Training day 07-11-2013

PRESS
Set 1: 45 lbs × 10
Set 2: 95 lbs × 5
Set 3: 115 lbs × 5
Set 4 – 13: 135 lbs × 5
I use an iPhone app called Strong to track my workouts. Its great.. but today I planned on pressing the actual bar for the first time since I decided to divorce my bicep tendon from the bone.
It was 10×5 with 30s rest between sets. Not heavy, clearly as I can’t yet, but enough volume and short enough rests to get the effect I wanted.

DB UPRIGHT ROWS
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Set 3: 30 lbs × 12

PUSHUPS
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

BAND PULL APARTS W MEDIUM BAND
Set 1: 100 reps

WIDE GRIP PULLDOWNS
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

BARBELL CURLS
Set 1: 45 lbs × 100

MEDIUM BAND PRESSDOWNS
Set 1: 100 reps

A lot of volume, a lot of swole…

Since I am tracking macros and tracking what I put into my mouth on the daily for the first time in a long time, but I am eating MORE food… I expect to see some amazing results… or get incredibly fucking obese.

Let’s hope for results.

-----

Buy the Ashman Strength Ebook here


Join the Ashman Strength Facebook Page.


Be a part of the pretty awesome Pump,
Dump, and Hump
Facebook group run by myself and my wife, Sarah. We talk about fitness, health, the gut biome, and sexuality.


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


Reach me through the contact page.

Comment