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.

-----

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