Posts Tagged ‘Arms’

Monday – Chest/Arms

Well, it was supposed to be a deload day at 50% volume and 90% 1RM intensity. Since we have the Lift-a-thon coming up in a couple days and I have no idea where my maxes are currently, I  thought I would train a little differently than programed.  Probably shouldn’t have.

Bench Press – 45×10, 135×10, 225×5, 275×1, 315×1, 335×1 (I think I could have gone heavier, but I was lifting alone so no spotter and didn’t want to hurt myself.)

EZ Curls – 95x4x8 (used the Arm Blaster as well)

Daily “Selfie” – This is one of my old school Notre Dame shirts.  Again, like a previous post, one of the most storied schools in U.S. history.  Every time I head into the Heavy Hammer Gym I have to hit the Play Like A Champion sign.  It reminds me that in order to succeed and be a champion I have to train like a champion.  Also pictured, my trusty SBD Elbow Sleeves and Stiff, 1m Wrist Wraps.  2015-12-14-05.54.03.jpg.jpeg

Friday – Chest/Arms

I did this workout at the school weight room.

Dumbbell Bench Press – 55x5x8

Floor Bench Press – 185x5x8 (first time really trying floor bp)

S.S.1 (superset) Preacher Curls – 80x5x8

S.S.2 French Press – 80x5x8

Assisted Pull Up – 85x2x10

Daily “Selfie” – I took this “selfie” when I got home due to the fact that I trained at school.  This is one of my ‘Merica shirts.  Every 4th of July I try to buy a new shirt that represents my love and patriotism for my country and for those that defend her.2015-12-12-07.22.07.jpg.jpeg

 

Wednesday – Shoulders/Arms

Overhead Press – was supposed to do 165x5x8, just wasn’t happening.  I tried dropping it to 155x4x8 like I did last week and couldn’t do that either.  I ended up doing 155x4x5

Seated Dumbbell Press – 50x5x8

Hammer Curls – 30x5x8

Dips – bwx5x8

Daily “Selfie” – This is yet another Bro-tank from Wal-mart.  This one has one of the infamous predators on it, a great white shark.  Also in this photo you can see my trust SBD Elbow Sleeves as well as my EliteFTS Strong(er) Lever Belt.  I am unsure if they still sell the belt because I couldn’t find it on their website, http://www.elitefts.com.  I bought it about a year ago when it was on sale for around $80.00.  20151209_053456.jpg

Monday – Chest/Arms

Dumbbell Bench Press – 50x5x8

Incline Bench Press – 165x5x8

EZ Bar Curl – 85x5x8

Shoulder Complex – 5x5x8

Daily “Selfie” – This is my Toughest shirt (yes, I know…hahaha). I got this shirt at the Quad City Strength and Fitness Expo this summer. Tugfest is a giant game of tug-of-war.  You can find more about it here: http://www.tugfest.com/history.  I want to compete in this someday. Again, also pictured are my SBD Elbow Sleeves and Inzer wraps.2015-12-07-05.48.05.jpg.jpeg

Friday – Chest/Arms

Dumbbell Bench Press – 50x4x8

Spot0 Press – 175x4x8

Preacher Curl Machine – 100x4x8

French Presses – 85x4x8

Wrist Roller – 45×4 (each set includes rolling the wrist roller forward until completed, rolling it back down, rolling it back up the opposite way as previously, and then rolling it back down.)

Daily “Selfie” – Here is one of my new Bro-tanks. It is a bit small around the belly (like everything is), but it fit worse when I bought it 6 months ago.  I got it at Walmart in the summer because they had a HUGE Bro-tank sale going on..lol. Apparently a lot of bros shop at wally world. Again, due to chest day, I am wearing my awesome SBD elbow sleeves and my old Inzer Z wrist wraps.  Maybe someday I can be a bro and actually show off some guns.2015-12-05-09.07.42.jpg.jpeg

Wednesday – Shoulders/Arms

Overhead Press – 155x4x8

Seated Dumbbell Press – 50x4x8

Hammer Curls – 30x4x8

Dips – Bodyweightx4x8

Daily “Selfie” – My wife got me this at the One Bread, One Cup conference in Indiana at the St. Meinrad Archabbey.  I love when my wife gives me random t-shirts so I can wear them and have people ask, “What does that t-shirt mean?” In this picture you can also see my SBD Elbow Sleeves and my SBD, 1m, Stiff Wrist Wraps.2015-12-02-17.26.58.jpg.jpeg

Monday – Chest/Arms

Dumbbell Bench Press – 50x4x8

Incline Bench Press – 155x4x8

EZ Bar Curls – 75x4x8

Close Grip Bench Press – 185x4x8

Shoulder Complex – 5x4x8

Daily “Selfie” – This is my Hulk T-Shirt. It is one of my favorite shirts.  Fits great and features my favorite Marvel hero/anti-hero.  Also in the picture you can see my awesome SBD Elbow Sleeves and my old Red and Black Inzer Z Wrist Wraps.2015-11-30-19.09.09.jpg.jpeg

Thursday – Hamstrings/Back/Calves (I also did Friday’s workout today due to the Thanksgiving holiday…I don’t think I can get in a workout tomorrow – Chest/Arms)

Sumo Deadlift – 275x3x9 (This is coming along nicely.  I hope I can work up to a max higher than my conventional)

Stiff Leg Deadlift – 155x3x9

Seated Rows – 60x3x9

Barbell Shrug – 155x3x20 (1st time trying behind the back, will alternate these every other week)

Standing Calf Raises – 375x3x12

Dumbbell Bench Press – 50x3x9

Spoto Press – 155x3x9

Preacher Curl Machine – 90x3x9

Standing Skull Crushers – 75x3x9 (used EZ Bar)

Wrist Curl/Extension – 17x3x9

Daily “Selfie” – This is one of my newly purchased “bro-tanks.” – It says “Got 99 problems but a BENCH ain’t one.”  I really liked seeing workout slogans/pictures on t-shirts at Walmart.  2015-11-26-05.58.36.png.png

Wednesday – Shoulders/Arms

Overhead Press – 135x3x9

Seated Dumbbell Press – 30x3x9

Hammer Curls – 25x3x9

Dips – bwx3x9

Daily “Selfie” – BulkyBoy Strongman Division T-shirt. I got this for Christmas last year from my brother-in-law Kyle. One of my favorite sleeveless shirts.20151125_052127.jpg

Monday – Chest/Arms

Dumbbell Bench Press – 30x3xx9

Incline Bench Press – 135x3x9

EZ Bar Curl – 75x3x9

Close Grip Bench Press – 175x3x9

Shoulder Complex – 5x3x9

Daily “Selfie” – This is one of my Big Iron Nation T-shirts.  This is in support of Shawn Frankl’s Big Iron Gym (and to a lesser extent the Big Iron Compound in Omaha, NE). One of my favorite shirts because it is great for training in, but also looks nice to wear out.wpid-20151123_053226.jpg