Training day 04-14-2013

Seems like whenever I’m lifting at Old School Iron in Brookpark, OH, I have better workouts. Its a shame its 40 minutes away from where I live…

Rehab/light work continues:

HAMSTRING CURLS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

SPIDER BAR SQUAT
Set 1: 80 lbs × 5
Set 2: 170 lbs × 5
Set 3: 220 lbs × 3
Set 4: 220 lbs × 3
Set 5: 260 lbs × 3
Set 6: 260 lbs × 3
Set 7: 280 lbs × 3

SPIDER BAR GOOD MORNINGS
Set 1: 170 lbs × 8
Set 2: 170 lbs × 8
Set 3: 170 lbs × 8

DB RDL
Set 1: 40 lbs × 12
Set 2: 40 lbs × 12

LEG EXTENSION
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 16

3ct hold at top in contracted state. With the last set I lowered the weight with one leg at a time for a mega eccentric overload.

DUMBBELL ROWS
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

CHAIN CURLS
Set 1: 40 lbs × 10
Set 2: 40 lbs × 10
Set 3: 40 lbs × 10

WEIGHTED DECLINE SITUPS KB HELD OVERHEAD

Set 1: 30 lbs × 10
Set 2: 30 lbs × 10
Set 3: 30 lbs × 10
Great workout considering its gotta be light for a while…
-----

Buy the Ashman Strength Ebook here


Join the Elite Athlete Development Facebook Page - the training home of Ashman Strength and Bartl Athletic Development.


Join the Ashman Strength Facebook Page.


Ashman Strength is located at City Gym KC at 7416 Wornall Road in KCMO.


Reach me through the contact page.

Comment