20 Mar Ashman – last real training day before Relentless

Went to the Gold’s Gym in Yukon, OK and did some light work to finish up my training before next weekend.

** 45 Degree Back Extension **
– 45.0 lbs x 15 reps
– 45.0 lbs x 15 reps
– 45.0 lbs x 15 reps

** Hammer Strength Shoulder Press **
– 140.0 lbs x 15 reps
– 140.0 lbs x 15 reps
– 140.0 lbs x 12 reps

** Machine Row **
– 90.0 lbs x 20 reps
– 90.0 lbs x 20 reps
– 90.0 lbs x 20 reps

** Cable Face Pull **
– 90.0 lbs x 15 reps
– 90.0 lbs x 15 reps
– 90.0 lbs x 15 reps

** Dumbbell Hammer Curl **
– 35.0 lbs x 8 reps
– 35.0 lbs x 8 reps
– 35.0 lbs x 8 reps

** Dumbbell Curl **
– 35.0 lbs x 8 reps
– 35.0 lbs x 8 reps
– 35.0 lbs x 8 reps

The curls were supersets. Hammer to normal curls back to back.

** Neutral Grip Chin Up **
– 5 reps
– 5 reps
– 5 reps
– 5 reps

Now to rest, eat, recovery and get my ass ready to lift in one week.

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