Diary of the Ashman

[Rot-Iron66]

WTF, does everyone have a pendulum squat besides me?!?

First, what a great log.. The detail (nutrition, workout, etc) fantastic...
Second, the Pendulum SQ has really taken off in popularity lately.

Gym I go to bought this one back in 1999, machine is still like new today. Only a few of us use it...

 

[Fvckinashman]

thank you, I try to keep it easy to read and understand

 

[Fvckinashman]

Going to post all my meals tomorrow with the macro breakdowns of them.

 

[Fvckinashman]

Ok, forgot to take pics of my meals because I am an asshole. shit is so fucking busy lately with the gym and working towards the re-launch of the open gym model

Yesterday's workout:

Seated Calf Raise (Machine) - worked to a RP set
Set 1: 145 lb × 16

Machine Rdl - 3x10+ on last set
Set 1: 270 lb × 10
Set 2: 270 lb × 10
Set 3: 270 lb × 14

Hack Squat Reverse Band - Work to a heavy 8 and drop set of 12+
Set 1: 360 lb × 8
Set 2: 180 lb × 12

45 Degree Extension - 3x10 - need work on lumbar area
Set 1: +100 lb × 10
Set 2: +100 lb × 10
Set 3: +100 lb × 10

Leg Extension (Machine) - new machine, Nautlius. I love their shit - Work to a RP
Set 1: 140 lb × 18

Preacher Curl (Barbell) - 3x10
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 10

Incline Curl (Dumbbell) - work to a RP
Set 1: 30 lb × 16

Today's session:

Arsenal OHP - work to a heavy 8 and drop set to 12+
Set 1: 240 lb × 8
Set 2: 180 lb × 8 - fucking SPENT after that PR set

Smith Machine Incline - Work to a heavy 10
Set 1: 255 lb × 10

Machine Chest Fly - Work to a RP set
Set 1: 180 lb × 12

Incline Bench Facing DB Laterals - work to a RP set
Set 1: 20 lb × 20

Rear Delt Machine Fly - 4x20
Set 1: 100 lb × 20
Set 2: 100 lb × 20
Set 3: 100 lb × 20
Set 4: 100 lb × 20

Arsenal Dip - Work to a RP Set
Set 1: 135 lb × 16

Back day tomorrow and I am hitting PR's consistently now. I feel a lot of changes

 

[Fvckinashman]

Sunday's training went very well.

Bodyweight is creeping up slowly. It's kind of a bitch to NOT eat everything in sight. I eat healthy but my nemesis lately is chocolate rice cakes with PB and Jelly... fuck, whyyyyyy

Ok training:

Seated Leg Curl (Machine) - Work to hardest 15
Set 1: 150 lb × 14

Pendulum Squat - Work to a heavy 8
Set 1: 25 lb × 8
Set 2: 50 lb × 8
Set 3: 75 lb × 8
Set 4: 100 lb × 8

Lying Leg Curl (Machine) - Work to a RP
Set 1: 100 lb × 15

Sissy Squat - one set to RP
Set 1: 22 reps

Calf Press on Leg Press - Work to a RP
Set 1: 180 lb × 22

Bicep Curl (Cable) - Work to a RP
Set 1: 120 lb × 20

I know goddamn well the HGH doesn't work this fast and I am not taking anything else I normally don't take (i.e. TRT), but something is working WELL this training cycle as I am really seeing progress rather swiftly

 

[Send0]

Sunday's training went very well.

Bodyweight is creeping up slowly. It's kind of a bitch to NOT eat everything in sight. I eat healthy but my nemesis lately is chocolate rice cakes with PB and Jelly... fuck, whyyyyyy

Ok training:

Seated Leg Curl (Machine) - Work to hardest 15
Set 1: 150 lb × 14

Pendulum Squat - Work to a heavy 8
Set 1: 25 lb × 8
Set 2: 50 lb × 8
Set 3: 75 lb × 8
Set 4: 100 lb × 8

Lying Leg Curl (Machine) - Work to a RP
Set 1: 100 lb × 15

Sissy Squat - one set to RP
Set 1: 22 reps

Calf Press on Leg Press - Work to a RP
Set 1: 180 lb × 22

Bicep Curl (Cable) - Work to a RP
Set 1: 120 lb × 20

I know goddamn well the HGH doesn't work this fast and I am not taking anything else I normally don't take (i.e. TRT), but something is working WELL this training cycle as I am really seeing progress rather swiftly

I think the recovery effect from GH is immediate, while the other benefits take longer to realize.

Maybe what you are experiencing is that improved recovery, which translates into the progress in your training?

