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 | juniorhvyhmmr on Strength Week 11 – … |
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| juniorhvyhmmr on Heavy Hammer Gym remodele… |
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.
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. 
Wednesday – Shoulders/Arms
Overhead Press – 135x3x9
Seated Dumbbell Press – 30x3x9
Hammer Curls – 25x3x9
Dips – bwx3x9
Daily “Selfie” – BulkyBoy Strongman Division T-shirt. I got this for Christmas last year from my brother-in-law Kyle. One of my favorite sleeveless shirts.
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.
Sunday – Quads/Upper Back/Calves
Front Squats – 135x2x10 (felt really good today)
Straight Arm Pulldowns – 50x2x10 (really starting to see size added to my lats)
Dumbbell Shrugs – 50x2x20
Standing Calf Raises – 315x2x10
Daily “Selfie” – This shirt used to have sleeves…just like most of my shirts. This was our Summer Beer League Volleyball T-shirt. It says Kicking Mass (church mass not bulking mass) & Taking Names. The team was put together by my wife for the Catholic church where we are parishioners. Playing volleyball counted as my cardio (once a week, lol).
Friday – Chest/Arms
Dumbbell Bench Press – 30x2x10
Spot0 Press – 135x2x10
Preacher Curl Machine – 70x2x10
Standing Skull Crusher – 50x2x10
Wrist Curl/Extension – 12x2x10 (used FatGripz to make it harder)
Daily “Selfie” – This is my Quad City Strongman T-shirt. I bought this at the Quad City Strength and Fitness Expo this summer. I hope to compete in strongman/powerlifting/MAS at this competition in the future.
Wednesday – Shoulders/Arms
Overhead Press – 135x2x10
Seated Dumbbell Press – 30x2x10
Hammer Curls – 20x2x10
Dips – Bodyweight (234)x2x10 – First time doing dips in, probably, a year or more. My shoulders have always hurt. This time they were a little tender, but I was able to do them with “relative” ease. I will keep including them in my training.
My daily “selfie.” Yes! That is “almost” Hulk Hogan on my shirt! This picture also features my SBD Elbow Sleeves and Stiff Wrist Wraps. I will be doing a product review on them soon(ish).
Tuesday – Quads, Back, Calves
Front Squat – (first time really trying these) 45×10, 65×5, 95×5, 135×5 – My mobility in wrists, elbows, and shoulders is fairly poor. I had trouble using the OLY style grip. I ended up using the crossed arms style. It worked for now, but as it gets heavier I don’t know if that will work. I will keep working my mobility so I can use the proper grip.
Bent Over Rows – 135x2x10
Dumbbell Shrugs – 50x2x10 (heaviest dumbbell I have right now)
Standing Calf Raises – 225x2x10
Here is my daily training “selfie”. Here I am wearing my Shaw Strength T-shirt that I got from Brian Shaw himself at the Quad City Strength and Fitness Expo this year. I got to talk to him privately for almost half and hour. It was great picking his brain on training, competing, and recovering from injury.
Heavy Hammer Gym 