Bench | Heavy Hammer Gym

Posts Tagged ‘Bench’

Training Journal – 12/28/15

Posted: December 29, 2015 in Announcements, Training Journal
Tags: Arms, Bench, Bench Press, BP, Chest, Close Grip, Curl, Daily "Selfie", DB, Dumbbells, EZ Bar, Hulk, Incline BP, Selfie, Shoulders, Training, Training Journal

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.

Training Journal – 12/21/15

Posted: December 22, 2015 in Announcements, Training Journal
Tags: Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, EZ Bar, Forgot, Shawn Frankl, Training, Training Journal

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…

Training Journal – 12/19/15

Posted: December 22, 2015 in Announcements, Training Journal
Tags: Bench, Bench Press, Curl, Deload Day, EZ Bar, French Press, Mark Bell, Mental, Silent Mike, supertraining06, Youtube

This deload week has been funny. I maxed on bench and deadlift on Monday and Tuesday to prepare for the CSC Lift-a-thon. I didn’t get a chance to workout on Wednesday, Thursday, or Friday. I did get to lift today, but I didn’t do my prescribed workout. I am going to chalk this deload week up to needing to re-focus mentally. Here is what I did:

Bench Press – 135x3x10

EZ Bar Curls – 75x5x10

French Presses – 75x5x10

While I worked out I watched Mark “Smelly” Bell and Silent Mike at supertraining06 on Youtube. Here is a link:

https://www.youtube.com/channel/UCLPy6BEgH1fD3DOgwX-x_Hg

Daily “Selfie” – Forgot to take one today… 😦

Training Journal – 12/14/15

Posted: December 15, 2015 in Announcements, Training Journal
Tags: Arms, Bench, Bench Press, Chest, Curl, Daily "Selfie", Deload Day, Elbow Sleeves, EZ Bar, Hypertrophy, Hypertrophy Block, Max, Max Bench, Notre Dame, Play Like A Champion, SBD, Selfie, Training, Training Journal, Wrist Wraps

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

Training Journal – 12/12/15

Posted: December 12, 2015 in Announcements, Training Journal
Tags: Avengers, Bench, Bench Press, Calves, Close Grip, Elbow Sleeves, Hulk, Hypertrophy, Hypertrophy Block, Missed Training, Random, SBD, Thor, Training, Training Journal, Wrist, Wrist Roller, Wrist Wraps

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.

Training Journal -12/11/15

Posted: December 12, 2015 in Announcements, Training Journal
Tags: 'Merica, America, American, Arms, Bench, Bench Press, Chest, Curl, Daily "Selfie", DB, Dumbbells, Floor, French Press, Preacher, Pull Up, School, Selfie, Training, Training Journal, United States of America, USA

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

Training Journal – 11/30/15

Posted: December 2, 2015 in Announcements, Training Journal
Tags: Arms, Bench, Bench Press, Chest, Close Grip, Curl, Daily "Selfie", DB, Dumbbells, EZ Bar, Incline BP, Selfie, Shoulders

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.

Training Journal 11/29/15 (and 11/28/15)

Posted: December 1, 2015 in Announcements, Training Journal
Tags: Ankeny, Anytime Fitness, B.I.G, Back, Bench, Bench Press, BIG, Big Iron Gym, Calves, Conventional, Deadlift, Front Squat, Grip, Gripper, Iowa, Lat Day, Lats, Leg Press, Quads, Random, Shawn Frankl, Sumo

Sunday – Quads/Back/Calves at Shawn Frankl’s Big Iron Gym (Saturday – random workout in Ankeny, IA at Anytime Fitness with my brother-in-law Kris.)

Front Squat -175x3x9

Straight Arm Pulldown – #8 on the machine (maybe 80 lbs???)x3x9

Dumbbell Shrugs – 100x3x12

Standing Calf Raises – #34 on the machine (Don’t have a clue)x3x20

Seated Gripper – 80x3x10

Random Saturday

Sumo/Conventional DL up to 315 lbs.

Leg Press – 400x3x12

Bench Press – 225x2x5

Lat Pulldown – 100x3x10

Maybe something else…I can’t remember.

Sorry, but no Daily “Selfie” while I was on Thanksgiving vacation.

Training Journal – 11/26/15

Posted: November 27, 2015 in Announcements, Training Journal
Tags: 2 workouts in 1, Arms, Back, Bench, Calves, Chest, Curl, Daily "Selfie", DB, Deadlift, Dumbbells, Hamstrings, Preacher, Rows, Selfie, Shrugs, Skull Crusher, Spoto, Sumo, Thanksgiving, Wrist

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

Training Journal – 11/23/15

Posted: November 24, 2015 in Announcements, Training Journal
Tags: Arms, B.I.G, Bench, Bench Press, Big Iron Gym, Chest, Close Grip, Curl, DB, Dumbbells, EZ Bar, Incline BP, Selfie, Shawn Frankl, Shoulders

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.

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Posts Tagged ‘Bench’

Training Journal – 12/28/15

Training Journal – 12/21/15

Training Journal – 12/19/15

Training Journal – 12/14/15

Training Journal – 12/12/15

Training Journal -12/11/15

Training Journal – 11/30/15

Training Journal 11/29/15 (and 11/28/15)

Training Journal – 11/26/15

Training Journal – 11/23/15

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