Heavy Hammer Gym

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