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Week 12 is all about working my way up to what I will be opening with at the meet June 4th. Today I just did some triples, doubles, and singles working my way up to 320 lbs.
Bench Press – barx3, 135×3, 225×2, 275×1, 320×1
Tricep Pushdown – 50x3x10
Training Partner: Nick Bennigsdorf
Friday – Chest / Arms
AM Cardio – None
PM Hypertrophy – @ H.H.G.
Dumbbell Bench Press – 75x5x8
Spoto Press – 210x5x8
Preacher Curl – 95x5x8
French Press – 95x5x8
Wrist Roller – 35×5
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”
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.
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.
Saturday – Chest / Arms
AM Cardio – None
PM Hypertrophy – B.I.G.
Bench Press – 135x2x5, 225x2x5
Preacher Curl – 80x3x9
French Press – 90x3x9
No Daily “Selfie”
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.
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”
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.
Heavy Hammer Gym 