Here is the weight bench that I am using at the Heavy Hammer Gym. It is the Marcy Pro series bench and squat rack. It came with 300 lbs of weight. 2″ olympic plates and bar. I have purchased 2 more 45 lb plates to go along with it.
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Repetition Squat
AM:
Calf Raise – 60% x 25 reps x 3 sets – 120 lbs
Reverse Hyperextension – Bodyweight x 12 reps 3 sets
Abdominal Crunch – Bodyweight x 30 reps 3 sets
PM:
Leg Extension/Curl – 60% x 12 reps x 3 sets – 100 lbs
Repetition Squat – 70% x 10+ reps x 1 set – Didn’t do this exactly right 😉 – 135 x 2, 225 x 2, 315 x 2, 365 x 4
Maximum Effort Deadlift
Finished yesterday’s workout.
Dumbbell Bicep Curl – 80% x Fail x 3 sets – 30 lbs x 15, 30 x 15 hammer, 30 x 15 alternating
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Maximum Deadlift – 95% x 2 reps x 5 sets – Don’t have enough weight at home to do full amount. Did this instead.
155 x 2, 225 x 2, 315 x 2, 400 x 2 x 3
Maximum Effort Deadlift
I didn’t end up doing the whole workout.
Barbell Shrug – 80% x 15 reps x 3 sets – 185 lbs
Barbell Row – 80% x 10 reps x 3 sets – 155 lbs
Rear Deltoid Raise – 80% x 15 reps x 3 sets – 20 lbs
Repetition Overhead Press
AM:
Skull Crusher – 60% x Fail x 3 sets – 30 lbs x 30 reps, 30 lbs x 25 reps, 30 lbs x 30 reps
Dumbbell Lateral Raise – 60% x 12 reps x 3 sets – 15 lbs, 20 lbs, 20 lbs
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
PM:
Incline Barbell Press – 60% x 8 reps x 3 sets – 155 lbs
Repetition Overhead Press – 80% x 10+ x 1 set – 145 lbs, 155 lbs x 5 reps x 2 sets
Skull Crusher (EZ curl) – 30 x 15 x 2, 40 x 15 x 2
Lat Pulldown/Pause/Straight Arm Pulldown – 100 x 10 x 2, 130 x 10 x 2
New Farmer’s Walk Handles
Posted: October 14, 2014 in Announcements, Product ReviewsTags: Event Day
Here is a pic of the new farmer’s walk handles I had made at Bower Welding and Fabrication. They weigh 55 lbs unloaded, but, so far, have handled over 150 lbs of weight each.
Farmer’s Walk Handles
Dynamic Squat
AM:
Straight Leg Deadlift – 50% x 15 reps x 3 sets – 100 lbs
Leg Extension/Curl – 50% x 12 reps x 3 sets – 85 lbs
Calf Raise (one leg) – 50% x 25 reps x 3 sets – 100 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
PM:
Bench Press – 135 x 10 x 3, 155 x 10 x 1, 185 x 10 x 1
Speed Squat – 60% x 3 reps x 8 sets – 30 sec rest for 4 sets, 1 min for 4 sets – 275 lbs
I got a short event workout in. Family was in town for my daughter’s baptism and they were staying at my house.
Events
Overhead Press – Barbell – 100 lbs x 5 reps x 5 sets
One Arm Dumbbell Press – 20 x 10, 25 x 10, 30 x 10, 37 x 12, 42 x 10, 47 x 10, 52 x 10
Kaz Press – 45 x 10 x 5
Wide Grip Bench – 45 x 10 x 5
Repetition Deadlift
AM:
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Upright Row – 60% x 12 reps x 3 sets – 75 lbs
Barbell Pullover – 60% x 10 reps x 3 sets – 50 lbs
Dumbbell Bicep Curl – 60% x Fail x 3 sets – 25 lbs x 20, 25 lbs hammer curl x 15, 25 lbs x 15
Hanging Leg Raise – Bodyweight x 10 reps x 3 sets – Only managed 2 sets.
PM:
Repetition Deadlift – 80% x 10+ reps x 1 set – Forgot belt. Tried 400 lbs, but it felt too heavy and I didn’t want to hurt myself so this is what I did instead. 135 lbs x 5, 225 x 5, 315 x 5, 385 x 1, 225 x 5, 135 x 5 with little rest in between.
Hello Everyone. I am sorry it has been a while since I last posted on this blog. It has been busy. This last weekend I had my daughter’s baptism so the whole family spent the weekend at my house. It was super fun, but super tiring. Today I will post my workouts from last 2 weeks ago that I didn’t post. Also, this last week was deload week. I know I am supposed to do some of my training during that time, but I couldn’t. I felt motivated to do it, but just didn’t. I have no excuses why I didn’t. I was tired, I felt I needed a bigger break, but I should have done something. It is over now and there isn’t anything I can do about it. I will pick up and move on from here. All obstacles make us stronger so I will use my weakness from last week to make me stronger this week. Cheer me on!
Heavy Hammer Gym 