Training day 06-13-2013

I went to the gym today with a single goal in mind. That was to hammer to ever-loving shit out of my legs. It was my volume day, no squats, so I just went to town with my plan and got some work done.

HAMSTRING CURLS
Set 1: 70 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15
Set 4: 110 lbs × 15
Set 5: 110 lbs x 12, 2, 2

Rest Paused the last set

LEG PRESS
Set 1: 180 lbs × 15
Set 2: 270 lbs × 15
Set 3: 360 lbs × 15
Set 4: 540 lbs × 15
Set 5: 540 lbs × 15
Set 6: 540 lbs × 15
Set 7: 540 lbs × 12
Set 8: 540 lbs × 15

5 working sets, bitched out at 12 on set 4. Set 5 I didn’t. By the time I got done with these, walking was a nightmare.

GOOD MORNING
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10

Did these on a Buffalo Bar. Focused on strict form, back almost parallel to ground and tight with each rep.

LEG EXTENSION
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

Light, yes.. but with a long pause at the top of each rep, the weight didn’t matter too much.

CLOSE GRIP LAT PULLDOWNS
Set 1: 80 lbs × 15
Set 2: 20 lbs × 15
Set 3: 80 lbs × 15
Set 4: 20 lbs × 15
Set 5: 80 lbs × 15
Set 6: 20 lbs × 15
Set 7: 80 lbs × 15
Set 8: 20 lbs × 15

Right to left with each set.

STANDING CALF RAISES
Set 1: 110 lbs × 10
Set 2: 110 lbs × 10
Set 3: 110 lbs × 10

PLANKS
Set 1: 60 secs
Set 2: 60 secs

____


Check out the SECOND AND BRAND NEW 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 or to set up a call about remote coaching.


If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.

Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.