Training days from this week because shit was so busy that I didn’t have time to update

Monday – Columbus Day

Felt like hell today, had off from work so being lazy tends to make me not have motivation in the gym.

Standing DB press (both arms)
20 x 20
40 x 12
65 x 12
75 x 4 x 8

Left arm DEFINITELY was off with balance after not doing these for so damn long for both.

Seated DB Shrug
110 x 3 x 12

Cable Upright Row
130 x 3 x 12

Cable Pullaparts
40 x 3 x 15

Front/Side DB Raises (Superset)
20 x 3 x 12

Wednesday the 16th

The next two days my one client trained with me because of time considerations. It was needed because I forget how beneficial having a workout partner can be.

Most of these reps were controlled descent. 3-4 count down and 1 count up. Made the sets that much harder and I am still sore from chest and back day as I write this.

Incline Bench
45 x 20
135 x 12
185 x 8
225 x 4 x 8

3ct Pause Wide Grip Bench
225 x 3 x 10

Wide grip with these was different for me…

Hammer Strength Wide Chest
270 x 20
270 x 13
270 x 15

No controlled negative, this was strictly a pump the fuck up and rep out lift.

Cable Crossover
60 x 3 x 12

Dips to failure
2 x 12

After all the rest, dips failed fast.

Thursday the 17th

Working on getting my mental state back to pulling again from the floor. Working down each time with rack pulls, keeping them heavy and using straps. My under hand is the one I tore my bicep on and right now I am more concerned with weight first, over/under later.

Rack pulls from mid-shin
135 x 10
225 x 10
315 x 5
405 x 3
495 x 3
585 x 3
675 x 2
495 x 12

Pullups
3 x 8

T-Bar Row
90 x 10
135 x 10
180 x 2 x 10

Reverse Grip Pulldown
160 x 10
160 x 10
160 x 10
100 x 10
60 x 15

Last three were a drop set.

Seated Cable Rows
140 x 2 x 15

Retracted the scapula and kept it retracted during the rows.

____

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.