Training day 06-10-2013

Upper body today.

DUMBBELL INCLINE BENCH
Set 1: 50 lbs × 8
Set 2: 10 lbs × 20
Set 3: 80 lbs × 8
Set 4: 10 lbs × 20
Set 5: 110 lbs × 8
Set 6: 15 lbs × 20
Set 7: 110 lbs × 8
Set 8: 15 lbs × 20
Set 9: 110 lbs × 11
Set 10: 15 lbs × 15

Alternated from right to left side.

DUMBBELL BENCH
Set 1: 110 lbs × 15
Set 2: 10 lbs × 20
Set 3: 110 lbs × 15
Set 4: 10 lbs × 20
Set 5: 110 lbs × 15
Set 6: 10 lbs × 20
FRONT RAISES
Set 1: 15 lbs × 20
Set 2: 5 lbs × 20
Set 3: 20 lbs × 20
Set 4: 5 lbs × 20
Set 5: 20 lbs × 20
Set 6: 5 lbs × 20

Did these with both arms together, it looked silly.

CLOSE GRIP LAT PULLDOWNS
Set 1: 70 lbs × 20
Set 2: 10 lbs × 15
Set 3: 70 lbs × 20
Set 4: 10 lbs × 15
Set 5: 70 lbs × 20
Set 6: 10 lbs × 15

DUMBBELL CURLS
Set 1: 40 lbs × 15
Set 2: 5 lbs × 15
Set 3: 40 lbs × 15
Set 4: 5 lbs × 15
Set 5: 40 lbs × 15
Set 6: 5 lbs × 15

TRICEP PRESSDOWNS
Set 1: 50 lbs × 15
Set 2: 57 lbs × 15
Set 3: 57 lbs × 15
Set 4: 10 lbs × 15
Set 5: 10 lbs × 15
Set 6: 10 lbs x 15

DECLINE SITUPS
Set 1: 50 reps

I went up to 5 pounds today on the left arm for curls, which makes me laugh but that’s how rehab goes.

Old women use bigger weights in Zumba, but I WILL CATCH UP GRANDMA!

-----

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