Posts Tagged ‘Arms’

Friday – Chest / Arms

AM Cardio – 15 min / 6.1 mi – @H.H.G.

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 70x4x8

Floor Bench Press – 205x4x8

Preacher Curls – 80×8, 80×8, 40×8, 40×8 (they were not feeling good so I dropped the weight to make sure I could get all the reps)

French Press – 100x4x8 (I need to work on my form)

No Daily “Selfie”

Wednesday – Shoulders / Arms

AM Cardio – 15 min / 6.1 mi – @ H.H.G.

PM Hypertrophy – @ B.I.G.

Overhead Press – 170×8, 155x3x8 (gonna stay at the lower weight until my endurance gets better)

Seated Dumbbell Press – 65x4x8

Hammer Curls – 40x4x8

Dips – bwx2x8

No Daily “Selfie”

Monday – Chest / Arms

AM Cardio – None

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 70x4x8

Incline Bench Press – 190x4x8

EZ Bar Curl – 80x4x8

Close Grip Bench Press – 205x4x8

Shoulder Complex – 10x4x8 (finally felt comfortable moving up from 5 lbs)

Daily “Selfie” – This is my Hodor shirt.  Hodor is a character in Game of Thrones.  He only says his name. That makes it funny…duh! Also, I got this at a thrift store.

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Second Daily “Selfie” – I am pretty proud of these.  These are the first images I have tried using filters on.  Also, they are the first pictures that actually show off the work I have been putting in in the gym.

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Saturday – Chest / Arms

AM Cardio – None

PM Hypertrophy – B.I.G.

Bench Press – 135x2x5, 225x2x5

Preacher Curl – 80x3x9

French Press – 90x3x9

No Daily “Selfie”

Wednesday – Shoulders / Arms

AM Cardio – 15 min / 6.5 mi – @ H.H.G.

PM Hypertrophy – @H.H.G

Overhead Strict Press – 170x2x9, 170x1x5 (Just wasn’t feeling it.  Will stay at this weight next week)

Seated Dumbbell Press – 60x3x9

Hammer Curls – 40x3x9

Dips – bwx3x9

Daily “Selfie” – This is my only MMA related T-shirt that I have.  I bought it at a thrift store for a couple bucks.  It is an XL and I am just happy I can fit into it again.  #LoseTheBelly

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Monday – Chest / Arms

AM Cardio – 15 min / 6.5 mi @ H.H.G.

PM Hypertrophy @ B.I.G.

Dumbbell Bench Press – 65x3x9

Incline Bench Press – 185x3x9

EZ Bar Curl – 70x3x9 (seemed really hard today)

Close Grip Bench Press – 200x3x9

Shoulder Complex – 10x3x9

No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.

 

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First workout of 2016!

Friday

AM Cardio – 15 min / 5 mi @ Heavy Hammer Gym

PM Hypertrophy – Chest / Arms @ B.I.G

Dumbbell Bench Press – 60x2x10

Floor Bench Press – 190x2x10

Preacher Curls – 80x2x9

French Press – 80x2x10

No Daily “Selfie”

 

 

Wednesday – Shoulders/Arms @ B.I.G

Overhead Press – 165x2x10

Seated Dumbbell Press – 55x2x10

Hammer Curls – 35x2x10

Dips – Bodyweightx2x10

Grip Machine – 70x5x10 (then held for 20 sec)

Daily “Selfie” – This was one of my favorite shirts.  I haven’t worn it in a long time.  It is from the Dark Star Skateboard clothing line.  I didn’t know that when I bought it.  I just liked the warrior with the huge axe.  The reason I haven’t worn it in almost 2 years is because it is a XL.  I haven’t felt comfortable wearing anything smaller than XXL since.  I can finally fit back into it and feel semi-comfortable.  It is a little tight around the belly still, but I am working on that.#LoseTheBelly

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Monday – Chest/Arms

Dumbbell Bench Press – 62x2x10

Incline Bench Press – 175x2x10 (This was really hard.  Couldn’t seem to find the right position for the bench or rack height.  I could prop my feet on anything to get a solid base.  I am going to try that weight again next time after I figure out how to get it set up better.)

EZ Bar Curl – 95x2x10

Close Grip Bench Press – 195x2x10

Shoulder Complex – 5x2x10

Daily “Selfie” – This is one of my Christmas presents.  It is a t-shirt with one of my favorite hero/anti-heros, the Hulk.2015-12-28-18.56.37.jpg.jpeg

 

Monday – Chest/Arms

Finally got down to Shawn Frankl’s Big Iron Gym.  It felt great to be back.  A bunch of the guys are preparing for a meet in January so there was a lot of benching going on. I was lucky to be able to snag a bench and watch a ton of weight being moved.

Bench Press – 135×10, 185×10, 225x2x5, 275x2x3, 300×1, 315×1

EZ Bar Curl – 40×10, 45×10,50×10, 55×10, 60×10

Daily “Selfie” – Forgot again…