A menagerie of training days

Saturday Oct 26

Rope Pushdowns
80 x 15
100 x 3 x 15

Seated Tricep Pushdowns
140 x 7 x 10

Hammer Curls
25 x 10
45 x 3 x 10

EZ Bar Curl
115 x 5 x 10
95 x 2 x 10

Sunday Oct 27

Buffalo Bar Box Squat
155 x 2 x 5
245 x 2 x 5
335 x 2 x 5
405 x 2 x 5
405 x 8

Leg Extension
110 x 3 x 15

Leg Press (feet close together)
450 x 7 x 15

Lying Hamstring Curl
130 x 3 x 12

Snatch Grip RDL
225 x 3 x 10

Seated Leg Curl
125 x 7 x 10

Monday Oct 28

Seated BB Press
45 x 15
95 x 12
135 x 12
185 x 8
225 x 2 x 6
185 x 13

These suck for me, I am better at standing for some reason.

Incline Rear Delt Raises
30 x 4 x 12

Machine Laterals
100 x 5 x 12
90 x 2 x 12

Fat Bar Reverse Cable Curls
80 x 4 x 12

Standing Single Arm Cable Curls
40 x 12
50 x 12

Tuesday Oct 29

Incline Bench
135 x 10
185 x 10
225 x 2 x 10
225 x 21 (Rest Paused this bitch)

Hammer Strength Wide Chest
410 x 12
410 x 11
410 x 10

Seated Machine Fly
140 x 2 x 12
130 x 12
120 x 12
110 x 2 x 12
100 x 12

Rope Pushdown
90 x 6 x 15

There you have it… take it all in as I overload a single blog update with a shitpile of volume.

____


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.