Some more training days wrapped in a small package of a post

Feb 22

** Single Arm DB Press **
– 50.0 lbs x 10 reps
– 60.0 lbs x 10 reps
– 60.0 lbs x 10 reps
– 60.0 lbs x 10 reps
– 60.0 lbs x 10 reps

One arm at a time.

** Lateral Dumbbell Raise **
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps

** T, Y, I **
– 10.0 lbs x 30 reps
– 10.0 lbs x 30 reps
– 10.0 lbs x 30 reps

Face down, incline bench, mobility and rotational strength bullshit.

** Neutral Grip Chin Up **
– 7 reps
– 7 reps
– 7 reps

** Close Grip Pulldowns **
– 160.0 lbs x 12 reps
– 160.0 lbs x 12 reps
– 160.0 lbs x 12 reps
– 160.0 lbs x 12 reps

** Dumbbell Hammer Curl **
– 40.0 lbs x 12 reps
– 40.0 lbs x 12 reps
– 40.0 lbs x 12 reps

** Cable Curl **
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps

** Crabill Shrugs **
– 35.0 lbs x 30 reps
– 35.0 lbs x 30 reps
– 35.0 lbs x 30 reps

Feb 24

** Deadlift **
– 135.0 lbs x 3 reps
– 135.0 lbs x 3 reps
– 225.0 lbs x 3 reps
– 315.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 500.0 lbs x 3 reps
– 500.0 lbs x 3 reps

** Sumo From 4″ Blocks **
– 455.0 lbs x 6 reps
– 455.0 lbs x 6 reps
– 455.0 lbs x 6 reps

Some submax work. Nothing nuts.

Feb 25

** Barbell Squat **
– 135.0 lbs x 5 reps
– 185.0 lbs x 5 reps
– 235.0 lbs x 5 reps
– 285.0 lbs x 5 reps
– 335.0 lbs x 5 reps
– 365.0 lbs x 5 reps
– 365.0 lbs x 5 reps

First time squatting with a bar on my back in months. I missed it but still took it easy with weight.

I forgot my belt so I didn’t do my usual 600 pounds for reps. THAT’S HOW MUCH A BELT HELPS YOU!

When I asked my girlfriend to watch my form she noticed something. She said my hips aren’t finishing correctly and even when I pull she notices it. That was a needed bit of info for me and helps me plan my training.

That is exactly why a second eye is sometimes needed when you lift. You can’t watch yourself lift and sometimes a video misses things a human eye can see better. You know, angles of video can hide shit.

Even if your second eye isn’t an experienced coach, you can pick up what they mean from their feedback and decipher your weak points from their view.

** Leg Press **
– 500.0 lbs x 15 reps
– 500.0 lbs x 15 reps
– 500.0 lbs x 15 reps
– 500.0 lbs x 15 reps

** Abduction **
– 210.0 lbs x 20 reps
– 210.0 lbs x 20 reps
– 210.0 lbs x 20 reps

** Adduction **
– 210.0 lbs x 20 reps
– 210.0 lbs x 20 reps
– 210.0 lbs x 20 reps

Innie and outie shit.

** KB Swings **
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps

I did these and lost 50 pounds of muscle after the last set.

Science.

** Lying Leg Curl Machine **
– 130.0 lbs x 15 reps
– 130.0 lbs x 15 reps
– 130.0 lbs x 15 reps

** Single Arm Farmer’s Walks **
– 90.0 lbs for a jaunt around the cardio area

One hand at a time with these and I walked around the cardio bunnies for about 80 yards or so with each hand.

That is one reason why I do love commercial gyms, when you do shit like this people think you are kewl as hell.

Stay tuned tonight as I do kipping handstand push-ups in front of a water fountain.

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