Heavy Hammer Gym

Deload Day

Stretch – 10 mins

Hanging Leg Raise – Bodyweight x 15 reps x 3 sets

Bench Press – 135 lbs x 10 reps x 1 set, 225 lbs x 5 reps x 1 set

Deload Day

Barbell Pullover – 30% x 15 reps x 3 sets – 45 lbs

Barbell Shrug – 30% x 40 reps x 2 sets – 90 lbs

Barbell Curl – 30% x Fail x 3 sets – 55 lbs x 20 reps, 55 lbs x 20 reps, 55 lbs x 15 reps

Z-Press – 45 lbs x 10 reps x 2 sets (First time trying these, super hard but fun)

Deload Day

Dumbell Incline Press – 30% x 15 reps x 3 sets – 30 lbs

Skull Crusher – 30% x 15 reps x 3 sets – 30 lbs

Barbell Shrug – 30% x 30 reps x 3 sets – 95 lbs

Deload Day

Stretch – 20 min.

Hanging Leg Raise – Bodyweight x 15 reps x 3 sets

Deload Day

Leg Extension/Curl – 30% x 15 reps x 3 sets – 60 lbs

Calf Raise – 30% x 25 reps x 3 sets – 70 lbs

Deload Day #4

Today I tried out my NEW singlet from Inzer.  It is one size larger than the other one I had ordered.

Squat – 135 lbs x 5 reps x 1 set

Deadlift – 135 lbs x 5 reps x 1 set

Bench Press – 135 lbs x 5 pause reps x 1 set

Bicep Curl – 20 lbs x 15 reps x 3 sets

Tricep Extension – 20 lbs x 15 reps x 3 sets

Dumbbell Row – 20 lbs x 20 reps x 3 sets

Deload day # 3

Today I did mainly accessory exercises.

Bicep Curl – 20 lbs x 15 reps x 5 sets

Tricep Extension – 20 lbs x 15 reps x 5 sets

Bench Press – 135 lbs x 5 pause reps x 8 sets

Deload Day #2:

Today was the first day I trained wearing my new Inzer singlet.  I will post a review of that in the product review section at a later time.  I just ran through the motions on bench, squat, and deadlift with 135 lbs just to get the feel for the singlet.  It was a bit funny at first, but I got used to it rather quickly and liked it on the bench and deadlift, not so much on the squat.  But anyway, here is my workout for the day.

Bench Press –  135 lbs x 5 reps x 1 set

Squat – 135 lbs x 5 reps x 1 set

Deadlift – 135 lbs x 5 reps x 1 set

Bicep Curl – 20 lbs x 15 reps x 5 sets

Tricep Extension – 20 lbs x 15 reps x 5 sets

One Arm Dumbbell Press (Strongman Style) – 62 lbs x 10 reps x 2 sets (this is done with a loadable dumbbell, but it only has a 1 inch grip.  I am going to get Fat Gripz next month.)