01-21-2013 Workout

BENCH
Set 1: 135 lbs × 8
Set 2: 225 lbs × 8
Set 3: 275 lbs × 8
Set 4: 295 lbs × 8
Set 5: 315 lbs × 8

Easy 8 here

HAMMER STRENGTH BENCH
Set 1: 270 lbs × 10
Set 2: 270 lbs × 10
Set 3: 270 lbs × 5
Set 4: 180 lbs × 9

Last set was a drop set. Fatigued out before 10 reps with 270.

SEATED PIN PRESS
Set 1: 135 lbs × 5
Set 2: 155 lbs × 5
Set 3: 185 lbs × 5
Set 4: 225 lbs × 4

Brutal little shits.

CABLE ROWS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15

TRICEP PRESSDOWNS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 130 lbs × 19 (12, 4, 3)

Rest paused the last set.

SEATED CALF RAISES
Set 1: 90 lbs × 12
Set 2: 90 lbs × 12
Set 3: 90 lbs × 12

15m elliptical

-----

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