Week: 4
Date:Friday 7/15/16
Time: -
Location: Heavy Hammer Gym
Training Partner: -
Working Sets:
Block Pull – 400x3x1/fail, 8/8/8 reps, 0 rating
Low Bar Good Morning - 100x2x1/fail, 12/12 reps, 0 rating
Barbell Upright Row - 100x3x1/fail, 12/12/12 reps
Crunches - Bodyweightx2x1/fail, 34/34
Accessories:
Hammer Curl/Tricep Ext. superset – 40/70x3x3/fail, 12/12/12 reps
Daily "Selfie" - None
My video editing software wasn't working so there will be no videos for a couple weeks...Sorry.
Posts Tagged ‘ABs’
Hypertrophy Mesocycle: Week 4: 7/13/16
Posted: July 15, 2016 in Announcements, Training JournalTags: #LiftingTour, Abdominals, ABs, Back, Biceps, Block Pulls, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Deltoids, Delts, Dumbbells, French Press, Front Squat, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Jesup Gym, Jesup Gym Equipment, Jesup IA, Lifting Straps, No Training Partner, Planks, Preacher, Quads, Renaissance Hypertrophy, Selfie, Shrugs, Straps, Traps, Triceps, Wednesday, Week 4
Week: 4
Date: Wednesday 7/13/16
Time: 10:45 am
Location: Heavy Hammer Gym
Training Partner: None
Working Sets:
Front Squat – 220x2x1/fail, 10/10 reps, 0 rating
Block Pull - 400x2x1/fail, 8/8 reps, 0 rating
DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps
Planks - Bodyweightx2x1/fail, 45/45 sec
Accessories:
Preacher Curl/French Press superset – 40x80x3x3/fail, 10/10/10 reps
Shrugs w/Straps - 255x3x3/fail - 12/12/12
Daily "Selfie" -
This is one of my Jesup Gym T-shirts I got while I was on my #liftingtour on vacation. Jesup Gym in Jesup, IA only costs $1.00 to enter for the day. I was able to workout here after purchasing some new equipment for Heavy Hammer Gym at the Jesup Gym Equipment store next door. Very friendly staff. Basically a mom and pop store that has been in business for a little over 32 years. I will write more about them later.
Today's Front Squats weren't awful, but I could only do 10 reps with this weight. (thats ok as long as I am in the 6-10 rep range) Block Pulls felt good as well, even though I only got 8 there. I feel like my deadlift setup is finally clicking. Hopefully I can translate this to pulling from the floor in my next strength cycle.
Video Coming Soon!!!
Hypertrophy Mesocycle: Week 4: 7/12/16
Posted: July 13, 2016 in Announcements, Training JournalTags: 22BB, 22nd Street Barbell, Abdominals, ABs, Arms, Barbell, Bench, Bench Press, Biceps, Calves, Camera, Crunch, Curl, Curls, Daily "Selfie", Elbow Sleeves, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lever Belt, Nick Bennigsdorf, Renaissance Hypertrophy, Row, Rows, SBD, Selfie, Strong(er), Super Set, Training Partner, Triceps, Tripod, Tuesday, Underhand EZ Bar Row, Volume, Week 4, Wide Grip, Wrist Curl, Wrist Extension
Week: 4
Date: Tuesday 7/12/16
Time: 1:00 pm
Location: Heavy Hammer Gym
Training Partner: Nick Bennigsdorf
Working Sets:
Wide Grip Bench Press – 215x3x1/fail, 12/12/12 reps, +1 rating
Underhand EZ Bar Row - 140x3x1/fail, 12/12/12 reps
Crunches - Bodyweightx2x1/fail, 35/35 reps
Accessories:
Hammer Curl/Tricep Ext. superset – 40x70x3x3/fail, 12/12/12 reps
Barbell Wrist Curl/Ext. - 65x3x3/fail, 12/12/12 reps
Calf Raise - 325x4x25 - 25/25/25/25 reps
Daily "Selfie" -
This is my new 22nd Street Barbell T-shirt. It is a great shirt for lifting. Stretchy and light weight. Also pictured: SBD Elbow Sleeves, Strong(er) Lever Belt, Little People Farm, Nick's shoe, camera trip-pod.
Volume has still been too high for my legs. Program cut out my Front Squats again for today. Hopefully tomorrow they will go well. Tried to do some benching with my belt on to see how that felt. I actually kind of liked the extra pressure. Maybe if I had a single pronged, 10mm belt it would feel a little better. This 13mm lever is a little thick for benching.