 

[Fvckinashman]

It is possible yes, but I have no idea. I have 8 kits of it and I am not even done with kit one. Plus I am only doing 2iu per day. I am not taking it to have side effects from high dosages, I want to run it for a while and play the long game

 

[Fvckinashman]

Today's workout was another stellar one:

Incline Prone Rear Delt Fly - 4x10+
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10
Set 4: 45 lb × 12

Arsenal Incline - Work to a 8RM
Set 1: 270 lb × 9

2 more reps than last week

Bench Press (Dumbbell) - Work to a 10RM and do a drop set
Set 1: 110 lb × 11
Set 2: 80 lb × 11

2 more reps than last week

DB Shoulder Press - Work to a heavy 8
Set 1: 85 lb × 8

Cable Laterals - Work to a RP, add drop set
Set 1: 55 lb × 10
Set 2: 40 lb × 8

Overhead Rope Tricep Extension - 4x12+
Set 1: 100 lb × 12
Set 2: 100 lb × 12
Set 3: 100 lb × 12
Set 4: 100 lb × 15

 

[Fvckinashman]

Today's session

Seated Calf Raise (Machine) - work to a RP
Set 1: 135 lb × 19

Hack Squat Reverse Band - work to a heavy 8 and do a drop set to 10-12 reps
Set 1: 410 lb × 5 (heavy AF today)
Set 2: 270 lb x 12

Leg Extension (Machine) - work to a RP
Set 1: 155 lb × 21

Machine Rdl - 3x10
Set 1: 360 lb × 8
Set 2: 360 lb × 8
Set 3: 360 lb × 8

45 Degree Extension - 3x12+
Set 1: +100 lb × 12
Set 2: +100 lb × 12
Set 3: +100 lb × 17

Preacher Curl (Barbell) 3x10+
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 11

Incline Curl (Dumbbell) - work to a RP
Set 1: 25 lb × 20

 

[Fvckinashman]

This training cycle is fucking perfect so far, I am just increasing across the board

Today:

Arsenal OHP - work to a heavy 8 and then back to 12-15
Set 1: 250 lb × 8
Set 2: 180 lb × 10

240x10 last week

Smith Machine Incline - work to a heavy 10
Set 1: 275 lb × 7

255x10 last week

Machine Chest Fly - work to a RP
Set 1: 180 lb × 15

Cable Y Raise - work to a RP
Set 1: 50 lb × 16

Arsenal Dip - Work to a RP
Set 1: 135 lb × 17

Videos

Press -

Bench -

 

[TeddyBear]

Today:

AM weight 220

Currently taking 20mg Proviron every day and 140mg Test Prop weekly using daily shots. Also added 2.5IU of Growth per day to assist.

Incline Prone Rear Delt Fly - 4x12 last set for max
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Set 4: 40 lb × 16

Arsenal Incline - Work to a 8RM and drop to 12-15
Set 1: 250 lb × 7
Set 2: 180 lb × 10

Bench Press (Dumbbell) - heavy 10 and a triple drop
Set 1: 110 lb × 10
Set 2: 70 lb × 7
Set 3: 55 lb × 7
Set 4: 45 lb × 5

Cable Laterals - Work to an RP set
Set 1: 50 lb × 14

DB Shoulder Press - Work to a heavy 10
Set 1: 85 lb × 7

Overhead Rope Tricep Extension - 4x12
Set 1: 100 lb × 12
Set 2: 100 lb × 12
Set 3: 100 lb × 12
Set 4: 100 lb × 12

Increased either reps or weight from last week across the board.

Growing time

I’m late to this, but this is a sick physique man. Those legs are diced and your upper body is thick. Looking really good.

 

[The Phoenix]

This training cycle is fucking perfect so far, I am just increasing across the board

Today:

Arsenal OHP - work to a heavy 8 and then back to 12-15
Set 1: 250 lb × 8
Set 2: 180 lb × 10

240x10 last week

Smith Machine Incline - work to a heavy 10
Set 1: 275 lb × 7

255x10 last week

Machine Chest Fly - work to a RP
Set 1: 180 lb × 15

Cable Y Raise - work to a RP
Set 1: 50 lb × 16

Arsenal Dip - Work to a RP
Set 1: 135 lb × 17

Videos

Press -

Bench -

I watched some of your other vids on Vimeo. Like your save the dogs tshirt!

 

[Fvckinashman]

I watched some of your other vids on Vimeo. Like your save the dogs tshirt!

thank you, some of those videos are old as hell

 

[Fvckinashman]

I’m late to this, but this is a sick physique man. Those legs are diced and your upper body is thick. Looking really good.

thank you! I am up to almost 240 now, I need to gain more size for the next show so we are pushing calories and training HARD... June 11 is the date

 

[Fvckinashman]

Taking today off, need it... resting all day

 

[The Phoenix]

Taking today off, need it... resting all day

Shabbat Shalom!


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[Fvckinashman]

Shabbat Shalom!


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truth

 

[Fvckinashman]

Rest day ink - blackbeard interpretation

 

[Send0]

Rest day ink - blackbeard interpretation

I like that!

 

[Fvckinashman]

thanks!