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 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.

Comment