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I am switching up what days I do certain exercises so I can train at the Big Iron Gym with the guys who will push me harder. Here is what I did today. Still feeling sick.
Dynamic Overhead Press
Dynamic Overhead Press – 60% x 3 reps x 8 sets with 30 sec rest – 120 lbs
Bench Press – 60% x 12 reps x 3 sets – 215 lbs
Overhead Triceps Extension – 50% x 8 reps x 3 sets – 60 lbs, 80 lbs x 2
Dumbbell Lateral Raise – 50% x 12 reps x 3 sets – 20 lbs
Some videos will be posted later.
I wasn’t feeling very good but I tried to do some accessory work.
Ticep Pushdown – 50 lbs x 12 reps x 5 sets
Super Set – Face Pull – 50 lbs x 12 reps x 2 sets
Super Set – Straight Arm Pulldown – 50 lbs x 12 reps x 2 sets
Tonight at Big Iron Gym I got to see some of the best lifters around. I trained a bit, but spent most of my time watching Red Dog squat 7 plates on each side and The Freakshow Shawn Frankl bench 6 on each side. Got good tips on form and learned alot. Next time I will be joining in with whatever I can throw at them. Wish me luck! 🙂
Max Deadlift session at Big Iron Gym. My friends Abe Weins and Shawn Frankl helped me fix my form. My deadlift shot up 20 lbs in just 5 minutes of training. Here is what I did:
315 x 1, 405 x 1, 495 x 1 (NEW PR), 505 x 1 (NEW PR), 515 x 0 x 3
Maximum Effort Overhead Press
Maximum Overhead Press – 95% x 2 reps x 2 sets – 190 lbs
Close Grip Bench Press – 80% x 8 reps x 3 sets – 210 lbs
Reverse Grip DB Incline Press – 80% x 10 reps x 3 sets – 30 lbs
Kaz / JM Press – 80% x 12 reps x 3 sets – 100 lbs
DB Shrug – 80% x 20 reps x 8 sets – 100 lbs ea. I did the first 10 reps slow and paused and the next 10 faster.
Repetition Squat
Repetition Squat – 80% x 6 reps x 1 set – 370 lbs
Leg Extension/Curl – 60% x 12 reps x 3 sets – 115 lbs/90 lbs
One Leg Calf Raise – 60% x 25 reps x 3 sets – 135 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Heavy Hammer Gym 