Training day 02-04-2012

I spent the better part of last night working on this blog, trying to get it as ready as possible for launch as fast as possible.

I am no web programmer, but I am not horrible either.

It could be worse, it could look like this.

Nothing worse than scrolling the entire page to get what you want.

At least the stone ages passed me by.

Onto today’s lift.

3CT PAUSE BENCH
Set 1: 45 lbs × 10
Set 2: 135 lbs × 5
Set 3: 185 lbs × 3
Set 4: 225 lbs × 3
Set 5: 275 lbs × 3
Set 6: 315 lbs × 3
Set 7: 365 lbs × 3

Used a “normal” bench and going from a competition bench to a skinny, sliding bench really makes a difference.

BENCH
Set 1: 225 lbs × 20

Touch and go. Volume set. Kinda surprised I got 20 after all of the previous work.

STANDING DB PRESS
Set 1: 45 lbs × 12
Set 2: 55 lbs × 12
Set 3: 55 lbs × 15

KELSO SHRUGS
Set 1: 90 lbs × 12
Set 2: 90 lbs × 12
Set 3: 90 lbs × 12

CABLE CURLS
Set 1: 130 lbs × 12
Set 2: 137 lbs × 12
Set 3: 144 lbs × 12

DUMBBELL EXTENSIONS
Set 1: 40 lbs × 12
Set 2: 40 lbs × 12
Set 3: 40 lbs × 12

20m elliptical.

Screw cardio.

But gawd bless the pump.

____


Check out the Ashman Strength System e-book.


Join the Ashman Strength Facebook Page.


Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.


To inquire about training, contact us for more information.

Comment