May 26, 2014
Noon
Well I started Jay Ashman's ASS training today for something different. Basically it's a 4 day a week with 3 different blocks that get hit over a 3 week period starting with a volume, then medium intensity, and then a max effort block. The big thing that's going to get me right now is the timed rest periods. Holy crap! Between that, armwrestling last night, and the calorie deficit it sure kicked my ass. I thought I was leaving my ego at the door but apparently not enough of it. I should knock back the squat weight to 285 or so and get another set and some more reps.
Accessories were all done with a good stretch and contraction. Playing bodybuilder with a good pause and squeeze with each contraction as well.
Tough!
1) Back Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 8, 8, 7 - way to light headed to go for the 8th - 90s rests
2) BB GM's 135 x 3 x 10r - 30s rests
3) DB Shrug w/Pauses 105e x 3 x 10r - 30s rests
4) NG Pulldowns 150 x 10, 8, 8 - 30s rests
5) Hammer Curls 25e x 15, 12, 10 - 60s rests
Didn't do the abs.
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