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Wednesday – Shoulders / Arms
AM Cardio – 15 min / 6.5 mi – @ H.H.G.
PM Hypertrophy – @H.H.G
Overhead Strict Press – 170x2x9, 170x1x5 (Just wasn’t feeling it. Will stay at this weight next week)
Seated Dumbbell Press – 60x3x9
Hammer Curls – 40x3x9
Dips – bwx3x9
Daily “Selfie” – This is my only MMA related T-shirt that I have. I bought it at a thrift store for a couple bucks. It is an XL and I am just happy I can fit into it again. #LoseTheBelly
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”
Wednesday – Shoulders/Arms @ B.I.G
Overhead Press – 165x2x10
Seated Dumbbell Press – 55x2x10
Hammer Curls – 35x2x10
Dips – Bodyweightx2x10
Grip Machine – 70x5x10 (then held for 20 sec)
Daily “Selfie” – This was one of my favorite shirts. I haven’t worn it in a long time. It is from the Dark Star Skateboard clothing line. I didn’t know that when I bought it. I just liked the warrior with the huge axe. The reason I haven’t worn it in almost 2 years is because it is a XL. I haven’t felt comfortable wearing anything smaller than XXL since. I can finally fit back into it and feel semi-comfortable. It is a little tight around the belly still, but I am working on that.#LoseTheBelly
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.
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. 
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.
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. 
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.
Heavy Hammer Gym 