Ashman – the pre and post Christmas workout

If you think I trained Christmas day, you are crazy.

I am diehard when it comes to my lifting but holidays are holidays for me.

In true Christmas spirit I ate a lot of food, had a lot of fun and passed out from a carb coma.

Christmas Eve’s workout:

** Deadlift **
– 135.0 lbs x 3 reps
– 135.0 lbs x 3 reps
– 225.0 lbs x 2 reps
– 275.0 lbs x 2 reps
– 275.0 lbs x 2 reps
– 275.0 lbs x 2 reps
– 275.0 lbs x 2 reps
– 275.0 lbs x 2 reps
– 275.0 lbs x 2 reps

Speed from the floor is a problem for me so I doubled up some mini bands and will work on this on my second deadlift day. I will increase weight each week by 5-10 pounds until I hit 315 and then I will add more bands.

Speed deadlift work is the one thing that helped me a lot in the past.

** Chin Up **
– 6 reps
– 6 reps
– 6 reps
– 6 reps
– 6 reps

** Chest Supported Row **
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps

DB’s on an incline bench.

** Close Grip Pulldowns **
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps

Today:

** Dumbbell Hammer Curl **
– 35.0 lbs x 12 reps
– 35.0 lbs x 15 reps
– 35.0 lbs x 15 reps
– 35.0 lbs x 15 reps

** EZ-Bar Curl **
– 105.0 lbs x 10 reps
– 105.0 lbs x 10 reps
– 105.0 lbs x 10 reps

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

** Rope Push Down **
– 120.0 lbs x 15 reps
– 120.0 lbs x 15 reps
– 120.0 lbs x 15 reps

** Cable Face Pull **
– 85.0 lbs x 100 reps

Simple arm and rear delt day. Nothing crazy, just extra work.

[share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]
The following two tabs change content below.

admin

Latest posts by admin (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!