Training day 09-08-2013

Got this done early today.

Every set had a rest period of 45 seconds.

BENCH
Set 1: 45 lbs × 10
Set 2: 135 lbs × 10
Set 3: 185 lbs × 10
Set 4: 235 lbs × 12
Set 5: 235 lbs × 12
Set 6: 235 lbs × 12

HAMMER STRENGTH BENCH
Set 1: 180 lbs × 15
Set 2: 180 lbs × 15
Set 3: 180 lbs × 15

DUMBBELL BENCH
Set 1: 95 lbs × 15
Set 2: 95 lbs × 12
Set 3: 95 lbs × 12

CABLE CROSSOVERS
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15

DIPS
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

LEG PRESS CALF RAISES
Set 1: 180 lbs × 15
Set 2: 180 lbs × 15
Set 3: 180 lbs × 15

So far I have gained 4 pounds, not all of that lean mass, nobody does that in a week unless they introduce a lot of extras into their system. I upped my carbs and added creatine (again).

I am fuller, staying lean and going off of carb cycling for a while to add more mass (mostly lean mass) as I tackle this program I am using.

-----

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