12 Feb Ashman – recovering, building it back up and future goals

I have been doing a modified version of my own program for a while as I build back up.

I have some goals for 2015 and 2016 which I want to get back to and I will need to be more disciplined in the gym, with my programming and my nutrition moving forward.

Once Relentless MN is over I will be ASHMAN’ing up the 10/20/Life template for my own goals.

The beauty of this template is in the customization of it, not the fact that it is a “do this, do this and do this” type of program.

Feb 8

** SSB Pin Squats With Bands **
– 70.0 lbs x 2 reps
– 160.0 lbs x 2 reps
– 250.0 lbs x 1 rep
– 300.0 lbs x 1 rep
– 340.0 lbs x 1 rep
– 340.0 lbs x 1 rep

Doubled over orange EFS bands. Pins set right above parallel. These are an ass kicker.

** Rack RDL **
– 185.0 lbs x 10 reps
– 185.0 lbs x 10 reps
– 185.0 lbs x 10 reps

Hard to explain what these are, but I saw Joe Schillero do them so I had to try,

** Single Leg Press **
– 200.0 lbs x 15 reps
– 200.0 lbs x 15 reps
– 200.0 lbs x 15 reps

** Kelso Shrug **
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps

** Standing Calf Raise Machine **
– 100 reps

Feb 11

** Flat Barbell Bench Press **
– 135.0 lbs x 10 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
– 365.0 lbs x 3 reps

Shoulder is feeling a lot better, so weight is moving easier. Still refusing to rush it.

** Floor Press **
– 225.0 lbs x 12 reps
– 225.0 lbs x 12 reps
– 225.0 lbs x 12 reps

** Mini Band Raises To Laterals **
– 20 reps
– 20 reps
– 20 reps

** Chin Up **
– 7 reps
– 7 reps
– 7 reps

** Barbell Curl **
– 45.0 lbs x 100 reps

** Tate Press **
– 40.0 lbs x 15 reps
– 40.0 lbs x 15 reps
– 40.0 lbs x 15 reps

In my next update I will talk about some good news that came my way.

Shit is about to get fun and the future is looking good.

Best part is… I didn’t have to sell out my ideals, my principles or myself to do it as many people seem to do in the fitness business.

I can look back on my life as an athlete, trainer and a coach and know one simple fact; I am doing it without pandering, without changing who I am or without fucking anyone over in the process.

Yes I am patting myself on the back, I think I deserve it.

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