Training day 04-29-2013

DUMBBELL BENCH
Set 1: 50 lbs × 10
Set 2: 90 lbs × 12
Set 3: 90 lbs × 12
Set 4: 90 lbs × 12

Did these a little different today, hence the weight drop.

This was done in the tempo of 22×2

In layman’s terms I did this:

2 count down to my right pec

2 count hold

Explosive press

2 count hold at lockout

Why? Something different, that’s why.

DB FLOOR PRESS
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 100 lbs × 10

Having a handoff because I had one arm to work with was rather annoying.

MEADOWS ROW
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 12

I love these things, not only do they look cool, but they feel so damn good.

STANDING DB PRESS
Set 1: 80 lbs × 8
Set 2: 80 lbs × 8
Set 3: 80 lbs × 8

More of a side press since I Pavelized this exercise.

CABLE SHRUGS
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

REVERSE GRIP TRICEP PRESSDOWNS
Set 1: 70 lbs × 12
Set 2: 50 lbs × 15
Set 3: 50 lbs × 15

Palm up, I haven’t done them this way since 1965. Needless to say they were rough, failure happened quick and I had to rest/pause the hell out of the last set in order to get 15.

Then I look in the mirror and see my right side looking jacked as hell.

The left side looking whacked as hell, but with a cool ass arm brace on that always starts conversations when I don’t want them to start.

-----

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