08-22-2012 Workout

OLYMPIC SQUAT
Set 1: 135 lbs x 4
Set 2: 225 lbs x 4
Set 3: 315 lbs x 4
Set 4: 315 lbs x 4
Set 5: 335 lbs x 4
Set 6: 335 lbs x 4

Legs are STILL sore as hell from the last leg workout, that’s what I get for German Volume Training my extensions and curls.

So these were nowhere NEAR close to a weight I wanted to do… nowhere near close

DUMBBELL LEG CURLS
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8

Hard as hell, especially with brutalized hamstrings.

Z PRESS
Set 1: 45 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 155 lbs x 6

SEATED DUMBBELL SHRUGS
Set 1: 120 lbs x 12
Set 2: 120 lbs x 12
Set 3: 120 lbs x 12

CHINUPS
Set 1: 7 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 6 reps

CABLE CURLS
Set 1: 170 lbs x 8
Set 2: 170 lbs x 8
Set 3: 170 lbs x 8

STANDING ABS
Set 1: 150 lbs x 20
Set 2: 210 lbs x 12
Set 3: 210 lbs x 12

Combined two workouts into one without all the extra volume, tried to find bang for your buck exercises….

Things are coming together rather nicely 🙂

-----

Buy the Ashman Strength Ebook here


Join the Ashman Strength Facebook Page.


Be a part of the pretty awesome Pump,
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.


Reach me through the contact page.

Comment