Overhead Press – Warmed up with 50% of 1RM – 95 lbs x 10 reps
Overhead Press – 75% of 1RM – 135 lbs x 10 reps
Overhead Press – 100% of 1RM – 190 lbs x 1 = NEW PR, 200 lbs x 1 = NEW PR
Archive for December, 2014
Bench Press – Trying a few different grips. Weight is 135 lbs = 40% of 1RM.
Random – Video Day
This was my initial attempt at recording some of my workouts. I did a couple of exercises. I will post the videos in a little bit.
Bench Press – 135 x 10, 225 x 10 x 2
Overhead Press – 95 x 10, 135 x 10, 190 x 1 NEW PR, 200 x 1 NEW PR
Maximum Effort Deadlift
Maximum Effort Deadlift – 92% x 2 reps x 5 sets – 445 lbs
Barbell Shrug – 80% x 20 reps x 3 sets – 195 lbs
Barbell Row – 80% x 10 reps x 3 sets – 165 lbs
Rear Deltoid Raise – 80% x 15 reps x 3 sets – 20 lbs
Dumbbell Bicep Curl – 80% x Fail x 3 sets – 35 lbs x 15, 35 Hammer x 15, 35 Alternating x 10
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Repetition Overhead Press
Repetition Overhead Press – 75% x 10 reps x 1 set – 140 lbs
Incline Bench Press – 60% x 8 reps x 3 sets – 165 lbs
One Arm Dumbbell Extension – 60% x Fail x 3 sets – 20 lbs x 20, 20 lbs x 25, 20 lbs x 20
Dumbbell Lateral Raise – 60% x 12 reps x 3 sets – 25 lbs
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Multidirectional Agility
Eliptical – 5 min.
Around the World – 20 reps
Ab Roller – 10 reps
Dynamic Squat
Dynamic Squat – 60% x3 reps x8 sets – 275 lbs
Straight Leg Deadlift – 50% x15 reps x3 sets – 115 lbs
Leg Extension/Curl – 50% x12 reps x3 sets – 90/90 lbs
Calf Raise – 50% x25 reps x3 sets – 135 lbs
Reverse Hyperextension – Bodyweight x12 reps x3 sets
Deload Day
Barbell Pullover – 30% x15 reps x3 sets – 45 lbs
Shrug – 30% x40 reps X2 sets – 95 lbs
Barbell Curl – 30% xFail x3 sets – 55 lbs x25 reps, 55 lbs x15 reps, 55lbs x20 reps.
Deload Day
Dumbbell Incline Press – 30% x15 reps x3 sets – 35 lbs
One Arm Tricep Extension – 30% x15 reps x3 sets – 20 lbs
Dedicated wife. Working out late at night. Couldn’t find shoes so going in house slippers. ( not the most safe, but still trying )
Wife working out
Heavy Hammer Gym 