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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.
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.
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
Heavy Hammer Gym 