Posts Tagged ‘Curl’

Giant Set 1

Hammer curls 20x3x10

One arm tricep extensions 20x3x10

DB shrugs 50x3x20

Giant Set 2

Dip belt calf raises 75x3x20

Wrist curls/extensions 10x3x10

Upright rows 20x3x10

Giant Set 3

EZ curls (w/ arm blaster) 65x3x10

French presses 65x3x10

Cable rows 75x3x20

Bodyweight 219.6

Blood Pressure 104/64

Featured #dailyselfie wearing 22nd St Barbell hat, Lewis and Clark Jazz Fest cut-off (XL btw), Daredevil socks (with the little horns on the side), and my old Fila (yard mowing) shoes.

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Week: 1

Date: 7/25-29/16

Time: Various

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

7/25/16

Working Sets:

Incline Bench Press - 195x3x3/fail, 12/12/12 reps, 0 rating

High Bar Squat - 300x2x3/fail, 10/10 reps, 0 rating

Barbell Bent Row - 130x2x3/fail, 12/12 reps

Crunches - Bodyweightx2x3/fail, 35/35 reps

Accessories: 

Seated DB Curl/DB Kickback Superset - 45/15x3x3/fail, 12/12/12 reps

Face Pulls - 55x3x3/fail, 12/12/12 reps

7/26/16

Working Sets:

High Bar Squat - 300x5x3/fail, 12/12/10/10/10 reps, 0 rating

Stiff Legged Deadlift - 225x2x3/fail, 12/12 reps, 0 rating

DB Upright Row - 30x2x3/fail, 12/12 reps

Planks - Bodyweightx2x45sec

Accessories:

EZ Bar Reverse Curl/Leaning Skull Crusher Superset - 65/0x3x3/fail, 12/12/12 reps

Wrist Roller - 50x2

Calf Raises - 35x2x3/fail, 30/30 reps

7/27/16

Working Sets:

DB Flyes - 20x5x3/fail, 12/12/12/12/12 reps, +1 rating

Barbell Bent Rows - 130x2x3/fail, 12/12reps, 0 rating

DB Upright Row - 30x2x3/fail, 12/12 reps

Accessories:

Incline DB Curl/Incline DB Face Crusher - 25/25x3x3/fail, 12/12/12 reps

Face Pulls - 60x3x3/fail, 12/12/12 reps

7/28/16 - My 31st Birthday!!!

Working Sets:

Stiff Legged Deadlift - 225x3x3/fail, 12/12/12 reps, 0 rating

Lying Leg Curl- 70x2x3/fail, 12/12 reps +1 rating

DB Lateral Raise- 25x2x3/fail, 12/12 reps

Crunches - Bodyweightx2x3/fail, 35/35

Accessories:

Seated Barbell Curl/DB Kickbacks Superset - 45/15x3x3/fail, 12/12/12 reps

Bar Wrist Curl/Ext - 65x3x3/fail, 12/12/12 reps

Calf Raises - 35x3x3/fail, 30/30/30 reps

7/29/16

Working Sets:

Front Squat - 210x3x3/fail, 12/12/12 reps, 0 rating

Incline Bench Press - 175x2x6, +1 rating

Straight Arm Lat Pulldown - 70x2x3/fail, 12/12 reps

DB Lateral Raise - 25x2x3/fail, 12/12 reps

Accessories:

EZ Bar Reverse Curl/Leaning Skull Crusher - 65/0x3x3/fail, 12/12/12 reps

Face Pulls - 55x2x3/fail, 12/12/12 reps

Daily "Selfie" - None


This was the first week of my 2nd run through of the Renaissance Periodization Hypertrophy program.  It was actually quite a difficult first week after having such a "nice" deload week.  The weights just seemed really heavy for some reason.

No Video of this week...sorry.
Week: 4

Date: Sunday 7/17/16

Time: -

Location: Heavy Hammer Gym
         
Training Partner: -

Working Sets:

High Bar Squat – 390x3x2/fail, 6/6 reps, -1 rating

Wide Grip Bench Press- 195x2x6, 6/6, +1 rating

One Arm Dumbbell Row - 85x3x1/fail, 12/12/12 reps

Barbell Upright Row - 100x3x1/fail, 12/12/12 reps

Accessories:

Preacher Curl/French Press superset – 40/80x3x3/fail, 10/8/8 reps

Daily "Selfie" - No


No Video Again...
Week: 4

Date: Thursday 7/14/16

Time: 3:15 pm

Location: Heavy Hammer Gym
         
Training Partner: None

Working Sets:

Overhead Press – 220x2x1/fail, 10/10 reps, 0 rating

Underhand EZ Bar Row - 400x2x1/fail, 8/8 reps, 0 rating

DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps

Figure 4 Crunches - Bodyweightx2x1/fail, 45/45 sec

Accessories:

EZ Bar Curl/Tricep Ext. superset – 80/70x3x3/fail, 12/12/12 reps

Wrist Roller - 55x3

Daily "Selfie" - 

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This is my 'Merica Tank Top.  You can also see my Strong(er) Lever belt, SBD Elbow Sleeves, and my Icon Ag and Turf hat.

