10-15-2012 Workout

2CT PAUSE BENCH
Set 1: 45 lbs x 10
Set 2: 135 lbs x 5
Set 3: 185 lbs x 2
Set 4: 225 lbs x 1
Set 5: 275 lbs x 1
Set 6: 315 lbs x 1
Set 7: 365 lbs x 1
Missed 435 at lockout

So… goddamn… close…

PLATE RAISES
Set 1: 45 lbs x 10
Set 2: 45 lbs x 10
Set 3: 45 lbs x 10

BAND SCAPULA RETRACTIONS WITH HEAVY BAND
Set 1: 15
Set 2: 15
Set 3: 15

These are nasty little shits, didn’t think they would be that bad, but they were.

BARBELL PAUSE EXTENSIONS
Set 1: 85 lbs x 10
Set 2: 85 lbs x 10
Set 3: 85 lbs x 10

On the floor, bar behind me, do a bar tricep extension, return bar to floor. Wash, rinse, repeat. Excellent Exercise.

Thanks to training partner Brandon for the two exercise tips of band retractions and pause extensions. He’s 19, proving the theory that you always learn from everyone.

-----

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