Training days 07-25-2013 and 07-26-2013

I realized that I forgot to update my workout log for a couple days.

 

07-25-2013

PRESS
Set 1: 45 lbs × 10
Set 2: 95 lbs × 6
Set 3: 135 lbs × 6
Set 4: 175 lbs × 6
Set 5: 175 lbs × 6
Set 6: 175 lbs × 6
Set 7: 135 lbs × 10

Getting my strength back slowly on the overhead. Doing 175 is humbling as hell, but a necessary step to get back to where I was before the injury.

RACK PULL
Set 1: 135 lbs × 8
Set 2: 225 lbs × 5
Set 3: 315 lbs × 3
Set 4: 405 lbs × 3
Set 5: 495 lbs × 3
Set 6: 585 lbs × 3
Set 7: 675 lbs × 1
Set 8: 495 lbs × 8

Decided to break my template for a day and get back on the horse. I set up the pins below my knee and tested out what I can do. I wanted to stop at 500 and do some reps, but I had to push it today.

Ended up with 675 which is a long way off from my best at this height, but its a good start considering I haven’t pulled shit in over 4 months.

I used straps and went double overhand which is what I will be doing for a while for obvious reasons.

I can’t tell you how good it felt to do this today. All those months of rehab, braced up, losing size and strength is finally coming to an end…

SIDE LATERALS
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15

07-26-2013

Swole day

WIDE GRIP PULLDOWNS
Set 1: 90 lbs × 15
Set 2: 130 lbs × 15
Set 3: 150 lbs × 15
Set 4: 170 lbs × 10
Set 5: 190 lbs × 8
Set 6: 190 lbs × 8

UPPER BACK GOOD MORNINGS
Set 1: 225 lbs × 10
Set 2: 405 lbs × 8
Set 3: 405 lbs × 8
Set 4: 405 lbs × 8

CABLE CURLS
Set 1: 90 lbs × 25
Set 2: 105 lbs × 25
Set 3: 105 lbs × 25
Set 4: 105 lbs × 55

TRICEP PRESSDOWNS
Set 1: 125 lbs × 20
Set 2: 125 lbs × 20
Set 3: 125 lbs × 20

HAMMER CURLS
Set 1: 40 lbs × 15
Set 2: 50 lbs × 13
Set 3: 50 lbs × 13

MEDIUM BAND PRESSDOWNS
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Very good couple of days of lifting. I am seeing good results with my diet modifications as well as getting back what I lost.

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