DB Lateral Raise | Heavy Hammer Gym

Posts Tagged ‘DB Lateral Raise’

Training Journal: 10-19-18

Posted: October 22, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, 2-board, Bench, Bench Press, DB Lateral Raise, Gorilla Bench, How Much Ya Bench, No Daily "Selfie", rear raise, Side Raise, ugly rep, Video

MC1mc3BP1

Normally we would play Dungeons and Dragons on Friday nights, but we haven’t been able to get our group together. We decided to lift instead. It was a bench press workout and I went WAAAAAAYYYYY past technical failure on my AMRAP. I let me ego get the best of me on the last rep especially, but…I did get it. Here is the breakdown:

Bench Press: 240x4x2; AMRAP 240×12 (the last rep is so very ugly, you have to check it out in the video)

2-board Press: 120×15; 135×15 (we switched it up from the floor presses because they weren’t very safe the way we had to do them)

Side Raise: 15×15; 15×12

Rear Raise: 15x2x12

Again, please check out my YouTube channel. If you want to make fun of me for that last rep, do it in the comments on YouTube. Make sure to subscribe to the channel and get the notification bell on to see other training vlogs (probably other funny reps too)

Training Journal: 531c1w2d3: Overhead Press

Posted: May 3, 2018 in Announcements, Training Journal
Tags: #byebyebelly, #LoseTheBelly, 22nd Street Barbell, 5-3-1, Bodyweight, Catholic Church, Cut-off, Daily "Selfie", DB, DB Lateral Raise, Dumbbells, Elbow Sleeves, fatloss, Hulk Hogan, Hulkamania, keto, Lateral Raise, Lever Belt, Lose The Belly, Nick Bennigsdorf, Overhead Press, Powerlifter, PR, SBD, Selfie, Shoulders, Strength, Strength Phase, Strength Training, Super Set, Training, Training Journal, Training Partner, Triceps, Upper Body, Video, Videos, Week 2, Workout Partner, XL

Warm Up 65×5, 85×5, 100×3

Main 115×3, 135×3, 150×10

Joker 160×3, 165×3, 175×3

Boring But Big 85x5x10

SuperSet DB Front Raise/Lateral Raise 10x3x10

Bodyweight 218.4 lbs

Blood Pressure 107/64

Featured #dailyselfie wearing 22nd St Barbell hat, Totus Tuus cut-off (only an XL btw), SoxBox Strongman socks, SBD elbow sleeves and lever belt (video only)

Videos are the 3 Joker sets 160, 165, and 175

Hypertrophy Mesocycle: Week 4: 7/14/16

Posted: July 15, 2016 in Announcements, Training Journal
Tags: 'Merica, Biceps, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Dumbbells, Elbow Sleeves, EZ Bar, Figure 4, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Icon Ag and Turf, Lever Belt, No Training Partner, Overhead Press, Renaissance Hypertrophy, Rows, SBD, Selfie, Strong(er), Thursday, Triceps, Underhand EZ Bar Row, Week 4, Wrist Roller

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" - 


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!!!

Hypertrophy Mesocycle: Week 4: 7/13/16

Posted: July 15, 2016 in Announcements, Training Journal
Tags: #LiftingTour, Abdominals, ABs, Back, Biceps, Block Pulls, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Deltoids, Delts, Dumbbells, French Press, Front Squat, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Jesup Gym, Jesup Gym Equipment, Jesup IA, Lifting Straps, No Training Partner, Planks, Preacher, Quads, Renaissance Hypertrophy, Selfie, Shrugs, Straps, Traps, Triceps, Wednesday, Week 4

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" - 


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!!!

Hypertrophy Mesocycle: Week 3: Vacation Training

Posted: July 13, 2016 in Announcements, Training Journal
Tags: 1 Arm DB, 22BB, 22nd Street Barbell, Arms, Back, Barbell, Bench, Bench Press, Biceps, Block Pulls, Bulldog, Calves, Curl, Curls, Cut-off, Daily "Selfie", DB, DB Lateral Raise, Deadlift, Deadlift Blocks, Deltoids, Delts, Des Moines IA, EZ Bar, French Press, Friday, Front Squat, Gainz, Hammer Curl, High Bar, Hips, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Jesup Gym Equipment, Jesup IA, Lifting Straps, Low Bar, Monday, Overhead Press, Preacher, Renaissance Hypertrophy, Row, Rows, Saturday, Selfie, Shoulders, Shrugs, Squat, Straps, Tank, Thursday, Traps, Triceps, Tuesday, Underhand EZ Bar Row, Upright Rows, Vacation, Volume, Wednesday, Week 2, Week 3, Wide Grip, Wrist Curl

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" - 


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

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.

Hypertrophy Mesocycle: Week 2: 6/28/16

Posted: June 29, 2016 in Announcements, Training Journal
Tags: Abdominals, ABs, Avengers, Back, Biceps, Block Pulls, Core, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Deadlift, Deadlift Blocks, Deltoids, Delts, French Press, Front Squat, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lateral Raise, Legs, Lifting Straps, Morning, Nick Bennigsdorf, Planks, Preacher, Quads, Renaissance Hypertrophy, Selfie, Shrugs, Squat, Straps, Training Partner, Traps, Triceps, Tuesday, Video, Week 2

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":



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

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Posts Tagged ‘DB Lateral Raise’

Training Journal: 10-19-18

Training Journal: 531c1w2d3: Overhead Press

Hypertrophy Mesocycle: Week 4: 7/14/16

Hypertrophy Mesocycle: Week 4: 7/13/16

Hypertrophy Mesocycle: Week 3: Vacation Training

Hypertrophy Mesocycle: Week 2: 6/28/16

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