08 Apr Ashman sells his soul to the gods of swole
Yea dudes, I am not gonna lie… I miss the bodybuilding shit. I miss the reps, I miss making my muscles feel like they are going to burn like the hot fires of hell, I miss looking in the mirror and getting all sorts of giddy over the pump.
Goddammit, I am a bro. A total fucking bro.
The workouts have been hard so far, fun, and I am not walking around after with hips and shoulders that feel like shit.
Granted, I should have known that, and I did, but stubbornness is a bitch.
Yes, I have shifted goals a lot over the past year and I will readily admit that. I have been trying to force myself to keep pursuing pure strength at the expense of what is best for me and it has been setting me back physically. Frustration sets in and I think “if I switch this to this, it will work out”.
Along the way we have a growing gym, I have a growing client base, and I find myself loving their progress over my own numbers (as it should be if you are a dedicated coach).
Going back to bodybuilding training allows me to focus on them, because I don’t have to stress over whether or not my hips and back will allow me to pull heavy today. I just train hard as hell and get back to work.
Now I am going to see just what I can craft.
Started off with some bench pressing. For these my rep tempo was 3-1-3-1 stopping 1″ from my chest and 1″ from lockout. That means the eccentric and concentric were both 3 seconds each, very controlled. I worked up to 185 for 3 sets of 10 because that tempo was shitty.
Incline bench was next and I sped up the eccentric and concentric a little but kept the 1″ rule in place. Worked up to 185 for 3 sets of 8.
Next was DB bench press. 70 pounds for 3 sets of 15. A lot lighter than I normally go for a couple reasons. My chest was worked hard already and controlling tempo tends to do that.
A superset of one arm machine flies and depth pushups were next. Depth pushups are setting up boxes for your hands, elevating your feet and doing a pushup deeper than you normally do. This is done to stretch the pecs out more. One arm flies were done in this format, which I got from the Mountain Dog Diet website: 4, 4, 2, 2. That is reps per arm back and forth. 10 reps total per set. Do these correctly and you really feel it. I worked with 160 for the machine flies and the pushups…. 3-4 per set. Yep, I was that taxed.
Moved on to shoulders.
This was a mountain dog special.
DB laterals at 30 pounds for 4 sets of 10.
Rear delt machine flies at 100 pounds for 4 sets of 30.
Spidercrawls, one set for 75 seconds. That is taking a theraband, tying it into a loop so you can stretch it with open arms in front of you. Walk your hands up and down the wall for a specified time. This burns the shoulders quite a bit.
Started with seated leg curls working up to 135 for 4 sets of 12
Next was Hatfield squat piston style. 340 for 3 sets of 8 reps. This squat style is a godsend for my hips.
Leg press, started with one plate per side doing 10 reps, adding a plate until it got challenging. This meant I worked up to 8 plates with minimal rest per side, repeating that for 3 sets. Then I dropped down to 4 per side and did one set of 20 reps.
Quads = smoked.
Wanted to do one set of sissy squats to failure. I got 2 reps. Fucking 2.
Finished it all off with DB RDL at 75 pounds for 3 sets of 12.
***Shirt in selfie is from flexcomics.com. No, they don’t sponsor me. I just really liked the damn shirt***