Deload Day
Leg Extension/Curl – 30% x 15 reps x 3 sets – 75 lbs
Calf Raise – 30% x 30 reps x 3 sets – 85 lbs
Bench Press – 225 lbs x 10 reps x 2 sets, 315 x 5 reps x 2 sets with Slingshot (1st time using it)
Archive for December, 2014
Christmas Workout
Posted: December 25, 2014 in Training JournalTags: Dynamic Overhead Press, Lat Day
Due to Christmas festivities I didn’t have time to workout on Christmas Eve. Therefore, I did, basically, 1 1/2 workouts today on Christmas morning!
Dynamic Overhead Press – 70% x 3 reps x 8 sets – 145 lbs
Bench Press – 60% x 12 reps x 3 sets – 210 lbs
Lying Tricep Extension – 50% x 8 reps x 3 sets – 90 lbs (miscounted, it should have only been 80 lbs, oh well.)
Dumbbell Fly – 50% x 12 reps x 3 sets – 25 lbs
Dumbbell Lateral Raises – 50% x 12 reps x 3 sets – 25 lbs
Upright Row – 60% x 12 reps x 3 sets – 90 lbs
Barbell Pullover – 60% x 10 reps x 3 sets – 80 lbs
Dumbbell Biceps Curl – 60% x Fail x 3 sets – Alternate 35 lbs x 15, Hammer 35 lbs x 15, 35 x 8
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
I did all of this while watching Strongman TV in the background. Compliments of http://www.startingstrongman.com
I was driving to a Christmas party when my phone rang. I heard the words and my heart felt shattered. Every fear, every worry, every feeling of panic came rushing into my throat and I couldn’t stop it. I had to stop it. My babies were with me. I was about to meet new people and see old friends. It was a party. Everyone’s supposed to be happy. My heart felt ripped to shreds. I kept looking at my phone, even though I knew there would be nothing good to see. My face kept smiling, my mouth kept speaking but my heart was racing and the tears were always right beneath the surface.
Today it was them. You don’t know them. They’re just names to you. To some of you, they are symbols of heroism and honor, but to many of you they are symbols of “oppression” and “brutality.”
Today…
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Workout – 12/20/14
Posted: December 22, 2014 in Training JournalTags: Paul, Random, Workout Partner
Random – Had Paul over to help.
Overhead Press – 95 x 5, 135 x 5, 205 x 5 Push Press (PR), 215 x 3 Push Press (PR)
Arnold Press – 35 x 10 x 2
Lateral Raise – 20 x 10 x 2
Bench Press – 135 x 10 2
Workout – 12/18/14
Posted: December 22, 2014 in Training JournalTags: Dynamic Deadlift, Paul, Workout Partner
Dynamic Deadlift
Dynamic Deadlift – 65% x 3 reps x 8 sets – 305 lbs
Barbell Row – 50% x 10 reos x 3 sets – 110 lbs, 205 x 10 x 2
Barbell Pullover – 50% x 10 reps x 3 sets – 75 lbs
Barbell Bicep Curl – 50% x Fail x 3 sets – 75 lbs x 10 reps
Hanging Leg Raises – Bodyweight x 15 reps x 3 sets
Had my friend Paul as a workout partner.
Workout – 12/17/14 Videos
Posted: December 20, 2014 in Training JournalTags: Max Overhead Press, Videos
Maximum Overhead Press
Maximum Overhead Press – 85% x 1, 87.5 % x 1, 92.5% x 1, 95% x 1, 95% x 5 (Push Press) – 170 lbs, 175 lbs, 185 lbs, 190 lbs, 190 lbs x 5
Close Grip Bench Press – 80% x 8 reps x 3 sets – 205 lbs
Dumbbell Incline Press (Reverse Grip) – 80% x 10 reps x 3 sets – 35 lbs
Kaz Press (JM Press) – 80% x 12 reps x 3 sets – 95 lbs
Barbell Shrug – 80% x 10 reps x 3 sets – 195 lbs
Videos of some of these exercises will be posted here on heavyhammergym.com and on my youtube channel https://www.youtube.com/channel/UC5lKAm9DsYeMjl4oJSM72Hw
Multidirectional Agility
Elliptical – 5 min.
Side Bend – 50% x 15 reps x 3 sets – 35 lbs
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Workout – 12/15/14
Posted: December 16, 2014 in Training JournalTags: Big Iron Gym, Repetition Squat
Repetition Squat
AM
Repetition Squat – 77% x 10 reps x 1 set – 360 lbs x 5 reps x 2 sets
Leg Extension – 60% x 12 reps x 3 sets – 110 lbs
PM
Leg Curl – 60% x 12 reps x 3 sets – 120 lbs
Calf Raise – 60% x 25 reps x 3 sets – 350 lbs
Squat – 135 x 10, 225 x 10, 315 x 5 x 5
Bench Press – 225 x 5 x 3, 315 x 1 x 5
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Most of the evening workout happened at Shawn Frankl’s Big Iron Gym.
Bench Press – 40% of 1RM – 135 lbs x 10 reps
Bench Press – 70% of 1RM – 225 x 10 reps x 2 sets
Heavy Hammer Gym 