Archive for December, 2014

Workout – 12/29/14

Posted: December 30, 2014 in Training Journal
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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)

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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

You Betrayed Them

Posted: December 22, 2014 in Announcements

This House Is Our Home

police

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 Journal
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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

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

Posted: December 18, 2014 in Training Journal
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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

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.

Workout – 12/13/14 Videos 2

Posted: December 13, 2014 in Announcements

Bench Press – 40% of 1RM – 135 lbs x 10 reps

Bench Press – 70% of 1RM – 225 x 10 reps x 2 sets