Three boarding it


135 x 10
225 x 5
275 x 5
315 x 5
365 x 3
405 x 2
315 x 10
Overhand Cable Rows
150 x 12
190 x 10
210 x 2 x 10
DB Laterals
30 x 10
40 x 2 x 10
Tricep pressdowns
190 x 3 x 10
Tomorrow is some more accessory work.
John Shaffer, the National Guardsman who is going to Afghanistan in September, hit some good numbers today in his session.  He is smoking his PT tests, getting bigger and more defined and works his fucking balls off in the gym.
He exemplifies the attitude that my people have.

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Dump, and Hump
Facebook group run by myself and my wife, Sarah. We talk about fitness, health, the gut biome, and sexuality.

Ashman Strength is located at City Gym KC at 7416 Wornall Road in KCMO.

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