04 Mar ASHMAN isn’t at the AHNALD

Quick and filthy updates on my heart nonsense… Cardioversion held for about 10 minutes, until I coughed and went BACK into Afib… go figure. The next step is the ablation which has a much better success rate of correcting rhythm issues.

Until the rhythm is fixed I am NOT pushing myself to the max in the gym. Oh I know, “you are not hardcore enough”, “you only live once”, yea… fuck that… I would rather my living once be to the best of my ability to stay alive rather than be a moron about things.

I am getting my shape back slowly, strength will come back when I want it to.

Sunday:

SSB Box Squat
Set 1: 65 lbs × 5
Set 2: 155 lbs × 5
Set 3: 205 lbs × 5
Set 4: 255 lbs × 5
Set 5: 280 lbs × 5

Fast, easy, light and form was solid.

4″ block pulls
Set 1: 135 lbs × 5
Set 2: 225 lbs × 5
Set 3: 315 lbs × 5
Set 4: 405 lbs × 5

Same as squats, RPE of about 5 here.

Seal Row
Set 1: 205 lbs × 8
Set 2: 205 lbs × 8
Set 3: 205 lbs × 8

Sumo Barbell Shrug
Set 1: 245 lbs × 12
Set 2: 245 lbs × 12
Set 3: 245 lbs × 12

Monday:

Bench Press
Set 1: 95 lbs × 8
Set 2: 135 lbs × 5
Set 3: 185 lbs × 5
Set 4: 225 lbs × 5
Set 5: 245 lbs × 5
Set 6: 275 lbs x 5

RPE 5ish…

3 board bench
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10

KB Press
Set 1: 40 lbs × 8
Set 2: 53 lbs × 8
Set 3: 53 lbs × 8

Mini Band Fly
Set 1: 100

Daniels triceps extension
Set 1: 25 lbs × 12
Set 2: 25 lbs × 12
Set 3: 25 lbs × 12

Thanks to @swingthiskettlebell for a killer tricep exercise I'm using here. Check out his YouTube at SwingThis Kettlebell and Fundamental Strength for more cool shit. Give this a shot and also try his Daniels Row. It's become a staple in my training. #strength #powerrackstrength #1020life #assystem #asstrength #powerlifting #bodybuilding #crossfit #fitness #bench #squat #deadlift #fitspo #fitspiration #muscle #brewhousebarbell #captainjackapproved #okc #inzernet #inzeradvancedesigns #dedication #lifting #train #motivation #coach #onlinecoach #strengthcoach #onlinetrainer #personaltrainer

A post shared by Jay Ashman (@ashmanstrength) on Feb 29, 2016 at 3:27pm PST

Pull Up
Set 1: 2
Set 2: 2
Set 3: 2
Set 4: 2
Set 5: 2
Set 6: 2
Set 7: 2
Set 8: 2

20s rest between these. I kept the eccentric slow and I exploded as fast as my slow ass would allow up.

Wednesday:

Leg Press
Set 1: 200 lbs × 12

Add doubled over mini bands for resistance for the remainder of the sets for extra suck.

Set 2: 290 lbs × 12
Set 3: 380 lbs × 12
Set 4: 380 lbs × 12
Set 5: 380 lbs × 12
Set 6: 380 lbs × 12
Set 7: 380 lbs × 12

Walking Lunge with barbell on back
Set 1: 45 lbs × 16
Set 2: 45 lbs × 16
Set 3: 45 lbs × 16

First time trying these.

Medium Band Leg Curls
Set 1: 25 lbs × 20
Set 2: 25 lbs × 20
Set 3: 25 lbs × 20

Hammer Curl
Set 1: 25 lbs × 10
Set 2: 30 lbs × 10
Set 3: 35 lbs × 8
Set 4: 40 lbs × 8
Set 5: 45 lbs × 6
Set 6: 45 lbs × 6
Set 7: 45 lbs × 6
Set 8: 25 lbs × 13

Bicep Curl
Set 1: 45 lbs × 15
Set 2: 45 lbs × 15
Set 3: 45 lbs × 15

Thursday:

Seal Row
Set 1: 135 lbs × 10
Set 2: 185 lbs × 12
Set 3: 185 lbs × 12
Set 4: 185 lbs × 12

Legend Pulldown Machine
Set 1: 140 lbs × 12
Set 2: 140 lbs × 12
Set 3: 140 lbs × 12
Set 4: 140 lbs × 12

Shoulder Shocker
Set 1: 20 lbs × 12
Set 2: 20 lbs × 12
Set 3: 20 lbs × 12

Friday:

Double arm outside leg KB Swing
Set 1: 53 lbs × 12
Set 2: 53 lbs × 12
Set 3: 53 lbs × 12
Set 4: 53 lbs × 12

Hand to hand pass outside leg KB Swing
Set 1: 53 lbs × 12
Set 2: 53 lbs × 12
Set 3: 53 lbs × 12

Outside leg KB Snatch
Set 1: 53 lbs × 8
Set 2: 53 lbs × 8
Set 3: 53 lbs × 8

A little extra work today with some KB’s. This may stay in the rotation for a while because they work on some weak points that I need to address.

Good luck to the PRS crew this weekend, we have an amazing crew of lifters and athletes at the Arnold and the XPC meet. Stop by the XPC meet and pick up some 10/20/Life gear to support the team.

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