Diary of the Ashman

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Thanksgiving muffins for the gathering tomorrow with my girl and our friends

Ingredients:
1. Gluten free flour
2. Sweet potatoes
3. Pecans
4. Dried cranberries
5. Coconut oil
6. @tacticalories peace keeper seasoning
7. @redmondrealsalt real salt
8. Eggs
9. Baking powder
10. Baking soda
11. Bourbon
12. Sugar
13. Monk fruit (subbed half for the sugar)

Baked. Cooled. Stored in the fridge.

I tried a small piece and these motherfuckers are insane
 

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Thanksgiving workout was superb:

Arsenal OHP - work to a heavy 8 and then back off to 12
Set 1: 230 lb × 7
Set 2: 140 lb × 12

Smith Machine Incline - work to a heavy 10
Set 1: 235 lb × 11

Coastal Cable Crossover - work to a RP
Set 1: 90 lb × 13

Cable Y Raise - work to a RP
Set 1: 50 lb × 15

Cable Rear Delt Fly 4x15+
Set 1: 40 lb × 18
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Set 4: 40 lb × 18

Arsenal Dip - Work to a RP
Set 1: 115 lb × 16

20m Treadmill Incline 5.5 at 4.0 MPH

Ate 3 pounds of turkey and 8 muffins today. Gained 3 pounds from my normal evening weight. Damn, guess my body REALLY wants the calories
 
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Todays workout:

Pull Up - 3 sets
Set 1: +220 lb × 10
Set 2: +220 lb × 9
Set 3: +220 lb × 9

Pullover (Machine) - 12RM
Set 1: 230 lb × 12

Rogers Seated Row - GREAT new machine at our gym
Set 1: 360 lb × 14

Got a text from gym members, the 11am person forgot to come in so I had to leave my workout and speed to my gym. Dammit. I finished the workout there modifying two things.

Bent Over One Arm Row (Dumbbell) - Work to a max rep set
Set 1: 97 lb × 15 (used my FatBells)

Kirk Row with DB
Set 1: 80 lb × 10
Set 2: 80lb x 10
Set 3: 80lb x 10

Workout success despite interruption
 
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Spent all day yesterday moving up five floors to a larger apartment. 15k+ steps later and a hauling shit around is quite a long day.

Today was leg day:

Seated Leg Curl (Machine) - work to a heavy 15, all I had today
Set 1: 130 lb × 13

Power Squat Pro - work to a heavy 6
Set 1: 540 lb × 7
Set 2: 630 lb × 7
Set 3: 720 lb × 6

Sissy Squat - RP set
Set 1: 19 reps

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

Calf Press on Seated Leg Press - max reps on final set
Set 1: 270 lb × 20
 
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God bless you guys who can eat the same thing every day. If I ever HAD to do that, I'd be eating beef every day.
 
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I hear you. It's easy for me. My schedule is absolute insanity with owning a gym, training, online clients (training and nutrition), and taking time for me. Structuring my meals this way keeps me sane with one area of my life.
 
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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
 

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Today's Session was another winner

Seated Calf Raise (Machine) - Work to a RP
Set 1: 135 lb × 17

Glute Leg Press - heavy 10 drop to 15-20
Set 1: 720 lb × 11
Set 2: 540 lb × 18

Hack Squat Reverse Band - Heavy 8 clustered to 25-30 reps
Set 1: 320 lb × 8
Set 2: 320 lb × 8
Set 3: 320 lb × 9

Romanian Deadlift (Barbell) - 3x10
Set 1: 230 lb × 10
Set 2: 230 lb × 10
Set 3: 230 lb × 10

Leg Extension (Machine) - Work to a RP
Set 1: 140 lb × 15

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: 35 lb × 14
 

CJ

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Today's Session was another winner

Seated Calf Raise (Machine) - Work to a RP
Set 1: 135 lb × 17

Glute Leg Press - heavy 10 drop to 15-20
Set 1: 720 lb × 11
Set 2: 540 lb × 18

Hack Squat Reverse Band - Heavy 8 clustered to 25-30 reps
Set 1: 320 lb × 8
Set 2: 320 lb × 8
Set 3: 320 lb × 9

Romanian Deadlift (Barbell) - 3x10
Set 1: 230 lb × 10
Set 2: 230 lb × 10
Set 3: 230 lb × 10

Leg Extension (Machine) - Work to a RP
Set 1: 140 lb × 15

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: 35 lb × 14
I love your training style!!! 🥰
 

TODAY

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Pull Up - 3 sets
Set 1: +220 lb × 10
Set 2: +220 lb × 9
Set 3: +220 lb × 9
Good lord, these are impressive numbers. How does one even load this? I always found anything over 135 on a weight belt to be a logistical nightmare.
 
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Good lord, these are impressive numbers. How does one even load this? I always found anything over 135 on a weight belt to be a logistical nightmare.

Don’t kid yourself my man. That’s my body weight. Not loaded. Lol

I’m strong but I’m not that strong


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TODAY

Elite
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Don’t kid yourself my man. That’s my body weight. Not loaded. Lol

I’m strong but I’m not that strong


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Lol, gotcha. Still impressive stuff in this log.
 
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thanks man, shit... this is old me. Ten years ago was a different breed
 
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Today's session. Another good one:

Arsenal OHP - heavy 8, drop to 12-15
Set 1: 230 lb × 8
Set 2: 160 lb × 10

Smith Machine Incline - heavy 10
Set 1: 245 lb × 10

Machine Chest Fly - work to a RP
Set 1: 170 lb × 15

Cable Y Raise - work to a RP
Set 1: 50 lb × 15

Cable Rear Delt Fly 3x15, 1xAMAP
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Set 4: 40 lb × 21

Arsenal Dips - work to a RP
Set 1: 135 lb x 15
 
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This week was a killer week of training, then again I ate a LOT this week so I am sure that helps

Reigning that back in tomorrow because now I have a show date in mind

Today:

Pull Up - 3x10+ (225 is bodyweight)
Set 1: +225 lb × 10
Set 2: +225 lb × 10
Set 3: +225 lb × 10

Pullover (Machine) - work to a heavy 12
Set 1: 270 lb × 9

Jumped fro 235 to 270

Rogers Seated Row - Work to a RP
Set 1: 360 lb × 15

Rhomboid Seated Cable Row - Heavy 15 to a drop set
Set 1: 195 lb × 14
Set 2: 150 lb × 13

Wendler Row - Work to a RP
Set 1: 225 lb × 25
 

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Today's session:

Seated Leg Curl (Machine)
Set 1: 140 lb × 15

Notes: Work to hardest 15

Pendulum Squat
Set 1: 95 lb × 6

Work to a hard six and this machine is NASTY AND HUMBLING FUCK

Hip Belt Machine Good Morning
Set 1: 95 lb × 12
Set 2: 95 lb × 12
Set 3: 95 lb × 12

Sissy Squat
Set 1: 20 reps

Notes: 1xRP

Calf Press on Leg Press
Set 1: 180 lb × 10

Work to a RP - used a seated leg press, Rogers hip press, and it made this exercise fucking brutal. I will continue to use it

Bicep Curl (Cable)
Set 1: 120 lb × 13
Set 2: 90 lb × 10
Set 3: 70 lb × 7

Notes: max reps and drop set
 

CJ

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

The Phoenix

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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

Awesome progress brother


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