10-28-2012 Workout

BUFFALO BAR SQUAT
Set 1: 145 lbs x 5
Set 2: 145 lbs x 5
Set 3: 145 lbs x 5
Set 4: 235 lbs x 3
Set 5: 235 lbs x 3
Set 6: 235 lbs x 3
Set 7: 235 lbs x 3
Set 8: 255 lbs x 3
Set 9: 255 lbs x 3
Set 10: 285 lbs x 3
Set 11: 285 lbs x 3

Speed sets. 2ct pause in the hole, explode up as fast as humanly possible. Desperately need to work on my pop with weight, I am slower than a geriatric old man in a wheelchair right now.

SWINGS
Set 1: 55 lbs x 20
Set 2: 55 lbs x 20
Set 3: 55 lbs x 20

Another small tweak to my program. KB swings have always done me well for my power, posterior chain and lower back health. So its time to bring them back. Looking to get a couple heavy bells soon.

LEG EXTENSION
Set 1: 170 lbs x 15
Set 2: 170 lbs x 13

HAMSTRING CURLS
Set 1: 150 lbs x 13
Set 2: 150 lbs x 10

Supersetted these two. Just a little extra smash to my already worked legs.

SHRUGS
Set 1: 405 lbs x 10
Set 2: 405 lbs x 10
Set 3: 405 lbs x 10

NEUTRAL GRIP PULLUPS
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

HAMMER CURLS
Set 1: 55 lbs x 10
Set 2: 55 lbs x 10
Set 3: 55 lbs x 10

STANDING ABS
Set 1: 150 lbs x 15
Set 2: 150 lbs x 15

15 minutes treadmill hill walking
10.0 Incline
4.0-4.5 MPH

Need to keep on the cardio.

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