Christmas Eve 2012 Workout

Bench day.

Nobody to hold the boards and nobody to lift off until my last set of 3 board presses. Good day, kind of draining surprisingly.

2 BOARD BENCH RAW
Set 1: 135 lbs × 5
Set 2: 185 lbs × 5
Set 3: 225 lbs × 5
Set 4: 275 lbs × 3
Set 5: 315 lbs × 2
Set 6: 365 lbs × 2
Set 7: 405 lbs × 2

3 BOARD BENCH RAW
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 315 lbs × 10

WIDE GRIP PULLDOWNS
Set 1: 137 lbs × 15
Set 2: 137 lbs × 15
Set 3: 137 lbs × 15

TRICEP PRESSDOWNS
Set 1: 125 lbs × 15
Set 2: 165 lbs × 15
Set 3: 185 lbs × 15
Set 4: 205 lbs × 15

STANDING DB PRESS
Set 1: 55 lbs × 10
Set 2: 65 lbs × 10
Set 3: 75 lbs × 10

SHRUGS
Set 1: 315 lbs × 15
Set 2: 315 lbs × 15
Set 3: 315 lbs × 15
Set 4: 315 lbs × 15

BARBELL CURLS
Set 1: 45 lbs × 100

GLUTE HAM SITUPS
Set 1: 20 reps

____

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.