Posts Tagged ‘Avengers’

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


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

Saturday – Random (Because I was doing 5 sets of 8 this week I couldn’t complete my workouts 5am-6am time slot I scheduled before work.  I only missed 1 exercise each day.  I decided to do all of those accessory exercises on my day off to catch up.  I don’t know if I should do this or not so I am just going to go with how my body feels.)

Close Grip Bench Press – 195x5x8

Standing Calf Raises – 405x7x12

Wrist Roller – 50×5

Daily “Selfie” – This is my Avengers as Mt. Rushmore t-shirt.  It is one of my favorites.  It is very light weight, It breathes well, and It has some of my favorite Marvel heroes on it.  Also featured, my SBD Elbow Sleeves and my Inzer Iron Z Wrist Wraps.2015-12-12-08.09.50.jpg.jpeg