08-22-2012 Workout

OLYMPIC SQUAT
Set 1: 135 lbs x 4
Set 2: 225 lbs x 4
Set 3: 315 lbs x 4
Set 4: 315 lbs x 4
Set 5: 335 lbs x 4
Set 6: 335 lbs x 4

Legs are STILL sore as hell from the last leg workout, that’s what I get for German Volume Training my extensions and curls.

So these were nowhere NEAR close to a weight I wanted to do… nowhere near close

DUMBBELL LEG CURLS
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8

Hard as hell, especially with brutalized hamstrings.

Z PRESS
Set 1: 45 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 155 lbs x 6

SEATED DUMBBELL SHRUGS
Set 1: 120 lbs x 12
Set 2: 120 lbs x 12
Set 3: 120 lbs x 12

CHINUPS
Set 1: 7 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 6 reps

CABLE CURLS
Set 1: 170 lbs x 8
Set 2: 170 lbs x 8
Set 3: 170 lbs x 8

STANDING ABS
Set 1: 150 lbs x 20
Set 2: 210 lbs x 12
Set 3: 210 lbs x 12

Combined two workouts into one without all the extra volume, tried to find bang for your buck exercises….

Things are coming together rather nicely 🙂

____

Pick up a copy of the Ashman Strength System Version 2.0 .

Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.

To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.