Here is the link to the video -
Heavy Hammer Gym: Hypertrophy Mesocycle: Week 4: 7/12/16
Hypertrophy Mesocycle: Week 2: 6/28/16
Posted: June 29, 2016 in Announcements, Training JournalTags: Abdominals, ABs, Avengers, Back, Biceps, Block Pulls, Core, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Deadlift, Deadlift Blocks, Deltoids, Delts, French Press, Front Squat, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lateral Raise, Legs, Lifting Straps, Morning, Nick Bennigsdorf, Planks, Preacher, Quads, Renaissance Hypertrophy, Selfie, Shrugs, Squat, Straps, Training Partner, Traps, Triceps, Tuesday, Video, Week 2
Week: 2 Date: Tuesday 6/28/16 Time: 10:30 am Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Front Squat – 210x4x3/fail, 9/9/9/9 reps, 0 rating Block Pull – 385x2x3/fail, 7/10 reps, 0 rating DB Lateral Raise - 20x2x3/fail, 12/12 reps Planks – bodyweightx3x35sec Accessories: Preacher Curl/French Press superset – 30/80x3x3/fail, 12/12/12 reps Shrugs w/ Straps – 230x3x3/fail (used Pro-Versa Wraps) Daily "Selfie":Mt. Avengers. Mt.Rushmore of Avengers T-Shirt. It has Avengers superheroes instead of the presidents on Mt.Rushmore. I hope you have that clearly now. I am pretty sure I got this shirt at Wal-Mart. Flip-Flops... I watched out for my back on Front squats and especially on Block Pulls. I used a belt on Block Pulls and I only tightened it enough so that I could still fit my hand through it. This allowed me to get into a good position while still giving me enough back protection. (I know that the belt, especially being loose, doesn't help much with actual back support, but is more for intra-abdominal pressure. It is a psychological thing for me.) Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 2: 6/28/16
Hypertrophy Mesocycle: Week 2: 6/27/16
Posted: June 29, 2016 in Announcements, Training JournalTags: 'Merica, Abdominals, ABs, Barbell, Bench, Bench Press, Biceps, Calves, Chest, Crunch, Curl, Curls, Daily "Selfie", EZ Bar, Front Squat, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Kicking Mass, Legs, Monday, Nick Bennigsdorf, Quads, Red HighTops, Renaissance Hypertrophy, Row, Rows, Selfie, Squat, Training Partner, Triceps, Underhand EZ Bar Row, Video, Volleyball, Week 2, Wide Grip, Wrist Curl, Wrist Extension
Week: 2 Date: Monday 6/27/16 Time: 11:00 am Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Wide Grip Bench Press - 205x3x3/fail, 12/12/12 reps, 1 rating Front Squat – 210x1x3/fail, 12 reps, 0 rating Underhand EZ Bar Row – 130x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Hammer Curl/Tricep Ext. superset – 30/60x3x3/fail, 12/12/12 reps BB Wrist Curl/Ext. – 50x3x3/fail Calf Raises - Bodyweight+20x3x30 Daily "Selfie":Kicking Mass & Taking Names Cut-off. This was our summer volleyball shirt from last year. Our team is made up of parishioners from our Catholic church, hence the Kicking "Mass" part. Red, High Top, Converse shoes I've had since before high school. Back felt much better. I did a 10 min back stretching video before the workout and it really helped. I might work that in a few times a week now. Bench press is still feeling really easy while squats are getting harder. I am finished with Week 1 now and I feel that my muscles have adapted (very slightly) to the new volume and rep scheme. Hopefully that will get better and better. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/27/16
Hypertrophy Mesocycle: Week 1: 6/22/16
Posted: June 22, 2016 in Announcements, Training JournalTags: Abdominals, ABs, Arms, Biceps, Calves, Crunch, Curl, Curls, Daily "Selfie", DB, DIY, Dumbbells, EZ Bar, Figure 4, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lat Day, Lateral Raise, Lats, Mesocycle, Morning, Overhead Press, Renaissance Hypertrophy, Row, Rows, Selfie, Shoulders, Solo, Triceps, Videos, Wednesday, Week 1, Wrist Roller
Week: 1 Date: Wednesday 6/22/16 Time: 10:30 am Location: Heavy Hammer Gym Training Partner: N/A Working Sets: Overhead Press – 145x5x3/fail, 9/9/8/8/8 reps, 0 rating Underhand EZ Bar Row – 125x2x3/fail, 12/12 reps DB Lateral Raise – 20x2x3/fail, 12/10 reps Figure 4 Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: EZ Bar Curl/Overhead Machine Ext superset – 75/50x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - bodyweightx9x10 Daily "Selfie":Fear No Evil Cut-off (Matt 28:20/Deut 31:6, "Be Strong and of good courage; Do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go". Flip-Flops... Training felt great today. Shoulders were a little sore from yesterday but I managed to complete all reps/sets required for the day. I am really starting to get into this new training style. I know it will get harder the next couple weeks as intensity and volume change, but hopefully my body will be ready for the adaptation. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/22/16
Heavy Hammer Gym 