You are one of the handfuls of people that read this blog, whether for entertainment or the occasional training bit. I post my daily workouts and I am transparent about those. Some of you may actually care what my plan is, how I eat and what the end goal is for this all.
Let’s start with my goal. Right now I have Relentless in a couple weeks so that is my sole focus.
Once that is over, I am taking on a serious blend of shit for my training. Running, bodyweight, bodybuilding and powerlifting. I want to stay around 255-265 in bodyweight because I just feel better bigger (but leaner) and make myself a little more versatile in the upcoming months and years.
Let’s break down the basic training ideas that I am going to be working with first, shall we?
- Day of rest and cardio. Cardio is teaching my asshole dog how to jog with me, because running sucks and I want a buddy to run with.
- Hamstrings – a curl variation; seated, laying, bands, DB or bands
- Jumps – some sort of explosive jumping
- Doing these after hamstrings because the first hamstring movement will be my warmup to the rest of the session
- Quad – leg press, hack squat, SSB squat or front squat
- I will be avoiding back squats for a while since they seem to cause my disk issues to flare up more than any other squat movement
- Quad – choose another
- Unilateral – Lunge variations
- Hamstring stretching movement – RDL, SLDL… something to stretch them out under a load
- Calves – seated, leg press, standing, bodyweight, etc.
- Chest and shoulders
- The selection will change from week to week. Some weeks I will focus primarily on strength. Some weeks I will do strength with bodyweight exercises as accessory work. Some weeks I will do bodybuilding style training and some weeks I will combine them all. This is a “by feel” day since I am currently dealing with some shoulder issues that I am working out.
- Repeat Sunday. Force the dog to do more cardio with me, deal with her looks of death and “I hate you daddy” stares.
- Deadlift – oh yes, fuck yes.
- Chinups – grip variations and sets/reps variations. I am determined to get my one set max to about 20 one day. Which I will be happy with at my bodyweight.
- Back – some rowing of some sort, probably t-bar, barbell or DB. I mean what the fuck else am I going to row with?
- Lumbar – Reverse Hypers, 45 degree extensions or even a hip thrust.
- Squat – either goblets, light front squats for reps or high rep air squats
- Bike work – hit up the spin room solo for some cycle sprints
- Biceps and triceps – bliss….. sets/reps and exercises will vary. I mean these are arms, right? Bitches love arms.
- Repeat Sunday/Wednesday with a long walk instead of jog. Pup needs a break, yep.
This, of course, is up to my discretion as far as layout and exercises but you get the general idea.
I can pull heavy and bench heavy (once I get my shoulder healed up fully) but heavy squatting will take a back seat because I am not willing to keep being put through pain with heavy shit on my back.
If I keep competing, it will be push/pulls, but I want to make sure my training encompasses an element of versatility to it which has been lacking for the past few years.
As far as nutrition goes I follow a macro based plan. I have no delusions of being some fucking fitness model, nor would I ever want that. I don’t care about having abz, but I like being lean and I like having some swole. I like being larger than the average bear and I like the flexibility to be able to enjoy a piece of shit meal every once in a while.
I set it up using the RP Diet book as the framework, but amazingly enough it was already real close to what I was doing before! I am a fucking genius, or just lucky.
Here is the plan:
|Total Calories||4040||Total Calories||2750|
|% of Carbs||47%||% of Carbs||19%|
|% of Protein||26%||% of Protein||39%|
|% of Fat||27%||% of Fat||43%|
The first line of macros are the training macros, the second line is rest days.
I only have one thing to add with that, I fucking hate lower carb days. I mean a sheer hatred of them, so if you are around me on those days I apologize in advance.
Feel free to ask questions.-----
Buy the Ashman Strength Ebook here
Join the Elite Athlete Development Facebook Page - the training home of Ashman Strength and Bartl Athletic Development.
Join the Ashman Strength Facebook Page.
Ashman Strength is located at City Gym KC at 7416 Wornall Road in KCMO.
Reach me through the contact page.