I love Overhead Press day! The only thing I don't like is that the program keeps adding more and more sets and it takes me so much longer to get through a workout.  I am looking forward to OHPing more and more weight.  I would love to be able to push press 315 within the next year.


Video Coming Soon!!!
Week: 4

Date: Wednesday 7/13/16

Time: 10:45 am

Location: Heavy Hammer Gym
         
Training Partner: None

Working Sets:

Front Squat – 220x2x1/fail, 10/10 reps, 0 rating

Block Pull - 400x2x1/fail, 8/8 reps, 0 rating

DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps

Planks - Bodyweightx2x1/fail, 45/45 sec

Accessories:

Preacher Curl/French Press superset – 40x80x3x3/fail, 10/10/10 reps

Shrugs w/Straps - 255x3x3/fail - 12/12/12

Daily "Selfie" - 

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This is one of my Jesup Gym T-shirts I got while I was on my #liftingtour on vacation.  Jesup Gym in Jesup, IA only costs $1.00 to enter for the day.  I was able to workout here after purchasing some new equipment for Heavy Hammer Gym at the Jesup Gym Equipment store next door. Very friendly staff.  Basically a mom and pop store that has been in business for a little over 32 years. I will write more about them later.

Today's Front Squats weren't awful, but I could only do 10 reps with this weight. (thats ok as long as I am in the 6-10 rep range) Block Pulls felt good as well, even though I only got 8 there.  I feel like my deadlift setup is finally clicking.  Hopefully I can translate this to pulling from the floor in my next strength cycle.


Video Coming Soon!!!
Week: 4

Date: Tuesday 7/12/16

Time: 1:00 pm

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press – 215x3x1/fail, 12/12/12 reps, +1 rating

Underhand EZ Bar Row - 140x3x1/fail, 12/12/12 reps

Crunches - Bodyweightx2x1/fail, 35/35 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 40x70x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 65x3x3/fail, 12/12/12 reps

Calf Raise - 325x4x25 - 25/25/25/25 reps

Daily "Selfie" - 

wp-1468419367057.jpg
This is my new 22nd Street Barbell T-shirt. It is a great shirt for lifting.  Stretchy and light weight.  Also pictured: SBD Elbow Sleeves, Strong(er) Lever Belt, Little People Farm, Nick's shoe, camera trip-pod.

Volume has still been too high for my legs.  Program cut out my Front Squats again for today.  Hopefully tomorrow they will go well.  Tried to do some benching with my belt on to see how that felt.  I actually kind of liked the extra pressure.  Maybe if I had a single pronged, 10mm belt it would feel a little better.  This 13mm lever is a  little thick for benching.


Here is the link to the video - 
Heavy Hammer Gym: Hypertrophy Mesocycle: Week 4: 7/12/16
Sorry it has been a little over a week since I have posted.  My wife and I took our daughter on a little vacation.  We went to Des Moines, IA (Polk City) and stayed with my in-laws.  While we were there we went to an Iowa Cubs game and visited the Blank Park Zoo and Living History Farms while spending a lot of time with my wife's family. It was a fun 10 day vacation.  The best part about it was not missing a day of training.  The owner of 22nd Street Barbell in Des Moines was kind enough to let me train at their gym while I was on vacation.  It was a great place and I will do a post about their gym later.  On to my Training Journal:

Week: 2

Date: Friday 7/2/16

Time: 9:00 am

Location: Jesup Gym Equipment, Jesup, IA
         
Training Partner: None

Working Sets:

High Bar Squat – 375x3x3/fail, 6/6/6 reps, -1 rating

Wide Grip Bench Press – 185x2x6, 6/6 reps, +1 rating

One Arm DB Row - 80x2x3/fail, 12/12 reps

Barbell Upright Row - 95x2x3/fail, 12/12

Accessories:

Preacher Curl/French Press superset – 30/80x3x3/fail, 10/12/12 reps

Barbell Wrist Curl/Ext. - 50x3x3/fail, 12/12/12 reps

Calf Press - 300x3x3/fail - 30/30/30 reps

Daily "Selfie" - 

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This is a picture of me in my Jesup Gym Cut-off, however, I took this one day while training at 22nd Street Barbell, hence the 22BB hat.
Week: 3

Date: Monday 7/4/16

Time: 5:00 pm

Location: 22nd Street Barbell, Des Moines, IA
         
Training Partner: None

Working Sets:

Wide Grip Bench Press – 210x3x3/fail, 12/12/12 reps, +1 rating

Underhand EZ Bar Row - 135x3x3/fail, 12/12/12 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 35x70x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 60x3x3/fail, 12/12/12 reps

Calf Raise - 315x3x3/fail - 20/20/20 reps



Week: 3

Date: Wednesday 7/6/16

Time: 3:00 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None

Working Sets:

