Training day 05-12-2013

HAMSTRING CURLS
Set 1: 100 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15
Set 4: 130 lbs × 10; 90 lbs × 12

The last set was a strip set to finish off the pre-exhaust pump

SAFETY SQUAT BAR SQUAT
Set 1: 170 lbs × 3
Set 2: 170 lbs × 3
Set 3: 260 lbs × 2
Set 4: 260 lbs × 2
Set 5: 330 lbs × 2
Set 6: 330 lbs × 2

SAFETY SQUAT BAR SQUAT REV BAND
Set 1: 350 lbs × 2
Set 2: 400 lbs × 2
Set 3: 440 lbs × 2
Set 4: 440 lbs × 2

Wanted to feel some weight on my back without the stupidity of going too heavy too soon into rehab, so reverse bands were the trick here. Used the light bands and worked out perfectly.

CABLE ROWS
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15

CLOSE GRIP LAT PULLDOWNS
Set 1: 80 lbs × 15
Set 2: 70 lbs × 12
Set 3: 70 lbs × 15

STANDING CALF RAISES
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 15

Supersetted calves with Leg Extensions

LEG EXTENSION
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20
Set 3: 100 lbs × 20

-----

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