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ashley's STS and grip training log
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Default ashley's STS and grip training log - 03-09-2008, 09:04 PM

all comments welcome

this log is going to be 2 logs in one logging both STS and grip training

stats and pics will be posted up on monday/tuesday

sts diet.doc
sts routine v1.doc




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two

Last edited by ashley willcox; 03-11-2008 at 03:49 PM.
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Default 03-09-2008, 09:19 PM

Give it hell Ash!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
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Default 03-09-2008, 09:24 PM

Quote:
Originally Posted by RickB View Post
Give it hell Ash!
thanks rick i will give it my all




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 03-09-2008, 10:44 PM

I will be watching this one.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 03-10-2008, 09:07 PM

thanks mac




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 03-10-2008, 09:26 PM

Hit it hard Ashley!!


Jack3D and that's it, nothing else other then FOOD
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Default 03-10-2008, 09:51 PM

Quote:
Originally Posted by omaha16859 View Post
Hit it hard Ashley!!
i will




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 03-11-2008, 03:52 PM

i will post up the numbers for today and yesterday in about an hour i am changing the dumbell pullovers to a lat pulldown starting next tuesday




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 03-11-2008, 08:12 PM

monday 10/3/08 1st day of the prime phase


cardio running 45 mins

CHEST
warm up sets
1 - 12 reps 17.3kg (38.1lbs)
2 - 8 reps 17.3kg (38.1lbs)

working sets
barbell decline press -key exercise 1 - 14 reps 27.3 kgs (60.2lbs) *1
barbell bench press -secondary exercise 1 - 15 reps 27.3 kgs (60.2lbs)

CALVES
warm up sets
1 - 12 reps 17.3kg (38.1lbs)
2 - 12 reps 17.3kg (38.1lbs)

working sets
standing calve raise -key exercise 1 - 12 reps 27.3 kgs (60.2lbs)
seated calve raise - secondary exercise 1 - 12 reps 17.3kg (38.1lbs)*2

*1 i could have got one more

*2 the weight was to light

overall notes
the workout was quick and easy i almost had all of the weight amonts correct.




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two

Last edited by ashley willcox; 03-11-2008 at 10:00 PM.
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Default 03-11-2008, 09:51 PM

tuesday 11/3/08 2nd day of the prime phase

cardio running 45 mins


BACK
warm up sets
1 - 12 reps 17.3kg (38.1lbs)
2 - 12 reps 27.3 kgs (60.2lbs)

working sets
deadlift -key exercise 1 - 14 reps 47.3 kgs (60.2lbs) *1


LAT WIDTH
working sets

medium grip pull up - secondary exercise 1 - *2

secondary exercise decline dumbbell pullover *3

LAT THICKNESS
bent over barbell rows- key exercise 1-12 reps at 27.3 kgs (60.2lbs)*4

bent over dumbell rows- secondary exercise 1 -16 reps at 11kg (24.3lbs) *5

*1 my grip was starting to go after 4 reps

*2 it took a few attempts to get the 12 reps and i was just using my body weight

COLOR="red"]*3[/COLOR] i dropped this as i didnt like the exercise with the amount of room i have i will be changing this to lat pulldowns to be performed at the gym

*4 to light

*5 to light

overall notes
i need to go heavier on the exercises marked *4 and *5




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two

Last edited by ashley willcox; 03-11-2008 at 10:00 PM.
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Default 03-13-2008, 09:51 AM

wednesday 12 march

shoulders

standing dumbell presses key exercise 12 reps 11 kg (24.3lbs)

dumbbell lateral raises secondary exercise 15 reps 5.6 kgs (12.3lbs)

front raises secondary exercise 15 reps 5.6 kgs (12.3lbs)

traps

standing dumbel shrugs 15 reps 11kg (24.3lbs)

cardio 45mins

the weights was spot on i will up the weight slightly next week for the dumbbell shrugs

shoulders are one of my week areas

pics and stats are here http://forum.illpumpyouup.com/showthread.php?t=11030




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two

Last edited by ashley willcox; 03-13-2008 at 10:31 AM.
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Default 03-13-2008, 11:31 AM

The best advice I could give you is be consistent in your diet and training multiply that by time and it = SUCCESS. Git er done!
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Default 03-13-2008, 08:24 PM

thanks rob




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 03-15-2008, 08:56 PM

my sts will most likely be put on hold for 2 weeks for reasons stated here http://forum.illpumpyouup.com/showpo...&postcount=392

i will update with thursdays and fridays workout tomorrow night




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 03-24-2008, 09:36 PM

i know ive not been updating this as often as i was going to but i will start again in about a week as soon as my hours get back to normal at work. im still doing the prime workouts when i can as they keep asking me to come in early. after speaking to ronnie to check to see if the prime can be done longer im going to run the prime for another two weeks when my hours are normal so that i can spend time doing the blast with the right mindset. im still getting my morning cardio in




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 03-24-2008, 09:45 PM

Hang in there, life first then hugeness.


Jack3D and that's it, nothing else other then FOOD
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Default 03-27-2008, 09:04 PM

45 mins cardio plus grip training




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 03-31-2008, 12:21 PM

45 mins cardio




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 04-03-2008, 07:07 PM

thursday cardio 45 mins

and i also went out to a pub/bar for a few hours with some colleagues from work for a drink and a meal, i didnt really drink that much i had 3 pints of guinness, single shot of vodka and red bull and a double jack daniels and for the meal a salad with a grilled chicken breast and backon with a salad




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 04-03-2008, 07:20 PM

what are you doing for cardio ashley.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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