26 Dec 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.

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