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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