Front Squat – 215x3x2/fail, 9/10/10 reps, 0 rating

Block Pull – 390x2x2/fail, 8/10 reps, 0 rating

DB Lateral Raise - 20x3x2/fail, 12/12/12 reps

Accessories:

Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/10 reps

Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps

Week: 3

Date: Thursday 7/7/16

Time: 6:45 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: Tank the Bulldog

Working Sets:

Overhead Press – 155x7x2/fail, 10,10,9,8,8,8,8 reps, 0 rating

Underhand EZ Bar Row – 335x2x2/fail, 12/12 reps, 0 rating

DB Lateral Raise - 20x3x2/fail, 12/12/12 reps

Accessories:

EZ Bar Curl/Overhead Machine Ext. superset – 85/65x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 60x3x3/fail - 12/12/12 reps

Calf Raise - 315x3x3/fail - 20/20/20 reps

wp-1468417399564.jpg

Week: 3

Date: Friday 7/8/16

Time: 5:30 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None

Working Sets:

Block Pull – 390x3x2/fail, 8/8/8 reps, 0 rating
Low Bar Good Morning - 95x2x2/fail - 12/12 reps
Barbell Upright Row - 95x3x2/fail, 12/12/12 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 35/65x3x3/fail, 12/12/12 reps

Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps

Week: 3

Date: Saturday 7/9/16

Time: 6:30 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None

Working Sets:

High Bar Squat – 380x3x2/fail, 6/6/6 reps, -1 rating

Wide Grip Bench Press - 190x2x6 - 6/6 reps, +1 rating

One Arm DB Row – 80x3x2/fail, 12/12/12 reps, 0 rating

Barbell Upright Row - 95x3x2/fail, 12/12/12 reps

Accessories:

Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/12 reps

This week of training seemed to go pretty well.  I am finding that the volume I have been doing for quads is too much.  The program is giving me less and less Front Squats to try to recover better.  I don't mind the extra rest. I really think it does help me.  I just have never really training with this much volume before.  It is interesting to note that the volume for my shoulders/chest has been going up.  Apparently my upper body is fine with more volume, but my lower body isn't.  At least I am learning to ready my body better.  My hips were very sore this week.  I had to stretch them out in between every set.  My back didn't bother me too much.  My biceps started hurting a bit due to the fact that I have never really trained my biceps much.  Now I am doing them 5 days a week.  I have noticed huge gains in size in just 3 weeks or so.  Oh those Noob Gainz.  No videos this week...sorry.
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

Accessories:

Preacher Curl/French Press superset – 30/80x3x3/fail, 12/12/12 reps

Shrugs w/ Straps – 230x3x3/fail (used Pro-Versa Wraps)

Daily "Selfie":

wp-1467219547500.jpg

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
Week: 2

Date: Monday 6/27/16

Time: 11:00 am

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press - 205x3x3/fail, 12/12/12 reps, 1 rating

Front Squat – 210x1x3/fail, 12 reps, 0 rating

Underhand EZ Bar Row – 130x2x3/fail, 12/12 reps

Crunches – bodyweightx3x3/fail, 20/20 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 30/60x3x3/fail, 12/12/12 reps

BB Wrist Curl/Ext. – 50x3x3/fail

Calf Raises - Bodyweight+20x3x30

Daily "Selfie":

wp-1467052908516.jpg


Kicking Mass & Taking Names Cut-off.  This was our summer volleyball shirt from last year.  Our team is made up of parishioners from our Catholic church, hence the Kicking "Mass" part. Red, High Top, Converse shoes I've had since before high school.

Back felt much better.  I did a 10 min back stretching video before the workout and it really helped.  I might work that in a few times a week now.  Bench press is still feeling really easy while squats are getting harder.  I am finished with Week 1 now and I feel that my muscles have adapted (very slightly) to the new volume and rep scheme.  Hopefully that will get better and better.

Here is a link to the video of my training on my YouTube channel:
Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/27/16
Week: 1

Date: Friday 6/24/16

Time: 12:30 pm

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

High Bar Squat - 355x3x3/fail, 6/6/6 reps, -1 (really hard today)

Wide Grip Bench Press – 155x2x1/2 Mondays reps, 6/6 reps, 1 rating

One Arm DB Row – 75x2x3/fail, 12/12 reps

BB Upright Row - 90x2x3/fail, 12/12 reps

Crunches – bodyweightx3x3/fail, 20/20 reps

Accessories:

Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps

DIY Wrist Roller – 45x3

Calf Raises - Bodyweightx9x10

Daily "Selfie":

wp-1466823567772.jpg


Crusaders: Bash at the Barefoot 2007 Cut-off.  The was a high school reunion type of party I went to almost 10 years ago. Flip-flops...

Back felt tight, but after a few sets of squats it started to loosen up.  It was a bit sore the whole time, but manageable. Some of the movements each day are starting to get hard while others are still really easy. I am not sure how the program will auto regulate this, but I trust it and the great staff at Renaissance Periodization. 

Here is a link to the video of my training on my YouTube channel:
Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/24/16