Training day 12-16-2013

Shoulders and biceps

Behind the neck Smith machine press
Bar x 20
95 x 10
135 x 10
185 x 2 x 10
185 x 17

Forced reps and partials to finish out the last set

Barbell Shrugs
405 x 3 x 12
225 x 20

3ct pause at the top of the 225 set.

Machine Laterals
110 x 3 x 12

Rear Delt Destroyer set ala John Meadows
50 x 60
20 x 40
10 x 20

50’s and 20’s were partials, 10’s were full reps with a pause at the top.

Look up his article about shoulder training on T-Nation for details on how to do this. Its brutally hard and effective.


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.