19 Feb ASHman had a busy week, ASHman has some great news, ASHman is on the move

I have some good news, great news and a confession.

The past few weeks I have been stagnant in my training because I lost focus in the gym. I have been taking it easy on myself, not challenging myself and not attacking my weaknesses. I have also allowed my diet to slack a lot by not tracking what I eat and holding myself accountable to good food choices.

How did I fix this?

I set-up a plan for myself, I decided to be more strict with my eating while cleaning it up.

Yes I know, blah blah clean eating, IIFYM, calorie is a calorie; however, there is a mental edge when you take the time to enforce your willpower and cut back on the pizza, cookies and other bullshit.

As of today I am down to 256 pounds after implementing my plan and I have put together a program for myself that attacks my weaknesses and motivates me to work hard.

If I don’t hold myself against the wall mentally, I allow myself room to fuck up and slack off. That ended.

Now for the good and great news, which may be interchangeable.

I have two articles coming out for Ironman magazine soon.

One is a feature workout which is 4 weeks long and it will be in an issue of the magazine very soon.

The second will be a story article in which I am given a concept and I write an article around that.

What is the concept? That you will have to wait and see by buying the damn magazine and supporting it.

The second piece of news is that I am now the Regional Sales Manager for the OK area for Game Plan.

You know that I use their products, the PRS team does and numerous others as well. We are a growing company filled with aggressive men and women who want to provide quality products, a great service and support strength athletes. We will be growing even more in the next several years and I can NOT be happier to be a part of this company.

So what the hell did I do today in the gym?

** Front Squat **
– 135.0 lbs x 5 reps
– 225.0 lbs x 5 reps
– 225.0 lbs x 5 reps
– 225.0 lbs x 5 reps

RPE 6-7 here just to grease a groove. Since my front squat sucks horribly I AM going to do these weekly with slight linear increases each week until I stall out, then I will adapt.

** Deadlift **
– 225.0 lbs x 2 reps
– 315.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep

SPEED pulls. 45s rest between sets.

** Reverse Grip Barbell Rows **
– 235.0 lbs x 10 reps
– 235.0 lbs x 10 reps
– 235.0 lbs x 10 reps

** Sumo Barbell Shrugs **
– 235.0 lbs x 15 reps
– 235.0 lbs x 15 reps
– 235.0 lbs x 15 reps

** Back Extension **
– 70.0 lbs x 12 reps
– 70.0 lbs x 12 reps
– 70.0 lbs x 12 reps

Two 35# DB’s, one in each hand for some extra lumbar work.

This was a good workout, focused and planned. If I stick to my plan I will be better for it.

Eating on point, programming improved, career moves in the works.

Now to get my old, broken down ass stronger again.

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