower back? Those + GHR should keep your thigh development up whilst the back heals.

Hack squats are a no go. I tried the last week and felt some back pain so I quit after 1 set.

I love GHRs, so I've got them in twice a week.

[JasonDB]

Hack squats are a no go. I tried the last week and felt some back pain so I quit after 1 set.

I love GHRs, so I've got them in twice a week.

Well at least you have the GHR and this gives you a great chance to work on hamstrings, which is a massively neglected muscle group for many. Can you leg press then? Also considering you can't properly overload your quads you could also do bodyweight squats at home nearly daily, around 3x20.

[Shazriki]

Going to have to start scrolling past the food pics, I nearly had a stroke when I read the last update Quite literally too much HNNG on one page.

[Ashlei]

Well at least you have the GHR and this gives you a great chance to work on hamstrings, which is a massively neglected muscle group for many. Can you leg press then? Also considering you can't properly overload your quads you could also do bodyweight squats at home nearly daily, around 3x20.

Massively neglected for me too, so I'm really focusing on them a lot trying to bring them up to par. I do leg press yes (squat press):



^I've been placing my feet more towards the middle/upper part to hit my hammies more instead of more towards the bottom which is how I usually do it. How do you feel about goblet squats? Also, I usually do walking DB lunges too, but have taken them out the past week since energy was not up to par.

Going to have to start scrolling past the food pics, I nearly had a stroke when I read the last update Quite literally too much HNNG on one page.

I know right? I miss your epic food porn, but I understand having to hit macros (plus lack of time from group projects and stuff) leads to less hhnnnnggg dishes.

[JasonDB]

Goblet squats are certainly better than bodyweight only... do they not bother your back also? Back squats and hack squats are both problematic... but goblet squats are not, which tells me the stress on your back is only painful in one direction of shearing stress... which means if the form was kept strict and upright maybe front squats will be an option for you.

[jaklcrow]

Hack squats are a no go. I tried the last week and felt some back pain so I quit after 1 set.

I love GHRs, so I've got them in twice a week.

I f my back up doing barbell hack squats every few months, you would think I would learn lol. But that suck

[Ashlei]

28 February 2012

BB Bench Press:
67.5lbs x 8, 8, 15 (max effort set)



BB OHP:
55lbs x 5, 5, 5

DB Row:
60lbs x 8, 7, 8, 8

Supinated, Close-Grip Pulldown:
105lbs x 8, 6, 6

Tricep Rope Pressdown:
40lbs x 11, 8

Cable Crunch:
65lbs x 20
70lbs x 13

[Ashlei]

Goblet squats are certainly better than bodyweight only... do they not bother your back also? Back squats and hack squats are both problematic... but goblet squats are not, which tells me the stress on your back is only painful in one direction of shearing stress... which means if the form was kept strict and upright maybe front squats will be an option for you.

Thanks for the input, Jason. I haven't done Goblet squats, but I don't think they'd hurt my back. My form is way better with them than back squats despite trying to correct my form on squats.

I f my back up doing barbell hack squats every few months, you would think I would learn lol. But that suck

Yep, same here. No more back squats for me.

[psychodiver9]

strong ass db rows

[phozosado]

hahahahhahahah

65 db row.

Calling you out, miss.

No way you're clocking 65 pounds on the DB without getting DANGEROUSLY close to BW chins. That back is STRONG. Are you gonna take a run at BW now?

[Ashlei]

strong ass db rows

Thanks Ryan! Feelsgoodman.

hahahahhahahah

65 db row.

Calling you out, miss.

No way you're clocking 65 pounds on the DB without getting DANGEROUSLY close to BW chins. That back is STRONG. Are you gonna take a run at BW now?

65lbs coming up soon! I'm waiting until I'm doing 10 reps almost all sets before moving up, just because of shoulder health. Such muscle-mismatch I have!

Bi's are a weak point keeping me from doing chins, BUT they're getting there. If I have a little momentum I can pull myself up the rest of the way for 1 chin.

SOON!

[snrygo]

Can you do singles or doubles for BW chins? Start with that and work your way up. They progress REAL FAST!

[Ashlei]

Can you do singles or doubles for BW chins? Start with that and work your way up. They progress REAL FAST!

Not yet, but I should start adding them in. I've been doing close grip pull downs trying to improve my strength that way, switching it up from assisted chins.

[snrygo]

Not yet, but I should start adding them in. I've been doing close grip pull downs trying to improve my strength that way, switching it up from assisted chins.

Soon.jpg