04 Jun Ashman – catching up on the weekly logs

It has been a hectic week for me and I am giving you a 3 for 1 deal on my training log.

For the price of one reading you get 3 average workout updates! 3! That is the deal of the day.

Does he even lift Dan joined me in all sessions and I am happy to say that his lifts are going up and he is looking bigger. Neighborhood kids are even telling his daughter “your dad is looking huge”.

Our egos appreciate that shit.

Monday:

** Flat Barbell Bench Press **
– 45.0 lbs x 12 reps
– 135.0 lbs x 8 reps
– 185.0 lbs x 5 reps
– 225.0 lbs x 3 reps
– 275.0 lbs x 3 reps
– 315.0 lbs x 3 reps
– 325.0 lbs x 3 reps

Warming up for the shirt work.

** Shirted Bench To 3 Board **
– 405.0 lbs x 2 reps
– 455.0 lbs x 2 reps

Easy as hell reps, I am real happy with the progress I am making with a shirt on. I cannot wait until I am throwing 600+ up with it and progressing. By the internet rule of thumb I should be doing that in 2 weeks.

** Incline Dumbbell Bench Press **
– 90.0 lbs x 15 reps
– 90.0 lbs x 15 reps
– 90.0 lbs x 15 reps

** Band Fly **
– 20 reps
– 20 reps
– 20 reps

** Overhead Press **
– 115.0 lbs x 15 reps
– 115.0 lbs x 15 reps
– 115.0 lbs x 15 reps

** Tricep Death **
– 225.0 lbs x 22 reps

Accessory work all went up in weight as per this cycle. Why keep the same weight/reps when the idea is to GROW and get STRONGER ALL OVER.

Wednesday:

** Barbell Front Squat **
– 135.0 lbs x 4 reps
– 225.0 lbs x 4 reps
– 245.0 lbs x 4 reps
– 255.0 lbs x 4 reps

The limiting factor in these isn’t my legs at all, it is my horrific upper body mobility. That is something I am working on. Weight is fine, upper body is a steel beam.

** Bulgarian Split Squat **
– 40.0 lbs x 10 reps
– 40.0 lbs x 10 reps
– 40.0 lbs x 10 reps

** Barbell Row **
– 135.0 lbs x 8 reps
– 225.0 lbs x 8 reps
– 255.0 lbs x 8 reps
– 275.0 lbs x 8 reps
– 315.0 lbs x 8 reps

** Pull Up **
– 6 reps
– 6 reps
– 6 reps

** Sumo Barbell Shrugs **
– 315.0 lbs x 12 reps
– 315.0 lbs x 12 reps
– 315.0 lbs x 12 reps

Today:

Today was just shoulder and bicep swolefest.

** Front Dumbbell Raise **
– 25.0 lbs x 20 reps
– 25.0 lbs x 20 reps
– 25.0 lbs x 20 reps
– 25.0 lbs x 20 reps

** Rear Delt Cuban Press Combo **
– 10.0 lbs x 34 reps
– 10.0 lbs x 37 reps
– 10.0 lbs x 37 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 17 reps

The following two tabs change content below.

• Bio
• Latest Posts

admin

Latest posts by admin (see all)

• Back Pain isn’t The End Game - March 11, 2018
• Client Spotlight Success Story: Sandy Tepper - December 14, 2017
• Competitive Over 45 - July 27, 2017